Home – Day 27 – Integrate | 30 Days of Yoga With Adriene


– Hello, everyone. Welcome to Home,
your 30-day yoga journey. It’s Day 27. Integrate. Let’s get started. (upbeat gentle music) Okie doke, my friends, let’s begin in either a nice, comfortable seat of your choice or Extended Child’s Pose. Come on down to the ground. Benji, you pick your number one
position to start in as well. And together we will begin. I love daily yoga practice
because it’s just such a wonderful little ritual to begin again. So as you get settled in here, allow yourself to let go of the day thus far and politely put whatever you
have to do after this practice politely put it on hold. Place it on the shelf. Then use this time. Really take it to integrate a
little more awareness into your life. That’s it, right? You don’t have to do anything. You don’t have to
make anything happen. Just a willingness to
integrate more awareness. And then, of course
there’s a ripple effect. But for now, just a
willingness to begin again and integrate more awareness. As you’re ready, gently
begin to deepen the breath. Maybe you have
already started this process. And then if you’re seated, you might find a
gentle sway back and forth. And if you’re an
Extended Child’s Pose, you might begin to
rock the forehead gently side to side on the mat. Today’s session
invites you to consider what it means to move well. Showing up on the
mat regularly offering, of course, us this insanely
wonderful opportunity to learn about our bodies,
integrate the breath and essentially move better. To become a good mover. To move well. Bring the head back
to center stillness. Find stillness wherever you
are, take a deep breath in. And use your exhale
to slowly open the eyes. We’re gonna come up to
a nice Tabletop Position. Then when you’re ready,
claw through the fingertips, curl the toes under, inhale in. Exhale, lift the knees
and let them hover. Breathing deep, finding a
little calm here as you draw the navel up towards the spine. Low back is long,
so not dipping down. Long, long, long.
Low belly’s drawing up and in. Gonna be here a little
longer today, you got it. For ten, what? Nine, breathe deep. Eight, seven, six, five, four, three, two, one.
Lower the knees down. Press into the tops of the feet.
Inhale, drop the belly. Exhale, round through the spine. Inhale, drop the belly. And exhale, round
through the spine. Now take a couple rounds just on
your own and think of the body as one complete moving part
versus a bunch of units here. See if that changes the
quality of your movement here. Does for me.
It kind of slows me down. Excellent, then walk your
hands all the way forward. Walk your knees back. Inhale in, peek
at me if you need to. You’re just
going to slowly ease, ease, ease the hips down. Cobra. Inhale in here again. Exhale, lower all
the way to the belly. Heart to earth. Alright, we’re gonna
bend the left knee. Send your left fingertips
behind to grab the left ankle. Inhale in here. Exhale, draw your left heel in. Release. Reach the right hand
to grab the right ankle. Inhale in. Exhale, squeeze the
right heel towards your bum. Release, palms come
underneath the shoulders, inhale in, exhale,
press back up to all fours. Tabletop Position. Good, curl the
toes under once again. Here we go,
Hovering Table, deep breath. Exhale, lift the knees,
let them hover. So imagine
placing a little teacup on the back of the neck here.
So the neck is nice and long. We’re pressing
into the knuckles. Upper arm bones rotating out. We feel that low belly
drawing up and in for ten, nine, eight, breathe deep. Seven, six, five, four, three, two and on the one, lower the knees. Awesome, walk the knees back. Walk the hands forward. Come on to the tops of
the feet and nice and easy, ease your way back down. Hips to the earth,
belly to the earth. We come to Cobra. Inhale. Soft and easy. Exhale, forehead to the mat. Great. From here,
we’re gonna walk the fingertips off
the mat just a bit. And think about
not just the shape but the sensation
that you create as you move in
and out of the shapes. So we’re gonna move through
a little King Cobra here, press into the tops of the feet. Inhale in, press into
the fingertips, rise up. Remember how you
move matters here. And then exhale, soften forehead
toward the earth. Inhale, we rise. Just play. And exhale, soften. And one more.
