- Howdy everyone, 
welcome back to

Center Your 
30 Day Yoga Journey.

It's Day 3.
I'm Adriene, that's Benji

and today we are 
welcoming a shift.

Pay attention now.

Let's get started.

(light music)

Alright, we're gonna begin
today's practice on our sides.

So come on down
to your left side.

You're gonna just come
onto your forearm here.

Left palm down, 
left shoulder over the elbow.

I'll just give you a
second to get settled in.

Benji's gonna
hide behind me today.

Shifting his perspective.

So we're turning things
on their side today to start.

And if your shoulder's a little
tired, you're still working on

building that strength in the
shoulder, a good modification

is to come here and
rest your hand in your hand.

Alright, we're
gonna stack the hips.

We're gonna lift up through the
left side body, so your left

oblique is comin' into
action just a little bit.

Take a deep breath in.

And exhale out.

And then on your next inhale,
we're just gonna do some

gentle stirring
with the right knee.

So your right hand can come
to the ground to support you.

You can also bring your
right hand to the right hip.

And if this is a little 
tender on your left hip,

you can come to lay on 
your blanket or your towel.

We're just doing some stirring.

This isn't really,

this shouldn't be 
you hitting your max.

This should just be 
a little bit of exploring,

turning on that right glute.

And of course, mobilizing,
(clears throat) excuse me,

that right hip.
Okay, reverse the circle.

And continue to
gently deepen your breath.

If you're on that elbow,

notice if you're 
kind of collapsing into it.

See if you can treat it the
same way as we do in Tabletop.

And release.

Okay, we're gonna
take the right foot now.

You have two options.

You're gonna keep it on the
outside of this left knee and

we're gonna open up through
the right inner thigh this way

or you're gonna take it across

the left knee and work here.

And we're gonna take a
couple of breaths here.

You can gently move your torso
one way and then the other.

You have shown up,
the hardest part's over.

We're listening to our 
breath first, then the body.

The movement that comes out of
the breath and today we're just

remembering that, in particular,
this home practice

is an opportunity 
for us to shift our energy,

invite a perspective shift.

And this isn't just like, 
oh, yoga, this is science.

This is neuroscience.

Our brain gets that opportunity
to shift our energy.

So I'm putting this early on 
in the journey so we can

remember that and build on that.

Okay, and then we'll release.

(chuckles) I'll hop off my
soapbox and we're just gonna

switch to the other side.

So come on down
to your right side.

On the forearm 
or cradling the head,

stack the hips, 
draw the navel up and in.

So careful not to
collapse all the way down here.

I want us to all kind of
think about engaging that

right oblique a little bit here.

And then let's stir it up,
stir the pot.

And, of course, 
we're gonna be adding on

each day, each week,

creating a vocabulary, 
but especially now,

especially if you feel like, 
oh, this is kind of slow.

Listen, breathe.

Take in any outside sounds,
airplanes, children playing,

birds, bees.

Soak it up.

Focus on the
sensation, your form.

Let's reverse the circle.

And it's through the practice
of bringing our attention to

these things that are present

in the here and the now

that we can start to kind of 
let the day thus far go

and even plans for the future.

Okay, we're gonna bring that
left foot now outside the knee

is the modification.

Inside the knee
is where we'll try.

Both are amazing.

Bring your left hand 
to your inner thigh.

Never want to press the knee.

It's kind of just a good
general move for all of us

in these practices.

You never want to put
pressure right on your knee.

It's just not necessary.

Breathing, finding some soft,
easy movement in the torso

here if it feels good.

Nice for that hip and low back.

Nice, and then from here,

we're gonna shift 
forward onto our belly.

So you're gonna
extend both legs.

You're going to
Martha Graham roll to the belly.

It's okay to have fun

and then we're gonna come into
Cobra or preparation for Cobra.

So bring the hands
underneath the shoulders.

Actually draw them in
line with your ribcage.

Let's go there.

Draw them in line
with your ribcage.

Squeeze the elbows in gently.

These are like little
grasshopper legs here.

Press into the
base of your palm.

Press into the
tops of the feet.

Press into the pubic bone.

And here we go, inhale, rise up,
Baby Cobra nice and low.

Engaging the
muscles of the back.

Finding extension
through the spine.

And then slowly release.

