- Hey everyone and 
welcome to Yoga with Adriene.

I'm Adriene and today we have a

yoga for self respect practice.

So today you don't have to 
do this but I invite you to

grab a little something extra.

Light a candle, 
light some incense,

have a cool glass of water,
grab a blanky,

say a prayer, and then 
hop into something comfy

and let's get started.

(upbeat music)

Alright my friends, welcome.

Let's begin seated in a 
comfortable position of your

choice and 
that's not just a line.

Today I want 
you to really think,

"How would I feel good?"

So maybe Sukhasana,
maybe Siddhasana,

one foot in front of the other.

Maybe it's available and would
feel good in your body to bring

the big toes together, allow the
heels to open up and you place

your bum right between 
that little seat there.

So come into a comfortable seat
and really it doesn't matter

what you do as I often say here
but just how you do it so

I'm trying to just activate the
brain to kind of let go of the

day thus far and 
start to make choices that

feel good or that feel right.

And that said you can 
come into this choice and go,

"Actually, I'll come 
back over here."

Come into a nice, 
comfortable seat

and whether or not you

grabbed a blanket or lit a
candle or said a prayer I'd like

for you to take 
this moment now

to find length in the spine,

bring your left hand 
to your heart and

your right hand to your belly.

Start to relax your shoulders

and welcome a gentle breath in.

So we're at our best and

I believe we truly can be of

service to others when we feel
like we are in alignment with

who we truly 
are and you're like,

"Yeah, that sounds 
really nice but

"how do I get there, Adriene?"

Someone asked me recently,
this really is true story,

"Okay Adriene, but how 
do I practice divine love?"

And I was like, "Oh, snap."

And I think the 
answer is look inside.

And so we're constantly looking
to other people everywhere

to validate, 
to show us the respect,

and it's like well we wouldn't
be looking for that if we didn't

feel that we deserved it.

So if you have an inkling that
you deserve it already let's

cultivate a 
practice through yoga

that shows us that we

really don't need to 
look outward for that.

It's all inside.

And then, of course,
the Catch-22 is,

and I'm still learning,
trust me,

but the more that we begin to
recognize that and cultivate

self respect, 
self-love practices within

the more we are 
able to believe

and nurture

relationships that

can also provide us with 
that positive feedback.

That respect, that love.

Healthy matches, if you will.

And I just don't mean romantic.

I just mean in all kinds.

So dang!

Take this moment for you,
this is a nice,

juicy just short little

dose of love.

A reminder to look inward when

you're feeling 
disrespected or empty.

(chuckles) It happens.
It's the flow.

Breathe into your hands here.

Just you can digest 
what I just said there

and then just try to let it go.

Trust that that 
knowledge already exists inside,

I'm just a messenger.

Just a buddy, just a pal.

When you're ready, you can bow
the head to the heart and start

to breathe 
again into your hands.

Particularly 
into the lower belly,

just sending some 
depth of breath down there.

Just a way of honoring the body.

Saying, "Okay, I'm listening.

"I'm here.
I pressed play, I'm in.

"Yes.

"I will be here, 
I will listen,

"I will be my own rock."

And then just a little
opportunity here for you

to set an intention.

You can take it or leave it.

If you leave it, just 
focus on your breath here.

Start to breathe deep, notice
the great stretch in the back of

the neck. If you want to take it,

select something, articulate
something that is positive that

will serve you in 
the present moment.

Awesome and then 
when you're ready,

wherever you are, 
you're gonna start to create

a soft, swaying motion.

Move like you love yourself
and if you feel like a fool,

be a fool for love here 
with me and just trust

that you're in the right place
with the right people.

People.

And that this time is valuable.

Make the most of 
this time for yourself.

Again, we don't 
have a long practice.

So the next time 
you lean to the left,

let your left hand come down,

reach your right 
fingertips up and over.

Breathe deep, stretch it out.
Enjoy.

Smell your armpit.

And then come back to center,
find a little sway and the next

time you sway to the right,
plant the right hand down,

lift the left 
fingertips up and over and

find what feels good here.

Ah, awesome.

Let this practice inspire a

newness of breath.

Whatever that means to you.

And then come back to center.

You're gonna bring 
the fingertips behind you.

Turn the fingertips 
in towards your body.

And then lift the chest up and
you might just feel enough of a

stretch here but if you need a
little more you're gonna bring

the hips forward,
just bring your bum forward.

Plant the palms 
down and then inhale,

lift the chest up even more.

Ah, superhero.

Open heart, open mind.

If you're feeling 
a little vulnerable,

vulnerable today and that's
why you selected this practice,

breathe deep my loves 
as you open your heart.

It's all good.

You're doing the right thing.

Great, bring your 
hips back in space,

head over heart, 
heart over pelvis.

You knew it was coming, big hug.

One arm over the other and
you know I always say take what

works for you and 
leave what doesn't.

