Dedicate – Day 7 – Surya | Yoga With Adriene

– Hi everyone and
welcome to Dedicate, your 30 day yoga journey.
It’s Day 7. You’re doing awesome.
Welcome back. Today we’re going to
focus on surya or the sun. Hop to something
comfy and let’s get started. (bright music) Okey doke, my darling friends. Let’s begin today’s practice standing at the top of the mat. Go ahead and begin with
your feet hip width apart, toes pointing forward and right
away we’re going to inhale reach the fingertips all
the way up to the sky. And then exhale
just release them down with a nice big exhale. And again, big
inhale to reach for the sky. Just kind of
landing in the moment here. Exhale, release the fingertips
down as you breathe out. One more time,
big inhale, reach and exhale letting go. Come into your quiet Mountain and let’s begin to tune
in for today’s practice. Soften your gaze or
trust me, trust yourself, trust the video
and close your eyes. Find a little soft
bend in the knees as you gently lift your heart. And begin to bring your
attention to your breath. Thank you for showing up today. For choosing to dedicate
some conscious time and conscious breath to you. For when we take
time for self care, when we take time to look inside
and notice how we’re feeling, when we take time to practice
on the mat then we find that whatever discoveries we make, whatever things we pick up or learn on the mat they
translate to life off the mat. As you’re ready, begin to
take your thumb and move your thumbprint across
your other fingers. Or option just
wiggle the fingers here. Feeling it out. Noticing the sensation. Instead of putting
on a hard shell for a surya namaskar today we’re going
to go at it with a gentle ease. You will sweat but taking a moment
here to feel it out. Sensitize. Good, then when
you’re ready, inhale, draw the hands
together at the heart. Take a deep breath in. Lift your chest to your thumbs
and as you exhale bow the head to the heart here. Feel that broadening
in the upper back body. That stretch in
the back of the neck. And today I’d like to invite you to set a little intention
for today’s practice. Something positive that will
serve you in the present moment. Perhaps helping you
to move with more ease. Or to open your mind
or your heart space to find clarity or insight. This idea that
through our practice we can perceive
things more clearly. Just by simply taking the time. Cool. If you’ve landed
on an intention here, go ahead and repeat
it quietly to yourself. Confirming it. Considering it
already done, right? Imagine it already so. Okey doke, then we’ll release
the fingertips to the ground. You can flutter the eyelashes
open and let’s have some fun. Inhale, reach for the sky. Exhale, bend your knees
generously Forward Fold all the way down. Inhale, halfway lift,
your version. Just checking in and then
exhale to soften and fold. Great, from here you’re gonna bring the fingertips
to the earth. You’re gonna step
just the right foot back, lower the right knee. Then we’ll loop the shoulders.
Inhale, lift the fingertips up. Open the chest, your heart up
towards the sun or the sky. Beautiful then slowly release. We’ll bring the
back knee up here. Nice low lunge and then with
this connection to your core, your center you’re gonna bring
the back foot all the way up. Back to the Forward Fold. Awesome, inhale, halfway lift. Exhale, fold. Root to rise here.
Inhale, reach for the sky. Exhale, hands to heart. Beautiful, again soft knees,
fingertips go down to come up. Inhale, reach to the sun. Exhale, bend the knees.
Let something go, Forward Fold. Inhale, halfway lift.
Find length in the neck. Exhale to soften and bow. Fingertips kiss the earth and we kick the left
foot back with control. Slowly lower the left knee to
the earth and with a big inhale, reach for the sun.
All the way up. Heart lifts all the way up. Big breath here. Exhale to soften and release. Lift the back knee,
connect to your center, your core as you find a little
rock and when you’re ready back foot all the way up. Forward Fold at
the top of the mat. Go ahead and let
your head go here. You can clasp opposite elbow
for a couple breaths here. Find what feels good. And when you’re
ready release the arms. Inhale, halfway lift,
your version. Find length.
Exhale to soften and fold. Root to rise here.
Inhale, reach for the sky. Exhale hands to heart. Beautiful. Now we’re gonna
release the fingertips, swim them around to
interlace behind your tailbone, behind your back. Knuckles draw down
and away here as you begin to open up through the chest. And if this is new for you,
you’re gonna feel quite an opening here so
breathe deep and be kind. You don’t need to
muscle too much here. Just feel it out. And if you feel pretty good here
you can start to dig into the heels, lift up from the pelvic
floor and really send your heart up towards the sun or the sky. In time palms can come together but it’s okay to keep the
wrists nice and square. Take one more deep breath in. Exhale, draw your navel in as
you softly bend your knees. Dive forward with control. Knuckles reach up
towards the sky and then over past your head. (chuckles)
The front of your mat. Breathe. So I’m active in the arms here. My knuckles are
reaching up towards the sky. I’m breathing into my belly. I’m rooted firmly
through my feet. Then resist the slingshot effect
here as a friend of mine says so watch or be
mindful of this release. Watch it as you slowly
try to release with control. Release the chains. Anything that’s
been holding you back. Here we go, inhale,
halfway lift. Exhale, fold. Beautiful. From here
fingertips come to the mat, kick the right foot back. Lower the right
knee with one breath. We inhale, reach the
heart all the way up. Reach. Exhale, all the way down. Kick up the back foot,
reach the right heel towards the back edge of your mat. Excuse me, back knee’s lifted.
Breathe in. Look forward, breathe
out step it to the top. Inhale, halfway lift. Find length. Exhale, soften and fold. Fingertips to the mat.
