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

I am Adriene and today,
we have an awesome yoga

for after travel.

So this could be really 
great after a long flight,

maybe you're on tour, 
maybe you've just been taken

for a ride today and 
you need to do something

to replenish, not just 
your body but your mind

and your soul as well.

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

(gentle music)

Alright, everyone, 
let's begin standing today.

We will finish on 
the ground but for now,

let's stand up nice and tall
with the feet hip width apart.

Right away, starting 
to notice your breath

as you stand up nice 
and tall and just spread

your weight or 
rather your awareness evenly

throughout all four 
corners of the feet.

And then, maybe, 
especially after a long flight,

you kinda feel just ugh.

We're just going to, just 
for this standing sequence,

see if we can press 
energy or awareness down

into the Earth, 
to stand up a little taller,

just so we feel as though we're
not weighing ourselves down,

but rather carrying ourselves

with a little 
lift in the front body.

And then, just a 
little bit of awareness

in the upper back body.

So your shoulder 
blades kind of come together

and you might notice 
that this has already started

to change your stance a little

or in my case, a lot.

You're gonna open 
up through the chest,

draw the 
shoulder blades together

and take a deep 
breath in through your nose

as you stand up nice and tall.

(breathing deeply)

And then a long breath 
out through the nose as well.

(breathing deeply)

And then again, 
big inhale through the nostrils,

(breathing deeply) and exhale.

Draw the 
shoulder blades together,

lengthen through the 
neck (breathing deeply)

and then again, big inhale

and let's say exhale

out through the nose or mouth,
whatever feels good here.

It really doesn't matter here.

Just trying to get 
the brain and the body

to focus on the breath.

One more big inhale,
(breathing deeply)

and relax your 
shoulders as you breathe out.

(breathing deeply)

Awesome.

On your next inhale, sweep
the fingertips all the way up

towards the sky, 
take a big stretch.

Now again, 
if you're tired, I feel you.

I travel a ton 
and maybe you haven't

been traveling 
necessarily but you just feel

a little beat down 
and you wanna create

some space and rejuvenate.

So here, even though 
you might be a little tired,

actively press 
down through your feet,

lift up from the pelvic floor,

lift up through the 
front body and then again,

draw the 
shoulder blades together

and then there's 
just this feeling.

We don't have to go 
into too much action

and alignment here today, but
rather focus on the sensation

or the feeling of 
lifting yourself up.

If you're reaching up towards
the sky and you're hanging

on all your bones, it's 
gonna make it a lot tougher.

We learn this when 
we learn how to meditate

and really this is 
why the yoga practice,

Hatha yoga practice 
was created so that

we could hold ourselves 
in a posture for meditation,

so that we could feel that
support system from within,

even body builders, 
weight lifters, (laughing)

what do you call 'em.

Power lifters know 
about bracing the body.

So you're just 
relearning to brace your body

in a very subtle,
gentle way here.

Let's do two 
more cycles of breath.

Your arms may be 
getting really tired.

If that's the case, breathe
longer, smoother, deeper breaths

and wiggle your fingertips.

Alright, take one 
more big inhale.

As you exhale, 
bring the palms together.

You're gonna 
interlace the fingertips

into a steeple grip like so.

Then from here, you can stay
with the feet hip width apart

or you're gonna 
shift your weight,

slide your right 
foot over to your left.

So stay here if you 
like that stability.

Otherwise, slide your 
right foot over to your left,

zip up through the legs,

inhale and look up 
towards your thumbs, and exhale.

Slowly push the hips 
toward the right as you lean

towards the left.

Big side body stretch here.

You wanna stay 
connected to your center.

Keep that lifting sensation.

Big inhale.

Exhale to come back to center.

Feet hip width apart.

Take a deep breath in 
(breathing deeply), excellent.

Exhale, hands in 
line with the heart space.

(breathing deeply)

Now as you do this, 
see if you can imagine

your upper arm bones rotating
out and your heart lifting up.

