- Hello everyone and
welcome to Yoga With Adriene.

I'm Adriene and this is Benji
and we have an awesome at-home

yoga practice for anyone and
everyone who's wanting to just

take some time to wind down,
(snaps) be cool,

stay cool and
find what feels good.

So definitely take a moment to
hop into some comfy clothes

and let's get started.

(gentle music)

Alright my sweet friends, let's
begin seated on the ground.

You're gonna come
down to the earth.

Take your time.

And as you do just start
to notice your breath and

start to lean into the moment,

really embracing this
time for yourself.

So we're gonna
come on to the ground.

And you're gonna
bring your hands behind you.

Fingers are gonna
point towards your body.

So rather than away
they're gonna come in.

And then you're just
gonna bring your knees up,

bring your feet to the ground.

Take a deep breath in.

And a long breath out.

Kind of awkward
position here to start with.

Let's embrace it by becoming a
little more fully present in it.

So what that means is we're
gonna lift the sternum up,

take a deep breath in.

And then exhale,
close your eyes.

And let's start
to take a load off.

You're gonna nice and
slow bring the knees over

to the left side of your mat.

Just nice and easy.

Right hip can come up off the
ground here as you windshield

wiper to one side and then nice
and slow you're gonna come back

through center, hands stay where
they are and you're gonna go all

the way over to the
other side to the right.

We're letting the
left hip come up here.

Take a deep breath in.

Nice work, come
all the way back.

Now you're gonna flip the palms

or flip the direction
of your fingers.

You're gonna take
the fingertips back.

Knees are up, feet
firmly planted on the earth.

Benji's getting
Zen'ed out already.

And then here we go just coming
more fully present in your body.

Inhale to lift the chest.

Exhale, draw the
shoulder blades together.

Benji's getting relaxed too.

And here we go,
this time we're gonna go

to the right side first.

You're gonna slowly send
your knees over to the right,

left hip comes up.

You can close your eyes here and
just imagine what's happening in

your hip socket.

And then coming back
through center, nice and slow.

And then windshield wiper
over towards the opposite side.

And then slowly
coming all the way back up.

From here you're
gonna lift up off the hands.

You're gonna take the hands to
the backs of the thighs here,

and this is a wind down
practice, super relaxing.

We're just gonna take a second
to just connect to our center by

leaning back and you're
gonna use your hands here

to lift your knees.

And yogi's choice, you can bring
'em together and hold here

or for just a
little more (snaps)

of a turn on in your core,

you'll keep the knees hip width
apart and maybe lift the shins

up towards the sky.

So we're here, just breathing,
balancing or here.

Listen to your body.

Find what feels good and take
just one more full cycle of

breath here,
wherever you landed.

Big inhale.

Big exhale.

And then slowly release.

We're gonna cross the
right ankle over the left.

You're gonna come up to a nice,
seated posture.

Great, it's here that we'll just
take a couple of breaths to be

still and go inward.

So tuck your
chin into your chest.

Lengthen through
the back of the neck.

Gently close your eyes.

Relax your shoulders.

Notice any spots where you
might be clenching or holding.

Might be physical,
physical hold in the fingers,

the wrists,
the toes or the ankles.

The jaw.
The skin, the forehead.

Or it might be more energetic.

Feeling some tension or
tightness in the shoulders.

Perhaps around your
heart space or around the hips.

Maybe you don't realize
that you're holding

your belly in here.

Then nice and slow,
you'll draw the hands together

at the heart,
Anjuli Mudra.

Keep breathing here.

Seeing if you can extend your
inhale and extend your exhale

and make them nice
and long and smooth.

Eyes closed.

Soft and present.

Smoothing out your breath.

Welcoming a stillness.

Welcoming a calm.

A sense of calm.

Just noticing where
you are today

and inviting just a little

quieting of the mind,
the mental chatter.

Inhale in,

exhale to release the palms,

open the eyes and you're gonna

come forward on to
all fours nice and slow.

Hey buddy.

Yeah, Benji's
winding it down too.

Here we go, inhale,
drop the belly.

Wrists underneath
the shoulders here.

On an exhale, round it through.

Chin to chest,
navel draws in and up.

Inhale, drop the belly.

Exhale, Cat Pose, chin to chest.

Then start to listen
to the sound of your

breath as you move.

Synchronize, sync
up with your breath.

Close your eyes.

Let go of the day thus far.

Let go of any stress or tension
you might be carrying with you.

And then from here you're gonna
take your Cat-Cow into just a

moment or two of freestyle.