Kick the left foot back. Lower the left
knee on a big inhale, heart to the sun. Lift it up.
Reach fingertips up high. On an exhale, float it down. Lift the back knee. Reach your left
heel all the way back. Inhale to open the heart. Let it radiate forward
and then step that back foot up
to meet the front. Exhale as you fold over. (sighs) Awesome, inhale, halfway lift. Exhale to soften and fold. Inhale to reach for the sky. Exhale hands to heart. Pause. Observe your breath. Alright, here we go. Soft bend in the knees,
fingertips go down to come up. Spread your fingertips in
celebration of your practice as you reach for the sky
and then exhale take it all the way down, Forward Fold. Inhale, halfway lift,
your version. Move with your breath. Exhale, Forward Fold, release. From here plant the palms, step
one foot back then the other, Plank Pose. Inhale to look forward,
shift forward. Exhale to slowly
lower down with control all the way to the belly. Hands in line with the rib cage, draw the elbows in
press in your foundation. You got this, inhale,
rise up, Cobra. Exhale to release, fold. Inhale to press up on
to all fours or Plank, yogi’s choice and then
exhale Downward Facing Dog. Breathe in, breathe out. Bend the knees,
inhale, look forward. Exhale,
make your way to the top. This time feet together or
you can keep hip width apart. Inhale, halfway lift,
your version. Exhale to soften and
fold bend your knees. Inhale to reach for the sky.
Catch a wave. Exhale going all the
way back down right away. Inhale, halfway lift. Find length. Breathe. Exhale, soften and bow. Bend the knees, plant the palms. Step or now
maybe you hop it back. Plank Pose or Half Plank. Inhale to shift forward. Exhale, belly to Cobra
or Chaturanga to Up Dog. Inhale. Exhale make your to
Downward Facing Dog. Breathe in, breathe out. Inhale to bend your knees. Belly comes towards the tops
of the thighs, look forward. Exhale to make
your way to the top. Inhale, halfway lift. Exhale, fold.
Stick with me. Inhale, bend the knees,
reach for the sky. Catch a wave here, it crests
and falls all the way down. Inhale, halfway lift.
Find length. Getting the juices flowing.
Exhale, fold and release. Plant the palms
step or hop it back. Plank Pose or Half Plank. Inhale in. Exhale, belly to cobra or
Chaturanga to Upward Facing Dog. Use a big inhale
to open your chest. Open your heart.
Lift it up to the sun and use an exhale
to make your way back. Bum up to the sun. Sunshine on the booty,
here we go. Inhale in here. Exhale, bend the knees. Belly comes toward
the tops of the thighs. Look forward. And on an exhale
make your way to the top. Have a little fun. Inhale, halfway lift,
your version. Nice long spine. Exhale to soften and fold. Root to rise here.
Inhale, engage the legs. Reach for the sky and
exhale hands to heart. Pause.
Find that quiet Mountain. Take what you need here,
leave what you don’t. Observe your breath. Feel it out. When we take time
to observe the breath, keep spiraling back to
the sound of the breath, we are taking time to listen and
nurture the wisdom of the heart, right, versus the brain. Killing it.
Take a deep breath in. Exhale. Here we go. Fingertips go down to come up. Inhale, reach for the sky. Exhale, Forward Fold. Inhale, halfway lift. Exhale, fold, kick the
right foot back once again. Right knee comes to the ground. This time we interlace
the fingertips behind the tail connecting the two. Inhale, open the chest. Knuckles draw down and
away just like we did before. Squeeze the
inner thighs together. Breathing deep. Squeeze inner
thighs to the midline. Lift your chest all
the way up to the sun. One more breath. And then,
with control again, release. Break free. Come all the way
back to your lunge. Lift the back knee. Hi Benji.
Open your chest. Let your heart energy radiate
forward as you breathe in. Then exhale,
plant palms step it back. Belly to cobra or
Chaturanga to Up Dog. Move with your breath. We’ll meet in
Downward Facing Dog. Right, remember your flow, your vinyasa is just
to move with intention. Listen to your body, be kind. From Downward Dog
we’ll take a deep breath in. A collective inhale. People all around the world and then exhale to empty it out. Inhale, bend the knees,
look forward. Exhale, make
your way to the top. Inhale, halfway lift,
your version. Stick with me, exhale, fold. Kick the left food back. Lower the left knee. Squeeze inner
thighs to the midline. You have everything
you need here. You got this. Root through all four
corners of your front foot, interlace the fingertips,
knuckles draw down first. Opening the chest and
then we find expansion away. Breathing deep. Press into the ball
joint of that right big toe. Inhale, lifting up. The wisdom of the heart all
the way up to the powerful sun. Yes and then slowly
release with control. Great, lift the back knee. Inhale. Get light on
the fingertips, open the chest. Exhale, plant the palms. Step it back. A vinyasa,
moving with your breath. You can also just
move with intention. Straight to Downward Facing Dog. That’s where we’ll meet. We’ll take a collective breath. Here we go,
inhale in through the nostrils. Exhale, out through the mouth. Nice. Bend the knees, bring the belly
towards the tops of the thighs. Inhale in. Exhale, make
your way to the top. Inhale lifts you halfway.
Find length. And exhale to let it all go. Inhale, root to rise,
reach for the sky. Big stretch, big breath. Exhale, hands to heart. Pause. Capture that magic. Try not to move
here unless you need to. Beautiful, bring the
palms together at the heart. Just take a deep breath in. Exhale, release
out through the mouth. Empty everything. Inhale in deeply. And exhale completely. When you’re ready bring the thumbs right up
to the third eye. Pause here. Little bit of pressure
right on that third eye point. Inhale in. Exhale to empty it out. In our final breath
of the practice together. As a community, inhale in. And exhale, sliding
the hands to the heart. Lifting the
sternum to the thumbs. Bowing the head. Namaste. (bright music)


