– What’s up, everyone and welcome to TRUE, Your 30 Day Yoga Journey. I am your guide Adriene and today, day one, babies, we’re gonna focus on motive. So hop into something comfy
and let’s get started. (relaxed ensemble music) All right, my friends, let’s begin in a nice comfortable seat. Come on down to the ground and slowly as you’re ready
draw the hands together, you guessed it, at the heart. Now take a minute to close your eyes here, which could feel a little funky
if this is your first time. But close your eyes, sit up nice and tall and begin to notice your breath. We’ll be easing into our journey today so you can relax your shoulders. You can give the thinking mind a break and perhaps you accept the invitation here to simply feel your way through this ride. Inhale in and exhale to bow the head to the heart. Now pause here and gently
begin to deepen your breath and if you like you can
set a little intention or consider your motive. What brought you here? What’s motivating you to participate in TRUE? And at the very least, you’re getting a nice stretch
in the back of your neck. Then once you feel like you’ve explored that question, what’s your motive, or once you’ve set a little
intention for yourself, take the deepest breath
you’ve taken all day, maybe all year, and as you exhale, release
the hands to your knees, tuck the chin into the chest
and then slowly lift it up. Here we go, big inhale, squeeze the shoulders up to the ears. Pause here, squeeze and
lift, squeeze and lift and then exhale, relax the shoulders down. Super simple, let’s go again. Inhale, squeeze and lift,
sit up nice and tall. Squeeze, squeeze, squeeze and then exhale, shoulders drawn down. One last time, squeeze
and lift, get in there and then exhale to release, awesome. We’re gonna send the fingertips forward. Spread the fingertips, you can
even wiggle the fingertips. A little spirit fingers
here never hurt anyone and then you’re gonna
plug the shoulders in. Move nice and slow as
we take the right arm over the left and then
we’re gonna use the left hand to just guide the right
arm into a stretch here. So the tendency is for the
right shoulder to come up. See if you can draw the
right shoulder down. This is a shape many of us
have encountered before in our lives maybe in a gym class or
a simple stretch post-workout. But what makes this
different is how you move, again your motive, the
feeling behind every movement. For me that’s what makes yoga unique and it’s all about being true
to how you feel in the moment. It’s kind of like picking out an outfit. You want to be true to how
you’re feeling that day, not just put on the red dress, am I right? Slowly release, send the fingertips out. You can wiggle the fingers. Sit up nice and tall and then
left hand’s gonna cross over this time and you’re just
gonna come into a nice stretch, again considering how you move and how you
exist in this movement. We’re just like dropping right in. And at the very least, again
if it’s not quite clicking, it’s okay to just enjoy the
stretch, this time for yourself, off your phone, away from your work tasks. Drop the left shoulder down, just actively engage the left shoulder, drop it down, take one more breath and then slowly release everything. Hands are gonna come now to the side. So fingertips are gonna reach
out and then come to the sides here and then we’ll walk the
fingertips back just a bit. Loop the shoulders, lift the chest. Big inhale as you lift the
chin up towards the sky. Pause here, breathe, just opening
up through the front body. Close your eyes for a cycle of breath, just notice how you feel and then draw the navel in, release. Right arm goes over the left
again, give yourself a big hug. So if not for love, if that’s not part of
your motive, then why? At least that’s what I’m inviting us to think about on this journey. So give yourself a big hug and
if you can, close your eyes and see if you can just
really feel this embrace. Start to deepen your breath and again, at the very least you’re getting a nice stretch in the upper back body. Then slowly release, fingertips come to your side and then walk ’em back. Maybe the pinkies come a
little bit closer this time as you open up through the
chest in the arm to chest. Inhale, lift. Legs are heavy here,
heart lifts, chin lifts. If the knees are coming up like this, dude, you are not alone. It took me forever to find this space. So accept where you are
today, be kind and then one more breath here, everybody
this big power pose as we’re opening the heart, opening the
mind up for this experience. Then slowly release, draw the navel in and this time left over over the right as to give yourself a big old hug. Maybe you really inch
the fingertips in there. Heyo, and then close your eyes if you can and just try to feel this out. Feel this embrace and when we
take the time to really feel this embrace, we’re sending
a certain signal to the brain and of course it’s different
for everyone, that signal. Inhale and exhale to release, awesome. Hands are gonna go forward
once again and this time we’re gonna continue
the journey forward as we come all the way
onto hands and knees. So moving forward nice and slow. So no segmented movement
here, especially for those who have practiced
yoga before or a lot, see if you can move with a certain ease, with intention, with your motive. Let your movement reflect
that, the why, why you’re here. So often we’ll set an intention and then it doesn’t really show up in the movement. So that’s what we’re looking at today. Spread the fingertips,
walk the knees underneath the hip points, wrists right
underneath the shoulders. Then press away from your
