Day 2 – Open | MOVE – A 30 Day Yoga Journey By Yoga With Adriene

hey everyone welcome to move your 30-day yoga Journey I’m Adrian in this is sweet Benji and today is day two open let’s get started

alrighty let’s begin in our comfortable seats our meeting your comfortable seat I’ll come into mind

let’s start by bringing a Hands-On to the body may be left hand to the heart right hand to the valley

you made it here again

so honored

that you would share your valuable time and energy with me

Benji with all of the beautiful

people

hard either 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 reverence here in the beginning is we

find a nice deep breath in

Anna long breaths out

getting in the habit of Landing here in the moment just as we established yesterday with whatever whatever you got so there’s no prerequisite your expectation

just allowing

mirror active 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 don’t get too worried about kind of where we’re going or what you’re supposed to be doing to allow yourself

to be present here and of course we’ll use the most amazing to love the brass to

help guide us

they’re so inhaling deeply

exhale completely release the Hanscom forward onto all fours

spread the fingertips wide wrist underneath the shoulders and maybe even a little bit wider today so keep playing knees underneath the hit points or maybe even just a tad wider today take a second look at Benji on the screen here waiting his head up against the sill oh my gosh I’m going to bring her gaze back down and let’s find the breath together again I didn’t help moving the spine so drop the belly open your hearts look forward

exhale rounds finding about opening the back buddy here is you draw the navel up

inhale open the heart forward feel that stretch through the belly exhale round or the spine Naval draws up we open to The Back Body one more time and you have opening through the front body

and exhale rounding to the spine opening through the back of body

inhale too nice neutral spine is tabletop position good then we’re going to bump the hips to the left turn your gaze to look past your right shoulder so now we’re opening up through the left side body and if you’re into it we’re going to take the left fingertips behind the left ear and just reach it be on the front right corner of your mouth that’s a really old burning up through that left side body maybe lift your left thumb up just a bit

inhale end-user exhale to melt it back to Center and we’ll switch pump to hips to the right turns slowly to look past your left shoulder maybe towards your left toe feel that stretch in the right side body that opening through the right waistline and 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 with me be listing 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 he may drop the elbows down where the hands are almost a face down here as we walk the Nev back opening up through the front body again melting the heart towards the Earth for a puppy posture or hurt to Earth pose on a hot the awesome so take 325 rest here maybe the head comes down to the ground maybe not

lifting the hip creases actively up towards the sky drawing the navel and just a bit to engage the core to support the back to support the spine

this is a big heart opener here so breathe deep press into your fingertips pressed into the tops of the feet

lovely slow and steady car aligned with your nose for word allow your heart to slowly shift forward shoulders over the elbows you know 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

a lot of attention to that which is touching the ground here in our office and I’ll be really specific

okay and then we’ll take the train into the chest press in your foundation tops of the feet. Bone elbows Knuckles fingertips and then we’ll slowly lift the chin careful not to touch 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 thank you and then coming back to Center and taking it slowly to the other side dig into your right elbow

feel that nice old man through the muscles of the neck are shoulder blades are drawing together

lovely and then slowly come back to Center keep the elbows where they are and we’re going to interlace the fingertips here

all right if you pray you can just say a little prayer here 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 do curl the toes under in Helen take that I loved you or that prayer with you if you lift the heads up high heels back forearm plank

now crown of the head reaches forward tailback we have this ongoing images of the spine

from the crown to the Tails so keeping the neck involved always remembering that is it is an extension of the spine you’re here for three you got this to one slowly lower all the way to the belly Nice Work Release the hens you’re all the Palms back in line with the rib cage squeeze Elvis in the side button let’s open up to the chest here baby cobra inhale and exhale to release good from here curled 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 out any stress attention that you might have 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

it’s one thing to just say open mind open heart but really putting in a practice is such a difficult and beautiful thing and that’s really what this journey is all about so here we go in hell if the right like a pie three-legged dog exhale shipped it all the way forward lower the back need to the ground and again you can stay here nice and low breathing mindfully deeply present with the sensation stay here if that’s what feels best in your body today otherwise we’re going to uncurled back foot Soto’s uncurl pressing of the top of the left foot will send the fingertips forward swim them around and to interlace behind-the-back draw the knuckles down when away from your body friendly ever front ankle

