Home – Day 23 – Focus | 30 Days of Yoga With Adriene

Home – Day 23 – Focus  |  30 Days of Yoga With Adriene

– Hello, everyone. Welcome to Home,
your 30-day yoga journey. It’s Day 23, focus. Let’s get started. (upbeat gentle music) Welcome back, my darling friend. Let’s begin in
our comfortable seat. Right away go ahead
and close your eyes. Trust.
Trust this moment. Trust that this time that you’re
taking for yourself is valuable. We’re gonna start to
gently deepen the breath here. Then your hands can rest gently
on the thighs or the knees, but let the
fingertips be kind of soft. Start to lift up
through the heart, the sternum,
tuck the chin slightly and just take a
moment here to land. Just a little loving reminder,
whatever you’re coming to the mat with here today,
it’s all good. It is accepted here,
welcome here. The invitation today to focus or refocus back on your intention. Your why, your reason
for going on this journey. Remembering that we’re not aspiring to transform into something that we’re not,
but rather return home, to embody everything that we already are. Let’s take a deep breath in
together you and I but also think of all of the people
practicing together in this moment across the globe. It’s pretty miraculous. Here we go. Take a deep breath
in through the nose. And out through the mouth. Great, bat the eyelashes open and we’re gonna
sit up nice and tall. We’re gonna send the
fingertips out in front, palms face down. Plug the shoulders in. Inhale. Exhale, draw the shoulder blades
together and then imagine them melting down the back body. Alright, from here,
we’re gonna take the left arm over the right,
elbows cross, then send the fingertips
up towards the sky. Cool moves like a
little ninja move, hiya. So we’re gonna stay here if the
shoulders are really tight or if we have any injury we’re healing
from stay here otherwise, we’re gonna keep
her wrapping around. Maybe right palm
comes to the left palm. Maybe we just come
here at the wrists, keep soft fingers, that’s fine. So I’m wanting to keep
my shoulders plugging in, shoulder blades kissing together
and melting down the back body. Inhale to lift the elbows. Long puppy belly here. Big stretch in outer shoulder. Exhale, navel draws in,
we round through, chin to chest. So getting our
spinal flexion here with some Eagle Arms to start. Inhale. Think Cow Pose, lift up. Exhale, think Cat Pose,
rounding through the spine. Inhale lifts you up. Exhale rounding forward. Inhale, lifts you up. Exhale, navel to spine,
bow the head forward. Great, inhale lifts you up,
unravel. We’re gonna send
the fingertips forward and go right
into the other side. Here we go.
Right arm crosses over the left. We’ll send the fingertips up. Then maybe we continue the
journey around here, maybe not. Maybe just stay here in
this nice cool like hiya pose. Here we go, spinal flexion,
inhale, lift and lengthen. Exhale, rounding through. Inhale to lift, lift
up from the pelvic floor. Exhale, round through. Inhale to lift. Exhale to round. Inhale to lift. Exhale to round. Inhale to lift. Unravel, exhale,
float the palms to the knees or the tops of the thighs, close your eyes and
just notice how you feel. Beautiful, inhale in. Exhale to come
forward onto all fours. Spread the fingertips,
curl the toes under, send your gaze
straight down. Inhale in. Exhale, lift the knees,
let them hover, Hovering Table. You got this. Low belly and upper
abdominals cinching in, drawing in towards the
center of your being for three, two and on the one send
the hips up high and back. Walk your hands forward,
Downward Facing Dog. Nice work. Alright, get loose in the neck. Ground through the knuckles. Pedal it out.
Breathing deep. Remember why you
committed to this journey? Inhale, bend the knees. Carve a line with
the nose to look forward. Exhale, make your way
to the top of your mat. Nice Forward Fold. You decide feet
together or hip width apart, just nice conscious footing. Take a deep breath in. Exhale to let something go. Then bend the knees, tuck the
chin and slowly roll it up, nice and slow. Stand up nice and tall. We’re gonna interlace the
fingertips behind the tail here. Draw the knuckles down and away. Open up through the chest. Big breath, big stretch. Inhale, lift your heart. Exhale, bend the knees. Belly comes towards
the tops of the thighs. Knuckles reach all the
way up towards the sky here as we bow the head in. Can keep a generous or
slight bend in the knees here. Breathe deep. Inhale to halfway lift. Knuckles go towards
the back edge of the mat. Crown forward, of course. And then exhale to
