WEBVTT

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- Hello and welcome 
to Yoga With Adriene.

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I'm Adriene and today's practice

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promotes a healthy blood flow.

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Hop into something 
comfy and let's get started.

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(creepy music)

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Okay my friends, 
today we're going

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to begin lying 
flat on our backs.

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

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weight of your body

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to simple release 
fully into the earth.

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

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

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flowing and 
find what feels good.

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So let's start by 
just clearing everything.

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You're gonna close your eyes.

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

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no matter what your day is like,

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just let your body 
release into the earth here.

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Trust me, trust yourself,
trust this video,

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this time, this valuable time.

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Take a deep breath in.

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

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of my voice to guide you.

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

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Sinking into the earth.

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Just taking a moment 
before we move and get a healthy

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circulation going just taking
a moment to find stillness.

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Perhaps considering it

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a moment to empty your cup.

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So that you can fill it
consciously for the duration of

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our short practice.

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As you're ready, you're gonna

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

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Nice and slow here to start.

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Just rocking the 
head side to side.

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

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Starting to stretch gently
through the muscles of the neck.

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Keeping the shoulders, 
the hips, the ankles,

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still really, really heavy.

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Start to breath a 
little deeper here, more fully.

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Soften through the jaw.

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

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next inhale reach your 
fingertips up towards the sky

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and on your exhale 
cross one arm over the other.

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Give yourself a big hug.

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Then inhale, reach fingertips
back up towards the sky.

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Exhale, cross the 
opposite arm over.

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Give yourself a big hug. 
Beautiful, then inhale,

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reach the fingertips 
up towards the sky.

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Exhale, take them 
all the way back.

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Big full body stretch here.

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Tuck your chin.

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Slightly lengthen 
through the back of the neck.

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Start to breathe 
again a little deeper,

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more fully, feeling the lungs,

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the ribs expand 
as you breathe in

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and soften 
as you breathe out.

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

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you flex your toes 
up towards the sky.

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Imagine you're standing on the
earth reaching fingertips up

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

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really heavy here as your 
reach the fingertips back,

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flex the toes up 
towards the face.

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Inhale in.

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Exhale, slowly reach the 
fingertips all the way up

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towards the sky and 
then all the way down,

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palms to earth.

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Find that connection 
to your core, your center.

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

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up towards your 
heart or your chest.

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

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Feel your lower back 
nice and flush with the mat.

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Again, neck nice and long.

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

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Feel that lower 
back flush with the mat.

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You're gonna get a 
little massage now here

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in the lower back.

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Feeling the spine on the earth.

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The kidneys, 
shoulder blades coming together.

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

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Awesome, then 
come back to center.

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Find that connection to your
core by drawing from the lower

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belly in and your upper 
abdominals in towards the

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center, the midline 
as we like to call it.

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Then use your hands pressing
into the earth to slowly send

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your toes up towards the sky.

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

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enough to have 
straight legs here

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so if your knees 
are bent here, awesome.

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Keep breathing, 
keep working there.

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

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

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

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

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

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Again, stay 
connected to your core.

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Again, lower back 
flush with the mat,

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hands on the earth.

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We're pointing the toes here.

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We're letting the blood 
flow opposite direction here.

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So you might get a 
little tired at one point.

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Especially if this 
type of practice is new.

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

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Super awesome if you 
are on your feet all day.

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Okay, and then gentle move here.

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

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heels up towards the sky.

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

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We're flexing the feet here.

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Breathing deep.
You might even start to feel a

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

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That means we're 
moving it around.

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Not just the blood 
but the energy

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of the body, the prana.

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Keep breathing deep, 
the shoulders relaxed.

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Again, hips heavy,
core activated.

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You're gonna point the toes now.

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One more time breathing deep.

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Use your breath if 
you're getting tired here.

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

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Spread the toes this time.

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Really dig your heels up 
into an imaginary surface.

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Awesome work.

