WEBVTT

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- What's up everyone? 
Welcome to Yoga With Adriene.

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I am Adriene 
and this is Benji

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and today we 
have yoga for teens.

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

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(gentle music)

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Alrighty my awesome friends,
let's begin laying down today.

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Yay, come on down to the ground.

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Take your time getting there.

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When you get on to your back,
take a deep breath in

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and just ground 
through your feet and

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just take a 
moment to really land.

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Thank you so much for 
joining me for yoga today.

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We're gonna help you find
balance in the body so that you

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can feel your best 
and look your best.

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Move confidently, grow, learn

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and be essentially the best

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version of you that you can be.

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So we're gonna start with a
little breath work so you're

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gonna walk the feet as wide as
your mat and allow your knees to

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fall in just so you can 
chill in the lower body.

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And then bring your hands to
your belly and take a deep

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inhale in through your nose.

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And then exhale to 
just let it all go.

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That's it, super easy.

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Big inhale.

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And big exhale, let it all go.

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Awesome work, 
one more just like that.

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For this one, close your eyes.

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Big inhale.

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(inhales)

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And big exhale.

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(exhales)

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Awesome.

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Slowly open the legs again.

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We're gonna press 
up off the toes and

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hug the knees into the chest.

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Find what feels good in your
lower back by squeezing your

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knees in towards your heart.

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And then, when you're ready,
you're gonna come back to that

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big conscious breath.
Big inhale.

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And this time as you exhale,

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big, long exhale, brings you 
to connect to your core by

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squeezing navel down and drawing
the nose up towards the knees.

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So here's our 
first big yoga moment.

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Your knees don't have to 
even come close to the nose

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or the opposite, 
nose to knee.

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It's just the intention.

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So just love your body 
and be where you are today.

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Practice that acceptance.

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Really, truly that's 
what yoga's all about.

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It's a great 
practice for all of us.

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And then slowly release.

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Awesome, feet are gonna come to
the ground and now we're gonna

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bring the hands behind the head
so interlace your fingertips and

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slow and steady bring 
the hands behind the head.

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And you're gonna extend 
your thumbs here like this.

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So that you can give 
yourself a massage on the neck.

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So use your thumbs to really
press into the base of the head,

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even around the ear, 
should feel really good and

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then all around the neck.

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And obviously this feels good
but you can close your eyes and

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again we kind of have 
a moment where we realize

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self care, self massage,

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this idea that we can 
take care of ourselves

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and love ourselves first.

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We don't necessarily have to
rely on anyone to do it for us.

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We can tend to our heart space
and take care of our bodies and

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our emotional 
selves all on our own.

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You have the power just with a
little practice it gets easier

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and easier and 
yoga's awesome for that.

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'Kay, one more 
moment here, a massage,

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take a deep breath in.

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And a long breath out.

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Great, you're gonna 
press up off the toes again.

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This time really scoop the
tailbone up so you're lower back

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is nice and 
smooshed against the mat.

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Keep the elbows wide, 
start to open up through

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your chest and your heart.

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Then use your hands here just
gently tuck the chin into the

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chest and then imagine 
a juicy piece of fruit,

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like a big 
grapefruit or an orange,

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between your 
chin and your chest.

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And you're gonna 
try to hold that there.

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So you're gonna keep a lot of
space here as you inhale in.

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Exhale, lift it up.

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Again, don't crunch your
fruit here but keep it lifted.

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So after you feel 
like you got the shape,

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go ahead and take your 
eyes up and here we go.

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We're gonna inhale in.

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Exhale, just extend the right
leg out as far as you can go

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that your abs start to turn on.

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Then bring the right knee in
and extend through the left leg.

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Keep the elbows wide.

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And then you're just 
gonna go back and forth here,

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nice and slow.

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Extending one leg 
and then the other,

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keeping your gaze up, holding
on to that juicy piece of fruit

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between your 
chin and your chest.

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Trying best you can to keep
your elbows nice and wide.

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So lighting a 
little fire in our core.

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Nice, do one more on each side.

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Breathing fully.

