Day 2 - Open

- Hey, everyone.

Welcome to Move,
Your 30 Day Yoga Journey.

I'm Adriene,
and this is sweet Benji.

And today is Day 2.

Open, let's get started.

(soft upbeat music)

Alrighty, let's begin
in our comfortable seat.

"Our" meaning
your comfortable seat.

I'll come into mine.

And let's start by bringing
the hands onto the body.

Maybe left hand to the heart,
right hand to the belly.

You made it.

Here again.

So honored

that you would share your
valuable time and energy with me

and with Benji and with
all of the beautiful

people who are gathered here

at this exact moment even,

with you, with us,
to move together.

Go ahead and
relax the shoulders.

Drop your chin
slightly to your chest.

Just find a gentle bow,

kind of a bit of
reverence here in the beginning

as we find a nice deep breath in.

And a long breath out.

Getting in the habit of
landing here in the moment,

just as we
established yesterday,

with whatever you got.

So, there's no prerequisite,
no expectation.

Just allowing the mere

act of showing up

to guide us into
the next moment,

to open

a new door or
a new window

into the next present moment

and into the
next present moment.

So, you don't have
to get too worried

about kind of where we're going

or what you're
supposed to be doing,

allow yourself
to be present here.

And then of course, we'll use

the most amazing
tool of the breath to

help guide us there.

So, inhale in deeply.

Exhale completely,
release the hands.

Come forward onto all fours.

Spread the fingertips wide,

wrists underneath the shoulders

and maybe even a
little bit wider today.

So, keep playing, knees
underneath the hip points,

or maybe even just
a tad wider today.

Take a second and look
at Benji on the screen.

He's leaning his head up
against the sill, oh my gosh.

Okay, now bring
your gaze back down

and let's find the
breath together again.

Inhale, moving the spine.

So, drop the belly, open
your heart, look forward.

Exhale, round the spine.

Think about opening
the back body here

as you draw the navel up.

Inhale, open the heart forward.

Feel that stretch
through the belly.

Exhale round through the spine.

Navel draws up, we
open through the back body.

One more time, inhale,
opening through the front body.

And exhale,
rounding through the spine,

opening through the back body.

Inhale to a nice neutral spine,
this Tabletop Position.

Good, then we're gonna
bump the hips to the left.

Turn your gaze to look
past your right shoulders

in our opening up
through the left side body.

And if you're into it,

we're gonna take the left
fingertips behind the left ear

and just reach it beyond the
front right corner of your mat.

So, really opening up
through that left side body,

maybe lift your left
thumb up just a bit.

Inhale in. Use your
exhale to melt it back to center

and we'll switch.
Bump the hips to the right,

turn slowly to look
past your left shoulder,

maybe towards your left toes.

Feel that stretch in
the right side body,

that opening through
the right waistline.

Then we can add the
right hand if you like,

right fingertips
go behind the ear

and we reach beyond the
front left corner of the mat.

Let me be lifting
the right thumb up,

breathe as you
breathe and feel that opening

in the right side body,
right shoulder,

and then slowly
exhale to release.

Great, drop the hands down.

Excuse me, drop the
elbows down where the hands are.

Palms stay face down here.

As we walk the knees back,

opening up through
the front body again,

melting the heart towards
the earth for a Puppy Posture

or Heart-to-Earth Pose,
Anahatasan.

So, take three to
five breaths here.

Maybe the head comes down
to the ground, maybe not.

Lifting the hip creases
actively up towards the sky,

drawing the navel in just
a bit to engage the core,

to support the back,
to support the spine.

And this is a big
heart opener here.

So, breathe deep.

Press into your fingertips,
press into the tops of the feet.

Lovely, slow and steady,

carve a line with
your nose forward,

allow your heart to
slowly shift forward,

shoulders over the elbows.

Walk the toes
back just a little bit

as we come into a
Sphinx Posture here.

Notice if the
arms have moved here,

bring them back to parallel.

So, lots of attention to
that which is touching the ground

here in our asana,
being really specific.

