- Hey everyone and 
welcome to Yoga With Adriene.

I'm Adriene and this is Benji
and today we have an awesome

practice to remind you that you
are awesome and you are loved so

hop into something 
comfy and let's get started.

(gentle music)

Alright my darling friends,
let's begin seated.

Come on down to the ground.

Sit up nice and tall and just
take your time just getting

settled in here.

The fact that you 
selected this video,

that you're taking a short
amount of time to just plug in

and practice and 
find what feels good,

it's a big deal.

Especially if you're feeling a
little off or you're feeling

like you could use some
healing or just some good vibes.

So we're going to make sure to

provide that today or at least

aim to do our best to provide
you with an opportunity to just

tend to whatever it is you're
feeling and hopefully you step

off the mat with a 
connection to your heart

and the connection to your power

and a connection to

how awesome you are.

So hopefully by now 
you're on the ground here,

sitting up nice and tall.

We're gonna slowly draw the
hands together at the heart,

Anjuli Mudra and close the eyes.

We'll take a second here
together so I say together to

remind you that 
you're not alone.

And while you do have the task

of tending to 
your individual self,

there is this idea that we
embrace in yoga practice that

we are one and that

we are a reflection 
of one another.

And particularly through Yoga
With Adriene channel and this

community we have the 
opportunity to see and be

reminded time and time 
again that you're not alone.

So it's kind of a lot to chew on
here as you begin to settle in

to the present moment.

I invite you to start 
to notice your breath.

And in this tune in you're just
taking a second to acknowledge

whatever it is you're feeling
and do that in a way where you

don't have to 
identify good or bad.

Just simply notice what is.

And then if you're 
feeling stuck here already,

totally normal, 
you're not alone,

start to listen to 
the sound of your breath.

Your song. Your spirit.

So we're gonna 
inhale deeply here.

Breathe in.

Listen, listen, listen 
and then as you exhale,

keep listening, breathe out.

And then slowly lift your heart
as you continue to breathe in.

And welcome a 
softening of the shoulders,

the head, the neck, just nice
and easy stacked over the heart

as you breathe out.

And if you get sleepy here or
frustrated or whatever's coming

up just embrace it 
with love and with care

and commit to doing this 
whole practice until the end.

It's not a long one.

Great, take one 
more breath here.

A quiet moment to yourself.

Just acknowledging who you
are and where you are today.

There's such power 
in just acknowledging

exactly where you are.

Not having to 
hide it or mask it.

Sweet, then gently begin to
bow the head to the heart.

Feel a nice long stretch
through the back of the neck.

And then slowly 
bat the eyelashes.

Flutter them open.

And we'll come all the way
up to cross-legged position.

Hands can rest gently 
on the knees or the thighs.

Great, drop the 
chin to the chest.

And then look 
up towards the sky.

Careful not to 
crunch the back of the neck.

Think about drawing a 
line with your nose down.

And then up.

Down.

And then up.

Great, bring it back to center.

Now side to side.

Look to the right.

And then to the left.

And then just again, think about
drawing a straight line with

your nose back and forth.

Keep the spine nice and long
here and if you need to close

your eyes and really imagine
or visualize the muscles that

you're stretching, 
the length that you're creating

each loving gesture.

Cool and come back to center.

We're gonna slowly, lovingly
move forward on to all fours.

And come into your power here
by syncing up with your breath.

Inhale, drop the belly,
open the chest.

And exhale, round through.

Claw through the fingertips,
breathe out.

Inhale, rolling 
through nice and slow.

And exhale, rounding through,
nice and slow.

One more time to the sound,
to the rhythm of your breath.

And then inhale, come 
back to Tabletop Position.

You're gonna curl just the right
toes under and kick them out.

So right leg is straight, you
have a soft bend in both elbows.

Now draw your navel 
in up towards your spine.

Feel that connection 
around your solar plexus,

your core, lighting 
just a little bit of a match,

a little fire there.

And then you're gonna rock front
to back and breath in and out

like you love yourself.

Slowly bringing your mind's eye,
your attention to the sensations

of the body and not whatever
baggage or thoughts you've come

on to the mat with.