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And now we're gonna 
come into some yogi bicycles.

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So let your lower ribs get heavy
here and we're gonna extend the

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right leg and bring 
the right shoulder up

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towards the center of the chest.

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Great, inhale, 
come back to center

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and then exhale, switch.

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And then back and 
forth in your own time.

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Moving with your breath.

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If you want a little more you
can take out that center spot

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and just go back and forth,
left to right.

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But try to keep 
your movement controlled.

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Keep your tailbone scooping up.

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Breathing deep.

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Lots of space between 
the chin and the chest so

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that your neck doesn't hurt.

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Alright, lighting up the core.

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Creating a nice, strong core so
that you can feel empowered but

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also so that you 
have a really strong back.

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Strong, strong, strong back.

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Waking up the 
energy of the third chakra

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so you can feel confident.

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Breathing deep here.

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Keep it going for 
five, four, three,

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two, even it out, on the one.

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Awesome, then come all the
way back to knees to chest.

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Give yourself a big hug.

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Close your eyes.

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Inhale, lots of love in

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and exhale lots of love out.

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Great, from here you're gonna
rock and roll all the way up the

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length of the spine.

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So bring your hands to the backs
of your thighs and you're gonna

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have some fun here.
You might feel silly at first

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but in time it becomes
really refreshing. (laughs)

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And eventually you're gonna 
rock all the way through

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to all fours for Cat-Cow.

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Plant your palms, 
spread the fingers wide.

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So like two starfish.

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And then when you're ready, with
the breath we're gonna move.

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Inhale, drop the belly,
open the chest.

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So we're stretching now 
through the abs that we just

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strengthened, that 
we just contracted.

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And then exhale, 
squeeze and lift,

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navel up towards the chest as
you round through the spine.

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Good, inhale, drop the belly.

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Cow Pose, drop your 
utters to the ground.

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I know, quite the image.

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And then exhale, 
chin to chest, navel draws up.

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Round through.
Think black Halloween cat here.

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Great, now catch your groove,
inhale, drop the belly.

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Exhale, close your 
eyes and round through.

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Two more times with 
the sound of your breath.

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I'll let you take it away.

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Good, awesome work.

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When you're satisfied inhale,
come to center.

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You're just gonna 
tick-tock to the left.

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Bump your booty to the left

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and then turn to look 
past your right shoulder.

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Creating length in 
the left side body,

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left waist, left glute.

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Good, come back to center.

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Now bump the hips to 
the right and then turn,

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gaze to look past left,
same thing.

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Awesome, inhale to 
come back to center.

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You're doing great.

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You're gonna walk 
the palms out just a bit.

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Keep those 
starfish in the hands.

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Upper arm bones rotate out so
you create lots of space here.

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Then curl the toes under 
and peel the tailbone up.

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Downward Facing Dog.

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Pedal it out here.

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Stretching through 
the feet, the ankles,

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the backs of the legs.

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Now to take some pressure out of
the wrists you're gonna really

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claw through your 
fingertips fiercely.

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And then don't 
forget your breath.

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Breathing like 
you love yourself.

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Nice full breaths.

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When we breath fully and
consciously we send a certain

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signal to our brain.

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Keeps us 
confident and in control,

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creative and feeling good.

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Alright, from here we're 
gonna take slow baby steps

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to the top of tthe mat.
Nice and slow. Take your time.

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Negotiate, that's 
what yoga's all about.

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And then when you're ready, when
you're at the top of your mat,

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find a nice Standing 
Forward Fold with bent knees.

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So you can bend your knees as
much or as little as you want

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but just bend them some.

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And then you can 
clasp opposite elbow and

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we're just gonna rock 
gently side to side.

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Relax through the head 
and neck, the shoulders.

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Letting go.

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Let any stress or tension that
you've been carrying around with

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you, just let it spill 
right off the shoulders,

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right off the back, right off
the tip of the head and melt

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into the earth so that when we
roll up you feel light and good.

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Take one more breath here.

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Then slowly release your arms.

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Straighten the legs just a bit.

