Dedicate – Day 22 – Steady | Yoga With Adriene


– Hello, everyone,
and welcome to Dedicate, your 30 day yoga journey. It’s Day 22 and
today I invite you to focus on a steady state. Let’s get started. (bright music) Alrighty, my darling friends,
let’s begin in a nice, comfortable seat,
so come on down. Welcome back,
you’re doing great. We’re gonna jump right in today, so sit up nice and tall. Take a deep breath in. Exhale, relax any
tension that you might begin to detect in the body, and just a reminder,
whatever you’re coming to the mat with
today is all good. Right? We just get
a little caught up, particularly as this journey goes on. And we have to
have the perfect mood, the perfect mindset. Maybe some of that
vibrancy of the beginning of the journey has worn off. You’re going great,
whatever you’re coming to practice with, it’s all good.
I have your back. So sit up nice and tall. And again, continue to
just go through your checklist and detect if you’re
kind of holding or clenching any patterns in the
body that just might be used to gripping, let’s use this
time, even if we only do this, so valuable, so beneficial. Hey, buddy. Relaxing the shoulders. Finding a wonderful placement
of your hands for today. And again,
sitting up nice and tall because today’s practice asks us to focus on a steadiness,
a strength, or an alertness without creating any tension. So that’s the catch, or that’s the gem. That’s the wisdom. Can I create a regular practice
or move through my life in a way that is strong,
that is alert, but that doesn’t
create tightness or rigidity or tension? So we’ll play with
that through the body but you can also think
about that as you continue to explore your yoga off the mat and in your every day. By now, I hope you’ve taken
a really loving deep breath but if not, let’s
take one now together. Here we go, big
inhale in through the nose. And exhale, relax the
shoulders, breathe out. And draw the hands
together at the heart. Close your eyes
for just a moment here as we pause to
just reflect on Sthira or steadiness. And this focus today of steadiness without tension,
alertness without tension. Conditioning the body and the mind as well. Getting stronger without causing
any pain or damage to the body or
to the psyche, okay, take a deep
breath in here (laughs). Exhale, bow the
head to the heart. Just keep an open mind. Continue with your breath. And let’s have some fun. Bat the eyelashes open,
we’re gonna come to all fours. Take your time. Tabletop Position. Set yourself up for
amazing greatness here and then when you’re ready,
inhale, drop the belly, open the chest,
pause here today. Breathe deep, in and out. Claw through the fingertips. Imagine you’re
opening a pickle jar with your right
hand to the right and with your
left hand to the left, upper arm bones rotating out. Careful not to
pinch the lower back, so we’re paying
attention here pressing into the tops of the feet, starting to engage in
the legs even here. Awesome, and then
take a deep breath in. Exhale, round it through. Start at the tail,
travel up through the spine until the crown of the
head releases to the earth. And then same thing,
pause here and let your breath deepen and flow. Strong base,
arms and legs strong here. Hug the lower abs in,
take one more cycle of breath. Get a nice
stretch in the back body. Beautiful, then
inhale, Tabletop Position. Kick the right
leg out nice and slow. And just breathe here. Deepen the breath. Creating an evenness as
you distribute the weight, same amount of
weight in the right palm as you are in the left. Cool, and then slowly release. Bring the right knee back,
send the left leg out. How are you handling this,
beginning this warmup? Breathe. Awesome, bring
the left knee down, walk the hands out. Drop the elbows
where the hands were before and we’re gonna walk the
knees back for Puppy Posture. Melt the heart
down to the earth here, opening up through
the shoulders, the chest. If the forehead
comes to the earth, great. You’re sending your tailbone
