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- Oh, hello there.
I didn't see you.

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Welcome back to Center
Your 30 Day Yoga Journey.

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It's Day 14.
It's time to stretch it out.

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Let's get started.

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(light music)

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Alright, welcome back.

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Let's begin seated.

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We're gonna start in Sadasana.

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We've done this once
before in this journey

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but you're gonna 
bring your left heel in first,

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right heel in to follow.

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Benji, everybody.

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Feel free to lift
those hips up high.

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And then we're gonna take, 
I mean, on a blanket or a block,

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sorry, if you're like, “Wait, 
what? What are we doing?"

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Focus, Adriene.

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We're gonna take the arms
all the way up and overhead.

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Take a deep breath.

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And on your exhale, just slow
and gentle twist to the left.

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Right fingertips or
right palm on the left knee.

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You can close your eyes here.

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Think about stacking 
the head over the heart

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and the heart over the pelvis.

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Tuck the chin slightly to
lengthen the back of the neck.

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And relax your shoulders as
you begin to deepen the breath.

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Think about lengthening through

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the crown of the head 
as you breathe in.

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And think about moving your
heart center and your navel,

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just a little more to the left,
a little further into

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the twist as you breathe out.

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So that's the lift and
a lengthen on the inhale.

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And a contraction of the navel
as you see if you can journey

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a little more into
the twist on the exhale.

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And you might notice it's a
little hard to drop in today.

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Maybe your focus is elsewhere.

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Just a reminder,
that's part of the game.

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That's completely expected.

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So just use

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the sound of 
my voice to guide you.

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And keep coming back to

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the sensations in your body 
and the sound of your breath.

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Slowly release that.

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Come back to center.

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Big inhale to
spread the fingertips,

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reach up towards the sky.

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And then slowly exhale,

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floating into your
twist on the right side.

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Don't have to
push here or force.

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Tuck the chin.

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Sit up nice and tall.

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Lifting and
lengthening as you inhale.

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And playing with that journey
into the twist as you exhale.

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Relax your jaw.

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Soften through the skin of your
face, your forehead, the brows.

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And then gently
release it back to center.

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Bring the palms or the
fingertips to the earth.

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And we're just gonna slow
and steady, start to sway the

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shoulders and the 
heart center a little left to right

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as you gently walk the
fingertips or the hands.

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Not or the hands,
but and the hands (laughs)

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all the way out in front.

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Basically you can have
your fingertips on the ground

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or feel free to find that 
hand to earth connection,

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whatever works best for you.

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So we're swaying 
a little left to right.

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Eventually, we may find that
we come all the way forward.

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Relaxing the weight
to the head down.

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And then find
your breath again here.

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Inhaling deeply.

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Feeling that stretch 
as you breathe in.

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And as you breathe out.

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Softening.

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And then slowly press back up.

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We'll send both legs out.

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Flex the feet towards the face.

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Feet and ankles in
line with the hip points.

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Great. Then lift one knee,
then the other.

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Inhale, reach the
fingertips up high again,

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spread the fingers.

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Exhale, think up 
and over as you reach

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towards the shins, the ankles,

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or the outer edges of the feet.

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Everyone, inhale.
Find length.

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Think about that halfway
lift that we do when we're in a

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standing Forward Fold,
only we're seated here.

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And on your exhale, 
round the spine, tuck the chin.

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You might start to
straighten your legs

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but you don't need to
force or lock the knees.

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Breathe here.

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And once again, 
feel that inhale.

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Stretch the skin of the back.

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And soften
everything on the exhale.

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Take one more breath here.

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And then slowly release.

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And we'll bring the right
heel in, left foot to follow.

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And walking the
hands slowly out in front.

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Finding that gentle sway.

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Eventually, maybe 
making your way

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down so that you can relax

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the weight of the head and
the heart towards the earth.

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Breathe.

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Rock back a
little bit in the pelvis

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so you can feel that deep
stretch in the low back

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and the outer hip.

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Then from here,
ground through the hands,

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draw your navel up and in

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and the first thing that's
going to move is the center,

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your center of the body.

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So your core, this energy 
that we've been cultivating

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in the core muscles, initiate
the movement from there.

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And that is going to be
what allows the hips to follow

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and we're going to come forward 
all the way to all fours.

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Bring the knees
as wide as your mat.

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Left hand to the earth.

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Right fingertips
up towards the sky.

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Big stretch.

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And then on an exhale, 
thread the needle.

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Nice and easy, coming on
to the outer edge of the

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right shoulder, right ear.