release everything, Forward Fold. Great, bend the knees. Plant the palms, step
one foot back then the other. Feel free to
lower to the knees here. Plank or Half Plank. Inhale to look forward,
shift forward. Squeeze the elbows in. Exhale to lower to the belly. Inhale, press into
the tops of the feet. Heart lifts.
We rise up, Cobra. Exhale to soften and fold. Inhale to press up
to Plank or Half Plank. Exhale, Downward Facing Dog. Inhale in. Exhale to empty it out. Bend your knees, inhale.
Draw your focus forward. Exhale to make
your way to the top. Have a little fun. Beautiful, inhale,
halfway lift, your version. Exhale to soften and fold. Listen carefully,
bend the knees. Tuck the chin into
the chest, roll it up. Slowly stacking
through the spine. One vertebra by vertebra. Crazy hair day for me.
Okay, here we go. (chuckles) Interlacing the
fingertips behind. Opposite thumb on top. So the one that
feels a little strange. Connect to your energetic body,
that lift through the front, that grounding through
the back. Big breath. Big lift up through the heart. Inhale, inhale, inhale. Exhale, bend the knees. Send your heart forward. Knuckles go all the
way up towards the sky. Folding inward. Slight bend in the knees. Here we go, inhale halfway lift. Send the knuckles back,
crown forward. Straighten the legs. And exhale to let everything go. Plant the palms,
step or hop it back. Plank or Half Plank
and moving through a vinyasa. Maybe belly to Cobra or maybe
Chaturanga to Upward Facing Dog. Build a little heat.
Follow your breath. We’ll meet in
Downward Facing Dog. In Downward Dog, inhale, lift the right leg up
high with your breath. Exhale, shift it forward,
squeeze the right knee all the way up into the chest and then step it all the
way up into your lunge. Keep this back knee lifted here. Bring your right hand over to
meet your left and walk your right foot out just a bit. Inhale to look forward. Exhale to lower the back knee. Great. Inhale to reach the
right fingertips forward. All the way up and then
take it all the way back. And we’re just gonna point
towards the left foot, point towards the left foot. Beautiful, inhale, reach it
all the way up back to the sky, right fingertips
reach, reach, reach. And then all the way back to frame your right foot
in your nice low lunge. Here we go. Get light on the
fingertips as you breathe in. Inhale, look forward. Exhale, plant the palms. Lift the back knee. Step it back. Belly to Cobra or
Chaturanga to Upward Facing Dog. Just building a little heat. We’ll meet in
Downward Facing Dog. When you get there,
inhale lots of love in. Coming back to the breath,
exhale lots of love out. Inhale, lift your
left leg up high. Exhale, shift it forward, squeezing that left
knee up into the chest. Step it up into your lunge. Keep the back
knee lifted if you can. Bring the left hand
over towards the right. Send your focus out in front.
Nice, long, beautiful neck here. So not clinched. Inhale in deeply. And exhale completely. Good, lower the right knee.
Here we go. Inhale, send the
left fingertips forward. Inhale all the way up. Send it back.
Keep breathing. We’re just gonna point
towards that right foot. Opening up through the chest. Beautiful. And then taking
it all the way back, really reach, inhale. Left fingertips all the way up. Take up space. And all the way back
down to frame the left foot. Get light on the fingertips, inhale, open the chest,
look forward. Exhale, plant the palms,
lift the back knee, step it back,
Plank or Half Plank. Take a vinyasa here,
belly to Cobra or Chaturanga
to Upward Facing Dog. Find what feels good. Meet me in Downward Facing Dog. Meet Benji in
Downward Facing Dog. From here, bend the knees,
inhale, look forward. Exhale, make
your way to the top. Inhale, halfway lift,
your version. And exhale to soften and fold. Beautiful, listen carefully. From here, bend
the knees generously, send those hip creases
back, back, back. Yep, grounding through
all four corners of the feet. We’ve got this. Utkatasan,
send the fingertips forward, hips way back. Squeeze the legs together. Thumbs up, pinkies down. Shoulders are relaxed. Sink a little lower.
You got this. Draw the low belly in and up. Send the hips back. Drop a little lower
for three, two, on the one,
we rise together, reaching, reaching up towards the sky. Big breath. And then exhale,
hands to heart center. Pause here.
Close your eyes. Observe your breath. Always bringing the focus back to conscious breath. What an incredible tool. Alrighty, open your eyes, send your gaze out
way beyond the horizon. If the feet are not together,
