WEBVTT

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Hey everyone. 
Welcome to Yoga With Adriene,

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I'm Adriene and this is Benji

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and today we have an 
awesome yoga for connection.

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So this is a slow 
and low to the ground,

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breath practice that's going on
provide you the opportunity to

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circle back to connecting to
yourself when you're in need and

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of course that will help you
in turn connect to others.

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

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(upbeat music)

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Okay my friends,
let's begin today lying down.

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Yes!

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Come on down to the ground.

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Allow your head to rest.

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So if you have a ponytail or if
there's something going on you

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want to move it so your head
can come to rest on the ground.

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Then tuck your chin slightly

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so you can find length
in the back of the neck.

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And you're gonna 
bring your hands,

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bring 'em to your belly.

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And you're gonna bring 
your feet as wide as the mat.

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And then you're gonna 
allow the knees to fall in,

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the outer edges the 
feet might come off the mat,

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and that way you can 
rest through the lower body.

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You can soften through the bowl
the pelvis and then with the

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hands resting 
gently on the belly

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you can begin to slowly relax

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through the torso,
through the arms,

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the elbows, and the shoulders.

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And then, hopefully by now
you're getting settled in

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and when you're ready, 
relaxing through the chest,

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the heart space.

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Relaxing through the neck

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and the head and finally,

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if you're not there yet,
through the face,

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closing your eyelids,
trusting me.

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Thank you for being here,
for showing up.

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Trusting yourself.

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Thank yourself for being here,
for showing up.

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And now, with the eyes closed

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and the body 
positioned for relaxation.

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So we're not going to 
assume that it's a switch,

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right, that you 
can flip on and off.

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'Cause we know that 
that's not the case.

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So,

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setting the body 
up for a release,

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for a softening.

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Eyes closed allowing the sound
of my voice to guide you here.

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Nothing to do and nowhere to go.

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Trust that this 
time is valuable.

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And then

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as you're ready and I'm
willing to bet that most people

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out there have 
already begun to do this

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through their natural 
instincts and intuition,

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start to gently 
deepen the breath.

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So your body will tell 
you what you need here.

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It might be

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a big inhalation 
and a big exhale.

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It might be at last a long

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overdue sigh

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or it could be that

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we're a little bit, 
for whatever reason,

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removed from that depth of
breath and we just ease into it.

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Just nice and easy starting 
to deepen and extend

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the breath in
and the breath out.

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Again, with the eyes closed

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continue to allow your body the

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opportunity to relax 
and for your foundation,

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that which is 
touching the earth here,

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to feel supported 
and connected to

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mama earth, the ground.

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Imagine the earth rising 
up to meet your foundation,

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feeling that support 
as you continue to

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explore your breath.

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Now as you're ready, slowly
bring your awareness or your

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attention to your 
hands on the belly,

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the lower belly, the diaphragm.

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Depending on what time of day
it is that you're practicing,

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if you have had a big meal today
or if you're just feeling kind

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of bloated or any's sort of
palpable energy in the belly

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you might actually place one 
hand on top of the other and

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start to draw slow

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and kind clockwise circles.

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If you're relishing 
in this stillness,

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your body is actually 
loving this moment of pause

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go ahead and take that.

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So both are kind, 
loving actions that encourage

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a connection and a reset and

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you're just gonna 
choose whichever one

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feels more awesome for you.

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So the circle or the stillness

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or if you're like 
me a little bit of both.

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Now as you begin to bring 
awareness to your hands

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or to your belly, 
to the diaphragm,

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yep, you guessed it, 
we're going to invite

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a deeper breath in, 
more conscious breath.

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Inhaling in through the nose, 
feeling the belly rise.

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And then pausing at 
the top for two beats.

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You'll count one, two

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and then exhale, release 
and let go of everything.

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Belly softens, naval drops 
down towards the spine.

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So, I'll explain that 
a couple more times

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'til you catch your rhythm.

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Hands still are 
moving in the circle.

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Be sure to relax your shoulders,
relax your elbows.

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Make sure you're 
not clenching in the feet.

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It's a big inhale, 
here we go, through the nose.

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Inhale to full capacity

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and at that top point
you're gonna retain the breath,

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full belly, full of air 
and you're gonna count one,

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two and then slow 
and controlled exhale.

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And that's your rhythm.

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Slow and controlled exhale to
release, naval draws down to the

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earth and then as you're ready
big inhale to fill the lower

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belly, the diaphragm expands.

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We inhale to our highest point,

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belly full and count one,

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two and then soften.

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Slow and controlled exhale,
you'll feel the warmth of your

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hands as the belly,

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naval drops down.

