September 22, 2020

Home – Day 22 – Stir | 30 Days of Yoga With Adriene

– Hello, everyone.

Welcome to Home, your 30-day yoga journey.

It's Day 22 and today we stir it up.

(upbeat gentle music) Alrighty, welcome back, my darling friend.

Let's begin today's practicein Extended Child's Pose.

Come on down on the ground.

If you know this shape's not right for you, as always, choose a shape that feels good.

One in which you can close your eyes, soften your heart and start to notice your breath.

Taking a moment here just to land.

Taking a moment to check in with the physical body, just kind of scanning, but also today, as you are comfortable and willing, just taking a second to scan the rest.

Notice your thoughts.

And your emotional body.

How you feelin'? Gently begin to deepen your breath.

Inhaling lots of love in.

Exhaling lots of love out.

I love regular daily at-homeyoga practice because I really get this sense that every time I show up the practice or the mat is catching me wherever I am that given day, wherever I land with whatever I'm bringing the mat has my back.

And it's true.

So be kind.

Check in with yourphysical body today but if any thing comes up, the heart space or the emotional body, just notice it, breathe deep, and remember this practice is here to support you, to have your back.

We're gonna slowly start to rockthe head gently side to side.

Massaging the brow bones.

Kind of massaging, (clears throat) excuse me, stimulating this area around your third eye center.

This is alsosometimes kind of nice if you have a littlesinus pressure.

Continue to gently deepen your breath.

Noticing what it feels like to be alive today.

Then bring the head back to center stillness.

Reach the fingertips a little further out towards the front edge of your mat.

Nice active arms here.

Inhale, carve a line with the nose to look forward.

Exhale to drag the hands back, lift your heart all the way out.

Keep the knees wide.

We're gonna begin to move in a circle here, inhaling to smooth the heart center forward.

And exhaling to come around, hi buddy, (kisses) and back through that Extended Child's Pose.

Continue, inhale to come forward.

Big breath.

Exhale, around and back.

Keep it going with your breath.

Using this time to really findthat hand-to-earth connection.

Checking in with the shoulders, the side body, the torso.

Getting into the hips.

Nice and easy.

Synchronizing the breath with the movement and the movement with the breath.

And then reversing your circle.

Inhaling as you come forward.

Exhaling around and back.

And if you find any spots herethat feel a little crunchy or sticky (laughs), work it out, right? Find what feels good.

Notice and respond.

Listen and respond.

You can decide what tempo feels right here, moving really slow or perhaps starting to pick up the tempo, stirring the pot.

Great, and the next time you're all the way forward, go ahead and walk the kneesunderneath the hip points, drag the wrists underneath theshoulders and let's spread the fingertips super wide.

Press into the tops of the feet here.

Upper arm bones rotate out.

We're gonna lift the heart spaceup between the shoulder blades.

So you kind of feel this domingeffect in the upper back body.

Then curl the toes under, drag the hands back in space, inhale in.

Think of that contraction we did yesterday of drawing the navel up to the spine.

You're gonna use that here asyou lift the knees and let them hover here in a Hovering Table.

Gaze is straight down.

Again, upper arm bones turn out.

You have it.

Hug the low ribs in for three.

Strong and steady, two, and slowly lower on the one.

Press into the tops of the feet.

Enjoy this.

Inhale, drop the belly, open the heart, the chest forward, Cow Pose.

Exhale, round through, chin to chest, Cat Pose.

Again, inhale, dropping the belly.

And exhale, navel to spine.

Take one more on your own.

Follow your breath.

Then inhale to Tabletop Position.

Walk the hands out just a bit.

Maintain that external rotationof the upper arm bones rotating out as you curl the toes under, inhale in.

And exhale, peel the hips up high and back, Downward Facing Dog.

Pedal it out here.

Bend one knee and then the other.

Make sure you're not holding, gripping, tight in the neck.

Nice, then anchor through your left heel, inhale, lift your right leg up high.

Dial the right toes down.

Try to level out through the hips.

Press into both palms evenly.

You got this.

Hug the low ribs in.

Find your core connection.