up towards the sky here, breathing, breathing, breathing. Inhale in, exhale,
draw your navel in, connect to your center,
your core, as you slide
through to Forearm Plank so you’re gonna come
all the way forward through with the chest,
curl the toes under, lift the kneecaps,
and here we are. Elbows are right underneath
the shoulders, my friends. We’re lifting
low belly in and up, hugging the low ribs in,
so hollowing through the front body,
welcoming a little heat as you spread
awareness through the fingers, lengthening the crown
way, way, way forward, way beyond the
frontage of your yoga mat and then reaching
the heels, same, way beyond the
edge of your yoga mat. We’re here for three,
you’re doing awesome. Two, slowly lower
on the one, yes! Drag the hands back
in line with the ribcage. Draw the
shoulder blades together, press into the tops of the feet. So think again of this Dunda,
this stick or staff, the spine from the crown to
the tail, and think of that as you slow and steady
press into the pubic bone. Lift up, Baby Cobra,
keep it nice and low. Breathe here. Slowly, slowly waking up the
muscles in the back body. Tucking the chin
so you can stay long in the back of the neck, so again creating an alertness,
a strength-building practice without any tension or pain. Cool, and then slowly release
for head kisses the earth. We’ll curl the toes under. Press up to all fours,
just all fours. And then toes are
curled under here. You’re gonna inhale,
kick the right leg out again. Exhale, draw knee to nose. Inhale, kick the right leg out. Exhale, knee to nose. Inhale, kick it out,
look forward. Exhale, knee to nose. Pause here, breathe deep. Wrists are underneath the
shoulders, very important. Stay here, or option two,
inhale in, exhale, lift the left knee. Let it hover for three,
strong and steady. Two, and on the one,
both knees lower down. Send the hips back,
sit on the heels for one cycle of breath. Take a little
pressure off the wrists. Look at Benji
deciding to join us. How nice! I put this blanket out for him but then he always
likes to lie right here. Maybe we should
pull the blanket in. Okay, back to all fours,
toes are curled under. Here we go, inhale,
kick the left leg out. Pressing into both palms evenly, exhale, bring it in,
knee to nose. Inhale, kick it out. Exhale, knee to nose. Inhale, kick it out. Exhale, knee to nose,
stay here and hold. Draw the lower belly in, strengthening the
core or option two, inhale in, exhale,
lift the right knee. Let it hover, press
away from your yoga mat with your palms for three, two, and on the one, slowly
lower both knees to the earth. Awesom, send the hips back. Take a second, Thriller Arms, rotate the wrists. Just take in your space, maybe checking in with
the neck and the head. Start to let whatever happened
before this practice go. Let’s put it politely on hold,
put it on the shelf, and let’s start to drop into
a nice, audible breath here as we come to
Downward Facing Dog. Downward Facing Dog. Benji’s got the Downward Dog nailed down. I try to tell him
it’s always evolving, always changing, but he
insists that he’s mastered it. Who knows?
Inhale in. Use an exhale to bend
your knees and look forward. Then nice and steady, ragdoll,
one foot, then the other all the way to the top. Let your head get heavy here,
bend your knees, ground your all
four corners of the feet. Find your breath. So good for the body,
so breathe deep here. Alright, on your next inhale,
slide the hands all the way to the
tops of the thighs, loop your shoulders
forward, up and back. Pull your hip creases back
and ground through the feet as you send the
crown of your head forward. Reach the tailbone back,
again, you can use this image of a number seven with the body and your version doesn’t have
to look like mine but that’s just the image you can
give yourself to play with. Hug the lower ribs in. No dipping in the low back,
so low back is nice and long creating a steadiness
from crown to tail, building strength, awesome for posture, for repatterning. We have this for three,
