- Hello and welcome 
to Yoga With Adriene.

I'm Adriene and today's practice

promotes a healthy blood flow.

Hop into something 
comfy and let's get started.

(creepy music)

Okay my friends, 
today we're going

to begin lying 
flat on our backs.

So go down nice and slow and
when you get there allow the

weight of your body

to simple release 
fully into the earth.

So whatever's going on 
in your life right now,

we have a very short practice
today to just get the blood

flowing and 
find what feels good.

So let's start by 
just clearing everything.

You're gonna close your eyes.

Again, no matter 
what's going on around you,

no matter what your day is like,

just let your body 
release into the earth here.

Trust me, trust yourself,
trust this video,

this time, this valuable time.

Take a deep breath in.

If you're comfortable, close
your eyes and just use the sound

of my voice to guide you.

As you exhale, again, 
let the body get really heavy.

Sinking into the earth.

Just taking a moment 
before we move and get a healthy

circulation going just taking
a moment to find stillness.

Perhaps considering it

a moment to empty your cup.

So that you can fill it
consciously for the duration of

our short practice.

As you're ready, you're gonna

rock the head gently 
side to side, ear to ear.

Nice and slow here to start.

Just rocking the 
head side to side.

Getting a little massage in the
back of the head, the atlas.

Starting to stretch gently
through the muscles of the neck.

Keeping the shoulders, 
the hips, the ankles,

still really, really heavy.

Start to breath a 
little deeper here, more fully.

Soften through the jaw.

And then bring your head back
to center stillness and on your

next inhale reach your 
fingertips up towards the sky

and on your exhale 
cross one arm over the other.

Give yourself a big hug.

Then inhale, reach fingertips
back up towards the sky.

Exhale, cross the 
opposite arm over.

Give yourself a big hug. 
Beautiful, then inhale,

reach the fingertips 
up towards the sky.

Exhale, take them 
all the way back.

Big full body stretch here.

Tuck your chin.

Slightly lengthen 
through the back of the neck.

Start to breathe 
again a little deeper,

more fully, feeling the lungs,

the ribs expand 
as you breathe in

and soften 
as you breathe out.

Then slowly dig into your heels,
dig into an imaginary surface as

you flex your toes 
up towards the sky.

Imagine you're standing on the
earth reaching fingertips up

towards the sky and allow your
joints and your muscles to be

really heavy here as your 
reach the fingertips back,

flex the toes up 
towards the face.

Inhale in.

Exhale, slowly reach the 
fingertips all the way up

towards the sky and 
then all the way down,

palms to earth.

Find that connection 
to your core, your center.

As you press into the earth,
you're gonna lift both knees

up towards your 
heart or your chest.

Then take a little moment
here to scoop your tailbone up.

Feel your lower back 
nice and flush with the mat.

Again, neck nice and long.

Great, take a second here
to rock gently side to side.

Feel that lower 
back flush with the mat.

You're gonna get a 
little massage now here

in the lower back.

Feeling the spine on the earth.

The kidneys, 
shoulder blades coming together.

So really feeling it out as
you rock gently back and forth.

Awesome, then 
come back to center.

Find that connection to your
core by drawing from the lower

belly in and your upper 
abdominals in towards the

center, the midline 
as we like to call it.

Then use your hands pressing
into the earth to slowly send

your toes up towards the sky.

Now take note here, took me
years to get my muscles long

enough to have 
straight legs here

so if your knees 
are bent here, awesome.

Keep breathing, 
keep working there.

Then wherever you are you're
gonna point your toes so you can

feel the tops of your feet
and the ankles really stretch.

And we started with that
sensation of a heavy body so you

can really take that with you on
into this practice feeling your

femur, your thigh bones drop
down into the hip sockets.

Again, stay 
connected to your core.

Again, lower back 
flush with the mat,

hands on the earth.

We're pointing the toes here.

We're letting the blood 
flow opposite direction here.

So you might get a 
little tired at one point.

Especially if this 
type of practice is new.

So just stick with it and use
your breath to stay present.

Super awesome if you 
are on your feet all day.

Okay, and then gentle move here.

We're just gonna take the 
toes now towards the face,

heels up towards the sky.

