Dedicate – Day 12 – Curate | Yoga With Adriene

Dedicate – Day 12 – Curate  |  Yoga With Adriene


– What’s up party people? And welcome to Dedicate,
your 30 day yoga journey. Today’s practice is
what it’s all about. So hop on the
mat for your Day 12 Curate practice. Let’s get started. (bright music) Okay my friends. Come on down to the ground. Let’s begin on all fours. As always if you
need to pad the knees you can use a
little blanket or a towel. We’re gonna start
off nice and easy today dropping your
belly for Cow Pose. Inhale. Exhaling,
rounding through the spine. Continue with your
breath as you inhale feeling the stretch in
the opening of the front body. And as you exhale
feeling the stretch in the opening on the back body. And start to listen to
the sound of your breath. Continue with
your spinal flexion. Considering
today’s theme of Curate, it’s one of the reasons I fell in love with yoga is yoga
is just constantly reminding me that
ultimately I am those one responsible for
my own happiness. And outside source
is not responsible. Ultimately it’s me. So let’s see if
we can consider that as we begin to veer
off the railroad tracks here in Cat-Cow making
this spinal flexion your own. So you’re in charge
of your experience here. You’re responsible
for your own happiness. So you’ve been working
now for almost two weeks so you might find that the
abdominals are a little sore. You might come forward. You might find that
maybe you’ve had a tough day. I’m sorry to hear that.
It happens. Maybe you come to
Extended Child’s Pose. So really curating your warm up and thereby curating
your experience on the mat and the more we
practice doing this on the mat, the more readily available this practice
becomes to us off the mat. And since there
inevitably is a myriad of things outside of our control this is a really
valuable practice, really valuable tool
to have in your belt. Take the same energy, whatever
you’ve curated thus far even if you’re in
Extended Child’s Pose, and use it to make
your way to Downward Dog. Take your time.
There’s no rush. And then notice
if you just pause here waiting for the next thing, totally normal but
instead lets cue brain and body to keep going.
Don’t decide where it ends. Stretch it out. Notice how you feel today. Awesome. Then from
Downward Dog same thing. Make your way to
the top of the mat. Find you way there. Find what feels good. Make it your own. And then we’ll meet in a Forward
Fold at the top of the mat. Take a nice deep inhale in here. Just halfway lift. And then exhale
to soften and fold. Beautiful. Bend the knees, plant the palms, step the right toes back,
step the left toes back. Just Plank for one breath,
don’t worry. And then exhale,
slowly lower to the knees. Come back to your
Tabletop Position. Alright, find a
nice strong base here. We’re gonna slowly,
slowly lift the right knee out towards the
right side of your mat for a little Fire Hydrant Pose. Engage the right glutes. Then start to draw big
circles with your right knee. Hands are in a nice wide base. Stacking the bones. We’re engaging the lower belly. We’re pressing in to
the top of the left foot. Then notice if you pay attention to the fact that
you’ve established one way of routing,
one way of doing it. And then see if
you can reverse it. Find the other way.
Reverse direction. And there could
be a tendency to lean into the left
side of that mat here, so connect to your midline. Get strong in your core. Press into both palms evenly. Sweet. Then slowly release. If you need to
take a little break you can sit back, I’ll do it. Let’s all do a
little Thriller Arms. Sit back on the
heels for a moment. Send the wrists forward. Thriller Arms. Inhale in. Exhale out and we’ll
come back to all fours. Alright, find
your nice strong base. When you’re ready
lifting your left knee out towards the
left side of your mat. So I want you to turn
on the low belly here. Engage, engage. Yeah and then start to
move in one direction. Big circles with the left knee. Big beautiful breaths to just
move any stagnant energy. There’s so many
different philosophies, of course,
that talk about our emotional intelligence and
its connection to the hips. So just pay attention. Notice that you’ve
established one way of moving and see if you can reverse it. Careful not to
collapse into your right side. Abdominal wall engaged. Abdominal wall engaged. Okay. (laughs) Slowly releasing
the left knee down. We’re gonna drop the elbows
exactly where the hands were. Give your wrists a little break
as we come into Anahatasan. Walking your knees back,
opening the shoulders, heart melts to the earth. Try to keep the
forearms like an 11, like the number 11,
two parallel lines. Melt your heart,
chest to the earth, forehead toward the mat. Breathe deep and allow
your breath to move you here. Keep pressing into the tops
of the feet for stability. Press into the knuckles,