really together, keep your gaze out as
you bring them together. Then we’ll find that
list as we breathe in. We’ll shift the way to the
left foot as we breathe out. Begin to peel
your right heel up. So we’re not
collapsed in the hip here. We’re using all of our training
thus far to maintain balance between left and
right side of the body. Even in these funny
compromising shapes which we’re about to
go into one. Here we go. Send the fingertips forward. Okay, keep this
lift in the heart. Keep drawing the shoulders back.
Here we go. We’re gonna cross the
right arm underneath the left. You can come to
this shape here first. Maybe you just hold this shape
or maybe you continue the wrap around, Eagle Arms, Garudasan. We’re gonna inhale,
lift the elbows. Exhale, bend your
standing legs, sink deep. From here, you can keep your
right toes on the ground or we’ll imagine we’re lifting up the right knee with
a marionette string. So we’re really keeping our
center’s kind of turned on here to lift, hey-oh, lift the right
knee all the way up and cross it over the left leg. Keep the left knee bent. It seems counterintuitive,
but we’re gonna hold on to this center, this balance, by keeping a strong bend
in that standing leg. If you can wrap
the right foot around, go for it but
it’s not necessary. You can also use the right
toes here as a little kickstand. Alright, let’s use our breath.
Inhale, lift the elbows. Exhale, navel draws in, relax your shoulders
and find your focus. Find your Drishti, a place in which you can
focus your eyes and gaze upon and find your balance. If you fall, remember, we’re
here to explore, to practice. Just come right back into it. Garudasana. Breathing deep.
You’re doing great. Welcome that heat. Then draw the navel in.
Find your center. Begin to unravel. Inhale, we’ll ground
through both feet. Lift the elbows up. Then exhale all the
way through, cactus arms, open your chest and then
relax the fingertips down at your sides, Mountain Pose. Take a second
here to just observe. Notice where your
attention goes here. I feel like each week I have
a gentle reminder to myself, Dear Adriene, remember where
attention goes energy flows. Where am I focusing my energy? What seeds (chuckles), what little buds am
I watering this week? Alright, sending
the fingertips out. Bend the knees. Peel the left heel up. This time left arm
underneath the right. Find your version of
the Eagle Arms here today. Strong focus. Calm breath. Shoulders relax down,
elbows lift up. Now imagine that
little marionette string on your left knee.
I love this image because it helps me
remember that this movement is coming
from center, from your core. From that middle. Here we go, inhale,
lifting it up. Right knee stays bent. As you exhale,
cross the left leg over. Maybe you find
your kickstand here. Maybe we wrap. Keep that deep bend. Inhale, lift the elbows. Exhale, sink a little deeper. Find your Drishti,
find your focus. Nice calm breath. If you fall, come back to it. Hold on to your grace. You’re doing great.
Take one more breath. Then we’ll inhale,
lift the heart, lift through the crown. Ground through both feet,
lift the elbows up, up, up. And exhale, unravel,
cactus arms here. Open up through
your heart, your chest, fingertips slowly float down and we pause, observe. Notice how you feel. Inhale in. Exhale to open the eyes. Without looking down,
trust that ground is there, trust me, you trust yourself.
Here we go, trust the practice. Just gonna step the feet wide,
find soft bend in the knees and here we go,
Knocking on Heaven’s Door. This is how we’re
closing it out today. Feel the warmth on
the back of your neck, in the back of
your spine from Eagle. Return to nice, full, buoyant,
beautiful breaths here as you sway back and forth. You can get a little crazy here.
You can really pick up the pace. You can find a little float. Alright, so I’m
gonna invite you to think about this
a little reminder; Where attention
goes energy flows. What do you want to focus on for the rest of the
day or the evening? What do you want
to focus on towards the rest of the week? And what should we focus on for the last beautiful leg of this journey here together? Slow it down. Until you finally come
back to center stillness. Close your eyes. And just give
thanks for this moment. I love a good
return to gratitude, right? Thank you. Draw the palms together. Walk the feet together. You don’t need
to look down here. We got this. Thumbs up to the third eye. Let’s take one final breath
in here together, big inhale. And exhale to
close the practice. Namaste. (upbeat gentle music)