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Alright, I'll explain one more
time then you'll take it away.

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So we inhale in 
deeply through the nose,

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filling the diaphragm,
that belly, with air.

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Your hands will rise.

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Once you get to 
the top of your exhale,

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you'll lovingly count one beat,
then two beats and then with

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slow control awareness 
we're gonna exhale

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but it's nice and easy.
So it's not just emptying.

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A slow descend of the 
naval down to the earth.

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Now, close your eyes if they are
not still closed and play with

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this little rhythm, 
this dance of the breath.

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Here we go.

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(light piano music)

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You're doing great,

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just bring your 
attention back to the breath.

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Do one more cycle.

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Great, and then however 
that went just nod to that.

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Say thank you to 
yourself for practicing

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a little breath control.

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You're gonna allow 
the knees to come apart.

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Now, we're gonna walk the 
soles of the feet together,

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allow the knees 
to fall out wide.

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And now you're gonna 
bring the hands to the rib cage.

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So we're just bringing 'em from
the belly up to the rib cage and

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then up to the, 
no, just kidding.

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So hands are gonna 
come on to the belly.

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You're gonna start to 
experience a nice opening,

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yes, through the hips.

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Ah, I'm sore so I'm feeling,
feeling it today.

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Alright, check in 
with the neck again.

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Just make sure it's nice
and long and then here we go,

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back to the 
rhythm of our breath.

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Inhale, send that 
directional breath down,

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down, down to the 
base of the spine.

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Feel the belly, expand.

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This time use the warmth of your
hands on your rib cage to feel

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that expansion or to try.

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And then exhale you can even use
a gentle push of the hands to

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feel that rib cage, 
particularly the lower ribs,

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get real heavy.

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Inhale, feel the expansion.

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Exhale, a soft easy contraction.

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Keep it going.

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Course nice opening 
through the hips continues,

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breathing deep.

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Now keep the rhythm of breath
going as you have it here or,

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once again, add the 
breath retention at the top.

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You'll count two beats 
and then slow controlled exhale

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as you breathe out.

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Close your eyes if you feel
brave just to help bring that

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attention and that 
awareness inward.

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We'll do one more here.

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Just start to notice 
how the quality of

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your energy is changing.

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Maybe your

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nervous system's
having a response to your slow

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and controlled breath patterns.

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Just pay attention.

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And then gently 
bat the eyelashes open.

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You're gonna take 
your fingertips to the

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outer edges of your legs.

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Just allow them to help
guide the knees back together.

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Press up off the balls to your
feet and your toes and you're

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gonna hug the 
knees into the chest.

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Interlace the fingertips,
squeeze knees up

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towards the chest or heart.

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Scoop the tailbone 
up towards the sky.

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And if it feels good,
if it feels right,

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you might rock 
gently side to side.

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Small movement, big movement,
find what feels good.

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Continue to breathe nice 
full conscious breaths here.

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So the practice today

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really reminding 
us if you get one

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thing out of this video, just a
reminder that whenever you feel

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disconnected from yourself

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or if you feel 
that impossibility of

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connecting to others like
nobody's noticing you or the

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whole world is against you these
inevitable thoughts and feelings

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that will come into our journey.

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If anything remember that you
have the power to close your

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eyes, maybe get on 
the ground if you can,

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but you don't always have to,
but to return to your breath for

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that connection 
that you're seeking.

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So we often kind of look for
all these quick fixes but really

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breath practice above 
all practices is just a great

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reminder that we have the
power to connect to find that

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connection right here,
right within.

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Via the breath.

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Squeeze the 
knees into your chest.

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Relax the shoulders 
down to the earth.

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Again, imagine your yoga mat or
the earth rising up to meet your

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back body, nice 
and supported here.

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Bring some energy into the feet

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by flexing the soles of the feet.

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Maybe spreading the toes,
those yogi toes.

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Alright, now with 
your breath, big inhale.

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Feel the belly, 
the ribs expand

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and then exhale.
Naval pulls in.

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Again, big inhale.

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Feel the breath travel down.

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And exhale, naval draws in and
maybe the knees are out here and

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you can just imagine your hands
on your belly or your rib cage.

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You don't necessarily have to
feel the tops your legs on your

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belly so just work with your
beautiful body here today

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and train your mind to 
keep circling back to that

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connection with your breath.

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Alright, now all together,
here we go another big

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inhale in through the nose.

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Now this time naval draws in, we
scoop the tailbone up and as you

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exhale, we're gonna peel,
head, neck and shoulders up.

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You can grab the outer 
edges of the feet if you like

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or stay here and

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yes, you guessed it, breathe.

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This is your test.

