WEBVTT

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- Howdy everyone and 
welcome to Yoga With Adriene,

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I'm Adriene and that's 
Benji and today we have

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a yoga for 
beginner's mind practice.

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

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(light music)

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Alrighty my friends, 
let's begin in Sukhasana.

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Take a second to come 
on down to the ground.

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You can go ahead and use your
hands to gently pull thy butt

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cheeks aside, just kidding but
feel your sits bones really kind

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of come in to the earth here.

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Just start to get a little taste
for focusing on cessation even

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as you come into 
your first shape here,

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the first posture.

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Today's practice is all about
coming into or returning to

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that beginner's mindset.

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So most of us 
have of an inkling,

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a feeling,

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an idea of what that means
but if you don't and even

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if you do I'm gonna invite you
to actually practice beginner's

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mind when it comes to beginner's
mind and just empty your vessel,

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empty your cup and we're just
going to start here now with

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whatever you're 
bringing to the table.

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I will do the same.

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And we're just going to, through
some really simple shapes today,

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explore the practice

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and the position 
of beginner's mindset.

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So if you are a beginner,
you're in luck.

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You're gonna lead the way.

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Just take a quiet moment to tune
into your breath and whatever

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you're bringing to the mat today.

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Sit up nice and tall 
relax your shoulders.

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For those who are practicing
this in real time it's for not

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everyone but for 
most it's, you know,

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we're kind of getting 
really active and sweaty in our

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practices so we 
need to balance out

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those practices with 
practices that steady us,

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that keep us curious 
and plugged so that

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we're not just mindlessly
working out or mindlessly doing

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anything for that matter.

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This practice 
should help with that.

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As you're ready, 
take a deep breath in.

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And a long breath out.

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Inhale in and exhale out.

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And one more time the biggest
breath you've taken all day.

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Big inhale.

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And then a nice, 
long, easy exhalation.

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Now starting with gentle 
movement in the neck you're

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gonna drop the 
chin to the chest.

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Then from there, we're gonna
draw circles with the nose one

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way and then when you 
get to the bottom switch it

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and go the other way.

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And imagine as 
you do this one way,

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so we go clockwise, 
and then counterclockwise,

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and as you're 
doing this continue

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to sit up nice and tall.

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Continue to gently deepen the
breath and maybe close your eyes

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once you feel safe and like
you know what you're doing and

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imagine you're doing 
this for the very first time.

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What subtle body 
or even gross body

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sensations can you detect?

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Great, then even it out.

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I have some 
sound effects on mine,

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I don't know about you.

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Come back to center and 
then try to keep that same,

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we're just dabbling but 
a little bit of curiosity as

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if you're coming 
into these moments,

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these sensations 
for that first time.

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So really simple here,

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squeeze the 
shoulders up to the ears.

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Breathe through all 
four sides of the torso.

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Inhale, and then exhale, pull
the elbows back and drape the

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shoulder blades 
down the back body.

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Awesome, let's do it again.

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Just see what happens,
squeeze and lift.

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Shoulders to earlobes.

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Squeeze, squeeze, squeeze.

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Breathe in and then exhale pull
the elbows back and drape the

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shoulders down the back body and
now maybe closing the eyes or

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softening the gaze 
to just see if you can

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imagine doing this 
for the very first time.

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Feeling that 
rotation in the shoulder,

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any activation happening 
in the upper back body,

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any opening or stretchiness
in the front body or the chest.

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Notice if your breath feels
shallow today or if there's

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already some juicy depth to it.

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Nice, and then the next time
you're sitting up nice and tall

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just find stillness.

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You'll bring the 
hands to the heart.

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Anjuli Mudra and just close your
eyes and take a moment of quiet.

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Observing the breath.

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Awesome and then notice 
where your thoughts went.

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Where your mind went and then

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bring your attention 
back to your breath.

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So each time we come to the mat
we can get in the habit of just

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checking off our yoga or doing
things the same way every time.

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So I hope that this type of
practice will also maybe invite

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you to dissect 
that a little bit.

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Are we kind of doing everything
the same way or can we open up

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our minds and our hearts to
practice or at least be open to

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practicing new 
ways of doing things?

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Are you the type of person
that's kind of set in your ways

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or are you open?

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Just a little food for thought.

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As you're ready can open
the eyes and we're gonna come

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forward on to all fours,
little spinal flex here.

