- What's up everyone, and welcome to True, your 30-Day Yoga Journey. I am Adriene, and today is day six, traditionally known as six-pack abs. But really, today we
are focusing on kindling your inner fire, getting
strong in a way that feels good and really stoking the
fire that is unique to you. So hop into something comfy
and let's get started. (upbeat music) Alrighty, my friends,
let's jump right in today. We're gonna come to all fours. We're gonna walk the
knees as wide as the mat, bring the big toes together,
and send the hips back so we can begin an extended child's pose, just taking a moment to
connect with the breath and settle in for today's
practice, stoking the fire. So you may have heard it before. The mat is a mirror. So today's practice certainly
focuses on core strength. But you can also consider
this idea of getting centered as you get strong. You can consider the
practice of spiraling inward toward your core values. What matters most? You inhale lots of love in, and exhale lots of love out. Inhale to look forward, open your eyes, and exhale to come all the
way up, tabletop position. Walk the knees in, strong
and mindful foundation. Here we go. Drop the belly, inhale, open the chest. Lift the corners of the
mouth just a hair here. Exhale, round through, just three of these so they're nice and slow. Inhaling to open, find expansion, and exhale to round,
soft-bending the elbows. Last one. Moving with your breath. Beautiful, then inhale, come
to a nice neutral spine, and here we go, guys, dropping
the elbows down to the earth, keep them right underneath your shoulders, today we're gonna
interlace the fingertips, and yep, you guessed
it, draw your navel up. You're gonna curl the right toes under, send the right leg out, then
curl the left toes under and send the left leg out. Find that sits full into heal connection. Now our floor practice
from a couple days ago. Remember, press away from the yoga mat so you're collapsing into your bones, but lifting front body
up to meet the back body. Rock front, rock back,
send your gaze forward way beyond your yoga. We're here for five, four, three, meet your appropriate edge,
two, and one, beautiful. Lower the knees, release just the hands, and walk the knees back. Feel the front body really
stretch on this puppy posture here today. So we have like a half downward
dog here, long puppy belly, forehead comes to the earth,
big shoulder opener her, inhale, and exhale. One more time. Inhale, and exhale. Fabulous. So here we go. Draw your navel up. We're gonna press back to the palms. So lots of awareness in the fingers. We really we're down to
the index finger and thumb. We'll curl the toes under,
lift up, plank pose, hello. Sits bone to heel connection again, you can rock front, rock
back if you like here. Find that sensation again
of lifting front body up to meet the back body, press
away from your yoga mat don't collapse. Great, then we're gonna
bring the right knee in towards the center of your body, in towards your heart, squeeze and lift, and then send the right leg out. Same thing on the left
side, left leg comes in, and then send the left leg. And now keep it going. So you can go into kind of
mindful mountain climbers here, moving at a faster pace or
you can keep it nice and slow tempo, moving with your breath. Take breaks when you
need to, you got this. Really focusing on pressing
away from the yoga mat. Keep the neck nice and long, a beautiful extension of the spine. Claw through the fingertips, you got this, we're here for five, four,
three, light the fire, stoke it, two, and one. Beautiful, come onto the
knees, bring them together, really together, and send the hips back, and just sit up nice and tall,
you can take thriller arms here to just kind of counter-stretch
through the forearms. And continue to observe your breath. (breathing deeply) Beautiful, bring the hands
together at your heart, take a deep inhale. And use an exhale to relax
any tension or stress in the neck and the shoulders. Give the thinking mind a break. Be thankful for this
experience with your body. So as we continue to
stir the pot, the kindle. Not to be confused with Kindle. For those privileged enough,
lucky enough to have a Kindle. So as we continue to stir the pot, just think about that metaphor,
the mat being a mirror. And maybe again this idea
of what we do on our mat totally affects what we
experience off the mat so it's not just core strengthening for chiseled stomach. What really matters? What do you really love about yourself? Alright, I'll shut up,
here we go, inhale, exhale, let's come all the way
back to that plank pose. Keep those things in
mind, though, perhaps. Back to the plank, you
got this, nice and strong. Press, find your yoga breath. And then this time, we're
gonna draw big circles with the right knee one
way and then the other, and then switch, left leg,
one way, and then the other. And then keep it going, alternating. If being on the wrist
here is too much for you, you can do this on the knees,
one way, and then the other. One way, and then the other. Breathing as you tap