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So we're getting a nice
stretch in the upper back body.

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Breathing deep here, 
you can bring the left hand

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to the small of the
back or up to the sky.

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Or if you'd like to 
take a little bind here,

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you can reach 
the left fingertips

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to the top of the right thigh.

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Breathe in as you spiral
your heart up towards the sky.

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Whew, then slowly release.

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Take it to the other side.
Right hand to the earth.

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Left fingertips
reach all the way up.

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On an exhale,
threading the needle here.

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Find what feels good.

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Stretching out the muscles 
of the upper back body.

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Maybe bringing the right
hand to the small of the back

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or finding that bind
here on the other side.

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Lovely. Slowly release.

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Come back to all fours.

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Walk the knees together.

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And we're just gonna slowly
melt to the belly from here.

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Come up onto the elbows here.

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And you're gonna 
bring the right elbow

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to the center of your mat.

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Then we're gonna 
bend the left knee.

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And just look back at it. (laughs)
And then from here,

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we're gonna press out 
of that right forearm.

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So you can keep a fist in
the right hand for stability

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or press into the right palm.

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We're just gonna 
reach back and maybe

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try to grab that
inner arch of the left foot.

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If that doesn't happen, 
just give it a point.

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Reaching, reaching, drawing 
the left heel towards the glute.

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Option to take the hands, of
course, to the top of the toes.

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If you've been 
practicing for a while

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or if that's in your body today.
Breathe deep.

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We don't need
to force it though.

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And then we'll release 
and take it to the other side.

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Left elbow comes to center.

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Reaching back with
the right hand this time.

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Bend your right knee.

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Maybe we just point.

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Careful not to collapse
into that left shoulder.

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So really strengthen 
that left shoulder, left arm

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by pressing away 
from your yoga mat.

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Big quad stretch here.

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Find what feels good on
this side of the body today.

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Breathe.

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And slowly with
control, release.

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Awesome.

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Draw the hands now 
back in line with the ribcage.

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Press into the
tops of the feet.

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Press into the pubic bone.

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Let's find our
back extension here.

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Inhale, lift and lengthen.
Tuck the chin.

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So this is a little
bit different than Cobra.

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We're finding extension
from the crown of the head,

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squeezing the elbows in,

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hugging the low ribs in a hair

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to strengthen the 
muscles in the back.

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Beautiful.

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Inhale.

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Exhale to let it go.

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Forehead kisses the mat.

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We're gonna 
press up to all fours.

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Drop the hands now, excuse me.

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Drop the elbows now 
where the hands were,

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coming into that Puppy Posture.

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So plant the palms.

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Keep the elbows rooted.

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Draw the navel in and up
as you walk the knees back,

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tailbone towards the sky.

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We're going to take
five deep breaths here.

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Listening to your inhalations
and your exhalations.

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Making them nice
and slow and sweet.

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Then after about five breaths,
you can rock the hips a little

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left to right
if that feels good.

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Open and close the jaw.

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And then make your
way slowly back up.

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Walk the knees up just a bit.

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And then we're gonna 
step the right foot,

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just the right foot, 
all the way up.

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Take a second here to
walk your left knee back.

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We're really going
for the stretch today.

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We've been working on the 
stability, so don't let that go.

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So that means maybe hug the
inner thighs to the midline.

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Connect the muscles 
that are gonna help you

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lift the fingertips
forward, up, and back,

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Crescent Lunge.

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Lift the heart.
Lift your chest.

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Pinkies forward, thumbs back.
Take a deep breath in.

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And a long breath out
to bring it all the way

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back down to your lunge.

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Send the hips back,

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flex the right
toes towards your face.

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Breathe in.

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Breathe out as you relax
the weight of the head down.

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Take one more slow
cycle of breath here.

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Now listen carefully,

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we're gonna 
slowly roll it forward.

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And nice and slow,
very mindfully,

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so with our attention, 
we're gonna inch the

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right foot towards the
left side of the mat.

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And we're gonna 
use the hands

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to draw the right heel in

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and sink the hips down
into our Pigeon Posture.

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If this is not 
right for your body,

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we've been doing 
Reclined Pigeon.

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So you can flip on your back
and do this stretch that way.

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With your back on the ground,
threading the needle.

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Alright, activate both feet.

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Everyone, 
take a deep breath in.

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If you're with me in this
posture, lift the chest up.

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Find that stretch
through the front body first.

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And then on your exhale,

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you can journey down 
maybe to the forearms

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or even reaching the 
fingertips all the way out

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as we relax the 
weight of the head down.