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So this is a good one 
to start that Cat-Cow.

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We kinda go through the motions
a lot so see if you can find

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something new here.

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A different Rasa, 
a different flavor as you

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inhale drop the belly.

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And then use your exhale 
to round through the spine.

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Wrist underneath 
the shoulders here,

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knees right 
underneath the hip points.

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Find a little rhythm 
with your breath

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and then just go for a 
little exploration here.

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Noticing any parts of 
the body to feel tight that

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might need some extra love.

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Maybe you curl the toes under,

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send the hips back 
to stretch the feet.

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And then don't decide
where it ends, keep moving.

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Soft, easy movement here with
nice full breaths in and out.

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I like to say shine a
little light in the dark places.

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So you've taken the
flashlight out, get curious.

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Feel what needs my attention.

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And instead of kind of just
going through the rigmarole of

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this little vinyasa, Cat-Cow,
can I give myself permission

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to explore new grooves, 
new routes that serve?

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Move mindfully and stay 
connected to your breath.

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And then when you're ready to
take this same dance that

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you've already cultivated.

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So you've already
got it going on, okay?

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And you're gonna slowly
bring the hands nice and wide.

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Turn the upper arm 
bones out this way,

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elbow creases 
pointing forward or

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shining forward as opposed back.

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And then when you're 
ready peel the tailbone up,

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nice and slow.

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And then just keep 
it moving and grooving.

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Go for a little exploration
here in Downward Facing Dog.

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So what does the 
practice of trying to find

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something new feel like?

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Well, consider 
returning to this idea,

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this image of your first time.

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We have a question that's been
in the FWFG Kula for a while

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that Chris, my business partner,
posted in the very beginning it

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says, "Tell us 
about your first time."

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and those stories, 
to this day, are my favorite

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to read in the Kula.

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Because they all 
come from the heart,

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from this genuine curiosity

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and desire to do your best,

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to be authentic and 
to find what feels good.

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Okay, here we go, we're gonna
step the feet all the way up

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towards the front of 
the mat and you're gonna

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come into a Forward Fold.

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Feet hip width apart,
bend the knees,

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let the head hang.

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So you're not 
holding the neck here.

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And then same thing here, nice,
strong footing so that's why

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hip width apart for just 
a nice stability here,

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stacking of the bones.

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Same thing here, whether 
you're flexible or tight,

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bend your knees and see if you
can come into this as if you

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were here for the first time.

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So let your breath 
really be your flashlight.

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Feel your breath in your belly,
feel the lower back stretch as

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you breathe in.

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Find places to let go and 
soften as you breathe out.

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Stay here breathing deeply so
good for the nervous system.

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Awesome, awesome work.

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Now slowly tuck the chin,

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bend the knees 
generously and roll it up.

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Now here's a great moment, this
moment where the blood is moving

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through the body where you
lift your heart and your head,

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relax your shoulders down the
back body and come into your

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best and most beautiful Mountain
Pose for the first time ever.

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Draw energy up through 
the arches of the feet.

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Really engage the legs.

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You're gonna keep your toes
pointing forward but engage the

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legs by bending 
the knees softly first

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and then slowly lifting 
the kneecaps, toning the quads.

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Lengthening the tailbone down
and just finding a sense of

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balance and ease in the pelvis

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as you lift up through 
the spinal column.

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Then when you're ready inhale,
reach for the sky,

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big stretch requires big breath.

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And then exhale palms are gonna
come through and we're gonna go

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down the midline just slicing it
down here as you bend the knees

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generously and come back 
down into your Forward Fold.

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Big breath to inhale,
halfway lift,

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palms on the shins or thighs and
then exhale the soften and fold.

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Great, fingertips come to the
earth you're gonna slide just

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the right toes back.

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Inhale, open the chest,
open the heart.

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You can lower the 
back knee here if you like.

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And you're just gonna
breathe here for a couple beats.

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Feeling the sensation, trying to
find balance or an equilibrium

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in the body as you breathe 
and negotiate your weight.

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Working with the subtle body
if you've been practicing for a

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while use this beginner's
mindset to come

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into it with fresh eyes.

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See if you can wake up more
subtle body aspects that you

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maybe would find if you
weren't so used to this posture.

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Find ways to lift,
places to lengthen, strengthen.

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Make sure not dumping all
your weight in your fingertips

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activate your center.
Yeah, yeah!