yoga mat and check it out. We’re gonna play with this
a lot during this series. So see if you can drop your belly down, just kind of drop it and
let it all hang loose and then see what you can find when I invite us all
to take the front body and draw it up to meet the
back body, what happens? Navel draws up, lower ribs hug in, we broaden through the upper back body, we press away from the yoga mat. Stay here or curl the toes under. Inhale in and exhale, lift
the knees and let them hover. So this is a series for beautiful people and pets all around the world. So explore things that feel good for you and omit the things that
don’t vibe with your body. Take one more breath here, you might start to shake and tremble, feel the heat and then slowly lower the knees. We’re gonna bring the
two big toes together. Knees go as wide as the yoga
mat and then listen carefully, we’re gonna inhale, drop
the belly to look forward. A little cow pose variation,
claw through the fingertips and then exhale, cat pose
variation, round through the spine and then send it all the way
back, forehead to the earth. Beautiful, claw through
the fingertips, inhale, draw a line with your
nose forward up and back, drop the belly and then
exhale around through. Chin to chest and then all the way back and now notice the tendency
to kind of rush through this. Totally. But we’re going a little
deeper here this series. So see if you can really slow it down and move with intention. Easing into your practice,
easing into the year with a mindfulness. Inhaling to come forward and exhaling to round
and send the hips back. Now, close your eyes or soften
your gaze and start to catch the sound of your
breath here as you move. Find a little rhythm. Find what feels good. Great, do one more. And the next time your hips
go back, lift the palms. Really press into the
fingertips and if you want, you can sway gently side to side. Start to amp up your breath. Now know that your intention, your motive for the day lives inside. You can give the thinking
mind a break and as we begin to move the body, just pay
attention to the feeling. Plant the palms, lift the hips up, walk the knees back
underneath the hip points and here we go with really
conscious placement of the hands. Upper arm bones rotate out. We’re gonna curl the toes
under and here we go, the celebratory first
downward dog of our journey. I’m such a nerd. We’re gonna peel the
tailbone up towards the sky. So for everyone wherever you
are in your yoga journey, think of peeling up to downward dog here. Often people think the heels
have to touch the yoga mat but they don’t, you can quote me on that. Bend the knees, lift the hip points, the hip creases up high. So often we’re really focused
on getting those heels down but oh my gosh, we’re
bypassing all this yummy stuff, all this stuff that is true
for our body that we’re just ignoring because we’re
trying to get to the shape. So it’s no problem if you
want those heels down. But I’m here as your friend to invite you to look for more. To really align with whatever sensation is going on in your body today. Hopefully you’ve amped up the breath a bit to support you in this pose. When you’re ready, inhale,
lift the right leg up high. No higher than the hip
here, just nice and level. Turn all of your right toes down. Then take a deep breath
in and then as you exhale, shift forward, upper body’s
in plank for just a hot second and then we’ll step the
right foot all the way up. Pivot on the back foot, take your time here, there’s no rush. It’s not a race, it’s not a competition. Find your footing and then slowly rise up, hands together at the heart. ♪ And feel that flush of energy ♪ ♪ Money can’t buy that ♪ ♪ And that’s good because
this series is free ♪ Okay, so we have warrior one legs. What is warrior one? But we’re gonna bring the palms together. Press into the knife
edge of that back foot, engage your left inner thigh. Then same thing guys,
instead of forcing the hips to square towards the
front, and this is not just for beginners, this
is really for everyone. We’re starting this way on purpose. Lengthen the tailbone down
and just allow your hips to open towards the front
left corner of your mat and then notice if
you’re like me even here trying to press and form to the front. Just give yourself a little time and space to feel out what needs to happen. Eventually front knee might
come over that front ankle. You want to feel a nice power,
a connect through the legs. Once you feel, and you can look down. Often I’ve been inviting
people in my recent practices to kind of see
feelingly and not look down. You can look down today,
getting that nice foundation and then once you feel like you
have it from the waist down, let’s draw the navel in and up. That connection, that
action of hugging front body to meet the back body
and then check it out. You’re just gonna from your center, dudes, from here you’re gonna
slowly turn to warrior two. Hands stay at the heart. And then notice what fired
up here, right glute, okay. Maybe I needed to adjust my stance a bit. Also notice that the
movement initiated from here, from the center. Breath deep, be patient and then stay here or as you’re ready, send the fingertips out. Pull the pinkies back and then send your gaze, your focus, your drishti out past
your right fingertips. Sink down a little lower, stay connected to your center, your core. Beautiful, then keep the
lower body where it is. Keep this connection to center. Send the right fingertips
forward and then we’re gonna draw a big line all
the way up to the sky. Pause, take a deep breath
in and then on an exhale, maybe you take it back. Big stretch here, pull
