- Hi everyone and 
welcome to Yoga with Adriene.

I'm Adriene and today we have
a peaceful warrior practice or

Shanti Virabhadrasana.

This is a practice that's gonna
help you find peace of mind

both on and off the mat.

Hop into something 
comfy and let's get started.

(upbeat music)

Alright, today we're 
going to begin in

an Extended Child's Pose

so come on down to the ground.

Take your time getting set
up here and if Extended

Child's Pose is not a good 
pose for you to start in,

just pick a shape where you can
start to tune into where you're

at today and 
tap into the breath.

If you want to give it a go,
reach the fingertips out super

wide and then allow your heart,
your chest to get really heavy

as your forehead 
comes towards the earth.

And we'll begin 
today by closing the eyes.

Just taking a moment 
to notice how you feel.

So something brought you here
to this moment to press play,

roll out the mat, 
put your comfy pants on

and move with your breath.

Again, close your eyes 
and just notice how you feel,

consider why you're here,
what brought you here.

And then as you're ready, gently
begin to deepen your breath.

We use the breath as a 
tool to guide us here today.

This practice is really

the invitation to remember or

consider, maybe it's new.

Maybe you will be learning this,

that your attitude really
does create your world.

And the tools of 
yoga offer us so much.

Getting to practice.

Being conscious of our 
perception within poses.

How we handle things

that we discover on the mat.

So that's some serious
motivation to breathe deep it's

not just okay breathe deep

because that's
what we do in yoga.

Use the breath as a tool

and just do your best.

Take one more cycle of breath.

Opening up 
through the shoulders,

sending the hips way back.

And then when you're ready,
begin to slowly lift the head,

walk the hands slowly in.

We'll lift the hips up high.

Walk the knees to center, come
into a nice Tabletop Position

with a strong 
awareness to the spine.

Nice, neutral spine.

Then here we go, 
inhale to drop the belly,

open the chest.

And exhale to round through.

Inhale, Cow Pose,
drop the belly, smile.

And exhale, 
round through Cat Pose.

Press in to the 
tops of the feet.

Press into your fingertips.

Press into the index finger
and thumb, firmly.

Good, then continue on your own
moving with your breath and if

you'd like you can start to veer
off the railroad tracks here a

bit just finding what 
feels good in your body today.

Maybe stretching 
through the feet.

Anything here that is calling
your attention go ahead and

explore that while you continue

to breathe deep and warm up.

So today is 
Peaceful Warrior practice

is really about seeing

if we can focus and

lean into a softer side.

So if you're kinda jerking
yourself around here already

with your stretches, no worries

but see if you 
can soften just a bit.

Because the way we move matters.

With that in mind, plant your
palms and consider just that as

you slowly make your 
way to Downward Facing Dog.

You're doing great.

Trust this time is valuable,
you picked the right video.

Trust the magic of, 
you know, the big picture.

And we're here,
so let's lean in, peddle it out.

Take a deep breath in through
your nose and a long exhale out

through your mouth. 
(exhaling)

And then forget 
what it looks like.

Try to find support from within.

And breathe a little deeper.

Great, then soften 
through both knees.

You're gonna kick your right
foot out so lift your right foot

up and kick it out and then
slowly bring it all way up and

into a nice low lunge.

Lower your back knee to the
ground and then you're gonna

slowly, just get 
light on the fingertips.

So it'll be a little 
different for everyone.

You might be able 
to come up right away.

Otherwise, if you need the 
earth to support you, use it.

But just be conscious 
through your fingertips.

So you're not pressing,
pressing into your fingertips.

But a little bit lighter.

Great, then take one more deep
breath in and this time as you

exhale squeeze the inner thighs
to the midline which is gonna

lift you up just a bit.

Maybe you bring your hands 
to the top of your right thigh.

Again, if you 
still need the earth,

just stay right here.

Otherwise, maybe we come here.

We're squeezing inner 
thighs to the midline,

lifting up through the chest.

Big stretch as we breath deep.

Nice and then we'll 
slowly shift forward.

