Welcome to Home, your 30-day yoga journey.

I'm Adriene, and this is Benji,

and we're so glad you are here.

Today is Day 1.

And this is a practice that invites you to simply recognize.

So, hop into something comfy and let's get started.

(upbeat gentle music)

Alrighty, my friends, welcome to your Day 1 practice.

Let's begin in a nice, comfortable seat.

Come on down to the ground.

And right away here

in our first official practice of the journey together,

feel free to sit up on a couple of blankets

or a couple of towels,

anything to get the hips up high.

This is a really nice place to start,

especially if you're not used to being on the ground,

or if you feel a little tight in the hips

or a little achy in the knee joints,

and/or if you feel like your spine

has a generous curve

as you come into a seat.

So sit up on something if you like.

Maybe in time we can start to remove those layers, maybe not.

Maybe you sit up on your cushion

for the rest of your days.

But right away we wanna recognize

what would feel good in this moment.

We're not trying to conform or confine into the postures.

We're using the postures to make discoveries,

and to support

ourselves on the journey.

Hopefully by now you've come into

a nice, comfortable seat of your choice.

I'd like to invite you to sit up nice and tall here.

And as you're ready, tuck your chin slightly

just to bring a little more length to the back of the neck.

Recognize where you have placed your hands.

And make adjustments here as you wish.

Palms down, maybe palms up.

Perhaps palms gently placed in your lap.

Then, as you're ready or comfortable, close your eyes.

Trust yourself.

Trust me.

Trust this practice, this journey you are embarking upon.

And as much as you can,

allow the sound of my voice to guide you here.

I'm always here for you to peek at

and use as a visual.

But trust me, trust yourself, trust the video.

Close your eyes here.

And as you're ready,

begin to recognize your breath.

This can be very simply noticing

the quality of your breath.

Or maybe you are ready, you are raring to go,

and maybe it is right away taking a big,

deep breath in.

And allowing for a long, slow breath out.

The task today is not to do anything,

but to simply recognize.

Recognize your willingness to show up for yourself.

From a yoga perspective, if you have shown up,

you are already halfway home.

Continue to acknowledge your breath.

And when you're ready,

on an inhale,

lengthen up through the crown of the head.

Sit up a little taller.

Breathe in.

And on an exhale, slowly draw the palms together.

We call this Anjuli Mudra.

Just this prayer-like position,

hands kissing together near your heart.

You can find a gentle bow of the head here.

A little taste, a little flavor

of surrender, of reverence.

Again, today's task or invitation

is to simply recognize where you are.

What it feels like to be you today

on this beautiful day in which you set out

on a 30-day yoga journey.

But also begin to train the mind and the body

to work together in recognition.

Recognizing where you're tight.

Being willing to recognize where you might be struggling.

And again, this one's important, I think, on Day 1,

just acknowledging, recognizing yourself for showing up.

Take a deep breath in.

As you exhale, draw the chin to the chest,

bow your head toward your heart.

Start to feel a big stretch in the back of the neck here.

See if you can notice or recognize

if your shoulders have begun to creep up towards you ears.

That's a pattern, it's all good.

Just drop the shoulders down.

Continue to breathe deep here.

With your eyes closed, see your body in this shape

and allow your breath

to grow a little bit stronger, more full.

More awareness of breath here.

And then see if you can recognize,

as you deepen the breath,

how that kind of moves the shape,

even if it's just ever so slightly.

Now finally we'll recognize that we are doing this

as a big group of people, and pets.

Wow, Benji just let out a big sigh right when I said that.

We are so blessed to also have this opportunity

to recognize that we're not alone,

and we're practicing with hundreds, thousands,

millions of people all across the globe.

This recognition is also important

and it's one of the things that

Yoga With Adriene community has taught me,

how important that is.

On that note, as a community,

I'll guide us through a cycle of breath.

Ready?

Here we go.

Take the deepest breath you've taken all day,

all month, all year.

Inhale in through your nose.

Fill it up, fill it up, fill it up, fill it up,

and exhale out through your mouth.

Excellent.

Bat your eyelashes open.

Begin to lift your head, lift your chin,

and allow your fingertips to come to your sides.

Aww.

Benji, everybody, Day 1.