into that core strength, your center of gravity
is becoming very aware. Alright, do one more on each
side, you got it, here we go, meeting our appropriate edge
here, neck is nice and long, go ahead and send your gaze
forward as you finish it out. Beautiful and release,
both knees come together, send the hips back, and let's
do wrist circles this time instead of thriller arms. Pay attention to your breath. Hands come together, inhale in. Consciously letting go of any
stress or tension in the body. Then inhale to the lift
the sternum to the thumbs and exhale to bring it back forward. Now this time, we're
gonna stay on all fours. And we're gonna turn the right
toes all the way off the mat and begin to open up
onto the right hand here and extend the left leg, so peek at me as much as you need to for the demo. We're pressing away from the yoga mat, not collapsing in, so using
the floor to press away from. Beautiful, and we're coming
into a little gate variation here so the left toes turn in. And then first, let's take
the left fingertips high up towards the sky and then from here, we're gonna bring it
in, pull the left thumb and then left forearm comes
just over the head here. Keep the neck nice and long,
you're gonna wanna collapse a little bit here as you get tired so keep the neck nice and long. Now abdominals are already turned on, lower belly and upper
abdominals coming in towards the center, your center of gravity. Inhale, find expansion,
exhale, lift the left leg, bring it all in, elbow to knee. Then inhale to find expansion. Press into your right foot
and exhale to bring it in. Also good for the booty
here, inhale, extend, and exhale, round through. Inhale to extend, and
exhale, bring it together. Twice more, inhale to find expansion, exhale connect to your center. Inhale. Last one, you got it, exhale. Come back to the earth, foot,
reach the left fingertips up high, and then exhale, hand comes down, and we reel everything
in, knees come together, and we come to sit back, way back. From here, palms come together and again, we take a deep breath in, exhale, consciously, physically relaxing any tension or stress
that might have developed during that experiment. Sweet, then we'll inhale,
exhale to come forward and take it to the other side. Come to your tabletop position. From here, turn the left toes out, press the left palm into
the earth and then find that resistance, that pressing
away as you straighten through the right leg. Turn the right toes in. Lengthen tail bone
towards your right heel. And then first we'll take
the right fingertips high towards the sky, connect, feel
that transversive abdominus turn on, reach reach
reach, and then here we go. Right thumb all the way
over and behind you, right form just above the head here and then just check in with your neck. Beautiful, and this might be enough, you might just pause
here, ah, I'm connected, I'm plugged in, this is
my appropriate edge today. Otherwise, maybe we'll take the
experiment a little further, inhaling to find expansion,
and exhale, from here, from a place of connect,
it draws in, lift, and bring it together. Beautiful, inhale to expand,
and exhale to draw in. Inhale, find length, take
up space, you got this. Exhale, bring it in. Create 100% full body experience here. Pay attention to your
energetic body via the breath so that you feel like you
are working with your body, not on it. Let's do two more, inhale, exhale. One more, make it awesome,
inhale, and exhale. Beautiful. First the right foot comes
down, find expansion, inhale, wiggle the right
fingertips, and then exhale, dial it all back in. Beautiful, bring the knees together, and this time we're
gonna curl the toes under and come to sit on the
heels so you're getting a nice deep stretch in
the foot, palms together, and observe your breath, your spirit. Let your belly be soft as
you inhale lots of love in, and exhale lots of love out. Inhale lots of love in, and
exhale lots of love out. Gorgeous, come off the
feet, palms come together, last time here in the plank,
we're gonna bring the feet up, press press press, you can
also do this in half plank, cross the ankles for fun. Everyone's like, this isn't fun! Of course it is, come on
now, change your perspective, press away from your yoga mat, here we go. You're gonna try to keep the
hips where they are in space, this is our last plank, then
we're coming onto the back, yay, so you're gonna
try your very darnedest, keep your hips where they are in space, press away from your yoga mat,
think of your floor practice, and then touch right
fingertips to left shoulder and then bring them down. It's hard to talk and do this. And then left fingertips to right shoulder and then keep your gaze
out as you do this, back and forth, widen your
stance if you need to, it's helpful and here we go. Try not to move those
hips too much in space. Let it affect your breath,
your spirit, you got it. And we're here for five, four, three, two, look forward, you got
it, and one, beautiful. Slowly lower to the knees, this time, kick the legs to one side,
