Revolution – Day 15 – Fearless Practice – Yoga With Adriene

Revolution – Day 15 – Fearless Practice – Yoga With Adriene


– Hey everyone and welcome to
your 31 day Yoga Revolution. It’s day 15,
and today we practice moving fearlessly. Let’s get started. (lively orchestral music) Alright my darling friends,
let’s begin standing today. Feet hip width apart,
toes pointing forward. Place your feet
mindfully underneath the hips and then stand up nice and tall, and you decide what
feels best here to begin, palms face open,
out, ready to receive, or maybe a little more
grounded, palms at your sides. Take a deep breath in,
full, loving breath. And then exhale,
relax the shoulders, begin to lift your heart,
stand up nice and tall. Again, deep breath in,
fill up with air. And exhale, just relax
into this moment, arrive. And one more time, deep
inhale, refreshing breath in. And exhale to land. Land firmly in this moment. So this idea
of moving fearlessly, it’s a fierce practice today, not gonna lie, but
we’re gonna do it with TLC and we’re gonna do it in a
way that is really striving not necessarily to
work out or be strong, but to be present. So, the thing about
fear is a lot of times it comes from us
either dwelling on the past or worrying about the future,
if we can really be present and allow ourselves to just
experience what’s happening in the moment, then
I find it’s a wonderful practice for kind of living fearlessly. Alright, so take a
moment here to tap into a nice, strong, fierce, loving breath. So for some
that’ll be Ujjayi breath. If you’re curious
about Ujjayi breath, there’s a whole video
on that Pranayama practice. Feet hip width apart,
I’m gonna inhale. Lift up from the pelvic floor. Lift up on the toes,
stretching through the calves, toning the quads. Lifting, lifting, lifting,
pressing into all of your toes, and then exhale to
lower down with control. Two more times like that. Inhale, instead of
lifting forward, try to lift up, so you’re really
engaging the bandhas here, lifting, lifting, lifting. Toning the calves, the quads. Lifting up
through your bum muscles, and then slowly
releasing with control. One more time,
move with the breath. Big inhale lifts you up. Draw energy up through
that center plumb line. Lean back as if you’re
leaning against a wall. Take one more breath here,
press into your pinky toe, and then exhale
with control, awesome. Inhale, reach for the sky. Exhale, stay present with your
breath as you forward fold all the way down. First Uttanasana of the
practice, bend your knees. Find soft, easy movement,
stretching out the places that need some love. Listen to your body. And fear often takes
over when we’re not actually paying attention
to what our body or what our heart is saying. Have you ever caught
yourself doing something and you’re like,
“Why am I doing this? “I know this isn’t good for me. “I don’t need this,
I don’t want this. “It’s a habitual thing.” So, we’re practicing moving
today really staying present. And considering this
practice, this teaching of letting go of fear,
moving fearlessly, by simply being in
the present moment, allowing what is to be. Take one more breath. And then use your
exhale to release the arms. We’ll bring the feet
together here arch to arch, and we’ll slide the
left foot all the way back, come to a nice, low lunge. Lower the back knee. Inhale, sweep the arms up, coming back to this
vocabulary here, inhale. Then exhale, rain it down. Take a couple breaths
here to just feel it out. Open up through the hips. Stretch the legs. If you want to lift
that back knee here, you can. Then loop the shoulders. Open your chest. Inhale, look forward. Exhale, pull the right
hip crease back, half splits. We’ve been here before. Breathe deep. Try to find something new. Stay present with your breath. Couple breath cycles
in and out, in and out. Wonder-bar. Wunderbar, rolling
through that front foot, lift the back knee. Inhale, let your
heart radiate forward. And then exhale,
bring the palms together. Then plant. Then step the right
toes back for Plank. Find a nice, strong Plank here. One nice, long piece. (clicks tongue) (laughs) Finding length,
maybe rocking front to back to start to warm up the muscles. And then you can lower
the knees here if you like. We’re gonna lower all
the way down to the belly nice and slow, and
then inhale, Cobra. Big breath lifts you up. And exhale to
soften and come down. Beautiful big
breath lifts you up. And exhale to
soften and come down. Keep those elbows
hugging in one more time. Big breath lifts you up. And exhale, the cascade
with the breath back down. Alright, power up here. Curl the toes under. Lift the kneecaps. Tone the quads. Reach the heels
back, really reach. And then on a big inhale,
