TRUE – Day 13 – Strength & Harmony | Yoga With Adriene


– ‘Sup everyone,
and welcome to True, your 30 day yoga journey. Adriene here, and Benji
is here to join me as well, and we have a lucky day
13 practice here for you. Today we’re focusing
on strength and harmony. Let’s get started. (light music) Alright, my buddies,
let’s begin standing today. We’re gonna take the feet out just a little bit
wider than your hips, and your gonna turn thy toes out just a hair. Then right away, let’s
connect to the energetic body to support the spine, that which
literally holds you up, by drawing the
navel in, reconnecting to that center practice, and lengthening
the tailbone down. And actually, go ahead and take one hand to the front
and one hand to the back, and just feel that shift. So, we’re not
necessarily tucking the pelvis, but there is an awareness
of a lengthening down and a lifting up. And for most, especially
if this is a new thing, you’ll kinda feel your glutes
turn on here right away. Then make sure you’re
not tightening in the glutes, but they’re just
engaged if that’s the case. And then everyone bring
your hands to your heart. So, playing off the
connect from yesterday, we have a
strengthening practice, but it does not
have to mean harder, and pushing, and faster. I’m here to invite us all to realize and remember and continue to
return to this idea that we don’t always have
to be in pain to gain. In fact, let’s not. (laughing) And say we did. So, lift the
sternum to the thumbs, take a deep breath in,
and on an exhale, relax your shoulders. In fact, I see it
all the time in the message boards and on Twitter, people don’t expect to get
their butts kicked in yoga, in particular
with Yoga With Adriene, but it happens. So, let’s play with
strength and harmony today. (humming) ♪ Tell me what you gonna do ♪ ♪ Do or die ♪ Bend the knees,
let’s start to drop our centers down in space. So really, your knees bend, just playing off
yesterday’s practice, because your center
begins to come down. And then many
people start to panic here. Oh gosh, oh gosh, what do we do? So just be really present with, okay, I’m gonna
support my center of gravity by lengthening tailbone down, knees might wanna fall in here. We’ll hold,
steadfast and strong here to being kind to the knees by pressing into the
outer edges of the feet. And now more
muscles start to turn on. Heyo. But we keep a
soft, relaxed face. We start to use this
challenge to connect to a deeper part of ourselves,
which is the breath, so your breath
will start to change. And you have this line
that we towed on perspective of, like, do I have
to go hard and fast, or can I soften
within the challenge of this, what we call in yoga,
Goddess Pose, or some people
call it Horse Pose. I think God or
Goddess Pose is lovely, no offensive to
the horses out there. I was a horse girl too. I am probably a horse girl. Once a horse girl,
always a horse girl. Okay, shut up, Adriene.
Here we go. Open the palms wide, let’s go
full on goddess here to begin. If you’re starting
to sweat and shake, that’s the idea. Let it affect your breath, let it affect your
spirit, breathe deep. Press into the
outer edges of the feet. If this is too much,
you can keep the hands on the waistline here. Elbows go out wide,
backs of the palms pull back and we inhale, open the chest. We’re here for five,
maybe sink a little deeper. Four, three, two, I love you too, and one. Slowly begin to come up,
hands come back to the heart. Claw through the toes here, draw energy up from the arches, lift from the pelvic floor. You got it, inhale. Exhale, soften, and release. No stress or tension in
the neck, the shoulders. Keep a little sense of humor. You know, the idea is that
we are coming into harmony, this harmonization
with your true self, so how you
handle things is a great reflection, for me, anyway. It’s a great little
mirror of my true self, and how do I want to be? What type of
person do I wanna be, this reactionary person, or
this kinda person that sees only the challenge, or can I connect to a different
way of being within that. So, that said, you know
we’re going back into it. Here we go, inhale. Exhale, bend the knees. Find your foundation. And then we’ll open up. Sink a little deeper, and allow
this to affect your breath, nice and controlled. Head over heart,
heart over pelvis, press into the
outer edges of the feet, pull the backs
of the palms back, lift your chest,
stretch through the pecs, breathe a little deeper. Building strength,