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Tuck the chin to the chest and
roll all the way up to standing.

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Slowly stacking 
up through the spine.

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You'll press into the feet.

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Lift your heart, your chest
and come into your best and most

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beautiful Mountain Pose.

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You're gonna open 
the palms forward.

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Really lift up 
through the armpit chest here.

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Feel your feet on the ground,
take a deep breath in.

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And as you breathe out,

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relax your shoulders 
down, down, down.

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Awesome, here we go.

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Big inhale to sweep the arms
all the way up towards the sky.

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Now soft bend in the knees.

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As you exhale, 
just open twist to the left.

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Nice and easy.

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Awesome, big inhale, 
press into your feet.

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Come back up through center.

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Soft fingers, exhale, 
open twist to the right.

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Beautiful, inhale, 
come all the way up.

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Palms come 
together in prayer overhead.

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And then exhale, slice a 
line right down the middle.

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All the way down 
into your Forward Fold.

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Great, from here inhale,
you're gonna lift up halfway,

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just find length 
in the neck here.

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Do your best and then exhale,
release and fold.

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Good, plant the palms, 
step the right toes back.

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Step the left toes back,
Plank Pose.

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Inhale to shift forward,
look forward.

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Exhale all the way to the belly.
Inhale, Cobra.

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Take a deep breath in.

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Good, exhale, slow release.

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Now, curl the toes under.

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Listen carefully, lift the
kneecaps, tone the quads.

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Press into your starfish here.

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Inhale, power up, 
press up to Plank.

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Now, gaze down, 
strong Plank here.

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Quietly whisper to yourself,
"I am strong."

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I am strong.

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Navel draws in, 
hips go up and back,

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Downward Facing Dog.
Awesome work.

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Inhale, here we go,
Three-Legged Dog.

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Lift the right leg up high.

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So right thigh to the sky.

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Take a deep breath 
in and then exhale,

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step it up, all the way through.

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You're gonna pivot on the back
foot and we're gonna open up

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into a big Warrior II.

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So the back toes turn in,
the arms are straight,

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front knee is bent.

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Take a deep breath in, inhale.

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Exhale, relax your shoulders.

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Strong legs, strong core.

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Inhale, right fingertips
reach forward, up and back.

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Peaceful Warrior.

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Stay soft and graceful in your
face and then a strong cartwheel

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all the way back to your lunge.

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Here we go.
(whooshes) Beautiful.

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From here, 
nice low lunge, inhale,

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open the chest, grow 
light on the fingertips,

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look forward.

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And then exhale, you're just
gonna bend the back knee and

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rock the back foot 
up to meet the front,

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Forward Fold.

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Nice.

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Let the head and neck go here.

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Breathe deep.

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And then when you're ready,

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inhale, halfway lift, 
your version.

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Kind of creating a figure seven,

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like the number 
seven with the body.

00:13:03.879 --> 00:13:05.251
And then exhale, fold.

00:13:05.251 --> 00:13:06.286
(whooshes) Great.

00:13:06.286 --> 00:13:08.686
Root to rise here.
Press into your feet.

00:13:08.688 --> 00:13:10.423
Inhale, sweep the arms up and

00:13:10.423 --> 00:13:15.194
overhead and 
exhale hands to heart.

00:13:15.194 --> 00:13:16.162
Namaste.

00:13:16.162 --> 00:13:19.499
Mountain Pose, beautiful.

00:13:19.499 --> 00:13:21.501
Release the arms now 
gently at your sides.

00:13:21.501 --> 00:13:24.804
Once again, open the 
palms towards the front.

00:13:24.804 --> 00:13:27.907
Imagine the crown of your head
is like the tip of the mountain

00:13:27.907 --> 00:13:30.943
and then the fingertips 
just gracefully down

00:13:30.943 --> 00:13:33.713
the sides of the mountain.

00:13:33.713 --> 00:13:36.883
Inhale lots of love in here.

00:13:36.883 --> 00:13:40.720
Strong powerful 
breath as you breathe out.

00:13:40.720 --> 00:13:41.721
Great, one more time.

