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 Responses

  1. Cindy Anton

    January 22, 2020 2:44 pm

    Oh my gosh, this one felt so good this AM! I was so tense in all my muscles, especially my hips and neck. Thanks, Adriene, for all that you do. I am so addicted to your Yoga.

  2. marcelle Rousseau

    January 22, 2020 2:51 pm

    Thanks so much Adriene! So enjoying the journey and particularly enjoyed this morning's BOOST!! Great lower and upper body stretches!!

  3. Colin Powers

    January 22, 2020 2:55 pm

    This was wonderful! I was worried for a second when I saw the hair up! Every day is so different. I'm grateful for every feeling and experience I have on the mat. Thank you Adriene! 🙂

  4. M D

    January 22, 2020 2:56 pm

    Today was the toughest day to get to the mat for me, but felt great afterwards…. I got that “boost” Thanks Adriene.

  5. Sherrie Lea

    January 22, 2020 3:12 pm

    So wonderful! No hands core work! Thank you! (my shoulders have been burning after the first two weeks, so this is a nice pace!) Namaste All! Sherrie

  6. Marilyn Gervais

    January 22, 2020 3:19 pm

    I cracked my pelvis falling down the stairs yesterday… but I still sat down (on a cushion) and did whatever I could do without too much pain. Thanks for today’s session 🙏🏻

  7. femke4u2

    January 22, 2020 3:32 pm

    First time doing this downstairs with my doggies, they tried to get my attention the entire practise, Just finished and now they have taken over my yoga mat as their new bed.

  8. Madelynne Heiss

    January 22, 2020 3:57 pm

    My low back was a little tired today so I put a nice squishy blanket under my hips for the breath of fire and it really allowed me to focus on the pranayama as opposed to worrying about my back! Find what feels good friends!

  9. Jo Chew

    January 22, 2020 4:00 pm

    I loved that boost of breath this morning after getting on my mat first thing. I felt exhausted on rising but that has become almost a mantra which needs changing! I choose your practice this morning instead of extra half an hour of course and the reward was immediate with deep breathing on my back as first pose! I wanted to find centre before teaching a class and going into school for the day. It felt so great and ended the practice with Ollie the dog curled up around my head! I'm so excited to feel the practice in my body, breath and actions. Thank you Adriene and team for the crafting of this programme. Sooooo much work given freely out to the world. What a gem you all are and everyone practicing along with you and Benji. Namaste

  10. Jana Six

    January 22, 2020 4:11 pm

    I feel amazing again and so proud I have not missed a single session yet! I'm also vlogging my experience for YouTube since I really think this is changing my life.

  11. Christina Ravenhill-Boast

    January 22, 2020 4:21 pm

    Haven't been 21 for some time!! We arrive on the mat with an open mind and a willingness to learn. What a wonderful thing it is to choose to be on our mat every day with such a delightful teacher. Thank you Adriene. Have a beautiful day 😊 💕💓💕

  12. Bre Anderson

    January 22, 2020 4:23 pm

    Today was great!

    Thank you! Thank you! Thank you!

    Adriene is the BEST! 🧘🏾‍♀️🖤

  13. j griffin

    January 22, 2020 4:23 pm

    Beautiful! It's amazing how in-tune you are. Every prompt is right on time, right up to the corpse pose when you suggest it may be hard but three more breaths to relax, I totally needed three more breaths and to let go of more tension. Adriene, you are a gift, thank you. Day 21…done.

  14. Tonya Ballman

    January 22, 2020 4:31 pm

    I woke up so grumpy and sore this morning. I thought this was going to be a rough day, but rolled out the mat for this practice anyway and it 100% turned my mood around. I feel light and airy now. Yoga is magic. 🙂

  15. Nikki

    January 22, 2020 4:31 pm

    BEFORE: Her hair is up. Oh god. I'm afraid. I've had a busy day and my brain is mush. Please don't kill me Adriene!

    AFTER: That was soo nice. I feel so much better now.

    Thank you Adrienne! Namaste 🙏


    January 22, 2020 4:32 pm

    Adriene, hi! Thanks for your hard work bringing us such thoughtful practices. I want to ask, could you please not use the word “eskimo”? I live in Canada and I would not be able to share this video with my Inuit (or any indigenous) friends bc the use of that word would make them feel so alienated. Can we retire that word and find a new way to describe gentle nose tickles? Thank you.

  17. Bronwyn Doyle

    January 22, 2020 4:33 pm

    I skipped three days due to travel and being a little off kilter… that's not to say I didn't have time to do just 25 mins yoga every day… so it's good to see how I lose my mindfulness when traveling.. it's a habit of checking out I'm becoming super aware of .. and a better habit I continue to cultivate is one of daily diligence and continued mindfulness, but not forced, just soft and strong, a little bit a day or else I'll just want to check out again. Checking out is old habit. Checking in is new and old and new again. 🙂 Thank you Adriene I'm back to checking in. xoxob

  18. Nancy Briscoe

    January 22, 2020 4:39 pm

    I tried, but I still don't love Kapalabhati Breathing! Probably indicating that I need to practice it more lol. That being said…I loved all the rest! I feel I have somewhat limited neck rotation, perhaps arthritis, I am going to search for some yoga for the Neck! Namaste Adriene!