Bumping the hips
from left to right.

Taking slow, mindful,
kind gestures here.

Find what feels good.

Great, take one more
cycle of breath here.

Moving in a way that feels
good for you in your body today.

Then bring it back to center,
we'll curl the toes under and

we're gonna nice and
slowly send hips back.

You're gonna stretch through
the fascia of the foot here

and you're gonna keep your hands
on the earth for starters.

So try to press
into your pinky toe.

This is great if you've been
on your feet all day

or just on the go.

And if you'd like a
little deeper stretch,

you're gonna walk the
hands all the way up

to the tops of the thighs.

Stacking head over heart,
heart over pelvis.

We're here,
pressing into the pinky toe or

we're here working towards that.
Maybe one day.

Breathing deep.

Cool, take one more big inhale.

Try to be true
to your breath here.

So if you haven't
taken a deep breath yet,

now is the time, you got it.

Beautiful. Then we're gonna
shift all the way forward.

Then we're gonna walk the knees
out and then just nice and slow,

be mindful of your low back so
connect to your core as you come

all the way on to your belly.

Just nice and easy.

Hands are gonna come
under the wrists here.

And we're gonna press
into the tops of the feet.

Really, really press.

Great, tuck the chin.

Follow you breath.

Inhale, Baby Cobra.
(chuckles)

Exhale, soften and
fold down forehead to the earth.

Let it be a moving meditation.
Inhale, Baby Cobra.

And exhale, slowly release.

Now take it away on your own.

Again, pressing into
the tops of the feet firmly.

Pressing into your foundation.

Inhaling to rise up,
catch a wave

and exhale to fall and release.

Moving the energy that
might be stuck or stagnant

in the back body,
up and down the spine.

And with the next time you
release you're gonna curl the

toes under,
press into the palms,

come back to all fours.

Tabletop Position.

This time we're gonna be super
meticulous about the knees so

knees directly
underneath the hip points.

Wrists underneath the shoulders.

Claw through the fingertips,
upper arm bones rotate out.

So biceps towards
the front of your mat.

Inhale lots of love in.

Exhale, press
into your foundation,

press away from the earth.

Good, then from here try not to
dump all your weight into your

left side, you're just
gonna slowly extend your

right leg out long, breathe.

Rotate the right ankle
one way and then the other.

Hold on to your foundation.

Stay here working
just with the low body.

Or option to inhale
lift the left fingertips,

reach them towards the front
edge of your mat as if you were

shaking someone's hand.

Then tug your left shoulder in.

Inhale, find this beautiful
energy in the lower back as you

draw the navel up,
this awareness.

Good and then exhale,
round everything in,

chin to chest.
Nice and slow.

Inhale to expand,
radiate energy throughout

the fingertips and toes.

Exhale, slow and steady.

A moving meditation today,
knee to nose.

Last one, inhale,
spread the fingers,

spread the toes, expand.

Exhale, knee to nose,
round it through.

Think Cat Pose, press
away from your yoga mat.

Good, then slowly release.

Tabletop Position here,
take a big inhale.

Big exhale.

Find your foundation
and then when you're ready,

send that left leg out.

So again, careful not to dump
all your weight into the

right side of the body.

Press into your left palm.

Stay here, you can just work
with the low body depending on

your energy level or inhale,
right fingertips reach forward

as if you're trying
to shake Benji's paw.

Inhale, you're like (scoffs).

Exhale, chin to chest.

Sorry if I distracted you.

Inhale to expand
throughout the whole body.

And then exhale to contract
with control, round it in.

Inhale to expand.

And exhale,
navel draws in and up.

Up, up, up, up, up.
Round it through.

Awesome.
Release, Tabletop Position.

Bring the two big toes together.

Knees as wide as the yoga mat,
send the hips back.

Take a rest.
Extended Child's Pose.

Actively, if you can,
reach, reach,

reach fingertips towards the
front edge of the mat and then

melt your heart, your head and
breathe like you love yourself.

Now, nice active breath here.

Breathe into the back body.
What does that mean?

Sending awareness
to the low back.

Sending breath
downward you breath in.

Down into your belly,
into the diaphragm.

Feeling the lungs expand.

And then softening
and letting everything go

as you breathe out.

Let that be your practice for
the next three to five breaths.

Inhaling to fill and expand.

And exhaling to
soften and let go.

Inhaling.

Breathing down into the belly.

And using that
nice, long exhalation

to let go of any tightness,

any tension,
any stagnant energy,

emotional energy.

Take two more cycles of breath.