transformation, definitely toning
the body does so good, but a little bit more, right? As we sink down and go,
“How am I gonna react in this “as my body starts
to tremble and shake?” And if you need a
little more to explore, lift your right heel,
and then put it down, and then lift your left heel,
and then put it down, and now lift
both heels and lift up from your pelvic floor. You got the
training, you got it. Inhale and then exhale,
release everything, slowly come to stand,
hands come together, take the deepest
breath you’ve taken all day, and then exhale, let it all go. I love you too, I know
everyone’s gonna love me today. Strength and harmony. Trying so hard not to do bone
thugs over and over again. Turn the left toes in,
turn the right toes out, inhale, reach
your fingertips out, exhale, bend your front knee. Inhale to lift it up,
straighten the front leg, exhale, bend your front knee. Strong gaze forward
as you inhale and exhale. Strong legs, feel your muscles, honor them by really
noticing what’s going on. Great, then the next time
your front leg is straight, keep it straight, we’re
gonna bump the hips out, reach the right
fingertips forward, and slowly tilt down,
keeping your center engaged, so tap into that connection
from yesterday, Triangle Pose. Big stretch here,
open through the chest. Fingertips can
come down to the earth or to a block, but let’s see, we’re not gonna
be here for long, if you can use your center work, cinching upper
abdominals and lower belly in towards the
middle to breathe here and to be here fully
for five, four, three, breathe, two, and on
the one, navel draws in and we come all the way back up. Bend your front knee,
Warrior II. Inhale, Peaceful Warrior. Keep it soft and easy here. And then exhale,
we’re just gonna come all the way back to center. Straighten both legs,
turn both toes in, pull the pinkies back. Own it here, big energy state, big, proud heart lifting strong. In kids’ yoga, I have
the kids go, “I am strong.” And for me, getting
back to my true self is getting back
to that child in me, so let’s all do it. Inhale, exhale,
strong, I am strong. Arms are dying! Okay, here we go, let’s
take a break with the arms. I’m not that cruel. Take a little break
with your arms, just in case. We have all different types
of people practicing here, so you gotta remember, I’m
trying to take care of everyone. When you’re ready,
send the legs out, arms out. Left toes out, right toes in. Pull it back, inhale,
exhale, bend your front knee, Warrior II. And find a little
flow with your breath, inhaling to straighten,
or you can exhale here too, but just moving
with your breath. When the arms do get tired here, the legs start
to really turn on. Just be really
conscious in your reaction. Maybe surprise yourself. Awesome work, and the next
time your left leg is straight, really pull up
through that left hip crease, bump the hips back. Fingertips continue
to reach out, out, out, and we’ll slowly,
with strong legs, begin to find that tilt. Triangle Pose,
connect to your center, loop the
shoulders back, lean back, spiral your heart
up towards the sky, breathe, and then
find a softness here as you play with that
stability, that strength. Five, four, three,
breathe deep, two, and then slowly,
from the middle, come all the way back up. Warrior II, strong and steady. And then Peaceful Warrior,
flip the script, press into the outer edge of
your back foot, big stretch, and then come back
to your Warrior II. Nice, straighten
through the front leg, turn the left toes in,
hands come to the waistline. Close your eyes or bring your
gaze downward, past your nose, and notice your breath. So we have this
superhero pose here. Press into the
outer edges of the feet, and you’re gonna step
back on your mat a little here as we prepare for a
wide legged forward fold. Inhale, exhale, and again, energy draws up from the arches. When we press
into the outer edges, you can feel your inner
thighs engaged, strong legs, lift up through the front body, ground through the back body. Such a power pose,
feel it, live it, be it, strong. Inhale. Keep the strong
legs as you exhale. Begin to lead with
your heart forward. Take a look down in the pond, broaden through
the back of the neck, and then continue
the journey down. Fingertips might come to
the earth here, or palms. Continue to
breathe here, breathe deep. If the palms are ready to walk a little further back
in towards the arches, you might take it there. Maybe to forearms. This is an