These can be really small, guys. Inhale, rise up. And soften. Draw the hands
underneath the shoulders, curl the toes under. Your choice, inhale in,
exhale, press up to all fours or now maybe Plank Pose. Good. When you’re ready, send
the hips up high and back, Downward Facing Dog. Take a couple breaths
here to move your body. Bump the hips left to right. Press into the palms evenly. Shake the head loose. Then from center,
navel draws in and up, anchor your left heel down and this is the cue to
lift the right leg up high. Again, one moving part.
Bend your right knee. Stack your right
hip over the left. Big breath in. Exhale, right knee to
right elbow, shift forward. Inhale, kick it up,
Three-Legged Dog. Level in the hips. Exhale, right
knee to left elbow. Shift forward. Inhale, kick it up. Exhale, right through center,
squeeze and lift. Right knee all the
way up to the heart space. And then Downward Facing Dog. Right away, inhale,
left leg lifts up high. You got this. Exhale, bend the left knee, stack the left hip
over the right. Beautiful.
Inhale in. Exhale, connect. Integrate center here as you
bring left knee all the way up and over to kiss the left elbow. Upper body’s in Plank. Good, inhale, kick it up,
Three-Legged Dog. Hips are level. Exhale, cross it over. Left elbow kisses right knee. Good, inhale, claw
through the fingertips, kick it back up. Exhale’s right through center.
Squeeze and lift. Good, inhale, kick it up. Exhale, Downward Facing Dog. Stay here or
slowly lower to the knees. Take a rest, Child’s Pose.
We’ll be here for three breaths. In and out,
in and out, in and out. So you choose the
resting posture here, either Downward Dog
or Child’s Pose. And then if
you’re an Child’s Pose, make your way to
Downward Facing Dog. And then together
we’ll bend the knees, inhale to look forward and exhale to step or hop
your way to the top. Take a second here
to let everything go. Let go of any stress, tension. When you’re ready,
bend the knees, tuck the chin and
slowly roll it up. Tadasana, Mountain Pose. So many wonderful things to
practice integrating here. Go for it. Let’s see what you come up with. Nice. Inhale, reach for the sky. Exhale, drop the shoulders down. Pressing into all four corners
of the feet we’re gonna grab the left wrist with the right hand,
take it up over, side body stretch. Inhale back to center. Exhale to the left. Inhale back to center. Exhale, take it
all the way down, Forward Fold. Inhale, lift it up halfway. Exhale, bend the knees. Plant the palms, step it back. Plank Pose or Half Plank. Inhale in here. Exhale, squeeze the
elbows into the side body, lower down with control. All the way to the belly. Inhale, rise up. Cobra, your version. Exhale, make your way to
Downward Dog from the midline. Move from middle. Good, hang on to your center. As you inhale,
lift the right leg up high. Exhale, squeeze that right knee
all the way up and in and then step it up to a nice, low lunge. Here we go, high lunge. Inhale, reaching for the sky. Front knee stays bent. You can bend that back knee to
get your center underneath you. Squeeze the inner thighs
to the midline for stability. Again, just a little reminder, we can always lower
that back to the ground. We’ve been here before. The ground is there for us. Here we go.
Inhale to straighten both legs. Exhale, bend that front knee,
twist to the right. Inhale all the way back up,
straighten both legs. Exhale, open up, Warrior II. Good, inhale,
straighten both legs. Reach the right fingertips back. Exhale, cartwheel
all the way back down. We’re gonna pivot, plant the
left palm and reach the right fingertips all the
way up towards the sky for your big twist. Inhale in here. Exhale, right fingertips down. Here we go.
Step the right foot back. Belly to Cobra or
Chaturanga to Upward Facing Dog. Moving with your breath. Mirroring the
breath to the movement, the movement to the breath. I’ll meet you in
Downward Facing Dog. Inhale in here. And exhale to empty it out. Good, inhale lift
the left leg up high. Claw through the fingertips. Exhale, shift it forward,
squeeze and lift. Step it up. Beautiful. Here we go,
high lunge, inhale, reach. Find your center here. Front knee bend
here just to start. Beautiful. Notice how things have evolved. Keep integrating. Inhale, lifting up
from the pelvic floor, we straighten both legs.
