TRUE – Day 22 – RELEASE  |  Yoga With Adriene

TRUE – Day 22 – RELEASE | Yoga With Adriene


– Hello and welcome to TRUE,
Your 30 Day Yoga Journey it’s day 22, and we are focusing
on the power of release. Let’s get started. (uplifting music) Okay, pals,
let’s begin lying down. Come onto your back inhale right away,
lots of love in. And as you exhale release the day thus far. Release any attachment to
the results of this practice, this journey and allow yourself, I know this is gonna
ruffle some feathers but allow yourself to just be. Just be in the moment here. Hands are gonna
come to the belly. And we’re gonna start to
gently deepen the breath. And there is such power when
we really just allow ourselves to be present with what is. Through this
practice we start to feel more liberated, day by day, every time we
show up on the mat. Every time we wake up for another
experience in this lifetime. So whether you have
something that you’re needing to let go of or if you just want to
practice making that easier, that relationship to just
being present in the moment today’s release practice should leave you
feeling really, really good. Nice and slow we’re gonna peel
one knee up, then the other, then nice and slow we’re
gonna scoop the tailbone up so the lower back’s
really cushioned on the mat, really flush with the mat, and then bring your knees up, give yourself a hug. You’ve been
working hard, doing awesome so nice and easy just
take a couple moments here to release any
tension in the lower back, any stress in the shoulders, anything that might
have collected in the body or manifested,
use this moment here as you rock gently side to side, breath a little deeper to find what feels good. You here me say it a lot, let go of that
which is not serving you. Some might say,
“How, how do I do that?” So through regular
practice we’re able to explore the how. And the trick is just by
being present with what is. Not letting it control you. Alright, and as you’re
ready we’ll peel the nose up towards the knees finding that nice,
long round in the spine, keep your shoulders relaxed. We start to squeeze,
engage and massage the internal organs and
the muscles of your core and then slowly release, send the legs out long. And now you’re gonna
press into your heels, toes up towards the sky then take a deep breath in, inhale, reach the
arms up and overhead, hold that big beach ball
up and overhead. Then exhale,
hug the lower ribs in and you’re actually
gonna do an SH sound out through the mouth. So we’ll take a deep breath in and as you exhale, SH sound. Keep it going and as you do this
feel that contraction, navel drawing in,
the shoulders begin to open. We empty, empty,
empty everything out. Then big inhale again, feet are active,
thigh bones are drawing down. Here we go, SH sound. As you breathe out. (shushing) Navel contracts
drawing down slowly, we empty, empty,
empty, empty out all the air and so your next inhale
is just naturally buoyant and beautiful. (breath inhaling) And one more time my
friends, catch the wave, here we go. (shushing) Beautiful, then
float the arms down, take a deep breath in and as you exhale we’re
gonna hug the knees back up, one more time, cross one ankle over the other and you’re gonna
rock front to back, massaging up and down
the length of the spine. Then after a couple
rock-and-roll moments you’re gonna come all the way
up and through to all fours. Then we’re gonna bring
the two big toes together, knees wide. And we’re gonna turn
the fingertips around to face your body here and if this
stretch is too intense you’re just gonna walk
the knees a little closer to your fingertips. Otherwise walk them on back, press into your fingerprints, get ready for the
lion’s breath of a lifetime, a big release here,
inhale to drop the belly, look forward,
stay here as you exhale, tongue out and gaze up. Tongue out, gaze up. One more time, deep breath in. Lion’s breath, tongue out. (breath exhaling) Gently release the hands, palms come forward. Walk the knees underneath you, curl the toes under, inhale and exhale. Send it up and back,
Downward Facing Dog. Peddle it out, upper arm bones rotate out away from the ears. Stretch it out,
continue to breathe. Then inhale to look forward,
bend the knees and exhale to make
your way to the top. Find your Forward Fold, and here we’re gonna
let any stress or tension we might be carrying
around with us today, just let it slip off,
brush it off your shoulders, shake the head loose. Let go of any worry, any problems unsolved. The best way to tend
to those things anyway is by being really
present and conscious so go ahead and let
them slide off for now so that you can do your practice and feel your best
when you step off the mat. When you feel your best
you’re able to do your best, live your best. (chuckles) Tuck the chin,
press it into the feet and let’s roll it up.