So we've taken a 
second to tune in,

now we're going to 
use the physical practice

to guide the energy and

hopefully flush out just 
a little bit of tension

or stress or toxicity.

Anything that you might be
carrying around that you just

simply don't need any more
that might be making you feel a

little less than.

Which is totally normal,
totally human.

Alright, here we go.

You're gonna find stillness now
in the back leg and we're gonna

send the left 
fingertips forward.

Inhale in, exhale, lift 
the right inner thigh up.

So right toes are 
hovering above the ground.

Turn your toes 
down toward the earth.

Inhale in again and 
then on your next exhale

round everything through.

Chin to chest, navel draws up,
knee to nose.

Great, inhale, 
carving lines through space.

Open and extend,
straighten the arm, the leg.

And then exhale, 
bend elbow and knee.

Bring it in.

One more time, 
you got it, inhale,

welcome a little heat 
to the body and exhale,

focus on this gesture.

Beautiful then slowly 
come back to Tabletop Position.

Curl the left toes under 
and send the left leg out.

Continue to focus and refocus
on the sound of your breath.

We'll start to rock front
and back feeling that opening

through the 
back of the left leg,

the foot, the ankle.

You also have and opportunity
here to find more integrity in

the spine by lifting the front
body up to meet the back body as

well as finding nice 
long length through your neck.

Your gorgeous, gorgeous neck.

This connection from our head,
mental energy,

to the heart,
your emotional energy. Right?

Okey doke, find stillness.

When you're ready, find your
foundation nice and strong.

Find support from within.
You got it.

And then reach the 
right fingertips forward.

Really, really reach.

And then when you're ready,
inhale in, exhale, lift off.

Left inner thigh lifting.

Turn the left toes down,
you got it.

Now we're creating a 
full body experience here.

One more big breath in 
and on your next exhale,

round and squeeze it 
through back to center.

Nice, inhale, spread 
the fingers and toes,

find extension.

And exhale, rounding 
through chin to chest.

Make the most of it.

Nice, one more time.

Strong and steady building
strength in that left arm.

And exhale, 
connect to your core,

navel draws up, up, up.

Squeeze and lift,
squeeze and lift.

And then release 
everything to the ground.

Awesome, big toes come to touch.

Knees super wide.

Inhale, drop the belly, 
feel that stretch

through the front body.

And then exhale, 
send the hips back.

You're gonna walk 
the fingertips forward and

then melt your 
heart to the earth.

Surrender, close your eyes.

Allow yourself to 
really relax here.

Calm the nervous 
system by keeping smooth,

slow, controlled breaths going.

And then here's just a lovely
little shape to close your eyes

and really embody a surrender.

Surrender to that 
which you can not control.

Melt your heart to the earth.

And trust.

There's an opportunity here
to quietly say to yourself,

you can either whisper it out
loud or just on the inside,

"Everything is as it should be."

Now activating this next 
motion from your lower ribs,

that third chakra which 
is all about confidence.

It's all about your personal
power so hug the lower ribs in,

draw the lower belly in towards
the center and then let that be

what lifts you up and you're
gonna slowly come forward,

walk the knees in, and then nice
and easy you're gonna curl the

toes under and then we're gonna
peel it up to Downward Dog.

Same thing, try to keep those
lower ribs hugging in here.

Connecting to that power point.

Just above the navel.

And then peddle it out.

Find what feels good here.

Upper arm bones rotate out.

Nice, long refreshing breaths
in and out through the nose.

Exhaling out through 
the mouth whenever you need.

So don't be shy, 
give a nice sigh out

whenever you need to let go.

Surprise yourself.

And then press into 
your fingerprints,

press into your index 
finger and thumb firmly.

You're gonna bring the big
toes in just a bit and then once

again we're gonna connect to
that place just above the navel,

the lower ribs hug in as you
squeeze right knee into chest.

Just a little 
pike position here.

Connecting to your core.

Arms may start to shake 
or tremble here, you got it.

Breathing deep 
for five, four, three.

It's like a cross 
between a flamingo and a dog.

And then release 
right toes to the ground.