And obviously, and this 
is a bit of a Charlie's Angel

move here, so if you want,
you can play with that,

or not.

Deep breath 
(breathing deeply), exhale,

fingertips reach up high.

Keep the feet hip width 
apart for more stability

or slide left foot over 
to meet the right, zip up,

connect to your center.

Inhale and look up towards
the thumbs and then exhale,

big stretch.

Breathing deep, focus on the
sensation here as you push

the hips towards the left,
lean towards the right.

You don't have 
to over do it here.

It's not a competition.

Focus on the sensation rather

than the end point of the shape.

Cool, inhale in, exhale.

Come all the way back up.

Stay connected to your center,
that mid line,

as you bring the feet 
back to hip width apart.

And inhale, look up 
and this time exhale,

palms together and down 
in front of the heart space.

Namaste.

Close your eyes, maybe 
take soft easy movements

in the head or the neck.

Breathe deep.

Great!

From here, you're gonna bring
the feet a little bit wider

than hip width apart, 
turn the toes out just a bit

so that when you bend 
your knees and drop your center

down in space, your knees kind
of track over your mid toes.

Alright, inhale.

Lift your heart.

Exhale, bend your knees. 
(breathing deeply)

Now, I know we're tired,
so we're not gonna go

into Goddess Pose here,
but in fact,

we're gonna find a nice,
yummy stretch.

We're gonna bring the hands
to the tops of the thighs.

You can stick your 
bum back just a bit.

Keep the chest nice and open.

Take a deep breath in,

press through all four 
corners of the feet and then

on an exhale, ring it out, baby.

Slow, gentle, twist.

You're gonna drop 
the right shoulder

towards the center line.

Keep pressing into all 
four corners of the feet

so knees aren't falling in here.

Again, tracking that middle toe.

Alright, I'll shut up.

Take deep breaths here, 
inhaling lots of love in,

(breathing deeply) and 
exhaling lots of love out.

Close your eyes.

(breathing deeply)

Alright, take one 
more cycle of breath here,

releasing in some love,
some awareness,

breath to your lower back,

that right lower back body.

(breathing deeply)

Yes, indeed and then come 
all the way back to center,

come up if you need to, 
resting your legs in between.

And then when you're ready,

we're gonna move 
onto the other side.

(breathing deeply)

Try to keep the 
chest nice and open.

You can move in 
your own time here.

You can play a little 
bit with soft, gentle,

easy movement to 
explore sensation.

Just keep the 
foundation of the feet nice

and strong and mindful.

And then breathe nice, long,
smooth, deep breaths.

(breathing deeply)

Alright, inhale, 
then come back to center,

exhale to release.

We're gonna bring the 
feet together, really together.

Hands are gonna 
come to the heart,

just for stability here.

Then you're gonna bend your
right knee and you're just

gonna trace a little 
line with your right foot

all the way 
behind your left foot.

And once you get there 
and it's okay if it takes

a second to get there, it
can be tricky when we're not

in the room together.

Once you get there, 
then you're gonna inhale,

reach for the sky,

grab your right 
wrist with your left hand,

with your left fingers.

And then inhale to look up.

Feel that big stretch

as you breathe in 
through the right side body,

through the front 
and back in the side.

And then on an exhale, 
soft bend in your standing leg

as you slowly bump 
your right hip to the right

and lean towards 
the left once again.

Deep breath.

(breathing deeply)

Soften the skin of the face.

Make sure you're not 
clenching or holding in the jaw.

Yes, so then from your center,

from your core naval draws in,

that brings us right 
back up and we're gonna

go right onto the other side.

So you'll bend your left knee,
slide it behind,

flip the clasp of the 
wrist here so you're grabbing

your left wrist, inhale.

Use the inhale to 
really find a length first.

Stretch, stretch, stretch.

And then exhale, soft 
bend in your standing leg

as you move to the right,
bump the left hip over.