intense stretch, so please marry a beautiful,
strong breath to it. And then, as you’re ready,
slowly begin to walk back up, engage your core,
strong legs remain, hands come to the
waistline, and we just come all the way back up
the way we went down, bringing the shoulder blades
together, elbows together, drawing together to
come all the way up. Beautiful, inhale in, exhale, step or hop to the center. Feet together,
really together, nice work, zip the legs up, so really
squeeze the legs together, this should feel really good, and we’re gonna interlace the
fingertips behind the back, palms together,
knuckles drawn down and away. Again, really squeeze
the legs together here as you lift your chest. And then release
the arms, and slowly we’ll walk to the
front of the mat, nice work. When you get there, feet
together, really together, you can find your yogi
toes, maybe play with that, and then here we go, big
inhale to reach for the sky. Strong legs, strong focus out. Exhale, fold all the way down. Inhale halfway,
lift your vision. Exhale, fold. Now, plant the palms,
step it back, plank pose. Just like yesterday,
dip the right hips down. You’re like, “No!” And then the left,
and then the right again, and then the left,
and then the right again, and then the left, and
then here’s our fifth round, we got it, and
then the right again, and then the left. Yes! Inhale to plank again,
exhale to your dog. Gettin’ strong, my
friends, you got it. In Downward Dog, inhale,
lift the right leg up high, and exhale, bend the right knee. You’re gonna open up. Breathe, long puppy belly here. And then inhale,
straighten the right leg, and exhale, bring it
all the way up and through. Pivot on the back foot,
and from here, you’re gonna bring
your right fingertips in line with your right arch, or you’re gonna
bring the right elbow to the top of the right thigh. And then inhale,
Extended Side Angle, left fingertips reach up
toward the sky, stay there, or hug lower ribs
in and take that arm all the way to the front. And keep up with
your beautiful breath. Inhale, exhale to
bring it back down. Left hand comes to the earth,
keep the legs where they are, inhale, right
fingertips to the sky. Lift up from the
pelvic floor here, connect to your
center, and then exhale, bring it all the way down. Plant the palms,
step the right toes back. Yep, right hip goes down. Come back to center,
left hip goes down. Really getting
into the obliques here. You can come
onto the forearms here if it’s too much on the arms. Here we go,
right, and then left. Forearms would look like this, right, and then left, and
then right, and then left, and then do one
more, here we go, right, and then left, yes, and then Plank Pose to inhale and Downward Facing Dog
to exhale. You’re doing great,
beautiful, strong, connected, beautiful. Left leg lifts high,
big breath in. Exhale, bend your left knee,
and when you’re ready, begin to open it up. Nice, inhale,
straighten the left leg, and then slowly bring
it all the way up and in. Pivot on the back
foot, and then again, Extended Side Angle, you can experiment with
the left fingertips coming to the ground first, front knee over front ankle. Or lift it up
high, give yourself a little more space,
coming onto the elbow. And then connect to
your center, strong back leg. Maybe you take that right arm all the way up and overhead. Beautiful, inhale in,
exhale, bring it all the way back to your lunge,
keep the legs where they are, right hand comes to
the earth and inhale, lift up from your
center, big twist. Inhaling again, and
then exhale to bring it down. Amazing, plant the
palm, step it back. Last round, let’s go! Lowering with the right. Back to center, and to the left. You can count
’em out, five rounds. Two, here we go
with number three, and four. Don’t forget, you can
come onto the forearms here, and five,
let’s do it, you got it! Beautiful, then inhale to plank, and exhale to
Downward Dog, stick with me. Inhale in and exhale,
lion’s breath, tongue out. Okay, take one more
breath in here, you got it. And this time, as you
exhale, bend your knees, and soft landing,
slowly bring them to the earth. Bring the toes in,
take the knees out, inhale to look forward,
stretch your belly, and then exhale to
soften the hips back. From here,
forehead comes to the earth, and we’re gonna
go namaste shark fin. If you’re like,
“What?” you’re gonna bring your palms
together, you’re gonna walk the elbows out so you
