WEBVTT

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- What's up everyone?
Welcome to Yoga With Adriene,

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I am Adriene and today we have
an at-home yoga practice

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that's gonna guide
you back to center.

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So I'm always saying and
reminding myself that a little

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goes a long way, so
take some time for yourself,

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hop into something
comfy and let's get started.

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(gentle music)

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Okay everyone,
welcome, welcome.

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Let's start in Sukhasana.

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Come on down to
a nice little seat.

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Cross at the shins or the
ankles and sit up nice and tall.

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We're jumping right in today.

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I value your
time and your energy.

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Thank you for sharing it with
me and with all the other people

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practicing around the world.

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I think it's a nice
thing to think about,

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to connect to as we begin a
practice that's really about

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connecting to
our inner reserves.

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To our truest self.

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And may this practice also serve
as a reminder that amidst chaos

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you do have some amazing tools

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to re-center and
re-focus on what serves.

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So we'll begin with breath,
of course.

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Let's bring the
hands to the belly today.

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Close your eyes and start
to breathe into your hands,

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breathe into your belly.

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And just be really sweet and
loving with yourself today,

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best you can.

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Think of today's little diddy as

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a dance or a spiraling back in

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to your core self,

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the core of your being.

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Your true self.

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Just taking a quiet moment
here to close your eyes

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and arrive on the mat.

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Hard part is over, you're here.

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I admire you for being here.

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We're gonna really
make the most of today.

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Moving quickly so it's important
to take this time here to just

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settle in, relax your shoulders
and fire up your breath.

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Let your next inhale be the

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deepest breath you've taken
all day. Here we go.

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And let your
exhale be a sigh out,

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almost a sigh of relief
for this time for yourself,

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for this exploration
and this experience.

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Awesome.

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Bring the palms together,

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bring the thumbs right
up to the third eye.

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Elbows go wide here, inhale in.

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Exhale, draw the
navel in sharply.

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Inhale in.

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Exhale, navel draws in sharply.

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Just connecting, lighting
a little fire in the belly.

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Inhale, expand.

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Exhale, draw it in.

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Inhale, expand.

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Exhale, draw it in.

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One more time, big inhale.

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Feel the belly open, blossom.

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And exhale, retract.

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Awesome, hold on
to that retraction,

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that contraction
of navel to spine

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and then continue to breath.

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See if you can hold on to it.

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And if not, you're like,
"Whoa, Nelly," it's okay.

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Just bringing some
awareness to this area.

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Fabulous, then keep breathing,
keep tapping into that inner

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smile best you can.

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We're gonna
come on to our backs.

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Yay!

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So you're gonna
come on to your back,

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you're gonna bring
your arms into a Texas T.

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Sort of (laughs).

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And we're gonna
scoop the tailbone up,

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bring the knees
up towards the chest.

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Tuck you chin, let your
neck be long and supported.

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And then we're gonna
tick-tock so we're gonna inhale,

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scoop the tailbone up,
find that contraction,

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engage your core.

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And then you're gonna slowly

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rock your knees
towards your left.

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And then come
back through center.

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Try to keep the
shoulders on the ground,

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rock your knees
over to the right.

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Then keep it going.

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See if you can
inhale as you twist,

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and exhale as you bring it back.

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Contracting back to center.

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Inhale to twist.

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Exhale, contract back.

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Keep it going.

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Keep your gaze up.

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Breath is what's
leading the way here.

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Beautiful.

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One more time on each side,
you got it.

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And then back to center.

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Send the toes
up towards the sky.

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Flex the feet towards the face.

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Knees can be bent here, we're
not really warmed up in the

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backs of the legs so don't feel
like you have to power through

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to a straight leg.
You can keep 'em nice and bent.

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Great, so the legs are kind of
in this dead bug shape here.

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You're gonna bring
the fingertips up to join.

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Then scoop the tailbone up,
reach towards the toes.

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Inhale in, exhale sharp,
short contraction in

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as you reach up
towards the toes.

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Inhale to lower, exhale to lift.

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Inhale to lower, exhale lift.

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Now find your pulses,
keep it going with your breath.

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You should feel
your center engage,

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you core turn on.
Here we go.

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Moving at a
rhythm that feels good.

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You can also speed it up.

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Keep the gaze up.

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Keep the neck long.

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You should feel no
tension in the neck here.

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Reach your fingertips
up towards the sky now.

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You got it.

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Keep pulsing for
five, four,

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three, two.

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Check it out, on the one,

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you're gonna cross
right ankle over the left.

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Grab the big toes or the outer
edges of the feet and from your

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center we're gonna
move front to back.

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What's up Benji?

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Rocking front to back, finding
that nice long massage up and

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down the back body and
then when you're ready,

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come all the way up.

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You're gonna rock
right up into your nice,

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comfortable seat.

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Inhale, reach for the sky.

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Exhale, open twist to the left.

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Inhale, up towards the sky,
back to center.

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Exhale, open twist to the right.

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Now try to initiate the
movement from your center.

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Inhale.

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Exhale, navel draws in.

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Inhale, reach up.

