- Hello everyone and welcome to Flow,
your 30 Day Yoga Journey.

I'm Adriene and
behind me is sweet Benji.

And I'm so excited that
you're here for this journey.

Today is Day 1 and it's
all about setting the tone,

setting the
stage for this ritual,

for this journey that we
are embarking on together.

So hop into something
comfy and let's get started.

(light rhythmic music)

Alright, let's begin 
on the ground.

Take your time
getting down here.

We're gonna start in a
cross-legged seat

with the right foot 
in front of the left.

Truly take your time, ease in.

If I ever get a little
bit ahead guiding the way,

that's alright,
you just take your time,

listen to your body and

start in a way that feels

honorable for
where you're at today.

So you don't need to rush.

Don't need to push.
The hardest part is done.

We've pressed play on the video

and we have landed
here together, Day 1.

So take a second, feel it out.

Start to gently lift up
through the crown of the head.

And if it feels comfortable,
close your eyes.

It's my honor and 
deep, deep pleasure to

guide you with the 
sound of my voice here.

Really appreciate your trust.

So you can close the eyes

or maybe soften your gaze,

just bringing our
attention inward.

Making an attempt 
to focus or refocus

on the inner most part

of ourselves here
through our yoga practice.

And today especially we're

taking a little extra
time to just set the tone.

But that's not just
something that I'm here to do.

It's a very personal experience.

So you'll set the tone with me.

Start to relax
through your shoulders,

maybe soften 
through your fingertips

and just allow your 
arms to relax and be heavy.

Ungrip through the toes,

the skin of
the forehead, the jaw.

Maybe you start to
notice any sounds around you.

And through 
the daily home practice,

we have this amazing opportunity

to get better
and better through practice,

to get better and better at

cultivating this relationship
with our inner most self,

just kind of having more
awareness of where

we're at each day

and each moment.

So if the mind is busy
or your body is exhausted,

know that it's all good.

This is definitely a
come as you are journey.

Gently begin to
deepen your breath.

Inhaling deeply
through the nose.

And maybe a couple good exhales

out through the mouth
here as we start together.

As you breathe, you might 
begin to bow the head,

chin to chest,
feel a deep stretch in the

back of the neck and start to
lift up through the heart space.

And then slowly
bring the palms together.

And there's an opportunity here

to set an intention.

Notice what comes up when

you're invited to set an
intention for this journey,

your commitment here.

Don't think too hard,

just maybe the 
first thing that comes up.

Can always let it evolve

as we move along

through our days together.

Repeat your
intention quietly to yourself,

whatever it may be,
trust it, capture it.

And then as
my mom used to say to me,

"Imagine it already so.
It's already in truth.

"It's already happening.
It's already, it already is."

Let's take a deep
breath in together, inhale.

And exhale, releasing the palms

and opening the eyes.

Alright, a little moment
here to check in with the neck.

You can take one ear over
one shoulder and then the other.

Maybe draw
circles with the nose.

And then nice and easy,
we're gonna scoop the belly in

towards the spine just a
bit to sit up nice and tall,

lift the heart,

lift up through
the armpit chest,

and then you're 
gonna nice and easy

just walk the palms
out past your right knee.

So we're twisting in the belly,
gentle twist in the spine,

and then we're starting to walk

the palms out
past the right knee.

This will look and feel a little
bit different for everyone.

We have maybe a block or a book

we can start to work with
here right out of the gate.

Of course, you can make this
really active by watching,

watching, walking, (chuckles)

the fingertips
all the way forward.

And then I'll invite everyone

to really let the
tailbone be heavy here.

Sits bones root down towards

the earth and the weight
of the head relaxes down.

And then you bring the breath
to enhance this experience.

Feel the inhale

in the low back, 
so the torso expands.

And feel the exhale 
in the side body

as you keep the stretch active.

Lovely. Now draw your navel,

your belly 
actively to your spine.

So we're moving from center even
here right at the beginning.

