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  • - 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,