TRUE – Day 12 – CENTER | Yoga With Adriene


– Hello, everyone, and welcome to to True, your 30-day yoga journey. It’s day 12, wowza, and today, we’re actually playing with one of my favorite relationships, relationship and connect to your center. So, hop into something
comfy, and let’s get started. (upbeat electronic music) All right, everybody. Let’s begin in a nice, comfortable seat. Go ahead and come to
the center of your mat and maybe a little bit behind. That way, when you come forward, you’re set up for downward facing dog. All right. Welcome back. Thank you for being here. Let’s jump right in. Sit up nice and tall. Squeeze the shoulders up to your earlobes and take a deep breath in. And as you exhale with
so must consciousness, pull the elbows back and
melt the shoulders down. Twice more. Inhale, squeeze and lift. And then exhale. Pull the shoulders back, wrap the shoulder blades around, lift your heart, and relax your shoulders down. And one more time, with your breath. Here you go, inhale. And long exhale. Beautiful. Take a moment here to work
out any tension in the neck if you need soft, easy movement here. And then when you’re satisfied, come to stillness, hands resting
on the knees or the thighs. Then close your eyes, and let’s just take this moment to center. And I should say that it’s not about checking it off the
list, okay, now I’m centered. It’s about the intention, the aim. The good old college try. So get really still here if you can, even if there’s chaos around you. See if you can get
still for a moment here. Close your eyes. Gently deepen your breath. And each time we tune in for practice, we have this opportunity to center. Awesome. Then slowly bat the eyelashes open. Take a deep breath in
and reach the fingers all the way up to the sky. Big, big, big, big inhale, big stretch, and then exhale, slow twist to the left, just warming up through the spine. Feel the stretch as you inhale. Heart lifts. Exhale, soft, easy twist. All right, release. Come back to center. Inhale, wiggle the fingertips this time. Big stretch, big breath, and then exhale, melting
down into your twist. No pushing, no forcing. Inhale to lift and lengthen, and exhale to twist, maybe looking past the right shoulder. Oh, yeah. One more time on each side. Inhale. With the breath, we reach up. Exhale to twist. Draw your navel in and up here. Connect to your center of gravity, and back to center we go. Last time. Inhale. Exhale, try to keep the heart lifted as you turn to your right. Beautiful. Inhale back up to center. Exhale to slowly shift forward, and make your way to downward facing dog. When you get there, take a moment to check
in with your alignment. Upper arm bones rotate out. Inner thighs rotate in, and then today, really
focusing on your center. So drawing the navel in and up here, engaging through the
abdominal wall to support. Think about hugging
just the lower ribs in. Then make sure you’re not holding any tension in the neck here. Take a deep breath in. And long, easy exhale as you breathe out. Hello. Here we are. Inhale, look forward. Bend the knees. Exhale, step to the top of your mat. Take a moment here to check in. Bend your knees. Rock gently side to side. Keep it soft and easy. And so as we move from the center today, see if you can consider
your softening practice. Marry the two, the sukha, the ease, with the sthira, the stability that we’re playing with today. ‘Tis life, ’tis life. All right, bend the knees. Bring the belly to the tops of the thighs, and let’s slowly roll it up, feeling out way up to mountain pose. As you roll up, draw energy up
from the arches of the feet. See if you can imagine and even feel this upward current of energy lifting through the front body, and then balance that out. Stabilize by drawing down
through the back body. As you’re ready, hands
will come to your heart. We’ll take a deep breath in and use an exhale to relax
any tension, any stress in the neck and shoulders or beyond. And beyond. Draw your navel in and up here. So, I’m not gonna get distracted here, but I do not like the cue
tighten through the belly. That’s not… This part of your body does a lot for you. So instead of thinking about
tightening through the belly, no offense to those who give that cue, but maybe we should rethink that. Think about this navel area drawing in and up, in and up. In yoga, we call this Uddiyana Bandha. And if you feel something, awesome. And if you don’t feel
anything, no big deal. There’s plenty to get out of this video, just stabilizing the back by connecting a little bit of energy to your core. We don’t have to get super specific. Just a little food for thought. No tightening the belly, but an engaging quality of the navel or just above the navel. Drawing in and up is the key. Okey-doke, here we go. Bend the knees, and on a big inhale, we’re gonna reach for the sky. Big stretch. Try to enjoy it. Navel draws in and up as
you slowly float it down. Now, from your center, see
if you can create length. So inhale. It’s all radiating from your middle. Lengthen, and then exhale, fold. Inhale, reach for the sky,
so back all the way up. Big stretch, big breath, and exhale, hands to heart. Here we go again. Big inhale. Reach for the sky. Navel draws in and up here. Exhale lots of space as
you slowly float down. Inhale to halfway lift. Again, try to move from
your center of gravity. So one moving part, as
we’ve been talking about, and then forward fold. Awesome. Fingertips come to the earth. We’re going to slide the right toes back, lower the right knee, and as you’re ready, inhale, swing the right
hand, both fingertips, forward, up, and back. Press into your left foot, and then yogi’s choice, you can come onto the
top of your back foot or keep the toes curled under. Then just take a moment here to find more space in
the shoulders, the neck, and then yep, you guessed it, draw the navel in and up here. Create a little stability
from your center. Squeeze the inner thighs together. Maybe we go a little deeper today by experimenting with