Reach for the sky. Back heel’s lifted. Exhale, bend the front knee. Open twist to the left. Inhale, reach it back up,
straighten both legs. Lift the back heel and then
exhale dial it to your right. Open it out, Warrior II. Strong footing. Strong legs. Now inhale, reach it
forward, straighten both legs. Reach it all
the way up and back. Big stretch, big breath. Then exhale,
bend that front knee. Cartwheel it all way down.
Take up space. Right hand
comes to the earth and when you’re ready,
big twist. Left fingertips all
the way up to the sky. Nice. Slowly bring it back
down to frame the left foot. When you’re ready,
plant the palms, step it back and
move through a vinyasa. So move with intention that
can be straight to Downward Dog. Could be through a
little Child’s Pose. When you’re back in
Downward Facing Dog, take a deep breath in. And a Lion’s Breath, tongue out. Let go of some heat. Good, bend the knees. Inhale to look forward. Exhale to step
or hop to the top. Inhale, lift up. Nice flat back position,
your version. Try to find something
new each time. Then exhale to soften and fold. Great, root to rise here,
inhale, reach for the sky. Big breath, big stretch. And then exhale,
hands come together and right back
down to the heart. Pause. Capture a bit of
your own magic here, breathe. Notice. Awesome, soft bend in the knees. Inhale, reach for the sky. This time exhale,
we’re gonna slowly, slowly, slowly grab the
right wrist with the left hand. Soft bend in the knees. You’re gonna bend your right
knee and you’re going to trace your right toes
all the way behind you, a small semicircle towards
the left edge of your mat. Then stay grounded
through your right toes. You can even ground to the right
heel as we find this side body stretch here on the right side. Big breath in.
Peek at me if you need to. Long breath out. Good, inhale to come
all the way back to center. Fingertips reaching all the
way up and we’ll switch it, take it to the other side. Right hand grabs the left wrist. We lift the left heel,
soft bend in the knees, and then drawing a
semicircle behind you, tracing your
left toes in the sand. You can keep your right heel
lifted here or ground through, sorry, you can keep
your left heel lifted here, or you can ground
through your left foot. Inhale in. Exhale, relax your shoulders. Inhale to come back to center. And exhale to release the bind. Awesome. One more big breath
in as you reach for the sky. Maybe you come up
onto the toes here. What? And then exhale,
cascade it all the way down, Forward Fold.
Let it go. Let it go. Cool, inhale, halfway lift here. Find length in the neck, tug the
shoulders away from the ears. Good, exhale, soften and bow. This time bend the knees, plant the palms step or
maybe you hop it back today. Hopping it back to Plank. Lowering belly to Cobra
or Chaturanga to Up Dog. Building strength mindfully. Make your way to
Downward Facing Dog. You’re doing great. Inhale, lift the
right leg up high. Exhale, shift forward. Step it all the way up. Listen carefully. We’re
gonna pivot on the back foot. You’re gonna take your
right hand to your right heel and we’re gonna take the left
fingertips and cross ’em all the way across the body coming
into Triangle from the ground up today, from the ground up. Just check it out.
Back toes are turned in. We spiral the
heart up towards the sky. You might take your left hand
to your right rib cage and just imagine smearing a little bit of
honey across the ribs here all the way opening up to the sky. Inhale in. Exhale, send your gaze down. Bring your left fingertips down. We’re gonna move
into a Pyramid posture by stepping the back foot up. Great, inhale in,
stick with your breath. Remember, the
breath always comes first. And then inhale
in again, exhale, use that contraction
navel to spine to maybe lift the left leg up,
standing splits again today. Just a test.
Just checking in. Not gonna be here long. Just checking in. You got it. Inhale in deeply. Exhale to let it all go. You’re gonna kick
the left foot back, come to a nice
low lunge, regroup. Good, here we go.
