February 28, 2020
Home – Day 21 – Boost  |  30 Days of Yoga With Adriene

Home – Day 21 – Boost | 30 Days of Yoga With Adriene


– Hi everyone. Welcome to Home,
your 30-day yoga journey. It’s Day 21, boost. Let’s get started. (upbeat gentle music) Alrighty, my darling friends, let’s begin today’s
practice laying down. Come on down to the ground. And we’re gonna start
with just a nice big stretch. So extend the legs out long. Reach your arms all
the way up and overhead and find your breath here
as you spread the fingertips, spread the toes. You can close
your eyes here, feel the skin of
the belly stretch. And keep breathing here. Just a couple I love
you breaths in and out, in and out, in and out. Wiggle your fingers,
wiggle your toes. And on your next exhale, you’re
gonna take a S-H sound out through the mouth
like this (shushes). As if you were
lovingly quieting someone. It’s like that scene from
the “Music Man” and Marian, the librarian.
(shushes) So take a deep breath in. And again, just test it out.
(shushes) And as you find this exhale,
think about your navel contracting down, down, down
towards the earth and just notice. if anything, if that
does something to the pelvis. And you should feel
this like contraction, this connection in your
center as you breathe out. And then, of course,
we find that lift and that expansion as we breathe in. Keep the fingertips spreading,
energy in the feet, here we go. Big inhale. Exhale. S-H sound out through the mouth. (shushes) Empty, empty,
empty, empty, empty. Feel that connection in center. And then big inhale. Again, just experimenting here. Exhale, S-H sound.
(shushes) Contract, contract, contract. Empty and then big inhale. S-H sound, let the
low ribs get heavy here. Feel that contraction
as you breathe out. (shushes) Let the muscles of the
abdominal wall turn on. Then try to maintain this
connection in your core as we slowly bring the knees up,
either both at the same time or one at a time but
from that place of connect. Great, then wrap the
arms around the shins. Give yourself a big hug here as you squeeze the
knees up into the chest. Try to keep the
shoulders relaxed. Breathe here, feel the expansion
of your belly as you breathe in. You can kind of maybe feel
it in the tops of the thighs. And then just reinforce that
contraction as you breathe out. Squeeze the knees up
in towards the chest, feel that pressure
in the low belly. So today’s practice, a little
boost for the internal organs, a little boost
for the immune system. You got to bring the breath. Inhale in again. This time on the exhale,
peel the crown of the head up. Try to keep the shoulders
relaxed here as you lift, lift, lift, nose
towards the knees. Just go as far as you can. Scooping tailbone up, squeezing, feeling that gentle
compression in the belly. Again, massaging the
internal organs today. Inhale in. Exhale to slowly release head,
neck, shoulders to earth. Great, we’re gonna
hold onto the right knee, extend the left leg out long. Inhale in. Exhale again,
nose toward the knee. Pause here.
Breathe deep. Try to keep the
shoulders relaxed. I’m flexing
through both feet here. Really nice and firm through
the top of the left thigh. Great, inhale in. Maybe lift a little higher. And then exhale to slowly,
gently lower down. Great, we’re gonna
take that right knee now, guide it across the body over towards the
left side of the mat. If you want, you can shift
your hips to the right side. Nice supine twist here. No need to push or force,
just let it unravel. Turning on to your right ear,
maybe turning your gaze towards your right fingertips. Breathe nice, big belly breaths. Inhale in deeply. Use your exhale to
slowly melt back to center. And we’ll take
it to the other side. Left knee comes in. Right leg extends out. So nice and active in the feet. Tuck your chin just
slightly here to start, squeezing left knee all the way
up towards your left shoulder. Relax your shoulders.
Find your breath again. Here we go, big inhale. Exhale, peeling the nose
up towards the left knee. Feeling that connection in
your belly as you breathe in. And that contraction
as you breathe out. Nice deep breaths. Skin in the face soft. No pain in the neck. Good, take one more inhale. Maybe lift a little higher,
maybe Eskimo kiss your knee. If you’re not even close,
don’t worry. And then on the exhale,
we gently lower. Great, guide the left knee now
across the body over towards the right side of the mat. You can shift the
hips over towards the left if that feels good. And we take this nice,
supine twist on the other side. Maybe you turn on
towards your left ear. Don’t push it or force it here
at the beginning of practice or really ever (laughs). Just nice, easy unraveling. Use your breath to
find what feels good here. And big inhale. Navel draws to the
spine on the exhale, that’s what brings
us back to center. We’ll plant both feet,
knees up towards the sky. Press the palms into the earth. Snuggle your shoulder blades
underneath your heart space. Inhale to lift the hips up. Press into all four
corners of the feet. Lifting, lifting, lifting
hip points up towards the sky. You can interlace
the fingertips, draw the shoulder blades
a little closer together. A gentle Bridge here. Shins forward. Hips up high. Keep breathing.
Breathe into your belly. Chest lifts to your chin. Then chin lifts to the sky. Great, take one
more deep breath in here. And on the exhale, let that be
your cue to slowly release the bind and with control,