Now bend your right knee, you're gonna stack the right hip over the left.

Opening up, maybe you take your gaze underneath your right armpit here, breathing deep, inhale.

Exhale, bring your right knee all the way through.

Shift it forward, upper body's in Plank.

Squeeze your right knee up into your chest.

Excellent, then send it back, Downward Facing Dog.

Take a break if you need to.

You can lower to the knees, rotate the wrists.

Otherwise, three cycles of breath here, Downward Facing Dog, in and out.

In and out.

Maybe you take a moment here to find exquisite stillness.

Just for a second.

And if you're on your knees, rotating the wrists, go ahead and join us in Downward Facing Dog.

Hips up high and back.

Ground through the fingertips.

So stronghand-to-earth connection here.

Upper arm bones externally rotated.

Anchor through the right heel, big inhale, lift the left leg up high, Three-Legged Dog.

Dial the left toes down.

Left hip's, should feel likeyour left glutes are in line with each other here.

Claw through the fingertips, breathe deep.

Good, then bend the left knee.

Here we go, stacking the hips.

Left hip over the right hip.

Right heel's still reachingtowards the ground and working to press into both palms evenly.

And then maybe I turn my gaze underneath my left armpitchest here, breathing deep.


Exhale, carve a line with yourleft knee all the way forward up and in squeeze and lift, squeeze and lift, squeeze and lift and then sendit back to Downward Facing Dog.

Awesome, inhale in deeply here.

Exhale, bend your knees, slowly make your way to the top of the mat.

Nice and slow.

We're gonna get off these wrists.

Forward Fold at the top of your mat.

Shake the head loose here.

Good, then bend the knees.

Let's walk the hands now underneath the feet.

So you're gonna bring your toesright to the wristline here.

Peek at me if you need to.

One foot at a time, feet hip width apart or wider so you have a nice wide stance.

And then again, relax the weight of the head over.

Can shake the head a little yes, a little no and if you want, you can shift forward towardsthe ball joint of your big toe, ball joint of your pinky toeand even wiggle the toes for a little massage here.

Keep breathing.

Hold on to your center.

And then slowly release one hand at a time.

Good, tuck the chin, bend theknees and rise up to Mountain nice and slow, enjoy this move.

Stack the head over theheart, the heart over the spine.

And when you're ready, let's bring the handsto the waistline here.

Think about drawing your shoulder blades together.

Really elbows reaching back in towards one another.

And then here's the thing, my friends, keep your gaze, your eyes straight out, your focus straight out.

You don't need to look down here.

Trust me.

Trust yourself.

Trust that the ground is thereto catch you and you're gonna walk your feet as wide as your mat here, a little bit wider than hip width apart.

And if you did look down, that's all good.

That's why we'repracticing here, just noticing.

So just bringing a little bit of magic.

We've been working so beautifully on all of this awareness and then it's funny because in, you know, our yoga guide, ouryoga buddy will invite us to do something and we have to look down.

So I'm just lovingly invitingyou to think about that.

You know the ground is there, so, alright, more on that later.

Here we go.

We're gonna bend the knees, soft bend in the knees.

And we're gonna slowly bump the hips to the left, then take them all the way back.

Bump the hips to the right and then take them all the way forward.

And then you're just gonna keep moving here, soft bend in the knees.

Big circles one way.

And most of us at first are gonna feel a little foolish, a little silly.

Some are like, “Ooh, yes.

“So glad this is in the practice today.

Mmm, get it.

” So wherever you're findingyourself today here with these hip circles, it's okay.

It's great.

But I'm gonna ask you to lean in a little bit.

Bring your breath into the picture.

Maybe even close your eyes orsoften your gaze so you can really start to notice the sensation, if any, in the hip socket, in that ball and socket.

Moving with your breath.

If you're practicing today with someone, maybe you give them a little, “Hey, ” or something.

Just have fun.

It's okay to have fun.

And then bump the hips the other way.

But I'd really, really, all fun aside, like to invite you to payattention to the sensations in that ball and socket joint.

So I find it is helpful to kind of soften the gaze or close your eyes to do that.