  1. I’m a long time fan and this was honestly the best yoga session I’ve ever had. Thank you so much for doing what’s you do and helping people like feel alive again. You’re amazing at it and I hope you keep on doing it. ❤️

  2. thank you 🙂 loved it!

  3. This one was just what I needed today! The tightness in my body melted away with the sweat…thank you! Excited for tomorrow! ^_^ 💖

  4. Wow that was fast paced!
    today I had trouble getting to the mat, my focus was all over the place. Even though my mind kept drifting during the quiet and still moments of the practice, I'm really glad i made it though. I'm feeling so energetic now! 🙂 Looking forward to tomorrow!

  5. Quick and dirty! I’m doing this on a Friday night so it was right on time! Peace!🙏🏻

  6. OOPS (missed a few days….) BACK ON TRACK!

  7. Now is evening, 8:51pm on Tuesday March 26th. I felt really tired and still a lot of stuff needed to be done. I wasn't really pumped about doing yoga now. But the decision to do it, was the best decision of today! Afterwards I feel super calm and less tired (not so sleepy and "bored"). Thank you for today's practice Adriene, it really helped! <3

  8. Sunshine on your booty, eat your heart out John Denver!

  9. Trust Adrienne! 37 days straight with her, and i'm not stopping soon. Like the changes i see all ready, life is sooo good.