the fingertips, and live inside this moment. Being mindful of
your thoughts, your breath, and using your awareness to help curate your own experience. Cool. Then slowly we’ll
come back up to all fours. Take your time and slowly make your way to Downward Facing Dog. Take a deep breath in. And a long breath out. Bend the knees,
inhale look forward. Exhale, make
your way to the top. Have a some fun.
Inhale, halfway lift. Exhale, soften and fold. Tuck the chin. Press into all four corners of
the feet and slowly roll it up. Mm, back to the Mountain. Again, here’s a
wonderful opportunity each time we
come to Mountain Pose or often that we find ourself in a similar shape we
have an opportunity to remember (sighs),
I’m in charge of my experience,
the way I react to things. And, of course,
this goes without saying, you know we’re
human so we can’t always control how we react to things. But having an awareness and a practice of
awareness certainly helps. From here you’re gonna
bring the hands to the heart. And slowly we’re
gonna bend the knees. We’re just gonna
take the right foot and bring it right behind the left. So your legs are
criss-crossed here. Left foot in front of the right. Great then best you
can you’re gonna find that loop of energy lifting
up through the front body, grounding through the back body. Great. Then we’ll release
the fingertips down. Inhale, reach for the sky. Exhale, Forward Fold. Slight bend in both knees. Beautiful. Hang out
here for a sec. Shake the head a
little yes and then no. Then if you want you can write your name in
imaginary sand here. Or write the name
of someone you love. Benji. Okay. Or if that’s not your jam, just gentle
rocking side to side. Not clenching the toes,
not locked out in the knees. Cool. Ground slowly rolling up,
stacking through your spine. Hands come back to the heart. And then we’ll slowly release and just take it
on to the other side. So ground
through your right foot and send your left foot behind. Again, careful not to
lock the knees out here particularly if you
have a little hyper mobility. Keep a soft bend. Nice and safe and yummy. Okie doke. Here we go. Fingertips go down to come up.
We find that loop. So, pelvis might
want to tilt out here so, see if you can lengthen tailbone down. Just get your
center right underneath you and when you’re ready
fingertips go down to come up. We take a deep breath in, slight bend in the knees as
now we slowly melt it forward. Sinking. Second one here.
Shake the head. Maybe this would
be a good opportunity to let go of any
stress or tension that you might’ve come
on to the mat with. Any words unspoken, or words that
you wish you’d said, anything that
needs to be forgiven and just send a little love. Go ahead and send
some love out now. Right? What you
give is what you get. It’s all a reflection. Yes. Alright.
Ground through the feet. Tuck the chin. Connect to your center,
your core as you roll it up. Hands come to the heart. Yes. Feel (laughs). Sorry I just
felt my energy change. Feel that flush, fresh blood, fresh oxygen as
you breathe in deeply and we’ll
release the feet bring them together
hip width apart. Alright, here we go.
Fingertips come down to come up. Inhale, reach for the sky. Catch a wave.
Exhale, crest, fall. Forward Fold. Inhale, halfway lift. Just find a little length. And exhale, let something go. Great, you’re gonna
step the right foot back. Step the left foot back. Lower all the way to the belly. Inhale for a Cobra. Gentle back bend. Exhale to soften and fold. Inhale to press up
to all fours or Plank. Exhale to take it to
Downward Facing Dog. Find your set up. You got it.
Connect to your center. Anchor the left heel, inhale. Slide the sole of your
right foot up against a wall. Now bend the right knee. We’re gonna go big circles
with the right knee here. Pressing into both palms evenly. Pressing into both palms evenly. Notish, (laughs). Notice the direction
you’ve established and then now reverse it. Reverse it. Great, then kick
the right foot out. One-Legged Dog and on an exhale
squeeze it in, knee to nose. Beautiful. Kick it up.
Three-Legged Dog. Switch it over. Left foot.
Right foot comes down. Left foot lifts up high. Stick with it. We’re
strengthening the upper body. You got it. Breathe in. You have it. Navel in. You got it. Then bend your left
knee and here we go. Big circles. You got this. Press into both palms evenly. Meet your appropriate edge.
You got this. Breathing deep. Anchoring
through the right heel. Upper arm bones
externally rotating. Reverse the circle. Left knee opposite direction. You got it.
Keep breathing. Soften the skin on the face. You’re doing great.
Building strength. Curating your experience. Making sure you’re
checking your attitude. Often the mind
gives up before the body. You’re doin’ awesome.
Here we go. Shifting forward.
Squeezing knee to nose. You got this.
Three, two, one. Send it back,