We're gonna bring the right hand
over towards the left hand on

the left side of the 
mat and then check it out.

Nice and easy, I'm gonna 
lift my back knee up,

Lizard Pose or Lizard variation.

Take a deep breath 
in here, look forward,

just stretching nice and easy.

And then exhale, 
lower the back knee.

Awesome, you're gonna 
frame your right foot again.

We'll pull it back now 
with the right hip crease

so stretch your front leg.

Just stretching 
out through the legs.

Beautiful, then slowly,

keep a nice micro-bend 
in this front knee,

slowly begin to tug 
your fingertips back

and open up through the chest.

Open your heart forward.

Beautiful, inhale, then exhale

roll everything 
back to your lunge.

Shift forward, 
lift the back knee,

take a deep breath in.

And then we'll plant 
the palms as you exhale,

shoot the right toes out.

Nice strong core here 
as you come to Plank Pose.

Inhale in, then exhale, slowly
lower the knees to the ground.

And then slowly bend your elbows
bringing the belly to the earth.

Soft easy movement today,
remember.

Find that Sukha, that ease.

As you inhale, lift up,
Baby Cobra.

Exhale, release.

Great, we're gonna press 
back up to all fours first.

Nice Tabletop Position.

Find that nice 
neutral spine here.

Good, then curl the toes under,
peel up from the hip creases and

lift the bum up high,

Downward Facing Dog.

Great, bend the
knees softly here, sweetly.

Then kick your left foot out.
Kick, kick, kick.

Nice extension 
through the left leg

and then bring it 
all the way up and in.

Slowly lower your 
right knee to the ground.

You're doing great.

Keep breathing and then 
nice solid full breaths.

Then again just a little
lighter on the fingertips today.

Start to fire up 
the core a little bit.

You can stay here but just make
sure you're not pressing into

your fingertips but

have that awareness
just nice and easy.

If you like, 
interlace the fingertips,

bring 'em to the 
top of the left thigh.

Pull that left hip crease back
and start to lift your heart.

Now, as we get further and
further in this practice keep

checking in with 
the skin of the face.

Can you keep it soft and easy?

Keep checking in 
with your energy,

your attitude, your vibe.

Cue Kendrick Lamar.

So keep the good vibes going,

inhale, lift your chest.

Breathe deep and 
then slow release.

We'll bring the hands over

towards the right side 
of the mat this time.

Toes are pointing 
forward and here we go.

Curl the back toes under,
lift that back knee up.

You can always keep the back
knee lowered if your body is

telling you to do so.

Then tug the 
hands back in space,

draw the shoulders away from the
ears and inhale open the chest.

Breathe deep.

Nice and then exhale,
lower the back knee,

walk that left foot in.

We'll frame the 
left foot with the hands

and here's our runner's stretch.

Pull the left hip crease back.

Flex your left 
toes towards your face.

Now keep a slight 
bend in that left knee.

Really feel this out.

Notice if you're kind of
getting there and then stopping.

Use your breath, explore.

Nice soft, easy movement.

And then when you're ready,
you'll tug the fingertips back,

inhale to look forward.

Really open the chest.

And then when you're ready,

slowly rolling 
through that left foot.

Great, lift the back knee.

Here we go, nice low lunge.

And then as you're 
ready we'll plant the palms,

step the left 
toes back strong Plank.

So zip up through your core.

Imagine your lower belly and
your upper abdominals really

coming in to meet 
towards your center.

You can lower the knees 
here or keep 'em lifted.

We're gonna be 
here for five, four,

breathe deep, keep 
the face soft and easy.

Three, two, one.

Beautiful lower to the belly
nice and easy and then inhale,

open the chest.

Smile, catch a wave
and then exhale, release.

Nice, curl the toes under
press up to Tabletop Position.

Awesome work.

Right hand comes to 
the center of the mat.

You're gonna walk 
your knees out just a bit,

just a hair wider 
than your hip points.

Then inhale, open left 
fingertips up towards the sky.

Big stretch and then exhale
left hand replaces the right and

you're gonna take 
it to the other side.

