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

Welcome back to Center
Your 30 Day Yoga Journey.

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

Let's get started.

(light music)

Alright, welcome back.

Let's begin seated.

We're gonna start in Sadasana.

We've done this once
before in this journey

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

right heel in to follow.

Benji, everybody.

Feel free to lift
those hips up high.

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

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

Focus, Adriene.

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

Take a deep breath.

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

Right fingertips or
right palm on the left knee.

You can close your eyes here.

Think about stacking 
the head over the heart

and the heart over the pelvis.

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

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

Think about lengthening through

the crown of the head 
as you breathe in.

And think about moving your
heart center and your navel,

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

the twist as you breathe out.

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

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

a little more into
the twist on the exhale.

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

Maybe your focus is elsewhere.

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

That's completely expected.

So just use

the sound of 
my voice to guide you.

And keep coming back to

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

Slowly release that.

Come back to center.

Big inhale to
spread the fingertips,

reach up towards the sky.

And then slowly exhale,

floating into your
twist on the right side.

Don't have to
push here or force.

Tuck the chin.

Sit up nice and tall.

Lifting and
lengthening as you inhale.

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

Relax your jaw.

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

And then gently
release it back to center.

Bring the palms or the
fingertips to the earth.

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

shoulders and the 
heart center a little left to right

as you gently walk the
fingertips or the hands.

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

all the way out in front.

Basically you can have
your fingertips on the ground

or feel free to find that 
hand to earth connection,

whatever works best for you.

So we're swaying 
a little left to right.

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

Relaxing the weight
to the head down.

And then find
your breath again here.

Inhaling deeply.

Feeling that stretch 
as you breathe in.

And as you breathe out.

Softening.

And then slowly press back up.

We'll send both legs out.

Flex the feet towards the face.

Feet and ankles in
line with the hip points.

Great. Then lift one knee,
then the other.

Inhale, reach the
fingertips up high again,

spread the fingers.

Exhale, think up 
and over as you reach

towards the shins, the ankles,

or the outer edges of the feet.

Everyone, inhale.
Find length.

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

standing Forward Fold,
only we're seated here.

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

You might start to
straighten your legs

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

Breathe here.

And once again, 
feel that inhale.

Stretch the skin of the back.

And soften
everything on the exhale.

Take one more breath here.

And then slowly release.

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

And walking the
hands slowly out in front.

Finding that gentle sway.

Eventually, maybe 
making your way

down so that you can relax

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

Breathe.

Rock back a
little bit in the pelvis

so you can feel that deep
stretch in the low back

and the outer hip.

Then from here,
ground through the hands,

draw your navel up and in

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

your center of the body.

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

in the core muscles, initiate
the movement from there.

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

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

Bring the knees
as wide as your mat.

Left hand to the earth.

Right fingertips
up towards the sky.

Big stretch.

And then on an exhale, 
thread the needle.

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

right shoulder, right ear.

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

Breathing deep here, 
you can bring the left hand

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

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

you can reach 
the left fingertips

to the top of the right thigh.

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

Whew, then slowly release.

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

Left fingertips
reach all the way up.

On an exhale,
threading the needle here.

Find what feels good.

Stretching out the muscles 
of the upper back body.

Maybe bringing the right
hand to the small of the back

or finding that bind
here on the other side.

Lovely. Slowly release.

Come back to all fours.

Walk the knees together.

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

Come up onto the elbows here.

And you're gonna 
bring the right elbow

to the center of your mat.

Then we're gonna 
bend the left knee.

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

we're gonna press out 
of that right forearm.

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

or press into the right palm.

We're just gonna 
reach back and maybe

try to grab that
inner arch of the left foot.

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

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

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

If you've been 
practicing for a while

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

We don't need
to force it though.

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

Left elbow comes to center.

Reaching back with
the right hand this time.

Bend your right knee.

Maybe we just point.

Careful not to collapse
into that left shoulder.

So really strengthen 
that left shoulder, left arm

by pressing away 
from your yoga mat.

Big quad stretch here.

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

Breathe.

And slowly with
control, release.

Awesome.

Draw the hands now 
back in line with the ribcage.

Press into the
tops of the feet.

Press into the pubic bone.

Let's find our
back extension here.

Inhale, lift and lengthen.
Tuck the chin.

So this is a little
bit different than Cobra.

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

squeezing the elbows in,

hugging the low ribs in a hair

to strengthen the 
muscles in the back.

Beautiful.

Inhale.

Exhale to let it go.

Forehead kisses the mat.

We're gonna 
press up to all fours.

Drop the hands now, excuse me.

Drop the elbows now 
where the hands were,

coming into that Puppy Posture.

So plant the palms.

Keep the elbows rooted.

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

tailbone towards the sky.

We're going to take
five deep breaths here.

Listening to your inhalations
and your exhalations.

Making them nice
and slow and sweet.

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

left to right
if that feels good.