Downward Facing Dog. Both feet on the ground. Inhale in. Exhale. Bend your knees. Look towards the top. Make your way there. Take your time. Forward Fold. Let everything go. Wooh! Nice work. Inhale in. Empty it out
through the mouth. Gorgeous. Tuck your chin and
roll all the way up. Slowly rise up to Mountain Pose. Send your gaze out. Chin lifted. Trust me, trust yourself,
trust the video. See feelingly again, as
Mr. Shakespeare once wrote and without looking down
bring your feet together. Then bring the palms together. Capture this magic moment. Inhale in. Exhale,
relax the shoulders down. Okay, so inhale. Fingertips are gonna reach up. Left hand’s
gonna grab right wrist and then we’re gonna repeat what
we did with the feet earlier. Right foot
comes behind the left. Now straighten the legs. Careful not to
lock out the knees. You’re gonna slowly
tilt to the left side. Breathe deep.
Lengthen tailbone down. Beautiful. Then slowly
come back to center. From your core,
we’ll release the feet and then opposite hand. So right hand to the left wrist. We’ll pull up and over
taking it to the right. Soft bend in the knees. Left toes behind
and then we grow. Lengthening tailbone down. Lifting chin just slightly. Breathe in deep here. Inhale. Exhale to release. Awesome. Big beach ball up and overhead. You got it. Inhale. Exhale, rain it down. Forward Fold. Good. Inhale, halfway lift. Exhale, soften and bow. Step or hop it back. Belly to Cobra or
Chaturanga to Upward Facing Dog. Yogi’s choice. And then Downward Facing Dog. Last one. You’re not gonna be
here long so take the most loving
breath you taken all day. Inhale in. And exhale out. Gorgeous. Slow descend of
the knees down to the earth. And so from here
we’re gonna be going into a One-Legged Pigeon. So I want to offer two options. I’m gonna do a
Reclined Pigeon on my back which I think
most people will enjoy. But the other
option is to bring your right knee up here
and do Pigeon here, kind of traditional
One-Legged King Pigeon. So, just offering it right away for those who know that
they will like that more. Otherwise if that’s
a little bit new to you particularly if you’re
tight in the hips or low back, join me for a
Reclined One-Legged Pigeon. You’ll swing the
legs to one side. Slowly come on to your back. And whichever
variation you’ve chosen we’ll do the right leg first. So on the back we’ll
kick the right leg up. Cross right ankle
over the top left thigh and we’ll thread the needle
starting to breathe deep here. Don’t forget your breath. Often people
forget the breath here. So keep the breath
going the whole way long and here we are squeezing the
legs towards the heart space. In both
variations keeping active in the right toes and left toes. Breathing into the belly. Softening your gaze or
closing your eyes here. So, a little food for thought
to take off the mat today, s remembrance
(laughs) that ultimately we are the ones responsible
for our own happiness. For the way we move and
the way we perceive. The way we observe, and the way we problem solve. The Asana practice
is awesome because it allows us to see kind of how we handle our stuff. (chuckle) And hip work’s
great and we’ll continue with it because it
kind of shows you like, is it kind of your
pattern to go around something or to avoid it or can
you learn to find expansion, feel your way through something? Trust your guts. Alright. Take an inhale. Use your exhale. Let the exhale be your cue
to make your exit, to unravel. And then we’ll
switch to the other side. This is our last bit today so, if you’re on your
back really feel supported in this moment.
If you’re flipped, feel that connection
of hand to earth, maybe palms to earth
and feel supported by Sweet Mama Earth and then I’ll quiet
up for this side and allow you to listen
to the sound of your breath. Notice what thoughts
might’ve come up here. Acknowledge them. Come back to the
sound of your breath, the wisdom of your
heart for one more cycle. In. And out. (laughs) Okay, unraveling. Beautiful. If you are not on your back yet come on down to join us, pals. We’ll just take a moment here
to windshield wiper the legs. Be really mindful,
even in these small moments, let them all be
gestures of love. And then we’ll
extend the legs out long. Alright so we’ll expand on this a bit more tomorrow but
you can take this off the mat and in to
the rest of your day or your evening
remembering, dear one, that you are ultimately
the one responsible for your own happiness. Everything you have is within. I’m here to help
as are all the people practicing with you around
the world, supporting you. We’re all in this together. And isn’t that a great feeling? Bring the palms together.
Thumbs up to third eye. We’ll close today by
inhaling lots of love in. Exhaling lots of love out. And quietly we whisper Namaste. Thanks everyone.
You’re doin’ awesome. Hasta manaña. (bright music)