shifting the hips forward and drawing the navel in and up. Great. Inhale. Exhale. You’re gonna lift up towards the ceiling with your fingertips. Straighten the front leg, and we do this from our middle, from the center of gravity. And then from here, paint the wall and slowly come down. So the difference is before,
we were shifting forward and then pulling back, and now, we’re coming
right from the middle. We’ll repeat this to come all the way up, staying focused and aware
as we come all the way down. You’ll get other opportunities to try it. So we’ll meet in this runner’s lunge. Bend your left knee generously today. You’ve been working hard. My heroes for showing up here. Take one more breath. Inhale, open the chest. Find length. And then on your exhale, roll through. Curl the back toes under. Lift the back knee. Inhale, open the chest again, and then exhale. Plant the palms. Step the left toes back. Come into a plank. Nice and easy here. Remember you’re softening. Soft bend in the elbows. You’re gonna dip the right
hip down to the earth, let it kiss. Big stretch here. Beautiful. Inhale, come back to center. Nice and easy, sinking
left hip down to the earth. Great. Inhale to come up, plank pose, and then exhale to your downward dog. Beautiful. Big breath in. Long breath out. Inhale to look forward and bend the knees, and exhale to make your way to the top. Inhale lifts you up halfway. Exhale to soften and bow. Inhale to reach for the sky. Big breath, big stretch, and exhale, hands to heart. Plug it all in. Reconnect. Get centered. Bend the knees, and
with the breath, inhale. Reach for the sky. Exhale, forward fold. Navel draws in and up. Inhale, halfway lift, your version. Exhale, fold. This time, slide the left toes back and lower the left knee to the earth. Find your footing. And then you connect to
your center, your core, that energy just above the navel. And then when you’re ready, reach the fingertips all the way up. And then I like to come out here, come up a little bit higher
here before I sink in so that I’m in control. Nice and supportive. Draw the navel in and up. Think about drawing your upper abdominals and your lower belly
in towards your center, just kind of zipping in or hugging in. And then maybe with that connection, you’re able to go a little bit deeper with a lot of support here. Inhale, maybe opening the chest, lifting up towards the sky a little more, and then check it out. Navel draws in towards the spine, and from here, I slowly
straighten the front leg. I’m in control the whole way, pressing into the top of the back toes, the top of the back foot. And then from here, I’ll paint the wall. Pull the right hip crease back and come into my runner’s lunge. Bend your right knee generously today. Breathe deep. Then inhale, broaden through the chest. Look forward. Exhale, coming all the way
back to your nice little lunge. Curl the back toes under. Lift the back knee. Inhale, open the chest. Let your heart energy radiate forward. Great, and then exhale. Plant the palm, step it back, and here we go again. Press away from your yoga mat. Nice, strong body. You’ve got this. Stay focused on the breath as you dip the right hip down. And then come all the
way back through center, strong arms, and then left hip down. And one more to each side, so adding on. We got it. To the right. And then up and over to the left. Strong arm, strong obliques. You got this. Back to center. Inhale. Take a deep breath in. And then exhale to your downward dog. Inhaling deeply, stay present. Long, easy exhale. Awesome. Inhale to look forward. Exhale to make your way to the top. Inhale, halfway lift, and exhale to fold. Surrender. Inhale to reach for the sky. Big stretch. Exhale, center. Bring it all in. Hands at the heart. Close your eyes here. Observe your breath. Feel your feet on the earth. Give thanks for this moment. As the days go on, it
may feel like a chore, harder to get to, but we persevere. Choosing to spiral back to
the importance of self-care, self-exploration, truth. Wonderful. Open your eyes. Inhale, reach for the sky. Try to find a lightness here. Navel draws in and up, and then exhale, fold it down. Inhale, halfway lift. Look forward. Exhale, release. Right toes slide back. We’re gonna lower the
right knee once again. Big breath as you sweep the arms all the way up and overhead. Now, exhale from your navel. Lift in and up. Straighten the front leg, and then paint the wall
or rain your fingers down. Inhale to open up through the chest. Exhale to come all the way forward. Lift the back knee. This time, from here,
we’re going to inhale. Sweep the arms all the way up. High lunge. Now we know what it’s
like with the knee down, so you can always come there. And then here we go, really bringing your
center underneath you here. And to do that, you’re going
to bend the right knee, lengthen tailbone down, and then straighten the leg from there. Navel draws in and up. We go a little deeper today. Inhale from your center, from the middle. Inhale. And then check it out. From your center, navel draws in and up. Left fingertips are gonna open towards the back edge of your mat, and right fingertips
are going to go forward. And if you only come here, that’s all good. Stay true to this support system. It’s strong, and it will carry you. Inhale. Exhale, stay here, or take the right fingertips up and over. Big stretch. Right fingertips go back. Now, this is a fun move. From your center, inhale. It’s gotta come from here, guys. Navel draws in towards the spine. Check it out. We’re gonna move nice and slow so you can experiment with this. Screw the poses, right? From here, the experience of
from your center of gravity opening up to warrior II to the right. And if you went really
fast there, no worries. It’s not your fault. That’s how we all move. Warrior II. Here we are, with this deep connection to center. Inhale, exhale. You know this, peaceful warrior. Reach it back. Big stretch, big breath. And then here we go. Extended side angle, we got it. All the way up towards the
sky with the right fingertips. Press into the knife