Stick with it.

Upper arm bones rotate 
out so you have that brace.

Press into the fingertips, take
pressure out of the wrists and

slowly pike up 
through the left knee.

Connect to your core.

Lower abs and upper abs
cinching in towards the middle,

towards that strong 
power point, your third chakra.

We're here for three, two.

Nice work, release on the one.

Bend the knees, 
slowly lower to the ground.

You're gonna bring 
the knees together,

really together for Hero Pose
or if this shape is not for you,

then you'll just come to 
a nice, comfortable seat.

Everyone allow your palms to go
face up as you rest them gently

on the knees or the thighs and

feel that flush of energy 
in the body here.

Close your eyes so 
you can really connect.

So this shape
is called Virasana, the hero.

So take a couple cycles of
breath to really embody this

pose, whatever 
that means to you.

Close your eyes.

Listen to the 
sound of your breath.

Nice, beautiful 
big breath in here.

Exhale to flutter the eyelashes.

Eyes open and you're just gonna

take a nice easy 
twist to the left.

Breathing into 
lower belly reserves.

So lots of love 
in as you breath in,

down, down, down 
towards the lower belly.

And then lots of 
love out as you twist.

One more time, 
inhale lots of love in.

And exhale, twist.

Back to center.
From your center, move.

So keep the spine, 
midline connected here

and then here we go inhale in.

Exhale, twist to the right.

Inhale to lift and lengthen.

And exhale to twist.

Now as you inhale,
drop awareness,

drop that breath down into the
diaphragm down in to the belly,

towards your guts.
Inhale.

Think lots of love in.

Exhale, lots of love out.

Sweet, come back 
to center, very nice.

We're gonna come 
forward into a Plank.

So even if this little bit is 
a struggle here, stick with it.

Stick with your breath and see
if you can push yourself to

your appropriate 
edge here, right?

This is designed 
this way for a reason.

Want you to connect to your
power and we'll add a little

mantra to it as well.
So here we go.

Plank Position.
Or Half Plank!

You can work in the same 
Plank posture in the spine,

in the arms, and in the neck
with the toes up and knees down.

So same thing.

So find your 
version of Plank today.

And here we go.

We're gonna go 
left hand to the ground,

come on to the outer 
edge of your left foot.

Turn.

Inhale, open right 
fingertips to the sky.

And then exhale, bring it down.

Now, right hand 
comes to the earth.

We turn on to the 
outer edge of the right foot.

Inhale, left fingertips 
reach up towards the sky.

And back to center.

Now keep it going,
nice and slow.

So how you handle 
yourself here is everything.

Lift the hips, 
if you're on the knees,

you're gonna slowly 
just come on to one side.

Inhale, pull up 
and do a twist here.

Keep head, heart and pelvis
in one line and then slowly,

gently, come through center.

Stack and lift.

So keep it going here.

Connect to your core.

You're doing great.

Inhale to reach up, 
exhale to come back down.

And the next time you're on
the outer edge of the left foot,

right fingertips
towards the sky, pause.

Lift the hips up.

Lengthen through 
the crown of the head,

reach your tail towards 
the back edge of your mat.

Now check it out, you're gonna
slowly come all the way back

down, lower the knees, 
and thread the needle here.

Come on to your right ear.

Press into your left palm.

Left elbow towards the sky.

Detox, breathe into your belly.

And exhale to let something go.

Nice, come back to center.

Return to your 
Plank or Half Plank.

Right hand comes to the earth,
inhale turn on to the outer edge

of your right foot.

Reach towards the 
sky here and pause.

Draw the shoulders 
away from the ears.

Welcome that shake,
that tremble.

We're flushing out the body,
moving the energy so you can

feel good when you step up off
the mat so you feel confident

and comfortable 
in your own skin.

Inhale, lift the hips.

Exhale, nice and slow.

Negotiate.

Knees come to the ground.

Thread the needle, left
fingertips go in and underneath

the bridge of the right arm.

Press into your right hand 
and an amazing twist.

Moving the energy that 
runs up and down the spine.

Inhale deeply.

Exhale completely.

Awesome.