Try to be really
true to your breath here.

Notice how the posture changes

when we really
focus on our breath.

Beautiful then notice
how you're feeling here.

Start to rock the forehead,

little side to side
on your yoga mat.

If the head doesn't come
to the earth, no worries.

Just check in with your neck.

Just bring
awareness to your neck.

Cool, then we're
gonna slowly rise back up.

Awesome work.
Awesome work.

Walk the knees,
Tabletop Position.

And this time you're
gonna kick the right leg out.

I'll let you catch up here.

And then on your exhale, round
it through but then we're gonna

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

Cool. So first thing's first,
walk the knee back

just a bit if it feels good.

And then pull your
right hip crease back

just a bit if it feels alright.

Check to make sure your front
knee's over your front ankle and

then yogi's choice, you can keep
the back toes curled under

or you can press
firmly into the earth.

Then interlace the fingertips,
bring them to the top of the

right thigh and you're gonna

lift your heart all the
way up, big breath.

And then exhale.
Maybe just sink a little deeper.

Pulling that
right hip crease back.

Inhale, press into that
front foot. Rise up.

Subtle movement
here, guys, subtle, subtle.

Exhale, (sighs).

And one more, inhale.

And exhale, (sighs).

Great, fingertips come
to frame the right foot.

You're gonna swing your
left toes over towards

the right side of your mat.

Then right elbow
comes to the right thigh.

And you're just gonna
send your left fingertips

all the way up towards the sky.

Big stretch.

Then take your left thumb.

Turn it back, so thumb back,
pinky forward and then you're

just gonna reach your left arm
all the way up towards

the front edge of your mat.

Feeling that whole chain
stretch and turn on here

in the left side body.
Breathe deep.

Reach, reach,
reach and then exhale,

we're gonna melt
it all the way back.

Frame the right foot, bring
the left toes back around.

Left hand to the earth.

Inhale, right
fingertips to the sky.

Just a little
counter twist here.

And then all the way back down.

Beautiful. Plant the palms,
connect to your core.

Bring the right knee back.

Then send the left leg
out long. Breathe in.

Breathe out, round it through.

Step it up.

Take a second to
really find your foundation.

Not necessarily because this is
how we do it right but this is

how we set ourself up to
really benefit from the posture.

So check front
knee's over front ankle.

You might walk that knee back.

Then pull left hip crease back.

Start to engage up
through the pelvic floor.

When you're ready,
interlace the fingertips,

bring them to the
top of the left thigh.

And we rise up.

Now the breath comes first so
reconnect with your breath.

And here we go, inhale in.

Lift the heart.

Exhale, just
sink a little deeper.

Inhale, lift it up.

And exhale,
sink a little deeper.

Front knee's not
going over the toes.

Inhale, lift it up.

Ooh, letting go of that which is
just no longer vibing with you.

It's no longer really necessary.

Awesome.
From here we're gonna inhale.

Exhale, send the fingertips
down to frame the left foot.

And you're gonna swing your
right toes all the way over

towards the left
side of your mat.

Move nice and slow, be kind.

And then here we go, once you
feel like you have connection

with the earth,
strong foundation,

you're gonna bring your
left elbow all the way up.

Lifting up from
the pelvic floor,

lengthen tailbone down,
lift the chest up and

reach the fingertips, right
fingertips towards the sky.

Focus on the sensation
over the shape here.

The body knows, big breath.

Awake through your foundation
so I'm pressing into both feet.

Good, inhale, expand.

Exhale, turn
your right thumb back.

Right pinky forward.

And then take it
all the way up and over.

Big stretch as you
press into your right knee,

press into your right foot.
Breathe deep.

Make sure to stay
aware of the neck here.

Inhale, reach a little further.

Big breath, big stretch.

Mmmm, nice psoas opening there.

And then all the way back down.

Nice and steady come
back to your nice low, lunge.

Big, open twist,
pull the left hip crease back,

reach for the sky.
Inhale.

Smile.

Exhale, bring it
all the way back down.

Awesome work.

Great work, Benji.
Here we go.

Connect to your core.

Bring that left
knee all the way back.

From here you're
gonna cross, ooh,

right ankle over left.

Yes, got it. (chuckles)

And then we're
gonna come through.

And then you're gonna come
all the way to Baddha Konasana.

So you're gonna bring
the soles of the feet together

and grab the ankles.

Take it away, Benji everybody.

Now take your thumbs to
the arches of your feet.

Forget about me for a second.

Forget about Benji.
I know it's challenging.

Oh good.