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

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You're gonna send your 
fingertips all the way up

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towards the sky and 
then all the way back.

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

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up here, keep it flush 
down so stay connected.

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Hug the lower ribs in.

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Nice core workout here as well.

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

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the core as your reach 
fingertips up towards the sky,

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lift the head, the neck,
the shoulders.

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Try to touch your toes.

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And then inhale, 
release it back down.

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Exhale, try to touch your toes.

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Lift it up.

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Inhale, release it back down.

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Exhale, try to touch your toes,

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this is the last one,
pause here.

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Breathe, breathe, breathe.

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Scoop your tailbone 
up towards the sky.

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And then exhale to release.

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Bend the elbows, awesome.

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Bring the hands behind 
the backs of the thighs,

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the hamstrings.

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You're gonna allow 
the legs to come down.

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Just take a 
second to feel this out.

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Ooh, blood flow.

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

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

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

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Use your breath.

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Massaging the back body.

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Again, getting 
the juices flowing.

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Creating a healthy 
flow of blood and energy.

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Gonna get you feeling awesome.

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

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

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Head over heart, 
heart over pelvis.

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So right away 
finding lift in the chest.

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You're gonna take 
your fingertips behind you.

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Fingers pointing 
in towards your body.

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

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

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Press up off your fingers to
come into Baddha Konasana.

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You're gonna take 
your strong hands,

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

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to the soles of your feet.

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You're gonna give 
yourself a little massage.

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

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wherever feels good.

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So you can 
squeeze the toes. Right?

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What's going on 
in your feet today?

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

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thumbs to my calves, 
my ankle, my achilles.

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And then as you 
start to lean into this,

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

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

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yourself a 
massage and it's amazing.

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It's a great act of self love.

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Ah but on the feet here 
also a little reflexology.

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

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your groove on 
here with the feet.

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Remember to sit 
up nice and tall.

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So there's gonna be a 
temptation to collapse

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so keep length in the spine.

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

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not least the breath in and out.

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Deeply, fully.

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Maximizing this amazing
time that you've carved out to

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connect to 
yourself and your body.

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Mhmmm, mhmmm, mhmmm.

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

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

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Inhale, sit up nice and tall.

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Just do this to the 
best of your ability.

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Exhale, draw your 
nose towards your knees.

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Just round through.

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And then inhale to 
come all the way up.

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Fingertips are 
gonna go back behind you,

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fingertips pointing in and

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you're going to 
press into the palms.

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No pressure in the wrists.

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

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walk your feet as 
wide as your yoga mat.

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Be specific about this.

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So bring your feet to 
the edges of your mat.

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

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so we're not collapsing here.

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

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Inhale, lift your heart.
Let's focus.

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Exhale, take your 
knees all the way over

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towards the right 
side of your body.

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Pause here, let the 
lower body get heavy again.

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Let your heart lift up.

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Amazing internal 
rotation in the left hip.

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Amazing external 
rotation in the right hip.

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Keep the feet where they are.

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

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As you breath in, look up.

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Exhale, keep the 
feet where they are.

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You're going to 
come through center.

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

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Come out of the wrists,
lift your chest.

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Think Upward Facing Dog here.

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Again, find that 
internal rotation.

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

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Inhale.

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

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and over towards the right.

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It's just like anything.

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The more you can 
lean into the sensation

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and relax into it, the better.

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Inhale, exhale, 
press into the fingertips.

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Take pressure out of wrists as
you come through center over

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towards the left.

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

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a couple more on your own.

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Back and forth.
Back and forth.

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

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We're opening up the shoulders.

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We're opening up 
through the armpit chest.

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Where all the yummy lymph is.

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You're getting a nice 
stretch through the forearms.

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

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Then even it out.

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Even it out, even it out.

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And then we're 
gonna come back to center.

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So bring the feet together.

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Sit up nice and tall.

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Release the fingertips,
take them forward.