Get in there if I can do this on YouTube you can do this at home.

(laughs) A little slow motion hula hoop.

Alright, then reverse the circle once again.

And now reverse it again.

Oh yeah.

And then stand up nice and tall.

Lift up from the pelvic floor.

Nice power pose here.

Same thing, my darling friends.

As Mr.

Shakespeare once wrote, “See feelingly.

” So put your eyeballs in the soles of your feet and walk your feet together.

Try to keep your gaze out, your focus out.

Bring the feet together without looking down.

Just an experiment.

Then when you're ready, inhale, reach the fingertips up high.

Big stretch, big breath.

And exhale to float it all the way down, Forward Fold.

Inhale to lift and lengthen.

Halfway, nice flat back position.

Exhale to soften and fold in.

Great, reach for the sky.

Big inhale, big stretch.

Spread the fingertips.

Then back down you go.

Bend the knees, Forward Fold.

Big inhale lifts you up halfway, your version.

Lots of space between theears and the shoulders here.

Good, and exhale, soften and fold in.

Again, inhale, reach up towards the sky.

Big breath, big stretch.

Lift your heart.

Exhale, bend and fold all the way down.

Inhale, halfway lift.

Long neck.

Exhale, soften and fold inward.

Great, bend the knees.

Plant the palms.

Step the right foot back.

Bend the right knee.

Inhale, sweep the arms all way up.

Check it out, today, insteadof leaning into the Crescent, press into that front foot.

You're gonna stack the spine here.

Right toes can stay curled or you can uncurl for a little more stability.

You decide.

Squeeze the inner thighs to the midline.

Pull the thumbs back, inhale in.

Exhale, palms come together, you're gonna bring the outeredge of the right elbow to the outer edge of the left knee here.

Alright, then we're gonna the continue the journey, pulling the left hip crease back.


Lifting up from the pelvic floor.

And we're working to bring thethumbs in line with the sternum.

Just give you a little intention.

Front knee over front ankle.

Nice, long, beautiful neck.

So channel those halfway lifts, that flat back here.

Now breathe into your belly.

Return to that balloon breath.

Excellent, one more breath here.

If you want to curl the back toes under, lift the back knee, that is available.

Otherwise, keep that back knee lowered.

Good, here we go.

Nice and slow and steady from center come all the way back.

Frame your left foot with your hands.

We're gonna lift the back knee up.

We're gonna step all the way back and up into Downward Facing Dog.

Good, nice cleansing breath here in through the nose.

And exhale out through the mouth.

Once more, inhale in through the nose.

Exhale out through the mouth.

Nice, bend the knees.

Inhale to carve a linewith the nose, look forward.

Exhale to make yourway to the top, your version.

Good, here we go with the breath in.

Lift up halfway, nice flat back position.

And exhale to soften and fold inward.

Nice, fingertips come to the earth.

Here we go.

Step the left foot back.

Left foot back.

Lower the left knee.

And here we go.

We're gonna lift up, reaching fingertips forward, up and back.

Come all the way up out of that front hip to start.

Pull the right hip crease back.

Stack head over heart, heart over pelvis.

Now find your strong connectionthrough that back foot.

Make a choice.

Inhale to lift up through the heart.

Exhale, palms kiss together.

We're gonna think up and over, bringing the left elbow up and over towards the outer edge of that right thigh.

Front knee stays over the front ankle and we find our twist here.

Breathing deep into the belly.

Working to get those thumbs toward heart center.

Nice, long, beautiful neck here.

Think about lifting up from the pelvic floor.

Tuck the chin just slightly.

You're doing great.

Breathe deep.

Stay here, or if you lift theback knee on the right leg maybe you try it here on the left leg.

Nice work.

Inhale in.

Use your exhale to guide it back.

Frame the right foot with your hands.

And here we go, stepping itback to Downward Facing Dog, awesome.

Claw through the fingertips.

Let's do a Lion's Breath.

Big inhale in through the nose.

Exhale, tongue out.

Great, anchor through the left heel.

Listen carefully, inhale, lift the right leg up high.

This time, again, bend the right knee, stack the right hip over the left.