We come back up,

head over heart,
heart over pelvis,

and then we take it
on past the left knee.

Just checking in
with the breath here,

using the breath to
enhance the experience.

Help us embody these
stretches on a deeper level.

Relax the weight
of the head over.

If your right
hip's peeling up here,

back up the truck a little bit,

pull your right hip crease back

and maybe walk your
hands a little bit closer in.

Breathe in.

Exhale, navel draws
to the belly actively.

So we're activating the
abs as we roll back up.

Alright, you probably guessed.

Now we're going forward.

So nice and easy.

In kids' yoga, we usually do
spider fingers all the way out.

And then same thing here.
Forearms, you can use the block.

If the chest or the belly,

you want to 
accommodate for them.

It's nice to give
yourself a little bit of space.

So make it yours.

Inhale in deeply.

Exhale, navel to spine.

That's what brings us up
and we're gonna switch the cross

of the ankles and
take this sequence again.

This time to the left first,
so nice and easy, walk it out.

You can find some soft,
easy movement here.

Swaying a little side to side.

Or maybe allowing the movement

to just come
from the breath here.

Inhale in.

Exhale from center,

rolling up back
through the spine,

and then take it to the right.
Here we go.

And so, many of my
friends will know we

have a mantra
here on the channel;

Find what feels good.

If you're holding
static and rigid in a pose,

maybe think of
that mantra and think,

"Okay, what can I do
or listen to or

"respond to that
might feel good?"

And it could just be

like letting go of something
that's been worrying you,

or it could be making a

physical adjustment
or deepening your breath.

On your next exhale,
roll it back up to center.

Inhale in, lift the chest.

Exhale.

Now we'll take it forward.

Find what feels good.

Stay heavy in the tailbone,
heavy in the hips.

Starting with a
little hip check-in. (chuckles)

A little low back love.

You're gonna see a lot of focus
on the spine in this series,

which is awesome.

Inhale in, follow your breath.

Exhale, roll it back up.

Beautiful, take a
deep breath in here.

Sit up as tall as you can.

As you exhale, draw the
shoulder blades together.

Open up through your chest.

Pause here, 
close your eyes, breathe in.

Breathe out to
come to all fours.

So even here you can think
about moving from your navel,

from your center and that
kind of changes the way you

transition everything
on the mat.

It feels, I think it's more fun.

It's kind of artful, (laughs)

more conscious.

Tabletop Position,
wrist are under the shoulders,

knees are directly
underneath the hip points.

Try to be specific as,
let me try that again.

Try to be as
specific as you can,

say that five times fast,

when placing your
hands and feet on the mat.

So think of this almost
as like a hand exercise.

Spread the
fingertips as wide as possible.

Stack your bones.

And then we'll drop the belly,

press into the tops of
the feet and look forward.

Extension through the crown of
the head, press into the palms.

And exhale, 
round through the spine.

Really gather the muscles
of the abdominal wall up,

up, up towards the sky,
press into your yoga mat.

And then continue.

Inhale, drop the belly, 
open the chest.

Think of extending through
the crown so the neck is long.

And then exhale,
rounding through chin to chest.

Really finding that arch,

that arc in the spine.

One more time.
Inhale, Cow Pose.

Exhale, Cat, and really gather
the belly all the way up,

up, up, up.
So active abs.

Nice. Inhale back
to Tabletop Position.

Speaking of active abs,
here we go.

Slow and steady, we're gonna 
send the right toes out.

Peek it me if you need to.

Dial them down, and then send
the left fingertips forward.

Now listen carefully.

First things first, we're gonna
lengthen through the neck.

So send your gaze straight down
and tuck your chin slightly.

Inhale in here,
keep the neck long like so,

and we're gonna bring the right
knee towards the right elbow

and the left elbow
towards the left hip crease.

Peek at me if you need to.

So we're not
rounding on this version.

We're waking up the obliques.

Then inhale to extend,

and now round through,
nose to knee.

That's a pattern we'll
repeat here two more rounds.