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Keep the back foot active
whether you're in the same

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shape as me or on your back.

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Both feet are active.

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Breathe.

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Letting go of any stress

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or tension that you 
might be holding in the body.

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You know, it collects, 
it stacks up on the growth path.

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Using your breath to
inhale and find expansion.

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And using that exhale
to release and let go.

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Lovely.

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Slow and steady, 
rock it back up.

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If you're on your back,
come back to all fours slowly.

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If you're here with me,

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you're gonna look 
back at your left foot.

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And maybe capture the left
ankle or the left inner arch.

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00:14:48,559 --> 00:14:51,919
Coming into that deep psoas,

252
00:14:51,919 --> 00:14:55,279
quad, hip crease, stretch.

253
00:14:55,279 --> 00:14:59,600
See if you can dial your
left hip down just a bit here.

254
00:14:59,600 --> 00:15:01,459
Inhale.

255
00:15:01,459 --> 00:15:04,799
And then exhale with control,
we'll bring it back.

256
00:15:04,799 --> 00:15:10,040
And together, 
we'll all meet on all fours.

257
00:15:10,040 --> 00:15:14,500
Great, take the hips 
for a little circle one way

258
00:15:14,500 --> 00:15:16,480
and then the other.

259
00:15:18,780 --> 00:15:21,480
And then we'll step the
left foot all the way up.

260
00:15:21,480 --> 00:15:24,580
Walk the right knee back
for a little deeper stretch.

261
00:15:24,580 --> 00:15:27,220
When you're ready, 
engage the muscles

262
00:15:27,220 --> 00:15:28,700
to find that core connection

263
00:15:28,700 --> 00:15:31,840
and then sweep the fingertips
forward, up and back,

264
00:15:31,840 --> 00:15:35,679
Crescent Lunge.
Big breath here, big stretch.

265
00:15:35,679 --> 00:15:38,114
Inhale.

266
00:15:38,114 --> 00:15:41,263
Exhale to float
the fingertips down.

267
00:15:41,263 --> 00:15:42,480
Send the hips back,

268
00:15:42,480 --> 00:15:44,960
left foot flexes
towards the face.

269
00:15:44,960 --> 00:15:47,819
Inhale in, find length.

270
00:15:47,819 --> 00:15:50,799
And exhale to draw
the chin to the chest.

271
00:15:50,799 --> 00:15:52,000
Relax the weight of the head.

272
00:15:52,000 --> 00:15:55,889
Take a full, slow
breath cycle here.

273
00:16:04,839 --> 00:16:09,209
And then slowly
rolling through the left foot.

274
00:16:09,209 --> 00:16:12,519
Mindfully, with your attention,
bring that left foot over

275
00:16:12,519 --> 00:16:13,879
towards the
right side of the mat.

276
00:16:13,879 --> 00:16:17,950
Use the palms to help
guide that left hip down.

277
00:16:17,950 --> 00:16:21,030
Finding our Pigeon Pose 
on the other side.

278
00:16:21,030 --> 00:16:23,700
Inhale to lift and lengthen.

279
00:16:25,189 --> 00:16:29,471
And exhale to
soften into the fold.

280
00:16:34,740 --> 00:16:36,939
Close your eyes.

281
00:16:38,675 --> 00:16:43,739
And feel how your breath 
can enhance the stretch.

282
00:16:50,919 --> 00:16:53,879
Bonus, I feel like in
yoga because not only

283
00:16:53,879 --> 00:16:57,339
does your breath enhance 
the stretch, but for me,

284
00:16:57,339 --> 00:17:00,980
there's just 
another layer, right?

285
00:17:00,980 --> 00:17:03,369
The energetic body.

286
00:17:04,740 --> 00:17:07,679
Inhaling, sending awareness

287
00:17:07,679 --> 00:17:09,259
to maybe areas that

288
00:17:09,259 --> 00:17:13,137
you haven't sent 
awareness to in a while.

289
00:17:14,609 --> 00:17:19,369
And again, using that exhale
as an opportunity to let go

290
00:17:19,369 --> 00:17:21,978
of what no longer serves.

291
00:17:38,580 --> 00:17:41,920
Gently use the
palms to press back up.

292
00:17:41,920 --> 00:17:44,499
If you are on your back, 
you can stay there.

293
00:17:44,499 --> 00:17:46,039
Hug the knees into the chest

294
00:17:46,039 --> 00:17:48,659
and we will join
you in just a moment.

295
00:17:48,659 --> 00:17:51,359
Lifting up in that Pigeon,
you have the option to look back

296
00:17:51,359 --> 00:17:53,240
at the right toes now.

