WEBVTT

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- Hi everyone and
welcome to Yoga With Adriene.

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

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today to help you carve out a
little time and space to connect

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with what matters most.

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So hop into something
comfy and let's get started.

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(gentle music)

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Okie-doke my friends
all over the world,

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thank you for being here.

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Let's begin in a nice,
comfortable position

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of your choice.

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Let's just take a
moment to get settled in.

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Take a moment to just
bring your awareness

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to your shoulders to start.

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Relax any
tension in the shoulders.

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And then begin to
sit up nice and tall,

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erect through the spine.

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And as you're ready,
we'll bring the hands together

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Anjuli Mudra at the heart.

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Okay. Close your eyes.

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Gently tuck the chin

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and begin,
just hang with me, okay?

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Begin a slow and
reverent bow

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to your heart.

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So the chin
drops slow and steady.

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Head to heart.

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Connect.

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Begin to notice the
quality of your breath

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without any judgment.

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Breathe.

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Inviting more conscious breath.

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In and out.
Just nice and easy.

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Allow the breath to come first

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as you press the palms together.

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Connecting mind and
body through your breath.

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Then set a little
intention for our flow here.

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Something positive.

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Something that will serve you in
the present moment here today.

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Then inhale in.

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As you exhale,
imagine it already so.

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Confirm it. (exhales)

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And then we'll open the eyes,

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lift the corners of the
mouth just slightly.

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Just give it a go.

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And we're gonna come
forward and all the way up

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to Downward Facing Dog.
So nice and slow.

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Really, really slow.

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Bent knees for
this Downward Dog.

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Take your time.

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So you'll come
through all fours.

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Try to hold on to
that inner smile as

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you send the hips up high.

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And we're just gonna start
to stretch it out here in

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Downward Dog and notice what

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changes when you
send your hips up high.

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Above your heart.

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And notice what changes with
your breath in particular as you

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bring your heart over your head

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so an inversion.

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(clears throat) Excuse me.
(laughs)

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Who let this girl teach
yoga on YouTube?

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Okay.

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But seriously all jokes aside,

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use this moment
to really check in.

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What changed when we
came to this inversion?

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Did you start to kind
of get a little panicky?

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Judgmental?

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And can you bend the knees,

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pedal it out and start
to deepen your breath.

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Lean into the
present moment, connect.

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Cool, then
slowly lower the knees.

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Bring them as
wide as your yoga mat.

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Bring the toes
together and send the hips back.

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Extended Child's Pose.

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Melt your heart down.

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Take a deep breath in.

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Long breath out.

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Then on your next inhale,

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you're gonna carve
a line with your nose,

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lift off the elbows,
come all the up, look forward.

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And then exhale,
round through the spine,

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send it back,
Extended Child's Pose.

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Again, inhale,
tug the hands back,

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energetically
press into the toes.

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Come forward.

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And then exhale,
rounding through.

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Hips all the way back.

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So you're gonna
create a little groove here.

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Inhale, find the fluidity
once you get the structure down.

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Inhale, rise up.

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Exhale, rounding through.

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Inhale, drop the belly.

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It's like you're sliding
underneath something

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and then you lift up.

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And then rounding
through and back.

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And one more,
inhaling to come forward.

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Smile, exhale, round through.

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And then inhale, come all the
way back up Tabletop Position

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and then all the way back
up to Downward Facing Dog.

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Now just take a
couple breaths here.

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Find soft bend in the knees and
a little fluidity in the spine.

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So you're gonna catch a
little wave in the spine here.

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You can peek at
me if you need to.

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Just noticing and then
we'll slowly look forward,

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step one foot up
and then the other, rag doll.

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You're doing awesome.
Shake the head a little here.

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Clasp opposite
elbow if it feels good.

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Careful not to
clench through the toes.

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One more cycle of
breath just to stretch

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and ground through the feet.

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Oh, let go of the day thus far
so that when you rise up

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you can feel lighter

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and really connected
to the present.

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Whatever that means to you.

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So here we go,
releasing the arms,

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tucking the chin,
grounding the feet,

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engaging through the
legs as you slowly roll up.

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And as you stack
up through the spine,

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lift your sternum,

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draw the shoulder
blades together,

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and if you can without
looking draw your feet together,

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really together, Tadasana.

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(clears throat)

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Check in with
your energetic body.

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If you've been practicing
with me for a while, connect.

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Find that loop, that lift
up through the front body.

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That grounding
through the back body.

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And then here we go,

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everybody all together all
around the world, big breath.

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Reach for the sky.
Big stretch.