(breathing deeply)

Notice any places where you
might be gripping or holding

in the toes, the jaw,
the forehead.

See if you can soften.

Find that Sukha, that ease.

You're gonna feel awesome 
after this little practice.

Inhale (breathing deeply),

exhale from your core,
your center.

Come back all the way, 
hands will come together

and back down at the heart.

Let's bow the chin to the chest.

Namaste.

Feel that great big 
stretch in the back of the neck.

Now, close your eyes here.

Traveling can be exhausting 
or maybe just the season

has kind of had you on the go.

So use your fingers 
here to give your third eye

a little massage 
if it feels good

or even just a 
little pressure point.

Think about lifting your chest,

relaxing your jaw.
(breathing deeply)

And then activate the 
upper back body so you can feel

this nice, long, beautiful
stretch in the back of the neck.

Awesome.

Press into the feet, 
lift the heart and the head up.

We'll swim the fingertips 
all the way around now

to interlace behind your back.

(breathing deeply)

And actually, let's bring the
feet hip width apart here.

Toes pointing forward, 
soft bend in the knees.

Inhale to lift the chest,
exhale to draw your shoulders,

shoulder blades together.

And it's almost as if you're
trying to get your elbows

to kiss behind you.

Then you can find the 
extension through the arms,

lots of awareness in 
the feet and the legs

and try to get 
your head, your heart,

and your pelvis in alignment.

So depending on where 
you live in your pelvis,

you're gonna have 
to figure that out.

I actually learned that from
talking with people who watch

the videos, well, 
not everyone kind of sits

in their pelvis the same way.

Cueing to lengthen the tailbone
down isn't for everyone.

Some people are understanding it

and if you're not 
understanding it, that's A-OK.

(laughs) Going 
off on a tangent.

But, at the very least, 
my tangent is getting you

to maybe explore the sensation
and the tilt in your pelvis

and then work your way 
up the spine from there.

And then when you're ready,
let's go for the gold.

Big inhale, maybe try 
to work the palms together,

maybe in time 
and then big exhale.

You're gonna start 
by bending the knees.

Keep the throat open,
chest open.

Moving slowly, 
pulling the hip creases back.

This one's slow, 
so move with me here,

waking up all of the 
hamstrings, lower back,

and then heart 
starts to dip down.

Eventually head below the heart,

nice foundation 
in the feet still.

Belly comes to the 
tops of the thighs.

And then check it out,

you're actively going 
to reach your knuckles up.

So that same sensation 
of you're not just hanging

in your body and 
letting gravity drag you down.

No way, Jose, 
we're working against that.

Drawing the knuckles up and
then shake the head loose here.

Great, take one more 
big cycle of breath here.

You got it.

(breathing deeply)

Sweet.

Then slowly, with control, 
my friends, with grace,

best you can, release 
the fingertips to the earth.

Great.

Fingertips can come 
on the mat here.

You can take a second 
to maybe draw the palms

to one side and then spider
fingers over to the other.

Just take a couple 
breaths here to freestyle.

Strong foundation in the legs.

You can clasp opposite elbow.

Should feel really good here.

Breathing deep. 
(breathing deeply)

Alright, bend 
your knees generously.

And as you're ready, 
you're gonna open your eyes

if you close 'em.

Send your gaze 
straight down to the ground.

Then you're gonna bring 
your right hand just right

in front of your face.

Bend your knees.

We're gonna come off our 
feet in just a second here.

Then you're gonna pull 
your left hip, excuse me,

pull your left thumb 
to your left hip crease.

And then keep sliding it 
over and caress your hip.

Getting a lot out of this 
free session, just kidding.

And then you're gonna come
all the way to the lower back

and then press 
away from the yoga mat.

And if you need to 
come on the fingertips here,

it shows that you can.

Knees are bent 
and then from here,

you're gonna slowly 
straighten just the left leg

and open your heart 
towards the left side

of wherever you are, 
the room, the world.

Take a deep breath in, 
exhale come back to center.