breathe deep, two, awesome, release
the hold on the one, yes! Beautiful, check it out,
from here bend your knees, plant the palms,
step the right toes back, step the left toes back,
Plank Pose. From here you’re
gonna take your right hand to the earth, don’t panic. You’re gonna turn onto the
outer edge of your right foot, and we’re gonna
find support for sure, even if you can do a Side Plank, this is a supported Side Plank, so bring your left foot to
the earth like a kickstand. Super important. Now from here, take your left
hand to your right ribcage, press away from your yoga mat, and use your left hand to slowly smear
that honey (laughs) and open your
heart up towards the sky. So we’re not relying on
just the muscles of arm here. We have our core connected. We’re using the
support of our left leg. And then last but not least,
one more breath here to lengthen through the crown. Careful you’re not dropping
right ear to right shoulder. Great, then slowly dial it back. Plank Pose, inhale
in, exhale, just lower all the way to the belly. Take a rest,
you’re doing awesome. Deep breath in, long breath out. Slide the hands back
in line with the ribcage. Find your foundation
and inhale, lift up, Cobra. Maybe this time
it’s a little bit higher. Maybe not, feel it out. Stick with your breath. And when you’re ready,
slowly release. Curl the toes under,
press up to all fours or Plank. And then send the hips up high,
Downward Facing Dog. Beautiful, take a
deep breath in here. Long breath out. Bend the knees,
inhale and look forward exhale to make
your way to the top. Step, step, or take as
many steps as you need. Forward Fold. Take a nice, refreshing
breath in and out here. And then when you’re ready,
on your next inhale slide the hands
past the tops of the feet past the shins,
past the knees, all the way to the tops
of the thighs again, and then use this
kind of connection of hand to the tops of
the thighs to press away and find length,
more length in the spine. Then again, find the softness,
find the grace. So we wanna create a
steadiness and an alertness and this beautiful
connection to the spine but without
creating any tension, any hardness. So take a deep breath. And then exhale, let it go. Cool, bend the knees,
plant the palms, step it back, Plank Pose. Beautiful, this time
left hand comes to the middle, left fingers are spread wide. Right, this is your
base so you wanna put so much tender
loving care into it. Then come onto the
outer edge of your left foot. Beautiful, right
foot comes to the earth right away for support. We all need support,
let’s practice using it. Right hand comes to the left rib and we press
away from the yoga mat and we use the right hand to
slowly smear a little honey across the ribcage, opening the heart
up towards the sky. So we’re finding ways to
just take it out of the arm. And you are building
strength in your arm, toning the arms,
which is beautiful. Let’s see if
you can turn on your obliques, your
abdominal wall on the left. Pull it up, up, up and in. You’re here for three,
you’re doing awesome. Two, also toning the glute, and on the one, slowly release. Beautiful, beautiful. Inhale in. Exhale, lower to the belly. On your next breath in,
Cobra, your version. Find what feels good here. Lift your chest,
lift your heart. And then exhale to release. Beautiful, curl the toes under,
press up to Plank or all fours. Take a deep breath in,
a long breath out, and follow your breath
to Downward Facing Dog. Yes, awesome, doing great. From here, nice and easy,
you’re gonna draw the low belly in and
slowly roll through the spine. Come to your Plank Posture. Beautiful, right
hand comes to the middle. We’re gonna turn onto the
outer edge of the right foot and this time you
might keep the feet stacked or you might find
that that’s support system was awesome for you, keep
the left foot on the ground, work with that tripod,
and find a steadiness, a stability, with the
left foot on the earth. Otherwise, you might bring the
