- Hey, everyone.
Welcome to True, your 30-day yoga journey.
You better believe it, it's day 15.
Let's fly.
(uplifting electronic music)
Okey-doke, my friends.
Let's begin on all fours.
As always, take your time getting there.
Be really considerate with the way you place your hands,
your knees, your feet,
and then find length through the neck.
So, you can take your eyes off the video
and bring your gaze down.
Find length through the neck,
and you're gonna actively begin
by drawing the shoulders away here,
and as we've done before,
really press away from the yoga mat to lift the front body
to meet the back body here,
that idea of drawing energy up
by pressing away from the earth.
Sweet.
Then take a deep breath in
and a long breath out.
Take a deep breath in, curl the toes under,
and exhale. Lift the knees.
Let them hover for a quick five,
four, three, two.
Soft landing on the one.
Knees come into the earth.
We press into the tops of the feet and now,
dropping the belly to open the chest,
take it nice and slow here,
really stretching it out,
trying to find a little joy as you move with your breath.
Cat-cow.
Soft, easy movement.
And tap into a little joy is sometimes a little bit easier
some days than others.
So just do your best.
You should feel really, really amazing
and proud that you're here at all,
showing up for yourself,
believing in yourself, in your self-worth,
so much so that you would take this time.
You rock.
Let's come back to center,
and you're gonna bump the hips to the left
and then slowly turn your gaze
to look towards the bottom-right corner of your mat.
Feel free to come up on the fingertips here
or on the fists if your wrists need a little break.
And then you get a big stretch through the side body here.
Lengthen, lengthen,
and then come back to center.
Inhale and exhale.
Bump the hips to the right.
Turn to look toward your bottom-left corner.
Big breath in.
Exhale to come back to center.
Then we're going to curl the toes under
and send the hips back, just to stretch through the feet.
You can give the hands a break by walking 'em forward,
stretching through the fascia of the foot.
Keep a lot of awareness here in the shoulders.
Nice, beautiful neck.
And then one more cycle of breath here
and see if you can really press into your pinky toes,
even if they don't quite reach the earth.
And if you want, just for fun, you can lift the palms here.
Tent the palms
so you can...
When I say tent the palms,
it's like you're pitching a tent,
putting a pole in the center of your palm.
And tug back with the shoulders.
Press into the pinky toes, and then release.
Awesome work.
Downward-facing dog.
Here we come with the breath.
So, big inhale,
hearkening back to your soften practice.
Lift it up, nice and easy,
(Adriene exhales rhythmically)
taking a couple breaths here
to do your thing.
Find support from within.
Stretch it out.
Let go of any thoughts that might be distracting you.
Give yourself this time and space to explore with your body.
After all, that's why we're here, mates.
All right.
When you feel good here, inhale,
look forward, bend the knees,
and exhale.
Step to the top.
Clasp the elbows.
Slight bend in the knees, or maybe a generous bend,
and you're gonna hang here for a couple breaths,
letting the blood flow
to the head,
breathing deep, letting go of any stress or tension,
relaxing through the jaw,
and then we'll release the arms, tuck the chin
from where?
Your center.
Engage and slowly begin
to press into the feet and roll it up.
And then lots of awareness
from head to toe as you stand up nice and tall.
♪ Head to toe! ♪
Couldn't help myself.
And right away today,
we're going to take the fingertips back,
start to open up through the pecs, the chest.
Maybe your shoulders are a bit sore or tight
from the work you've been doing.
And we're gonna send the fingertips back, palms down,
and if you need a little more, you can interlace
the fingertips, as we've done before.
But see if you can imagine pressing your palms,
if they're out, on an imaginary surface.
So it's not just out,
but we're creating a little resistance as we've been doing,
drawing energy up from the pelvic floor.
And you know it, it's my girl Kate on the boat.
Take one more breath and try to bring your pinkies together,
your elbows together, a little bit more.
Feel that stretch, and then release.
Inhale, reach for the sky.
Exhale, down you go.
Enjoy the ride.
Here we go.
Inhale, halfway lift.
Exhale, fold.
Try to find something new.
Bend the knees, fingertips come to the mat.