Again, knees can be bent 
as generously as you need.

We're flexing the feet here.

Breathing deep.
You might even start to feel a

little shake in the legs 
or in the core. That's good.

That means we're 
moving it around.

Not just the blood 
but the energy

of the body, the prana.

Keep breathing deep, 
the shoulders relaxed.

Again, hips heavy,
core activated.

You're gonna point the toes now.

One more time breathing deep.

Use your breath if 
you're getting tired here.

And then on an exhale, 
flex the feet one more time.

Spread the toes this time.

Really dig your heels up 
into an imaginary surface.

Awesome work.

Then on your next inhale you
can relax the feet a little bit.

You're gonna send your 
fingertips all the way up

towards the sky and 
then all the way back.

Just like we did before, the
lower back's gonna want to come

up here, keep it flush 
down so stay connected.

Hug the lower ribs in.

Nice core workout here as well.

Inhale in, exhale, we're gonna
find that cinching sensation in

the core as your reach 
fingertips up towards the sky,

lift the head, the neck,
the shoulders.

Try to touch your toes.

And then inhale, 
release it back down.

Exhale, try to touch your toes.

Lift it up.

Inhale, release it back down.

Exhale, try to touch your toes,

this is the last one,
pause here.

Breathe, breathe, breathe.

Scoop your tailbone 
up towards the sky.

And then exhale to release.

Bend the elbows, awesome.

Bring the hands behind 
the backs of the thighs,

the hamstrings.

You're gonna allow 
the legs to come down.

Just take a 
second to feel this out.

Ooh, blood flow.

And then here we go, staying
connected to your center.

We're gonna rock up and
down the length of your spine.

Find a focal point if you get a
little light headed at the top.

Use your breath.

Massaging the back body.

Again, getting 
the juices flowing.

Creating a healthy 
flow of blood and energy.

Gonna get you feeling awesome.

Let's do one more here.
You got this.

And then you're 
gonna walk all the way up.

Head over heart, 
heart over pelvis.

So right away 
finding lift in the chest.

You're gonna take 
your fingertips behind you.

Fingers pointing 
in towards your body.

Then nice and easy we're 
gonna open the knees wide.

You're gonna press the 
soles of the feet together.

Press up off your fingers to
come into Baddha Konasana.

You're gonna take 
your strong hands,

let's go thumbs up and 
you're gonna take them

to the soles of your feet.

You're gonna give 
yourself a little massage.

So start at the arches of
the feet and then you can go

wherever feels good.

So you can 
squeeze the toes. Right?

What's going on 
in your feet today?

Maybe, for me, I went on a run
yesterday so I might take my

thumbs to my calves, 
my ankle, my achilles.

And then as you 
start to lean into this,

and if this is new to you 
and it feels really weird,

no worries, but in time
you're gonna get used to giving

yourself a 
massage and it's amazing.

It's a great act of self love.

Ah but on the feet here 
also a little reflexology.

So we're multi-tasking 
after you kind of get

your groove on 
here with the feet.

Remember to sit 
up nice and tall.

So there's gonna be a 
temptation to collapse

so keep length in the spine.

We're opening up through the
hips of course and then last but

not least the breath in and out.

Deeply, fully.

Maximizing this amazing
time that you've carved out to

connect to 
yourself and your body.

Mhmmm, mhmmm, mhmmm.

Okie doke, now we're 
gonna take the knees,

we're gonna bring them 
all the way back in to center.

Inhale, sit up nice and tall.

Just do this to the 
best of your ability.

Exhale, draw your 
nose towards your knees.

Just round through.

And then inhale to 
come all the way up.

Fingertips are 
gonna go back behind you,

fingertips pointing in and

you're going to 
press into the palms.

No pressure in the wrists.

Loop the shoulders forward, up
and back and then you're gonna

walk your feet as 
wide as your yoga mat.

Be specific about this.

So bring your feet to 
the edges of your mat.

Press up out of the 
palms like you're in Cobra

so we're not collapsing here.

But finding that long Puppy
belly as I like to think of it.

Inhale, lift your heart.
Let's focus.

Exhale, take your 
knees all the way over

towards the right 
side of your body.

Pause here, let the 
lower body get heavy again.