left arch to the right arch and we’ll work pressing
away from the yoga mat again. Opening up,
spiraling heart to the sky, and then option this time
to take the left fingertips all the way up to the sky. Lengthen through the crown,
lift your hips, breathe deep. Inhale in, last bit, exhale. Send your fingertips towards
the front edge of your mat. Then follow that line
all the way back to Plank. Inhale in, exhale,
lower to your belly. Take a rest, bellyflops welcome. Listen to your breath. Stay focused,
you’re doing awesome. Inhale, Cobra. Exhale to release. Make your way to
all fours or Plank. And I’ll meet
you in Downward Dog. Inhale, breathe in. Exhale, alright, second side. This is it. Start with the low belly,
draw it in. Then continue to
move from your center as you roll up through the spine as articulate as
can be until you find this beautiful
connection from crown to tail and then sits bones to heels. Alright, here we go. You got this,
bring your left hand into the center line as you turn to the right side of your mat. Come onto the outer
edge of your left foot and bring your right foot to
the earth for a kickstand. And here we go again, lifting
up from the left side body, opening the heart,
spiraling it all the way up towards the sky, maybe
stacking the feet on this one. Welcoming some heat,
some strength, but softening any
tension as you send the right fingertips
up towards the sky. Side Plank, inhale in. Exhale, draw the
shoulders away from the ears. Create more space. On your next breath in,
send the right fingertips all the way up towards
the front edge of the mat. Vashistasana, and then
follow your right fingertips all the way down. You killed it; you did great. Inhale in, exhale, bellyflop, yes! Last one, inhale, Cobra. Exhale to release. Inhale, press up to Plank
or all fours, yogi’s choice. Take a deep breath in,
Downward Facing Dog. Last one, last Downward Dog,
you got it. So close your eyes here. Take a loving cycle of breath. Mmmm, mhmmm, mhmmm. And then slow descent
of the knees to the earth, soft landing. Send your legs to one side. Finishing up with, yup,
you guessed it, Dundasana. So finding that Sthira. That stability, that strength. Sometimes it’s
easier in a balancing pose or an arm balance,
but can we also find it in a pose like
Dundasana, stick pose? Staff. Bend your knees
as much as you need. If the backs of the
legs are tired or maybe sore from previous practice,
you can bend your knees as much as you want. And then align your
head over your heart and your heart over your pelvis. And fingertips can
come to the earth or palms. Breathe deep here. Try to connect to
your core even here. Soft and easy in the neck. So we’ll take a
couple of breaths here as if you were
leaning into a meditation. Tops of the
thighs grounding down. Feet active,
toes up towards the sky or towards your face. Breathe deep. If this is challenging for you, you might double up on the mat. Just lift your
hips up a little high so that your low back can
be long instead of rounded. And then close your eyes. This is where
we’re gonna end it today, so give it your all. Maybe you’re
just now dropping in. That happens. Not every single yoga
practice feels amazing. So we’re just gonna work
with what we have each day. Never not learning. Residing in the
role of the observer. Knowing that
showing up and tending to whatever is is valuable. And you don’t
have to do anything. Just be. Be with your breath. Stay in this posture
for three more cycles. You got it. And slowly we will release. We’ll bend the knees,
come back to cross-legged seat. And then when you get there reverse the cross of your legs. What? Back to one, but different. Take a deep breath in. Exhale to relax your shoulders,
bring the hands to heart. Pause, just take
a moment to reflect. And then the invitation,
of course, is to take this steadiness this strength this Sthira take it with you off the mat and into the rest of your day. We’ll play with this
a little more tomorrow. Love you, guys. Take good care. Namaste. (bright music)

