TRUE – Day 21 – FINESSE  |  Yoga With Adriene

TRUE – Day 21 – FINESSE | Yoga With Adriene

– Hi everyone,
and welcome to TRUE, your 30 day yoga journey. It’s day 21. (whistles) And today’s
practice is about finesse. So eliminating force and bringing more
finesse into our practice. It’s time, let’s get started. (uplifting music) Okey doke, dudes and dudettes, let’s begin on all fours today. Take your time getting there. Start to deepen
your breath right away. And we’re gonna start with a
little number called Cat-Cow. So starting with Cat-Cow today
because this is something that of course you’ll
encounter in many practices, at home or in the studio. And this is the
number one thing I see people kind of jerking
themselves around in. Inhale tucked really, exhale
round this way, so extreme. So today’s practice
really invites you to explore, and bring this
idea of finesse, or grace, to the movement. So to do that,
see if you can slow down your spinal flexion
here just a bit. Maybe close your eyes. And then whatever
that means to you, just see if you can
bring a little finesse or grace to this structure,
this movement. We started to tap into that
just a little bit yesterday, finding a little wave in the
spine, awakening the spine. And then we’ll try to maintain
this theme or this idea as we move
throughout our asana today. Bring the head back to
center, nice neutral spine. You’re gonna inhale in,
press away from the yoga mat, exhale, curl the toes under, lift the kneecaps,
let them hover. Tug the shoulders
away from the ears, now look slightly
forward to lengthen, broaden through
the back of the neck, you’re here for five. Find that finesse,
breathe deep, four. Three, two, and
lower on the one, gorgeous. From here we’re gonna press
back into the tops of the feet. If you need to come onto the
fists here you always can. We’re gonna
press into the palms, and inhale, extend
the right leg out long. Exhale, draw it in,
knee to nose. Inhale, extend the
right leg out long, nice long beautiful neck,
and then exhale, knee to nose. And one more time,
inhale, extend. And exhale, squeeze and lift. Awesome, come back to all fours. Press the left palm
into the earth and inhale,
lift the right arm up high. Exhale, right hand
replaces the left, just chest opener here,
and left fingertips reach up here as you breathe in. Ooh, tight on this side. And then exhale,
come back to center. Find your foundation again,
wrists underneath the shoulders, and here we go, inhale,
extend the left toes out. Press into the top of
your right foot for stability, and then exhale, squeeze,
knee in towards the face. Inhale to extend. And exhale, soft,
easy movement here, squeeze and lift. Inhale to extend. And exhale, squeeze and lift. Then release it back down. Right hand comes
to the center first, inhale,
left fingertips to the sky. Exhale, left hand
replaces the right hand, and inhale, right fingertips
to the sky, big stretch, opening through the chest. And release it down, awesome. Bring the big toes together. Knees as wide as your yoga mat. Send the hips on back,
Child’s Pose. So you can take any variation
you like here with the hands. Active hands, soft arms,
namaste shark fin. Find what feels good. And today’s practice is really about the way you move. How you move. How we say, it’s not
always what you’re doing, but rather focusing
on how you’re doing it, the quality of movement. Take a deep breath in, exhale, let go of any stress
or tension, any worry. And then on your next inhale,
slowly look forward, and we’ll come
back up to all fours. Bring the knees back
underneath the hip points. And when you’re ready,
when you feel like you have your solid foundation
that you create, inhale, extend the
right toes out again. And this time,
left fingertips extend all the way out as well. Press away from your yoga mat, lift the front body up
to meet the back body, you’re prepped for this. And then exhale, with finesse. Consider how you move, squeeze it all
the way up and in. Then inhale, find extension,
spread the fingertips, spread the toes, and exhale. Integrate the spine here,
the neck as well. Great, inhale, extend. And exhale, squeeze and lift. Press away from your mat. Great, inhale
come back to Tabletop, we’re gonna go
right to the other side. Inhale,
extend the left toes out, and then right
fingertips go out to join. Take a deep breath in,
until you feel like you have it, exhale, squeeze
and reel it all in. Nice, inhale to extend. Exhale, squeeze
and round it in. Inhale to extend, spread the fingers,
spread the toes. And exhale to squeeze
and draw the navel in. Great, come back
to Tabletop Position. Big toes come together,
knees nice and wide. Send the hips back,
melt your heart down. Take a deep breath in. And a long exhale out. Awesome, from here you’re
just gonna walk the hands over to the left off your yoga mat. Send the hips back, and you can rest the
forehead down gently. Take a deep breath in. And then exhale,
come back to center, walk your fingers or
hands off to the right, coming off the yoga mat, inhale, and relaxing the head down
perhaps as you breathe out. And inhale, come back to center. Great work, we’re gonna come all the way
back up to all fours. Now we’re gonna do
this same little vinyasa, they call it, they, who’s they? Sometimes it’s