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You should feel this 
awesome flush of energy here.

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Connect to your core here.

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And then take 
the fingertips down,

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Thriller Arms.

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

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Lift the shins 
parallel to the sky.

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Now we're in a Boat variation.

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Just connecting to our center.

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You got it. Really nice.

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

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

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You're gonna bring the 
fingertips all the way up

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

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bring them to the right,
a little Russian twist.

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Inhale, reach the fingertips up.

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Exhale, to your left,
little Russian twist.

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

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

00:12:13.132 --> 00:12:15.134
through all the 
way to all fours.

00:12:17.337 --> 00:12:19.706
Center yourself on the 
mat nice and easy here.

00:12:19.706 --> 00:12:22.590
You're gonna inhale, 
drop the belly for Cow Pose.

00:12:24.277 --> 00:12:26.479
Exhale, round the spine for Cat.

00:12:26.479 --> 00:12:28.815
(whooshes)

00:12:28.815 --> 00:12:32.039
Inhale, drop the belly for Cow.

00:12:33.853 --> 00:12:37.056
Nice audible exhale as your
round the spine arching your

00:12:37.056 --> 00:12:38.921
back like a black Halloween Cat.

00:12:38.921 --> 00:12:41.263
(whooshes)

00:12:41.263 --> 00:12:42.161
Awesome, inhale.

00:12:42.161 --> 00:12:45.164
Neutral spine, 
Tabletop Position.

00:12:45.164 --> 00:12:46.733
Curl just the right toes under.

00:12:46.733 --> 00:12:49.469
Shoot the right 
heel all the way back.

00:12:49.469 --> 00:12:51.371
Rock front, rock back.

00:12:51.371 --> 00:12:54.551
Rock front again, the next
time you rock back stay there.

00:12:54.551 --> 00:12:56.476
Really reaching the right heel

00:12:56.476 --> 00:12:57.810
towards the back 
edge of your mat.

00:12:57.810 --> 00:13:01.147
Feeling nice space in the
front of the right hip crease.

00:13:01.147 --> 00:13:02.548
Cool, then inhale in.

00:13:02.548 --> 00:13:03.950
Exhale, like a rocket ship,

00:13:03.950 --> 00:13:05.852
lift just your 
right heel all the way up.

00:13:05.852 --> 00:13:08.254
Engaging the glutes and then
you're gonna bend your right

00:13:08.254 --> 00:13:11.724
knee and bring it all the way
up and into a nice low lunge.

00:13:11.724 --> 00:13:14.861
Walk the left 
knee back just a bit.

00:13:14.861 --> 00:13:17.497
Hands are gonna come to the
heart as you squeeze the inner

00:13:17.497 --> 00:13:19.399
thighs together 
and power up, press up,

00:13:19.399 --> 00:13:21.301
strong and steady.

00:13:21.301 --> 00:13:22.368
Breathe into your belly here.

00:13:22.368 --> 00:13:24.003
Inhale.

00:13:24.003 --> 00:13:26.339
Exhale, relax 
the shoulders down.

00:13:26.339 --> 00:13:27.607
Check it out now, inhale,

00:13:27.607 --> 00:13:29.942
fingertips reach 
up towards the sky.

00:13:29.942 --> 00:13:32.378
Just like in the Russian twist,
pull the right hip crease back.

00:13:32.378 --> 00:13:34.747
You're gonna take it 
over towards the right.

00:13:34.747 --> 00:13:38.084
Now from here we're gonna take
outer edge of the left elbow to

00:13:38.084 --> 00:13:40.853
the outer edge of the right
thigh and you're gonna work in

00:13:40.853 --> 00:13:44.323
time to bring your 
thumbs to your sternum.

00:13:44.323 --> 00:13:46.325
Breathing deep here.

00:13:49.262 --> 00:13:51.164
Inhaling to find length.

00:13:51.164 --> 00:13:53.032
Exhaling, go a little 
deeper into your twist.