100 Comments

  1. Hello Dedicate fam!
    You don’t need to sacrifice love for self and truth – for a “good body"!
    Your body is already good, let’s work for it instead of on it.
    Be disciplined about THAT.
    It requires both mind and body conditioning.
    After all, what is the point of having a “good body” if you are still looking in the mirror and not knowing or loving who you see?

  2. Day 22 – love it so much

  3. My husband and I have been doing the Dedicate 30 day challenge and we are already getting sad about the end of it! Hope you come up with a new challenge soon!

  4. 🧘🏻‍♀️🧘🏻‍♀️ 4 years ago I had a lively conversation with a friend, we were both treating our spine, which we’d damaged with too much strain. We asked ourselves: is it ever possible to keep extremely focused and prolific while being tensionless? 🎯🎯
    Soooooo happy that “today’s practice asks us to focus on an alertness without creating any tension” 🎯🧘🏻‍♀️
    ✨🙏Namaste 🙏✨

  5. Side planks really easy for me today which is new. However sitting still for a single moment at the end wasn't. Funny little body constantly changing.

  6. I really can never understand instructions like "lift up into side plank, but don't tense/stay relaxed"…If I don't tense I can't do side plank! Haha! I also find this with "engage your core, breathe deeply" – I can only do one or the other…I can't be the only one, surely?!

  7. It was a good day to choose the side plank with support. I appreciate how you encourage us to listen to our bodies and do what's best for ourselves.

  8. Day 22 ! Felt awesome! Thanx Adriene & Benji 🙂 xxx

  9. I watch this women only to see her bum

  10. I had a problem with my wrist I coulndt stand for a long in plank!I was mad😖😖😖 😄😄😄😄😄thank you!

  11. That was so funny Benji was coming in for a booty rub towards the end and I think Adriene was trying not to laugh. Even the second time doing this feels so new. I love this series. I totally had to modify the side planks to fit my mood today, still got a long way to go but my oh my have I come a long way!! thank you #ywa

  12. I’ve been really emotional these last couple of days, and when I sat down and pressed play on today’s practice, I started crying. This journey is turning my insides out and my outsides in. It’s amazing, and challenging. It is surface, and it is inner most depth. It brings everything out, things you didn’t even realize were there (or still there) and as hard as that can be, it’s so rewarding. I feel every possible feeling on any given day, but when I step on the mat and start to breath, I find myself. Over and over again. That is the greatest gift I have been given. I am so proud of myself, and so thankful ❤️❤️

  13. hi sorry unrelated, did benji lose his tail? what happened =(
    also, why did you have to mention the smear the honey part, it made me fall down laughing from my side plank lol. which of course i would've been able to do perfectly otherwise hahah

  14. Dang side plank got the best of me. Definitely wasn’t steady with those but I honor where I’m at and will revisit later.

  15. Thank you✨🌸✨

  16. ❤️❤️❤️🙏🏼

  17. Day 22 = Finished! Does Yoga make other people feel emotional (or release tears) or am I just soft? This flow helped me release and I really needed that. The side plank is now one of my favorite poses because it is a challenge and nearly broke me. So now I plan to master it. I like how you eased into it …made it less daunting.

  18. First time I achieved side plank !! So proud of myself. Thank you Adriene for everything you give us : love, strength, courage and much more.

  19. Hi Adriene! Thank you for this journey! =) I've found really hard the side plank when I was used my right palm. I experienced palm pain, am I doing something wrong ? Thanks a lot! A big hug from one Argentinian living in Australia.

  20. Thanks for the help ❣️💋

  21. What time of the day did you make this video? I love the light in the room 🙂 Today's practice was so challenging for me and I felt pain in my wrists while doing the side plank. By the way, I love my every day yoga here! Thanks Adrienne and everyone 🙂

  22. 💗

  23. This one was difficult bc I had a breast explanation surgery 6 months ago so I modified the side plank! Thank you again Adriene for making this video. You have helped me re-set my life ❤️💋🥰.

  24. Dear Adriene, when I started today's session, I already felt sad and stressed and just not good at all, but I thought: I'm going to do yoga and forget about all of this and relax. When I was sitting on my mat, I felt that I was welling up already, but I didn't want to cry. And then you said everything was okay to bring onto the mat and I couldn't help it and the tears streamed down my face. I cried through the rest of the session and every time I felt almost okay and calm, you said something that made the tears come back, which I think was good. I'm still very sad now, but I think it's a lot better than keeping everything inside, so thank you. I hope I will feel better tomorrow. I love you, namaste 😢💙

