Sunday, June 22 — 🧘 Yoga · WITNESS Day 22

WITNESS Day 22 is behind the FWFG members-only paywall — no public YouTube video exists, confirmed by four separate search queries across YouTube and Google. 1 This is the same situation as Day 21: Adriene's WITNESS program mixes publicly available sessions with members-only ones, and Day 22 falls in the latter group.

Three free public videos from the official Yoga With Adriene channel cover Sunday's restorative intent just as well. Pick the one that fits your mood, unroll your mat, and you're good.

Today's session at a glance

Element	Detail
Program	WITNESS Day 22 (members-only substitute)
Day type	Sunday — restorative / mindful movement
Duration	17–18 min (Options A & B: ~17 min; Option C: ~18 min)
Props	Mat; optional blanket or bolster for Option B
Effort	Gentle — zero intensity requirement

The 3 substitute options

All three come from the official Yoga With Adriene YouTube channel. They're roughly the same length and share a Sunday-appropriate energy: slow, inward, breath-led. The differences are in texture — pick the one that sounds right for where you are today.

Option A — Meditation For Mental Balance and Grounding (17 min)

A seated guided meditation focused on mental clarity and emotional balance. 2 Adriene describes it as a practice to "welcome balance and clarity to your mental and emotional self" and "connect the brain to the body." Over 2 million views since 2019. No movement required — just find a comfortable seat.

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Choose this if: yesterday's run left your legs tired and you'd rather be completely still, or if the week felt mentally noisy and you want to clear the slate before Monday's strength session.

Option B — Quick Restorative Yin | Gentle Yoga Practice (17 min)

Low-to-the-ground yin and restorative shapes — Adriene calls it "a gentle yoga siesta." 3 Blanket or bolster recommended but not required. Over 1.6 million views since 2023. The poses are held longer than a flow class, which makes it a good hip-flexor and lower-back release after the Week 5 mileage.

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Choose this if: you want gentle movement with some passive stretching — particularly for the hips and lower back that carried the week's running load. The props help; a folded blanket under the hips works fine if you don't have a bolster.

Option C — Movement Medicine: Calming Practice (18 min)

The most movement-oriented of the three. 4 Part one of a two-part series, it uses breath, mindful flow, and discipline to build "balance, peace, and poise." Over 4.6 million views since 2017 — Adriene's most-watched calming practice on the channel. You'll move through poses rather than hold them, with the breath setting the pace throughout.

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Choose this if: completely still meditation feels too passive and you want actual movement — but still at a low, intentional pace. This sits between a meditation and a full yoga class.

How to choose

If you feel...	Go with
Mentally drained — need quiet	Option A (Meditation)
Physically tight — hips / lower back sore	Option B (Restorative Yin)
Restless — want to move, not just sit	Option C (Movement Medicine)

All three run 17–18 minutes. There's no wrong pick. If you're unsure, Option B is the most physically targeted to the running and strength work done this week.

Next session: Monday, June 23 — StrongLifts 5×5 · Workout B, Session 9

Back to the bar Monday. All three lifts increase 5 lb from Session 8.

Lift	Sets × Reps	Weight
Squat	5 × 5	90 lb
Overhead press	5 × 5	70 lb
Deadlift	1 × 5	120 lb

The deadlift hits 120 lb for the first time. Rest well today — Sunday's whole job is to get you there fresh.

Fuentes de referencia

1Yoga With Adriene FWFG Membership
2Meditation For Mental Balance and Grounding — Yoga With Adriene
3Quick Restorative Yin
4Movement Medicine - Calming Practice — Yoga With Adriene