100 thoughts on “Home – Day 23 – Focus | 30 Days of Yoga With Adriene

  1. Hello darlings. Now that we've focussed on our Day 23 practice, what do you want to focus on for the rest of the day/evening? The rest of the week? The last leg of the HOME journey?

  2. "hold on to your grace" <3 beautiful! what is the sanskrit name for "focus" that adriene mentions in the video? thank you so much! so proud of myself and all of you for flowing forward on this journey and adriene to provide these tools <3

  3. Loooooooved this practice even though I was very tired and yawning through it all. I felt a HUGE sense of relief after releasing from the crossed “twisted” arms and legs pose. Like something burried deep inside of me had finally left my body and now I feel this openness in my chest it’s amazing. Thanks, Adriene. From Puerto Rico, Namaste. 🙏🏼❤️

  4. There are things that confront all of us that are so wrong…but this is so, so, so, right! Thank you for these powerful moments that live on and off the mat! namaste all

  5. And Darlings (in the essence of Adriene), I offer this with love as I received it early this morning a gift of connection I truly was ready to action! So from my friend, to me I extend this gift to you..
    And Your awesome! Keep working (and relaxing) toward your dreams. When we succeed and when we heal, it lifts everyone around us up 🙏
    Love, Cindy
    Original message was from Katie Silcox at Shakti School, Ayurveda school you may choose to explore and compliment your practice 💓

  6. This is the first day I had to wait until nighttime to do the practice. I felt so odd all day not having started the day with the energy these previous 22 days have given me. Guess I really do need to find an Adriene yoga practice every day from here on out. So glad we still have a week on this journey.

  7. I really feel so good and each practice has been exactly what I needed. Last year, I would get so hard on myself during the challenge. This year, I just appreciate what my body can/will eventually be able to do.

  8. I appreciate so much the flow by which Adriene leads us. Day 23 is a great example of that for me. When she asked us to focus on something that is far away, I got distracted with the other stuff that was in my line of sight. But the aha moment came when she led us to the eagle pose! Focusing on that one thing kept me in balance although I couldn't wrap my foot of one leg over the other leg. I made modifications, tried to be aware of my breath, and surprisingly except for one time when I had to put my leg down, I stayed up. But boy, it sure was hard! There was definitely more heat on my lower back and shoulders afterwards. Thank you, Adriene! 7 less days to go! One of my favorite poses so far.

  9. Day 23!
    I've been keeping up with my journey – even if I don't talk about it. It's been refreshing and fun, even when I'm pushing myself.
    I did have a laugh today with eagle arm – I never knew it was a yoga move and that was something I do at random for a good stretch or when I'm bored and wanted to just do something "weird" with my arms.
    After this 30-day journey is over, I might look at the others to pick a new 30-day journey to follow so I don't lose this feel-good feeling.

  10. I'm glad I got caught up this was just what I needed, btw my cats love you, the little kitten runs to the TV when your theme plays 😃

  11. "where attention goes, energy flows" – I was finding great stillness in the first balance posture but as soon as you said the word "fall, " I lost my balance. I learned the truth in that mantra today!

  12. I struggled so bad today. I am having a Lupus and hidradenitis suppurativa flare at the same time. That is why I was so tired and weak yesterday. I did finish today. but it was rough.

  13. Always bring your attention to the breath and feel how incredible thy breath works 😌 Thank you so much Adriene 💗 Namaste 🙏🏻✨

  14. I made it! I got a bit sick and I didn't think I could stick to the practice, since I had lost yesterday's and internet was not working today. However, I managed to stick in, insist that this wouldn't make me give up and I did yesterday's and today's practice here at night. Thank you Adriene, we got this! Let's stick on towards this journey 😀

  15. Is amazing how clear the answers to your questions have been coming during these practices. A reminder that my focus is on returning to yoga and self-care. Then today a voice whispered to prove to myself that I can do this, that there is space for this in my day & life.