Okay, and then we'll
tuck the chin into the chest,

press into your foundation,
tops of the feet,

pubic bone, elbows,
knuckles, fingertips,

and then we'll
slowly lift the chin.

Careful not to crunch
the back of the neck.

And then carving a
line through space,

right nose over to
the right shoulder.

I just saw a falling leaf,

just noticing sensation.

Taking it all in.

Feeling maybe someone

give you an imaginary kiss

on the left side of
your neck, ooh, thank you.

And then coming back to center

and taking it
slowly to the other side.

Dig into your right elbow.

Feel that nice opening up

through the
muscles of the neck here,

shoulder blades
are drawing together.

Lovely, and then
slowly come back to center,

keep the elbows where they are.

And we're just gonna
interlace the fingertips here.

Alright, if you pray,

you can just say a
little prayer here (chuckles)

or maybe just
whisper quietly to yourself,

"I love you."

And then here we go.

As promised yesterday,
let's wake up those core muscles.

So, curl the toes under,
inhale in,

take that I love you
or that prayer with you

as you lift the hips up high,

send the heels
back forearm Plank.

Now, crown of the head
reaches forward, tail back.

We have this
ongoing image of the spine

from the crown to the tail.

So, keeping the neck involved,

always remembering that it
is an extension of the spine.

You're here for three,
you got this.

Two, one, slowly lower
all the way to the belly.

Nice work, release the hands,

draw the palms back in
line with the rib cage,

squeeze the elbows
into the side body

and let's open
up to the chest here,

Baby Cobra, inhale, lift up.

And exhale to release.

Good, from here,
curl the toes under,

press up to Tabletop Position.

And then continue the
journey up nice and slow,

Downward Facing Dog,
hips up high,

softening through the neck.

Take some soft easy
movement here, that feels good,

as you begin to
gently deepen your breath.

Now, any stress or tension

that you might've come
onto this mat with today,

see if you can
allow it to spill off,

kind of let it go for now.

You can always pick it up later.

So, creating some nice,
fresh, new open space

to breathe,

to follow kind of
what feels good sensation,

welcoming in new patterns,
new ways of moving,

of breathing, of being.

So, it's one thing to just
say open mind, open heart,

but really putting into practice

is such a difficult
and beautiful thing.

And that's really what
this journey is all about.

So, here we go.

Inhale, lift the right leg
up high, Three Legged Dog,

exhale, shift it
all the way forward,

lower the back
knee to the ground.

And again, you can
stay here nice and low,

breathing mindfully, deeply
present with this sensation.

Stay here, if that's what
feels best in your body today,

otherwise we're gonna
uncurl the back foot.

So, toes uncurl, press
into the top of the left foot,

and we'll send the
fingertips forward,

swim them around and to
interlace behind the back.

Draw the knuckles down
and away from your body,

front knee over front ankle.

Drop your chin to your chest.

Feel the shoulder
blades melt down,

and then when you're ready,
lift the chin, lift your heart,

breathe nice and wide,
lateral breath.

Fill the lungs, the ribcage.

Beautiful, then
slowly release the bind,

stay where you
are in the low body

and just sweep the
arms all the way up.

Full Crescent, inhale in.

Exhale, wiggle the fingertips

as you bring it all the
way down to the ground.

Curl the back toes under,
lift the back knee,

pull the right hip crease
back as you find your twist,

inhale, right fingertips
all the way up towards the sky.

Good, breathe in.

Wiggle the right fingertips.

Breathe out as you
slowly bring that right hand

back down to the earth.

Good, plant the palms, step
the right toes all the way back,

hips up high,
Downward Facing Dog.

Inhale in deeply.

And exhale to let something go,

create some nice new open space.

Good, here we go.

Inhale, lift the left
leg high, Three Legged Dog.

Nice and slow,
there's no need to rush

as you slowly step
the left foot forward

and gently bring the
right knee to the ground.

Again, stay here.

If you need to, this
is where we are, right?

Noticing we practiced
yesterday being here, right?