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Sometimes it's not a 
big pretzel-y position.

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Feel the length between each
vertebra as you squeeze the

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tailbone up and 
draw the naval down.

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Then open up through your chest.

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Find a softness in the face.

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And this is where we breathe
full loving breaths and try to

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find a sense of grace 
within this contraction,

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within this tight position.

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How do you find a sense 
of ease when you're

00:15:59.225 --> 00:16:01.694
put in a tight position?

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Can you remember to stay

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connected to your breath?

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Yourself? Your spirit?

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Relax through the throat.

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Take one more 
cycle of breath here,

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close your eyes.

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Taste a bit of vulnerability as
you squeeze and lift and try to

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maintain that 
fullness of breath.

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Nice and then on an 
exhale release everything.

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Bring the feet to the ground,
you're gonna turn to one side

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any side and you're gonna
slowly press all the way up.

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Nice work, best you can
let's keep this party going by

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breathing nice 
full deep breaths.

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Keep breathing as you transition
all the way to all fours.

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When you get there, 
find your Tabletop Position.

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Press away from the earth.

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Feel that connection.

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Nice fullness of breath, 
breathing into the belly.

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And then release the floodgates,
connect breath and body with the

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simple Cat-Cow so 
you're gonna drop the belly.

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Tailbone goes up, we open the
chest inhale to look forward.

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And then come on 
now rinse it out.

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Cleansing breath as you
exhale, round through the spine.

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Chin to chest.

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Now close your eyes as you
continue this movement inhaling

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to drop the belly 
and open the heart

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and exhale the press 
in your foundation.

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Round through, chin to chest.

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Keep it going.

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On your next inhale, come to a
nice neutral spine and we're

00:18:10.523 --> 00:18:13.659
gonna slowly 
extend the right leg out,

00:18:13.659 --> 00:18:16.796
find the stretch of the full
leg and then nice and easy just

00:18:16.796 --> 00:18:20.166
step it all the way 
into a nice low lounge.

00:18:20.166 --> 00:18:23.436
Front knee over front ankle,
you're gonna swim the fingertips

00:18:23.436 --> 00:18:26.806
behind and here's our big heart
opener as you press into the

00:18:26.806 --> 00:18:29.942
right heel, press 
into the back foot.

00:18:29.942 --> 00:18:34.480
Slowly lift the heart and chest
and find that fullness of breath

00:18:34.480 --> 00:18:37.049
here as we 
stretch through the pecs,

00:18:37.049 --> 00:18:38.884
tailbone lengthens down.

00:18:38.884 --> 00:18:42.054
We squeeze and hug 
everything into the midline.

00:18:42.054 --> 00:18:44.924
Spiraling back to 
your center, your core.

00:18:44.924 --> 00:18:47.737
Full, deep breaths.

00:18:47.737 --> 00:18:50.629
Lean in, stick with me.

00:18:50.629 --> 00:18:53.399
Stick with your practice.

00:18:53.399 --> 00:18:55.401
Connect.

00:19:03.876 --> 00:19:06.078
Good, gently release.

00:19:06.078 --> 00:19:07.780
Stick with the sound 
of your breath as the

00:19:07.780 --> 00:19:09.745
hands come back to the earth.

00:19:09.745 --> 00:19:13.653
And you're gonna slowly walk the
right foot all the way gently

00:19:13.653 --> 00:19:14.987
over to the left 
side of your mat.

00:19:14.987 --> 00:19:18.891
Keep the toes active in 
both feet and we come into a

00:19:18.891 --> 00:19:20.459
One-Legged Pigeon here.

00:19:20.459 --> 00:19:23.162
So inhale, open the chest again.

00:19:23.162 --> 00:19:25.698
If this stretch is too deep
for you today at this point,

00:19:25.698 --> 00:19:27.066
well maybe it's 
first thing in the morning,

00:19:27.066 --> 00:19:29.777
you're gonna bring 
your right heel in.

00:19:29.777 --> 00:19:33.450
And then we breathe deep here
if you want to find soft easy

00:19:33.450 --> 00:19:36.876
movement here that feels good
you might consider looking past

00:19:36.876 --> 00:19:39.478
one shoulder and then the other.

00:19:39.478 --> 00:19:44.439
Again, keep energy in all toes.

00:19:49.422 --> 00:19:51.390
Then press 
fingertips into the earth,

00:19:51.390 --> 00:19:53.059
lift the chest.

00:19:53.059 --> 00:19:55.628
Option here to bring the
palms together at heart center,

00:19:55.628 --> 00:19:58.130
Namaste, your body will tell
you that's not for you today.

00:19:58.130 --> 00:20:00.866
You may need the 
support of the ground.