get this nice stretch, and then you’re
gonna melt the heart down, your shark fin here is
gonna come all the way up and behind the head or neck, and you should feel a
lovely little stretch here as you continue to breathe
and soften the hips back. Now, close your
eyes and let’s reconnect with why you’re here. Ooh yeah, just drop that bomb. Why are you here,
why are you doing this? Inhale in. And exhale to
release namaste shark fin. Slowly come up all the way back up to all fours. I’m laughing
because I just call it that, like that’s what it
says in the Hatha Yoga books. Come all the way through and
onto your back, by golly. (humming) ♪ Tell me what you gonna do ♪ ♪ Live or do or die ♪ Okay, strength and harmony. This is the last beat. We got this guys. Let’s start by giving
yourself a great big hug. It should feel really good. Oh yeah, feel your back
supported by the yoga mat. You want a good body? Well, if you want that,
you gotta focus on what feels good first,
and then oh my gosh, watch the magic unfold. And wanting to
have a fit, rockin’, slammin’ strong body,
there’s nothing wrong with that. Sign me up. But the how and the why. (humming) Okay, bring the hands now,
ready guys, to the knees. Then send your knees out, and you lengthen
your tailbone out, and just let the
feet go soft here. You can do a little
kick, kick, kick actually. It should feel good
after all the Downward Dogs. And then relax your shoulders and close your eyes. A little love for the spine
here, one more breath. And then from here,
drop the elbows down, lift the shins
parallel to the ceiling, and then bring the knees forward a little bit if you need to, so that you can
feel your lower back really kiss the mat. Then bring your fingertips
to your temples today, palms face up,
elbows really wide, inhale in, and exhale,
lift your head, your neck,
your shoulders, your heart, and instead of
looking in between your legs, look up, keep the chest open. Inhale in, exhale,
right shoulder comes into the center of your body,
and right elbow twists. And then inhale,
come back to center. Oh, I forgot to say
extend your right leg, sorry. Intuitively, I bet you did it. And then cross it over. Inhale to center. So, essentially we’re
kissing elbow to knee, but careful not to move
your knee to your elbow. Keep it going,
inhale to center, exhale to twist. If you want, you can
interlace the fingertips behind your back
to cradle the head. Just giving options. Scoop the tailbone up. Slow and steady, careful
not to bring knee to elbow, but take your
elbow to your knee. Oh yeah, here we
go, last beat after this it’s relaxation
time, because sometimes you need to relax to succeed. Oops, I just brought
my knee to my elbow. Inhale, look up,
exhale to twist. Great, do one more on
each side, you got it. And then do one more
on each side, you got it. What’s your reaction like,
what’s your reaction like? Come back to center,
you got this, inhale. Send the toes up, fingers up. We’re gonna pulse for ten, nine, eight, seven, six, five, four, three, two, and one. Relax everything. Send the legs out long. Pet your belly. Take a deep breath in
and exhale, sigh it out. Let your arms come
gently at your side, and if there’s
anything you’re craving now, a little supine twist
or anything at all, feel free to take
it here, Happy Baby. And then take a
second to close your eyes and just allow
your breath to return to its natural ebb and flow. Snuggle your shoulder blades
underneath your heart space to soften through
the neck and shoulders, and then we’ll end with this, this consideration
that in order to be fulfilled, to succeed,
whatever it is we’re after, we have to understand
the importance of the balance of both the
strength and the softness. That’s the harmony today, the sthira and the sukha, the light, the dark, the good angel, the bad angel, the sun and the moon. I think I hear a
marching band outside my window, which is really awesome. Tell me what you
heard, if anything, down in the
comments section below. Tell me if you heard
anything in your practice. Share it with the gang. Love you guys, let’s
bring the palms together, take a deep breath in,
start to open your eyes if they’re not already. And we bow to each other,
to the awesome in me, the strong,
beautiful person inside me. Not just my muscles, but the
strong person that is me, and the strong
person that is you, and to everything in between. Nice work today,
drink lots of water. Love you, see you tomorrow. Namaste. (light music)