Not somewhere where we
think we're supposed to be,

but really practicing
listening being here.

So, stay here if you like.

Everyone, squeeze the
inner thighs together,

find that lift
from the pelvic floor,

front knee over front ankle.

And maybe we
uncurl the back toes,

we send the fingertips forward.

We move from center as we reach,

swim the arms
around and reach behind,

maybe opposite thumb
on top of this time.

So, a little bit
different in this bind.

Maybe opposite thumb

on top of the one
that feels a little wonky.

Good stuff for the brain.
Knuckles go down and away.

So, I know everyone knows this,
but I think it's my job here

to remind you to focus
on what it feels like,

not on what it looks like.

Squeeze the inner thighs together.

Find that support from within,
drop the chin to the chest,

and when you're ready,
then lift the chin to the sky.

So, you're creating a nice
strong base, making it yours.

Nice, full, long, deep breaths.

Then release the bind slowly,

send the fingertips forward,
up and back.

Keep the chest lifted,
heart lifted,

navel drawing in and up,
pelvic floor lifting.

Good, then wiggle the fingertips

to slowly guide it back
down to the mat, beautiful.

Right hand comes to the earth.

We lift up that back knee,

strong legs, building
strength here each day

with every breath,

inhale, send the left
fingertips up towards the sky.

Pull the left hip crease back
and then reach that right heel

towards the back
edge of your mat.

Big twist here.

So, big breath, inhale,
wiggle the left fingertips.

And then exhale slow and steady,
guide it back down.

Plant the palms.

This time, step it
back to Plank or Half Plank

so you can lower the knees.

Good, breathe in here.

So, we're gonna kind of puff up

through the upper
back here in Plank

so you're not collapsed
in the shoulder blades.

This is really common.

So, see if you can
create almost a doming effect.

So, you're pressing
away from your yoga mat.

Your hip points
are kind of tucking in

towards your shoulders

so you feel your full
abdominal wall turn on.

We're here for three.

We're here for two,
we're here for one.

Slowly lower the knees and
send it back Child's Pose.

Take a deep breath in here,
close your eyes,

and exhale, let it all go.

Good, twice more like that.

Inhale deeply, lots of love in.

And maybe sigh it out through
the mouth, let it all go.

And one more time, don't think,

just breathe, here we go.

Big inhale in through the nose.

And exhale out
through the nose or mouth,

you get to choose.

Sweet, slowly come
all the way back up,

curl the toes under, and let's
send it back up to all fours.

Excuse me, back up
to Downward Facing Dog.

Inhale in deeply here,
hips up high.

Exhale as you pedal it out,

noticing what it feels
like to create the shape today.

Today.

Great, then we're
gonna go for a little walk.

So, you're gonna cross
one foot over the other

nice and slow.

No rush as we slowly walk up

towards the front of the mat,

and careful not to blast
through these transitions.

So, I like to really slow down
this silly criss-cross walk,

because you start to notice,

"Oh yeah, I feel
that in my foot."

"I feel that in my Achilles."

"I feel that in
the arch of my foot."

"I feel that in my calf."

"I feel that in my belly."

So, get in the habit of
slowing things down here

and then we'll meet
with knees slightly bent

in a Forward Fold
at the top of the mat.

Again, peek at me
anytime you need.

And we'll just allow
the head to hang here,

opening up through the low back

so make sure you
bend those knees.

And we'll clasp
opposite elbow here,

rock a little side to side,

creating more open
space in the back body

and the side body, the waist.

And allowing the
blood to flow to the head.

Take a deep breath in.

Use your exhale
to release the hands.

Bend the knees even more,

press into all
four corners of the feet

and slowly begin to roll it
up to standing nice and slow,

slow, slow, slow it down.

And we rise up together,

moving into Mountain Pose.

Close your eyes here,

lengthen through
the crown of your head.

Just allow your fingertips to
open and be soft at your side.

Lift up through the chest,

relax the shoulder
blades down the body.

Notice where you might
be gripping or holding.

Then allow your breath
to move your Mountain.