00:13:41.721 --> 00:13:44.190
Inhale, reach for the sky.

00:13:44.190 --> 00:13:46.926
Exhale, soft knees, 
open twist to the left.

00:13:46.926 --> 00:13:48.795
Maybe look behind you this time.

00:13:48.795 --> 00:13:51.464
Inhale, reach it up,
come back to center.

00:13:51.464 --> 00:13:53.593
And exhale, open 
twist to the right.

00:13:53.593 --> 00:13:56.402
Maybe looking back behind you.

00:13:56.402 --> 00:13:59.038
Good, inhale, reach for 
the sky, palms come together,

00:13:59.038 --> 00:14:00.196
Namaste.

00:14:00.196 --> 00:14:02.475
And then exhale, 
down the midline we go.

00:14:04.501 --> 00:14:06.345
Forward Fold.

00:14:06.345 --> 00:14:09.015
Once you get there, 
reconnect with your breath.

00:14:09.015 --> 00:14:12.151
Inhale, lift up half way.

00:14:12.151 --> 00:14:15.088
Exhale, soften and bow.

00:14:15.088 --> 00:14:16.789
Great, bend the knees,
plant the palms.

00:14:16.789 --> 00:14:20.326
You can step the feet 
back or this time try a hop.

00:14:20.326 --> 00:14:22.528
Back to Plank.

00:14:22.528 --> 00:14:24.697
Great, whatever happened,
awesome, you got this.

00:14:24.697 --> 00:14:26.165
Press away from your yoga mat.

00:14:26.165 --> 00:14:29.335
Inhale, look forward, shift
forward on the toes and exhale

00:14:29.335 --> 00:14:33.406
belly to Cobra or maybe 
an Upward Facing Dog here.

00:14:33.406 --> 00:14:36.175
Lift your chest, use an 
inhale to open your heart,

00:14:36.175 --> 00:14:37.633
open your chest.

00:14:37.633 --> 00:14:41.291
And then exhale all the 
way back to Downward Dog.

00:14:42.595 --> 00:14:45.772
Great, deep breath in.

00:14:45.772 --> 00:14:48.387
Long breath out.

00:14:48.387 --> 00:14:49.989
Great, this time 
Three-Legged Dog

00:14:49.989 --> 00:14:51.524
with the left leg lifting high.

00:14:51.524 --> 00:14:53.685
Lift your left thigh to the sky.

00:14:53.685 --> 00:14:56.170
Deep breath in.

00:14:56.170 --> 00:14:58.073
Exhale, slowly shift it forward.

00:14:58.073 --> 00:15:02.068
Come forward, step it all 
the way up into your lunge.

00:15:02.068 --> 00:15:05.571
Pivot on the back foot and
when you're ready spiral open,

00:15:05.571 --> 00:15:08.074
big, strong Warrior II.

00:15:08.074 --> 00:15:10.977
Right toes are turned in and

00:15:10.977 --> 00:15:13.379
we have that bend 
in the front knee.

00:15:13.379 --> 00:15:15.354
Strong legs here.

00:15:15.354 --> 00:15:18.684
Nice long spine.

00:15:18.684 --> 00:15:21.020
Inhale, sink a little deeper.

00:15:21.020 --> 00:15:23.156
And here we go, left 
fingertips reach forward,

00:15:23.156 --> 00:15:25.124
we flip the script, 
take it up and back,

00:15:25.124 --> 00:15:26.692
Peaceful Warrior.

00:15:26.692 --> 00:15:29.195
Inhale, stay nice 
and long in the neck.

00:15:29.195 --> 00:15:31.798
Exhale, fun, fierce 
cartwheel all the way

00:15:31.798 --> 00:15:33.633
back down to your lunge.

00:15:33.633 --> 00:15:35.368
Great, pivot on the back foot.

00:15:35.368 --> 00:15:38.204
Inhale, open up, get 
light on the fingers,

00:15:38.204 --> 00:15:39.305
open up through the chest.

00:15:39.305 --> 00:15:42.141
Let your heart 
energy radiate forward.