press into the palms, lift up, Plank pose,
you got this, stick with me. Inhale, stay present. Exhale, Downward Facing Dog. Awesome, take your
doggy for a little walk here. Warming up the body. Noticing what it feels
like to be alive today. Bring a little gratitude
in if you’re feeling tired, be thankful for this
opportunity for your body, for your breath. (exhaling and inhaling) Then step the right foot
up behind the right hand. Left foot up
behind the left hand. Walk the feet together. Inhale, halfway lift. Long, beautiful neck. Exhale to soften and bow. Inhale, reach for the sky. Spread the fingertips,
lift your heart. And exhale all the way
back down, Forward Fold, moving with your breath. Inhale lifts you up halfway. Reach the crown of
the head towards the front and then exhale, Forward Fold. Fabulous,
fingertips come to the mat. This time we’re gonna
slide the right toes back, lower the right knee down. And big inhale lifts you up. Back foot can be
pressing into the earth or toes curled
under, yogi’s choice. Reach the fingertips up. Lift up from the pelvic floor,
big breath here, smile. Full body experience and
then exhale, rain it down. And just stay here
for a couple breaths. Warming up,
stretching, awakening. Breathing. And then when you’re ready,
pull that left hip crease back, send it back, half splits. Find the left toes
pointing up towards the sky. Nice, active foot here. Press into the back foot. See if you can
make your inhalations and your exhalations longer. Conscious breathing. And rolling
through that front foot. Inhale, open the chest. Let your heart radiate forward. Lift the back knee, here we go. Bring the palms together. Then plant,
step it back to plank. Strong breath here,
press away from your yoga mat. Make sure you’re not collapsing
in the upper back body, but rather doming up
in the upper back body. Lower the knees halfway if
you need to, if you’d like to. Inhale. Then exhale, belly to
Cobra or Chaturanga to Up Dog. Moving with your breath. Big inhale to open your heart. And big exhale
to soften and bow. Curl the toes under. Press up to Plank, big breath. Exhale, Downward Facing Dog. Great work. Wonderful, take a
big inhale in here. Big exhale,
maybe soften the knees, lift the hip creases
up towards the sky. Great, step the right foot up. Step the left foot up,
bring the feet together. Inhale lifts you up halfway. Exhale to soften and bow. Inhale, reach for the sky. And exhale, hands to heart. Lengthen the tailbone down,
hug the lower ribs in. Stacking through the spine. Take a moment here to
just observe the breath. Then interlace the fingertips. Soft knees press into your feet,
so strong foundation here, squeeze the legs together,
zip up through the front, and press the palms forward. Now notice what’s
happening in the shoulders. Find that rotation of
the upper arm bone here, and then continue the
journey, drawing a line with your pinky all
the way up and back. Big inhale, long
puppy belly here. Ground down through the tail. Then exhale,
gentle tilt to the right. Inhale up to center. Gentle tilt to the left. Inhale up to center. Break free, have some fun. Forward Fold. (exhaling breath) Inhale, halfway lift,
move with your breath. Exhale, soften and bow. Plant the palms. Step or hop it back. And then move
through a vinyasa here. We’ll meet in Downward Dog,
so you can go Chaturanga to Up Dog, belly to
Cobra or straight to Down Dog. Creating little heat here. Stick with your breath. Give the thinking mind a break. Let the conscious
breath practice take over. In Downward Dog,
we’ll find stillness. Going through your checklist. Stay present. Great, and then
step the right foot up. Step the left foot up. Bring the feet together. Inhale, lifts you up halfway. Exhale to fold. This time bend the knees,
send the hips back. Bring the belly to
the tops of the thighs. Now don’t think about
the future, what’s happening, a little Chair Pose,
try to really stay present. Trust the practice,
trust your experience. Present in the feet. Bend the knees. Go even deeper here,
sending the hips back and we’ll counter that by
sending the fingertips forward. Stay low here. Keep your eyes on
your toes here to start as you slowly reach
the fingertips up and open up through the chest. Then breathe here,
big beach ball, so we’re not narrow here, but we keep
space in the shoulders. We’re sending the hips back. Lengthening tailbone down. Fire it up here, you got this. Big breath in. Then exhale, fold. Beautiful. Inhale lifts you up halfway. Find something new. Then exhale to release. Step the left toes back. Come to a nice, low lunge. So you have the option
to lower the back knee here as we’ve been doing. Otherwise we’ll keep it lifted, reaching that left heel