release hips to the earth. Awesome, hug the
knees back up into the chest. We’re gonna rock and roll up and
down the length of your spine. So you can bring the hands to the backs of the
thighs if that helps you. Here we go,
moving with your breath. Massaging up and
down the back body. Eventually we’ll come
all the way up to a nice, comfortable seat of your choice. So that can be cross-legged. It can be on the knees. Sit up nice and tall. We’ll take the left palm bring
it to the belly here and then right palm to come on top. Loop the shoulders,
lift ’em up and take ’em back. Creating space
in the heart, the chest. Nice, long, beautiful neck here. So we’re going to work
with a little breath of fire, a little Kapalabhati Breath. If this pranayama is new to
you, I do have a video just on Kapalabhati but you can
play with it a little bit today. I will guide you. Find that upward
current through the front body. This lift we’ve
been playing with. Ground through the back body, maybe taking the shoulder
blades down, down, down. So we’re gonna inhale in and
just practice this sharp exhale, drawing the navel
in towards the spine. Then the next inhale’s passive
and we work on this sharp, short exhale drawing
the navel in each time. We’ll pick up the pace, but let’s just give it a
couple of practice rounds. So big inhale. Exhale, sharp navel draws in.
(sharp exhale) Inhale. Test it out.
(sharp exhale) And you’re gonna feel your hands
moving out on the inhale and then a sharp
drawing in on the exhale. Try to keep your
shoulders relaxed, particularly if you’ve been
practicing with me for a while. Let’s keep upper
body nice and soft. Lots of awareness. Alrighty, here we go. Deep breath in to start. Exhale, just let everything
out, relax your shoulders. We’ll inhale into
begin Kapalabhati. (sharp exhales repeatedly) Pets love Kapalabhati so if
your pet is coming up to now, try to stay focused. It’s okay to
have a little smile. If you get off
track with the beat, just pick it up again. Nice and easy in the
shoulders and in the face. (sharp exhales repeatedly) Keep it going,
you’re doing awesome. And release. Big inhale,
here we go all together. Nice cleansing breath
out through the mouth. Now seal the lips. Pause, keep breathing, observe. Notice how you feel. Awesome. Then release
your fingertips to your sides. Open your eyes. We’re gonna extend
both legs out long. Inhale, when you’re ready. Send the fingertips
behind the ears. Reach, try to reach
whatever this means to you from your waistline here. So we’re reaching
all the way up, connecting waist to
shoulder to elbow to wrist, all the way up, reach,
reach, reach, reach, reach. Inhale in. Exhale, bend the knees. Belly comes towards the tops of
the thighs and we’re gonna drape over here nice and easy. Relax the weight
to the head over. Listen to the
sound of your breath. In time, you can work
to straighten the legs. Now think of what we often
call this directional breath. As you inhale, the breath
travels down into your belly, towards your guts, right? You can feel
that inhalation here. You can feel the belly expand. And then on the exhale, it comes out and up
through the nose and mouth. So here you can practice
that directional breath, that belly breathing. Breathing in, sending that
air down into the diaphragm. And then feeling
the breath rise up and empty out
through the nose or mouth. Then take one more
deep belly breath in. And empty it out. Sweet, tuck the chin.
Ground through the sits bones. Slowly begin to roll it up. Go ahead and
catch your right knee. Bring your right
foot to the earth. Sit up nice and tall. On an inhale, left
fingertips reach all the way up. Exhale, big twist here. Outer edge of
the left arm coming to the outer edge
of the right knee. Right fingertips or
right palm comes behind. Nice and active
in that left leg. If this is just too twisty,
too pretzel-y for you, doesn’t feel good then let’s
back up the truck and hug the left elbow into the
right knee and work here. Great, drop your
chin to your chest. Inhale in. Exhale, slowly lift
head all the way up, back in alignment
with the heart, chin parallel to the earth. Inhale, belly breath. Exhale,
relax the shoulders, twist. Good, inhale, belly breath. Exhale to unravel. Come back to center and switch. Benji’s working real hard today. Here we go.
Lifting the left knee up. Big breath in to reach
the right fingertips up high. Keep this lift, think up and over as you come
into the twist here. So outer edge of
the right elbow coming to the outer edge
of the left knee. Left fingertips
or left palm behind. Modification to just hug that
right elbow into the left knee. Alright, find that
directional breath. Breathing down into the belly, into the diaphragm
on the inhale. And then using that exhale
to recreate that contraction, that navel drawing in and up,
moving into your twist. Imagine you’re pressing your right foot into an
imaginary wall. Now gently draw the
chin into the chest, bow your head,
take a deep breath in. And exhale,
lifting chin back up. Inhale, lengthen
through the crown. Exhale, journey into the twist. One more, big inhale. And exhale to
bring it back to center. Awesome.
Send both legs out long. Inhale to reach for the sky. Exhale, think up and over,
reach towards your toes. Doesn’t matter if
you can touch them. Doesn’t even
matter if you come close. Just reaching
forward, forward, forward. Relax the weight
of the head down. Just one cycle