Keep it nice and soft and easy.

Bend both knees.

Left hand replaces the right,

right thumb comes to 
the right hip crease.

Careful you're not 
gripping in the toesies.

And then same thing.

I say that I wasn't 
really just joking.

I was saying move the 
hand long so you can kind

of feel it lift.

That's what straightens the leg.

And then just 
continue that journey around

to open the chest.

Nice big twist here.

Breathe deep.

Make sure you're breathing nice,
long, smooth, deep breaths.

(breathing deeply) Yeah.

And then come on back to center.

Fingertips come out in front.

We're gonna bend the 
knees and lift the heels

and then you're 
gonna turn the knees out,

coming down into a 
little bit of a Froggy Pose.

So no doubt, no doubt 
this could be a bit

of a compromising posture,

so breathe deep and let's start

by just focusing on the feet.

Ah, yeah, so you can find soft,
easy movement.

I've done a lot of work 
on my feet in the last decade

so I can be here and 
feel pretty alive and playful.

But if you're not feeling that,
then breathe deep

and know that this is really
awesome work that you're doing

here with your sweet 
feet that carry you around.

My goodness.

And if you wanna grow any 
sort of physical practice,

it's a good idea to 
pay attention to the feet.

So one more big ol' breath here.

(breathing deeply) Yay!

And then on your exhale, 
stay connected to your core

and keep the toes 
kind of awake with energy

just to protect the knees
through this little transition.

As we bring the 
fingertips behind us and then

just soft landing of 
the bum on the earth.

If it wasn't a soft landing,
I got you.

It's all good.
It's just the intention.

And then you're gonna 
move to the center of your mat

and then you're gonna come
all the way onto your back.

Yay!

And when you get there, 
take the most loving breath

you've taken all 
day and it's for you.

♪ It's all for you ♪

♪ Doobie doobie doobie do ♪

♪ It's all for you ♪

♪ Tell me what 
you wanna (laughing) ♪

♪ It's all for you ♪

Hopefully you're on your 
back by now, but it's really

all for you this moment, 
okay, knowing that if you

take this time for 
yourself now to replenish,

take nice loving breaths,

you're gonna have 
more in your engine

to give to others,
to love on others.

Hopefully by now you've taken
a breath that's all for you.

(laughs)

And then here we go.

We're gonna hug right knee and
left knee and give yourself

a big hug, lower back love.

You don't have 
to go too hard here,

just whatever 
feels nice and easy.

So you might find some 
soft, easy movement.

You might just be chilling here
with the hands on the knees,

but what we definitely wanna
do is keep the nice, loving,

all for you breaths going.

Each time you breathe in, 
see if you can feel your lungs,

your torso expand and 
just feel your back supported.

Often times, when I'm traveling,
especially on long flights,

I would just love to 
come into this shape.

And a lot of people can't 
quite get into this shape,

so just do your best

and keep showing

up on our mat regularly

and you'll be surprised.

Okey-doke, on that note,
drop the left foot down.

We're gonna take a 
half Stirrup Posture here.

So you're gonna 
grab the right inner arch

and then you're gonna 
slowly kick the right foot up.

Breathe deep here.

You should feel 
some nice compression

in the right, lower back.

You'll get more out of 
this if you breathe nice,

loving, all for you breaths.

Alright.

To go a little step further,

create a little 
resistance here,

press your foot into 
your hand or your foot

up towards the sky and then
drop your right shoulder down.

Try to draw those 
shoulder blades together

and create a little 
push pull going on here.

If you feel a 
little shake or tremble,

that's the ticket.

Alright, then slowly 
releasing that foot

and we'll switch 
to the other side.

Right foot comes to 
the ground for stability,

knee towards the sky 
and we'll reach to grab

the left in our arch.

Kick that foot up 
towards the heavens.

Just one breath at a time here,

first just dealing 
with the stretch,

the opening of 
the hamstrings, etc.