So if some of the stuff I'm
saying doesn't jive with you,

stick with the video.

There's still a lot 
here for you to play with,

you're in the driver's seat.

Just the physical aspects 
alone of this practice

could be really great.

Steadiness of breath to 
calm your nervous system.

If you are ready to just open
your mind to this idea and the

power of 
cultivating self respect,

self care, self-love practice
and find a little sway.

Relax through the jaw.

Forget what you 
think about yoga.

And then come to center, nice
and stacked through the spine.

Head over heart, 
heart over pelvis.

I got into it there.

And then we're gonna draw the
navel towards the spine here so

chin to chest, we round through.

Should feel great, big stretch.

Round through, round through.

Imagine the crown of 
your head going to the ground.

Should be a great big stretch.

And then, here we go, 
after this contraction,

navel in, in, in 
comes an expansion.

That's the way love goes.

That's the way love goes.

That's the way love goes.

So after contraction 
comes expansion.

So if you're in contraction
right now, guess what?

It's all good.

Alright, opposite arm on top
so whatever arm you did before,

flip it.

Reverse it and 
give yourself a big hug.

Maybe this time you get your
fingers in there for a little

massage, a little massage.

The joys of the 
at-home yoga practice,

come on now.

Gotta take advantage.

And then, here we go, 
this time we're gonna inhale,

start with the lift up.

Elbows up, up, 
up, up, up, up, up,

lift, lift, lift.

And then exhale, chin to chest.

Soft and easy in the neck.

Navel draws in.

And then slowly release.

Awesome.

So now we're gonna 
bring the hands to the knees,

just do a couple quick circles
for the spine so inhale open,

heart open, mind open, 
chest come forward, exhale.

Contract round and back.

Inhale, come forward.

And exhale around and back.

Reverse the circle, 
inhale to come forward.

Exhale around and back.

Stirring the pot.

Inhale, come forward.

Exhale, around and back.

Next time you're back,
lift your legs up.

Shins up towards the sky.

Start to light a little 
fire in your belly but

in the most loving ways.

So if you need to 
bring your hands to catch,

clasp your wrists underneath 
and catch yourself here.

Go ahead and do that otherwise

you might send the
fingertips forward.

You might 
pretend to drive a car.

You might bring the fingertips
to the temples to really light a

nice (chuckles) 
fire in your belly,

in your core.

And then notice how 
this can and will and

is already 
challenging the breath.

Lift your chest, 
just like we did before,

nice, open heart.

Breathe deep.

You got it, breathing deep.

Great, then cross one ankle over
the other and we're gonna come

all the way up through seated.

Tap into a 
little inner smile here,

life is good.

And then we're gonna come
forward and all the way to a

Downward Facing Dog.

So take your time getting there.

Enjoy just waking up your body,
enjoy this time for yourself.

Excuse me, buddy.
I'm sorry lovey.

And in your own time you'll just
send the hips up high and start

to walk it out.
Wake it up.

Stretch it out.

Nice, soft, easy movement.

Listen to the 
sound of your breath.

Thou greatest tool.

And then here's the thing, in
this Downward Dog today drop the

shape and just be yourself.

What does that mean?
I don't know, man.

That's up to you to figure out.

Be yourself.

We're just 
wanting to be ourselves.

And the mat's a great place to
explore what that feels like,

what it looks like, 
our relationship to that.

Respect.

Alright, one or two 
more cycles of breath

to figure out what

be yourself means in 
this Downward Dog today.

Even if you just 
get one little glimpse.

Great and then you're 
gonna bring your right knee in,

tap into that core again and
then step your right foot up and

lower the back knee.

Then keep this soft and easy,

you're gonna walk 
your right foot out.

You're gonna bring your right
hand over towards the left

for a little Lizard variation.

Great, then we'll be yogi's
choice whether or not you want

to keep the back knee down and
the heart open or if you want to

lift the back knee and 
maybe come on to the forearms.

So it's yogi's choice,
check it out.

Breathe, light it up.

Break it up.

I'm cool, I'm hip.

Pull the right hip crease back
in whatever variation you have

decided on and then 
find a deep breath in.

And then wherever you are use an
exhale to slowly come out of it.

Bring the right 
foot back to center.

Pull the right hip 
crease back and send

the hips towards the 
back edge of your mat.

Flex your right toes 
towards your third eye

and straighten your right leg.

Breath deep here, big stretch.

Then roll 
through that front foot.

Plant the palms, you're 
gonna come to a Plank Pose.

Strong and steady, 
deep breath in.

Then exhale, Downward Dog.

Nice work.

Now this time,
left knee comes in, squeeze.

Beautiful, then 
step the left foot up.

Nice, then lower 
the back knee down.

Find your breath.
Find your footing.

And then slowly, with control, 
we'll walk the left foot out,

bring left hand 
over towards the right.

We start to open 
up through those hips.