Nice. Press up to all fours.

Take a couple Cat-Cows.

Follow the
sound of your breath.

So the movement and
the breath are married.

They are wed together.

The action and the
breath are synchronized.

Keep your 
attention on just that

as we walk 
the hands forward now.

Send the hips up high and
back in Downward Facing Dog.

Again, marrying the 
actions to the breaths

and the breaths to the action.

And then you just
might feel a shift.

Shift you've been dreaming of

or maybe one
that you haven't yet.

One that's unknown.

Bend the knees,
inhale, look forward.

Exhale, make
your way to the top.

Maybe try something new.

Let it all hang
forward for breath or two.

Now bend your 
knees a lot, generously.

Send your hips back.

Ground through your feet.

Slow and steady,
draw your navel in.

Connect to your deep, low
abs as you send your fingertips

forward and sit
back into a Chair.

I know, I know.

Press into all four
corners of the feet.

Feet are still hip width apart,

but it's okay if they've 
come together here.

Send the hips back,
draw the low belly in.

Draw the low abs up and in.

We're breathing here.

We're just cultivating a little
heat for three, two, and then

feel the empowerment, 
the love as you stand up tall,

send the fingertips way up high.

And then wiggle the fingertips
as you come into Mountain Pose.

Standing tall.

Breathing nice,
slow, deep breaths.

Beautiful, then on 
your next inhale,

we're gonna send the 
fingertips all the way back up.

Right hand's gonna
grab the left wrist.

Just take a side
body stretch here.

One breath in.

And out and then 
come back to center.

Switch. 
Take it to the other side.

One breath in.

And out.

Bring it back up to center.
Inhale in.

Exhale, bend the knees, wiggle
the fingertips, Forward Fold.

Inhale, halfway lift.

So today you can 
choose palms on the shins

or palms on the thighs.
Neck nice and long.

So lengthen through
the crown of the head.

And use your exhale to soften

and fold it all the 
way back down.

Fingertips come to the earth.

We're gonna send just the left
foot back, just the left foot.

Good, left knee
is gonna stay lifted.

Squeeze the inner
thighs towards the midline,

and inhale, 
we rise up, high lunge.

Fingertips reach 
towards the sky.

And we also know that hands on
the waistline is a good option

as well as knee on the ground.

So we have lots
of options here.

We're creating a
full body experience here.

We're bringing our attention
to our breath and to

the alignment of both
our bones and our energy.

This upward current of
energy through the front,

this grounding
through the back.

Inhale in.

Exhale, open up, Warrior II.

Strong focused out
beyond your right fingertips.

Deep bend in your front knee.
Got excited.

Great, then keep that
deep bend in your front knee,

you're gonna 
bring the right elbow

to the top of the right thigh

and send your left fingertips

forward, up, around and back.

It's a circle.

Down, forward,

up, around and back.

Back toes are turned in.

Front knee is bent.

We're drawing the low
abs in just a bit here.

And the next time your left
fingertips come all the way

down, let it bring you down to
your low lunge and we're gonna

keep this spiral going as
we send the right fingertips up

towards the sky for a twist.

Breathe into your belly here.
Reach the left heel back.

Lengthen through 
the crown of the head

so the neck is nice and long.

Beautiful, inhale,
find the expansion.

And then exhale,

slow and steady, 
bring it back in.

Back foot is
gonna lift up halfway.

This is a somewhat 
annoying posture but

we're gonna play with it, 
Pyramid Pose.

So the right toes are forward,
left toes are pointing towards

the front left
corner of your mat.

If you have blocks here, 
this is a great pose

to maybe lift 
the earth up to you.

You can also use books.

Just careful not to
lock that right knee.

Breathe deep here.

Option to interlace the
fingertips behind the back

or to grab opposite elbow.

Breathe in deep.

Inhale.

Exhale, draw the
nose towards the knee.

Just play.

And if you fall, 
if you stumble, I'll catch ya.

We're here to catch you.

Sweet, then release the
fingertips right away,

here we go, 
Day 3, lift the left heel.

Let's just see what happens.

We're gonna create a little
bit of bend in that left knee

and then we're gonna shift 
the weight forward onto the

right foot, lift the left toes up.

You don't have to
lift them that high.

They can just
lift up just a bit.