  16. This practice came at the perfect time. Today I was particularly anxious and stressed out about all the changes that are taking place in my life, and this practice really helped me to clear my mind of those things, even for a moment, and just be present. This journey is changing my life in more ways than one, and I look forward to practicing yoga every day instead of looking at it as a task I need to check off my list. I am finding so much clarity and peace with daily yoga. This stuff is pure magic, Adriene, thank you!! x

  17. Does anyone else start to feel anxious because it's almost over? What are my going to do when it's over? I don't want this Home challenge to end! Good thing Adriene has a whole library of videos 😀

  18. “Where attention goes, energy flows”… I’ve heard that so many times, but you said it once, and it was incredibly eye opening to me❤️ Thank you Adriene

  19. I loved today, but I really have difficulties making the balance poses in one leg. It just hurts too badly my fragile, lowkey useless foot lol. How can I replace that? Today I just made the chair pose over and over again

  20. I've made a habit this month of doing my yoga at 9pm every night. I find that it helps me unravel any tension or emotion I've been holding in and I go to bed feeling a little looser and free. Today was a little colder and overcast, and I spent most of the day laying around in a blanket. At 9:01 tonight, I jumped out of bed so I didn't miss my practice. Thankfully, I got it done and I'm now warmer than I have been all day. I was a little shaky on my eagle legs, but I was able to hold it for a few breaths before I had to reset; today ended up being one of my favorite practices all month. Thank you Adriene!

  21. I’ve had a headache all day today and almost talked myself out of tonight’s session. So glad I did it! The eagle arms really helped to release some of the tension in my lower neck / shoulders. And now that I’m done the headache is definitely lessened. I’ve started the 30 days of yoga at least the last 4 years, but this is the first time I’ve stuck with it and continued every day for this long! I’m definitely in the habit of daily sessions now and will be continuing even after the end of this 30 days! Thank you so much Adriene, for making this practice accessible for us! 😀🙏🏻

  22. Thank u so much Adriene I loved this one well I love them all lol! But I love knocking on heavens door. I'm sad our 30 day journey is almost over. Love u and Benji thank u for everything u do again!! 💗🐾

  23. Didn’t feel well before the practice, but now ready to get on with the day – a huge thank you, Adriene, my partner and l totally love your HOME – and Benji (our GSH Tara always sits with us…)

  24. Day 23 focus, I came to the mat late but non the less I showed up and played and I feel great I am off cause it's late and I need to rest but today was wonderful and very fruitful thank you Adriene for each practice and Namaste Everyone and goodnight 💞💗💓💖❤🙏

  25. I am so grateful to be a part of this 30 day journey. These comments have been like journaling along the way. I have been able to modify for little physical challenges along the way and I give myself more permission to ask what I need each day instead of going through the motions in a less mindful way. Okay, I'm gonna get all mushy so I'll just leave it there. 🙃💗🌎

  26. So I'm actually only on day 18 I started really late last year I was following along day by day fine but an emergency stopped me on day 15. So this year I said I will start when im fully committed and ready to not allow any obstacles stop me. So it took 5 days later to start but I made it to 18 days so at this point nothing will stop me. Thank you Adrienne I just wanted to say that on today's post so you know how grateful we all are.

  27. This was a good one! Adding this to my yoga favorites playlist. My first time doing the standing eagle pose without falling on my right said. Fell on my left but almost made it! An improvement. This is my second 30 day challenge. Did the 30 days of yoga last year before Thanksgiving. Did some random videos for the rest of the year but just wasn’t as motivated and focused. I saw what a difference it made it my life to have and then not have a daily yoga practice. So my New Years resolution is daily yoga. I broke my glasses yesterday as I set them on the floor and then crunches on them during on pose. Whoops! But I was back at it today with my taped together glasses and all. Feels wonderful. Thank you Adriene! Namaste.