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Exhale to the right.

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Do one more time on each side.

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And then inhale,
come back to center.

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Palms come together, up 
and overhead and exhale

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slowly down to your heart space.

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Now from here, just
take a moment to pause,

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close your eyes and
observe your breath.

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Center or re-center by listening
to the sound of your breath.

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This tool is
always available to you.

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Super simple, not always
easy but always available.

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Accessible.

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Awesome, then
slowly flutter not futter,

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got relaxed,
flutter the eyes open

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and we're gonna
slowly come forward.

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Back up the truck
if you need to and

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shift to Downward Facing Dog.

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Take your time getting there.

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Okay, move like
you love yourself.

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When you get there pedal it out.

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Find what feels good.

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Create a nice solid foundation.

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And then when you're ready,

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we're gonna anchor
through the left heel.

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Draw the navel in and up,
Uddiyana Bandha,

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inhale, slowly
lift the right thigh,

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extend through the right leg.

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Right toes turn down.

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Baby pulses.

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Right heel up towards the sky.

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The whole time we're
connected to center connection.

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Breathing deep, baby pulses,
right heel up, up, up.

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See if you can
move from your center.

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Good, then slowly lift the right
heel up as far as you can go.

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Bend your right knee and
you're gonna stack the hips.

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Try to keep your
shoulders in line with

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each other here in space.

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Try to touch your right heel to
your right glute, you got it.

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Big breath in.

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Then exhale, come through that

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Three-Legged Dog
and then shift forward.

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Squeeze knee to nose,
round through the spine.

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Inhale, kick it up.

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Exhale, knee to nose twice more.

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Inhale, kick it up.
Claw through the fingertips.

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Exhale, knee to nose last time.

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Great, this time
step it all the way up.

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Lower the back knee.

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Press into the top of the back
foot and then when you're ready

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scoop the fingertips
up, forward and back.

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Now here we have an opportunity
to just let everything splay

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open or connect upper abdominals
and lower belly together by

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drawing them in
towards your center.

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Give it a try.

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Big breath in.

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Long breath out.

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Great, inhale in.
Bring the palms together.

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And then exhale, all the way
back down through the midline.

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Plant the palms,
step it back, Plank Pose.

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Deep breath in.

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Deep breath out,
Downward Facing Dog.

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Nice work.

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Alright, really
activate the breath here.

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You don't have much time on
your mat today so use it wisely.

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Flow with the breath.

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Inhale, lift the
left leg up high.

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Baby pulses.

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Stay connected to your core.

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Left toes are turned
down towards the earth.

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Hips nice and level.

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Obviously, activating
the glutes here creating

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a 100% full body
experience here.

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Baby pulses, use your breath.

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Welcoming heat
quite quickly to the body.

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Nice and then
bend your left knee,

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here we go.

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Open it up.

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Stack the hips.

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Try to keep the
shoulders in line.

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Press through
the fingertips firmly to take

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pressure out of the wrist.

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Upper arm bones
rotating out and away.

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You got it, one more breath.

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Then exhale, come through that
Three-Legged Dog and then all

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the way through,
squeeze it up and in.

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One of three.

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Round through the spine, inhale.

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Anchor through the right heel.

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Kick the left leg out and up.

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Exhale, shifting forward.

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Inhale, send it up.

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And last time, try to touch your
left heel to your left glute

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here as you squeeze and lift.

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Great, and then step it up.

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Gently lower the
right knee to the earth.

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And from the midline sweeping,
pressing into the top of the

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back foot and then
sweeping fingertips

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forward, up and back.

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So again, I love this Crescent
Lunge because you can either let

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everything splay
open or you can really go,

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"Okay, am I letting
this start from here?"

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Creating connection
to the midline and

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then growing it from there.

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Inhale in, exhale,
relax your shoulders.

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Inhale in again.

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And then exhale, palms come
together and down through the

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midline to
release hands to earth.

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Great, step it back
to your Plank Posture,

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deep breath in.

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Look forward, shift forward on
your toes as you breathe out

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bend the elbows,
lower all the way to the belly.

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Press into the tops of the feet.

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Inhale, Cobra.

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Exhale to release.

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Inhale, press up to Plank.

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Exhale, find your foundation.

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Inhale, lift the
right leg up in Plank.

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You got it.

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Exhale, shifting
forward just with the knee.

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Squeeze it in.

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Send it back out.

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Inhale, lift the
left leg up in Plank.

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You got it.

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Exhale, shifting forward,
just with the knee.

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Mindful Mountain Climber.

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One more time on each side.
Inhale, lift the right leg up.

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Exhale, shift forward
with the knee.

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Shoulders stay over the wrist
and then other side last time,

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here we go, lift it up.

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Exhale, shift forward.

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Beautiful, Plank Pose,
deep breath in.

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Exhale, sigh it up,
Downward Facing Dog.

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Three breaths here.

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Soften your gaze
or close your eyes.

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Awesome, then from here you're
gonna slowly lower knees to the

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ground, shift
your toes to one side,

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and slowly send
the legs out long.

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Point the toes, inhale, reach
the arms up towards the sky,

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palms together.