00:13:53.032 --> 00:13:54.934
(whooshes)

00:13:54.934 --> 00:13:57.770
Great, to come out of the pose
press through the ball joint of

00:13:57.770 --> 00:13:59.305
your right big toe.

00:13:59.305 --> 00:14:02.008
Inhale, reach the fingertips
all the way up towards the sky.

00:14:02.008 --> 00:14:04.043
Big stretch, big breath.

00:14:04.043 --> 00:14:06.812
Exhale to bring 
it all the way down.

00:14:06.812 --> 00:14:07.980
Quick counter pose here,

00:14:07.980 --> 00:14:09.782
flex your toes 
towards your third eye.

00:14:09.782 --> 00:14:11.150
Pull back on the 
right hip crease.

00:14:11.150 --> 00:14:13.486
Straighten through 
the right leg, smile.

00:14:13.486 --> 00:14:16.022
Then slowly coming 
back all the way through.

00:14:16.022 --> 00:14:17.490
You're gonna plant the palms and

00:14:17.490 --> 00:14:19.125
just nice and easy 
connect to your core here.

00:14:19.125 --> 00:14:20.059
No Plank Pose today.

00:14:20.059 --> 00:14:22.662
You're gonna come all the way
through all fours and then we're

00:14:22.662 --> 00:14:24.263
gonna curl the right toes,
excuse me,

00:14:24.263 --> 00:14:27.800
left toes under and 
shoot the left heel out.

00:14:27.800 --> 00:14:29.902
Rock front, rock back.

00:14:29.902 --> 00:14:31.204
Rock front again.

00:14:31.204 --> 00:14:32.772
Make sure you're not 
collapsing in the neck here.

00:14:32.772 --> 00:14:35.475
Remember neck is nice and long.

00:14:35.475 --> 00:14:36.809
And then next 
time you rock back,

00:14:36.809 --> 00:14:39.212
pause there, breathe, 
press away from your yoga mat.

00:14:39.212 --> 00:14:42.715
Feel that stretch through the
front of the left hip crease.

00:14:42.715 --> 00:14:44.422
So good.

00:14:44.422 --> 00:14:46.919
And then inhale in,
gaze straight down.

00:14:46.919 --> 00:14:48.421
Use the the sound of 
my voice to guide you.

00:14:48.421 --> 00:14:51.524
You're gonna slowly like a
rocket ship power that left

00:14:51.524 --> 00:14:54.293
heel, left leg all the way up.

00:14:54.293 --> 00:14:55.928
Pause here, breathe deep.

00:14:55.928 --> 00:14:57.563
Inhale in.

00:14:57.563 --> 00:15:00.433
Exhale, you're gonna bring it
all the way up and through into

00:15:00.433 --> 00:15:01.868
a nice low lunge.

00:15:01.868 --> 00:15:04.804
Take a second here to walk
the right knee back just a bit.

00:15:04.804 --> 00:15:08.431
You got this.
Front knee over front ankle.

00:15:08.431 --> 00:15:10.209
Then squeeze the 
inner thighs to the midline.

00:15:10.209 --> 00:15:12.345
Activate that root chakra,
pelvic floor.

00:15:12.345 --> 00:15:17.150
Palms come together 
and then slowly power up,

00:15:17.150 --> 00:15:18.484
hands to heart.

00:15:18.484 --> 00:15:20.012
Pause here.
Careful not to rush.

00:15:20.012 --> 00:15:21.320
Breathe into your belly first.

00:15:21.320 --> 00:15:22.691
Get the breath going.

00:15:26.227 --> 00:15:27.560
And then once 
you have that breath,

00:15:27.560 --> 00:15:29.562
once you have 
your foundation, inhale,

00:15:29.562 --> 00:15:31.164
reach fingertips 
up towards the sky.

00:15:31.164 --> 00:15:33.599
Big stretch.