  10. Hey, i have a question can we do yoga during menses? And after drinking water?

  11. Repeat of Day 7 on the books! Yay! Love these videos, black outs and all~!

  12. This is by far my favorite day yet! Felt like 3 minutes tops and so relaxing, I didn’t want it to end!

  13. You make me celebrate life! Thank you, Adriene!!!! 🙂 <3

  14. How come it’s been nasty all week and then the day we do Surya, it’s sunny 👏

  15. One week ago I started with the 30 days dedicate practices. Today I did lessons 6 and 7. I thought it would be very hard for me to do that but lesson 7 feels really nice after lesson 6. It felt like an extra release because of the breathing sessions. Thank you Adriene!

  16. Day 7! ✅

  17. Whew!! Fast moving. Felt more strength today. Glad to there was nothing wrong with my tv or internet with the black screens! LOL.

  18. Today was my favourite day! My body was malfunctioning today since I didn't sleep enough at all last night, but I sticked to the process and showed up today anyways. I've figured that if I needed to be gentle and take my time I could do it, and the calm and soothing practice today was just what I needed.

  19. Liked this day too. Gracias Adriene. #7 check!

  20. Thank you ❤

  21. Day 7 done 😁

  22. This was a perfect way to start my day. Thank you !

  23. Hi Adriene, is it a must to practice yoga in the morning instead of afternoon or night?

  24. Day 7 done. Namaste

  25. This has turned out to be so important for me, thank you Adriene, I owe you my mental peace and harmony. I am facing so many mental health issues as of now, but just by taking few moments for me throughout the day, I feel controlled and free.

  26. I'me becoming more spiritual beacause of these vídeos. this women is just amazing.

  27. I am so happy for finding you ♥️♥️

  28. I really love day 7! I enjoy the process. It’s getting exciting and there’s no lame moment. I am invigorated after doing surya. Thank you so much. I feel new and expanding 🧘🏻‍♀️🧘🏻‍♀️

  29. This may be my first ever YouTube comment? But I've been practicing with you on and off for the better part of 2 years, and I just love the attention to mindfulness and self love. The ever-growing connection I feel to my third eye, and the day-to-day, positive changes in how I feel, physically and mentally, have been a real joy. Happy to have found yoga, especially Yoga with Adriene. Thank you!

  30. This may be my favorite day so far. Thank you!

  31. thank you I was wondering the same thing about the screen….namaste…I am learning the importance of feeling it as opposed to replicating Adrienne's every move! MERCI

  32. I had to take a day off cause I was feeling a little under the weather yesterday. I had to take today a little bit easier too, but luckily today's practice was nice and calm! Thank you.

  33. Perfect for today! Thanks Adrienne!

  34. Doing my day 7 on April 27th and am loving the heart openers! They always make me feel so connected and at peace, thank you Adriene! 🙂

  35. I didn't do my best today. Was very impatient and didn't concentrate. But tomorrow will try harder <3 ! thank you

  36. One week end….

  37. She wasn’t kidding when she said we’re gonna sweat today!
    And that transition from plank to cobra… for now i can only hope that with practice, i’ll be able to transition like that (because my tummy falls flat due to gravity coz it’s just too heavy right now😅) thanks for this, Adriene! I didn’t think I heard you said it, but day 7’s on the books!💪🏽

  38. Gotta say that was my favorite one so far! Even in just 7 days my confidence (and vocabulary) has grown so much that I could keep my eyes closed throughout the whole practice. And bonus points for not falling down during it either! I’m really impressed with how far I’ve come in so little time. So thank you Adriene for making these videos and making them accessible to everyone

  39. I loved day 7 so i did it back-to-back…man i am sweating now! Awesome practice! 🧘🏼‍♀️

  40. Today I wasn't focused but it was totally worth it to practice with you! It really eased my heart. Thank you! <3 Ps.: I freaked out when the blackout happened! haha

  41. As I ended with my Day 7 practice, I peacefully opened my eyes to find a spider dangling in front of my eyes. I initially got a fright and killed it (sorryyy 😱) but then I looked up the meaning of seeing spiders as I saw another spider earlier today dangling at my back door. Apparently seeing spiders means you need to, or are in the process of cultivating patience and becoming better in touch with your own energy! 💫 So I’ll take it as a good sign and message that my first week of this challenge concluded well 😂🤗😍

  42. I must mention that my fiancé said that my abs are looking sexy today… looks like yesterday worked ✅ 😎😘

  43. I have been waiting for this all day. I have never, not once in my life been excited about a workout (I generally try to lift afterwards a for about 15 mins to try to keep building my strength) and these practices have become this amazing beacon in my day. You have changed my life Adriene! (And Benji too of course!) 🖤

  44. Day7-still on track – yay😀

  45. I am having a problem with a feeling of bruising in the heel of my left hand. It isn't in the wrist, but the heel. Any ideas why? I am new to yoga and am loving this series.