00:20:00.866 --> 00:20:03.803
Then everyone release 
come back to all fours.

00:20:03.803 --> 00:20:07.206
Listening to the 
sound of your breath.

00:20:07.206 --> 00:20:10.041
All the way through, 
through every transition.

00:20:10.041 --> 00:20:11.844
Then we'll extend 
the left toes out.

00:20:11.844 --> 00:20:15.181
Find a little stretch here in
the calf, the Achilles.

00:20:15.181 --> 00:20:17.249
Keep length through 
the neck, awareness through

00:20:17.249 --> 00:20:20.319
all four sides of the torso.

00:20:20.319 --> 00:20:22.721
And then bring it all 
the way up as you're ready,

00:20:22.721 --> 00:20:24.323
nice low lunge.

00:20:24.323 --> 00:20:25.791
Find your foundation here.

00:20:25.791 --> 00:20:28.594
Feel that connection,
that support.

00:20:28.594 --> 00:20:30.796
And you'll interlace 
the fingertips behind.

00:20:30.796 --> 00:20:34.467
Press into the 
front foot firmly.

00:20:34.467 --> 00:20:37.599
So find your foundation and then
press into the back foot firmly.

00:20:37.599 --> 00:20:41.073
Interlace, draw the 
knuckles down and away.

00:20:41.073 --> 00:20:43.209
And squeeze.

00:20:43.209 --> 00:20:44.877
Inner thighs 
come into the midline.

00:20:44.877 --> 00:20:46.245
Naval draws in and up.

00:20:46.245 --> 00:20:50.268
Find that support from within,
open the chest.

00:20:50.268 --> 00:20:52.137
And breathe.

00:20:57.756 --> 00:21:00.259
If you have been 
distracted up until now,

00:21:00.259 --> 00:21:02.094
it's understandable.

00:21:02.094 --> 00:21:05.231
So use this moment 
here in this shape,

00:21:05.231 --> 00:21:07.900
this posture to 
listen to the sound.

00:21:07.900 --> 00:21:12.371
To really listen to 
the sound of your breath.

00:21:12.371 --> 00:21:15.516
You'll know if you're 
holding your breath here.

00:21:20.680 --> 00:21:22.714
Great, take one 
more cycle of breath.

00:21:24.987 --> 00:21:27.686
Then slowly release, 
fingertips come to the earth.

00:21:27.686 --> 00:21:29.388
We're gonna walk 
the left foot over towards

00:21:29.388 --> 00:21:31.590
the right side of the mat.

00:21:31.590 --> 00:21:35.528
And slowly come 
closer to the earth.

00:21:35.528 --> 00:21:37.830
If this stretch is 
too deep for you here,

00:21:37.830 --> 00:21:42.067
draw the left heel in, 
press into the back foot firmly,

00:21:42.067 --> 00:21:44.904
lift the chest.

00:21:44.904 --> 00:21:49.141
Breathe deep. 
Send breath down to your guts.

00:21:49.141 --> 00:21:53.236
That deep listening point.
A wonderful place of connect.

00:21:56.982 --> 00:22:00.746
Stay here, if it feels right
hands come together

00:22:00.746 --> 00:22:03.109
at the heart center 
for one breath.

00:22:03.109 --> 00:22:08.627
Inhale deeply, and exhale
to relax the shoulders down.

00:22:10.456 --> 00:22:13.799
Beautiful, now everyone
bring the palms to the ground.

00:22:13.799 --> 00:22:16.235
Find your support system,
connect to your core as you come

00:22:16.235 --> 00:22:19.283
all the way back to all fours.

00:22:22.541 --> 00:22:24.973
Inhale to drop the belly.

00:22:26.526 --> 00:22:28.918
Exhale to round 
through the spine.

00:22:31.491 --> 00:22:34.602
Inhale to drop the belly,
close your eyes, listen.

00:22:36.459 --> 00:22:39.094
Exhale to round 
through the spine.

00:22:41.360 --> 00:22:43.829
Inhale, Tabletop Position.

00:22:43.829 --> 00:22:46.058
Nice neutral spine,

00:22:46.058 --> 00:22:49.368
elbows come right 
where the hands are.

00:22:49.368 --> 00:22:52.371
Palms pressed 
firmly into the mat.

00:22:52.371 --> 00:22:54.373
Curl the toes under.

00:22:54.373 --> 00:22:56.141
Finishing with a 
Dolphin Pose today.

00:22:56.141 --> 00:22:57.976
Just an inversion.

00:22:57.976 --> 00:23:01.413
You're gonna press into all
10 fingerprints or all of your

00:23:01.413 --> 00:23:03.782
fingerprints, excuse me,
and then here you go.