See, he's a good teacher.

He's going away for this moment
'cause this moment is for you.

This moment is for you to take a
couple more loving breaths

and say quietly to yourself,
"I love you,"

as you massage your feet.

Then really massage 'em
like you love yourself.

Get in there.

Even if your feet are dirty, you
can wash your hands after this.

We don't need
anyone to massage our feet.

If you have someone to
massage your feet, that's great.

But this idea of

taking some time to wind down,

tend to yourself,

and self soothe,

balance through self care.

So take your gaze
down to your feet.

Couple of cycles of
breath here massaging the feet.

Like you love yourself.

And just notice where
your thoughts go here

and return to your breath.

If you're wondering
if you're doing it right,

you're doing it right.

Okay. Nice work.

Grab the ankles or you can
interlace the fingertips

and grab the toes.

You're gonna draw your
heels in if it feels right.

Inhale in, exhale, draw the tops
of the thighs down as you

lift up from the pelvic floor.

Full disclosure, I took some
allergy medicine today which is

why I'm, (clears throat)

my vocal quality
is a little different.

So I'm having to really
focus on my words today.

So this is a good practice
for me to do so thank you for

letting me share it with you.

And as always thank you for
sharing it with me and sharing

your time with all of

the thousands
of people practicing

with us in this moment.

So if you're just hanging
out here, it's all good.

Let's take one
more breath to inhale,

lift up from the
pelvic floor and exhale,

actively draw the
tops of the thighs,

the femurs, down.

Just creating a
little stability in the hips.

And then bend your
elbows left to right,

dive forward, round
through nice and slow.

Breathe deep.

Little love for the lower back.

Drop your head.

Softly drop your chin.

Close your eyes.

Make a wish

and blow out the candlelight.

For tonight, I could be the bass
of the Boyz II Men group today.

Hey, Baby.

Wish I knew it.

Hey Baby, you
looking good today.

I can't even do it, okay.

Roll it on up. (laughs)

And let's release.

We're gonna bring
the knees together.

And option to catch just
one more Boat variation

here if you want.

Oh yeah.

And then come all the
way down to your back.

Nice and slow.

When you get there, take your
arms all the way up and over

your head for a
nice full body stretch.

And then take any soft, fluid
movement that feels good here.

Your body will know.

This is at-home yoga,
man, so you don't,

you don't need to
be self conscious.

Just find what feels good here.

A little stretch,
a little hug, a little yawn.

Just allow your body to
kind of relax into the earth.

And then you're gonna
release your hands down,

slowly but surely.

And nice and easy
take your right knee up,

squeeze it in.

And then extend it out.

Nice and easy,
bring your left knee up.

Squeeze it in.

Good job and then let it go.

And then you're gonna grab the
outer edge of your mat here.

Inhale in.

Exhale from your core,
slowly lift the knees up.

Either one at a
time or both together.

Beautiful.

And then you're gonna slide your
arms out to a Texas T and take

the knees over to the left.

Reclined Twist.

Left hand can come
on top of the right thigh

and you're gonna
turn on to your right ear.

Big breath in.

Sigh it out through the mouth.
(sighs)

Come back to center
and then over to the right.

Same thing, over
on to your left ear.

Big breath in.

Sigh it out through the mouth.
(sighs)

And then back to center.

And then feet
come to the ground.

We'll extend one leg long,
then the other one.

Walk your legs out as
wide as your mat here.

And then open your arms.

Palms up towards the sky.

Snuggle your
shoulder blades together,

tuck your chin, close your eyes.

Take a deep breath in.

And exhale out through
the mouth, a little sigh.

(sighs)

Come on, don't be shy now.
Here we go, big inhale.

Last one, make it awesome.

Exhale, sigh it out.(sighs)

Nice work.

Take a moment to just relax the
weight of your body completely

and fully into the earth.

Breathe in love.

Welcome a sense of, a
true feeling of gratitude for

yourself for taking
this time to practice.

To slow down, to recalibrate,
rejuvenate, restore.

A little goes a long way and

if I do say so myself,

you're pretty awesome
for taking this time

for your yoga.

Stay here, you might
reach to pause the video

and just chill out for a bit.

If you're ready to move on,
you'll bring the hands together.

Bring the thumbs
right up to the third eye.

And we're gonna end
with a big thank you.

So inhaling in,

and exhaling lots of gratitude.

Share this practice with someone
you think might enjoy it.

Be sure to subscribe to the
channel if you haven't already.

And I love you so much.
Just thank you.

Namaste.

(gentle music)