Then when you're ready, 
tugging that shoulder down,

opening up through the chest
and finding that resistance,

pushing left foot into 
the hand or up towards the sky

and then gently 
tugging right hand (laughs)

left hand down, 'scuse me.

The minute I really 
close my eyes and start to

do what I'm talking about,
I get lost in the moment,

which is 
technically a good sign.

Create a little 
experience for yourself.

One more big inhale here.

(breathing deeply)

And long exhale.

(breathing deeply)

Sweet!

And then slowly 
lower the left foot down.

Last big move here.

We're gonna walk the 
heels up toward the bum,

fingertips just 
gently at your sides.

Draw the shoulder 
blades in and together.

Open your chest.

Press all four corners into
the feet and nice and easy here

so no jerking yourself around.

Inhale, really 
articulate through the spine.

You're gonna press through
all four corners of the feet.

Lift, starting with the tail.

Engage the glutes,
but don't tighten.

Don't create tension.

So that's the 
battle of the challenge.

Then slowly lifting the 
hip points all the way up,

moving all the way 
up through the spine.

When you get to the top, you
can interlace the fingers

underneath, if you like, or
just keep it soft and easy.

When you get there, 
lift the chest to the chin,

and then the chin to the sky.

One more time, chest to 
the chin and chin to the sky.

Keep breathing 
(breathing deeply), inhale.

(breathing deeply)

And on an exhale, slowly 
releasing all the way down.

If you want, you can 
reach your fingertips

up towards the sky, 
maybe wiggle the fingers

as you massage all the way down,

articulating through the spine.

Yes.

And then allowing 
your palms to open

up towards the heavens.

And now, allow the knees to
fall over towards the right,

nice and easy.

Soles of the feet 
come up off the ground.

What's up, Benji?

And then all the 
way back through center

and over to the left.

Nice little booty 
massage here and then

one more time to each side.

Over to the right.
(breathing deeply)

Keep breathing 
nice loving breaths

and then over to the left.

(breathing deeply)
Oh yeah.

Great, and then now 
all the way back to center,

extend the legs out long.

You're gonna allow the 
hands to come into fists here,

point the toes, 
hands come into fists.

Clench, now you 
can clench your glutes.

You can squish your face.

You're gonna engage everything,
engage the quads.

(laughs) Benji, you're so cute.

So funny.

Here we go for three, 
engaging all your muscles,

two (breathing deeply),
and on the one,

relax everything.

Close your eyes, smile.

Take a deep breath in.

And then as you exhale,

relax the weight of 
your body completely

and fully into the mat.

You can find soft, easy 
movement in the head here

or just close your eyes, 
let your eyelids get heavy

and come into a 
moment of stillness,

of relaxation at last.

Way to tend to your body.

Way to show up.

Showing up on your 
yoga mat daily, regularly,

is the goal.

It's the intention.

Tending to 
whatever you need that day

just by simply showing up.

Because by simply 
showing up regularly,

you're cultivating that
balance that we need to thrive.

Start to gently wiggle 
the fingertips and toes.

(breathing deeply) 
Take a deep breath in.

You're gonna lift one knee up,
then the other

and then I'm gonna 
turn on to one side,

any side of your choice.

Come into a little fetal 
position, feel your spine round,

your heart rest, 
come into a little shape

that makes you 
feel something, anything.

I won't dictate what 
you feel here, actually.

Just notice how you feel. 
(breathing deeply)

Then take a quiet 
moment just to thank yourself

for this practice.

Sweet, then 
press into your hands,

open your eyes and 
come all the way up.

We'll draw the hands 
together at the heart.

Benji, would you 
like to say anything?

Any closing remarks?

Thank you so much for sharing
your time and your energy

with me and with all the amazing
people who are practicing

with us today and every day.

Let us know how 
you're feeling down below.

Subscribe to the 
channel if you haven't already.

Share this with a friend,
someone you think might benefit

from at home yoga and 
I will see you next time.

Namaste.

(gentle music)