referred to as bird dog. We’re gonna do it
in Downward Facing Dog. If your body’s tired today or you need a
break off the wrists, or just maybe low
energy today or heavy heart, then you can stay on all fours
and do what we just did here. Or here. Okay, otherwise, we’re gonna
make our way to Downward Dog. And how you get
there is everything. Don’t forget,
even in the transitions, maybe especially
in the transitions, finessing those
transitions is just everything. And when you get there, pedal it out
for a couple breaths. And then we’ll begin by
anchoring through the left heel, and inhaling,
lift the right leg up high. Slide it up,
claw through the fingertips, exhale, shift forward,
shoulders over the wrists, squeeze, knee to nose. Inhale, lift it up,
Three-Legged Dog, claw through the fingertips,
lift up from the wrists, so there’s no
pressure on the wrists. And then exhale,
shift forward, knee to nose, you got it, nice and slow. Inhale, find the grace,
you’ve got it, inhale, lift it up. Last time, squeeze. And then you’re gonna
step it all the way up. If you’re on all fours, just
step your right foot forward. Back knee lowers down. Then on a big breath in,
inhale, hands to heart. Push up, press up. Find that connection,
head over heart, heart over pelvis,
lots of awareness and energy drawing up
from the base of the spine. Inhale to lift
the chest, the heart. Exhale to gently melt it down. Beautiful, you’re gonna
come back to Downward Dog or back to all fours, so
take your time getting there. And then when
you’re ready second side. Anchoring through
the right heel, inhale, slide the left leg up high. Exhale, here we go,
claw through the fingertips, shift forward, knee to nose. Inhale, lift, nice and
slow with control, with grace, exhale, squeeze and lift. Inhale, last time, lift it up. And exhale, shift forward,
squeeze and lift, awesome. Then step it up. If you’re on all fours
just step your left foot up, we’ll all lower that back knee. And then with
conscious breath, inhale, bring the palms together,
press up, lift up. Beautiful. Then inhale, draw energy
up from the pelvis, the base of the spine,
just awareness all the way up, lift the sternum, maybe look up. And then with grace,
with finesse, we release. Plant the palms, you’re
gonna come back to all fours or Downward Facing Dog. Inhale in. Exhale out. Inhale in. And exhale out. Bend the knees,
inhale, look forward. Exhale, we’re gonna slowly
cross one foot over the other to make our way to the top. And you’re gonna
want to rush this, see if you can take your time, really stretching through
the fascia of the foot. The calf,
backs of the knees, the hamstrings. And then eventually
we’ll come to Forward Fold, feet hip width apart
at the top of your mat. Let it all hang. Start to deepen
your breath here. Shake the head loose. Then root through all
four corners of the feet, and when you’re ready,
slowly roll it up. Then as you stack
up through the spine, go ahead and
reach the fingertips all the way up towards the sky
as you take a deep breath in. Then capture
something above, big stretch, and then bring it back down to your heart space,
palms together. Tadasana. Take a deep breath in. And a long breath out. And then from here
you’re actually gonna turn to come to stand
nice and wide on your mat. Palms come together, and
we’re gonna bring the heels just a little bit wider
than hip width apart, and you’ll turn the toes out. So when you bend the
knees they’re gonna track the middle of your foot,
not the inside, so you’re gonna press in all
four corners of your feet, especially the outer edge. Then take everything
we’ve been building upon, lift up through the front body, ground through the back body,
take a deep breath in to lift your
sternum up to your thumbs, stand up nice and tall, press
away from your yoga mat here. So we’re engaging the muscles. And then nice and easy,
drop your center down in space, and bend the knees. And keep breathing deep. Alright, here we go. Find a softness here,
a little playfulness, I know it’s tough. With practice it gets easier, and it’s not even just
the muscles getting stronger, it’s this connection to grace. To finding your personal power through your
relationship to grace. (snapping) Okay, from here,
inhale. (laughs) and then exhale,
bring the hands down to the tops of the thighs,
this is gonna feel awesome, now you can stick the bum out, you’re gonna take the
left shoulder in to center, loop the right shoulder
around and inhale, open up. Heart towards the right, or think about spiraling your
heart up towards the sky. Sweet, then come back to
center, engage your core. And then take it to the left,
right shoulder dropping down. Spiraling your heart,
your gaze, up towards the sky. Strong foundation here,
breathing deep. And then come back to center, and we’ll give the legs a
break by coming all the way up, hands together at the heart. Inhale in. Exhale, relax
the shoulders down. Reestablish your foundation,
lifting up from the front, lengthening tailbone
down through the back. Sweet, then we’ll inhale,
exhale again, drop your center down in space. And then here we go,
we’re gonna inhale, sweep the arms all
the way up and overhead. And then exhale,
bring them down. Knees stay bent here,
drop your center, think of your head
and heart and pelvis being in alignment here.