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And then exhale, big surrender.

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All together now, Forward Fold.

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Inhale, halfway lift, long neck.

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Beautiful, exhale.
Soften and surrender.

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Nice, Benji.

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Plant the palms,
step the right foot back.

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Step left foot back.

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Plank Pose or Half-Plank.

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Inhale to shift forward.

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Exhale, lower all
the way to the belly.

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Inhale, Cobra, lift your heart.

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Sync up with your breath.
Connect, exhale, release.

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Curl the toes under, lift up,
Plank or Half-Plank.

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You got it.

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Exhale, Downward Facing Dog.

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Inhale to bend the knees,
look forward.

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Exhale to step up to the top.

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One foot then the other.

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Bring the feet together,
arch to arch.

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Inhale, halfway lift.

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Find length.

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Exhale to soften and fold.

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Inhale, reach for the sky.

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Rising up, big stretch.

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Exhale, all together again,
surrender down to the earth.

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Inhale, catch a wave here.

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Halfway lift.

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Exhale, soften and fold.

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Plant the palms.

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This time step the left foot
back, then the right.

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Plank or Half-Plank.

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Inhale, shift forward,
look forward.

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Exhale, belly to Cobra.

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Moving with your breath.

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Inhale, rise up,
Plank or Half-Plank.

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Exhale, Downward Facing Dog.

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Inhale, bend the knees.

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Look forward.

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Exhale, step to the top.
Feet together.

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Inhale, rise up, halfway lift.

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Exhale, soften and fold.

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Inhale, root to rise here.
Reach for the sky.

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Create a full body
experience and then exhale,

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hands come together
and down to your heart.

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Pause.

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Capture this energy,
this experience,

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whatever's going on,
breathe, connect.

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Whatever that means today.

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Good.

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Dig into the heels, lift the
sternum to the thumbs lift

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that corners of the mouth.
Find that little inner smile.

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Lift it up.

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Relax your shoulders.

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And inhale, reach for the sky.
All together now.

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Exhale, big surrender,

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all together with
people all over the world.

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You're not alone.

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Inhale, halfway lift.

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We got this.
Exhale, soften and fold.

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This time plant the palms,
step or hop the feet back.

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Be mindful.

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Inhale to shift forward,
look forward.

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Connect to your center as
you lower belly to Cobra or

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Chaturanga to Upward Facing Dog.

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Use an inhale
to lift your heart.

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Lift the creases of your mouth.

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And then exhale to make your
way back to Downward Facing Dog.

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Inhale, bend the knees.

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Carve a line with the nose,
look forward.

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Exhale to step or
hop or float to the top.

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Inhale, catch a wave.

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Halfway lift, long,
beautiful spine.

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Exhale to fold.

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Inhale, root to rise.

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Reach all the way up.
Big stretch.

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And then exhale, big
surrender all the way down.

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Nice.

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Inhale, halfway lift.

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Lengthen.

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Exhale, soften and fold.

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Plant the hands,
step or hop it back,

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Plank or Half-Plank.

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Upper arm bones rotate out,
shift forward, look forward.

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Connect to your core as
you lower belly to Cobra or

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Chaturanga to Upward Facing Dog.

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Use an inhale to
lift the sternum up.

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Smile.

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And use an
exhale to journey back.

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Adho Mukha, Downward Dog.

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Claw through
the fingertips here.

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Bend the knees.

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Then inhale, carve a line,
look forward.

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Exhale, step, hop,
float to the top.

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Inhale, halfway lift.

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Really reaching
through the crown.

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Exhale, soften and fold.

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You're doing great.

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Moving with the breath, inhale,
reach for the sky.

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This time really
spread your fingertips.

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And exhale, hands to heart.
Nice work.

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Inhale in.

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Exhale to empty everything out.

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Good, inhale lots of love in.

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Exhale, relax the shoulders,
empty everything out.

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And filling the cup, inhale,
reach for the sky.

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Exhale, surrender
and bow all the way down.

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Inhale, halfway lift.

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Nice length in the neck.

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And exhale, soften and fold.

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Bend the knees, plant the palms.

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Step or hop it back.

00:11:57.667 --> 00:12:00.000
Plank or Half-Plank.

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Belly to Cobra or
Chaturanga to Upward Facing Dog.

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Move with your breath.

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Use an inhale to rise up.

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And then use an exhale
to guide your way back.

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Downward Facing Dog.

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Try to stay really
present in all of these.

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Not just do the
same thing every time.

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In Downward Dog this time you're
gonna turn the two big toes in.