  46. 3rd Month of Day 7! This session went well for me today even with a pulled calf muscle. Thanks Adriene!

  47. Thank you Adriene!

  48. Thank you, Adriene! Today I was more flexible in my legs, I was pleasantly surprised by my agility. Big hug.

  49. loved this one ❤️

  50. You know you’re finally starting to trust yourself on the mat when you didn’t even know there was black screens at times until you check the comments afterwards!!! Thank you Adriene for giving me a practice where I can trust myself and your voice to get me through the practice rather than watching the screen the whole time! Love how good today’s flow felt, so much that i was upset when i started hearing the music at the end signaling it was over!! Lol
    Namasté everyone💛

  51. I love you.

  52. okay so I had to pause check the comments because I was lost on the blackouts and was like oohhhh lol then I got back to it…

  53. Adriene, thank you very much for what you're doing! You videos help me a lot and just listening to your voice can always make me feel relaxed 🙂

  54. Bit behind the flow today….did enjoy the session none the less. Thank you Adriene 💖. ps my screen kept blacking out in the moments of rest was that intentional? It’s not done that before that’s all.

  55. Loved today! I have had a shocker, but it’s turned my day around brilliantly!!

  56. I am 5 months late and I gues I am the only one doing the Yoga watching this video.. but I am so happy that I completed 1week already which is a big deal for a girl like me who is inconsistent in everything ♥️♥️ namaste from India

  57. I’ve started back on my yoga journey this week, and this dedication is so helpful and something I look forward to every day. Thanks Andriene!

  58. Greetings and sun salutations! Not so much sun here in Portland Oregon. It is raining today! No matter I love the rain. I just joined find what feels good membership and started self-care self-love! Just finished day 7 of dedicate! Total number of days 130 🎆🎇🎊🎉🎈 wishing you a beautiful and blessed day! Thank you for your time and your energy namaste 💖✌😊

  59. I’m a little late to the party, but week 1 done and I feel incredible. I have always struggled with morning routine and sleeping pattern. I recently quit caffeine and have now started waking up early with ease and committing to practice yoga!! 💕 already feels life changing!

  60. I loved this one! I don't know if I was extra in the zone or if I'm getting better at pairing my breath with my actions but the flow of this one was invigorating. I know feel ready for my 16hr shift!

  61. That kicked my butt in the best way! FYI: IF YOU'RE FAT! Don't do what I did and pick TODAY to wear an underwire. 42DD-DDD girl, you NEED that good sports bra! My underwire kept flopping out into my armpits when my stomach smooshed my boobs up. Really ruined my flow. Doing it again in the evening with my husband DEFINITELY going to dig for my spare! Ps if you're reading this & you're fat, you are AMAZING! I'm finally losing that weight too! Lets visualize success we WILL do it!!!

  62. I wasnt feel like doing today but reading all these comments made wanna do it. Thanks, people.

  63. You said thank you for showing up, here i say to you thank you for this. ❤

  64. The very first asana and I became painfully aware how much my abs hurt haha 😂❤️

    I really loved this practice, I'll come back to this one after these 30 days. 🙏

  65. I feel late to the party ..but I’m doing it and I feel amazing!

  66. first session i couldnt enjoy at all, way too fast

  67. Day 7 in the books. Loving this journey! If you're reading this, I hope you are having an amazing day!

  68. adriene, this series has changed my life. i stepped away from it for about 5 days because i was very sick, but today came back to this video (expecting to be off my game) & have never felt more trust in myself & in the practice…. & in you !! i feel that with your guidance i have truly built a foundation for myself & nothing makes me more excited & confident. thank you 💛

  69. 4th time on Day 7! Yay! Thanks, Adriene!