00:15:42.141 --> 00:15:44.177
Sweet and then 
fingertips come to the earth,

00:15:44.177 --> 00:15:45.878
we rock the back 
foot up to meet the front.

00:15:45.878 --> 00:15:49.743
Take your time, Forward Fold.

00:15:50.616 --> 00:15:51.918
Awesome.

00:15:51.918 --> 00:15:53.619
Inhale, halfway lift.

00:15:53.619 --> 00:15:55.922
Move with your breath.

00:15:55.922 --> 00:15:58.293
Exhale, fold.

00:15:58.293 --> 00:16:02.295
Root to rise, inhale,
reach for the sky.

00:16:02.295 --> 00:16:05.264
All the way up and then exhale,
hands to heart.

00:16:06.540 --> 00:16:10.278
Namaste, now close your eyes
here and observe your breath.

00:16:16.042 --> 00:16:18.845
Then when you're ready you're
gonna open the eyes and without

00:16:18.845 --> 00:16:21.380
looking down, so try 
not to look at your feet.

00:16:21.380 --> 00:16:25.318
If you do, it's okay but 
little experimentation here.

00:16:25.318 --> 00:16:27.520
You're gonna put eyeballs in the
soles of your feet and you're

00:16:27.520 --> 00:16:29.689
gonna try to bring them 
together without looking.

00:16:29.689 --> 00:16:31.190
Really together, arch to arch.

00:16:32.266 --> 00:16:34.594
This is a little bit of 
magic when we move like this.

00:16:34.594 --> 00:16:36.739
When we have awareness 
in all parts of the body.

00:16:38.531 --> 00:16:41.767
When you get there squeeze the
legs together and then slowly

00:16:41.767 --> 00:16:44.437
shift your weight 
to your left foot.

00:16:44.437 --> 00:16:46.505
When you're ready, peel 
up through the right heel,

00:16:46.505 --> 00:16:48.107
right toes lift off.

00:16:48.107 --> 00:16:49.709
And we're gonna 
find a Tree Pose.

00:16:49.709 --> 00:16:50.810
So you might grab the ankle and

00:16:50.810 --> 00:16:53.872
draw it all the way up
towards the center.

00:16:53.872 --> 00:16:55.715
If that's not in 
your practice today,

00:16:55.715 --> 00:16:58.084
in your body today, 
just keep it below the knee or

00:16:58.084 --> 00:16:59.986
even keep your 
toes on the ground.

00:16:59.986 --> 00:17:04.557
We're wanting to find balance
not necessarily master the pose.

00:17:04.557 --> 00:17:08.493
And it's really important to
practice balancing postures

00:17:08.493 --> 00:17:13.199
because then we have practice
at finding what feels good,

00:17:13.199 --> 00:17:14.500
finding balance.

00:17:14.500 --> 00:17:16.636
Right, because we're 
gonna be thrown off balance

00:17:16.636 --> 00:17:18.459
on a regular basis.
(chuckles)

00:17:18.459 --> 00:17:20.439
So if we don't have
a practice for how to deal with

00:17:20.439 --> 00:17:23.142
that things can 
get really chaotic.

00:17:23.142 --> 00:17:25.877
So come into your best and
most beauiftul Tree Pose today,

00:17:25.877 --> 00:17:27.880
whatever it may be.

00:17:28.748 --> 00:17:33.419
And if your foot is on the leg,
imagine your left leg pushing

00:17:33.419 --> 00:17:37.390
back so you have this 
meeting in the middle.

00:17:37.390 --> 00:17:40.192
And if you're feeling 
adventurous or you want to try,

00:17:40.192 --> 00:17:42.194
reach your 
fingertips up towards the sky.

00:17:44.764 --> 00:17:46.098
And if you fall, don't worry,

00:17:46.098 --> 00:17:48.901
just come back 
whenever you're ready.

00:17:48.901 --> 00:17:50.536
And if you feel 
pretty solid here,

00:17:50.536 --> 00:17:52.538
maybe you've been 
practicing for a while,

00:17:52.538 --> 00:17:56.142
you can challenge yourself by
taking your gaze all the way up

00:17:56.142 --> 00:17:59.845
or eventually 
even closing your eyes.