Let your heart lift up.

Amazing internal 
rotation in the left hip.

Amazing external 
rotation in the right hip.

Keep the feet where they are.

They're gonna want to move.
Keep where they are.

As you breath in, look up.

Exhale, keep the 
feet where they are.

You're going to 
come through center.

Nice booty massage and then
all the way over to the left.

Come out of the wrists,
lift your chest.

Think Upward Facing Dog here.

Again, find that 
internal rotation.

It's super yummy once you
start to really feel it out.

Inhale.

And then exhale, booty massage
all the way back through center

and over towards the right.

It's just like anything.

The more you can 
lean into the sensation

and relax into it, the better.

Inhale, exhale, 
press into the fingertips.

Take pressure out of wrists as
you come through center over

towards the left.

Inhale, lift up and 
then you're just gonna do

a couple more on your own.

Back and forth.
Back and forth.

So we're not just 
opening up through the hips.

We're opening up the shoulders.

We're opening up 
through the armpit chest.

Where all the yummy lymph is.

You're getting a nice 
stretch through the forearms.

You might start really feel that
tingly sensation in the arms.

Then even it out.

Even it out, even it out.

And then we're 
gonna come back to center.

So bring the feet together.

Sit up nice and tall.

Release the fingertips,
take them forward.

You should feel this 
awesome flush of energy here.

Connect to your core here.

And then take 
the fingertips down,

Thriller Arms.

Cool. Inhale in, 
exhale lean back, way back.

Lift the shins 
parallel to the sky.

Now we're in a Boat variation.

Just connecting to our center.

You got it. Really nice.

A little bit of a 
dead boat here or dead bug.

Then you're gonna take the right
ankle cross it over the left.

You're gonna bring the 
fingertips all the way up

towards the sky and on an exhale
you're gonna take the palms

bring them to the right,
a little Russian twist.

Inhale, reach the fingertips up.

Exhale, to your left,
little Russian twist.

Then you're gonna bring 
the hands back to the heart,

you're gonna release the legs to
the ground and you're gonna come

through all the 
way to all fours.

Center yourself on the 
mat nice and easy here.

You're gonna inhale, 
drop the belly for Cow Pose.

Exhale, round the spine for Cat.

(whooshes)

Inhale, drop the belly for Cow.

Nice audible exhale as your
round the spine arching your

back like a black Halloween Cat.

(whooshes)

Awesome, inhale.

Neutral spine, 
Tabletop Position.

Curl just the right toes under.

Shoot the right 
heel all the way back.

Rock front, rock back.

Rock front again, the next
time you rock back stay there.

Really reaching the right heel

towards the back 
edge of your mat.

Feeling nice space in the
front of the right hip crease.

Cool, then inhale in.

Exhale, like a rocket ship,

lift just your 
right heel all the way up.

Engaging the glutes and then
you're gonna bend your right

knee and bring it all the way
up and into a nice low lunge.

Walk the left 
knee back just a bit.

Hands are gonna come to the
heart as you squeeze the inner

thighs together 
and power up, press up,

strong and steady.

Breathe into your belly here.

Inhale.

Exhale, relax 
the shoulders down.

Check it out now, inhale,

fingertips reach 
up towards the sky.

Just like in the Russian twist,
pull the right hip crease back.

You're gonna take it 
over towards the right.

Now from here we're gonna take
outer edge of the left elbow to

the outer edge of the right
thigh and you're gonna work in

time to bring your 
thumbs to your sternum.

Breathing deep here.

Inhaling to find length.

Exhaling, go a little 
deeper into your twist.

(whooshes)

Great, to come out of the pose
press through the ball joint of

your right big toe.

Inhale, reach the fingertips
all the way up towards the sky.

Big stretch, big breath.

Exhale to bring 
it all the way down.

Quick counter pose here,

flex your toes 
towards your third eye.

Pull back on the 
right hip crease.

Straighten through 
the right leg, smile.

Then slowly coming 
back all the way through.

You're gonna plant the palms and

just nice and easy 
connect to your core here.

No Plank Pose today.

You're gonna come all the way
through all fours and then we're

gonna curl the right toes,
excuse me,

left toes under and 
shoot the left heel out.