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We'll interlace the fingertips,
steeple grip.

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Inhale in, exhale,
navel draws in and up.

00:13:29.125 --> 00:13:33.041
Then slowly hands come in
line with the heart center.

00:13:33.041 --> 00:13:38.333
We start with the tailbone and
from your center slowly begin to

00:13:38.333 --> 00:13:41.000
roll it down.
Nice and slow.

00:13:41.000 --> 00:13:43.792
As slow as you can go.
Soft in the face.

00:13:43.792 --> 00:13:45.250
Point through the toes.

00:13:51.417 --> 00:13:52.750
And then when
the shoulders land,

00:13:52.750 --> 00:13:56.792
let the hands part and you're
just gonna create more space

00:13:56.792 --> 00:13:58.083
between the ankles.

00:13:58.083 --> 00:14:01.917
Allow you palms to
rest gently on the earth.

00:14:01.917 --> 00:14:03.208
You can decide what feels best,

00:14:03.208 --> 00:14:06.000
palms face up
or palms face down.

00:14:06.000 --> 00:14:08.333
And take a deep breath in.
Awesome work!

00:14:08.333 --> 00:14:10.917
Exhale, soften
and relax everything.

00:14:15.750 --> 00:14:18.917
Now take a moment to welcome

00:14:20.291 --> 00:14:24.834
a calm energy to the body.

00:14:26.542 --> 00:14:28.542
A stillness.

00:14:31.125 --> 00:14:33.375
An opportunity to release.

00:14:35.875 --> 00:14:38.333
To soften and to let go.

00:14:46.750 --> 00:14:49.458
We're gonna be here
for five breath cycles,

00:14:49.458 --> 00:14:52.750
five long breath cycles
so just let everything go.

00:14:52.750 --> 00:14:55.500
Give yourself permission
here for a moment

00:14:55.500 --> 00:14:57.500
to do absolutely nothing.

00:15:37.000 --> 00:15:38.708
Now as you're ready,

00:15:40.250 --> 00:15:43.000
gently begin to deepen
the breath once again.

00:15:49.542 --> 00:15:51.542
Feel the coolness of the inhale

00:15:51.542 --> 00:15:53.542
as you breathe
in through the nose.

00:15:55.500 --> 00:15:58.959
And the warmth as you breathe
out through the nose or mouth.

00:16:03.291 --> 00:16:06.542
Slowly begin to bring
some energy back to the body by

00:16:06.542 --> 00:16:10.000
wiggling the
fingers and the toes.

00:16:15.708 --> 00:16:20.708
Then nice and slow from your
center peel the right knee up.

00:16:22.875 --> 00:16:25.667
And then peel the left knee up.

00:16:25.667 --> 00:16:28.000
And you're gonna come gently,
from your center,

00:16:28.000 --> 00:16:30.750
activate all this
movement from your midline,

00:16:30.750 --> 00:16:34.333
you're gonna come
into a fetal posture.

00:16:34.333 --> 00:16:36.041
So come into
fetal position here.

00:16:36.041 --> 00:16:37.333
Let everything rest.

00:16:37.333 --> 00:16:40.250
You can use your bottom
arm as a pillow if you need.

00:16:40.250 --> 00:16:42.875
And you're just gonna
take a moment here to relax.

00:16:42.875 --> 00:16:44.875
Continue to gently
deepen your breath.

00:16:49.041 --> 00:16:51.667
Come in back into your own.

00:17:00.166 --> 00:17:04.125
And after one more loving breath
in and out you'll use your palms

00:17:04.125 --> 00:17:07.875
to slowly press
up back to a seat.

00:17:14.583 --> 00:17:17.083
When you get there
you can close your eyes.

00:17:17.083 --> 00:17:20.750
Sit up nice and tall and draw
your hands together at your

00:17:20.750 --> 00:17:22.750
heart in prayer.

00:17:25.875 --> 00:17:28.541
Finding yourself
in your center amongst

00:17:28.541 --> 00:17:32.041
the chaos is
just a part of life.

00:17:32.041 --> 00:17:34.333
So thank you again for
sharing your time and energy.

00:17:34.333 --> 00:17:36.333
A little goes a long way.

00:17:38.500 --> 00:17:41.250
Share this video, this practice
with anyone you think

00:17:41.250 --> 00:17:44.458
might like it, benefit from it.

00:17:44.458 --> 00:17:46.917
Please subscribe to the
channel if you haven't already.

00:17:46.917 --> 00:17:49.917
It's the best way to support
this free yoga for everyone.

00:17:51.959 --> 00:17:55.083
And we'll finish by
recognizing the light

00:17:56.500 --> 00:18:00.500
and the truth in
ourselves and in one another.

00:18:02.250 --> 00:18:03.667
Bring the thumbs
up to the third eye.

00:18:03.667 --> 00:18:06.333
Take a deep breath in.

00:18:06.333 --> 00:18:09.917
And exhale, deep bow today.

00:18:09.917 --> 00:18:11.959
Namaste.

00:18:11.959 --> 00:18:17.125
(gentle music)