Day 3 - Stretch | MOVE - A 30 Day Yoga Journey

Today we take a look at expansion & contraction and how our awareness of these two gestures can vastly improve function for us mentally, physically and emotionally.

This is a practice that invites you to not only stretch your body, but to stretch your mind too.

I’ll be guiding quite a bit with my voice in this practice and the coming practices.

Let go of expectations and enjoy this time to explore.

Remember, the breath comes first.

READ your full daily message and visit the community here:

Comment below to let me know how your practice felt today!

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🖤 MOVE - Downloadable Collection 🤍
Based on requests from the community, we are excited to announce a downloadable version of MOVE. It is offered on a donation basis, so just pay what feels good!

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🖤 WELCOME to the Yoga With Adriene YouTube channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! 🤍

[yogawithadriene]

Day 3!!! Have you had to drop any expectations you came to the mat with thus far? If so, how is letting go serving you?

[williamd]

I enjoy these practices with Adriene because she doesn’t ask that you be perfect in your movements, only that you show up and make your best effort.

[LanaBlakely]

Very happy for this to be my first real commitment of 2022

[katycampbell]

The icing on the cake is, after finishing up and connecting with myself, I get to read your comments and feel connected to yall.

[hstriepe]

I am an absolute beginner who is almost 70 - underpowered, stiff, and unbalanced - my efforts are a source of laughter for my wife. This will be a great journey, but bringing in gentle alternatives to exercises will help. I do not want soreness to overpower my efforts and maintain the joy of discovery. Namaste!

[DimitrisChrrr]

A huge CONGRATS to everyone who showed up today!! A little truly goes a long way ♥🙏

[thicksickunavailable]

Back in 2025 anyone? Your youtube chanel is my rock. I come here when I need strenght, when I need calm, when I need something new, since more than 10 years. You have given me so much. Thank you for that! To me, you are a friend.

[xeninvillacarlos]

"The mind wants to give up before the body." She said that right when I was about to give up. Now it a gentle reminder 💖✨

[wendydupley]

Can’t say these first 3 days have been easy, in fact all have been challenging for me. Proud of myself for showing up and making my best efforts.

[rai]

“You get to decide how you move ultimately in life”, this made me smile. Thank you for that reminder Adriene! Day 3 done!

[marianachamps]

"Quietly whisper something kind to yourself" ❤️This should be a day to day habit

Can I just say your yoga studio/ the setting is SO beautiful and calming. The plants, Benji, nature in front of the big windows… absolutely stunning!

[brennahorton]

yesterday, "i am strong" helped me get through the practice. later in the day, i remembered that strength and told myself, "you are enough." today, "I am strong" helped me to begin the practice and stick with it. on that last plank, my mind gave up. but i remembered, "the body can do this!" i paused the video and tried again, getting right back into it. today, i whispered to myself, "you are beautiful."

remember: you are doing better than you think you are.

[JennicaSerra]

Adriene: “You are beautiful.”
Me: surprising myself with a smile and an inner being that truly and fully received it.

[keek]

I'm reading through these comments and I love absolutely every single one. Hugs to all of you. I am proud of myself for coming back to yoga and feeling a determination to keep going. I refuse to allow myself to fall back down the spiral. I will keep going, I will heal myself and I will come out the other side of this

[Jaguar-rm]

After my sister left an abusive relationship, she watched and practiced your videos. After her sudden passing, I was almost scared to watch them.. but they’ve given me a lot of comfort. Thank you

[tarynbaker]

"your mind gives up before your body" I'm definitely gaining a lot from this challenge so far. it seems so unbelievable that we can shutter our minds in such a way that we make ourselves weaker. I love these little reminders that you drop.. I'm collecting those as much as I am feeling my body grow stronger. I am strong!

[audreeclint]

Namaste everyone. Even if you were a hot mess like I was, or had to take breaks, or felt overwhelmed, we did so good just by showing up <3

[A.M-ttjg]

Redoing ‘move’ kinda randomly but definitely needed..on day 3, anyone else with me? 💜 feeling stronger already!

[sarahmclin]

For those of you who are struggling: There’s some great warm up videos for the wrists and shoulders. It isn’t uncommon for newbies to get really sore wrists and shoulders. How do I know? because that was me 2 years ago! I still do 2 to 5 minutes of wrist and shoulder warm ups beforehand. Yoga Tx has a great warm up video! I am dealing with a hip injury and have done research to see what to do and what avoid and how to modify. If something hurts, don’t do it. You can hurt yourself. Instead, remember the name of the pose and research it. You may just need some tips or it may not be right for you. Modify and listen to your body and breathe, that’s how you will get the most out of your practice. You can do it!