WEBVTT

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- Greetings friends 
all over the world.

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Welcome to Yoga with Adriene.

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I'm Adriene and this is Benji
and today we have an awesome

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practice that's gonna ground
you and help you feel good,

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anchor you in hope.

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Let's get started.

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(gentle music)

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Okay my darling friends, 
let's begin standing today

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at the top of the mat.

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Right away, start to 
ground through the feet.

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Press into all four corners.

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So awareness 
through the whole foot.

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And then gather some 
energy up from the earth

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as you stand up nice and tall.

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Thank you for sharing your time

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and your practice 
with Benji and I.

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Peace, Benji.
(chuckles)

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Let's make it a good one.

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So right away with 
the deep breaths, here we go.

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Inhale to reach for the sky.

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Big stretch.

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Exhale, forward fold.

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Bend you knees.

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Inhale, halfway lift.

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Exhale, soften and bow.

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Go right back up 
the way you came.

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Big inhale, big stretch.

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And exhale, hands resting 
gently down at your sides,

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Mountain Pose.

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Once again, 
big inhale, big stretch.

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Reach for the sky.

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Exhale, bend your knees,
forward fold.

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Inhale, halfway lift.

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Take all the 
wrinkles out of our neck.

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And then exhale 
to bow again, fold.

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Back up towards the sky.

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We reach, we breathe.

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And then exhale, Mountain Pose.

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So take a moment 
here to close your eyes

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and continue to 
deepen your breath.

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Today's practice
invites us to ground, to anchor.

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And as you draw the shoulder
blades together see if you can

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lift your heart a little more.

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And what if

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I invited you to

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whisper quietly to yourself,

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"I trust."

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Because for me a 
connection to trust,

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trusting yourself, trusting the
things outside of you that you

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can't control is what 
really helps me spiral back

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to this essence of hope.

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So quietly whisper 
to yourself, "I trust."

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And then when you're 
ready open your eyes

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and let's move with that.

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Inhale, reach for the sky.

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Exhale, forward fold.

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Inhale, moving with the breath,
halfway lift.

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Long neck, 
beautiful length in the spine.

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And then exhale to 
fold it all the way down.

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This time, here we go,
plant the palms,

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step your right toes back and
then step your left toes back.

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Nice wide base here today.

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So press away from your yoga mat
for this plank and even though

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you have a strong base,
strong foundation,

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see if you can use your 
breath to find a little ease,

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a little Sukah.

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Good, then inhale 
to lower the knees first

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and then melt down to the belly.

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Exhale, press into the tops of
the feet on your next inhale.

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Rise up, Cobra.

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Your version so it 
could be a Baby Cobra,

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it could be a higher Cobra
but warm up the body slowly and

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careful not to bring the 
shoulders up to the ears.

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Keep it nice and spacious.

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Then after a couple
breaths here, soften.

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Forehead back down to the earth.

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Curl the toes under.

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Press back up to all 
fours or a full Plank.

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Again, nice wide base.

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And then bend your knees,
and everyone,

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make your way up to 
Downward Facing Dog.

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Hips reach up high.

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Heart melts towards 
the tops of the thighs,

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breathing deep.

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Nice, then inhale in here.

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Exhale, stick the tongue out,
look towards your third eye.

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Lion's Breath.

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One more time, inhale in.

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Exhale, Lion's Breath,
tongue out.

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On your next inhale, 
lift the right leg up high.

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As you exhale, step it all the
way up into a nice low lunge.

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From here, you're 
gonna pivot on the back foot.

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Inhale, rise up, Warrior I.

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Taking it right back down,

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exhale all the 
way to your lunge.

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Beautiful.

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Inhale, right fingertips 
reach towards the sky.

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Left heel reaches back towards
the back edge of your mat.

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Big open twist.

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And then on an exhale, 
bring it back down to the earth.

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Good, from here 
take the right toes back.

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Nice wide base here so 
toes nice and wide in Plank.

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Inhale in.

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Exhale, just the knees lower.

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Great, inhale in again.

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Exhale, lower all 
the way to the earth.

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Inhale, Cobra, your version.

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Exhale, flowing with the breath.

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Release.

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Inhale up to all fours or Plank.

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Trust your instincts.

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And then exhale 
Downward Facing Dog.

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Lion's breath, 
here we go, inhale in.

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Exhale, tongue out, look up.

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Once more, inhale.

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Exhale.