Inhale to reach up. And exhale, sink a
little lower, you got this. Inhale, reach up. Exhale to release. This time, right forearm comes to the top of the right thigh, inhale, reach the left
fingertips up and over. Exhale to release. Strong and steady, you got this. Inhale, lift up. And exhale. So when things get tough, how can you add
more finesse, more grace. Reach up. Exhale, come back to center, going right on to the
other side, you got this. Left elbow to thigh,
inhale, reach up. Exhale, right fingertips
come down. Stick with it. Inhale, reach up. Exhale down. When things get tough,
how can you bring more grace to the table? Reach up, exhale, bring it down. Hands come together,
inhale, exhale, lift the heels, and then lower, and stand. Gorgeous. Stay focused here, I know
you’re cursing my name. (laughs) But stay focused, bring the
feet together, really together. Arch to arch. Squeeze the legs,
in fact zip them up tight, should feel good. And then lift your hip
points up towards the sky as you stand nice and
tall, calm, and steady. Mountain Pose. Nice work. Then walk to the top of your
mat, take a deep breath in. As you inhale reach for the sky. And as you exhale take
it down, all the way down. So at this point you
should really be relishing in these Forward Folds. Take three cycles
of breath here. I’m sure it
feels good on the body, you can clasp the elbows,
rock gently side to side. Out with the old,
in with the new. You can change the way
you’re programmed to move, and change the
way you’re programmed to react to stress or
challenge in the body, by simply focusing on grace. How you move. Of course it’s not
that simple, but the idea, the invitation
is clear and simple. Release the arms if
you haven’t already, plant the palms, we’re gonna
step the right toes back, then the left toes back. Then we’re gonna
lower onto the belly here. Inhale for Cobra. And exhale to
soften and release. Press up to all fours,
bring the knees nice and wide, and our final Child’s Pose. Send the hips back,
melt your heart down. Go ahead and take a nice,
refreshing breath in here. And then nice easy exhale
as you empty everything out. Awesome, one more big inhale. And, nice, easy
exhale as you let go. Awesome. Slowly carve a line
with the nose, look forward. Nice and easy,
finesse this transition as you come all the
way back to all fours. Bring the knees
back underneath you. Then you’re gonna
walk the hands out. Extend the right leg out only to bring it
in for your Pigeon. Now here’s another one
where we tend to force. So today, finesse, not force. We won’t be here
long so breathe deep, inhale, lifting the chest. And exhaling, softening in. So if you feel it’s
impossible to finesse, you need some
assistance, grab a blankie or a block or a towel, and wedge it between
your right hip and the earth. And then bring your
right heel really close in to your center line. So you can lift that hip up. And again,
nice deep breaths here. Elongating your exhale. Closing your eyes. And then using your
hands to slowly press back up, finesse this here,
connect to your center. There’s a bit of a
magic about your transitions when you focus on the
quality of the movement, and then it totally
changes your experience. So extend the left
leg out when you’re ready, and bring that
left knee up and in when you’re
ready for your Pigeon, and then same
thing on the other side. No forcing. And returning
over and over again to the sound of your breath. And then slowly, using
your hands to press up, this time we’re gonna
shift onto the left hip. Bring the right leg
all the way around, come into a
cross-legged position. Sit up nice and tall here. Close your eyes,
and just find stillness. Awesome work today. Take this, and use it as we build upon
each practice, day by day. (uplifting music) Nine days left after this. I tip my hat to you
for continuing to show up. We’ll bring the palms together. Bring ’em right up
to the third eye. Take a deep breath in,
and a long breath out. Namaste. (uplifting music)