of breath here in. Breathe in to the belly and out. Empty, empty, empty. Great, slowly roll it back up. We’re gonna cross the ankles,
come through to a seat. Send the
fingertips out in front. Take the fingertips down. Zombie arms, should feel good. Nice stretch here. And then plug the shoulders
back as you lift your chest. Breathe here. Head over heart,
heart over pelvis. Again, you got to
bring the breath today. Mhmmm. Alright, bend the elbows, grab opposite elbow
with opposite hand here. Sit up nice and tall. Okay, moving with the breath. Inhale, lift the
elbows all the way up. Kind of a peekaboo
moment here. Hey. And then exhale. Elbows in line
with the shoulders. You got this with your breath.
Inhale, lift it up. Exhale, lower. Inhale, lift. Exhale, think
about drawing navel in, finding that contraction. Inhale, lift. Exhale, contract. Inhale think long, puppy belly. Exhale, think hollow body,
hollow front body. Three more, inhale. Exhale. Stick with it.
Two more, inhale. Exhale. Last one. Alright, stay here
in you’re kind of “I Dream of Jeannie” arms. You’re gonna lean back,
listen carefully, we’re gonna bring the soles
of the feet to the ground. Stick with it, stick with it. Keep lifting up
through the chest. Inhale in again. Exhale, find that
contraction as you come back into this little Boat variation. You can keep the big toes on
the ground or you can lift shins parallel to the earth. Check it out, inhale in. Exhale, twisting to the left,
extending right leg. Inhale, come back to center. Exhale, twist to the right,
extending left leg. Inhale to center. Exhale to twist. Inhale to center. Exhale to twist. Inhale to center. Exhale to twist. Inhale to center. Exhale to twist. One more on each side,
you got this. Inhale to center. Exhale to twist. Inhale to center, last one. Exhale to twist. Inhale to center.
Slowly, with control, soles of the feet
come to the earth and, yep, draping over,
relaxing the arms, head relaxes and take
a second here to chill, to rest. Breathe deep. Relax, any tension in
the shoulders, the neck. This would a great opportunity to choose to let go
of any stress, any worry. These things that we
carry around with us. Maybe you said
something you didn’t mean to. Maybe something embarrassed you. Maybe you’re
angry about something. The longer we hold onto them,
the more they kind of, right, manifest and
turn up in the body. Inhale in deeply. And exhale to
slowly lift the chin. Bring the palms to the earth. We’re just gonna
windshield wiper the legs left to right here. Excellent, and then
nice and slow all the way back
down to the earth. When you land there, give yourself a
nice squeeze, big hug. Knees into the chest. Alright, we’re gonna
finish with a Texas T. So send your
fingertips out left to right. And if you don’t have a
room for the full wing span, you can bend the elbows like so,
come to cactus arms or you can stay in the Texas theme and
come to football goalpost arms. Alright, actively scoop the
tailbone up so you feel this connection with the
lower back and the mat. Feel your abdominal
wall turn on here. So we’re gonna end
with this Reclined Twist. But the difference today
is really play with that contraction on exhale. Let’s give it a go, big inhale. Exhale. Slow and steady navel draws in and we’re gonna melt
the knees to the left. Slow and steady. Inhale in. Exhale, contract,
navel draws in. Come back through center. Inhale. Exhale to the right,
navel draws in. Beautiful.
Inhale. Exhale, navel draws in,
come back to center. Good, inhale. Exhale, knees fall to the
left and this time stay here. You can turn on towards your
right ear and breathe deep. Left hand can come
to the outer edge of the right thigh
if that feels good. Maybe close your eyes here or soften your gaze
unless you’re like me looking at the beautiful
white clouds and the blue sky moving super fast today. Maybe you enjoy
something like that here. The leaves moving outside. Inhale, find
that balloon breath. Exhale, navel draws in
and we come back to center. Inhale. Exhale to the right, same thing. Maybe right hand comes to the
outer edge of the left thigh, turning onto the left ear. Try to keep your
left shoulder grounded. Breathe deep. Enjoy. And then big balloon
breath here, inhale. Navel draws in,
come back to center. Last time,
give yourself a big hug, wrap the arms
around the shins, squeeze, squeeze, squeeze. And then exhale
to let everything go. Extend the legs out long. Sorry, buddy. Let your arms rest
gently at your sides. Tuck the chin to
lengthen the neck. And close your eyes here. Take a rest. We already know this but just taking a moment
here to lean into this beautiful moment where
we allow ourselves permission to do absolutely nothing. Letting the body be still. Recognizing that
we need this time. Of rest each day. Conscious stillness. So that the
system of the body get a fighting
chance to be well. To work for you. So even if it
feels a little difficult, take three more breaths here
to just relax the weight of the body completely into the earth. Begin to wiggle the fingers,
wiggle your toes. Start to rotate
the wrists and the ankles. And when you’re ready,
take a deep breath. Bring your palms together,
thumbs right to the third eye. Day 21, incredible. It’s an honor and a
pleasure to be on this ride, this journey with you. This walk home. Hope you have a beautiful
rest of the day or evening, and I look forward to
seeing you mañana, tomorrow. Take a deep breath in. Exhale to relax your
shoulders and we whisper Namaste. (upbeat gentle music)