  19. Kristen Weller

    January 22, 2020 5:06 pm

    My view during the final twists was of all the legos under the couch… so I closed my eyes. 😂

  20. Rianne Cabanier

    January 22, 2020 5:13 pm

    Three weeks with doing yoga everyday. That's the longest I've ever managed to keep up and I plan on making this last even more! Loved that firey breath and enjoyed that moment with my cat purring by my side on a blanket 💙

  21. Sasha Carey

    January 22, 2020 5:13 pm

    Was hard to get to the mat today, but rolled it out anyway and sat my bottom down. Once I chucked this video on, the rest was history. Sometimes my mind will tell me no, but my body is like yeeeeeeeeeeess. No regrets 😁 On the homeward stretch now everyone! Feel proud ❤ Happy Day 21 🎊🎉 Namaste 🙏

  22. Tess Löfgren

    January 22, 2020 5:14 pm

    This day taught me that no matter how far I get on the journey home, I'll still feel lost sometimes. I'll still start some practices with tears streaming down my face, and that's totally fine. Once again I'm stepping off the mat feeling light and refreshed. In some ways, these days are the best, since they make it so clear just how much difference some deep breaths can make. There is true power in showing up for yourself even when it's hard, even when you don't feel like it. That's where growth happens. To anyone struggling right now: you're not alone, and you've got this! Sending love <3

  23. sean lemkey

    January 22, 2020 5:15 pm

    Wanted to make a sound editing suggestion! I notice a few times during this series, the volume completely ducks out to emphasize connecting with the breathe – which i think is a terrific idea (i.e. 24:11 ) . My monkey mind, however, tends to wander at these moments, and think that I forgot to charge my laptop and that the video stopped altogether! When instead I ought to be the most in tune with the breath and meditative at this moment.

    Just wanted to throw it out there in case others felt the same way, either way I think it's a great concept that maybe could still be accomplished by ducking the volume less significantly. Thanks Adriene for sharing your practice with us all! This has already been an amazing and restorative journey, and I'm very grateful to be sharing it with so many others around the Youtube world

  24. Megan Van Zyl

    January 22, 2020 5:16 pm

    Cannot believe it is day 21! This has been such an emotional and eye opening journey so far. Keen to see what the last 9 days will bring.

  25. Marie Moneysmith

    January 22, 2020 5:27 pm

    Feel so alive and energized by this! I love love love the HOME videos. Thank you for all you've done to bring this to us.

  26. Anton Neundorfer

    January 22, 2020 5:34 pm

    I love yoga and I love how I can keep it up almost everyday since i came across your channel. But one question… doing yoga with your videos, do I have to do any kind of pull exercises? I feel like yoga (atleast what Ive been doing) is missing that a bit.

  27. julie. li

    January 22, 2020 5:35 pm

    Dear Adriene and the home community, I love this journey so much and I couldn't express enough how much peace it is giving me. I am somehow really struggling right now though, even though I do it every day and never feel unmotivated but somehow I am constantly restless and struggling to concentrate with my mind racing into a million different directions. Does anyone have any tips?
    I love you all! <3

  28. Irridessence

    January 22, 2020 5:46 pm

    My favourite practice so far. Just beautiful; your gift with words is what touches me the most. Even had a teary moment. Feel priviledged to be sharing this experience, thank you with all my heart <3

  29. Crystal Rose

    January 22, 2020 5:51 pm

    Wowza that breath though. My body was feeling extra tight and contracted today, but that breath work really helped. I noticed my body not wanting to relax and my mind and breath had to work extra hard and focus to loosen a bit. Thank you, Adriene. I needed that. Love your show.

  30. Patricia R

    January 22, 2020 5:56 pm

    🕺💃🕺💃🕺💃 3 weeks…💃🕺💃🕺💃🕺

  31. Lori Potter

    January 22, 2020 6:17 pm

    I can't believe the remaining Home sessions are in single digits now. This has been a sweet, challenging and trusting journey for my first door to door 30 days. I am still astonished that I am here, feeling like there is room for me in the yoga world. I am so grateful.

  32. almondmilkchai

    January 22, 2020 6:25 pm

    This practice was exactly what I needed! The last two days of practice, I've had a lot of difficulty finding my breath and felt like I was just going through the motions (although still proud of myself for showing up, regardless). Today's practice helped me find my breath again and I felt like I was able to really reap the benefits. Thank you so much for your dedication to yoga and its ability to change lives!