00:15:33.599 --> 00:15:35.635
And then exhale, 
over towards the left.

00:15:35.635 --> 00:15:37.470
Pull the left hip crease back.

00:15:37.470 --> 00:15:40.006
Think about that Russian 
twist and then from here,

00:15:40.006 --> 00:15:44.010
then we'll take right elbow to
the outer edge of the left leg,

00:15:44.010 --> 00:15:46.712
left knee and we'll 
slowly work in our twist here.

00:15:46.712 --> 00:15:49.715
Breathing to find length.

00:15:49.715 --> 00:15:52.318
Breathing in to find 
length in and exhaling to twist.

00:15:52.318 --> 00:15:54.053
In time you can 
work to get your thumbs

00:15:54.053 --> 00:15:56.289
in towards your heart center.

00:15:56.289 --> 00:15:57.824
Breathe deep.

00:15:57.824 --> 00:15:58.991
Neck nice and long here.

00:15:58.991 --> 00:16:01.160
Shoulders away from the ears.

00:16:01.160 --> 00:16:03.138
Awesome work.
Big detoxifying twist here.

00:16:03.138 --> 00:16:05.097
Breath into the belly.

00:16:07.564 --> 00:16:10.469
Good and then slowly press into
the ball joint of that front big

00:16:10.469 --> 00:16:12.014
toe for stability here.

00:16:12.014 --> 00:16:14.307
You're gonna dial it 
all the way back to center.

00:16:14.307 --> 00:16:16.876
Move from your 
center as you inhale.

00:16:16.876 --> 00:16:18.411
Reach the arms all the way up.

00:16:18.411 --> 00:16:19.679
Big full body stretch here.

00:16:19.679 --> 00:16:20.813
Big breath.

00:16:20.813 --> 00:16:22.181
And then exhale to rain it down.

00:16:22.181 --> 00:16:24.313
Wiggle the fingertips this time.

00:16:24.313 --> 00:16:25.251
Counter stretch.

00:16:25.251 --> 00:16:26.586
Straighten the front leg.

00:16:26.586 --> 00:16:27.887
Pull the left hip crease back.

00:16:27.887 --> 00:16:30.056
Flex your left 
toes towards your face,

00:16:30.056 --> 00:16:31.204
your third eye.

00:16:31.204 --> 00:16:35.494
Inhale in here and then exhale
to roll all the way through.

00:16:35.494 --> 00:16:39.899
Bring a little inner smile
back to the dance here and then

00:16:39.899 --> 00:16:42.602
you're gonna bring 
the hands to the earth,

00:16:42.602 --> 00:16:44.136
back to all fours here.

00:16:44.136 --> 00:16:45.805
We're gonna end 
with a little core lift

00:16:45.805 --> 00:16:47.907
so curl the toes under.

00:16:47.907 --> 00:16:50.343
Inhale in, exhale,
lift the knees

00:16:50.343 --> 00:16:53.512
and let them 
hover nice and easy.

00:16:53.512 --> 00:16:54.847
Gaze straight down.

00:16:54.847 --> 00:16:56.215
Hovering table here.

00:16:56.215 --> 00:16:58.484
We start to shake, we start 
to welcome a little heat.

00:16:58.484 --> 00:16:59.318
You're doing awesome.

00:16:59.318 --> 00:17:02.088
Breathing deep here.

00:17:02.088 --> 00:17:04.824
Finding the Suhka, the ease,
the grace here

00:17:04.824 --> 00:17:06.925
as you claw 
through the fingertips.

00:17:06.925 --> 00:17:08.394
If you have to 
have a little more here

00:17:08.394 --> 00:17:10.930
you might bring 
one knee into center.

00:17:10.930 --> 00:17:12.431
And then release it.

00:17:12.431 --> 00:17:15.166
And then you might bring 
the other knee into center.

00:17:15.166 --> 00:17:15.902
And then release it.

00:17:15.902 --> 00:17:17.970
Everyone we're pressing 
away from the yoga mat.