Already chill. (chuckles)

And with fingertips kissing the earth

I'm gonna invite you to pull the pinkies back

just a little bit to already start...

Sorry, buddy. (chuckles)

Already start to open up through the chest,

through the heart.

Then we'll draw the shoulder blades in together

as if you are working to kind of pinch a pencil

between your two shoulder blades.

And again we start to find this lift up through the sternum,

this openness through the chest, the heart.

And just notice, see if you can recognize

if that feels difficult,

if this makes you feel anything at all.

Maybe you are already nice and open in this area.

Maybe this has been collapsed for quite some time.

And if that's you, I promise you you're not alone.

Start to pay attention.

Then, when you're ready,

start to lift up from the armpit chest as you breathe in

so we feel this lift up through the side body.

And exhale, draw the shoulder blades together a little more.

A slight bend in the elbows.

You might even walk your pinkies back a little more.

If you're starting to shake here, and tremble,

you are not alone. We're finding this midline.

Maybe some of us remembering, recognizing this midline

for the first time in a long time.

And if you practice regularly and you're not trembling here

then find that depth of breath right away.

Inhale in.

Exhale, drop your chin to your chest.

Inhale in.

Exhale, right ear over right shoulder.

Keep pressing into your pinkies.

Inhale in.

Exhale, chin to chest.

Breathing in.

Exhale, left ear over left shoulder.

Press into your fingertips.

Good, inhale in.

Soften through the skin of the face here.

Exhale, chin to chest.

One more time, inhale in.

Exhale, right ear over right shoulder.

Keep the sternum lifted here.

Inhale in, soften the skin on the forehead.

Exhale, chin to chest.

Breathe with me here, big inhale.

Exhale, left ear over left shoulder.

Nice and slow, press into the fingertips.

And inhale in.

And exhale, chin to chest.

Awesome.

Carve a line with the nose

almost like a little kitty cat pressing a ball of yarn.

Integrate spine, neck, part of the spine here,

as you slowly draw a line with your nose forward.

And then bring the head over the heart as you lift it.

Heart over the pelvis.

Awesome, here we go.

Flip the palms up towards the sky.

Big breath, big stretch here.

Nice and slow, spread the fingertips wide.

Inhale, reach all the way up.

Quads, thighs, really heavy here as you reach up.

Fingertips kiss up and overhead.

On the exhale, palms face down.

Breathing nice and slow.

Fingertips kiss the earth at the end of the breath.

Benji's being extra cute here on Day 1.

Nice work, Benji.

Inhale, reach for the sky.

Lower body is really heavy here.

Breathe deep.

Stretching through the side body.

And then exhale, press it down.

Spread the fingertips wide,

really stretching through the palms.

Fingertips kiss the earth.

One more time, inhale.

All the way up.

Hug the low ribs in, keep them hugging in as you exhale,

slowly floating the palms down.

Beautiful.

Left hand comes to the earth.

Really pressing all of your knuckles into the earth.

Maintain that as you flip the right palm up.

Reach all the way up towards the sky as you breathe in.

Feel that stretch in the right side body, nice and long.

Big breath, big stretch.

And then exhale, bend your left elbow.

Find a long, beautiful line from your right hip

all the way up through your right fingertips.

Now gently pull your right thumb back.

Spiral your heart up towards the sky.

Think about those low ribs here also hugging in,

so finding a little sense of your center, your core here.

Breathe in.

Relax your jaw, soften through the forehead.

And exhale to come all the way back through to center.

Good, take the shoulders up towards the ears.

Breathe in.

And lower them down as you breathe out.

Great, right...

Right hand mindfully pressing into the earth.

Everything counts here.

Recognizing that hand-to-earth connection right away.

And then, when you're ready, flipping the left palm up.

Big inhale to reach all the way up

towards the ceiling or the sky first.

Find that length.

Big breath, big stretch.

And then exhale, soft bend in your right elbow

as you take it a little further over.

Feeling this connection from your left hip socket

all the way up through your left fingertips.

You can wiggle the left fingertips to activate there.

Good, then pull your left thumb back.

Spiral your heart up towards the sky.

Hug the low ribs in.

Feel everything turn on in the midline.

Breathe in.

And as you breathe out,

bring it all the way back and through center.