55 comments on “Dedicate – Day 12 – Curate | Yoga With Adriene

  1. Kestia Meshad Post author

    Your message today in this video couldn't have come at a better time. Right before starting this session, I was feeling a little low on myself because of what I perceived others did. But as I moved through each movement with you, with the rest of you, I feel… in control once again. Your words "ultimately I am the one who is responsible for my own happiness" & "And since there inevitably is a myriad of things outside our control, this is a really valuable tool to have in your belt" just struck a chord inside of me. So I decided not to take things personally, not to let it affect me because I deserve peace and happiness. Thanks Adriene.

    Reply
  2. HeidiSue60 Post author

    So glad I found this! I've been following the 30 Days of Yoga that came out a few years ago, and this was on my feed this morning. Just wonderful. Thank you!

    Reply
  3. Heathen Wood Post author

    I wanted to add my thanks for your videos. Your kind energy and amazingly clear, patient and deep teaching is wonderful. You have put so much into these sessions and I really appreciate it. My practice has come on so far, I’m stronger and more flexible. Thank you 😍

    Reply
  4. Kristína Magurová Post author

    Now,when I'm doing yoga I feel so much different.Every feelings are much stronger and I begin trust my body.I'm so grateful💗I must to say that some days were so hard for me.But after everyday doing yoga I feel so much stronger.
    Thank you 💞🇸🇰

    Reply
  5. Missuly Aileen Escobar Willson Post author

    thank you Adriene, I become stronger everyday =) and my body too <3 😉

    Reply
  6. Curt-Jen Collins Post author

    "Often your mind gives up before your body"…this was EXACTLY what I needed to hear in that moment and I was able to push through! Day #12…an amazing experience!

    Reply
  7. Kevan Winchester Post author

    this was great loved this practice this morning it's been just over a month since i am using your videos for my yoga journey I am all the way in the caribbean Trinidad and I am a capoeira tutor and i had difficulties with my flexibility for the past 20 + years and it's already improving thanks I will always be your fan and hope to become a yoga instructor soon you're awesome!! continue to motivate

    Reply
  8. Rebeca Orias Post author

    I usted to go to yoga class twice a week for a long time and I loved it. I’ve been unable to go for some years and I feel soooo glad to have found your channel and this community! Thank you so much for this Adriene! (BTW, today was my first time ever to achieve chaturanga without collapsing, yay! Feeling strong and motivated). Greetings from Costa Rica!

    Reply
  9. Kristina Post author

    definitely needed this practice after dancing for two hours at a Lenny Kravitz concert last night! So good and warm for the muscles <3

    Reply
  10. Nythea Post author

    Sending you love and gratitude! It's perfect. I adore watching Benji in the background doing his dog stuff, kinda participating with us. I look at him only sometimes, but it just makes me happy that he is "out there".