Inhale, extend.

Exhale, left elbow
to left hip crease.

Right knee to right elbow,
neck long.

Inhale, extend.

And exhale, knee to nose.

Last time, inhale, extend.

Exhale, neck stays long.

Inhale, extend.

And knee to nose.

Excellent.
Release, send the hips back,

come off the
wrist for just a second.

Let's draw a
couple wrist circles.

So just three rounds of that,

I already feel
my abs kicking in.

Okay, Benji, get comfortable.

So focusing on the quality
of the movement can be really

efficient versus
just the quantity.

Alright, back to all fours.

Let's take it to the other side.

Left toes reach out,

right fingertips forward,
neck long, inhale.

Exhale.

Hello obliques,
let's wake 'em up.

Left knee to left elbow,

right elbow to
right hip crease, squeeze.

Inhale, extend.

And knee to nose.

Arch the spine like Cat.

Inhale, reach.

Exhale, neck stays long.
Press into the left palm,

press into the 
top of the right foot.

Inhale, extend.

Exhale, knee to nose.

So you can really 
use that exhale to

activate the abs even more.

Inhale, extend, last round.

Exhale, gather it in.

Inhale, extend.

And rounding inward,
knee to nose.

Beautiful.

Back to Tabletop Position.

Curl the toes under,
but listen carefully.

You're gonna walk the
hands back towards your knees.

We're gonna lift the knees up

and come into your version of
what feels like a safe squat.

So you might grab your
block and sit on it here.

You might use it to
lift the earth up to you.

You might just need to tap

into your breath little
bit here and not panic.

Stretch through your
sweet feet, the hips.

Maybe you're starting to
feel the weight of your body,

you know, getting a
little discouraged here.

Like you don't
have the energy.

Trust, we're here to
transform all that.

So give yourself grace
and just keep breathing.

If you need a smile you can
look at Benji's little paws

creeping on my (chuckles)
mat space here.

Alright, and then from here
we're gonna drop the heels,

point the toes forward.

You can keep the feet nice 
and wide, I recommend it.

And come into a Forward Fold 
at the back of your mat.

Let it all hang,
any stress, tension,

friction you've been carrying,

maybe we can soften and
start to let it flow off the back,

off the neck and shoulders.

Out the crown of the head.

Bend your knees generously here.

Take a deep breath in.

And a long cleansing breath out.

Nice, draw the
hands to your waistline.

Keep the knees bent.

Foot connection is strong,

so really ground through
all four corners of the feet.

And let's begin to rise up,
lift the heart space.

Stay grounded through the feet,
through the legs,

and we rise up
to Mountain Pose.

Take a deep
breath here in Mountain.

Exhale, 
relax the shoulders down.

Remember your intention.

Then inhale, reach for the sky.

Big breath, big stretch, Day 1.

Then exhale, draw the
belly in and dive forward,

back into your fold.

From here, bend the knees,
walk the palms all the way out

to a Plank Pose,
gather the belly up and in.

You got this,
reach the heels back,

crown of the head forward.

Inhale, exhale,
Downward Facing Dog, nice.

Pedal it out here.

Stretching through the feet.

Pressing through the knuckles,

lengthening through

all four sides of the torso.

Checkin' in.

On your next inhale,
lift the right leg up high.

On your exhale, you're gonna
bring it forward into a lunge.

Take your time,
again, there's no rush here.

Let's try to keep the
back knee lifted here to start.

Just give it a try, check in.

Front knee over, front ankle.

Inhale in.

Exhale out.

Good, inhale in.
You're gonna pull the right hip

crease back, straighten 
through that front leg.

And then bend.

Straighten.

And then bend.

And this is a nice place to use
the blocks, too, as you kind of

work this flossing
moment into your practice.

Pulling the
right hip crease back,

straightening the front leg,
and then bending it.

Keep it soft and easy.

Great, the next time 
your knee is bent,

stay there, bring your 
left palm to the ground.