towards the back edge as we inhale all
the way up, high lunge. Take a second to
bend the back knee just to really get
your center underneath you. Then big inhale here as you
open the palms even wider, again carrying perhaps a big
beach ball up and overhead. Then straighten the back leg. Inhale,
full body experience here. Exhale, rain it down. Straighten the front let. Lift the right toes,
so a little variation of the half splits,
back heel is lifted, right toes are lifted. Both legs are straight. One breath here. And then slowly release
back down to your lunge. Beautiful, inhale, look forward. Exhale, bring
the palms together. Plant, step it back. Straight to Downward
Dog or you move through a little flow here,
so take your time, slowly building strength, creating heat in the body. Alright, big breath in. On the exhale, find a little
stillness in Downward Dog. So good for the body. Keep breathing. Soft bend in the knees,
step the right foot up. Step the left foot up. Inhale, halfway lift. Exhale to fold. Stick with me, bend the knees, send the hips back. Inhale, reach the fingertips
forward, up, and back. Stay low. Get down low. Make sure you
can see your big toes and then send your
heart forward, gaze forward. Sink a little deeper,
you got this. Trust. Trust yourself,
trust the moment. Stay present. Don’t decide what’s happening
or what’s going to happen, just be in the now. Big breath. Exhale to fold. Inhale, halfway lift. Find length in the neck. And exhale, release,
step the right toes back. Keep the back
knee lifted this time. You can always
lower it as a choice. You’re in charge. Always. When you’re ready,
reach the right heel back. Connect to the
strength within your center and reach the fingertips
forward, up, and back. High lunge, bend that back
knee so you get your center right underneath you. And then when you’re ready,
straighten the back leg. And create a breath that
fully embodies this pose, so it’s just a shape until
you really embody the shape, have an experience. Big breath in. Long breath out. A big beach
ball up and overhead. Inhale in. And exhale all the way down. Straighten the front leg. Both legs are straight. Lift the left toes. Lift the back heel. Lift from the pelvic floor,
so we’re not crashing into our feet, but rather
lifting up towards the ceiling. Take one more
breath here, you got this. And then slowly
rolling through that foot, come back to your low lunge. Inhale, loop the shoulders. Heart radiates forward. Exhale, plant
the palms together. Core workout here. And then press the
palms into the earth. Step it back
straight to Downward Dog, or you can flow here,
moving with the breath. In Downward Dog,
take an inhale in. No moment like right
now to exhale, release. Fabulous, step
the right foot up. Step the left foot up. Bring the feet together. Inhale, halfway lift,
stick with me, stick with me. Exhale, fold. Stay present, bend the knees. Send the hips back, fingertips
reach forward, up, and back. Sink a little lower,
you got this. Hold onto your focus. Hold on to your
gaze, your breath. Squeeze the legs together. (inhaling and exhaling) Inhale, reach the
fingertips forward. Exhale, reach
the fingertips back. Inhale, reach the
fingertips forward. Exhale, airplane arms, palms
face down as you reach back. One more time,
inhale, reach forward, maybe sink a little lower. And then exhale, reach back. Great work,
inhale, welcome the heat. Exhale to fold and bow. Inhale lifts you up halfway. Smooth it out. Stay calm and exhale, bow. Gorgeous. Inhale, reach for the sky. Press into your feet. Move nice and slow, careful. And exhale, hands to heart. Take a second to feel it out. Feel, notice the breath, the power of your practice. The power of movement. And then we’ll slowly
bat the eyelashes open. If your eyes were closed, open, and we’ll keep
lifting up through the center plumb line here,
so don’t collapse. So stay present. All this gorgeous
work that you’ve created, stay present with that. As you lift up
through the center channel, we’ll slide the left foot back. Come to a nice high lunge here. So, you can lower
the back knee if you need a little more stability. Again, we can use this
action point of bending the left knee to bring our
centers right underneath us. Hands together at the
heart to lift the sternum up to the thumbs. Beautiful, inhale in. Exhale, send the
fingertips back, airplane arms. Heart forward, looking forward, but really staying present,
strong root and foundation here in the lower body. Fingertips go down to come up. Inhale, high lunge. Exhale, airplane arms. Crown of the
head reaches forward. Nice, long line in the spine, hug the lower ribs in. Reach, reach, reach. Inhale all the