  28. "Where attention goes, energy flows" is my new mantra for the day/week/possibly the year. My attention has been so focused on what I haven't done rather than what I have, what I think I can't do rather than what I can, and where I think I've failed rather than where I've succeeded, and all that's done is drag me down. I'm going to try putting more energy into positivity & self-love tonight (and beyond).
    I already couldn't believe how strong and capable I felt doing tonight's practice vs. where I was when I started on Day 1. Focusing on my breathing alone has already impacted my life off the mat in so many interesting ways, including last weekend, when I shot a gun for the very first time at a range & managed to calm my nerves AND hit the bullseye 4 times by tuning into my breath! I'm so grateful for this 30-day journey and I already know that I'll be continuing to practice after January ends. Thank you, Adriene, and this lovely community! <3

  29. I didn’t think I would end up doing my yoga practice today but I did it! Perfect timing for a shoulder opener too! My shoulders have been sore from another exercise I have been doing. My focus the the rest of the week is to have peace of mind. To not let my feelings of fear ruin my day or moment but to embrace them, accept them, let them go and continue on with my day/week. Thank you so much for this practice today Adriene!

  30. I was in a car accident a while back- about 2 and a half years ago- I have been having back, neck and shoulder issues since. I know my patterns and one of those is with pain comes acquiescence, but I am determined not to give up and give into the pain. My back is feeling fabulous!! But my shoulders are showing, some fatigue and discomfort and little to no flexibility,left over right in eagle pose was fine-ish, but right over left- no bueno. So I would like to learn some poses, exercises etc, that may assist in some shoulder flexibility without putting too much strain on the shoulders. I really appreciate your willingness to show the 'stages' of a pose, for example the crossed arms vs. the full twist in the arms. That teaches us a starting point and where a possible finish point is so that we can gauge our progress. I am really enjoying this journey, Adriene. Namaste!

  31. I would like to focus on restful sleep for the rest of today. I need it. I haven't been sleeping a lot lately, which is never a good thing for me. This month, I'd like to focus on self love and empowerment <3
    Great practice today Adriene, thank you! Namaste <3

  32. The perfect quote. Also the marionette Q was a game changer for my balance in eagle. Thank you guys for all you do.

  33. Hello Adriene, I deeply appreciate you. I needed this practice exactly for today. I needed to re-focus. Though it was short and sweet it warmed me up to begin “Light” the chakra series. I have already experienced a deep breakthrough in my energetic body after Root and Sacral…to me it’s miraculous. Your loving essence coupled with your keenness, knowledge, and graceful guidance is very powerful.

    I want to continue to focus on restoring the “Union” between every aspect of my being. I felt flashes of a deep connect with my soul while doing “Light”. It felt like heaven, and brought tears…What a gift!

  34. I noticed that compared to last year the eagle arms has gotten much more difficult for me! Somehow the elbow that goes over really wants to pop out of the socket. T e n s i o n . Something to be mindful of!

  35. “Where attention goes, energy flows ✨🌟💫“ my mantra for the coming years. Namaste to you all , thank you Adriene 🙏🏻💗✨🌟💫

  36. Wow, eagle arms made so much more sense to me today because of your cues Adriene than it has ever done. I love the stretch i got from it!
    It just goes to show, thinking that I have advanced past the basics causes me to miss out on depth! Forever a beginner!

  37. Love this practice it is helping me deal with some issues at work. Question how can I practice and improve on lacing my fingers behind my back when the palms come together, I can only hold for short bursts. Also wondering the same thing about when you cross the left arm over the right arm and try to make the pinky meet the thumb? Thanks again!

  38. Wow! Simply, wow! Even in 20 min. Focus helped me center, see improvement both physically and spiritually. Arms and legs easily entwined. Balance was like 90% better than the first balance practice 3 weeks ago. I was up and on the mat by 6am, loaded the dishwasher, took down a few remaining Christmas decorations, got to work by 8, organized my crew, and left for the airport 90 minutes away to pick up family 💜 Focused, happy, loving every minute even though we got 4 inches of snow overnight again ❄☃️Thank you, Adriene and Kula. I'm me again! Photo is my SIL and beautiful nephew 💜

  39. Thank you Adrienne; we have been meeting every morning for a year now! I love the transformation and send you much, much gratitude for your great coaching! 🙏🏼❤️Onward…

  40. I have so enjoyed this journey! It is something I truly look forward to each day – getting my eyes fixed on God 1st thing each morning! Love the yoga – it’s something I can do and I’m seeing more flexibility. Looking forward to a good downward dog one day – ha!