edge of that back foot. Inhale, and again,
exhale from your middle, so don’t take the arm down first. From here, we come back. Changes the quality of movement. Yes, and then plant the palms. Step the left toes back, and you’re gonna dip the right hips down, and then the left hips down, and then second round, you’ve got it. And to the left, and adding one more round,
third round, we got it. And then back to center. Inhale, and exhale, downward facing dog. Beautiful work. Inhale and exhale to let it all go. Inhale to look forward. Bend the knees. And then maybe this time from the navel, you draw in and up. You’re able to look forward
and give it a little hop. And then inhale. Halfway lift. Exhale to let it all go. Inhale to reach for the sky. And exhale, hands to heart. Namaste. Align your head over your heart, your heart over your pelvis. Recenter. Just like, bubble gum, bubble gum. Last flow. Here we go. Bend the knees. Inhale, reach for the sky. Exhale, navel draws in and up. Create space as you float it down. Breathe out. Inhale, halfway lift. Lengthen. Then exhale, fold. Slide the left toes back. Lower the left knee down. With your breath, inhale. Sweep the arms all the
way up and overhead. Navel draws in and up. Big stretch. Go a little deeper here. Find what feels good from
a really supportive place. Makes it magical, and it’ll make you keep
coming back to your mat, because it’s creating a real experience that you’re in charge of. Inhale, reach the right… Right, why do I keep doing that? Reach both fingertips up. Navel draws in and up, and we straighten through the front leg. Then when you’re ready, paint a wall. Take it down. Nice. Inhale. Open through the chest. Broaden. Let your heart energy shine forward. Then slowly rolling through, curl the back toes under. Lift the back knee. Once you feel steady here, sweep the arms up. Big inhale. Now, again, here, we know we
can always lower that knee and be really true to our
center of gravity today and what’s going on. There’s nothing more baller than that. That’s why we’re here. That’s why the whole thing is called True. So, be honest and kind. If your back knee is lifted, bend it. Get your center right underneath you. Then everyone, big inhale. Exhale, twist. You can do this on the knee here. Right fingertips go all the way back. This requires us to connect
to our center of gravity. Squeeze the inner thighs to the midline, and a big, open twist to the right. Then stay here. If you’re new to the practice, maybe this is requiring a
lot of focus and breath. You can go, stay there, or bring the left fingertips
up high, a little experiment to throw you off your center of gravity. Front knee stays bent. Inhale. Exhale, draw the navel in. Feel strong, this connection. This is that third chakra connection as you slowly, really release slow, open warrior II to the left. Whoa, slippery. All this center work
will actually keep you from injuring yourself, in my opinion. There are so many times where I’ve been in a close call situation there I feel like if I
didn’t have this training, it would have been an injury. It would have been a disaster. Inhale, reach the right fingertips forward, up, and back. Peaceful warrior. And then from here, we bring it back, extended side angle. Take the left fingertips to the sky. Claw through the outer
edge of the back foot. Inhale and exhale to bring it all the
way back to your lunge. Beautiful. Inhale, open the chest. Let your heart radiate forward. And then exhale, plant the palms. Last time, here we go. Dipping the hips to the
right and to the left. Let’s go it together. And to the right, and to the left. Third round to the right. And to the left. Keep your gaze out, neck long. Fourth round. To the right. And to the left. One more round. We’ve got this. To the right. And to the left. And then back to center. Take a deep breath in. Stick with me, and exhale,
downward facing dog. Awesome. Beautiful. Now, listen to the sound of your breath. Claw through the fingertips, and then get really still. Close your eyes. Notice. Great job. Slow descent of the knees, down to the earth. Walk the knees together. Paint the hands all the way back towards the feet and allow
your forehead to rest, child’s pose. Now close your eyes and feel, you don’t even have to force it, I don’t think, after that vinyasa. The idea is that you can
feel this pulsing sensation right in the center of your
body as you breathe in and out, the compression of your belly
on the tops of the thighs. And if this isn’t an
awesome position for you and you still wanna experiment with that, you can just hold your belly seated and close your eyes so that you’re not distracted and feel that expansion
and that softening, that expansion and that softening. And then take a couple
more cycles of breath on your own to feel this out. And then slowly lift the hands, press them into the earth, and allow your hands and arms to guide you all the way through to a
seat, back where we started. And then you’re just
gonna take the rib cage, and you’re gonna draw some circles one way and then the other, as we’ve done before, but not for as long. And then allow the circle, once you’ve gone one
way and then the other, to get smaller and smaller, and I highly encourage, invite, recommend that you close your eyes for this so that you can spiral
your center of gravity just in on itself to where, yes, the spine is aligned so
that the heart and the head are in the same plane, and then your center
comes right underneath, and now, eventually, we become still, and we see this beautiful
maybe glowing line from the base of the spine, all the way up to the crown. And then take a second to relax your body. Now draw the hands to the heart. Notice what it feels like to be in this state, to have this relationship
to your center of gravity. Maybe this is just the
beginning of a relationship with your center of
gravity, which is amazing. To me, to you, to us. Bring your thumbs up to the third eye. Take a deep breath in, and exhale to bow. Namaste. (upbeat electronic music)