    And I love the fact it's 30 days journey. That it kinda has a theme and each practice is different, yet there are some sequences and elements that tie other practices together. I think it's very well-thought.

    I hope you make more stuff like this in the future, cause it just makes the challenge feel great – imagining all of these people doing it daily with you, even if I am late 🙂

    Reply
  11. Erin Royal Post author

    Thank you Adrienne! I discover something new about myself everyday! You’re amazing!

    Reply
  12. LAURA AHUMADA Post author

    Hasta mañana Adriene! I feel so connected with you, you're an inspiration!!

    Reply
  13. Tehreem Fatima Post author

    Day 12 done….. How positive u are……you release such a positive energy ….u r beautiful….thanks…..

    Reply
  14. Rosa Encarnaion Post author

    Day 132 of my yoga journey! I was able to do the half pigeon with more ease. My hips are not as tight. My clothes fit differently. The old lady is feeling good. Thanks Adriene your yoga practice is a true blessing, it has helped me in many ways.

    Reply
  15. Rivkeh Sahlin Post author

    Love your thoughts about your hips being connected to how you problem-solve ! Right on, sister! So true! ❤️🙏🏻🎯

    Reply
  16. emmisoskis Post author

    It's so funny because I started my yoga journey maybe three months ago and been doing yoga almost every day since, AND EVERY TIME I do yoga with you and you say "put your right foot then your left" I always do the opposite. In the beginning I was so frustrated and was mad because I couldn't even do that simple thing. But throughout the journey I've learned that it doesn't really matter if I put the left or right foot first, I'm still going towards the same destination. Maybe this sounds silly but now I just smile every time I put the left foot first because it makes me happy that I listen to my body and move with what feels good. You've teached me so many things, thank you Adriene <3

    Reply
  17. غَدي Post author

    I was kinda bored n lazy to start the session but I ended up feeling satisfied and peaceful! Thanks a million dear Adriene💛

    Reply
  18. Kiayah Nolan Post author

    Thank you so much Adriene. You have helped transform my mind, body and soul in ways that have greatly changed my life on and off the mat. I will forever be grateful for people like you. I hope my loving exhales can find their way to you and everyone in this lovely community.

    Reply
  19. Rachel Ensley Post author

    So I got distracted in January but I started this over and am loving the journey once again. I wanted to comment on this practice in particular; I was getting pretty anxious and a little depressed about an upcoming situation. I'd done Curate the night before and suddenly remembered that I am responsible for my own happiness. I realized I was trying to put that responsibility on an outside source/outcome. Having that reminder fresh in recent experience really helped me take back my ownership of my happiness, which in turn significantly decreased my anxiety. Thank you so much for your continued wisdom, encouragement, guidance, and humor. It's good for our bodies and so, so much more. xoxo

    Reply
  20. Angid Gonzalez Post author

    This has been my favorite day so far. I really didn't want to get on the mat today because I was not having a great mental and emotional one but I'm so glad I did. Thanks for making me feel better & for reminding me that I'm in charge of my happiness. Love you

    Reply
  21. Gina Rogers-Santos Post author

    3rd time on Day 12! I was a little stiff and slow due to my lower back is still acting up. Thanks Adriene!

    Reply
  22. Lola nina Post author

    I usually dont comment on videos but i want to say that Adriene and this community is awesome. I went thru a really difficult time since the beginning of this year and i am finally seeing some light.this 30 days challenge has brought tears, sadness, happiness and made me realize how little i have loved myself but it is giving me strenght and courage to move forward and when she said your are in charge of your happiness really made me sobbing. Thank you so much everyone even tho i am 4 months behind. For everyone struggling out there please stay strong, better and brighter days are coming ahead. Namaste 🙏🏻

    Reply
  23. smriti bansal Post author

    I almost never comment – but this was a practice that I needed to do today. I've been having trouble taking control of my body and my happiness, and this video came like a magic sign. I'm ready to to dedicate myself to doing what feels good. Thank you so much for making this incredible content available for free! You're changing lives for the better.