  25. That ponytail was giving you fits this day but you just pressed on through… Today was hard no joke!

  26. 20 minute sessions you’re going easy on us! Namaste!♥️🙏🏻👍🏼✌🏼😌

  27. Wow, this was the hardest day so far! Really challenging, but I made it! We can be proud of ourselves 😉

  28. Side plank absolutely kills my wrists! Are there things I can do outside of practice to make them stronger?

  29. It was hard getting to mat today. I struggled a lot during the side plank, but i did it. Namaste!

  30. SO good 🙂 <3 thank you!

  31. Day-22✌🙂

  32. Holy side plank, WHAT?! Oh my, I have some challenges in my Life today and this will definitely help me hold steady though them now. Not my favorite but very helpful. lol LOVE. Also, got my lemon water kicking for the 7 day wake up lemon water, 15 min yoga, 5 meditation, and later the walk. Grateful and Thankful<3

  33. Namaste Adriene.. happy to do this day as always :).. but struggled today and for good reasons

  34. Hey, I made it to day 22! side planks a struggle. If you have any tips for variations due to a left arm injury. I am all ears! I can still use arm but I have muscle atrophy from hand to shoulder so not much to support my weight. I tried though!!!🙌🏾 Thanks again for this journey Adriene!

  35. I love that Benji finally got in on the action. My dog likes to come join me on the mat… and get in the way 😝

  36. Repeat of Day 22 on the books! Been away for a week, today was hard on my wrist. My wrist has been sore for over a week now. I thought taking a few days would help, but I've noticed even with me texting that my wrist is sore. I will trudge through and hopefully, they will get stronger. Great Day to be alive and getting stronger with each practice. Thank you, Adriene!

  37. The hardest part today was not all the planks or side planks, but sitting both my back and legs straight. I look like an egg sitting 😂 glad I made to day 22, about to get a train but sticking to showing up to the mat everyday!

  38. i don't usually comment on these videos but I started this yoga challenge in April (a lil later than everyone else but I've still loved the experience!) and i just wanted to say, today i had a tough time finishing the session, half way through i found out some sad news and bringing myself back to the mat was a challenge but i did it and i finished with a small smile on my face.

  39. Planks and side planks, gosh, so tough with my jello arms 😀 But connecting the core finally works and helps my wobbling arms and legs. Thank you so much for your help Adriene 🙏🏻🙏🏻🙏🏻

  40. Your corses are really deep and meaningful! You are a great teacher! Thank you 💖♥️🌷🌷🌷

  41. I'm wondering if there are any tips or tricks for people with delicate, sensitive, weak wrists. I loved this session but really struggle with the side planks because my wrists hurt so much! Any pointers?!

  42. Love u Adrienne. Namaste

  43. 💗

  44. W O W This practice resonated deeply with where I am, at this time of year… 4 months after January. Truth is. And does not die. Thank you Adriene for bringing it and being such an awesomely inspired teacher. Don't give up!… And thanks to Benji for all of the goodness he brings to the room… Around the world.
    W O W

  45. This was excatly what I needed today! Thank you so much. I really enjoyed ending in the starting pose – I can feel the difference… it's a total shift of mindset. I have to force myself every time to do one video, but afterwards it feels so soft. Thank you very much for making this available to us!

  46. This was amazing!!! Just what my body and my mind needed gosh I feel amazing haha

  47. The side plank made me realise it's still gonna take a lot of practice before I manage to strengthen my wrists! I managed to get through it though so I'm really happy!

  48. Thank you for being here Adriene.

  49. I started trauma therapy a while ago and it's been a wild ride. We haven't really started yet, but just talking about my past has given me some bad dreams and old emotions are resurfacing themselves. I've been taking care of myself with yoga, meditation and running. Last night I got high with a friend and had a really bad trip – flashbacks, paranoia, anxiety, everything. It was like being in a nightmare. I skipped my yoga that day, because doing it in that state wouldn't be safe. I am still scared and a bit shaken today, but I did this practice and feel better for showing up and sticking to a routine. Thanks Adriene for making these amazing videos and challenges! <3

  50. good morning teacher each practice you start off saying the exact way how I am feeling!! I always wanted to know how you do that! these workout is really great at the end of each workout i feel great and ready for the day thanks adriene!!