way up, you got this. Exhale, airplane arms. Strong and steady. Try to draw your
shoulder blades together here as if you’re
maybe holding a pencil between your
two shoulder blades. Pencil, not pensil. Inhale, reach for
the sky, last one. Fierce, strong, squeeze
the inner thighs together. Pinch that pencil. (laughing) Reach the fingertips back. Pinch that pencil,
that’s gonna be a good one. Inhale, reach for
the sky, we got this. Now check it out, guys. From here, I’m gonna
straighten that front leg, straighten both legs. Lift the back heel. Then exhale, slowly, slowly,
reach the fingertips forward. Pull the right hip crease back. Fingertips are gonna come
down to frame the right foot. Modified Pyramid. Breathe deep. Soften the front leg. Soften the back leg. We’ve been here before. Inhale, half splits. Exhale, step the left foot to
the right of your right foot. Criss-cross, Forward Fold. Breathe. And then slowly roll it up. Tuck the chin into the chest. Press into all four
corners of the feet. Ragdoll as you
roll all the way up. Hands come to the heart center. And without
looking, feel your feet, feel the earth, trust. This coordination so
important as we come back to Mountain Pose and
squeeze the legs together. Awesome work. Close your eyes,
observe the breath. Notice how you feel. Then keep your heart
lifted, open your eyes. Slide the right
foot all the way back, nice, high lunge. Go through your checklist. Work it out in your body. Today, what are you working on? What is your body telling you? Listen, have a
little conversation. And then when you’re
ready, send the fingertips all the way back. Energy in the hands here. Send the fingertips back. Reach crown of the head forward. So I’m wanting to continue
to work on this beautiful engagement of my core by
hugging the lower ribs in, all that beautiful
work we’ve done. Pinch that pencil. Reach, create a
full body experience. Take your time here,
keep working. And then inhale,
slowly reach the fingertips down to come up. Big breath here. Exhale, send it back. Energy in the fingertips,
right heels reaching back as the crown of
the head comes forward. Front knee over front ankle. Pull the left hip crease back. Draw energy up
from the pelvic floor. Here we go. Inhale, reach for
the sky, high lunge. Exhale, send
the fingertips back. Lengthen through
the back of the neck. Big breath in. Reach up. And exhale, send it back. Again, draw the shoulder blades
together, open your chest. Inhale, reach
for the sky, inhale. Let’s do one more on this side
and exhale, airplane arms. Squeeze the
inner thighs together. Lift up from the pelvic floor. Fabulous. Inhale, reach for the sky. This time
straighten your front leg. Woo, I bet that feels good. Energy in the
fingertips still as you reach up through your right heel. Then pull the
left hip crease back. Hug the lower ribs in. Find support,
stability from within, so move nice and
slow as you send, this is a new sending
Simba over the cliff. The modern, 2017 way. ♫ Aaaaah And then slowly, all the
way down, Modified Pyramid. Fingertips, hands
frame the left foot. Relax your head. And then when you’re
ready, soften the knees, find that
buoyancy as you inhale. Exhale, lift up, half splits. Right inner thigh
lifts up towards the sky. Right toes down. Then slowly soften
through your knees again, send the right foot to the
left side of your yoga mat, criss-cross Forward Fold. Relax the head. Then ground, connect to your
feet, and slowly roll it up. Hands come to heart. Look straight forward. Head, heart, and
pelvis in alignment as you slide the
left foot and right foot together, Mountain Pose. Great work. Deep breath in. Exhale to really ground. Fabulous. Walk your feet as
wide as your yoga mat. Toes are gonna
spill off the edge. Inhale, lift. And exhale, slowly. Knees are gonna
track over the toes, so don’t let them come in. Press into the
outer edges of the feet, all that awesome
awareness in the feet. If you need to
take the fingertips out as a little counterweight,
that’s always a good call. And we send our
centers down in space. If the heels
come up, no problemo. No problemo at all. We come into this yogi squat,
hands either on the earth or palms pressing together. Go on now and take the biggest
breath you’ve taken all day, and whatever
variation you’re in, see if you can find
length, just like you did in all your standing poses
from the crown to the tail. And there’s an acceptance
always in these squats of like, “This is where I’m at today.” It’s the same with
balancing postures, yes. It’s like okay,
there’s no hiding. Just be here now. Take one more breath. And then we’ll release
and we’ll bring the hands to the earth, and we’re
gonna walk the toes together. Knees are gonna
open nice and wide. And so we’re working