We're gonna send the
right fingertips forward,

up and back into a twist.

Good, then continue
in a circular motion

forward, up, back.
Twist.

Forward, up and back.

Twist and then all the
way back down to the ground.

Awesome, plant the palms, steps
the right toes back, Plank Pose.

Inhale in here.

Exhale, 
knees come to the earth,

chest comes to the earth,
chin comes to the earth,

and then we all
come to the earth.

Take a breath in.

Rise up, Cobra.

And exhale to
soften and release.

Bring it back home.

Curl the toes under,
press up to Plank.

Quietly whisper
to yourself here,

"I am strong."

Don't think too hard,
just give it a try.

I am strong.

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

You're doing great,
take a deep breath in.

Long breath out.

On your next inhale,
lift the left leg up high.

Exhale, send it
forward into your lunge.

Try to keep that back 
knee lifted here. Give it a try.

Front knee over front ankle.

You're gonna inhale, straighten 
through the front leg,

pull the left hip crease back,
and then exhale.

And you can do this
at your own pace here.

We're just kind of
taking stock today.

Little goes a long way here.

And then the next
time your knee is bent,

right hand to the earth,

left fingertips go
forward as you breathe in.

And up and back and
around as you breathe out.

Inhale, reach.

Exhale, take it around.

Left knee's gonna
wanna splay out here.

Squeeze it into the midline,
to the center of your mat space,

center of your body.

And then next time we
come around and back and down,

we'll plant the palms,
step it back to Plank.

Take a deep breath in.

And a long breath out.

Stay here, a deep breath in.

And a long breath out.

Last time, inhale in.

Exhale, knees, chest, chin or
lower all the way to the belly.

Press into the tops of the feet,
inhale, rise up, Cobra.

And then slowly release.

Press up to all fours.

Swing the legs to one side,

any side and come through

to lie on your back.

When you get there,
give yourself a little hug.

You can hug the
knees into the chest.

Hi, buddy.

Oh, good stretch, man.

Hug the knees into 
the chest either one at a time

or together.

And we'll finish with
a gentle Reclined Twist.

So you're gonna bump
the hips to the right,

send your knees to the left.

You can rest the 
hands on the ribcage

or take the arms out wide.

Maybe turn to your right ear.

I have a beautiful
view of Benji here.

Not to brag.

He's a doll.

Take a deep breath in.

Long breath out.

And then we'll melt it back to

center nice and slow and
just take it to the other side,

nice and easy.

Slowly bring it back to center.

Hug the knees into
the chest one more time.

And then allow the feet to fall

to the ground
with a little energy,

with a little thud.

Sorry to your
downstairs neighbors,

if you have them,

and then extend the right leg,

extend the left leg.

Now listen carefully,
send your arms up towards the

sky and then with
so much love and care,

just tender loving care,
you're gonna,

almost as if it
were part of a dance,

you're gonna place your
right hand on the ground,

palm face up slowly and place

your left hand with so much
intention on the ground slowly.

And take a deep breath in
and close your eyes.

And on this exhale,

relax the weight of your
body completely and fully,

totally into your mat.

Rest.

Observe.

Let your breath be easy.

See how fast you can practice

this portion of our journey,

which is all about surrender.

And slowly bring your
awareness back to your breath.

Start to draw a couple 
circles with the toes,

moving the ankles.

And same thing with 
the fingers, moving the wrists.

And maybe bring the heels
together if that feels good.

Palms come together in prayer

and we have an invitation here

to bring the thumbs
right up to the third eye.

This is symbolic
point of our intuition,

something we definitely plan

to tap into and
nurture on this journey.

A lot of wonderful
surprises in store.

Some of them 
I don't even know about.

We're gonna discover together.

So thank you for your commitment
and thank you for showing up.

I look forward to
seeing you tomorrow.

Let's take one deep breath in

to close this
practice in together.

Big full breath and
then exhale together.

Lots of love out.

Take good care.

Namaste.

(upbeat rhythmic music)