the right thumb back. Inhale, lift your heart and then exhale from your center, same thing, navel draws in. You’re gonna cartwheel all the way back. Don’t jerk yourself around here, we jerk ourselves around
plenty off the yoga mat. So move with intention here as you pivot all the way back to a nice low lunge. Inhale to look forward. Exhale to plant the palms
and step it to plank. Now lower the knees here for half plank if you like or press up again, that action of hugging front
body to meet back body. Reach the heels back, deep
breath in, you’ve got this and then exhale, downward dog. Pedal it out again, take stock. What’s going on in my body today? Forget the heels, what
about the rest of your body? Claw through the fingertips. Listen to the sound of your breath and then we’ll inhale,
lift the left leg up high when you’re ready
just about to hip level. Then if you’re like girl, my
leg doesn’t make it that high, that’s okay, then we’ll play
wherever you’re at today. Turn the left toes down. Take a deep breath in and then exhale, slowly shift forward,
upper body’s in plank, light up through your
core and then step it up. Pivot on the back foot. Bend the front knee, take your time and then when you’re ready, we’ll slowly come up, hands at the heart. Strong legs. So this constant dance of opposing forces, we talk about it all the
time here on the channel, the polarities and the invitation here
in truth is to really work our way back (chuckles)
to that equilibrium, to that balance that
already exists inside. Then the catch-22 is it
changes every day, so starting from the ground up every time. Front knee over front ankle and then don’t worry about the picture. Focus on the sensation, just the intention of
front knee over front ankle and then pull the left hip crease back, fire up through the outer
edge of your right foot. Engage the right inner thigh. Inhale, lift your sternum to your thumbs. Exhale, relax the shoulders down. Notice where you feel the sensation. Front of the right hip crease, core, back body, legs. Then activate, draw your navel
in and up and here we go. From there we’re gonna slowly turn from here to the right. Then maybe the legs
adjust here, maybe not. Create length through
the spine, deep breath. Press into the knife edge of
that back foot, now stay here or when you’re ready send the
fingertips out left to right. Pull the pinkies back, let energy radiate way
beyond the fingertips, guys. We are so much more than our bodies. I’m just going right there on
day one. I’m sorry, everyone. Just kidding, not sorry. Navel draws in and up
again, breathing deep. So the point is just that
we remind each other, and this is for me too
that it doesn’t stop here. And that’s what’s so fun about
the 30 days is we can take this time to play and use our
imagination and creativity. All right. Lengthen tailbone down, reach left fingertips forward up and back. Don’t give up, big
stretch up towards the sky and then exhale to
continue all the way back. Big stretch today, inhale. Exhale from your center,
navel draws in and slowly with control, guys, we’ll
pick up the tempo later, nice and slow with control we come all the way back to our nice low lunge. Pivot on the back foot, inhale, open the chest, big
stretch here for the legs. Smile and then exhale, plant the palms. Step the left toes back. Plank pose. Lower the knees at any time for half plank and both variations really draw the front body up to meet the back body. Now inhale in, out with the old, in with the new and exhale,
lion’s breath, tongue out. Two more, you got this, inhale. Exhale, lion’s breath, tongue out. Last one, you got it,
inhale, look forward. Exhale, lion’s breath. Slowly lower the knees. Shift your legs to one side and come back to your seat. So whatever leg that is
crossing in front here, take that leg and bring it in. So switch the cross of your legs. Notice how it feels funky and weird. So there are gonna be
moments along this journey that feel funky and weird and
just want to thank you with all my heart and soul for
saying yes to the exploration and you’re my hero. Take a moment to sit up
nice and tall and start to control your breath from
those crazy lion’s breaths. Allow the hands to rest gently
on the thighs or the knees. Just take a minute again
to notice how you feel. Trust that it’s all there, it’s all inside and what this journey
is going to do or invite you to do is to uncover
what’s already there. An unveiling. We’ll gently bring the
hands together at the heart. Sit up nice and tall,
fully embodying the shape. Sweet. Gently bat your eyelashes
open, day one in the books. So honoring the teacher within. Our true motive, our
reason for being here, which by the way you don’t have to know. Honoring that inner
wisdom, we’re gonna bring the thumbs up to the third
eye today or the brow bone. This place of intuition. From here we’ll take one
last breath in together. Then exhale to bow. Namaste. (relaxed ensemble music)
TRUE – DAY 1 – MOTIVE
Take a deep breath in.
We are doing this.
We begin by setting the tone with a gentle and foundational practice. It’s 24 minutes of solid set up for you to dip your toes in and lean into learning.
This series will offer strength and stability like no other if you remember you are here to learn and love yourself.
More.
Not to work out.
But, expect to see transformation in your body! Oh yes, you will!
Welcome my friend, it’s Day 1.
Today’s theme is MOTIVE.
~ Share with us your motive down below! What is your reason for committing to TRUE?
#YWATRUE
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♥️ TRUE – DOWNLOADABLE COLLECTION ♥️
https://ywa.co/TRUE
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