towards Bakasana, no fear. Focus forward. Length through the neck. Crown of the head has
this awareness reaching energy beyond the body, just out, so
that we’re not collapsed here. Then all this
wonderful work you’ve done in wrapping the shoulders,
opening the chest, honestly, this might
be your Crow Pose today, and I feel like it’s pretty
darn beautiful if you ask me. To go a little further,
you might practice planting the palms
thoughtfully, mindfully. Wrapping the
shoulders again, as I said, and then lifting up
through your center. Then you’re gonna walk
the knees all the way up, so you’re creating this
nice table for your knees with your arms, and a
lot of people complain about the weight on the arms. Well we’re gonna use all
that amazing inner strength we’ve cultivated in our core, but also just
energetically of lifting that, moving from a place of connect. So just rock
gently front to back. So don’t worry
about lifting your toes. Gaze is forward,
neck is nice and long. I’m not collapsing
in my shoulders or in my upper back body, but I’m using all
that work of doming through the upper
back body to play here. And then of course,
to each his own, we’ll rock a
little front to back. Stay focused on the breath. And there’s my creaky old floor. And then maybe we lift one toe. And then the other. Maybe you one day work
to straighten the arms, but just play a little
here, and if you notice that you stop breathing,
that’s a good sign to release, check in,
and start with buoyant breath once again. So play here a little bit. We’re clawing
through the fingertips. We’re finding that
suctioning up through the palm. Just a couple
moments of playtime here. Don’t get frustrated. Just stay present. Gaze forward. Draw the navel
inward and upward. Listen to the
sound of your breath. Life is good. Press into your fingerprints. (breathing) And we’ll meet
back in that squat. Take your time. Great work. So fierce, fearless. And so, sometimes it’s really
not about mastering the pose, right, in fact, can
I say, “All the time?” It’s about how do you
deal with your frustrations? How do you
celebrate the joyful feelings? How do you celebrate
the not so joyful feelings? Swim the fingertips around. Come on down to your back. Come on down to Yoga Town. I almost called this whole
thing Yoga Town by the way, but opted for the Revolution. So, our inside
title can be Yoga Town. Come to your back,
knees up towards the sky. When you get there,
snuggle the shoulder blades underneath the heart space,
and walk the heels in for Bridge Pose. Grab the outer edges of
your mat or really just root the hands down to the earth. And then press
into your foundation. Start at the tail, here we go. Imagine you’re squeezing a
block between your inner thighs, so keep the knees stacked
over the ankles best you can and lifting up
through the chest. You can interlace
the fingertips behind or keep a grip on your yoga
mat, or palms to the earth. Big breath here. And then lift your
chest to your chin. And then lift
your chin to the sky. Should feel amazing in your
lower, the cervical spine, your lower part of your neck. (laughs) It’s hard to talk
and do yoga sometimes. Press into your
foundation, again the action is to lift the
chest to the chin gently and then gently lift the
chin to the sky, gaze up. One more breath. Squeeze that imaginary
block between your legs. And then release,
break fee, free (laughs). Break fee, and
slowly roll it down. Wonderful, open the knees wide. Bring the soles
of the feet together. Left hand comes to the heart,
right hand to the belly. These two deep
places of listening. Close your eyes. Take a big inhale,
and on an exhale, relax the weight of your body completely and fully, nice work. Really no words could
describe how amazing it is that we are doing
yoga together right now, that we are
doing 31 days of yoga, that we are
carving out time and space to do the work, so that
we can move through life with ease and with love. Feeling empowered
and capable of healing or dealing with what life throws at us. You can stay here or you
can slowly begin to extend the legs long, maybe
windshield wiper the toes. Then you can open the arms. If your body’s craving a
little hug or a little twist, anything at all, take time
now to listen to your body. If you’re ready for
stillness, relaxation, take a deep breath in and
use your exhale to surrender. Surrender to that
which you cannot control. Don’t be afraid. Do the work. Be the best version of yourself. And trust that all will be well. Or as mom says,
“Everything is as it should be.” I’ll see you tomorrow. We have an
awesome practice tomorrow, but for now enjoy the gifts and relish in the
sensations of today. (lively orchestral
and chiming music) Namaste.