Exhale, carve a line with theright knee all the way up and over to kiss the right elbow.

Shift forward.

Upper body's in Plank.

Good, then kick it back up, Three-Legged Dog.

Down Dog Splits.


Lower the right foot down.

Switch, second side.

Inhale, Three-Legged Dog.

Bend your left knee.

As you're ready, keep breathing, stack the hips.

Great, inhale in.

Exhale, carve a line.

Think up and over with the left knee all the way up, up, up, over an imaginaryhurdle to kiss the left elbow.

Gaze straight down.

Good, then kick it up, Three-Legged Dog.

And slowly lower, Downward Facing Dog.


Bend the knees.

Inhale to look forward.

Exhale to make your way to the top.

Inhale, halfway lift, your version.

Find length in the neck.

And exhale, soften and fold.

Root to rise here.

Spread the fingertips.

Here we go.

Big inhale, reach up towards the sky.

Big beach ball up and overhead.

On the exhale, drop to shoulders down, keep the fingertips spreading.

Fingertips reaching high up towards the sky.

Ground through the feet.

Big inhale.

Big beach ball going overhead.

Think up and over as you exhale.

Take that beach ball over towards the left.

Bump your hips to the right.

Tuck the chin just slightly.

Big side body stretch here.

Inhale to spread the fingertips, reach.

Exhale to come back to center.

Inhale, send the fingertips up high.

And exhale over to the right.

Bump the hips to the left.

Keep those low ribs hugging in.

Hold on to your center.


Exhale, back to Volcano.

Stand up tall.

Inhale, look up.

Exhale, palms come togetherand let's slice it right down through, Forward Fold.

Bend your knees generously here.

Little love for the low back.

And then on your next inhale, lift it up halfway, long neck.

Good, exhale, soften and fold.

Beautiful, beautiful.

We're gonna plant the palms, step one foot back.

Step the other foot back, Plank Pose.

Inhale to look forward, shift forward.

Exhale, squeeze those elbowsinto the side body and slowly lower all the way down to yourbelly or to your blue heeler.

Press in the tops of the feet.

Inhale, Cobra.

Be gentle.

And exhale to soften and fold in.

From here you'regonna press up to all fours or Downward Facing Dog, your choice.

We're headed towards One-Legged Pigeon.

Whether you're on all fours or in the Down Dog, let's inhale, lift the right leg up.

Nice and easy, start to softenout all the hard edges here.

We're gonna bring the rightknee all the way up and in.

We'll walk thatright ankle towards the front left corner of the mat.

Maybe, or we'll keep the rightheel close in towards center.

You're here, or you're here oryou're somewhere in-between.

Keep the feet nice and energized.

Press into the top of the back foot and when you're ready, find length.

Lift up through the chest.

Lengthen through the crown.

And then slow and steady we'll fold inward.

So you can create a littlepillow with the forearms for the forehead.

You can reach the fingertips forward, rest your head on the earth.

Maybe sometimes creating a little like bubble gum, bubble gum in a dish, mudra vibes.

Some people are like, “Yes!” Most people are like, “What is she talking about?” But just create a little pillow with the fist for your forehead here, your third eye.

So we want to get to a placehere today where we can really be here with nice, full conscious breath.

So you should not be in pain, but we do want to be in a place where we can observe sensation.

And you can make a little adjustments, never feel like you're stuck, right? It's something we're going tobe talking about in an upcoming practice, you know.

Does it make me happy?Does it feel good? And if not, what can I change? Spoiler alert.

Okay, take a deep breath in wherever you are.

And use your exhale to soften into the posture, to relax your shoulders, relax your jaw.

Relax your jaw.

Close your eyes, my sweet friend.

And just observe, listen to the sound of your breath.

Move nice and slow here.

Inhale in.

Exhale, soft, easy movement.

You're gonna rock the hips gently left to right.

Barely moving.

Tiny, tiny, tiny movement.

Keep breathing, keep listening.

This practice is designed to support you.

Stay with it.

And soft and easy, almost as ifyou were moving through water, just hang with me, you're gonnaslowly start to rise back up.