  51. Hello, thank you for sharing. I suggest you speak less during the exercices because waiting waiting you finish and I have the impression to loose my time sometimes…

  52. Thank alot dear…..22 days has been passed…..feeling stronger 💪

  53. Loved today's practice!❤️

  54. Again with the one leg knee hover and I still can't even find the muscles to make that happen. LOL Just how does one find muscles that are hiding? Side plank was very hard for me and on the second round I ended up in child's pose crying. I guess I hate failing more that I knew. But I failed and I am still trying, glad I got that out of my system. Now, to try and find those ? Hip Muscles? I really don't know what muscles just aren't working to do a 1 legged knee hover. 🙂

  55. That was quite challenging 😅😇. But loved it 🙏😘

  56. love the side plank, i felt firm and strong. it is amazing how strong I became since I began this. Thank you Adriene and all of you here in this space. Muah!

  57. I was able to do the side plank with the kickstand LOL! When I did Dedicate the first time I couldn't do it at all.Loving every minute of this rotation/practice.

  58. So starting as a beginner I did 30 Days of Yoga straight after started Dedicate and now on day 22 so 52 days straight so question what do I do after Dedicate is there another 30 day challenge a longer challenger or do I start going through your other videos.  I want see how many days I can do without  a break to challenge myself and use challenge to keep motivated while getting stronger and slowly better at yoga.  PS THANK YOU, you are amazing. Mark Liverpool UK

  59. I could not do side plank on my right side even with the kick stand, I could do it on my left side with the kick stand. Normally I would have been so harsh on myself for not being able to do it. But I am starting to give credit to myself even for being there and trying. You have literally helped me so much. Thank you 🙂

  60. Thank you so much Adriene!
    Namaste

  61. hey Adriene, Thanks again for the work you do for this world and all of us ! I am curious as what is the style of yoga we are practicing here in dedicate as I am loving it so much i would like to follow that path a bit deeper. thank you 🙂 have a wonderful day

  62. So amazing again!!!Anyone from Portugal wants to get together to do Yoga with Adriene? 🙂

  63. I got a new job and really let go of the habit of yoga- i did day 21 about 2 or 3 months ago and only just got on the mat to continue. It was very hard going because I'm out of practice but it felt so good. Thank you Adriene <3

  64. 3rd time on Day 22! Thanks for getting my day started off right!

  65. Thank you for your channel. It has helped me immensely. When I go to visit my parents we often have a lot of tension but the most recent visit I had been practising everyday and continued to do my daily yoga while I was there and we had the most amazingly peaceful time together. Yoga is magic. 💚

  66. Mama say mama say mama say Andrew beautiful Benji you’re the dog buddy you’re the dog and you’re so cool Knocking on heavens door I love always

  67. full side plank is such a challenge ❤️

  68. Thank you always

  69. Thank you!

  70. Hard day for my left wrist today, had to do the last plank on my forearms because my whole arm was shaking with instability . Frustrated, but I was kind to myself and let it be. Day 22 in the books!

  71. Your yoga videos have changed my life! Have had back pain for YEARS…been to drs, chiropractors, physical therapists…THIS IS THE KEY. Yoga everyday (or at least almost everyday). Your videos are so helpful, encouraging, supportive, & kind.

  72. forever grateful for these practices. thank you so much! 💜

  73. This was (also) amazing! Your voice guides me so good, makes me believe I can do and also DO things I was not sure I was strong enough to.

  74. I am doing Dedicate now. I left this practice feeling despondent, which hasn't happened to me before with yoga, and I was feeling fine going in. Everyone seemed to struggle with side plank but its dandasana. There is no modification that makes this ok for me and I can't even see how to work towards it. I just cannot sit with my back in anything but super curved with my legs to the front no matter how bent – so it can't just be my tight hamstrings – although they are (I can sit straight cross legged). Blocks don't seem to help and I have tried the dandasana video. I have to be pushing myself forward with my hand behind me to sit up at all. I feel so broken and alone in this.
    Does anyone else struggle so much with dandasana?
    Does anyone have any advice on how to work towards it?
    or 'more extreme' modifications?