100 thoughts on “Home – Day 21 – Boost | 30 Days of Yoga With Adriene

  1. I can't believe it's Day 21 now! Thank you Adriene. You are the best yoga teacher. I recommend your channel to my Korean friends in Canada! I just want to spread love and positive energy. Namaste. 🙂

  2. We were matching hairstyles today haha. Loved this relaxing practice. I'm still a little uncomfortable with Pranayama, but I'm glad you make us try them.

  3. It was so difficult today. I followed from Day 1 and that was so great and powerful, I was proud of myself thanks to Adriene's lessons and love. But today… Awful. I'm afraid I've lost the "thing". I know Adriene has "our back", I don't want to give up ! Sometimes you can't boost your self-love… Cheer up Friends !

  4. Today my body and breath really synced up. I was feeling it and got into the mindset of being active and then resting to feel the benefit of the movement. 🙏

  5. After a 5-hour train ride today this was simply delicious!! Day 21, can you guys believe it? Sending love to everyone, we've made it so far ❤️

  6. Back into my practice in the morning. Feeling incredibly present, blissful and detached from negativity this morning! This was an awesome boost as I am getting over bring sick. This whole times being sick I really wanted to stay present with my body so I didnt take medicine like I usually do. I did yoga through my entire sickness (resting and listening to my body when needed) and I'm feeling so much better than if I had taken meds. The body knows exactly what to do and I feel so lucky to have the awareness that I do! I'm honestly just stoked on life today so and this extra boost is exactly what I needed to start my day! Divine timing, inner listening and trust have been some of my greatest teachers lately! I couldn't ask for more as I feel I am exactly where I need to be today: motivated, curious, open and just a little sniffly 😋 namaste dear friends! 🙏

  7. I already knew breath of fire was going to get my dogs excited! Sure enough, five seconds before you said “pets love this one, they may join you”, Dixie my chocolate lab was in my face like “hey mom what are you doing and can I play too?!” Namaste to all the pets who joined us all on the mat today! 🐶💜

  8. When I saw that this practice name was boost I literally thought "that's it I'm gonna die today". I expected something like day 6 but this was honestly amazing maybe my fav practice so far
    I feel so calmed and relaxed 😍

  9. I can't be the only one who laughed while doing the shh- breath out, I was so not expecting Adriene to say that xD, thanks for this fun and playful practise, can't believe we're 21 days in <3

  10. This is the first one I just couldn’t complete. Just too much pain from a cyst that had me crying 😢
    I loved what I did manage though. X 🥰

  11. Just before the session I said something I didn't mean to, felt ashamed, felt angry. Beautiful coincidence to be told by Adriene to let these exact feelings go.

