Home – Day 15 – Reset | 30 Days of Yoga With Adriene

– What's up, party people? Welcome to Home, your 30-day yoga journey.

It's Day 15.

Ah, the halfway point.

Today we take the opportunityto celebrate that we're halfway through the journey and we also take the opportunity to hit the reset button.

Let's get started.

(upbeat gentle music) Alrighty, my friends, let's begin today standing at the top of the mat.

Stand up nice and tall.

Just take a couple of seconds here to tune into the sound of your breath.

And we're gonna start with some shoulders circles.

So just loop their shouldersa little forward, up and back.

You can start to really feelyour feet on the ground here.

Maybe find that soft bend in the knees that we're always talking about.

So here we are at the halfway mark, the perfect opportunity to reset with a rejuvenating flow.

Are you ready? Benji, are you ready? I'm ready.

Let's go.

Inhale, reach the arms all the way up.

Big breath, big stretch.

Exhale, float it down, bend your knees.

Forward Fold.

On an inhale, halfway lift.

Keep it soft and easy.

Again, soft bend in the knees here.

No need to push or force.

And then exhale to soften and fold.

Great, inhale, reach for the sky, root to rise here.

Big breath, big stretch.

Stand up nice and tall.

Exhale all the way back down, Forward Fold.

Inhale lifts you up halfway.

Find length in the neck, pull the shoulders back.

Exhale to soften and release.

Listen carefully, from here bendyour knees you're gonna just crawl your toes all the way out and then hips up to Downward Facing Dog.

Take a couple breaths here to find what feels good.

Clawing through the fingertips, stretching through the feet.

See if you can find somethingnew here as we set out on the second half of our journey here within the 30 days.

Then anchor through the rightheel and on your next inhale, slide the right leg up high.

As you exhale, bend your right knee, shift it forward, step your right foot up into a nice low lunge.

Go ahead and lower the back knee.

Front knee over front ankle and just take some soft, easy movement here, as always, to create space and deepen your breath.

If you are seeking a little more here, remember you can always walk to the left knee back, creating a little more space.

Then inhale, come up off the fingertips, light a little fire in your coreas you open the chest, lift up.

Then exhale, fingertips come back to the mat.

We're gonna drag them all theway back as we peel the right hip crease and flex the right toes towards the face for your runners stretch.

Inhale in deeply here.

As you exhale, roll through the right foot.

Nice, we're gonna take the rightfingertips now over towards the left and we're gonna keep walking over towards the left side of the mat.

As we pivot on that back foot, we're gonna come into that Standing Wide-Legged Forward Fold.

Alright, toes turn in.

We find our version here.

If you can see if you can relax the weight of the head over.

Promoting a healthy blood flow here.

Inhaling deeply, exhaling completely.

Then inhale in again, find a soft bend in the knees.

Exhale, roll it up all the way to standing.

Stay grounded through the feet.

Inhale, Star Pose, spread the fingertips, take up space.

Exhale, Warrior II.

Turn the right toes forward, sink down nice and low, widen your stance if you need to, pull those pinkies back.

Head over heart, heart overpelvis here, strong legs.

Today, keep that front knee bent as you send your right fingertips up and back.

Peaceful Warrior.

Inhale in here.

Exhale to cartwheel all theway back down to your lunge.

Big inhale to find your twist.

Right fingertips reach up towards the sky.

Wiggle the right fingertips here.

Good, and then exhale, bring it all the way back down.

Now from here, step the back foot up halfway, Pyramid Pose.

You've been here before.

Fingertips on the earth or you can bring the hands of the waistline.

Inhale in.

Exhale, bend both knees kick your left foot back, return to your nice low lunge.

Great, plant the palms.

Strong core here, step theright toes back, Plank Pose.

Inhale in to look forward, shift forward.

Exhale, lower all the way to the belly with control.

Try to keep your elbows hugging in.

Good, press into the tops of the feet, loop the shoulders.

Inhale, lift your heart, Baby Cobra.

Exhale, forehead releases towards the earth.

Inhale, curl the toes under.

Exhale, press up to all fours or Plank.

Inhale in again.

Exhale to Downward Dog.

Take a second here, notice how you feel.

Return to your breath.

Try to find something new.