Right fingertips reach up.

Nice, one more 
time on each side.

Back to center, 
breath deep and then exhale.

Last side. Awesome.

Great, when you 
come back to center,

walk the hands out mindfully,
walk the knees in mindfully,

curl the toes under 
and peel up from the tail.

Take a deep breath 
in and then exhale.

Let the heels grow real heavy,
Downward Facing Dog.

Great, take a moment 
here now to find stillness.

Close your eyes and remember

why you show up 
for regular practice.

Maybe to tend to your 
most important relationship.

The one that affects all 
of your other relationships,

(whispers) the 
one with yourself.

Bend your knees, 
inhale look forward.

Exhale, step or 
hop or crisscross

or do-si-do to the top.

Take your time getting there.

When you get there,
let it all go.

Drop the doing, keep spiraling
back in towards your breath.

We use this focus on the sound
of the breath to really create

a sense of peace in 
the mind and in the body.

Great, dig into your heels,
tuck your chin into your chest,

bend your knees 
and as you're ready,

slowly roll it up.

Mountain Pose, check your self.

Find your breath, 
stand up nice and tall.

Then as you're ready, 
we'll bring the feet together,

really together and really
zip up through the legs today.

Feel that connection as you
squeeze the legs together.

Maybe the toes lift up.

Then align head over heart,
heart over pelvis.

Find a nice consistent
smooth breath here, just try.

Do your best.

We'll slowly bring the 
hands together at the heart.

And you're gonna bend your knees

and you're gonna send 
your hips back in space.

Connect to your center here
and we're just gonna slowly send

the hips back in space.

Heart stays nice and open,
chest nice and open.

Great, take a deep breath in.

As you exhale, send your
fingertips forward, Utkatasana.

Beautiful, drop the 
hips back a little more,

breathe deep.

Palms are facing 
each other here today.

Just nice, lots of space.

Great, then slowly 
bring the hands back.

We fire it up through the legs,

then you're gonna 
press into your heels.

Stand up nice and tall.

Now, shift your 
weight to your right foot.

We're gonna slide the left toes
all the way back, way back.

Beautiful, now you're going
to pivot on your back foot.

And we'll come to Warrior II.

Send the fingertips out wide.

Pull the pinkies back.

Strong focus, strong breath.

Drop your center down in
space and then you guessed it,

Shanti Virabhadrasana.

Keep that front knee 
over the front ankle.

You're gonna reach your 
right fingertips forward.

Try to maintain length through
both side bodies as you reach

the right fingertips all 
the way up towards the sky.

Just up towards the sky first.

Reach, reach, reach.

Imagine that your right hip
crease and your right elbow and

your right wrist and your right
fingertips are all connected in

one nice, strong line.

Great, inhale in here.

And then exhale, 
pull the thumb back.

Sink deep in that front knee,
Peaceful Warrior.

Great, exhale, 
we're gonna slowly,

from your center, bring the
right elbow all the way to the

top of the right thigh.

Then inhale, here we go.

Big stretch as you lift the
left fingertips all the way up

towards the sky first.

And then slowly, all the way up

towards the front 
edge of your mat.

Pull the left thumb back, feel
that connection now from the

left hip to 
left shoulder, left elbow,

wrist, fingertips reaching,
one nice long line.

Beautiful, if you want, you
can open up here by bringing the

right fingertips 
down to the earth.

If that's not in 
your practice, save it.

Beautiful, inhale, everyone.

Exhale to slowly make your
way back down to your lunge.

Inhale to open the chest.

Exhale to bend both knees.

Catch a little momentum here and

rock the back foot 
up to meet the front.

Great, inhale 
lifts you up halfway.

Send the crown forward,
tail back.

And exhale to fold.

Beautiful, inhale 
to reach for the sky.

And exhale, Mountain Pose.

Feel it out, breathe deep.

If the feet are not together,
bring 'em together.

Really together here.

Feel that connection so 
zip up through the legs,

connect to your center.

And then we'll draw the 
hands together at the heart,

Anjuli Mudra.
Here we go, inhale.