any side, and come through to sit, awesome work,
really really really great. You're gonna come all the way through. Once you find your seat, bring
the hands behind the thighs. Inhale, loop the shoulders, and exhale. Again, relax any stress or tension in the neck or the shoulders. Get good at this. Inhaling in and exhaling,
just letting go of any stress or tension in the neck or shoulders, so much of the time I find
I'm like holding things that just don't need to be held onto. So you can practice that
little dance almost anywhere. In the shoulders, and I see
it in people all the time, I just wanna pet, pet shoulders. But I don't because
that's their, you know. It all depends, okay. Here we go, lean back,
way back, lift the shins, you can interlace the hands
here, there's no cheating. A lot of you have heard
me say this before. There's no cheating in
yoga, you make it your own. Be true to yourself here,
so go ahead and actually, let's all clasp one wrist
here so that we can find a little supportive boat here to start. And then once you feel like you got it, take your gaze out like the bomb person you are, lift your heart, lift your chest. Fierce focus out. Then stay here, hold
onto your fierce focus, or take the fingertips up, palms face up, spiral, elbow creases to the sky. Inhale in, exhale, relax
the shoulders down, lift your heart more. Then slowly we're gonna
straighten the right leg, bring it back in, and then
slowly we're gonna straighten the left leg, bring it
back in, twice more. Right leg. Nice and slow, controlled
movement, left leg. Last round, right leg. And left leg, lift your chest, you got it. Beautiful. If you're captured, go ahead and release, inhale, everyone, exhale,
slowly lower down. Inhale, reach the fingertips up high, exhale, bend the elbows,
interlace the fingertips, bring them behind your head. Now from here, elbows are
gonna go really really wide then I'm gonna hug my lower ribs down by taking a deep breath
in and on an exhale, give a good SH sound like this. Shh. And as you do this, feel
the abdominal wall contract, naval draws down down down. Let's go again, big inhale. Give it a try. Shh. Empty it out as much as you can, so much so that you feel
really silly, and/or amazing and let's go one more time, big inhale. Exhale, shh. Contract, contract,
contract, contract, contract, empty empty empty, and then
from here, slowly lift the knees either together or one at
a time, all the way up. Scoop the tail bone, this is
our last little dance here. You got it, shins parallel to the ceiling, although you want your lower
back to be flush with the mat, so if you need to, draw your
knees a little bit closer towards your elbows or face. Here we go, big inhale, exhale to lift. Okay, no crunching here,
keep the neck nice and open, imagine you're holding
a juicy piece of fruit between your chin and your chest. Whoa! Hey-o, haven't said that one
in awhile, big breath in. Exhale, extend the right
leg, just the right leg, just like we did before. Great, one more breath, big twist, exhale, right elbow to left knee,
extend the right leg out long and maybe lower it to
hover just above the earth, nice, slow, controlled movement today. Then inhale, rise, come back to center, and exhale, just extend the left leg, pause, big breath in,
scoop the tail bone up, lower back on the mat, and
then exhale, big twist here, you got it, nice, slow,
lowering of the left leg down to hover, perhaps, inhale,
keep length through the crown, you got this, and exhale,
come back to center. Gorgeous, inhale, look up. Exhale, right into the twist. Shh. Inhale, look up. SH sound as you go into your twist. Shh. Inhale, scoop and lift, look up, exhale. Shh. Inhale, scoop and lift, look up, exhale. Shh. Inhale, scoop and lift,
last round look up, exhale. Shh. Last one, inhale, scoop
and lift, look up, exhale. Nice, slow movement. Shh. Inhale, look up, and exhale, release, hands come to the belly, toes
touch down on the earth, muah, and we open the knees wide. Nice work everyone, give
your sweet belly a rub-down. And we're gonna rub in a
circular motion, clockwise. And seriously, close
your eyes and just love this part of your body, it gets a lot of strange and interesting attention. Sucking in, buttoning up, negativity. So we owe it to ourselves and to each other to
keep leading by example to help shift the way we
see this part of the body. Women and men. Come to stillness, take a deep breath in. And sigh it out with
sound, don't be afraid. Here's to the infamous day six. And here's to loving what matters. Bring the knees together nice and slow. Bring the feet as wide as your yoga mat, let's counter all this by
drawing the knees into rest gently. Knees kissing each other. And then we'll bring the palms together, thumbs to third eye. May we always see the truth. Here we go, drop your
thumbs toward your lips, may we always speak the truth, and yep, we're doing it, thumbs
right down towards your gut, your belly, may we always feel it. Awesome work, everyone, see you tomorrow. Namaste. (upbeat music)
This hurt my butt more than my abs.