  33. Maude Matte

    January 22, 2020 6:25 pm

    Delicious birthday yoga session today Adriene. Thank you for being one of the highlights of my day for a fourth year in a row. Namaste xx 🥳

  34. Gisse Seed

    January 22, 2020 6:28 pm

    Beautiful practice. I have some catching up to do since I missed 3 days straight because of some craziness in my life. But I accept and forgive myself. And I’m showing up for myself which is what matters. 💗💗 much love Adrienne

  35. KarinaVC

    January 22, 2020 6:39 pm

    I am with the breath!!!
    Namasté everyone!!!

  36. Bing Boettner

    January 22, 2020 6:41 pm

    I saw the word "boost" and "fear" and your pony tail and I thought, "Lord help me! I want to finish!" Well, this was just awesome! And when I was finishing up on the mat I smiled to myself, Hah! No downward dog. LOL Thanks, Adriene! Give Benjie a smooch for me!

  37. SimSagi xxx

    January 22, 2020 6:52 pm

    Day 21 doooone, omg I am so so so proud of myself. Tomorrow I am in a different city and i will practice from there. Sending you much love from Cuprija, Serbia. <3

  38. VampJapgirl231

    January 22, 2020 6:55 pm

    I've been having stomach pains all day, through work and just didn't feel like yoga today. My partner encouraged me to give it a go even if I'm not feeling up for it and I'm so glad that I did! I'm feeling much more relaxed and less stressed about my iffy tummy

  39. Natty Lou

    January 22, 2020 6:56 pm

    Adrienne, You should do this LIVE every day so we feel eachother's energy & encouragement! 😘 thank you for sharing you love & Wisdom!🤗🐕 like Benji, my Dora is next to me drawn to your energy as well!

  40. Anette Müller-Bungert

    January 22, 2020 7:04 pm

    This was lovely. After a hard day, I feel fine and comfortable again. Greetings from Germany.

  41. Levke Wedell

    January 22, 2020 7:10 pm

    Trying my best to catch up on the yogi practices due to traveling and all these other things and inconveniences, but today, I showed up on the mat and I’m more than proud! ❤️ Love you, Adriene!

  42. Elvi0010

    January 22, 2020 7:34 pm

    Today was really difficult for me. I was just not in the right mind set but I definitely came out on the other side feeling a lot better.

  43. Lea Jacobsen

    January 22, 2020 7:36 pm

    HOME – day 21/30:
    It’s turning out to be a pretty shitty week, but at least I get to see my friend Adriene at the end of the day. Thanks for another awesome practise.❤️

  44. Erica mee

    January 22, 2020 7:41 pm

    Haha just as you said pets love the fire breathing I opened my eyes and got a big kiss right on my face from my dog 😂 laughed my way through the next bit x

  45. poczwarka85

    January 22, 2020 7:42 pm

    This was so challenging for me on so many levels. I’ve tried my best not to get frustrated and just accept this practice as it was. Thank you for including these breathtaking techniques ❤️❤️❤️

  46. Francesca Simonato

    January 22, 2020 7:57 pm

    This slow and sweet practice was so needed😍I did a face mask and I kept touching my smooth cheeks during the practice😂

  47. allegrojesse

    January 22, 2020 8:13 pm

    Thank you so much for this beautiful (breath) practice. Looking forward to seeing YOU tomorrow. Namaste Adriene <3

  48. Amber Rose LOVE

    January 22, 2020 8:15 pm

    Hello! It was quite funny today because as we were in the boat pose my body did a bit more steady today. But the last one started to feel like I was misaliging everytime I turned my arms to the right side. I have always had neck/spine/back issues since I was a kid. I use to go to a chiropractor for it and come to find out get really bad headaches beause of the misalignment in my neck. I think this practice was really eye opening. important for starting to realize the areas of the body that are causing problems for me.

    Namaste <3

  49. Margaret Casey

    January 22, 2020 8:22 pm

    Greetings from snowy Milwaukee! The emphasis on breath in this program is EVERYTHING! I even managed to stand on one leg yesterday for the longest time ever (a challenge for a 68-year-old!) – discovered I'd been so uptight about this for years that I had literally forgotten to breathe and stay calm while attempting it. Day 21 in the books. Woohoo!

  50. Huang Yizhou

    January 22, 2020 8:25 pm

    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. 🙂

  51. Debbythechocoholic

    January 22, 2020 8:51 pm

    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.

  52. Sadaya ST

    January 22, 2020 9:08 pm

    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 !

  53. Pretty Thoughtful

    January 22, 2020 9:14 pm

    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. 🙏

  54. anamuinelo

    January 22, 2020 9:22 pm

    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 ❤️

  55. Connor

    January 22, 2020 9:34 pm

    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! 🙏

  56. Sam Kingsford

    January 22, 2020 9:49 pm

    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! 🐶💜

  57. claudia di stefano

    January 22, 2020 9:52 pm

    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 😍

  58. Linda Leith

    January 22, 2020 9:58 pm

    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

  59. Claire Miller

    January 22, 2020 10:09 pm

    Again, great practise today! 🧘‍♀️🙏❤ Sending lots of love to all the fellow yogis! 😍

  60. Yvonne -

    January 22, 2020 10:10 pm

    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 🥰


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