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Then plant the palms, 
here we go.

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We're gonna step 
the left toes back.

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Our first ever Plank Pose.

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Press away from the yoga mat.

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Inhale, look forward.

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Exhale, lower to the belly.

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Now actively pull the hands
in line with the rib cage,

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draw the elbows 
into the side body,

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press into the tops of 
the feet and Baby Cobra.

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Inhale, we lift up.
Just a baby Bhujangasana.

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Now stay here, breathe.
Let your breath move you.

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You can close your eyes 
and tuck the chin slightly,

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try to find something new
as you awaken the back body.

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Awesome, and 
then slowly release.

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Curl the toes under,
lift the kneecaps,

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tone the quads.

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Inhale, press 
up into your power.

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Second ever Plank Pose,
just kidding.

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And then send the hips up 
and back when you're ready,

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Downward Facing Dog.

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Breathe deep here.

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See if you can use the tool of
your breath to just really stay

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present in the moment.
Enjoy the ride.

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No yoga robots is another 
great way to consider

00:13:53.533 --> 00:13:56.502
the beginner's mindset.

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Great, then from here 
we're gonna take

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the right foot forward.

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Get back to that nice low lunge.

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You can lower the back knee or
keep it lifted and we're gonna

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be here for a 
couple cycles of breath.

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Use each beat to 
find something new.

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So this low lunge.

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Kind of a shape that we 
use a lot for transitions.

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We kinda blow through it a lot
so take the time here to notice,

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to stick with it.

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Squeeze the inner 
thighs to the midline.

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Pull the right hip crease back.

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Tend to it.

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Great, then slowly 
rock the back foot

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to meet the front, Forward Fold.

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Inhale, halfway lift with

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the palms on the shins or
the thighs. Find length.

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And then exhale to 
soften and fold it back down.

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Inhale to reach for the sky.

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And exhale, hands to 
your heart, Mountain.

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Deep breath in.

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Empty it out.

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Inhale to reach for the sky.

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Palms come 
together as you exhale,

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slice it slow and 
steady down the midline.

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Forward Fold.

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Inhale, with your 
breath halfway lift,

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your version.
Pay attention.

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So this is a wonderful,
wonderful place to kind of mark

00:15:22.889 --> 00:15:25.291
for those who've 
been practicing for a while

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a little beginner's mindset.

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If you're learning this for the
first time and your taking my

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kind queue to 
bring hands to the shins.

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You can peek at 
me or the thighs.

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Are you pinching 
off in the neck here?

00:15:36.002 --> 00:15:39.071
Are you remembering an 
old maybe Ashtanga version

00:15:39.071 --> 00:15:42.408
of halfway lift, halfway lift?

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Are we, sorry, 
whipping my hair back and forth.

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I whip my hair back and forth

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but are you clinching 
the back of the neck?

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Are you cutting 
off the flow of energy?

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Can you maybe take the 
invitation to find length?

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So we can draw nice 
clean line of energy

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from the crown to the tail.

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That's what we're here to 
talk about and learn here.

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Alright, bring your gaze
straight back down

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wherever you are inhale in.

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And exhale to release.

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Awesome, this time keep 
the right foot where it is,

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slide left toes back.

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This time you're gonna 
pivot on the back foot,

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keep the front leg straight.

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Then you're gonna walk the right
fingertips over towards the

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right heel then take your left
fingertips to your right wrist.

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We're pulling the 
right hip crease back here.

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And then in your own time,
draw a line across the chest and

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we're gonna open up to 
Triangle from the ground up.

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So we're coming into 
Triangle a different way

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than maybe you're used to.

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Hold on to that 
beginner's mindset.

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Deepen your breath, you got it.

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Inhale in.
Find that length.

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Use that Dunda, 
that line, that stick,

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that staff, 
from the crown to the tail.

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No collapsing.

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Nice work, then here you go.

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Left hand's gonna come 
down just the way it went up.

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You're gonna 
bend the right knee.

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We're just gonna come right
back to that nice low lunge,

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nice and easy.

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Inhale, open the chest.

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Great work, exhale,
plant the palms.

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Inhale to look forward,
shift forward.

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Exhale to lower all 
the way to the belly.

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Inhale, Cobra.

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Find something new.

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And exhale to release.

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Inhale to press up Plank and

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exhale to come back to
Downward Dog.

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You rock! I rock! We rock!