100 Responses

  1. Yoga With Adriene

    January 13, 2018 3:08 pm

    As the days go on it may feel like a chore, harder to get to the mat, but we persevere!Choosing to spiral back to the importance of self care, self exploration and TRUTH.

    You got it!


    PS: Please subscribe to this YouTube Channel if you have not already! This is the number one way to support YWA – plus celebrate 3 million with us… this month?

  2. Pam Knott

    September 7, 2018 8:25 am

    I have seen big changes for me with my yoga practice this year. I did True at the beginning of the year and finally understood how incorporating the breath really changes my energy which was truly an awesome eye opener. I have started to do True again and today, wow, focussing on controlling from my core, such a difference. I remember struggling with the 5 hip dips back in January – totally aced it today and could have done more. I'm feeling so hard core! Thank you Adriene from the bottom of my heart xx

  3. Beauty Tastes Great!

    September 8, 2018 1:29 am

    It's amazing how much better I feel after just 12 days with you, Adriene. I am still recovering from arthritis brought on by Lyme Disease, and your yoga is helping tremendously. Thank you! Thank you! Thank you! xo

  4. Jenica Adkins

    September 8, 2018 12:53 pm

    you've not only helped me with this beautiful yoga practice but now when i'm running … i hear your voice saying be kind to your body it's not a competition and I stop or slow down when I need and am more connected to my body and am running further then I've ever before. Thank you so much!