Inhale to open the chest. Maybe the palms come up today,
Anjuli Mudra, look forward. And exhale to plant. Go straight to Downward Dog here
or move through a little flow. You got it. In Downward Dog, here we go,
big cleansing breath. Take a nice inhale
in through the nostrils. And exhale, stick your
tongue out, Lion’s Breath. Hey, you never know,
little Lion’s Breath could change everything. Inhale, lift the
left leg up high. Exhale, shift it forward,
strong and centered. Step it all the way up. Here we go. Pivoting on
the back foot, from here, straighten the front leg. Take your time here, no rush. Left fingertips come
around to the left heel. And once you feel like you have
your foundation right fingertips trace across the left arm,
across the chest and all the way up towards the sky,
Triangle Pose. Take the right
hand of the low ribs, if you liked that on the
right side let’s do it here. Smearing this honey from the bottom rib all
the way to the top. Opening your heart
up towards the sky. Strong legs. Inhale in. Exhale, send your gaze down. Slowly, right
fingertips will come down. We’re gonna move
through that Pyramid posture, so step your right
foot in just a bit. Breathe deep.
Stay focused. You have the tools. It’s challenging for a reason. Stay connected. Here we go. Lifting up maybe
just the right heel. Maybe the big toe
stays on the ground. Maybe the right leg
begins to come all the way up. Maybe right toes dialing down. So you can think about lifting
from your right inner thigh. Just playing here. Checking in day by day. Small loving
integration each day to make big, big change. Inhale in. Wherever you are, exhale,
kick that right foot back. Regroup, find
your nice low lunge. And here we go,
inhale, get light. Palms maybe come together here
as you look forward, lift up. And exhale to release. Last call for vinyasa.
Take it or leave it. Step it back, belly to Cobra,
Chaturanga to Upward Facing Dog. One final Downward Dog. When you get there,
inhale lots of love in. Exhale, Lion’s Breath,
tongue out. (laughs) Benji was stirred by that Lion’s Breath. Slow descent of
the knees to the earth. Then gently
walk your knees back. Slowly walk your hands forward
and you can find a little sway in the hips here as you slowly
lower the hips to the earth. We’re gonna come into a
Cobra once again, nice and easy. Bend your elbows.
You got this. Find soft sway. And then slowly
releasing forehead to the earth. Okay, reach the
fingertips forward. Both hands (chuckles). And we’re gonna
have a little fun here. We’re gonna zip the legs up. So walk inner thighs together,
and then you choose, left or right side,
but you’re gonna do like a little
Martha Graham move here. You’re just gonna turn to one
side and then you’re going to keep turning over to
come on to your back. And you’re gonna have to
recenter yourself on the mat. And then just use the sound
of my voice to guide you here. Once you’re
centered on the mat, hug your knees
up into the chest. Give yourself a nice big hug. Feel that low back get long. You can close your eyes here. Claw, not claw,
crawl your shoulder blades in together and down again. I love that image of a bear massaging its back on a tree. Then hold onto your right knee,
send your left leg out but let your left heel hover just above
the earth and feel your center turn on, that integration. That little fire in the belly,
that connection. And then just switch left,
knee comes in, right leg goes out
and right heel hovers. Feel it. And then switch. And then switch. And then switch. Last time, switch. Good, extend both legs out. You can tick-tock the
toes in and out a little bit. Shake it out through the legs. Claw the shoulder blades down,
excuse me, Benji. And let your hands rest gently at your sides
or you can hold your dog’s hand if he lets you. Alright, you can
close your eyes here. We’re gonna just take a
moment here to find stillness. Let the nutrients of our
practice really integrate, settle in the body. Not the body but
your body, my body, our bodies are so magnificent. So just allowing. Even if it’s just for a
moment, a bit of stillness for everything to come together. Do its thing. Take a deep breath in. Use this exhale to relax the
weight of your body completely and fully into the earth. Let your breath
be soft and easy. And then, as you’re willing
just welcome a bit of gratitude for this practice and your willingness
to show up and integrate, connect. Draw a line between the mind, the body and your heart. For me,
it’s about telling a story. And those are the
characters so we show up and write each
chapter or each page or each sentence
each day by integrating those three things. Mind, body, heart. You can also think of
it as mind, body and breath. Maybe that’s more
practical tool for you. As you’re ready, slowly
bring the palms together. Thumbs up to third eye
and we’ll seal this practice with one final
breath in together, inhale. Great job today, everyone. Exhale (sighs). And whisper Namaste. Look forward to
seeing you tomorrow. (upbeat gentle music)

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