00:17:30.082 --> 00:17:32.420
Deep breath in.

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Long breath out.

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Step the left foot, 
pivot on the right foot.

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Nice and slow and steady 
so find your footing first,

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we're gonna work 
from the ground up.

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Slowly begin to pull 
the left hip crease back,

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straighten 
through that left leg.

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Left fingertips come in 
line with the left heel.

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Then as you're ready, right
fingertips trace a line across

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left arm, across the chest as we
spiral our rib cage all the way

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up towards the sky.

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I used to say, we'll do it here,
imagine you have honey on your

00:18:00.079 --> 00:18:02.648
right hand, bring it 
to your left rib cage.

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Go ahead and bring it to your
left rib cage and then smear the

00:18:04.850 --> 00:18:06.185
honey across your rib cage and

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bring it all the 
way up to the sky.

00:18:08.888 --> 00:18:12.758
Strong footing.
Nice, long beautiful neck.

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Inhale in and then exhale
right fingertips come back down.

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We soften through the front
leg, pivot on the back foot.

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Back to the nice low lunge.

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Great work.
Here we go.

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Rock the back foot up to 
meet the front, Forward Fold.

00:18:28.341 --> 00:18:29.675
Last time to practice this.

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Here we go, halfway lift.

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Find that extension that length.

00:18:35.932 --> 00:18:39.018
And then exhale to fold.

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Beautiful, inhale 
to reach for the sky.

00:18:40.987 --> 00:18:43.789
Big stretch, big breath, smile.

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Exhale, (sighs) hands to heart.

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Close your eyes, pause.

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Try not to fidget here.

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Just observe the breath.

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Awesome work.
Now bat the eyelashes open.

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You're gonna shift your weight
to your left foot and you're

00:19:06.712 --> 00:19:10.149
just gonna do a nice, easy quad
stretch with your right leg.

00:19:10.149 --> 00:19:12.652
So you're gonna reach,
grab your right ankle,

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squeeze the right knee in.

00:19:13.919 --> 00:19:17.423
Squeeze and lift as 
you lift your heart.

00:19:17.423 --> 00:19:21.079
Beautiful and then release that
and switch to the other side.

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Just a nice, easy stretch.

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Keep returning to your theme of
beginner's mindset here because

00:19:32.204 --> 00:19:35.041
there's gonna be an invitation
coming up here very shortly to

00:19:35.041 --> 00:19:37.343
take it off the 
mat into your day.

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So you're gonna 
take your right hand now,

00:19:38.978 --> 00:19:42.049
cross it over the chest.
Just nice, easy stretch.

00:19:42.049 --> 00:19:46.385
Can turn to look past your
right shoulder or your left.

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And release, other side.

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And then release.

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Now, interlace the 
fingertips behind the back.

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Draw the knuckles down.

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Feel your feet firmly planted
into the ground and

00:20:07.058 --> 00:20:08.730
then here we go, 
draw the knuckles,

00:20:08.730 --> 00:20:09.920
(coughs), excuse me,
down and away as you

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open up through the chest.

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Beautiful, take one more
breath here, you got it.

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On your next exhale,
release the chains.

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Reach for the sky, big inhale, 
clap the palms together.

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Jai Namaste in 
celebration of you,

00:20:34.433 --> 00:20:38.337
of us, of this practice, 
of constantly returning to

00:20:41.006 --> 00:20:43.509
the seat of the beginner.

00:20:43.509 --> 00:20:45.970
The student.

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That's one of my 
big themes this year,

00:20:48.114 --> 00:20:50.008
to keep learning.

00:20:50.008 --> 00:20:52.543
So I encourage you to listen,

00:20:52.543 --> 00:20:56.322
carve out time to do the same.

00:20:56.322 --> 00:20:58.791
Thanks so much for sharing your
time and your energy with me and

00:20:58.791 --> 00:21:01.260
with all the beautiful people
practicing around the world.

00:21:01.260 --> 00:21:02.695
Let us know how 
it goes down below.

00:21:02.695 --> 00:21:04.430
What's something you're 
interested in learning or

00:21:04.430 --> 00:21:05.898
carving out time to learn?

00:21:05.898 --> 00:21:08.780
How has the beginner's 
mind practice served you?

00:21:08.780 --> 00:21:10.626
And let's stay connected.

00:21:10.626 --> 00:21:12.815
Namaste.

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(light music)