We'll slide the right toes back and lower the right knee.
On a big breath in, sweep the arms forward, up, and back,
and then you're gonna take a big breath in here,
smile just a little bit,
and then slowly, on the exhale,
bend your elbows and send your fingertips back.
Wings.
There's a theme here.
Have you caught on?
Then you're gonna pull the pinkies together,
lift the chest, inhale,
and then exhale all the way back.
From here, plant the palms.
Pyramid variation.
You're gonna lift the hips up,
straighten through both legs.
Back heel is lifted rather than down, the traditional.
So you're gonna lift that back heel,
slight microbend in that left knee,
and you're gonna pull the left hip crease back.
And feel free to take that left thumb
so you can feel that sensation, especially if it's new.
And pull up, hugging that left thigh bone,
the femur, up into socket there.
Now, notice if your thoughts have gone,
oh, I'm not flexible enough, or I'm too tight,
and then just be really conscious of your self-talk here
at the halfway mark.
So important.
Awesome.
Then we're going to bend both knees,
look forward, inhale, and then exhale
and very simply step it back up.
Beautiful.
Forward fold.
Inhale, halfway lift.
Exhale, fold.
Now, bend the knees.
Fingertips come to the earth,
and we slide the left toes back.
Lower the left knee, sweep the arms forward,
up, and back.
Take a deep breath in here.
Lift the corners of the mouth, just slightly,
and then exhale, bend the elbows,
send the fingertips back.
Airplane arms.
Pull the pinkies together.
Inhale again,
squeezing your thighs into line, and then exhale, release.
Here we go, lifting the hips up high.
You can walk that back foot in just a bit if you need.
We're gonna keep the heel up today.
So hugging the right hip crease in,
pyramid variation.
Tug the shoulders away,
just like we did in the beginning of this practice.
So lots of length and space.
Breathe, breathe, breathe.
Sweet.
Then bend that front knee, look forward,
bend the back knee, and here we go.
With your breath, inhale in and exhale.
Simply step that back foot up to meet the front.
Forward fold.
Beautiful.
Inhale lifts you up halfway
and exhale to release.
Inhale to reach for the sky.
Big stretch.
So big, big, big, big breath,
and then exhale, hands to heart.
Nice work.
Inhale, reach for the sky.
Exhale, down you go.
Inhale, halfway lift.
Start to warm it up.
Exhale, fold.
Slide the right toes back.
Lower the right knee.
Inhale, reach for the sky.
Exhale, bend the elbows.
Send the fingertips back.
This time, option to lift the back knee up.
Maybe.
So if you come up and you're like, okay,
that's a little too much for me today,
soft landing right back down to the earth.
It's all good.
If you are lifted, really reach your back heel
towards the back edge of your mat
and see if you can shift that front knee
over the front ankle and not too far ahead.
Then draw the shoulder blades together.
Inhale, look forward everyone,
and then exhale.
You're gonna gonna slowly straighten that front leg,
and from here, come into your pyramid variation.
And draw the shoulders away from the ears.
Inhale to look forward.
Exhale, bend your knees.
Give it a rock.
Step it all the way up.
Forward fold.
Inhale, halfway lift, your version.
Exhale to fold.
Bend the knees.
Slide the left toes back.
Lower your back knee down.
Swim the fingertips forward, up, and back.
Inhale, reach, smile.
Exhale, airplane arms.
So all this work we've been doing
here in the abdominal wall,
use that here as you shift your heart forward.
Front leg's turned on,
and you can lift the back knee if you like here
or keep it down if you lift it.
Really stretch that left heel towards the back edge
of your mat and really lift the back knee,
front knee over front ankle.
Beautiful.
Inhale in.
Breathe deep.
Look forward.
Exhale. Release the fingertips.
Straighten the front leg.
Beautiful.
Keep up with your breath here.
Lifting, lifting, lifting.
Great.
Then inhale, look forward.
Exhale, bend the knees.
Find a little rock.
Have some fun here.
Navel draws in and up, and that's how you float
up to the top.
Forward fold.
(Adriene exhales deeply)
Okay, take one more cycle of breath here
in your forward fold.
Big inhale.
And then nice, easy exhale.