100 Replies to “TRUE – Day 13 – Strength & Harmony | Yoga With Adriene”

  1. HI EVERYONE! LUCKY DAY 13!

    The idea is that we are coming into harmony with our true self. Not muscling our way to try to look like someone else!

    Harmonizing with your true self is a practice.

    How you deal with the things that push you, challenge you and throw you off balance – is the yoga.

    How you handle “things” is a great reflection of your true self.

    How do you want to be?

    How do you want to exist in this world?

    **The world needs us strong and in harmony with our true self. **

    This global party is just getting started. Tomorrow is another restful day so do your best today and commit!

  2. I heard the kids outside playing in the park. Thanks Adriene! I feel strong to face everything that's comong, from inside and out. You have taught me to always search my support inside, in the strong breath (and sometimes silly lion's breath too!) Namaste

  3. Funny, i dont find goddess or warrior poses very difficult at all but those hip dips, i just cant make it through more than about 2 rounds of them. My toes keep slipping out from under me and wont support me. Any suggestions? As for what i heard, it was only you. I dont want to be mean but sometimes I just wish you wouldnt talk or sing or joke around quite so much. A few more moments of silence would really help my concentration. Maybe i was just frustrated or having a bad day but it was really annoying me today. Im sorry. Tomorrow will hopefully be better.

  4. dear Adrienne ! thank you for your videos they are AWESOME! today while relaxing my 2 bunnies jumped to my belly 😉 love your dog too.

  5. The question ‘ask yourself why you are here today’ caught me off guard and for some reason made me teary. Taking note of my patterned responses made me take a step back from the pain and reflect that i'm not focusing on what is serving me, which was my breath. focusing on the deepening of each breath took away from being mentally submerged in the shaking. Thank you once again Adriene. <3

  6. Greetings, Adriene! As per your request, I heard birdsong and cars during today's practice. It was SO WEIRD that you mentioned drinking lots of water at the end of practice today, cause I was thinking about how thirsty I was.

  7. I don’t handle challenging myself very well. I hear this whiny voice saying owwww ok enough enough I can’t do it it burns. And usually I give in to that and ease off. Not today.. your kind words walked me through those thoughts and allowed me to push and find out what would happen if I didn’t give up. And guess what. I was fine, and I could do it. Yeah my toothpick legs were on fire but pushed past the point where I normally give up and that to me is gold. Thank you Adriene. You have an amazing gift and I hope you know you literally change lives every day ❤️

  8. I heard my cat eating our artificial Christmas tree. Had to stop and pull her away from it. She was not a happy kitty cat.

  9. Today and yesterday have really kicked my butt. Yes, I am one of those people who never thought yoga could such a thing. Getting stronger everyday!

  10. I think generally the courae could be significantly improved with less talking and exercises. The pace is a little too slow

  11. Thank you so much for your videos! I have tried to get into yoga before but never had any success until I found your videos. The first week I kept checking to see how much time there was left in the video because I was tired. By the second week I was like…oh were done already! I love how you are able to connect with anyone no matter what their experience. And today! I loved how you kept singing Bone's 1st of the month! Ha it made me smile and made my night! You have a gift that's helping to heal people, both physically and emotionally! Keep up the awesome work!