And yes, absolutely,
there's a huge metaphor there.

Lovely, then from here,
bat the eyelashes open,

we're gonna send the
fingertips behind, interlace,

open up through the pecs,
the pectorals,

open up through the chest.

And just notice if
the tailbone has become

kind of reaching towards
the back of the mat here

and see if you can just bring
your center underneath you.

So, I used to say,
"Tuck to your pelvis."

Then I used to say,
"Lengthen your tailbone,"

because there's so many

different bodies
practicing here,

just make adjustments

so that you feel like
your head and your heart

and your pelvis
are in alignment.

And we'll just start there.

Okay, one more breath
opening up through the throat,

the chest, the pecs.

Good, then bend your knees,
release the bind.

Inhale, reach for the sky.

Big breath, big stretch.

Exhale Forward Fold
all the way down.

Inhale, slide the hands
all the way up to the thighs,

find length in the spine here.

Draw the
shoulder blades together.

Nice, long, beautiful neck.

Sweet, exhale slowly,
fold it all the way down.

Standing Forward Fold.

Beautiful, from here,
listen carefully.

Bring the fingertips to the mat.

You can bend your
knees as much as you need.

As you bend your knees,
fingertips come to the mat

and we're gonna slowly
send the left foot back.

So, we know we have been in
this lunge with the knee down.

Now we're gonna try
this lunge with the knee up,

but feel free to
lower the knee at any time.

Here we go.

Inhale,
send the fingertips forward,

swim them around,

interlace,
draw the knuckles down,

and we open up here,
front knee over front ankle,

head over heart.

Strong base.

Maybe we send the gaze up.

Beautiful, breathe,
breathe into the side body here.

Good.

Now, keep the legs strong as
you release the fingertips down

to come forward and up,
nice full high lunge here,

big breath.

Maybe imagine you're
holding a big beach ball here.

So, lots of energy
in the fingertips.

Beautiful, then slowly release
going right into that lunge.

Right into
that twist, excuse me,

left hand to the ground,

right fingertips to the sky.

Nice high lunge here,
breathe in.

And as you breathe out,

bring the right hand
back down to the earth.

Great, plant the palms,

step it back for a
Plank or Half Plank.

Feel free to
gently lower those knees.

Then we'll squeeze the
elbows into the side body

as we slowly lower all
the way down to the belly.

Inhale, open up
through the chest,

lift your heart, Cobra.

And exhale, soft and slowly,
bring it down.

Curl the toes under,
inhale in, listen carefully.

Exhale, power up to Plank,
you got this.

Gaze down, quietly whisper
to yourself, "I am strong."

I am strong.

And then send the
hips up high and back.

Beautiful, take three
breaths here, in and out,

in and out, in and out.

And softly bend the knees.

Listen carefully,
just step the left foot up.

The left foot
comes all the way up.

Find your nice strong footing.

Again, we know we can always
bring the right knee down.

Otherwise, keep
it nice and lifted,

really reach
your right heel back,

pull the left hip, crease back,

squeeze the inner
thighs to the midline.

Find your core muscles,
your center,

as you reach forward,

swim the
fingertips around knuckles,

fingertips interlace and
knuckles go down and away.

Maybe you do the
opposite bind on this side.

Opening up through the chest,

stretching through
that back foot.

The Achilles,
pulling that left hip back,

drawing the navel in and up.

Beautiful, then
releasing the bind,

sending the
fingertips forward, up and back.

Big gesture here, breathe deep.

Imagine you're
holding a big beach ball.

Maybe just giving
some energy, some life,

some creativity and
imagination to these shapes

to help guide the way.

Good, inhale in.

Exhale, wiggle the fingertips
right into your twist,

right hand to the ground,
left fingertips to the sky.

So, left knee is gonna
want to come out here,

press down through the
ball joint of that left big toe

to keep that
left knee hugging in.

Breathe into all four
sides of the torso here.

Wiggle the left fingertips

and allow your exhale to guide
it back down to your lunge.