297
00:17:53,240 --> 00:17:57,930
Maybe bend that right knee
and capture the ankle here.

298
00:17:57,930 --> 00:18:01,109
Think about dialing 
your right hip point down

299
00:18:01,109 --> 00:18:03,610
as you come into this shape.

300
00:18:03,610 --> 00:18:05,720
Breathing deep.
Lifting the heart.

301
00:18:05,720 --> 00:18:09,650
Opening up
through that pectoral.

302
00:18:09,650 --> 00:18:12,279
Nice. And then 
with control, slowly release.

303
00:18:12,279 --> 00:18:15,359
Listen carefully: you’re
gonna rock onto your left hip.

304
00:18:15,359 --> 00:18:18,559
Swing ol’ right leg around.
(laughs)

305
00:18:19,710 --> 00:18:21,839
And then send
the legs out long,

306
00:18:21,839 --> 00:18:24,640
point the toes, 
interlace the fingertips

307
00:18:24,640 --> 00:18:26,630
and let's slowly roll it down.

308
00:18:26,630 --> 00:18:29,619
Massaging the
glutes as we go down.

309
00:18:29,619 --> 00:18:31,869
Drawing the navel in.

310
00:18:31,869 --> 00:18:34,760
And then we'll
release onto our backs.

311
00:18:34,760 --> 00:18:36,320
Let's all come together now,

312
00:18:36,320 --> 00:18:40,510
hugging the
knees into the chest.

313
00:18:40,510 --> 00:18:46,005
Drawing circles with the knees
one way and then the other.

314
00:18:51,740 --> 00:18:53,480
And then drop
your left foot down,

315
00:18:53,480 --> 00:18:54,800
send your right foot up.

316
00:18:54,800 --> 00:18:58,539
Interlace the fingertips
behind the back of the leg.

317
00:18:58,539 --> 00:19:02,710
Option to extend the
left leg out long here.

318
00:19:02,710 --> 00:19:04,359
Third option to inhale in.

319
00:19:04,359 --> 00:19:06,460
And exhale, 
slowly lift the head,

320
00:19:06,460 --> 00:19:08,209
the neck, the shoulders up.

321
00:19:08,209 --> 00:19:10,720
You can flex the
feet here or point

322
00:19:10,720 --> 00:19:14,060
or maybe a combination of both.

323
00:19:17,360 --> 00:19:18,319
And then we'll switch.

324
00:19:18,319 --> 00:19:21,349
Right foot down,
left leg up high.

325
00:19:21,349 --> 00:19:22,942
Same thing.

326
00:19:34,727 --> 00:19:38,880
Alright, and when you
feel satisfied, slowly release.

327
00:19:38,880 --> 00:19:41,319
If there's any other stretch
you want to take before you

328
00:19:41,319 --> 00:19:44,640
extend the legs
out long, be my guest.

329
00:19:44,640 --> 00:19:46,685
Be my guest.

330
00:19:46,685 --> 00:19:48,579
(chuckles) That's a first.

331
00:19:48,579 --> 00:19:50,846
Alright, and we're gonna come

332
00:19:50,846 --> 00:19:55,089
eventually to

333
00:19:55,089 --> 00:19:57,389
a position that 
feels good for you

334
00:19:57,389 --> 00:20:01,096
where we can take our final,

335
00:20:01,096 --> 00:20:03,474
connective breath together.

336
00:20:04,529 --> 00:20:06,690
You did it.
You did it.

337
00:20:08,040 --> 00:20:11,010
And I'm so honored 
to guide this practice,

338
00:20:11,010 --> 00:20:13,846
and practice alongside with you.

339
00:20:16,836 --> 00:20:21,079
Way to stretch
the possibilities.

340
00:20:22,382 --> 00:20:24,092
We are nearing the halfway mark,

341
00:20:24,092 --> 00:20:29,020
so let's keep up the great work.

342
00:20:29,020 --> 00:20:31,799
I will see you
tomorrow for Day 15.

343
00:20:31,799 --> 00:20:34,119
Until then, 
bring the palms together,

344
00:20:34,119 --> 00:20:36,651
thumbs up to the third eye.

345
00:20:36,651 --> 00:20:38,894
Inhale lots of love in.

346
00:20:41,353 --> 00:20:45,806
And exhale to close,
lots of love out.

347
00:20:48,138 --> 00:20:50,235
See you tomorrow.

348
00:20:51,495 --> 00:20:54,616
(light music)