  12. Ok, I finally decided to write something, after 13 days of challenge, after 6 months since I saw your channel for a first time. Adrienne, you appeared in a very special moment in my life, when I ended up in a small, english village, leaving all of my friends, town I knew and comfort zone behind, to start a new life. When I found a courage to start a relationship with myself. 2 years ago I fractured my spine while bouldering, I spent almost 8 months lying down in bed and since then there was no day without a pain. 6 months ago I found your video for low back pain and since then I started to practice this sequence on regular basis, with lots of ups and downs. Meanwhile I left the english village behind, I moved to another new for me town, but surrounded by people who truly care about me. I found it really hard because I was isolating myself for years, carrying that feeling of being useless and not good enough. I struggled with anxiety and panic attacks, but didn't stop fighting. Still practicing with you, helping my back and releasing my pain, I feel I finally do something good, just for myself – no one else. Something nice and kind, something what I can call a self care. 15 days ago I decided to start this 30 days challenge with you. I skipped 2 days and I then I found how hard it was for me to come back to that nice, easey, calm state of mind. It showed me what happens to me when I forget about myself. It showed me I need to do something good for myself EVERY SINGLE DAY. That everyday counts. That I don't want a break from myself. That I want to honor myself, nourish myself and love myself everyday. To take care of my body, so it can help me to achieve my goals and dreams I thought I don't have, or I lost. I was struggling after my accident, thinking about myself as a cripple, and now I feel I'm getting stronger and stronger, not only in a physical way, but also in that mindful way. I've been dealing with depression, eating disorders and self hatred for years and years, finding really difficult to start doing something, ending up moaning about how my life sucks and how I sucks. Now I feel I'm falling in love with myself more and more, as well as with yoga. I can't imagine a day without this simple act of self love. It means so much to me. I'm not a person who write comments really.. I want to say THANK YOU, thank you for being here, for inspiring, and for believing. You're incredible, as I am, and as all of the people here. Sending you lots of love and magic – can't wait for tomorrow. Namaste <3

  13. Tonight I heard my husband's deep, rumbling Cookie Monster voice as he read bedtime stories to our 3 year old. I practice every night as they're getting ready for bed, every practice is backgrounded by their voices. I love this. Everything coming together. You rock, Adriene! Thanks for what you bring to our lives.

  14. I heard a siren (I'm living in Spain so it sounds different than North American sirens; they're not as annoying, they're slower.)

  15. Hey Adriene ! Or anyone else that can help ! What is a good reasonably priced yoga mat ? I just got my first mat for Christmas and it's already tearing apart from daily use . Also , how and when should u deep clean , etc. ? Definitely making a trip to Whole Foods to try out ur yoga mat spray as well . Any tips on how to care for my mat is much appreciated ! Thank u ! 😊❤ xoxo

  16. As you asked for a comment on the noises outside, I thought I would share the fact Im here in Cape Town and the evening is closing in, the nights sounds of birds outside in the tree which is comforting. I have been doing the 30 day workout, plus other classes inbetween and I have not only solved a very painful lower back, but also getting stronger each day in an effort to support the ravages of age – Im 56 and see my body changing in front of my eyes. More shape, less gravity!!! Thank you Adriene, when I come to visit the USA maybe I will get the chance to do a real live class – do you do them?

  17. every time i do a Adriene video i think i'm only 5 minutes in when really it's been like 30 minutes – TIME FLIES WITH ADRIENE!

  18. I heard my dog lie down next to me and continue to huff throughout the practice haha he loves being near yoga. I started TRUE last year when you first put it out and couldn’t get through it, just wasn’t in the right place to receive it. Now I’m grateful I came back and looking forward to finishing the series and continuing on with you, Adrienne. Namaste!

  19. This and the previous practice were KILLER with the goddesses and hip dips and plot-twists in between shaking lunges! I have never felt stronger in my body and mind with the dedication that I have been bringing to the mat this year in 2019 which is all thanks to YOU, Adriene, and the loving community who practices with me all over the world.

  20. What did I hear during the practice? My husband cycling next to me and chuckling as I hollered “No!” a couple times during the practice. But then also his taking a break when I was done to tell me “I’m proud of you. That was tough; you’re getting strong.” This practice made me tear up a few times, it hurt and was frustrating. Thank you, though. I never could have done this a year ago.