Exhale, send the hips back.

Bend the knees, 
send the hips back.

Navel draws in and up.

We find that support system.

Squeeze, squeeze, 
squeeze the legs together still.

Squeeze and lift.

Just test it out, 
send the hips back.

Focus on your 
inner support system.

Earlier this month we 
talked about self discipline.

Creating self discipline within

the patterns of heat, tapas.

You got it.
Take one more breath.

Maybe you lower 
your hips a little more.

Open up through the chest.

Beautiful and then 
slowly press into the heels.

Stand up, shift your 
weight to your left foot.

Then we're gonna slide
the right toes way back. Trust.

Beautiful, then 
pivot on the back foot.

You got it.

And as you're ready Warrior II,
Virabhadrasana II.

Strong and steady.

Keep breathing, you 
gotta keep up with the breath.

Nice and strong.

Keep returning to 
the sound of your breath.

And then here we go, 
Shanti Virabhadrasana.

Front knee stays 
over front ankle,

we're gonna reach forward.
Create length.

And then all the way up.

First, towards the sky.
Create length here.

Beautiful.

Long lines, strong, 
ground through the legs.

Breathe deep.

Yes, and let's keep 
it going from the center,

from your core, 
pull the left thumb back.

Lengthen through the crown
and lean back, way back.

Front foot strong,
back foot strong.

You got this.
One more breath, inhale.

Nice and then exhale, 
bring the left elbow to the

top of the left thigh. Nice.

Strong legs still.

Draw energy up from your arches.

Inhale, reach right fingertips
all the way up to the sky.

And then exhale, 
maybe, just maybe,

you take the right fingertips

all the way up towards the
front edge of your mat.

Maybe left fingertips 
come to the ground here.

Extended Side Angle, maybe not.

Wherever you are, light up.

Find a softness in the forehead.

Inhale, breathe deep.

Lean back.

Nice and then exhale, 
bring it all the way back to

your nice low lunge.
Beautiful, beautiful.

Inhale to open the chest.

And then exhale 
to plant the palms,

step the left toes back.

Strong Plank Pose.

Breathe deep here, inhale.

And then exhale, 
Downward Facing Dog.

Nice work.

In Downward Dog, you're 
gonna lower the right elbow,

and then lower the left 
elbow and bend your knees.

Dolphin Pose.

So you can go half Dolphin or
Puppy Posture by lowering the

knees to the ground.

If you're feeling pretty good.

You can start to straighten
through the legs allowing the

heels to grow heavy here.

You want to keep the shoulders
tugging away from the ears.

Want to keep the elbows in line
with the shoulders and wrists in

line with the elbows.

We have a foundations 
of yoga video just

for Dolphin if you 
want to check it out.

We're here for five.
Breathe deep, four.

When the going gets tough,
can you find the peace.

Three, two, one.
Beautiful.

Lower to the knees.

Send the hips back,
yay Balasana!

Child's Pose.

And when you land here, really
land here with a big beautiful

buoyant inhale in.

Feel the skin of 
your back stretch.

And then let something go as
you feel everything soften.

Breathe out.

And again, just like that.

Beautiful, slowly 
bring your hands

back underneath your shoulders.

Take your time here as 
we slowly press back up.

You're gonna shift 
your legs to one side.

You'll come to sit in the center
of your mat and we're actually

gonna bring the left heel 
in and the right leg over.

And then we're gonna try to

bring the right 
foot to the ground.

If it doesn't 
quite come to stick,

that's okay, just do your best.

And we'll use the same 
action that we used before.

Squeezing the inner 
thighs to the midline to

sit up nice and tall here.

Then you can hug your 
right knee into your chest,

send your right fingertips
behind for a twist or you can

find a little bind here by
bringing the outer edge of the

left eblow to the outer 
edge of your right knee.

Breathe deep, 
sit up nice and tall.

Use the inhale
to sit up tall, tall, tall.

And then use the exhale 
to draw the navel in for

a nice supportive twist.

Then slowly come back to center.