Open and close the jaw.

And then make your
way slowly back up.

Walk the knees up just a bit.

And then we're gonna 
step the right foot,

just the right foot, 
all the way up.

Take a second here to
walk your left knee back.

We're really going
for the stretch today.

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

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

Connect the muscles 
that are gonna help you

lift the fingertips
forward, up, and back,

Crescent Lunge.

Lift the heart.
Lift your chest.

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

And a long breath out
to bring it all the way

back down to your lunge.

Send the hips back,

flex the right
toes towards your face.

Breathe in.

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

Take one more slow
cycle of breath here.

Now listen carefully,

we're gonna 
slowly roll it forward.

And nice and slow,
very mindfully,

so with our attention, 
we're gonna inch the

right foot towards the
left side of the mat.

And we're gonna 
use the hands

to draw the right heel in

and sink the hips down
into our Pigeon Posture.

If this is not 
right for your body,

we've been doing 
Reclined Pigeon.

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

With your back on the ground,
threading the needle.

Alright, activate both feet.

Everyone, 
take a deep breath in.

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

Find that stretch
through the front body first.

And then on your exhale,

you can journey down 
maybe to the forearms

or even reaching the 
fingertips all the way out

as we relax the 
weight of the head down.

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

shape as me or on your back.

Both feet are active.

Breathe.

Letting go of any stress

or tension that you 
might be holding in the body.

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

Using your breath to
inhale and find expansion.

And using that exhale
to release and let go.

Lovely.

Slow and steady, 
rock it back up.

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

If you're here with me,

you're gonna look 
back at your left foot.

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

Coming into that deep psoas,

quad, hip crease, stretch.

See if you can dial your
left hip down just a bit here.

Inhale.

And then exhale with control,
we'll bring it back.

And together, 
we'll all meet on all fours.

Great, take the hips 
for a little circle one way

and then the other.

And then we'll step the
left foot all the way up.

Walk the right knee back
for a little deeper stretch.

When you're ready, 
engage the muscles

to find that core connection

and then sweep the fingertips
forward, up and back,

Crescent Lunge.
Big breath here, big stretch.

Inhale.

Exhale to float
the fingertips down.

Send the hips back,

left foot flexes
towards the face.

Inhale in, find length.

And exhale to draw
the chin to the chest.

Relax the weight of the head.

Take a full, slow
breath cycle here.

And then slowly
rolling through the left foot.

Mindfully, with your attention,
bring that left foot over

towards the
right side of the mat.

Use the palms to help
guide that left hip down.

Finding our Pigeon Pose 
on the other side.

Inhale to lift and lengthen.

And exhale to
soften into the fold.

Close your eyes.

And feel how your breath 
can enhance the stretch.

Bonus, I feel like in
yoga because not only

does your breath enhance 
the stretch, but for me,

there's just 
another layer, right?

The energetic body.

Inhaling, sending awareness

to maybe areas that

you haven't sent 
awareness to in a while.

And again, using that exhale
as an opportunity to let go

of what no longer serves.

Gently use the
palms to press back up.

If you are on your back, 
you can stay there.

Hug the knees into the chest

and we will join
you in just a moment.

Lifting up in that Pigeon,
you have the option to look back

at the right toes now.

Maybe bend that right knee
and capture the ankle here.

Think about dialing 
your right hip point down

as you come into this shape.

Breathing deep.
Lifting the heart.

Opening up
through that pectoral.

Nice. And then 
with control, slowly release.

Listen carefully: you’re
gonna rock onto your left hip.

Swing ol’ right leg around.
(laughs)

And then send
the legs out long,

point the toes, 
interlace the fingertips

and let's slowly roll it down.

Massaging the
glutes as we go down.

Drawing the navel in.

And then we'll
release onto our backs.

Let's all come together now,

hugging the
knees into the chest.

Drawing circles with the knees
one way and then the other.

And then drop
your left foot down,

send your right foot up.

Interlace the fingertips
behind the back of the leg.

Option to extend the
left leg out long here.

Third option to inhale in.

And exhale, 
slowly lift the head,

the neck, the shoulders up.

You can flex the
feet here or point

or maybe a combination of both.

And then we'll switch.

Right foot down,
left leg up high.

Same thing.

Alright, and when you
feel satisfied, slowly release.

If there's any other stretch
you want to take before you

extend the legs
out long, be my guest.

Be my guest.

(chuckles) That's a first.

Alright, and we're gonna come

eventually to

a position that 
feels good for you

where we can take our final,

connective breath together.

You did it.
You did it.

And I'm so honored 
to guide this practice,

and practice alongside with you.

Way to stretch
the possibilities.

We are nearing the halfway mark,

so let's keep up the great work.

I will see you
tomorrow for Day 15.

Until then, 
bring the palms together,

thumbs up to the third eye.

Inhale lots of love in.

And exhale to close,
lots of love out.

See you tomorrow.

(light music)