They store a lot of emotion,
you know what it's,

well even if you don't 
know what it's all about,

you can probably sense 
so soften through your

jaw and breathe deep.

Just notice.

And then again, yogi's choice, 
you can stay knee down.

Everyone's gonna 
need to just squeeze that

left knee in just a bit.

Supporting the joints here and

open the chest or 
lifting the back knee,

reaching the 
right heel down and

coming forearms to the earth.

Whatever variation you choose,
nice depth of breath.

Nice full, easy breathing.

When your breath 
starts to become constricted,

that's a good sign to maybe
take a step back and

reposition yourself 
for greatness.

Alright, inhale, 
wherever you are.

Use an exhale to slowly 
make your way back to

the nice, low lunge.

And when you're ready 
pull the left hip crease back,

straighten 
through the front leg.

Flex your left toes 
now towards your forehead.

Big breath, big stretch.

Slight micro-bend or 
generous bend in that left knee.

Awesome, then rolling 
through that front foot.

Plant the palms, 
come to Plank Pose.

Awesome, beautiful work.

Inhale to look forward.
Shift forward.

Exhale to lower all 
the way to the belly.

Inhale to lift up 
Bhujangasana or Cobra.

Find what feels good here,
activate the upper back body,

open your chest.

And then exhale to release,
awesome work,

inhale to press up to Plank,
you got it.

Strong and steady and then
exhale Downward Facing Dog.

Take a long exhale out.

Empty, empty, empty.

Now take a moment here, 
just circulating fresh blood

throughout the body.

And then again, maybe it's not
through a ton of movement but

just give yourself 
permission here to be yourself.

(sighs)

Nice work.
Nice, nice, nice.

Now from here we're gonna
walk the feet in towards center,

bend the knees, we're 
gonna come into a little squat.

So even if that transition 
was not super graceful,

that's okay.

And if you come here right away
and like all these bells and

whistles start to go off,
let's tend to it.

That's the practice.

So you might lift the heels 
and open the knees wide.

You might bring your fingertips
up instead of the palms.

If you need to, you can 
even roll your mat up

to bring the earth up to you.

If it feels alright, you might
work to bring all four corners

of the feet down 
and the hands toward

each other in Anjuli Mudra.

Breathe deep.

Find length throughout the spine
so the energy that runs up and

down the spinal 
column is able to flow.

Balancing the body,

just a little root chakra as you

breathe deep so send your
breath down into your belly.

Spiraling you in, back to you.

Back to what matter's most,
your foundation.

The beauty and the good
stuff that you were born with.

That's unique to you.

Tight, then slowly release that.

Move nice and slow, you're gonna
come as gracefully as possible,

you just do your thing, 
all the way back to seated.

And we're gonna 
once again, lean back,

way back, laid back.

Come into this Boat variation.

You can straighten the legs here

if that's a place 
where you're working.

It took me years
to work there with

any ounce of soul and breath.
(chuckles)

So just work there, work
towards that in your own time.

You can bend the knees again,
you can clasp the wrists and

catch yourself and hold yourself
here and instead of these

modifications being like a,

"Aw, man.
I'm not good."

Like check your thoughts because
actually this is like a sign of

the utmost love 
and respect to go,

"I'm gonna support myself.

"I'm not gonna 
look everywhere else

"for someone to 
support me or validate me."

Boom. Boom.

Breathe deep. If you need a 
little more of a challenge,

maybe you take the last couple
cycles of breath here to

throw your center off balance.

Otherwise, breathing deep here.

Nice full cycles of breath,
you got it.

Welcome that heat,
we're almost done.

You're doing awesome.

Alright, you have one 
more breath cycle in you.

Yes, you do!
Here we go, inhale.

And then exhale, 
cross the ankles,

come back to 
your meditation pose.

Sit up nice and tall.

Inhale in deeply.

And exhale completely,
relax your shoulders.

Once again, inhale in deeply, 
inhale lots of love in.

As you exhale, allow the
shoulder blades to just drape

down the back body.

Create lots of space.

And then bring your left hand to
your heart and your right hand

to your belly.

Close thine eyes.

And notice how you feel.

From here you 
can pause the video,

set a little timer and 
sit for two minutes

in a Vipassana or a quiet seat.

You can also set a 
timer if you have the time,

don't worry about the timer, you
can even come into a Savasana

and just lay 
there for five minutes.

If you must boogie,
we understand.

And thank you for sharing your
time and your energy and for

really taking the time to get
to know yourself and respect

yourself because when 
we do that for ourselves,

I truly believe the 
world is a better place.

So thank you, I support you.

Thank you for supporting 
me in this practice as well.

And let me know and let others
know if you like how it's going

and how your doing down below.

And we'll see you next time.

Draw the thumbs all the way up.

Palms come together 
and then thumbs all the way

up to the third eye.

Deep breath in.

Long breath out to bow.

Namaste.

(upbeat music)