Nice and slow. And stand up nice and tall,
Mountain Pose. Feet are hip width apart, if they are not go
ahead and step them hip width apart. Then here we go a little dance. Stick with me, inhale, reach for the sky. Exhale, slow and
steady here to start. We’re gonna bring the belly down to the tops of the thighs and throw the
fingertips back behind you. Now press on all four
corners of the feet firmly, inhale, reach for the sky. And exhale, slow,
find that wave, belly comes to the thighs. Fingertips, toss it back. Now we’ll pick it up a bit, big inhale to reach up, exhale to toss it back. Inhale to reach up. Exhale, toss it back. Inhale, big breath in, reach up, exhale,
toss it back, sharp exhale and then keep it going. Inhale, reach,
exhale, let something go. Inhale, reach,
exhale, let something go. Do you feel a little silly here? Then let go of our inhibitions
as you toss it back. Inhale to reach for the sky, exhale to toss
it back, you got it. Inhale, reach, exhale, toss it back,
one more time. Inhale, reach, (breath exhaling)
beautiful, now this time inhale, reach,
capture something, bring it back
down to your heart. Awesome, if you
watched me do that alone then you’re in trouble. Then notice the effects of that. And bring the feet
together, really together, nice work. Interlace the fingertips, go ahead and
catch your right knee. If you need to
walk to something here you can use a wall or a chair, a hard surface to
catch your balance. You’re just gonna
rotate the right ankle one way and then the other. Then we’re gonna drop that, catch the left knee,
nice and easy. Squeeze and lift,
catch your balance. Rotate one way
and then the other. Beautiful, then bring the
feet back to hip width apart. You’re gonna bring the hands
to the tops of the thighs. Inhale in, look forward,
drop the belly, stick your butt out. And then exhale
lion’s breath, tongue out. (breath exhaling) Inhale in, look down then lift the chin,
gaze up, tongue out, exhale. (breath exhaling) One more time,
look down, chin to chest, roll it up, last one, lion’s breath, inhale, tongue out. Awesome, straighten the legs,
inhale, reach for the sky. And exhale, Forward Fold
all the way down. Inhale, lifts you up halfway, exhale to let something go. Forward Fold. Great, walk the feet together. Keep a little bit of
space between the heels. Great, then bend the
knees and the hips back, inhale, reach forward. Chair Pose, Utkatasana, exhale, toss it back,
nice and slow. Belly to the tops of the thighs, fingertips reach back,
inhale, reach forward. We’re not gonna
do a lot of these. Exhale, send it back, last one. Inhale to reach forward, maybe you drop your
bum in space a little more. And then exhale to
reach back, beautiful. Now slowly begin to release, straighten the legs,
hands come to the earth. Great, plant the palms,
step the right toes back then step the left toes back. Inhale to look forward, exhale to slowly bring
the right hip to the ground and we’re gonna stay here, breathing deep. Gorgeous, one more breath. Then use your core connection, we’re only gonna do this twice, so nice and slow
to come back to center and then send it
to the other side. Big stretch, big release. Great, then bring
it back all the way, Plank Pose, inhale. Exhale, lower all
the way to the belly. Inhale for Cobra, exhale to release. Press up to all fours or Plank and then back to
Downward Facing Dog. Peddle it out. Inhale to look forward,
bend your knees. Exhale to make
your way to the top. Use an inhale to lift halfway and an exhale to fold. Inhale to reach for the sky,
big breath, big stretch. Exhale, hands to heart. Lift the corners
of the mouth slightly and here we go again. Walk the feet hip width apart. So there’s a
real opportunity here, take it or leave it. Big inhale to reach for the sky, sharp, audible exhale as you
bring the belly to the thighs and toss it back.