Here we go, anchor through the right heel, inhale, lift the left leg up high.

Claw through the fingertips here.

Exhale, shift it forward, bend your left knee, squeeze and lift and then step it all the way up, nice, low lunge.

Back knee comesto the earth softly, sweetly.

And again, a little bit of a sway.

You can walk that right kneeback if you want a little more.

Front knee over front ankle.

Just notice the patterns here in your left foot, maybe turning out or turning in.

Toes point forward.

And here we go, lighting a little fire in the belly.

Loop the shoulders, inhale, open the chest, fingertips come off the mat, we lift up.

And then exhale, fingertips back to the mat.

We'll drag it back with the lefthip crease, runners stretch.

Active through that left foot.

Good, inhale in here.

Empty it out.

So really articulate through this left foot here.

Rolling through that left foot.

And here we go, swinging the left fingertips around, we'll lift the back knee.

We'll start to turn to the rightedge of the mat now for our Standing Wide-Legged Forward Fold.

Your version.

Strong legs.

Activate from the arches of the feet.

Draw up, lift the kneecaps.

If you can, let's experiment with relaxing the weight of the head over.

Again, just promoting healthyblood flow here, circulation.

Then take a deep breath in.

Use your exhale to bend your knees.

From your center, from themiddle let's rise up strong.

Feel that power in your feet as you ground down to lift up, take up space here.

X marks the spot.

Wiggle the fingertips, inhale in, lift your heart.

Exhale, Warrior II.

So in this Warrior, think aboutlike sending energy way beyond your physical body.

So we send the left fingertips out in front.

We send the right fingertips outin back and can you imagine that this energy, this line of energyis going way beyond the fingers.

Warrior II, stay nice and calm with your breath.

Nice, long inhale.

Nice, long exhale.

Keep this front knee bent.

We're building strength.

You got this.

Inhale, left fingertips reach up and back, Peaceful Warrior.

Relax the shoulders down.

Tuck your chest slightly, inhale in.

Exhale with control from center we cartwheel all the way back down.

We pivot on the back foot.

Here we go.

Leaning into that right hand.

We're gonna inhale, send the left fingertips up towards the sky.

Big twist.

Breathe into your belly.

Wiggle the left fingertips.

And then slowly bringing it back down to the lunge.

Here we go.

Stepping the back foot up just about halfway.

We find our Pyramid Pose.

The legs are straight, but knees are not locked.

Beautiful, take one morebreath here, your version.

You got it.

Anchoring the mind in the sound of your breath.

And then here we go, walking the fingertips forward, bend both knees, shoot the right leg back.

Plant the palms, shoot the left leg back.

Plank Pose.


Listen carefully, we're gonnadial the heart towards the left, turn the toes towards the left.

You come on to the inner arch of your left foot and the outer edge of your right foot.

Now press away from youryoga mat with the right hand.

As you inhale, lift your leftfingertips up towards the sky.

Wiggle the fingertips.

You got this.

Careful not to collapse in the neck.

Use your vocabulary, you have it.

And we're gonna bring it back to center.

Take a little break on the knees if you need to, otherwise keep 'em lifted.

Here we go, pressing away from the yoga mat, lifting the heart up, then dialing our hearts towards the right.

We come to the outer edge of the left foot, inner arch of the right foot and send the right fingertips up high.

Side Plank variation.

Keep the neck nice and long.

You got this for three, two, wiggle the right fingertips and bring it back on the one.

Feel free to lower the knees here, otherwise shift forward on the toes.

Squeeze the elbows into the side body, lower all the way to the belly.


(laughs) Inhale, we rise, Cobra.

Exhale to soften and fold.

Press up to all fours.

You can go straight to Downward Dog here or you can join me in a Child's Pose.

Three breaths.

So you can choose your resting posture here three cycles of breath.

In and out.

In and out.

In and out.

Downward Facing Dog, take your time getting there.

That's where we will all meet all together now.

When you get there, take a nice wide base.

So hands are wide.

We've talked about that before.

Same thing with the toes now.

Walk the toes out kind of wide.

So we have a wide Dog.

Then hug the low ribs in, feel that hollow body through the front.

Press into your left palm.

Then we're gonna take the righthand and bring it to the outer edge of your left leg.


Even if it's just for a moment.