  5. Christina

    September 12, 2018 2:34 pm

    I had such a bad day yesterday followed by an emotional morning. I almost didn't do my practice today…… I'm so glad that I didn't allow myself to wallow in my pity. You really are the greatest. I'm sending you light and love!!

  6. Leyla Engin

    September 17, 2018 11:08 am

    Missed yesterday's practice so did day 11 and then day 12 today, so glad I did, 11 was so nice and chilled and them 12 got my energy flowing into the right place, feeling strong and a lot less achy than I did when I woke up! Thanks as ever Adriene xx

  7. Maryangela Neves

    September 18, 2018 6:26 pm

    today's practice made me laugh so much! I dont know why! There were a lot of new things and new feelings and new challenges, so I was happy, curious and determined to try it all. But when you said "4 more" i was like "okay…" then "5 more, you got this" I was like "ADRIENE WHAT, GURL YOU WANNA KILL US?" but it was so funny cause it sounded so natural like "you know what? we are gonna do this five time cause why not? it feels good". I'm such in a good humor right now, thank you so much! I've been needing all this attention to my body and to find myself again and 30 day True is helping so much! Thanks Adriene!

  8. Die Bücherprinzessin

    September 29, 2018 5:53 am

    Dear Adriene, Day 12 opened my eyes so much! I've been doing Yoga with you for around 5 years already, sometimes every day, sometimes once every other month, so I thought I already pretty much knew on what I should focus throughout practice (like breath, alignment and bone stacking, straightening my spine etc). But somehow your advice on drawing the place right above the navel up and in together with your comments about how this is connected to almost every move in this practice let me experience something new and different! I can't put my finger on it but somehow in the last few weeks I am feeling that I am changing from the inside and doing your challenges and other videos and just taking up your positive energy every day gives me so much joy and confidence. Thank you! <3
    I really do hope I can continue this development throughout the semester because university gets so stressful that I sometimes lose the connection between mind and body.

  9. Nicolette Llewellyn

    October 4, 2018 8:53 am

    hey Adrienne, i was going through the twists at around 16:00 and experienced a big sciatic pain flare up on the back leg side as i was moving into warrior 2, just wondering if you have any tips for how i could have avoided this? thanks in advance, i’m loving your videos 💕 your dog is so cute!!

  10. Alyssa Mcmillan

    October 13, 2018 4:11 pm

    Today I enjoyed every minute of the practice. I struggled a bit but it was so much fun. Sometimes I do feel like it’s a “chore” but today I taught myself why it isn’t. The persistance has helped me a lot. Even clearing up some acne..

  11. amanda w

    October 18, 2018 6:25 pm

    Day 12 done, this one was a little harder, but I loved it! Adriene, I have bad knees from tennis(osteoarthritis). I'm hoping yoga will strengthen all my joints! What do you think? This is my 2nd 30 day program with you, and I'm continuing to also play tennis with all my braces on! Just wondering what you think of yoga practice/improving joint strength?? Thank you so much!! Amanda

  12. Colleen Markham

    October 21, 2018 12:24 pm

    This may be my favorite flow of yours… and I’ve been doing a daily YWA for over a year now ✨ thank you! Getting certified as an instructor in January and it wouldn’t be conceivable without you!

  13. Sarah Guy-Levar

    October 22, 2018 8:26 pm

    Thank you for a beautiful encouraging video! The balance portion was very hard for me but I pressed on as best as my body would allow. I feel great!

  14. Crystal City

    November 1, 2018 9:59 pm

    I had a rough few days but now I'm back on the mat. I know that today's practice will help me get to my goal of getting stronger.

  15. Connor

    November 9, 2018 5:25 pm

    Just finished this practice right before walking to work! I feel very good and more open in my heart space, more grounded from my center and ready to take on the day! Excited to see what day 13 has in store for me! See you again tomorrow! Namaste ☺️

  16. Nunchaku Surströmming

    November 11, 2018 2:05 am

    This video had the perfect balance on every aspect: hard poses vs. easy poses, the pauses in between, the lenghts of the video. Just perfect. Thank you Adriene.