(breath exhaling) Inhale to reach, exhale. Inhale, reach, come on now, exhale. Inhale, reach, exhale. Inhale, reach, exhale, come on you got it. Inhale, exhale. Inhale, exhale, inhale, exhale, last one, inhale, exhale. Inhale, reach up, exhale, hands to heart,
capture it. Capture it,
walk the feet together. Really together, zip up and then shift
your weight to your left foot. Now you can repeat the
catching here of the knee or we’re gonna
move into Tree Pose. So you’re tree for
today can be different even if you can get
your heel all the way up here maybe today it’s softer,
maybe it’s chiller. Breathe deep. Then take a big inhale
in here, lift your chest and then exhale to slowly switch with finesse, with grace,
find it on the other side. Nice and easy, so anchoring the
brain in this moment with the breath. (breath inhaling) Great, inhale to lift your heart then exhale to release, inhale, reach for the sky. Exhale, rain it down. Feet together, really together, a little bit of
space between the heels, inhale, reach forward. This time exhale,
send the fingertips back, pause here, you can stay there or we’re gonna draw the navel up and slowly begin
to lift the heels. Drinking Bird or Hummingbird, again, this pose
requires you to be present. Nothing like
a balancing posture to really invite you to be really present. Reach the fingertips back,
drop the hips a little more. Inhale, and then exhale,
release the heels, Forward Fold. Inhale, halfway lift, exhale, fold. Bend the knees, plant the palms, step the right foot back, step the left foot back. Inhale to look forward, exhale to lower all
the way to the belly. Great, from here we’re
gonna come onto the elbows and then nice
and easy you can even interlace the fingertips here. You’re gonna bend
both of your knees, toes up towards the sky. And then nice and slow, it should feel really good, you’re gonna
windshield wiper the toes, back-and-forth. We’re massaging
the tops of the thighs, the quads. The hip creases,
creating a little release there, it should feel really good. Keep breathing,
you gotta bring the breath. Out with the old,
in with the new. So every time you breathe in, nice fresh breath,
every time you exhale is an opportunity
to create more space for a new opportunity,
a new joy, a new love, new job. Our pet’s heads are falling off. (laughs) And then we’ll
come back to center, walk the knees in
line with the hips. This is our last little bit and then we’re gonna call it, so here we go. Walk the elbows right
underneath the shoulders, knees in line with the hips. Palms pressed into
the earth or interlaced. Inhale to look forward, exhale, tuck the chin,
lift the hips up high. Breathe deep. Forearm Plank. Building strength and stability we got this, zipping up
from the upper abdominals and the lower belly drawing
energy in towards the center of our body, of our being,
we’re here for five, breathe deep, four, three, two, lower to the knees or
take the hips up high, Dolphin Pose. Lower to the knees or
take the hips up high, Dolphin Pose. Take a deep breath in, if your hips are up high
slowly lower them to the knees and everyone press up
and swing the legs around. And we’re gonna
come to Cobbler’s Pose which is where
we’re gonna end today. So sit up on a blanky or a block or a towel if you need to here and you’re gonna
grab the ankles to start. And then you’re
gonna take your thumbs to the arches of the feet and just start to
peel away any tightness or tension here in your foot. And then you can
take your eyes down to the soles of your feet and if you can
breathe nice, long, smooth deep breaths here as
you massage your feet. And just notice
how you’re feeling, notice what comes up. And if it’s like nothing, you’re drained, that’s cool too. Then from the arches,
massage your toes, sit up nice and tall. Then in a couple
more cycles of breath you can massage the ankles. You can find stillness, massage the achilles. And then when
you feel satisfied, close your eyes, we’re all
gonna sit up nice and tall. Find that dance,
that balance of lift and ground, light and dark. The two polarities and somewhere between that dance you reside still and steady. Unattached. Great, on your next breath, take an inhale
to lift the chest up and use an exhale to
bend the elbows left to right, send your heart forward,
round through the spine, draw your chin to your chest. We bow. Listen to the
sound of your breath here and then use this moment
here to have a quick little conversation with your soul. Is there something in your life you need to consider letting go? Something that
really is not serving the purpose that it once served ’cause we change,
we’re constantly changing. And then slowly press down
through the sits bones, hips get heavy
and we’ll rise back up nice and slow. Don’t take this
moment for granted, take a deep breath in,
exhale out through the mouth release the arms. Hands come to the
knees, we’ll draw them in towards the center. Just come to a nice seat here. Whew, draw the palms together. I’m awesome, you’re awesome. We’re awesome. Let it go. We practice and
then we let it go. Just know that it
all resides in here. Just being present, listening that’s more than good enough. Have an amazing
rest of your day. I love you so much.
I’ll see you tomorrow. Bring the thumbs
up to the third eye. Take a deep breath in. And we exhale to bow. Namaste. (uplifting music)