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Claw through the fingertips,
bend your knees slightly and

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melt your heart towards
the tops of your thighs.

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Beautiful.

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Then start to drop the heels.

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Doesn't matter how
close they come to the earth.

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Just the intention
of dropping down.

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And then inhale, lift
your right leg up high.

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Exhale, shift forward,
knee to nose.

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Squeeze and lift
Upper body's in Plank.

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Inhale, kick it up.

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Right toes to the sky.

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Inhale, shift it forward.

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Squeeze and lift,
upper body's in Plank.

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And right inner thigh
lifts up as you extend,

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Three-Legged Dog.

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Good, last time, claw
through the fingertips,

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shift it forward,
building strength.

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Beautiful, inhale,
lift it all the way up.

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This time you're
gonna bend the right knee,

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stack right hip
over the left hip.

00:13:07.959 --> 00:13:10.500
Now drop your right
shoulder down in space.

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We're here for three,
you got it.

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Melt the heart back,
drop the left heel.

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Two, nice.

00:13:16.458 --> 00:13:20.583
On the one, slowly, gently swing
your right knee all the way up

00:13:20.583 --> 00:13:23.750
and through to
a nice, low lunge.

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Back knee can be
lower or lifted here.

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You're gonna inhale, catch a big
wave as you power through that

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strong front foot.
All four corners are rooted.

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Reach up,
Crescent Lunge or high lunge.

00:13:35.708 --> 00:13:37.917
You're either here or here.

00:13:37.917 --> 00:13:41.375
Pull the right hip crease back,
big inhale, smile.

00:13:41.375 --> 00:13:43.458
Exhale, rain it
all the way down.

00:13:44.834 --> 00:13:47.458
Plant the palms,
step the right toes back.

00:13:47.458 --> 00:13:49.542
Belly to Cobra or
Chaturanga to Up Dog.

00:13:49.542 --> 00:13:50.959
Moving with your breath.

00:13:52.583 --> 00:13:54.542
No rush.

00:13:54.542 --> 00:13:56.667
Find what feels good.

00:13:56.667 --> 00:13:58.792
Waking up the body.

00:14:00.583 --> 00:14:02.583
Working to stay really present.

00:14:05.208 --> 00:14:06.625
Be considerate.

00:14:06.625 --> 00:14:07.959
Turn the big toes in.

00:14:08.875 --> 00:14:11.000
Upper arm bones rotate out.

00:14:11.000 --> 00:14:13.000
In your Downward Dog
take a deep breath in.

00:14:14.250 --> 00:14:16.500
And a long breath out.

00:14:16.500 --> 00:14:18.041
Good, anchor the right heel.

00:14:18.041 --> 00:14:20.375
Inhale, lift the left
leg up high, you got it.

00:14:20.375 --> 00:14:21.625
Inhale.

00:14:21.625 --> 00:14:25.291
Exhale, hug the lower ribs in
as you shift forward, squeeze.

00:14:25.291 --> 00:14:27.291
Knee up towards
your heart center.

00:14:27.291 --> 00:14:28.583
Good, inhale, kick it back.

00:14:28.583 --> 00:14:31.333
Three-Legged Dog.
Claw through the fingertips.

00:14:31.333 --> 00:14:33.458
Exhale, shift forward,
you got it.

00:14:34.792 --> 00:14:36.875
Inhale, Three-Legged Dog,
kick it up.

00:14:38.125 --> 00:14:39.834
Exhale, shift forward.

00:14:41.959 --> 00:14:43.625
Inhale, kick it all the way up.

00:14:45.000 --> 00:14:46.959
And then we're
gonna stack the hips here.

00:14:46.959 --> 00:14:48.291
Left over the right.

00:14:49.375 --> 00:14:51.417
Try to press into
both palms evenly.

00:14:51.417 --> 00:14:53.291
Breathe, welcoming that heat.

00:14:53.917 --> 00:14:55.625
Building strength, you got it.

00:14:56.417 --> 00:14:59.333
And then nice and slow, as if
you're moving through water,

00:14:59.333 --> 00:15:00.750
you're gonna
bring your left knee

00:15:00.750 --> 00:15:03.458
all the way in nice and slow.
Controlled movement here.

00:15:03.458 --> 00:15:05.542
And then step it all the way up.

00:15:05.542 --> 00:15:07.375
If you have to use your left
hand to bring that leg up,

00:15:07.375 --> 00:15:08.875
good, do it!