Down Dog Twist.

What?!? Come back to center.

Inhale in.

Use what you got.

Everything you've learned so far see if you can integrate, implement.

Here we go, inhale.

On an exhale, hug the low ribs in.

We connect to the core.

And then we take the left hand to the outer edge.

Anywhere will work, even if it's just for a moment to test it out.

Maybe bending that left elbow, looking underneath the right armpit chest, Down Dog Twist.

And then back to center.

You did amazing.

Bend the knees.

Inhale to look forward.

Exhale to make yourway to the top, your version.

Inhale lifts you up halfway.

Exhale to soften and fold.

Root to rise here.

Inhale, reach for the sky.

Big stretch.

Spread your fingertips.

And exhale, hands to heart.

Pause here.

Capture a bit of the magic.

Listen to your breath and notice how you feel.

Bend the knees, inhale, fingertips go down to come up.

Big breath as you stretch up high.

Exhale, bend the knees as you take it down low.

Inhale, halfway lift, your version.

Long neck.

Exhale to soften and fold.

Plant the palms, just walk it, crawl back to Downward Facing Dog.

Hips up high.

Good, inhale, lift the right leg up high.

Exhale, shift it forward.

Step it all the way up.

Lower the back knee here.

When you're ready, inhale, sweep the arms up and overhead.

Exhale, listen carefully, fromhere you're gonna come all the way into that runners stretch bylifting the navel up and back, straightening that front legand then bowing forward into it.

Beautiful, inhale, look forward.

Roll all the way through your right foot.

Here we go.

Standing Wide-Legged Forward Fold.

Bring the right hand around.

Use your hands to walk it out towards the left edge.

Ground through the feet, toes turning in.

Relax the weight of the head down.

If it's available to you, maybe come on to the hands or the elbows.

If it's not, don't worry about it.

Embrace exactly who you are and where you are today, it's awesome.

Inhale in.

Everyone, exhale, bend your knees, roll it up.

Strong legs here.

Hands are gonna come to the waistline.

This is our superhero posture.

Beautiful, pause here, breathe in.

And empty it out.

Good, inhale, Star Pose.

Send the fingertips all the way out.

Exhale, palms come togetherand back down to the heart.

You're gonna bring one heel in, then the other.

And yeah, you guessed it.

We're here to hit thereset button, stir the pot.

Meet your comfortable edge and surprise yourself.

Get down low.

Get down low.

That's what I sounded like.

Okay, lift your right heel.

We got this.

Drop it.

And lift your left heel.

Drop it.

Optional to just stay here or lift both heels for three, two, get your center underneath you.

And one.

Drop the heels, inhale, reach up.

Take it to Warrior II.

Front knee stays bent, Peaceful Warrior.

Inhale, reach it back.

And exhale, cartwheel all the way forward and through to your lunge.

Next big inhale lifts you up, right fingertips to the sky.

And exhale back down, beautiful.

Plant the palms, step it back.

Belly to Cobra or Chaturanga to Upward Facing Dog.

Use your breath.

Let it guide you.

We'll meet in Downward Facing Dog.

When you get there, take abig full I love you breath in.

And a nice cleansing breath out.

Second side, let's go.

Inhale lift the left leg up high.

Exhale, shift it forward.

Bend that knee, squeeze and lift.

Step it up.

Lower the back knee down.

Crescent Lunge.

Inhale, reach for the sky.

Okay, so from here, navel draws in and up.

Reach a little higher from here, from your core, from the middle start to straighten that leg and then paint an imaginary wall with your hands.

Down, down, down.

Runners stretch.



Exhale, roll through the left foot.

Take your left hand, bring it around.

We're gonna walk now across the right edge of the mat coming into Prasarita.

Let the weight of the head soften.

Even if you're working with hands on the thighs.

Just try to let the weight of the head soften.

Working to get that head below the heart here.

Maybe, right? Maybe not, maybe that's not for you.

Together let's take a deep breath in.

Use the exhale to ground through the feet, lift the kneecaps, tone the quads, roll it up.

You got this.

Hands come to the waistline.

Power pose here.

Whatever happened, reset here.

Use this moment to inhale in.

And exhale, land.

Step into your power.


Inhale, spread the fingertips, reach up high.

Take up space.