  12. I was a bit nervous about practicing today, as I've had a migraine all day. The breath of fire, and the remainder of the practice after that, took the edge off of the migraine. So, so thankful for that!

  13. Totally did not want to be here today, but got on the mat. And I’m so grateful. I really felt a delicious connection to the low belly today. 🙏🏻💗

  14. Did this after a dance class today so definitely needed the stretch! Also that type of breath was totally new to me but felt really good almost as if it was massaging my internal organs! I did this practice with a face mask on because I have an interview tomorrow that I’m nervous for and wanted to treat myself! Felt really good to do something so restorative for my body and mind! Much love everyone! Namaste 🙏

  15. Thank you so much for this program…my town has recently endured the Australian fires and it is long overdue for me to have some time to focus, destress and heal – you are doing amazing work

  16. Home – Day 21 : Night
    Almost forgot to comment today cause my practice was a bit later than usual. Tomorrow (Jan 23rd) is gonna be my birthday and I'm not sure if I should take tomorrow's practice as my birthday gift or Day 23's as a late birthday gift lol
    Anyways goodnight everyone.
    Namaste ☮️❤️🍦

  17. Really nice late night practice here in Sweden. Is it only me struggling to get my arms down in the Texas-T or cactus arm pose? Either legs are in the air or arms flying above it. It's getting better but looong way to go! Thanks for today folks!

  18. My goal is to immediately start up a previous year 30 day challenge after I finish this one. I want to continue with my daily yoga practice!

  19. I could've stayed in shavasana all night, but my daughter has dance class in an hour and we need to eat! 🍲 Can't believe we're on day 21

  20. Does it freak anyone else out when the background noise goes away and there’s complete silence? I keep thinking my computer lost connection or the battery died! 🙂

  21. I realized that everytime I show up on the mat I light up certain candle for the duration of practice. It is almost burned down now. I bought new one, bigger. Looks like I am in for the long run ♡

  22. Today I couldn't do it, in the morning I was feeling sluggish and after class it was too late and I'm a loud yogi, I couldn't just roll the mat and breathe heavily while everyone else is trying to sleep.

    I feel like I missed my chance to feel like I accomplished the "challenge". I don't even have a routine formed yet so I sometimes have to go to sleep sweaty, and I missed yesterday's practice, which is this video.

    I came back to your yoga because my lifestyle was damaging my back and I needed to do something to protect it, but with the thrill of the new year I felt the urge to do them in a row as they came out.

    Regardless of how I feel about this, my back feels better than ever, my muscles feel tougher and the poses feel lighter than the first day.

    If it's like last year and next month continues, I'll do the 29 days of February in a row💪
    I'll also finish this of course.

  23. I have to confess I came to the mat skeptical for what “boost” might mean and thinking this practice would be very hard. I used to tell myself for so long that yoga practice is really hard that now that I am actually practicing it it amazes me how much I am enjoying it, how secure I feel doing it and how comfortable I have felt during this past 21 days. Loved it!! Thanks, Adriene. From Puerto Rico, Namaste. 🙏🏼❤️

  24. This is changing my life. I'm already looking forward to the next 30 days. I'm self-proclaimed couch potato who is trying to respect and love my body, and I'm so happy to have found you. Of course, Benji is a joy as well. My own 70 lb Retriever mix Lucy thinks that my yoga mat is rolled out for her, and sometimes I have to work my practice around her stubbornness, but always, it is my practice, and I thank you for giving me the confidence to say that. Also–you're right, both my cats and Lucy thought the breathing was most interesting and came to investigate.

    I know this comment is long enough but most importantly, today we were entering an offer in on a multi-offer house and I let my breath take me to a place where I didn't care if we were accepted or not, and lo and behold–we got it! My first house with my wonderful husband and the first thing I said was "I can't wait to do yoga out on that porch every morning with my gurl Adrienne!"