00:15:09.667 --> 00:15:13.250
Then back knee can be lowered or
lifted but take responsibility

00:15:13.250 --> 00:15:16.542
for your experience here so
find a nice strong foundation.

00:15:17.375 --> 00:15:19.375
And then when you're ready
squeeze inner thighs to the

00:15:19.375 --> 00:15:22.375
midline and we'll slowly
take the arms all the way up.

00:15:22.375 --> 00:15:24.375
Back knee lowered or lifted.

00:15:25.917 --> 00:15:28.208
Inhale, full expression,
your version.

00:15:28.208 --> 00:15:29.792
Connect, lift your chest.

00:15:30.750 --> 00:15:33.750
Exhale, one more breath,
big inhale.

00:15:35.333 --> 00:15:38.000
And exhale, rain it down.
Awesome, beautiful.

00:15:38.000 --> 00:15:41.000
Last vinyasa, plant the palms,
move with your breath here.

00:15:41.000 --> 00:15:42.166
You got it.

00:15:47.625 --> 00:15:49.417
We'll meet in Downward Dog.

00:15:50.750 --> 00:15:52.208
One big breath in.

00:15:53.375 --> 00:15:56.750
And then on an exhale you're
gonna slowly lower your knees,

00:15:56.750 --> 00:15:58.834
bring them together,
really together.

00:15:58.834 --> 00:16:01.125
Paint your yoga
mat all the way back.

00:16:01.125 --> 00:16:02.708
Fingertips reach back

00:16:02.708 --> 00:16:06.291
and we bow forward down into

00:16:06.291 --> 00:16:08.542
Balasana.
Beautiful.

00:16:10.667 --> 00:16:15.208
Find your breath.
Connect to your...soul.

00:16:15.208 --> 00:16:17.542
The voice of your spirit,
your breath.

00:16:18.417 --> 00:16:19.792
Let everything go.

00:16:23.208 --> 00:16:26.208
Take some big,
loving sips of air here.

00:16:27.125 --> 00:16:29.000
Try to give your
thinking mind a break.

00:16:31.917 --> 00:16:35.792
You might feel your
heart beating, pumping.

00:16:37.708 --> 00:16:40.708
You might notice the rise and
fall of your back body as you

00:16:40.708 --> 00:16:41.792
breathe in and out.

00:16:43.750 --> 00:16:45.750
Snuggle inward.

00:16:45.750 --> 00:16:48.083
Notice how you feel.

00:16:48.083 --> 00:16:50.708
We'll take three
more quiet breaths

00:16:50.708 --> 00:16:52.458
to simply connect with what is.

00:17:14.625 --> 00:17:16.541
Nice work.
Way to lean in.

00:17:17.541 --> 00:17:21.125
Nice and slow you'll gently
bring the palms to the earth.

00:17:21.125 --> 00:17:23.333
Let them guide
you all the way up.

00:17:23.333 --> 00:17:26.541
You're gonna come
through back to a nice,

00:17:26.541 --> 00:17:28.792
comfortable seat.
Take your time.

00:17:33.291 --> 00:17:36.542
When you arrive
there sit up nice and tall.

00:17:36.542 --> 00:17:38.875
Coming into a
little meditation seat.

00:17:40.083 --> 00:17:42.083
And you have options.
You always have options.

00:17:42.083 --> 00:17:45.667
You can pause the video after
it ends and set a timer and sit

00:17:45.667 --> 00:17:47.500
here for two minutes quietly.

00:17:48.667 --> 00:17:50.625
You can lay down for Shavasana

00:17:51.667 --> 00:17:54.125
for two to ten minutes quietly.

00:17:55.583 --> 00:17:57.041
Or if you have to
get on with your day,

00:17:57.041 --> 00:17:58.667
we totally understand.

00:17:58.667 --> 00:18:01.333
Way to take some time
to connect to your breath,

00:18:01.333 --> 00:18:03.875
to your body,
to your mental state,

00:18:03.875 --> 00:18:05.708
your emotional state.
(clears throat)

00:18:07.291 --> 00:18:09.208
You've done a good job.

00:18:11.834 --> 00:18:14.875
As you're ready, bring the
hands together at the heart.

00:18:16.834 --> 00:18:19.250
Take one more full,
conscious breath in.

00:18:22.792 --> 00:18:26.458
Then one beautiful
extended exhale out.

00:18:29.291 --> 00:18:31.000
Gently bow your
chin to your chest.

00:18:33.000 --> 00:18:35.708
And we close by saying...

00:18:37.375 --> 00:18:39.208
Namaste.

00:18:39.208 --> 00:18:44.083
(gentle music)