  17. AK B

    November 11, 2018 4:53 am

    Whew! This was hard for me but I loved it. Balance is one of my weak points, so I know my center is off, but it’s been improving so much. I love learning new asanas and new ways to give my body something to work towards. Today is a definite low energy day, so I’m very proud of whatever I managed today. I’m learning to love my low energy days because I’m realizing that ebb and flow is exactly how life is supposed to be. I’m also coming from a high energy week last week, and so my body deserves this break. Also, this is the first time I’ve felt comfortable in child’s pose for a bit. Normally I have to adjust a little (which I still did) but I was able to rest in the asana for a long time before shifting my legs. What a perfect end to a long day for me. Namaste 🙏🏾

  18. Casey C

    December 2, 2018 3:28 am

    I almost didn’t show up today… but I am so thankful I did. I truly needed this and I didn’t even know it. Thank you 😊 🙏

  19. Viviana Olivia

    December 5, 2018 3:30 am

    I did not want to get on the mat today, so I checked how long the practice was. When I saw thirty minutes I almost skipped it but then read your description about how the hardest part is showing up. I forced myself to do this practice and definitely didn’t regret it!! That pulsing at the end and your motivational words make my night

  20. Stay fit With sel

    December 7, 2018 5:14 pm


    Next program if I completed this true program is REVOLUTION. Can't wait 18days left!!! And the Christmas is 18days left also lol.

  21. Hayley *

    December 16, 2018 11:31 am

    I am passing through the days of a difficult anniversary. This yoga helps so much. Particularly completing it in the mornings. Thank you.

  22. claire nicol

    December 19, 2018 1:41 pm

    I very much like the idea that there are others practicing as I am. To reflect on the diversity. Nice. Thanks!

  23. FJ R

    December 31, 2018 4:07 am

    Really excellent! The instruction to draw your navel up and in rather than tightening was so useful and a really great base for me to return to mentally every time I checked in with my core. I also have a little trouble with spatial relations so I don't have a super good memory for poses, opening up into Warrior 2 at 16 minutes was a fun surprise, I said "Oh!" out loud. ha ha.

  24. Sand H

    January 19, 2019 6:14 pm

    Thank you Adriene! When I do a high lunge, I never manage to keep the position long because it hurts the "sole of the toes", I hope you see what I mean. How can I avoid that?

  25. Robin Martin

    February 4, 2019 2:50 pm

    Hi, Adriene. This is my second 30-day series that I've meandered through, with you. And i'm loving it even more than the first series I did. It's just such a perfect pace for an evening of unwinding. You just do such a wonderful job of inviting me to notice my body, through slow, mindful movements. Always adding slightly new twists, but never ever going to fast. I feel like doing these (whether I do them daily, or weekly…as I switch in & out of other exercises too) just helps to gradually develop a stronger and more gentle relationship with my own body. Thank you. & Namaste.

  26. Kellie Paterson

    February 22, 2019 10:51 am

    Going to miss tomorrow because i have a long day and an early start…so did 2 day one early and one late..nameste Adriene from Aussieland

  27. Kimberly Wan

    March 3, 2019 5:16 am

    Really enjoyed today’s practice! I could feel the flow of energy from lunges to warrior poses to the side hip dips. Thank you so much and I really appreciate all these amazing videos that you make, Adriene ❤️

  28. Elizabeth Russell

    March 11, 2019 7:21 pm

    Hi Adriene! I have a question for you regarding the side dips. I have been doing your online yoga clips for about a year now and I feel more centered and stronger, so first off, thank you! I have a problem with my right wrist which has lost flexibility due to a bit of necrosis in the hand so I pretty much do every move on fists instead of flat hands. Every time I do the side dip it hurts my lower back on the opposite side, especially on one side. I did the first round but not the others. I am not sure where my weakness is showing up in this move. Any suggestion would be much appreciated! Namaste!

  29. Emelia Söderlund

    March 16, 2019 2:30 pm

    Challenging the body in a gentle way relaxes both muscles and mind. Times goes by fast, yet slowly. Can't believe it's already day 12. That's how this felt today. Thank you.

  30. Mark Stanton

    March 26, 2019 9:59 pm

    Can honestly say that having completed Dedicate and now Day 12 of True, I am really noticing the small changes. When I first came to the mat having experienced two bouts of severe back pain required hospital treatment I couldn’t sit straight backed, even cross legged.Now I sit very straight, I’m not pain free yet but my back muscles have opened up so much……I’ll never give up with yoga . Thank you Adrienne , 🙏🏼

  31. Mandy R

    April 1, 2019 4:13 pm

    The snap was definitely necessary! Those side dips too! I was feeling the rush of all the hard work when it was time for child's pose and really felt the importance of this type of practice on and off the mat. Love it 🙂 thank you so much for leaving your playlists up. This had been another great practice. I can see how I am becoming centred and in that I am finding what feels good. Being able to choose a playlist each month keeps me motivated and present in what the purpose of returning to the mat is. But the best part is that I found this and chose it. It was what I needed in my life right now. Nameste.