  75. Dat Dandasana Doe! Feel as though I just grew a few spiritfull inches, if you know what I'm mean! 💓

  76. <3

  77. adriene 😂 yesterday i was appreciating how "spreading the honey" has helped me integrate instead of half-assing in side twists since its original introduction… i still get a laugh out of it whenever i encounter a twist 😂😂

  78. Oh man wrists are dead! But gonna keep practice

  79. I loved the alternate version of side plank!! It made it possible for me to really fall into that posture, without hurting my wrists! Thank you! I learn something new every day with this practice! 🖤🖤

  80. This one whooped my butt today, I tell ya what! Awesome session today though. Ready to keep a steady demeanor through whatever challenges I'll face today. Thank you as always Adriene!

  81. This one kicked my butt but I made it to the end! I started following YWA in March and I'm thankful I did.

  82. Thank you.. very lovely as always… tonight I noticed that I can somehow breath much deeper and longer than I could 3 weeks ago… and I now mainly use this bit loud yoga breath which works really well for me :-)… HAPPY WEEKEND and Namaste Sweet A..

  83. 20:15 Can you read my mind? That’s exactly what I was thinking. At times I discourage myself when something doesn’t feel right and i seem not to be able to do things how I’m supposed to but then there’s you encouraging me again.
    Thank you!

  84. Mam what to do after completion of a 30 day yoga journey

  85. It’s August 27, 2019. I’ve been so so good with this journey. I started on July 31st and have done yoga every single day since, however this past week I took the time to stop and reflect. I noticed myself simply “doing the yoga” instead of actually practicing and being mindful of my body. So after a week of no yoga, I’m happy to say that I’m now back and ready to finish the journey. Dedicated. ✊🏼✨😇

  86. Day 22! Oh no, the music started playing. Sure I have to get to work and my arms are tired, but I still did not want this one to end.

  87. I missed my practice yesterday because of work, resumed today and almost gave up halfway with the side-planks and then dragged my ass back to finish the practice!! YAY!

  88. 4th time on day 22! Yay! This one was tough on my wrist. Some days not bad but some days still hurts my wrist.

  89. Day 22 was again a good experience… balancing side ways was fun. You are awesome. Thanks for Day 22 Adriene ! 🙂

  90. This is my second 30 day challenge with you! I finally felt comfortable enough to go to a hot yoga class in my city and felt so amazing. You have taught me so much. I heard your voice throughout the entire practice. “If you fall, don’t worry we will catch you”. I’m so thankful for you Adriene! <3

  91. I value this time so much, you have no idea💜

  92. Today was the most challenging day so far for me. I had a difficult time with side plank and smearing that honey (my wrists felt like jelly after the first posture!) even still I was steady Of mind and body followed! Happy to say that I stuck with it and didn’t have to pause the video! Namaste all!! Bring on Day 23!!!

  93. That was really good. I broke such a sweat today

  94. 5th time on Day 22! Great practice! Still so hard for me to do the hand side pose, but I used the kickstand and will get there. Thanks, Adriene!

  95. Late to this challenge but omg I love the idea of steady focused energy without tension. Frictionless is such an amazing thing to strive for thank you for introducing this to me

  96. The tension of the day has melted away and I’m feeling calmer and relaxed. Everyday is of a journey of self discovery and wonder with Adrienne. I love the way how my body and mind feels can’t wait for tomorrow’s practice.

  97. Those side planks 😭

  98. Day 22, before I couldn’t hold a plank on both sides for that long, but today I did it💜

  99. Day 22, before I couldn’t hold a plank on both sides for that long, but today I did it💜

  100. I laughed when she said to take this strength to the rest of our day. The rest of my day is mowing, but I'm glad I got this strength and relaxation today from my activities from yesterday. Always amazing!

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