    Reply
  24. imen hamdi Post author

    it has become my ritual to start the day with yoga and it's the best decision ever. Namaste!

    Reply
  25. Shelly Jones Post author

    Anyone doing this practice months later? I tried when it first started but failed at 7 days. But glad I restarted it and got this far. 🙂

    Reply
  26. Avnija Subramaniam Post author

    I just love how I can practice with Her Amazingness Adriene Mishler of house find what feels good everyday. Lots of ❤😘

    Reply
  27. Michael B Post author

    My morning didn't start well, but when I got my ass to the mat you said all the right things. And when the "Abdominal wall… ENGAGED" 6:08 came I almost collapsed from my pose in laughter , so this was the perfect video for me today. Thanks a million.. 🙂

    Reply
  28. Ast Post author

    I needed to hear this message today. Last few days have been a struggle with health anxieties and this practice is a reminder that only this moment matters and worrying about something that might happen in the future doesn't magically change anything about that future. It just makes your present miserable. It's something to practice but this session helped me find that focus.

    Reply
  29. Louise Green Post author

    Pigeon pose for the win! I'll always choose it over reclined pigeon.
    It's one of my all time favourite yoga poses. I'll always remember the first time i did it. It hurt so much but felt so amazing! Now I've discovered the joys of the mermaid (can't quite do it but the stretch is great).
    Downdog. Quite a few breaths in pigeon on the right. Midmermard for a few breatbs. Down dog. Repeat on left

    Reply
  30. Inkeri Räinä Post author

    Really enjoyed this particular practice, short and sweet and exactly what I needed tonight. This was so much more than just twenty minutes on the mat. Love your work.☺️ 🍀

    Reply
  31. Crystal Rose Post author

    Rolling out yoga mat, “hmm no cats… maybe I will get through yoga in one play!” 2min in—attack kitten! Yoga mat must be attacked!!! And she discovered I spilled a little coffee on the corner of the mat. Well there goes the pause, or is it paws?, button as she rubbed all over that corner cuz kitten is a coffee lover! So perhaps not well focused, many times of cat inturruptus, and a new scratch on my thumb (over due for a nail trimming, I see). Still awesome to get the great guidance from Adriene! Love your show (one of these days I won’t have to paws it!)

    Reply
  32. Joy Aileen Post author

    I had a very difficult and emotional day so when I landed on the mat today I was both emotionally and physically tired out. It was interesting how my practice up until this point had prepared me for this. I felt like I was able to just observe without judging, and also be aware to make any appropriate changes to the asana to serve me best. Was a cool, valuable practice for me today.

    Reply
  33. Kristen Lindström Post author

    Love your videos Adriene, especially the variety you bring to each one it's never boring! My husband gets out his mat and joins in too it's great, they are the perfect length and workout 🙂 the lovely space you teach in is very nice to look at as well. Always learning new poses and postures with you which I love, so many thanks all the way from Sweden, big love 🙏🏼✨

    Reply
  34. Sherrae Rucker Post author

    "Write the name of someone you love"

    Whispers "Benji"

    Lamooo! I often end up doing laughing yoga with Adriene

    Reply
  35. Avréliane Rimbold Post author

    I really love to take time everyday to do yoga watching your videos, they have brought me so much happiness when I really needed it 🙏🏻 Thank you so very much ❤️

    Reply
  36. Sophie Sevenyhazi Post author

    I woke up feeling a little down this morning, even considered skipping my morning routine. Today's practice was exactly what I needed! Thank you Adriene for your incredible videos. I've been following your videos for a while now but this is the first time I've committed to a daily practise. It has honestly helped me so much. Not just the yoga but the words that go with it. It has absolutely supported me on my journey of increasing my self worth. You are such an amazing individual and I hope one day I get the pleasure of meeting you!

    Reply
  37. BeyondTheBop Post author

    Day 12 done. The practices went down so fast, I guess it feels that way because I really enjoy them.

    Reply

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