  32. Cyd Foley

    April 14, 2019 5:36 pm

    Those hip dips were brutal and for the first time I not only talked back to the screen, I didn't have anything nice to say while doing so. LOL I did more plank and downward dog than those evil hips things, all I could do was fall on my hip, lol there was no "lowering" of the hips. I guess those are more muscles I need to find. Thanks! 🙂

  33. Doe Savage

    April 30, 2019 3:55 pm

    Greetings Adriene 🙏going on day 12 😊Today's mantra is ~So Hum ~ I am that.I am all,all is within me,all guides and protects me ~Sending you love and light Namaste friend 🙏Doe 💖

  34. Amy Nardin

    May 3, 2019 1:04 pm

    Holy yoga! My spine DID feel like it was glowing. Thank you Adriene!!! I feel ready to take life on.

  35. Kristyn Heisler

    May 12, 2019 2:02 pm

    HOLY HECK!!!! That one was AMAZING! They all are, but I really felt this one. Thank you so much for everything you do Adriene!

  36. J Sanchez

    June 4, 2019 2:11 am

    This was challenging but wonderful! I used to not be able to do hip dips & now I can (one month after practicing with u). Thank you over & over for making the world a better place.

  37. Maryam Moqaddas

    June 19, 2019 5:25 am

    Sweated like crazy, wasnt feeling connected today until we reached the hard flows, then I got excited and it went better after that!

  38. Christian Marin

    July 11, 2019 12:01 pm

    Oh my poor knees! Even doubling up the matt its still so hard to put any weight down when we go into lunges

  39. Gina Hallums

    July 29, 2019 7:51 am

    My core isn't strong enough yet to do the side things properly. I felt my lower back compensating and it wasn't a good feeling!

    Loving these videos though, doing them every day, having done no exercise so I can feel my strength building. Thank you Adriene!

  40. Kaytlin Carey

    August 5, 2019 4:32 pm

    Feeling centered and ready to take this practice with me to work today. Thank you as always for a beautiful practice

  41. Sophie H

    August 9, 2019 11:43 am

    Revisiting TRUE is awesome. I few days feeling under the weather and now Adriene’s kind words are helping me get back to my yoga. Looking forward to day 12. Namaste

  42. Francesca Simonato

    August 10, 2019 6:40 pm

    today's practice wasn't easy, but I'm proud of myself for making it to the end. Namaste🙏🏻

  43. respected mastermind

    August 15, 2019 9:43 pm

    Over 40 days of yoga and the reverse warrior trew me a lot off balance 🙂 thx again Adriene

  44. Jessica Fisher

    August 17, 2019 6:21 am

    I am over a year late, but I don't care! I read the comments every day to feel part of the party and I love them. Adriene, you make work fun! I am working towards child's pose, which for some reason just makes me fall over forward. Today I had just decided to sit up when you suggested the exact modification I was doing! Awesome! I love love love YWA. I have even started doing it in the evenings before bed and it's helping me fall asleep much faster. Big love to you, Adriene, and all the lovely people here.

  45. Şeyma

    August 26, 2019 6:38 pm

    I read the comments before I start in order to understand whether it is challenging or relaxing. Although this one is a bit intimidating as the title and comments suggest, I am ready to embrace whatever it offers Adrienne. So much love from Turkey 🙂

  46. Sal Gordillo

    September 9, 2019 10:21 pm

    Love you sweet Adriene my guardian angel my girl the one the only One I love being a why are you it is easy as 123 God bless always dear father God thank you for loving me to amen and you know Benji my buddy I never forget you are part of my heart to amen🌹🙏🏾💍

  47. Alex Haschek

    September 14, 2019 7:29 am

    That felt incredibly difficult mentally and physically. I experienced so much frustration and anger. I’ll be back tomorrow though.