  21. I heard all the birds, a cardinal in particular, playing outside my window in the yard! 🙂 This is the first sunny day in several days and every one and every bird is happy haha

  22. Heard my family talking😆💪🏻 Nice practice, came for strength, found that but more importantly the other side, harmony💕

  23. I’ve been doing my best to take up this challenge for February. I did this today. It actually fit into today opening my heart area! Not just that, every time you said “I love you” I chuckled. Wowee that was a lot today!

  24. You got the marching band I got the lover serenading in my room hehe Nice musical mood today (I'm aware I'm more than a year late :p but never too late right?)

  25. I join you on the mat 4 or 5 times a week but I don’t always comment. Loved this yoga practice today. I didn’t hear a marching band outside my window …lol 😃 but did hear my husband washing dishes. I have learned to tune out the world while I am on my yoga mat with you. Thank you Adriene for another great practice. Namaste.

  26. Bone thugs in harmony. Possibly my favorite moment in any Youtube video. I have the same song association problem. Should we form a support group? 😂

  27. I heard a roll of thunder while you heard the marching band! It was so awesome! God was clapping for my efforts!

  28. I hope you never stop making yoga videos because I don't know what I will do without them. You have made me fall in love woth yoga and fitness. I actually look forward to my workout.

  29. The fantastic leg work in the beginning remined me of an Indian Classical dance form called Odishi which contains a lot of similar squat positions.

  30. Excellent practice! I'm proud to say that I was able to do more side planks today. This is day 103 since I started my yoga journey. Love the changes in my body, mind, and spirit.

  31. Everytime I'm ready to give up and take a break you make me laugh and give me strength to continue 😂❤

  32. I am/was a horse girl too!! 😀 This practice was actually a welcome break from pain for me. It's that time of the month for me and I didn't know if I'd make it through the practice or if I'd need to stop in the interest of being kind to myself, but once I started all the pain left! 🙂 As for what I heard during the practice (besides the music I had on – I love trying different music each day that goes with how I feel!) I heard my dog barking and the landowner's backhoe. 🙂

  33. Love you too!! Love your body and workout to be strong and healthy and the body will come is so what I needed to hear! It's so true. Plus you need to relax to have success. I had like a really traumatic experience and then I got super into hardcore workouts just mainly being a slave to how my body looked or what athletic things I could do. I went on American Ninja Warrior but I was way outta whack. Anyways I just focus on work on my toddler now and my life made me make things more balanced and it's cliche bc it's the best thing ever but God also helped me with everything and helps me with everything. I really enjoy your yoga! It is an awesome part of my day! You are awesome and nice and ya I want to be like that in helping people and guiding them. Maybe I learned there is no need to be grouchy about stuff because nice works too. Thanks a million bazillion! I do yoga while before bed every night now. 🙂

  34. Okey, this is day 13 but my stomach already has some muscles and my friend told me that theres 2 pack already. Wow. Just wow

  35. Thank you for your reminder on day 10 that over stretching weakens muscles . I think you could do a talk on that principle one day from home , watcha think !

  36. It's so funny that this is the video you asked us to comment about the things we heard…. My neighbor seems to be pounding on the walls at the moment, and was throughout the video. But I used the practice to let go of any initial feelings of resentment stirring inside me and decided to think of it as drum beats instead. Thank you for this practice, Adriene!

  37. I heard my cat crying outside the door to come in. I had to kick him out because he was trying to take over my mat 🙂

  38. Legs feel great!!! To answer your question: I heard the tv downstairs, my kids, my spouse, and the neighbor changing pasture sprinklers with his atv.

  39. I loved this one. This True journey is amazing. Thank you Adriene. You're really helping me cope with many daily problems and negative thoughts.

  40. Most difficult one so far but also the most fun(???). Makes relaxing in the end feel like a true reward for your hard work

  41. The way my obliques are talking and thanking you right now…. oh the blissful soreness… 👏🏾👏🏾👏🏾

  42. Here I was, after a grueling bike workout, thinking what a nice, calm way to end my day, with some peaceful, wind down yoga, what shall we do today, perhaps some downward dog? A mountain pose or two? No, no, instead here I am, literally feeling like jelly.