And then inhale to reach for the sky.
Catch a wave.
And exhale.
We're gonna go all the way down.
So, last round here.
Let's make it awesome.
Inhale, halfway lift.
Exhale, soften and release.
Slide the right toes back.
Option to lower of keep it lifted here.
As you inhale, sweep the arms forward, up, and back.
Now, find that connect.
Squeeze and lift, strong and steady.
Big breath in.
On your exhale, send the fingertips back, heart forward.
Connect to your center.
Then keep your gaze forward.
Instead of pyramid variation, now we're gonna fly.
Believe.
Believe in yourself.
Believe in your uniqueness,
your worthiness of love,
and believe you're gonna make it
through this 30-day journey.
Here you go.
Gaze forward.
We're gonna bend both knees
and slowly shift forward onto that left foot.
If you fall and need to come back into it, fabulous.
Open the chest.
Dial the right toes down.
Press into that imaginary surface here
to find more length through the crown, the chest,
and now sing it with me.
♪ I believe I can fly. ♪
Just kidding.
One more breath. You got it.
And then soften through your standing leg,
and you're just gonna
slowly bring your right knee in, in, in.
Squeeze, squeeze, squeeze,
like a flamingo, and then place it down.
Forward fold.
Let it all go.
Big breath in.
Long exhale.
Let it go.
Great.
Same thing on the other side.
Here we go.
Bend the knees.
Slide the left toes back.
Back knee lowered or lifted.
Inhale to reach for the sky.
So, find the action.
And then when you're ready, inhale, look up.
Exhale, let's give it a try.
Fingertips back, heart open.
Connect to your center.
Breathing deep.
Then careful not to rush this here.
So take action.
If your front leg gets a little trembly, squeeze and lift.
You've got this.
Strong focus.
Strong breath.
Bend your knees, and let's give it a go.
Let's see what happens here.
Lifting off
and finding your breath as you soar
and take flight.
Long neck.
You got it.
Take one more breath.
Find length, expansion.
Lift your left inner thigh up,
and then here we go, nice and in control.
Squeeze that left knee in, in, in.
Bring it in, reel it in, reel it in,
and then slowly release the left foot down
and let it all go.
Awesome work.
Beautiful.
Deep breath in.
Long breath out.
Deep breath in.
And long breath out.
(Adriene exhales deeply)
All right.
Now bend your knees.
Bring your palms to the earth.
And then take your time with this.
It's gonna be different for every body,
so be kind to your body and navigate.
You're gonna lift the heels,
and we're gonna slowly come into a ball,
rounding through the spine.
And you're gonna use your fingertips to walk back.
And we're gonna come into the shape we did yesterday,
rounding through here, your version.
Pause.
Let your breath soften.
You start to relax a bit.
And then we'll take the feet out just a bit.
Hands are gonna go underneath, just like we did.
We're gonna lean back, lift the shins, and today,
we're gonna take a mudra of index finger and thumb.
We're not gonna cross the ankles, but rather
bring the ball joint of the big toe and the heels together.
You can have a little fun here, spreading your toes.
Lift the chest.
It's a little lotus.
I almost said locust.
Lotus here unfolding.
We're at the halfway mark.
I do not think that any of us would be here
if we didn't believe deep down that we are indeed
worthy of love.
We believe that we are unique
and that we each have this special, unique quality
that we have to uncover and be honest about
so that we can find our meaningful contribution to humanity
and be rock stars.
So we'll slowly unravel,
come back to a nice seat of your choice.
So you can be here.
You can come to cross-legged,
or you can come onto the knees.
So, pick a little spot to end in,
and if you wanna come onto your back,
the choice is yours.
You better believe it.
And then when you find your seat,
sit up nice and tall,
and we're gonna turn the palms face-up.
And then close your eyes
and just notice your breath and notice how you feel.
The second half of this journey
is dynamic
and really, really fun.
So, keep showing up.
Keep doing your best.
Trust your authenticity
and find what feels good.
When you're ready, we'll bring the palms together.
Seal it with a kiss.
Kiss the thumbs to the third eye,
take a deep breath in,
and we bow to one another.
Namaste.
(uplifting electronic music)
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