  41. "where attention goes, energy flows" – this was exactly what I needed to hear today! I was actually telling this sentence to myself a couple of times while doing the excersises – I wanted to have it sank right into my mind! Day 23: it seems I've practised long enough that my 5-year-old yesterday just did downward facing dog, plank and cobra just like I do!! 🙂

  42. Adriene ‘where does your mind wonder to’
    Me (gulping down my morning tea in the quiet bits) ‘tea, my mind wonders to tea’

  43. I’m almost certain you can hear Adrienne’s heart beat towards the end, when we were doing eagle pose. That was my focus during the pose. It was really sweet. 💕

  44. Today felt so good! I'm interning on my first ever night shift tonight (eek!) so I needed something to focus on as I prepare to attempt to sleep for the day. This was a beautiful practice, really helped me dial in.

  45. First I did Day 24 Uplift then returned for Day 23 Focus.  
    "The most important thing I must do throughout the day is remain grateful!"
    My mind feels clear and happy. Thank you Adriene. ~namaste xoxo

  46. Awesome practice! As I began to tip in eagle pose, I recognized my mind had wandered. Refocused my mind, regained my balance. Ah, yes, life lessons with Adriene. Thank you, I love your show!

  47. Eagle pose was always one of my favorites! I knew it was coming today and I am really excited about that! It’s so hard to focus on one thing as I have so many different priorities in my life that just don’t go together😩 So next Monday I’m starting my 90 Day journey to finally get my life together step by step!

  48. I'm a day behind now because of a super long day then a meeting then hours of marking….but I'm loving these practices 🙏❤
    Today though, I was just standing up in the morning and suddenly my tailbone area seized and now I'm hobbling around trying to figure out what happened 😢
    It probably has nothing to do with yoga but I'm wondering if I pushed myself too hard in the pigeon to cow legs poses yesterday. I was really meeting my edge and then some. So promising myself not to push today and see how far I get. Working on getting down to the mat first!!

  49. This has been a tough week. My mind feels overwhelmed and my body tired. I have had a lot of things coming to my mind, past and furture, actually a lot of reflection in this week. It has made me feel sad, but also made me share my struggle with others. It made me open up. I think it is this yoga journey that started all this. It is hard but I think also needed. This practice was really nice, it made me feel so much more calm and balanced.

  50. I've decided that sometimes taking time for myself means not dropping everything I'm doing to rush home and do a practice just for the sake of staying on the current day. So I'll be doubling up on day 24 😄

  51. That reminder was very welcoming! As someone who focuses on and thinks about a lot of things, I had lost the reason why I kept doing this 30-day yoga journey along the way. I want to focus on being soft with myself while allowing some changes and work. I also want to focus on my patience, on not rushing things just because something isn't working for me.

    While doing the eagle pose, I focused on one point. On my breathing. On my ability to remain in the pose itself. But I would be lying if I said I wasn't thinking about the rewarding relaxing pose you would make us go into afterwards; it definitely kept me going. Anyway, thank you, Adriene! It helps me refocus on myself, on what I truly need deep down

  52. Wait… am I the only one who heard "where intention goes, energy flows" instead of attention??? Or maybe I'm hearing things that I need to hear and apply (yep, 100% sure that the "intention" part is telling something revealing about me)

  53. as a former dancer, i knocked a little too hard on heavens door and starting cracking my joints 😂
    PS- adriene please post a compilation of cute benji moments!!! you owe us after tricking us into chair pose 🙂

  54. Thank you, Adriene, for the lovely practice, and for my new mantra. “Where attention goes, energy flows.” I’m in my last semester of nursing school, and have a really hard time staying positive under the stress. I shall repeat this daily to help keep my eyes on the prize. And continue to show up to my mat every day, of course! 😘

  55. I felt so overwhelmed (in a good way) at the beginning. Being accepted with whatever I bring to the mat… to refocus back on my intention… returning home to ourselves. I burst into tears. Thank you Adriene, always. I learn so much more about myself and I’m able to give myself a break whenever I do yoga with you.

  56. Day 23: Focus has been my very favorite day so far! It flowed so nicely and I realized at the end that I felt SO strong. This practice happened on the evening of my 4th really long work day- but it gave me so much energy and peace. Thank you!

  57. Smooth session bring focus to each breath and movement with or without our eyes closed. Benji Watch: Day 23 Benji slept through the whole session besides taking a long sigh and strech

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