drop your chin to your chest feel the shoulder blades meltdown and then when you’re ready lifted chin lift your heart breathe nice wide lateral breath field along the rib cage

beautiful and soli release the vines stay where you are in the low body and just sweep the arms all the way up. In Helen actually a 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 have Chris back as you find your twist in hell 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 then plant the Palm step the right toes all the way back hips up High downward-facing dog inhaling deeply

and exhale to let something go create some nice new open space

good here we go in Alice 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

I can stay here if you need to do this is where we are right now noticing we practice yesterday being here right not somewhere where we think we’re supposed to be but really practicing listening being here stay here if you like everyone’s squeezing her thighs together find that lift from the pelvic floor front you ever 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 baby opposite Salman top this time so a little little bit different this find me the opposite them on top the one that feels a little wonky

and 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 I know what it looks like squeezing your thighs together find that support from within

drop the chin to the chest and when you’re ready

then lift it into the sky

they’re creating a nice strong base making it yours

nice full long deep breaths

then release the vine slowly send the finger tips for word up and back keep the chest lifted heart lifted Naval driving in and out pelvic floor lifting cuz I don’t wiggle their fingertips to slowly guide it back down to the mat beautiful right hand comes to the Earth we lift up that back nice strong legs building strength here each day with every breath in heel sandal left fingertips up to the sky

whole lot of Grease back and then we reach that right healed towards the back of your mouth. Big twist here so big breath in him wiggle the left finger tips and then exhale slow and steady idle back down plant the Palm this time step it back to plank or half planks you can lower than he’s good breathe in here so we’re going to pop up through the upper back here and planks are not collapsed in the shoulder blades it’s really common so see if you can create almost a domain affect your pressing away from your yoga mat your points are kind of talking in towards your shoulder so you feel you’re full of domino wall turn on we’re here for 3

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 I’ll let it all go

good twice more like that inhale deeply lots of lovin

maybe side out through the mouth let it all go

one more time don’t think just breathe every go Megan Hill in through the nose

in exhale out through the nose or mouth you to choose

sweets slowly come all the way back up curled toes under and let’s send it back at the all Force excuse me back up to downward-facing dog

inhaling depreciate your hopes up high exhale as you paddle without noticing what it feels like to create this shape today

today

Great America go for a little walk so you going to cross one foot over the other nice and slow no rush as we slowly walk up towards the front of the mat and the careful not to blast through

these transitions so I like to really slow down the Silly criss cross walk because he starts in our Zoe I feel that in my foot I feel anime Achilles I feel that in the arch of my foot I filled out of my calf I feel that in my belly you know 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

Harold’s allow that had to hang here opening up to the low back so make sure you bend those knees

what class opposite elbow here Rock a little side to side creating more open space in the back of body and the side body that waist

Summa laude the blood to flow to the Head

take a deep breath in

music exhaled to release the hands and then he’s even more pressing to all four corners of the feet and slowly begin to roll it up to standing nice and slow slow slow slow it down

we rise up together moving into Mountain pose

close your eyes hear lengthen through the crown of your head still 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

yes absolutely there’s a huge metaphor there

level even from here about the eyelashes open we’re going to send the fingertips behind interlaced open up through the PEX pectorals open up through the chest I’m just notice if the tail bone has become a kind of reaching for the back of the mat here and see if you can just bring your Center underneath you so I used to say talk to your pelvis and you say lengthen your tail

because there’s so many different bodies practicing here just 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 to test the packs

good then bend your knees release the bind inhale reach for the sky big breath Big Stretch exhale forward fold all the way down and he’ll Slide the hands all the way up to the find length in the spine here draw the shoulder blades together nice long beautiful neck sweet exhale slowly. Standing forward fold beautiful from here listen carefully bring the fingertips of the night I can bend your knees as much as I need is you bend your knees fingertips kind of the mat and we’re going to slowly send the left foot back so we know we have been in this lunch with the knee down now we’re going to try this one under the knee up but feel free to lower than you at any time here we go in he’ll send the finger tips for swim them around interlace draw the knuckles down and we open up here front of your front ankle