  70. Uff i got my body sore from yesterday)) Its challenging but feels so good. I am very proud of myself to keep going with this awesome jorney. Thank u Adriene! I love you!❤️

  71. Feeling a stretch around core n upper abdomen. Overall feeling good. Thanks for Day 7 Adriene 🙂

  72. I absolutely love the vinyasa flows in this video. Some of my other favorite videos on your channel have those same flows in them, and they've always been my favorite!!! <3 I definitely feel yesterday's core work, yet somehow I feel it less after completing Day 7. You have such a gift of intuition to know what movements to do each day to nurture the movements of yesterday but build new fires in new places tomorrow. I am so glad I found Yoga with Adriene. Thank you for doing what you do!

  73. It's crazy to reach a level where you move only with instructions. No need of looking at my screen. Just listen to Adrienne's instructions and move 😄

  74. so intense!!! i love it 😉 best one so far <3

  75. To be honest I couldn't fully focus today which is a shame because actually today's practice would've been fun again. I was pretty unbalanced today.

  76. Day 8! Short but sweet and engaging.

  77. Thank you for the amazing program!
    I am enjoying and benefiting so much from it.
    My only issue is I still cannot synch my inhale and exhale with the moves, I feel sometimes that we go too fast. How can that be fixed ?! Any suggestions ?

  78. Thanks I feel amazing now!

  79. Those cobras felt so good for my sore tummy

  80. Thankyou Adriene, these videos are a real gift.
    This was a great follow up to yesterdays practice on the core. Much love X

  81. <3

  82. I’m doing this 30 days yoga challenge in the middle of August, because there is no wrong time to begin practice. Love the fact that Benji is always with you. My cat is always with me during yoga. ❤️

  83. That was so good .. Thank you ❤️

  84. Well that was quick and different haha! 🙂 🙂

  85. Yummy, challenging and liberating 🥰

  86. >3

  87. Just love it everyway.. Loads of love adriene😘

  88. It's my day 7 day today. If anyone is reading this, doing it on the same timeline as me, and wants to share thoughts about it please please please do. Would be really cool to have a yoga buddy to support during my practice <3

  89. I’m coming to this late, but I just wanted to say thank you! I’ve done 7 straight days of yoga. Never done 7 straight days of any type of exercise program before! Thanks again for teaching us to love ourselves wherever we are in this journey! ❤️

  90. Day 7 was my second fave practice so far! I think yesterday’s core was my favorite as challenging as it was because I could still feel that lactic acid in my belly!!! Namaste!!!

  91. I did this one today. I like that it was only around 17 minutes because I got an audition to prep for and other life stuff to get done, but it was a fast video. You moved really fast for me and I almost didn't catch up.

  92. 5th time on Day 7! Great practice, even though my back is sore I did the best I could today. I still have a crick in my left shoulder, I've had it for over a month now. I've never in my 53 years ever had a crick this long! Just when I think it will go away, it twinges and is still irritating! Thank you, Adriene for this 30-day journey! I've dedicated to doing the rest of the year and beyond. I think I am seeing changes in the exterior of my body, not sure. I've never been a good judge of what I look like to myself. But I walk a little taller, sit up a little straighter, I feel tighter. Now the scale shows I am heavier, but I hope that is because I am adding muscle not fat!

  93. Today was hard for me. I tried to stick to my breath, to focus on the present and to move with intention. But I was struggling a lot! For the last minute, I sat in child's pose trying to regain my breath and breath through my belly. Even though I didn't finish the practice, I think it was a good thing for me to reconnect to my breath. Thank you, Adriene for creating these practices and for being with us throughout our yoga journey.

  94. Today was needed. I feel light and loved. I can’t wait for day 8 🥰

  95. Week one complete!

  96. Today was WONDERFUL! I feel like the sun has washed me clean inside <3 I'm finding so much renewed strength from these practices!

  97. Thank you so much

  98. I have wanted to try yoga for a long time. Lots of motorcycle/dirt bike/car accidents keep me sore. Everyone, including my wife, makes fun of me for doing yoga. I am very glad to be the butt of their jokes. My yoga journey began with Adriene's channel and has already helped me SO much. I plan to continue this journey for the rest of my life. Thank you for changing my life.

  99. all the love for you my lovely teacher

  100. One week complete! I look forward to doing the next series in real time with you all!

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