Now everyone, 
draw your right hip crease up,

your outer right hip up.

Think about that Three-Legged
Dog that we did before.

And then if you want to take
it a little bit higher into a

standing split, you can.

(chuckles) It's a little early in
the journey, but let's do it,

maybe. Or we're here.

We're just like
lifting toes up.

Play for a little bit.

And then we'll release.

We're gonna bring the left foot

all the way back 
into that low lunge.

Inhale to look forward.

And exhale to plant the palms,
step it back, Plank Pose.

Inhale in.

Exhale, lower the knees,

lower the belly, 
lower the chest.

Drag the hands in
line with the ribcage.

Inhale, we rise up together,
Cobra.

Big breath.

And exhale we
soften and release.

Good. Inhale.

Exhale, press up, 
power up, Plank Pose.

Quietly whisper to yourself,
"I am strong."

I am strong.

And then send the hips up high
and back, Downward Facing Dog.

Good.
Deep breath in here.

And a nice long
exhale to release.

Beautiful.

We're gonna bend the knees,
inhale, look forward.

Exhale, make your
way back up to the top.

This time feet together, 
really together.

Let everything go here.

Relax the weight of the head.

And then bend your knees.
Send your hips back once again.

Send the fingertips forward,
grounding through the feet,

find your center here.
Navel draws in and up.

Hug the low ribs in.

And we rise up from that
Forward Fold to Utkatasan.

I love coming into
Chair Pose from the ground up.

I just feel like I can find 
my core, my center of gravity

and push the limits.

Kind of shift my belief
of like what I'm capable of

and how I feel when 
I'm in a tough place,

in a hard position.

When I'm asked
to do hard things.

We're gonna build on this 
Chair Pose on another day but

for now, let's just 
see what happens

if we get a little bit lower.

Draw the navel in and up.
Breathe.

Inhale in.

Nice. Root to rise here,
ground through the feet,

reach through the fingertips, 
stand up straight.

Big breath in, big stretch.

And then exhale, 
wiggle the fingertips,

take it all the way back 
down into your Forward Fold.

Inhale, halfway lift.

Find your version today.

Nice, long beautiful neck.

And then exhale
to let it all go.

Fingertips come to the mat.

We're gonna step the right
foot back now, the right foot.

Keep that back knee lifted.

Reach the right heel back.

And here we go, squeezing the
inner thighs to the midline.

Sweeping the arms 
forward, up and back.

Now if you get here and you
feel a little bit too wobbly

for today, you can bring 
that knee to the ground

or hands to the waistline.
Reach it up high

if the fingertips
are towards the sky.

So way beyond your 
actual body, right?

Send energy beyond.

It'll change your experience.

It'll shift your experience.

Breathe deep.
Maybe send your gaze up.

Inhale.

Nice. Exhale, Warrior II.

Pinkies back, head over heart,
heart over pelvis.

So stack the spine.

Good. Breathe in here.
Get long in the spine.

Press into the outer
edge of that back foot.

Back toes are turned in.

And then soften left elbow
to the top of the left thigh.

So we're connecting 
here but we're not

letting all of our weight go.

So we're keeping, 
we're maintaining that

integrity in the spine.

Right fingertips 
go down, forward, up

as you expand and around,

down, forward and up, expand.

Breathe with it.

Can make adjustments as you go.

You're in the driver's seat.

Listening to the sensation.

To make any
adjustments to the shape.

Let's do one more big circle.

And the next time your 
right fingertips come down,

let that bring you 
through your lunge,

and then we'll continue
the journey on into the twist.

Left knee is
gonna stay hugging in.

It's gonna want to come out.

So press into the ball
joint of your left big toe.

Left fingertips
reach up towards the sky.

Breathe into your belly.

Send your right heel back.

Good, breathe in.
Wiggle the left fingertips.

As you exhale,
bring it on down.

Great. 
Fingertips come to the mat.

We square off in our lunge.

Here we go.

Draw your navel up and 
in to help you bring

that back foot up halfway.

Right toes point towards the
front right corner of your mat.

Just take a
couple breaths here.

Pull that left hip crease back.

Slight micro-bend, 
that's kind of redundant,

slight micro-bend.

Slight bend in
the knees, in the knee.

And just breathe.

Taking stock,
noticing, observing.

Left hip pulling back.