And palms come together and back down to the heart.

Bring one heel in, bend that knee.

Then the other, bend your knees.

Get down low, here we go.

We got this.

Now lift the left heel up.

Just the left heel.

Drop it down.

Keep breathing, get down low.

Lift the right heel, just the right heel.

Press into your pinky.

Good, now stay here nice and low.

Breathing, meeting your comfortable edge.

Do not give up.

Stick with it or lift both heels for three.

Lift 'em up high.

Two, sink down low.

And on the one.

Yay! Drop the heels.

Reach up towards the sky.

Blossom into Virabhadrasana II, here we go.

Can you find something new here? Return to the sound of your breath.


Try to keep this front knee bent.

If you're working on building strength, it's gonna want to creep uphere so keep it nice and low.

Left fingertips reach forward, up and back.

Peaceful Warrior on an inhale.

Then on an exhale, hug the low ribs in.

Cartwheel, take up space.

Come all the way through and into your lunge.

Big breath sends the left fingertips up high.

And exhale to bring it back down.


Plant the palms.

Last call for vinyasa here.

Feel free to skip it, go straight to Down Dog.

We'll come through to Plank.

You can do a Half Plank here working, you know, where it feels right for you today.

So belly to Cobra, Chaturanga to Upward Facing Dog.

If you want to insert a couple of pushups here, go for it.

And I'll meet you in that Downward Facing Dog.

Here we go.

When you get there all together now, a couple of cleansing breaths.

Let's hit the reset button.

Get ready for Lion's Breath.

Big inhale in through the nostrils.

Exhale, Lion's Breath.

Stick your tongue out.

Twice more, inhale.

Exhale, Lion's Breath, tongue out.

Come on, surprise yourself.

One more, inhale in.

Melt the heart towardsthe thighs, breathe out.


Slow, controlled descend of the knees down to kiss the earth.

Swing your legs to one side, any side, and come through to lie flat on your back.

When you get there, (chuckles) go ahead and hug the knees into your chest.

Then take the knees wide.

We're gonna reach the hands through, grab of the inner arches orthe outer edges of your feet.

If we can't reach, no worries, you're not alone.

Then you can take your handsjust below the knees or you can even use your pant leg or likeif your leg hair is super long you can just like wrap it around your knuckles and hold on your leg hair here.

(laughs) Happy Baby Pose.

Kicking the soles of the feet up towards the sky.

Dropping the shoulders downin socket and then using this little healthy push-pull tofind this yumminess in the hip socket, hip joint.

If this is too much, one thing I like to suggest is to work one leg at a time here.

So you have your opposite foot to kind of ground you.

And work.

If you are pretty open in the hips, then this is for everyone butI'd like for you to really focus on the cue of lengthening yourtailbone actively towards the front edge of your mat.

And then when you feel like you're guided into it, explore.

Close your eyes, maybe soften your gaze.

Breathe deep.

If soft, easy movement feels good here, you can extend oneleg and then the other, maybe.

Again, reaching the soles ofthe feet up towards the sky and dropping the weight of the shoulders down.

Blissful baby.

Awesome, take one more deep breath in here.

And then slowly go ahead and release that.

We'll bring the soles of thefeet to the earth and we're just going to windshield wiper the legs back and forth, back and forth until the legsare extended all the way out.

Then you can center yourself on your mat.

Tick-tock the toes a little bit here.

Just shaking outthrough the ankles, the legs.

Shimmy the shoulder bladesunderneath your heart space and then allow your arms to rest gently at your side.

Tuck the chin, lengthen through the neck, take the deepest breath.

And as you exhale, allow theweight of your body to release completely and fully into the earth.

Be still.

Allow your breath to soften into it's a natural rhythm, whatever that may be today.

Relax your tongue in the base of the mouth here.

And just notice how you feel.

As you're ready, inhale lots of love in.

Exhale lots of love out as youslowly bring the palms together, thumbs up towards the third eye.

Killing it.

Thank you for showing up here today.

Tomorrow, Day Sweet 16.

I look forward to seeing you.

In the meantime, continue to enjoy the ride.

Remember that the breath always comes first.

What an amazing tool for hitting the reset button.

Inhale in.

Exhale to whisper Namaste.

(upbeat gentle music).

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