head over heart

strong base maybe we send the gays up

beautiful breathe breathe into the side body here could now keep the leg strong as release the fingertips down to come forward and up nice. Highlands your big breath maybe imagine you’re holding a big beach ball here’s to lots of energy in the fingertips beautiful than slowly release going right into that lunch left hand right into that choice give me left hand to the ground right fingertips to the sky nice high lunch here breathing and if you breathe out bring the right hand back down to the Earth great plan at the Palms step it back for a plank or half blank feel free to gently lower those knees then we’ll squeeze the elbows in the side body as we slowly lower all the way down to the belly and he’ll open up through the chair lift your heart cobra

find exhale soften slowly bring it down curled toes under inhale in listen carefully exhale power up to plank you got this down quietly whisper to yourself I am strong

and then send the heads up high and back beautiful take three breaths here in and out in and out in and out

play softly beninese 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 nice and lifted really reach your right heel back pull the left of Greece back squeezing her thighs to the midline find your core muscle your Center is it reach forward swim the fingertips around Knuckles fingertips interlace and Knuckles go down and away maybe you do the opposite buying on this side

open up through the chest

stretching through that back foot that kill he’s pulling that left hip back drawing the naval and and up

beautiful then releasing the behind 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 in Helen exhale wiggle the fingertips right into your twist right hand to the ground left finger tips to the sky over left knee is going to want to come out here press down through the ball joint and that left big toe to keep that left me hugging in

Freeman all four sides of the Torso here wiggle the left finger tips and allow your exhale to guide it back down to your lunch amazing that the left would back strong blank or half blank hear 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 affect if the neither lifted send the heels back here here for three you got this breathe deep you’re here for two we’re all here together for one beautiful slowly come down to the knees swing the feet to one side and goes to one side and we’re going to transition all the way through to lie on our backs amazing job

Benji with his hat on this windowsill cutest thing

Magic

okay how do I need to do the chest when you get there take a deep breath in

and keep an he’s hugging and your version is 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 and it keep them nice and wide here they’re going to send the knees just over need the hips are right away of the ABS start to

turn on shins parallel to the ceiling going to try to keep your low back flush of them out here we’re just going to end with some bicycles to extend the right leg out as you lift the head the next to shoulder is bring the right elbow to the left knee good then slowly switch

and how to center Excel switch

and back and forth just make sure you’re not holding your breath keep it nice and control here today or just waking up these muscles slowly building towards that day 30 cannot wait but for now we’re here

so we’re keeping a nice open line and nice

present breath

the guides us into the next into the text into the next all right even it out and then you’re going to go to one side let’s go go to the left side the right elbow to the left knee you got this in hell if the right leg out XL or it down just three of these inhale exhale. Last one in hell up exhale down we’re going to switch and then we’ll roll a Siri go so send it over to the right left elbow to write me

here we go left finger excuse me lactose reach up for the sky and slowly lower that foot down and then lift lifted up

lower down

in a lift it up and less when you got it lower down

and lift it up beautiful come back to Center send the finger tips for word Retreat reach may be straightening legs out and then release everything with control to the Earth

now take a big deep breath in as you exhale go ahead inside 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 and different

shapes

to notice our patterns and ultimately improve

function to move better and towards what feels holes is just not going to happen in a day so if that was challenging or if you felt like a burning warmth and heat just welcomed the sensation

and know that you’re on the path

can’t release the hands that lead to your sides Palm face up so an open Palm here to end this practice

close your eyes take a deep breath in

how long breath out

in areas where you feel

may be discouraged or a little shutdown or feel tension

trust that the act of you showing up here 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 been the right knee slide left it up to the ground slowly been the left knee slide to left foot up to the ground

lift your heels the heels and then lower them with the toes the toes Flex her feet and then lure them at the eyelashes open husband he’s into the chest yourself a hug and a lots of loving

and lots of love I’ll let the feel in on the ground now with a little bit of a thud notice what it feels like to be alive today and she bring the hands to the forehead or to your heart

will take a final breath in through the nose

and an open mouth side to close

thank you everyone take good care