  25. The core, power yoga, vinyasa practices make me feel powerful afterward; practices like these, however, make me feel whole afterward. Thank you for bringing me home, Adriene.

  26. Almost didn't make it today as I have a sinus related cold and I was really worried when I saw your hair up Adriene. LOL It was a little tough with the sinus pressure but felt short and sweet. 🙂

  27. I carry extra weight in my belly and find poses where we draw our knees in difficult – such as when we hug our knees to our belly while lying on our backs, or the seated twists with a knee raised. It’s not an issue of flexibility, but I find it hard to breathe in those poses because my belly gets pinched in by my thighs so I cannot expand my lungs fully. Anyone else have this issue? Any suggestions for modifications or alternative poses to take in these moments?

  28. Let the breath be the power you need to stay active and present ☺️ Thank you so much Adriene 💗 Namaste 🙏🏻✨

  29. Adrienne I was really confused by the kapahla bati (spelling?) breathing. I felt like I was doing it wrong. I was almost hyperventilating. Can you do a separate video on how to do it properly?

  30. I laughed really hard with that breathing part! 😅😅😅 also I got my mom and brother to join the challenge! 😁😁😁 NAMASTE

  31. Day 21 Done! After a long day finishing in a different time zone today's class was needed. Gentle enough to soothe my tired body. Thank you, Adriene.🧘🏾‍♀️🧘‍♀️❤️🇬🇧

  32. I loved Boost! Normally exhalation is the only part of breath work I truly enjoy. I love the emptying out. Bringing navel toward spine. It truly makes me feel like I'm ridding myself of toxin overload. Today every bit felt wonderful. It's becoming more natural to expand my belly and even enjoy the stretch it brings. When Adriene said the quick exhalations attract pets haha 🐈 Oreo climbed right into my lap. The velocity about "Boosted" her right out. My body surprised me by only dropping the right left big toe once, for balance, during boat twists. Wow! The 1st Home boat practice I had difficulty even getting into pose. Let alone extending and retracting my legs. Am I visually svelte and fluid in my movements? Nah, but as I grow stronger I feel quite beautiful. So very very grateful Adriene and Kula. Let's keep showing up. Namaste`

  33. i feel like adriene consistently filming in the same room really adds to the “home vibe” and brings this practice closer to the heart, at least for me. over the years i’ve sweat, smiled, cried, and experienced so many raw emotions through yoga and to see adriene showing up to the same mat in the same room every day feels a lot like doing yoga with an old friend. it serves as a nice reminder that i don’t have to travel halfway around the world to find peace and that i don’t need to pay for a gym membership for a workout, and so much more. all the tools i need to have a human experience are right here with me at home 😌

  34. Lovely practice today—and especially when I’m tried and sore from my weight training class. I want to know where to find the breathing video she mentioned and how to find the next 30 days of practice!! Have a great evening everyone!!

  35. I thought the title “boost” would mean a sweaty one but it was actually lovely yet “boosting”. I love the breath of fire and this whole practice really stirred the pot from the inside. I can feel my internal organs awake and ready to rock this day lol !
    Thank you for these beautiful series. Namaste 🙏🏻

  36. I can't believe it's day 21….I'm having to face the reality that in just a few days I will need to find a new way to make my yoga routing!

  37. That was so relaxing. I can’t believe it is day 21 and that so many including myself are still day by day with the Home practices. It really feels good to be joining you all for my first 30 day journey. Thank you Adriene! I get through hard moments in the practice by watching the spots on Benji’s legs 🐕‍🦺

  38. First series here, but I dont want it to end! I'm so proud of myself for sticking it out. Thank you!! My cat came right up to me with the breathing part just like you said! Anyone know why pets love that?

  39. yay! haven’t done it yet but i’m ready to relax. i had tryouts for volleyball today and i’m feeling sore and exhausted. adriene always knows how to calm me down

  40. I really struggled today. This practice included a lot of shapes that are difficult for me. It was hard to stay patient with myself. Gotta remember to "find what feels good." That thing that you told us to let go of, for me was self judgement. Namaste, everyone.