Don't rush, don't rush, don't rush.

Keep your feet kind of bright, energized.

And here you go, you'regonna come on to the right hip.

We're gonna guide the left knee all the way up.

Left leg all the way up, up, up, up, up, up over there and we're gonna come into Gomukhasan Legs or Cow Legs.

So we've been here before together.

So if this is about as far asthat leg goes, then go here.

Otherwise we're gonna continue, keep the feet active.

We're gonna work to stack the knees and we're gonna walk the feet out just a bit.

Just do your best.

Alright? This is a great moment to maybe recruit your blanket or your towel.

Sit up a little bit, lift the hips.

Hands can come to the soles of the feet or the ankles or you can use fingertips on the ground.

Not gonna be here long.

So breathe deep.

Use that directional breath.

Find stillness.

Lift up through the chest.

If you have really, you already have open hips, you know, maybe just anatomically or you've been practicing for a while, go ahead and take it forward.

But keep that left hip heavy.

And if you're new and you want to practice without, you absolutely can.

Just keep the chest open.

Shoulder blades drawing together as long as possibleas you lean forward.


So the hips don't lie.

Just keep noticing how you feel.

If you start to feel a little tender hearted, I got your back.

Stirring it up.

Yoga, it's powerful mind-body work.

Okay, one more breath, inhale.

Use your exhale to find thatconnection, that contraction.

This is gonna stabilize this transition.

So here we go.

Navel draws in and up.

We're just gonna go right back the way we came, all the way back through.

Through the Pigeon.

And then to all fours or Downward Facing Dog, your choice.

Make a choice.

In Tabletop or Down Dog, take a deep breath in.

Empty it out through the mouth.

Good, here we go, second side.

Soft and easy, bend the left knee.

Slide it all the way up.

Left ankle towards the frontright corner of the mat or keep it hugged in.

Strong back leg.

Notice what it feels like on this side.

Inhale to lift your heart.

And exhale to fold inward, your version.

Take your time.

Pay attention, pay attention.

As you're ready, close your eyes.

Snuggle up to whatever.



Whatever feedback this shape is giving you.

It's okay to make adjustments here.

Stay curious.

No judgment.

Whatever you find, greet it with a nice, deep, loving, inhale in.

And a long, loving exhale out.

Notice where you might be clenching or holding.

See if you can softenand as you're ready, perhaps welcoming that gentle rock ever so slight of the hips back and forth left to right.

Subtle body movement.

Inhale deeply.

And exhale to empty it out.

Catch a wave with this breath.

Here we go, big inhale.

And empty it out.

Nice and slow, as if you are moving through water, use your hands to press back up.

Stay focused inward.

We're gonna bring the left hip to the ground, keep the feet active.

Swing right leg around.

Maybe we just come right foot to the earth.

We've been here before orwe'll work to come to Cow Legs, Gomukhsan Legs, bringing the knees together.

The ankles, the feet come out.

We keep nice active feet.

Sit up nice and tall.

Again, hips don't lie, youdon't have to do much here.

Don't feel like you have to come forward.

If that's available to you, that's great.

But if not, just be here with it.

Be here with it.

Close your eyes.

You're doing great.

Active feet.


Take one more deep breath in.

And nice cleansing exhale, begin to unravel.

Again, we're just gonna reverse.

Going back the way we came.

Coming through that Pigeon.

Your version.

And then back to Downward Facing Dog or Tabletop Position just for one breath.

Here we go.

Inhale in through the nose.

Exhale out through the mouth.


Slow descend on the knees down if they're up, swing the legs to one sideeveryone and we're going to come through to a nice cross-legged seat.

If you have a little extra time today, you want to come to layflat on your back, please do.

Take a second.

Palms come together at the heart.

Anjuli Mudra, just notice how you feel.

Close your eyes.

Just but a moment more here to reside in the role of the observer.

Way to stir it up today.

Way to be brave.

Way to keep showing up.

I love you guys.

Take a deep breath in.

Exhale, bow all the way down.

Nice stretch in the low back.

Bow all the way to the earth.

And we whisper Namaste.

(upbeat gentle music).

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