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Inhale, lift the left 
leg up high, you got this.

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Exhale, all the 
way up to your lunge.

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Pivot on the back foot.

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Strong connection 
to your center,

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your core as you inhale.
Rise up, Warrior I.

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And then exhale with 
control all the way down.

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Great, going into that
open twist, here we go.

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Inhale, left fingertips 
reach up high.

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Little detox.
Exhale, bring it down.

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Sorry if I said exhale 
twice there. I'm not sure.

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Plant the palms, step the 
left toes back, just breathe.

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Just breathe.

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Nice wide base in this Plank.

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This is the last one,
you got it.

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And then lower the knees down.

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Belly to the earth, have fun.
(sighs)

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And then when
you're ready Cobra, inhale.

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Exhale.

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Awesome, from here you're
gonna press up to all fours.

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Great, if you need a 
little break in the wrists,

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you can rotate the wrists 
one way and then the other.

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And then when 
you're ready once again,

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set yourself up 
with a nice strong base.

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And we're gonna inhale, 
just send the right leg out.

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Just the right leg.

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Exhale, hug into the midline.

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And then in your 
next breath in, inhale,

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reach the left fingertips out.

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And on the exhale 
hug to the midline.

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Left thumb is up,
left pinky down.

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All of your right toes are
pointing down towards the earth.

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Good, inhale in.

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Exhale, reel it in,
knee to nose.

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Little core activation,
beautiful.

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Inhale, extend.

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Exhale, try to really 
target the core here.

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Reaching it all in, 
squeezing, lifting.

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And then inhale, extend.

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Exhale, round it through.

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Lifting up with your 
center and then take it out.

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And then slowly release 
and switch to the other side.

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Inhale, extend the left leg out.

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Exhale, connect to your core.

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Hug through the midline.

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Inhale, send the right arm out.

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Exhale, just set it.

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Good, then when 
you're ready, check in.

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Right thumb towards the sky,

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right pinky down 
towards the earth.

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All of your left 
toes spiraling down.

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Lift from your left 
inner thigh, a little higher.

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Target that glute.

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And then here we go, inhale in.

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Exhale, reel it in 
towards the center.

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Round your back.

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Inhale to extend, 
spread the fingertips.

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Ooh, exhale, chin to chest.

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Inhale nice and slow, 
careful not to rush it.

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Exhale, reel it in.

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Inhale to extend.

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And exhale to release.

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You did awesome.

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Bring the big toes together,
knees wide.

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Send your hips back.

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Rest your sweet little heart
on the ground and take a moment

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here to just relax.

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Breathe, close your eyes.

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And just relax.

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I wiped my mat down with a
little lavender prior to this so

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I'm taking it all in now.

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And if you ever wanna give
that a try in a future practice,

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it's a good idea.

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Just a nice 
little gesture of love.

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And if you don't have 
that or access to that,

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don't you worry.
Think it's not that great.

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Alright, take 
one more breath here.

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And then when you're ready,
slowly begin to rise back up.

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Back to that Tabletop Position.

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Press away from the yoga mat.

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And here we go, 
this time inhale,

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keep the right knee 
bent as you lift

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the right toes 
up towards the sky.

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So right glute is turned on here
and in fact we're gonna do some

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baby pulses here just to 
check in with that muscle.

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So baby pulses, 
you can take your right foot

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up towards the sky, right toes.

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Just baby pulses.

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Feel free to peek 
at me if you need to.

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Now, I'm using that connection
that I established earlier in

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the vinyasa to keep 
my midline hugging in.

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So I'm not dumping out 
through the abdominal wall.

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And same with the neck.

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Nice and long.

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Cool, then pause here.

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Keep the right knee lifted,
hug the low ribs in.

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Connect to your core.

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You're gonna inhale, send
the left fingertips forward.

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Then take them all the 
way around to the side.

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And then all the way back and
you're gonna grab the top of

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your right foot or 
the arch of your foot.

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And then we're gonna 
press away from the yoga mat,

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press firmly 
into your left foot.

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Breathe deep and you might be
able to slide your foot around

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to the outer edge or 
hold on to you big toe.

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So whatever feels best here.

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We're pressing away.

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We're using that yielding to
create more space and then in

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time, you can kick your right
foot out just like in Dancer or

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Standing Bow Pose.

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And lift the right 
knee a little higher.

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Inhale in.

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Exhale to slowly 
release with control.

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Nice!

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And then switch 
it to the other side.