Rock front, rock back.

Rock front again.

Make sure you're not 
collapsing in the neck here.

Remember neck is nice and long.

And then next 
time you rock back,

pause there, breathe, 
press away from your yoga mat.

Feel that stretch through the
front of the left hip crease.

So good.

And then inhale in,
gaze straight down.

Use the the sound of 
my voice to guide you.

You're gonna slowly like a
rocket ship power that left

heel, left leg all the way up.

Pause here, breathe deep.

Inhale in.

Exhale, you're gonna bring it
all the way up and through into

a nice low lunge.

Take a second here to walk
the right knee back just a bit.

You got this.
Front knee over front ankle.

Then squeeze the 
inner thighs to the midline.

Activate that root chakra,
pelvic floor.

Palms come together 
and then slowly power up,

hands to heart.

Pause here.
Careful not to rush.

Breathe into your belly first.

Get the breath going.

And then once 
you have that breath,

once you have 
your foundation, inhale,

reach fingertips 
up towards the sky.

Big stretch.

And then exhale, 
over towards the left.

Pull the left hip crease back.

Think about that Russian 
twist and then from here,

then we'll take right elbow to
the outer edge of the left leg,

left knee and we'll 
slowly work in our twist here.

Breathing to find length.

Breathing in to find 
length in and exhaling to twist.

In time you can 
work to get your thumbs

in towards your heart center.

Breathe deep.

Neck nice and long here.

Shoulders away from the ears.

Awesome work.
Big detoxifying twist here.

Breath into the belly.

Good and then slowly press into
the ball joint of that front big

toe for stability here.

You're gonna dial it 
all the way back to center.

Move from your 
center as you inhale.

Reach the arms all the way up.

Big full body stretch here.

Big breath.

And then exhale to rain it down.

Wiggle the fingertips this time.

Counter stretch.

Straighten the front leg.

Pull the left hip crease back.

Flex your left 
toes towards your face,

your third eye.

Inhale in here and then exhale
to roll all the way through.

Bring a little inner smile
back to the dance here and then

you're gonna bring 
the hands to the earth,

back to all fours here.

We're gonna end 
with a little core lift

so curl the toes under.

Inhale in, exhale,
lift the knees

and let them 
hover nice and easy.

Gaze straight down.

Hovering table here.

We start to shake, we start 
to welcome a little heat.

You're doing awesome.

Breathing deep here.

Finding the Suhka, the ease,
the grace here

as you claw 
through the fingertips.

If you have to 
have a little more here

you might bring 
one knee into center.

And then release it.

And then you might bring 
the other knee into center.

And then release it.

Everyone we're pressing 
away from the yoga mat.

We're here for three, two.

Slow descend of 
the knees on one.

Nice, soft landing.

This time you're gonna cross
your left ankle over your right.

Be mindful here as you 
slowly take your center back.

You're gonna drag your 
fingertips back in space and

we're gonna 
come all way through

mindfully to Sukhasana.

Flip those palms up 
towards the sky.

Lift your heart, your chest.

Align head over heart,
heart over pelvis.

Take the deepest 
breath you've taken all year.

Inhale and exhale with 
sound out through the mouth.

Relax your shoulders down.

(sighs)

Two more just like that.

Inhale, lots of love in.

Breathe.

And let something go.

(sighs)

And one more, make it awesome.
Here we go.

Empty it out.

(sighs)

Pause here.

Maybe bring 
index finger to thumb.

Maybe not.

Find what feels good.

Try not to fidget here.

Just notice how you feel, 
your vibration, your mood.

Taking one more quiet 
moment to just lean in,

collect yourself.

Tap into that magic.

The magic of yoga where you can
come on to your mat feeling one

way and then step off your mat
feeling completely transformed.

It is magic and it's magic
that I think we all possess,

these tools, 
these power tools to

shape the way we move 
and guide the way we feel.

Which of course 
influences the way we act

and converse with others.

So in a nutshell, you rock.

Thank you for taking the time
to practice with me and with so

many beautiful 
people around the world.

We're gonna bring 
the palms together.

Thumbs right up 
to the third eye.

Take a deep breath in.

And exhale to close.

We bow and whisper, "Namasate."

(gentle music)