00:17:59.845 --> 00:18:01.226
Whoa.

00:18:04.684 --> 00:18:08.154
If your arms are up overhead,
bring the palms together and

00:18:08.154 --> 00:18:11.424
then back down to the heart and
then every one release that leg

00:18:11.424 --> 00:18:12.825
and we'll switch 
to the other side.

00:18:12.825 --> 00:18:14.427
Shake it out 
here if you need to.

00:18:14.427 --> 00:18:16.594
Take a deep breath in.
Nice, refreshing breath in.

00:18:17.826 --> 00:18:19.432
And out.

00:18:19.432 --> 00:18:21.167
Squeeze the legs together 
and then when you're ready,

00:18:21.167 --> 00:18:23.369
shift your weight 
to the right foot.

00:18:23.369 --> 00:18:25.571
Peel up through the left heel.

00:18:25.571 --> 00:18:29.208
This is our last bit today so
stay focused, stick with it.

00:18:29.208 --> 00:18:32.812
Find your Tree Pose, 
Vriksasana, on the other side.

00:18:32.812 --> 00:18:34.447
If you do put 
the foot on the leg,

00:18:34.447 --> 00:18:36.363
careful not to put it on 
the knee joint so either

00:18:36.366 --> 00:18:38.284
above the knee 
or below the knee.

00:18:38.284 --> 00:18:40.812
And then press back 
with your right leg.

00:18:43.689 --> 00:18:47.626
Balancing the right and 
the left side of the body.

00:18:47.626 --> 00:18:50.062
The left and the 
right side of the brain.

00:18:50.062 --> 00:18:52.064
Keeping your heart lifted.

00:18:53.532 --> 00:18:55.301
And then find your 
variation on this side,

00:18:55.301 --> 00:18:59.264
it doesn't have to be the 
same one as the other side.

00:19:02.742 --> 00:19:05.215
Make sure you're 
not holding your breath.

00:19:11.317 --> 00:19:12.585
Beautiful focus.

00:19:12.585 --> 00:19:14.754
If your arms 
are up and overhead,

00:19:14.754 --> 00:19:19.091
bring the palms together 
and everyone slowly release.

00:19:19.091 --> 00:19:20.793
Hands stay at the heart here.

00:19:20.793 --> 00:19:23.629
Shake it off if you need to.

00:19:23.629 --> 00:19:25.231
Take a deep breath in.

00:19:25.231 --> 00:19:28.768
Imagine the crown of your head
as the tip of the mountain here

00:19:28.768 --> 00:19:31.170
and then as you breathe 
out allow your arms to

00:19:31.170 --> 00:19:33.815
slowly come to your sides.

00:19:33.815 --> 00:19:36.453
Down the sides of 
the Mountain Pose.

00:19:38.844 --> 00:19:43.416
Once again whisper to yourself,
"I am strong."

00:19:43.416 --> 00:19:47.253
So strength, of course, looks
and feels like many different

00:19:47.253 --> 00:19:50.056
things, many different flavors.

00:19:50.056 --> 00:19:53.592
It's not always (growls)

00:19:53.592 --> 00:19:59.161
Strong can also mean centered,
at peace, balanced.

00:20:03.402 --> 00:20:06.806
Take one more 
loving breath here.

00:20:06.806 --> 00:20:08.607
And exhale, bring 
the hands together.

00:20:08.607 --> 00:20:11.118
We close by 
bowing to one another.

00:20:12.878 --> 00:20:17.683
Recognizing the awesome within
ourselves and in one another.

00:20:17.683 --> 00:20:19.942
So bring the thumbs 
right up to the third eye.

00:20:19.942 --> 00:20:23.022
Take a deep breath 
in and then exhale,

00:20:23.022 --> 00:20:27.293
hands to heart and 
we bow the head down.

00:20:29.000 --> 00:20:32.371
And we say Namaste.

00:20:32.371 --> 00:20:36.801
(gentle music)