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Hair toss.
Okay, here we go.

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Lifting the left leg up.

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Trust me, I think it's so nice
to just slow it down and take a

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second to turn those muscles on.

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And, you know, I've seen several
people throughout my just

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reading and exploration 
talk about hope as a muscle.

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You know you have to kind 
of connect to what makes

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that experience valuable 
and I think a lot of it

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is staying active and engaged.

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Let's do baby pulses here.

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And then 
cultivating a sense of trust.

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Trust in your own instincts.

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After you've done some baby
pulses you might start to feel a

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deeper breath here as 
you work a little harder.

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You're doing great.
Stick with it, okay?

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And then find stillness.

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Left glutes are engaged, glute
is engaged now and you're gonna

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reach the right 
fingertips forward.

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And then take it to the side.

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And then all the way around.

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You're just gonna grab the inner
arch first and then from there

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you can grow 
where you take the hand.

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Keep your gaze 
straight down to start.

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Hug into the midline.

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That's gonna help 
you with your balance.

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Hugging low ribs in and 
drawing your navel in and up,

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Uddiyana Bandha.

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And then in time 
kicking that foot up and out.

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Lifting the knee.
Breathing deep.

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Creating lots of space 
throughout the spine

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including the neck.

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Breathing, breathing, breathing.
Holding on to that midline.

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The minute you let go the
midline you're gonna feel it.

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And then slow and with control,
we'll release.

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Walk the knees up 
towards the wrists.

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And then swing the 
legs toward one side.

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And come to a seat.

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Fire Log Pose.

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Something I rarely teach because
it's kinda tough and tricky and

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you gotta be 
careful with the knees.

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So in order to 
share this with you

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I wanna ask you to be really

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obsessive about your 
feet from here on out.

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So just pay 
attention to your feet.

00:12:47.834 --> 00:12:48.935
Bring some energy.

00:12:48.935 --> 00:12:50.870
You can spread your toes.

00:12:50.870 --> 00:12:53.139
Get weird, just bring 
some brightness to your feet.

00:12:53.139 --> 00:12:56.071
So you're bringing the 
left foot out to start.

00:12:56.071 --> 00:12:59.012
And the right foot your gonna,
again, super bright.

00:12:59.012 --> 00:13:00.813
Obsessive awareness 
on the feet here.

00:13:00.813 --> 00:13:02.148
You're gonna use your hands

00:13:02.148 --> 00:13:06.119
to lift your leg 
and bring it across.

00:13:06.119 --> 00:13:10.690
So in Fire Log Pose,
traditionally, right? (chuckles)

00:13:10.690 --> 00:13:15.795
The knee and the ankle
they're connected in both spots.

00:13:15.795 --> 00:13:19.732
As you see, my anatomy, 
that's a little bit tough for me

00:13:19.732 --> 00:13:21.217
so I gotta breathe here.

00:13:23.288 --> 00:13:26.406
And don't push it because you
know you haven't done a lot of

00:13:26.406 --> 00:13:29.135
warming up of the hips so 
you want to just be mindful.

00:13:29.135 --> 00:13:33.312
It's nice sometimes to
shove a pillow or a block here.

00:13:33.312 --> 00:13:34.681
And if this isn't 
working out for you,

00:13:34.681 --> 00:13:39.252
another option would 
be to take Gomukhasan Legs

00:13:39.252 --> 00:13:42.321
for a deep hip stretch.

00:13:42.321 --> 00:13:46.840
Or if this isn't working out
for you then we'll just do

00:13:48.027 --> 00:13:51.764
a variation of Gomukhasan with
the right foot on the ground.

00:13:56.769 --> 00:13:58.938
Okay, after you've 
experimented with this,

00:13:58.938 --> 00:14:01.495
take a big cycle 
of breath in and out.

00:14:05.745 --> 00:14:06.813
Shake it off.

00:14:06.813 --> 00:14:10.083
Keep the feet bright and
aware as you release and switch.

00:14:13.486 --> 00:14:14.821
Notice how this 
side is different.

00:14:14.821 --> 00:14:15.621
Just get curious.

00:14:15.621 --> 00:14:19.726
That's really, more than the
deep hip stretch we're wanting

00:14:19.726 --> 00:14:22.695
you to just get 
a little curious.

00:14:22.695 --> 00:14:24.063
Get used to spending time on

00:14:24.063 --> 00:14:25.832
your mat more and 
more and more everyday.