Amazing, step
the left foot back.

Strong Plank or Half
Plank here, you got this.

So, open up through
the upper back body

by sending your fingertips down

well beyond through your mat.

So, press away,
use your imagination,

feel that doming effect.

If the knees are lifted,
send the heels back.

You're here for three.

You got this, breathe deep.
You're here for two.

And we're all here
together for one, beautiful.

Slowly come down to the knees,

swing the feet to one side,
ankles to one side,

and we're gonna
transition all the way through

to lie on our backs.
Amazing job.

Benji with his head
on this window sill

is the cutest thing.

It's magic.

Okay, hug the knees into
the chest when you get there.

Take a deep breath in.

Then keep the knees hugging in,

just your version as you
interlace your fingertips

one last time and bring
them to the back of your head.

Open up through
the armpit chest.

So, you might even feel like,
wow, this is a big stretch

just to even let
your elbows open wide.

Gonna keep them
nice and wide here.

Then we're gonna send the
knees just over the hips.

So, right away,
the abs start to turn on.

Shins parallel to the ceiling.

You wanna try to
keep your low back

flush with the mat here.

We're just gonna
end with some bicycles.

So, extend the right leg
out as you lift the head,

the neck, the shoulders,

bring the right
elbow to the left knee.

Good, then slowly switch.

Inhale to center,
exhale, switch.

And back and forth,

just make sure you're
not holding your breath.

Keep it nice and
controlled here today.

We're just waking
up these muscles,

slowly building
towards that Day 30.

Cannot wait but
for now we're here

and we're keeping
a nice open mind,

a nice present breath

that guides us into the next,
into the next, into the next.

Alright, even and out.

And then you're
gonna go to one side.

Let's go, I'll go
to the left side.

So, right elbow to the
left knee, you got this.

Inhale, lift the right leg up.

Exhale, lower down.

Just three of these.

Inhale, up.
Exhale, down.

Last one, inhale, up.
Exhale, down.

We're gonna switch and
then we'll relax, here we go.

So, send it over to the right,

left elbow to right knee.

Here we go.

Left finger, excuse me, left
toes reach up towards the sky

and slowly lower that
foot down and then lift it up.

Lower down, inhale, lift it up.

And last one, you got it.

Lower down, and lift it up.

Beautiful, come back to center,

send the fingertips forward,
reach, reach, reach,

maybe straighten the legs out

and then release everything
with control to the earth.

Now, take a
big deep breath in.

As you exhale,
go ahead and sigh it out

and then bring your
hands to your body here,

and just notice.

Notice where your mind went.

And we are
working with these shapes

and with these opportunities

to breathe in different shapes,

to notice our patterns
and ultimately improve

function, to move better

and towards what feels whole.

This is just not
gonna happen in a day.

So, if that was challenging

or if you felt like a burning
warmth, (chuckles) some heat,

just welcome the sensation

and know that
you're on the path.

Great, release the
hands gently to your sides.

Palm face up.

So, an open palm here
to end this practice.

Close your eyes,
take a deep breath in.

And a long breath out.

In areas where you feel

maybe discouraged

or a little shut
down or feel tension,

trust that the act of you
showing up for this practice

can provide a gentle, loving,

and safe opening for
you to make new discovery.

It is an honor and a
pleasure to support you

on this journey.

And thank you so much
for moving with me today.

Slowly bend the right knee.

Slide the left
foot up to the ground.

Slowly bend the left knee,

slide the left
foot up to the ground.

Lift your heels, just the heels,
and then lower them.

Lift the toes,
just the toes, flex your feet,

and then lower them.

Bat the eyelashes open,

hug the knees into the chest,
give yourself a hug.

Inhale, lots of love in,

and lots of love out.

Let the feet land
on the ground now

with a little bit of a thud.

Notice what it feels
like to be alive today

as you bring the hands to
the forehead or to your heart.

And we'll take a final
breath in through the nose.

And an open mouth sigh to close.

Thank you, everyone.

Take good care.
Namaste.

(soft upbeat music)