    On another note, thank you for this practice. Though I feel like a slug, I know it will pass, and that after, I will be stronger for it. Also, in downward dog today, I noticed my feet surprisingly close to the mat! Not there yet, but hopefully soon! Thank you for all you do Adriene, and thank you to everyone in this community.

  43. I heard my dog sniffing my face because he doesn't understand what in the world I'm doing haha! He is a yogi beginner so he's still learning!

  44. I heard my daughter wake up from her nap. I always lay with her and sneak out once she’s sound asleep. She seems to know when I start yoga videos. She wakes up every time 😆

  45. Hi Adriene! I've been following since November 2018, your channel was my first contact with yoga and I couldn't have had a better experience. I've been practicing (almost) daily and it became my morning routine. I feel that it has a huge impact in my mood, productivity, mind and body.
    During the practice I could hear the water boiling in my candle support with eucalyptus essence, it was great!
    'Ops, I just draw my knee to my elbow' ^.^
    Can't wait for next one tomorrow with LISTEN

  46. I lost my dad in December 2018. He was living with me and I was his caregiver. One month later my son was deployed a month early. I drove to his house to pick him up to take him to the airfield so he could leave and passed the local yoga studio. I told my son I felt a calling to go there. I felt that I needed some healing. I did start going 3 times a week! I loved the practice I loved the yoga, but it was too much for me. I work full and I have a small business making homemade soaps etc. time was the problem.
    I searched for someone to watch at home and found YOU! I finished dedicate three times I have done true three times and I am 14 days into true again my son returns next month and the time has flown by. My daughter is in Texas I am in VA she is pregnant with my first grandchild. A beautiful blessing. I am alive again. I am healing and I feel amazing. I know my dad is happy that I haven’t lost it. Thank you so much for this home practice that means so much more than you will ever know. I love you and Benji!

  47. Anyone know what that reference was…? "Bumbumbaahmbaahm! Tell me whatcha gonna do, I live or do or die!" Losing sleep over it.

  48. That dip plank move kills my ankles probably because my arms aren’t strong enough.Oh and I heard my daughter making noise in the washroom with the power toothbrush and water pic 😉

  49. OW! Today was hard especially towards the end. But I still love you haha! I had to modify a couple of things because I recently hurt the tendon in my left hand, but it was still a good practice.
    But today I had a little break through. I was hanging out with my family in the kitchen and randomly I thought, "I like my body." And its been years since I thought that. I was in Alaska for 2 years and I did nothing. I was emotionally and physically depressed. Then I moved to Arizona. It took me a year to get out of that mindset. We had to move to a completely different house because the energy was very depressing and now a year later, Im doing your practice. This is only day 13 and you have already helped me so much! Thank you

  50. Today's practice made me feel strong and calm, thank you for supporting and encouraging us. Namaste🙏🏻

  51. Day 13!! Amazing! Some Sandhill Cranes flew in my yard during my practice. Their beautiful song was what I heard today. Thank you for reminding me what is important, Adriene. BALANCE!

  52. Thank you so much Adriene! As usual, this practice soothed my muscles and brought my awareness to a nice centre of gravity.

  53. Good morning I have been taking this 30 day challenge after I do a cardio strength workout. Today you made me realize the importance of softening. I can feel my muscles respond. I heard birds and watched hummingbirds as we did our stretches.

  54. I’ve been doing yoga with you since January. I initially started it to combat my anxiety as recommended by my therapist. And I really can say I’ve been a calmer person because of it. My anxiety symptoms have significantly lessened. Plus, I also noticed that my body is changing !!! My arms have never been this toned!!!! Thank you so much, Adriene! You are a gift! ❤️

  55. I heard my son an my wife in the background watching a movie…it is so cute! Great practice today! See you tomorrow ❤️

  56. This 30 day sequence has been the best part of my day. Today was one of my favorites so far! Relaxing and challenging at the same time. I am so glad I just found your videos and looking forward to checking out more of your videos after day 30! Thanks Adrienne ❤️

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