You're gonna keep this direction
that you have going with the

right foot and you're gonna
bring your right knee to move

over your left knee.

And I'm just going to 
say just do your best.

Took me years to come into
this Cow Pose, Cow Legs.

So you just do your best.

And we'll bring the hands
peacefully place them on the

soles of your feet.

Sit up nice and tall.

You don't have to do much here.

You can feel the need to support
the body with the breath.

If you are anatomically
already super open in the hips,

you can start to take it
forward here for a little more.

Everyone keep an 
awareness through your toes.

Ride the wave 
of the breath here.

Again, feeling the expansion on
the back body as you inhale and

the softening as you exhale.

Great, slowly release.

Nice and easy, 
unravel with control and

just take it to the other side.

So bring your right heel in,
left leg swings on over.

Try your best to 
plant that ball joint of

the left big toe on the ground.

So sometimes the 
foot just doesn't go down.

But a lot of times, 
I notice people in class,

they're just not aware.

We're not even using the 
ground there as foundation.

So anything that's 
touching the ground.

Press down and then here we go,

we'll squeeze and lift
through the midline.

And then hug your 
right knee into the center.

Find your twist.

Or if you want to take the bind,
outer edge of the right arm

comes to the outer 
edge of the left knee.

And we breathe 
directional breath,

really down into the belly.

Balancing out the body.

Again, I said last week,
wringing the sponge. Mmm.

Taking away some of the choas.

Peaceful Warrior.

Inhale.

Exhale to come back to center.

Cow Legs,

Gomukhasan Legs.

So just do your best here.

Keep a little 
awareness in the toes.

Sit up nice and tall and if you

are meeting some 
discomfort here,

some sensation shall we call it,

lean in. Trust.

Remember that 
tapas practice, that discipline.

And then breathe, 
use your tool of the breath.

And if you do 
need a little more,

walk the fingertips forward,
keep active through the toes,

send your sits bones way 
down to the core of the earth

and bow your head 
forward and down.

Wherever you are, take your
eyeballs out the picture for one

more breath cycle so don't gouge
out your eyes please but just

close your eyelids. (laughs)

And take a 
cycle of breath here.

Rock 'n roll and then slowly 
we'll begin to release with

control and come 
on down to your back.

All the way down.
(clicks tongue)

Center yourself on your mat.

You're gonna bring 
the hands palms face down.

We're just going to bring the
knees up towards the chest and

then you're just gonna 
rock a little side to side.

Nice and easy 
massaging the lower back.

Massage your lower back,
top of the glutes.

Maybe scoop up.

If you want to do a 
little rock and roll action,

you can but just massaging.

Oh yeah. There's the 
creaky old floor.

And then after a 
little bit of massage,

you're gonna let your 
feet come to the earth but

with so much
awareness and love.

Respect.

And if you missed it, you kinda
blew through the first one,

do it again.

So you have to use 
your core to just lower feet

with so much respect.

You're aware of your footprint.

And yes, this is metaphor.

Let's just do it 
one more time to test.

Let the lower ribs get heavy.

Just aware of how 
you're placing your feet.

Yes, beautiful.

Then allow the knees to
fall to one side, any side.

Breathe deep and 
then back to center.

Allow them to 
fall to the other side.

Breathe deep.

And back to center.

Great, send the legs out long.

Open the palms.
Close your eyes.

Close your eyes, 
snuggle your shoulder blades

underneath your heart space.

Open your heart.

And then allow 
your body to get really,

really, really, 
really heavy here.

Allow your breath to soften.

Way to show up for 
your regular practice.

Remember today is an invitation

to really see and connect

this idea that your attitude

creates your world.

And the tools of yoga are 
here to help you with that.

Alright, then we'll 
slowly bring the palms together.

Bring the thumbs 
right up to the third eye.

Peace in our thoughts.

Drop the thumbs to your lips.

Peace in our words.

Then drop your 
thumbs right to your heart.

Peace in our heart.

Thanks everyone.

Take good care.

Have a wonderful day 
or wonderful evening.

I'll see you next time.

Namaste.

(upbeat music)