  48. William B

    September 22, 2019 7:00 am

    Day 12! Appears we escaped the typhoon. Got back on the mat with tightness again in my left lower back. The runner's lunges and dips did away with most of it! The dips by the way felt easy today. A little wobbly on the twists to the sides and the warrior poses. Perhaps my stance was too wide. Otherwise, a beautiful practice. Thank you! 💚

  49. Erin Gray

    September 25, 2019 2:42 pm

    This is my fourth 30 Day Practice of yours that I have done, and I have gone from being a complete novice who wasn't strong enough to even do downward facing dog, to feeling so strong and connected that I can make it through a whole flow comfortably and in total synchronicity with my body. I have never felt so connected to every fiber of my being, and I am so grateful every day that I found your channel because I am absolutely in love with yoga and all the wonderful changes my yoga practice has brought into my life. Thank you and Namaste.

  50. Mara K

    September 26, 2019 4:01 am

    Today was the first day where downward dog actually felt almost like a rest pose, and "clawing through the fingers" actually worked to take (a little of) the pressure off my wrists.

  51. Nama2suka Mom

    October 8, 2019 5:57 pm

    Haha! The first time around I thought "center" was going to be a meditation day! Boy was I suprised! Now it's one of my favorites! ( still curse during his dips!)😁 I love love lo e your videos!

  52. Soraia Hus

    October 13, 2019 4:33 pm

    There is something about day 12… I honestly wasn’t physically feeling up to the challenge… but my inner self was stronger than my tired body, so I went for it and now all can feel is this wonderful tingling sensation throughout my all being. Thank you dear Adriene for holding this wonderful space for us. Wholeness and balanced vibrations💖🙌🏾🙏🏾💖

  53. Alice Barrell

    October 13, 2019 8:00 pm

    Loved this practice when I first did TRUE, and now returning to it nearly 2 years on, I really felt that connection to my breathing and centre of gravity. A magical practice, thank you. 🙂

  54. FlowersforReal

    October 26, 2019 12:09 pm

    It's interesting how different my left and right sides are! Thank you for helping me learn and accept and just observe the beauty that is my body and stay committed to myself. The light in me so honors the light in you. 💙

  55. Sal Gordillo

    October 29, 2019 6:57 am

    I love you with all my heart Adriene my girl your dude standing side-by-side what's so much positive and Powerful love so unique so different by the way I began to sweat because of the state of the art of yoga that on the mat. Adriene give my dog Benji my buddy a hug amen❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ that's the way you shine from me to you. You always know what a heart means

  56. Pandora Pan

    November 7, 2019 12:32 pm

    After yesterday, day 12 today really got me on fire! Couldn’t stop trembling, but wow Adrienne, I feel so good now! To follow you on the mat is the most expecting moment for me every day after my two young boys go to sleep!

  57. Maísa Penetra

    November 9, 2019 3:33 pm

    I'm in the middle of the biggest project of my life. Lost in life. Yoga is keeping me sane, but yesterday I was freaking out a bit… now? Centre? It's like it's all tailored to me haha
    Thank you Adriene, from the bottom of my heart.

  58. Julie Thomas

    November 10, 2019 9:38 am

    On Remembrance Sunday in the Uk, remembering all those who gave their lives for us for our tomorrow… we will remember them. Today I did just that on the mat feeling alive with a really challenging practice setting my core and thighs on fire, can’t wait to see what tomorrow brings xx

  59. Sal Gordillo

    November 13, 2019 8:57 am

    When two people smile together it's a blessing and she people talk and communicate together Another Blessing and two people show their real feelings it's a gift from me to you and you to me doing yoga with adriene and my buddy Benji my dog

  60. LucX

    November 19, 2019 11:45 pm

    I was in pyjamas ready to sleep wanted skip this day, but I couldn´t. So I practice in pyjamas. 😀
    I am so glad I didn´t skip. It was wonderful. ♥

  61. Emily Med

    December 14, 2019 1:18 pm

    This is the most challenging yet of the series. Had a bit of trouble keeping the center in check to not fall over. A bit of earthquakes but nice feeling at the end. Lovely

  62. Texas Laulie

    January 8, 2020 3:23 pm

    We were living south of Russia and I walked most days under a bridges that had running trains Dailey, one time I was walking and got tangled up it really fine piece of wiring, I swayed but was able to catch myself before falling, a national in her broken English said “misses you were so lucky to not have broken your arm” I replied it wasn’t luck “it is yoga”!,, I honestly feel that it saved me from breaking something!! Loving this series now from stateside!!


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