Come back to center,
stick with me guys.

Here we go, right into it.

Just flicked my hair. (laughs)

It's working!

We're gonna come 
onto the forearms here.

You can either interlace 
the fingertips here

or keep them wide.

I'm gonna recommend interlacing
and then if you don't like that

you can change 
it but start there.

And then we're gonna 
slowly send the heels back.

And straighten through the
legs and we come here to breath.

To shake.

To focus our gaze downward.

Think about your lower belly.

Drawing in and up and then your
upper abdominals drawing down.

So everything cinching 
towards the middle here.

Hip points try to 
shine up towards your face.

And we're here for 
five, four, you got it.

Stick with me.

Three, two and then lower 
everything down on the one.

Awesome work.

You're gonna create a little
pillow for your forehead with

your palms and then just rest
your forehead on your palms.

Bring the big toes 
to touch and then allow,

you can physically 
adjust so it feels really good.

Allow your heels to splay out
left to right and you soften and

you breath into your belly.

Nice and then 
slowly lift the forehead,

bat the eyelashes open.

One more time we're gonna 
come to that Forearm Plank.

If you want to try a different
variation here you can,

otherwise 
interlace the fingertips,

curl the toes under, inhale in.

Exhale, draw the navel up and in
and this is where our mantra's

gonna come into play.

So here we go, we're really
reaching sits bones to heels.

We're reaching the 
heels actively back.

Tail really reaching back.

Crown really reaching forward.

Now press into your elbows,

draw your shoulders 
away from the ears.

Lower belly draws in.

Upper abs down in 
towards the middle.

Everything's cinching in 
towards that third chakra.

And the mantra here is,
"I am strong."

Quietly whisper to yourself,
"I am strong."

I am strong.

Good, we're here for five.

Repeat the mantra if you like.

Four, three, two.

Awesome, release on the one.

Come all the way 
down back to your pillow,

big toes to touch,
heels splay out.

This time shake 
the hips a little.

Shake your booty a 
little left to right.

Let your breath do what it wants
to do here which is probably

nice, big, deep, full 
loving inhalations and

nice, long, releasing exhales.

Relax your back.

Relax your shoulders.

And since you're 
kind of safe here,

hidden, in case you're
practicing with someone and you

just feel a little 
insecure still just (sighs)

open the mouth.
Let your jaw just soften.

So fearful 
thoughts are a part of life.

That wave of anxiety that 
can blanket each and

every one of us, a part of life.

But the yoga practice 
offers us so many tools

and an opportunity
to move that energy.

Nice and slow, lift the head and
you'll bring the toes and heels

in line with the hip points and
we're just going to slide the

hands right 
underneath the shoulders.

Tuck the elbows into the 
side body and catch a wave.

Here we go.
Inhale, Baby Cobra.

Exhale to release.

Here we go, inhale.

Mama Cobra or just 
a little bit higher.

Oh yeah.

Strengthening through the spine.

And then last one.

Careful not to push it.

Just meet your 
appropriate edge here.

Nice.

Curl the toes under.

Press up to all fours.

Walk the knees together.

Send the sits bones back.

Paint your yoga 
mat beautiful color.

Paint the fingertips all the
way down and come into Balasana.

Alright, last beats 
of the practice here.

Let your shoulders relax.

Feel your breath.

Quietly whisper to yourself,
"I got this."

Then when you're ready, press
into the ground and try to move

from your center as 
you slowly, articulately,

roll up through the spine.

Again, if Hero Pose is not good
for your knees or your body,

you'll find your own Hero Pose

and we'll meet there with 
hands back at the heart.

Alright, nice active breath.

Inhale lots of love in.

Exhale lots of love out.

Let us know how you're feeling
after this practice in the

comments section down below.

Let's connect.
Let's keep talking.

Let's make sure 
to remember that

this is about having
a conversation.

Keepin' it real so that 
we can find what feels good,

serve ourselves 
and serve each other.

Alright, I love you guys.

Bring the thumbs 
right up to the third eye.

You did great work.
Thank you for being here.

One last breath in.

And then we breathe out to bow.

Namaste.

(gentle music)