  41. This morning I really wasn’t feeling it….and following the advice to “find what feels good”, I decided to save it for tonight instead of forcing it on myself when I would be resisting it the whole way. Well, tonight came, along with the worst cramps I’ve had in months. I found myself getting so frustrated thinking now I couldn’t do my practice and how terrible my pain was….until I remembered to breathe.
    5 minutes of mindful breathing turned into me sitting here, just finished the practice, so proud of myself for doing it, and the cramps are gone for now. That might have something to do with the painkillers, rather than the yoga, but hey ho.
    Long story short Adriene, I really want to thank you. Your videos always seem to come at the right time and this one was perfect for today. Next time I’m in pain, I’ll remember this night and “find what feels good” instead of wallowing in it. Thank you so much for that lesson, and I can’t wait for tomorrow! 💕🙏🏻 namaste

  42. I can’t believe I’ve managed to stick to this program every single day. This is the firs, totally voluntary, completely for me, thing I’ve done with this much consistency in my adult life. One of my earlier mantras were “I can do this and I can do anything.” It got me through those planks weeks ago and now I realize the full truth in that statement. Thank you, Adriene!

  43. This was the hardest day for me mentally. I wanted to stay on the couch instead of coming to the mat, I had some negative self talk during the fire breath, but I showed up. I'm glad to have this practice and know the community is right alongside me.

  44. Day 21 complete! This was a great practice for me today. My mind was wandering, but focusing on the breath helped to bring my mind back to myself 🙂

  45. I can't wait for my shirt to arrive. This has been a beautiful way to begin 2020 and I'll be sad when it's over, but the shirt will help me remember how it feels. And I have my personalized Adriene playlist put together for February. 🙂 Namaste

  46. What a nice and easy practice for the first day doing yoga on my period. This helped relieve some of those pesky abdominal cramps and gas pains I've had all day. Thank you Adriene!

  47. Thank YOU for the great journey home! These last 21 days have been amazing! 9 more days until we are Home 🤗🥰

  48. Definitely experiencing anxiety around this amazing journey ending soon. 😬 🙏🏻Adriene, you have re-sparked my love for yoga, but also have made me realize the benefits far beyond the physical part and the mat. I’m hoping I will be able to keep this journey going after we conclude this challenge. You’re always thanking us for joining you, but more of a thanks to you for providing this free wonderfulness in our home practice. Thank you so much!

  49. Day 21 Boost-today is my brother's birthday and I was busy so i was considering to skip today's practice but boy am I glad I did not, Is it just me but I use to always be intimidated by boat pose like any form of it but since Home started I am growing to appreciate and even love it, don't get me wrong , on the wrong day if asked to practice boat I will become worried but lately boat has been good to me and find myself not shying away from it as much and casing point today was really great opportunity to reestablish that appreciation for this pose so thank you Adriene for making these practices so enjoyable, oh breath of fire never disappoints either so all in all a amazing practice, much love everyone and Namaste 💕💞💓💗💖❤🙏

  50. I love this series. And for this video, I really enjoy the comments where people talk about their animals loving the breathing part because my cat hates it. He attacks me any time I do it and he is normally a super cuddly lover. Perhaps he thinks I am turning into an actual dragon or something. 😂

  51. Got home from a long day and told myself I should do an intense workout. Instead I opted for take out, comfy clothes, and 30 day yoga with a side of go-to-bed-early. For today I am glad I listened and respected the rest instead of pushing my own agenda and ultimately pushing my body too hard.

  52. This is my favorite 30 day series yet! Not sure if I've done them all, but I've done a few. Fell off the yoga wagon for a couple of years after doing it almost daily for 3 years and this is the perfect re-entry. Especially since I was really hoping for some centering. Thanks so much!

  53. it was a real struggle to get on the matt today because i have the flu, a nap and some pushing myself later and i’ve found myself in shivasina and feeling the practice ease my flu 🤧 yoga always surprises me!

  54. Thank God this practice came out today because my stomach has been feeling bloaty as hell. I was honestly like oh God I don't want a real work out today my stomach hurts too much but this was exactly what the doctor ordered <3

  55. We’re doing the thing! We’re making it! Today was the first time that I felt like I had the strength to stick with it. It’s such a mental hurdle but I feel like it’s been a long time comin 🙃 thanks, Adriene! You the real G

  56. Great practice today (also those yoga pants are so cute, love the colors). We're two thirds in. It takes 21 days to build a habit so I guess it's a habit now. I really want to keep this daily habit beyond the challenge. That's going to be the real challenge.

  57. I’m so happy that this journey includes different breathing techniques! It really helps with boosting my mental focus and at the same time relaxing and distressing

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