And then option to
maybe interlace the fingertips

behind the back.

If you do that, maybe you take
the opposite thumb on top this

time or you can
grab opposite elbow.

And then drawing the
nose in towards the knee.

Breathing deep.

Careful not to
grip in the toes.

I just caught
myself doing that.

Yeah.

Nice, inhale in.

Use your exhale to 
slowly release the arms

if they were in a bind.

We're gonna lift the right heel,
bend the right knee.

Find a little groove.
Find a little movement.

Inhale in.

On the exhale, the navel 
draws in and up towards

the spine here for a
little more stability

and we work on
lifting that right leg.

Now it may only come up
like an inch or two, right?

And in time we might find
that it lifts a little more.

And then maybe we come
into a standing split which is

really, with the hips square.

So breathing deep.

Eventually we might take
the hands behind the calf.

Just giving us options here.

Breathing deep.

Just playing.
If you fall, we'll catch you.

Does not matter how
high you get that leg.

It's the journey, the process
of you kind of playing with

this with integrity and breath.

That's gold. Pure gold.

Alright. Wherever you are, 
let's release it.

Let it go. Send that 
right foot all the way back

to your nice low lunge.

Inhale, shine
the heart forward.

Exhale, plant the palms,

step the left toes back 
to Plank but guess what?

Right away, 
knees come to the ground.

And we're gonna 
swing the legs to one side

to come through to a seat.

We are nearing the end.

Send the legs out long.

Point the toes.

Alright, today 
let's like imagine

we're holding something.

So you get to choose.

I'm gonna take it like old
school Yoga With Adriene and

I'm gonna hold
Simba like over the cliff

but you can hold a precious
stone or like a ball of

colorful energy or why not?
Is this weird?

How you can hold a child you
love (laughs) Benji as a puppy.

Give it some meaning if
you want to or just some love,

some playful energy because
really this is a core exercise

so (laughs) point the toes,
send your arms forward.

So we're coming
into the C-curve here.

So we're slowly lowering
through the lower back.

One vertebra at a time.

Slow, slow, slow 
until we finally

release everything.

Nice.

Bend the knees,
bring the feet to the mat.

Palms press to the earth,
toes pointing forward.

Inhale.
Slow and steady,

draw the navel down.

Start to peel up the spine,

lifting the hip points 
up slowly. Nice and slow.

Think about sending your shins
forward and your sits bones

towards the
backs of your knees.

Lift the chest to the chin

and then gently 
lift the chin to the sky.

Breathe in this Bridge posture.

Nice, slow, full, deep breaths.

Letting the breath
help you embody the pose.

And when you're ready, 
slowly release,

starting with the chest 
and the sternum softening

and then slowly 
making your way down.

We'll do a lot of 
this type of spinal work,

but I like to close my eyes 
when I do this type of work.

Just helps me move a little
more mindfully and get the

most out of it, which is not
necessarily what we're trying

(laughs) to do, but it helps
me find what feels good.

Extend the left leg out,
hug the right knee in.

Let's take the right knee
over towards the left.

Just finish
with a little twist.

Breathe in deep.

And exhale.

Bring it back through center.
Right leg out, left knee in.

Biggest breath
you've taken all day.

And exhale, 
shift the hips to the left.

Guide your left knee
over towards the right.

Nice twist.

And bring it on
back home to center.

So you can extend the legs
out long here, or you can bring

the feet as wide as your mat
and allow the knees to touch

for your closing posture,
both coming into a resting pose

where you're not holding any

parts of your body up in space.

Alright, take a deep breath in.

Exhale out 
through the mouth here,

maybe with a little sigh today.

(sighs)

And let's do
one more like that.

Inhale, close your eyes.

And exhale, sigh it out.

(sighs)

So I'm gonna leave you
with a little question today.

This is in lieu of a mantra.

Where do I want to

create a meaningful 
shift in my life?

That's the question.

And you don't have to
have any answers here.

It's really just a question

to carry with you and allow for

contemplation as
it comes naturally.

Where do I want to create a
meaningful shift in my life

or where am I ready to create
a meaningful shift in my life?

Et voila, 
draw the palms together.

Thumbs up to third eye.

Thank you so
much for being here.

I look forward to
seeing you tomorrow.

Take good care.

(light music)