00:14:25.832 --> 00:14:28.334
A little goes a long way.

00:14:28.334 --> 00:14:33.506
And it's the daily practice, 
the repetition that really makes

00:14:33.506 --> 00:14:36.409
the biggest impact 
in my opinion.

00:14:36.409 --> 00:14:37.610
So check it out on this side.

00:14:37.610 --> 00:14:38.644
Try Fire Log here.

00:14:38.644 --> 00:14:40.747
Again, keep the 
feet really bright.

00:14:40.747 --> 00:14:44.450
That's fun but you want 
to try and go Gomukhasan,

00:14:44.450 --> 00:14:46.119
Cow Legs, you'll come here.

00:14:49.052 --> 00:14:53.126
And if none of that's really fun
we're gonna just work to bring

00:14:53.126 --> 00:14:56.362
the right heel close to the body
and the left foot on the ground

00:14:56.362 --> 00:14:58.591
and if it doesn't 
quite make it, that's okay.

00:14:58.591 --> 00:15:00.366
Remember I've been 
practicing for a long time.

00:15:01.532 --> 00:15:03.603
Every body's different.

00:15:03.603 --> 00:15:04.931
Feel it out.

00:15:17.939 --> 00:15:22.054
And whatever variation of Fire
Log Pose you're doing today,

00:15:22.054 --> 00:15:26.425
just take one more cycle of
breath to close your eyes.

00:15:28.473 --> 00:15:30.730
And as you breathe 
in feel the cool air and

00:15:30.730 --> 00:15:32.956
as you breathe out 
feel the warmth.

00:15:37.395 --> 00:15:39.672
Good work.
Keep the feet bright.

00:15:39.672 --> 00:15:41.527
Energize as you release.

00:15:41.527 --> 00:15:43.927
You're gonna come all 
the way on to your back.

00:15:45.311 --> 00:15:47.313
Send the legs out long.

00:15:48.848 --> 00:15:51.450
Let your body weight 
just relax completely

00:15:51.450 --> 00:15:53.602
and fully into the earth.

00:15:53.602 --> 00:15:57.256
Take the deepest 
breath you've taken all day.

00:15:57.256 --> 00:15:59.892
And as you exhale, close your
eyes and once again quietly

00:15:59.892 --> 00:16:03.729
whisper, "I trust."

00:16:03.729 --> 00:16:06.866
And feel that.

00:16:06.866 --> 00:16:09.202
Imagine the earth 
rising up to meet your back.

00:16:09.202 --> 00:16:11.204
Having your back here.

00:16:12.972 --> 00:16:17.677
Anchoring in what feels good.

00:16:17.677 --> 00:16:19.679
Anchoring in hope.

00:16:21.314 --> 00:16:26.719
Grounding in that trust.

00:16:27.941 --> 00:16:30.756
There's a great song, it's a
Carter Family song called,

00:16:30.756 --> 00:16:34.927
"Anchored In 
Love Devine"

00:16:34.927 --> 00:16:37.021
and I love it.

00:16:37.021 --> 00:16:40.099
If you don't know it, 
you should check it out.

00:16:40.099 --> 00:16:42.671
I'd sing it for you now 
but I think you should relax.

00:16:50.977 --> 00:16:53.431
Let your breath be 
soft and easy here.

00:17:00.753 --> 00:17:03.389
Then slowly we'll 
bring the hands together.

00:17:03.389 --> 00:17:05.523
Thumbs all the way 
up to the forehead here.

00:17:10.096 --> 00:17:12.932
One of the beautiful things
about this channel is when

00:17:12.932 --> 00:17:16.569
you're practicing you can know
and feel that you're not alone

00:17:16.569 --> 00:17:20.705
because there are people, 
thousands and thousands of

00:17:20.705 --> 00:17:23.305
people all over the 
world practicing with you

00:17:23.314 --> 00:17:25.873
at this exact (snaps) moment.

00:17:26.945 --> 00:17:30.016
So just a sweet moment to
connect to that and give thanks.

00:17:30.016 --> 00:17:31.117
I'm honored to be a part of it.

00:17:31.117 --> 00:17:34.420
Thank you for being 
a part of it as well.

00:17:34.420 --> 00:17:39.425
We'll close by taking a 
deep breath in and saying,

00:17:40.753 --> 00:17:42.512
Namaste.

00:17:42.515 --> 00:17:47.282
(gentle music)