00:23:03.782 --> 00:23:07.446
From your center, 
lift the hips up high.

00:23:08.254 --> 00:23:10.155
Coming into your 
private little love cave.

00:23:10.155 --> 00:23:12.358
If this is not 
great for your shoulders,

00:23:12.358 --> 00:23:13.859
then give it a 
Downward Facing Dog,

00:23:13.859 --> 00:23:15.861
you can lift up.

00:23:17.396 --> 00:23:19.098
So we're in Downward Dog here.

00:23:19.098 --> 00:23:22.167
I'm definitely coming into my
own private little of cave with

00:23:22.167 --> 00:23:24.803
this talk today 
or we're in Dolphin

00:23:24.803 --> 00:23:26.905
and we're gonna pedal it out.

00:23:26.905 --> 00:23:29.842
Bringing the head 
below the heart space

00:23:29.842 --> 00:23:30.976
here for your inversion.

00:23:30.976 --> 00:23:32.944
Draw the shoulders 
away from the ears,

00:23:32.944 --> 00:23:35.914
breathe deep.

00:23:36.692 --> 00:23:38.260
Connect.

00:23:39.426 --> 00:23:43.411
Our ability and our willingness
to connect to ourselves,

00:23:46.458 --> 00:23:50.284
depicts and informs,

00:23:50.284 --> 00:23:55.301
is our ability and willingness 
to connect to others.

00:23:58.237 --> 00:24:03.275
So like you love yourself, one
more big inhale in and then use

00:24:03.275 --> 00:24:08.113
your exhale to slowly 
bring the knees back down.

00:24:08.113 --> 00:24:10.182
Bring the knees together,
really together,

00:24:10.182 --> 00:24:13.752
or take them nice and 
wide so listen to your body

00:24:13.752 --> 00:24:15.884
for Child's Pose.

00:24:22.090 --> 00:24:26.365
Now, draw your attention inward

00:24:26.365 --> 00:24:31.603
one last time here on 
the mat in your practice.

00:24:31.603 --> 00:24:33.605
Slow down your breath.

00:24:36.275 --> 00:24:38.277
And notice how you feel.

00:24:43.315 --> 00:24:45.551
Notice the 
quality of your breath.

00:24:48.120 --> 00:24:50.756
Notice the soft 
easy ebb and flow,

00:24:50.756 --> 00:24:54.505
the movement that your breath
creates in your physical body

00:24:56.695 --> 00:24:59.868
and then last, but not least,

00:25:02.080 --> 00:25:05.149
crack a little smile.
A little inner smile here.

00:25:07.539 --> 00:25:12.211
Find a tiny moment of joy for
the sheer fact that aha we do

00:25:12.211 --> 00:25:14.241
have the tools

00:25:14.241 --> 00:25:19.017
and everything we 
need to feel connection.

00:25:19.017 --> 00:25:22.119
To feel that connection

00:25:22.119 --> 00:25:25.816
that sometimes goes missing.

00:25:30.596 --> 00:25:32.064
Then stay here if you want.

00:25:32.064 --> 00:25:33.766
One minute, two minute,
three minutes,

00:25:33.766 --> 00:25:38.267
four minutes, 
five minutes, ten minutes

00:25:38.267 --> 00:25:40.372
or gently press into 
your foundation.

00:25:40.372 --> 00:25:45.377
Tuck the chin, 
and we'll roll it up.

00:25:47.845 --> 00:25:50.916
Wow. Feel that flush of energy.

00:25:58.791 --> 00:26:01.066
We'll draw the hands 
together at the heart.

00:26:03.996 --> 00:26:08.834
Hold onto that connection, 
this connection to our self

00:26:08.834 --> 00:26:11.289
and to one another.

00:26:11.289 --> 00:26:14.673
Just think about 
how many hundreds,

00:26:14.673 --> 00:26:19.011
maybe thousands of people
who are practicing with you,

00:26:19.011 --> 00:26:20.625
with me, with us.

00:26:22.184 --> 00:26:25.550
And the next time 
you feel disconnected

00:26:25.550 --> 00:26:30.250
or alone or 
just out of alignment,

00:26:30.250 --> 00:26:32.524
return to this practice.

00:26:32.524 --> 00:26:33.692
Thank you so much.

00:26:33.692 --> 00:26:35.828
Let me know how 
it goes down below.

00:26:35.828 --> 00:26:38.768
Hope you have 
a great rest of the day.

00:26:38.768 --> 00:26:41.086
Namaste.

00:26:41.086 --> 00:26:44.757
(upbeat music)