00:17:17.970 --> 00:17:20.071
We're here for three, two.

00:17:20.071 --> 00:17:22.974
Slow descend of 
the knees on one.

00:17:22.974 --> 00:17:24.175
Nice, soft landing.

00:17:24.175 --> 00:17:27.146
This time you're gonna cross
your left ankle over your right.

00:17:27.146 --> 00:17:31.250
Be mindful here as you 
slowly take your center back.

00:17:31.250 --> 00:17:33.386
You're gonna drag your 
fingertips back in space and

00:17:33.386 --> 00:17:35.851
we're gonna 
come all way through

00:17:35.851 --> 00:17:38.766
mindfully to Sukhasana.

00:17:38.766 --> 00:17:40.559
Flip those palms up 
towards the sky.

00:17:40.559 --> 00:17:42.194
Lift your heart, your chest.

00:17:42.194 --> 00:17:44.196
Align head over heart,
heart over pelvis.

00:17:44.196 --> 00:17:46.714
Take the deepest 
breath you've taken all year.

00:17:46.714 --> 00:17:50.336
Inhale and exhale with 
sound out through the mouth.

00:17:50.336 --> 00:17:51.470
Relax your shoulders down.

00:17:51.470 --> 00:17:52.905
(sighs)

00:17:52.905 --> 00:17:53.839
Two more just like that.

00:17:53.839 --> 00:17:55.374
Inhale, lots of love in.

00:17:55.374 --> 00:17:56.762
Breathe.

00:17:57.743 --> 00:17:59.111
And let something go.

00:17:59.111 --> 00:18:00.379
(sighs)

00:18:00.379 --> 00:18:02.330
And one more, make it awesome.
Here we go.

00:18:04.478 --> 00:18:05.685
Empty it out.

00:18:05.685 --> 00:18:06.886
(sighs)

00:18:08.047 --> 00:18:09.355
Pause here.

00:18:09.355 --> 00:18:10.957
Maybe bring 
index finger to thumb.

00:18:10.957 --> 00:18:12.692
Maybe not.

00:18:12.692 --> 00:18:13.593
Find what feels good.

00:18:13.593 --> 00:18:14.560
Try not to fidget here.

00:18:14.560 --> 00:18:18.166
Just notice how you feel, 
your vibration, your mood.

00:18:33.012 --> 00:18:37.750
Taking one more quiet 
moment to just lean in,

00:18:37.750 --> 00:18:39.752
collect yourself.

00:18:41.454 --> 00:18:44.724
Tap into that magic.

00:18:44.724 --> 00:18:47.560
The magic of yoga where you can
come on to your mat feeling one

00:18:47.560 --> 00:18:51.731
way and then step off your mat
feeling completely transformed.

00:18:51.731 --> 00:18:54.333
It is magic and it's magic
that I think we all possess,

00:18:54.333 --> 00:18:57.707
these tools, 
these power tools to

00:18:59.071 --> 00:19:03.542
shape the way we move 
and guide the way we feel.

00:19:03.542 --> 00:19:06.796
Which of course 
influences the way we act

00:19:06.796 --> 00:19:10.216
and converse with others.

00:19:10.216 --> 00:19:12.184
So in a nutshell, you rock.

00:19:12.184 --> 00:19:15.955
Thank you for taking the time
to practice with me and with so

00:19:15.955 --> 00:19:17.490
many beautiful 
people around the world.

00:19:17.490 --> 00:19:18.858
We're gonna bring 
the palms together.

00:19:18.858 --> 00:19:20.192
Thumbs right up 
to the third eye.

00:19:20.192 --> 00:19:21.670
Take a deep breath in.

00:19:23.035 --> 00:19:25.093
And exhale to close.

00:19:25.093 --> 00:19:29.099
We bow and whisper, "Namasate."

00:19:30.239 --> 00:19:34.488
(gentle music)