- Hello everyone and welcome to

Yoga With Adriene Live.

Remix!

Hopefully with a
little audio this time.

Did I say that
this live practice for

International Yoga
Day benefitting

St. Jude started
at 11 AM Central?

Because I meant 11:45 AM Central
so we're actually running

a couple minutes early now.

My sincere apologizes
for the delay even though

we tested
everything yesterday and

this morning because
we are go-getters,

the audio was not working
on that last stream so

here we are in a new broadcast.

Whoever is here, I am looking
into your heart and soul and

saying thank you
for sticking around.

And if you're watching this
after the livestream because you

had to leave but
you came back to it,

thank you for coming back.

It's really what we're
celebrating here today this

beautiful willingness to keep
showing up, to keep coming back,

to be patient with whatever's
going on on any given day and we

know the tools of
yoga are incredible

for guiding us
through that process.

So thank you again
for your patience and

I think we should get started.

So Benji's napping away

and I think it's
really funny because,

you know, 45 minutes ago
when we started I was kind of,

you know, in a really
different mindset and energy and

now I feel just, in a good way,
really woken up. (chuckles)

And I kinda just
wanna laugh and cry

and name it,

point to the power of being
present and how cool it is when

we can do that with one another.

The subtext is I could've
had a meltdown there.

I could've been shot out really
sad but I'm not reading all of

your comments and seeing your
reaction and your response to

the technical difficulties and
really receiving your wisdom.

That's one of the cool things
I love about this community is

really do show
up for one another.

And you guys are so wise and
so loving and so smart so let's

celebrate that today together.

We're going to just
take a second here to,

wherever you are, just kind
of drop your shoulders and

take a deep breath in.

And a long breath out.

And if you don't have the full
hour to practice anymore due to

the technical
difficulties, no worries.

Just make sure you come out
of your practice soft and easy,

give thanks, and you can always
come back to this practice as

we will be saving it on
the channel after today.

Alright.

It's World Yoga Day and we are

really lucky to have a place in

which we can come together
to celebrate our practice.

One of the things I love
about Yoga With Adriene

is you're never alone.

You can log on at any
moment for a connect,

for an opportunity to
breathe with more awareness

and always be
practicing with someone.

And it's really inspiring for
me to see how many of you keep

coming back to the mat and how
we take what we learn on the mat

or our experience on the mat
off the mat and allow it to

inspire the way we live.

And in our daily contemplation.

So, thank you so much
again for being here.

We're going to
begin on our backs.

That was always planned but I
think we really need that now so

come on down to the ground.

Benji's already there.

Benji, my boy!

Are you the one?

You're the one.
Okay.

Come on down to the ground.

It's also the solstice

so Happy Solstice to you.

Happy World Yoga Day.

This practice is going to
explore and hopefully magnify

principles of unity.

This idea of union.

Feeling whole and centered.

When you're ready, bring your
left hand to your heart space

and your right hand
gently to your low belly.

Trust yourself.

Trust this moment,
this practice, this opportunity

and thank you in advance for

lending me your trust.

If you feel comfortable, go
ahead and close your eyes here.

Soften through the
the skin of the face.

Relax your jaw.

Feel the warmth of your hands

on these two
deep listening points,

the heart space,
the heart center,

and your belly, your guts.

(chuckles)

I'm just having
another human moment here

laughing thinking about

how we got started but
it's just a great reminder that

you can always begin,

you can always begin again.

Begin to notice your breath.

Feeling the gentle rise and
fall as you breathe in and out.

We'll take one more moment here
to just rest in the beginning.

Whatever that means to you.

Relaxing the shoulders and
feeling the support of the

earth, the support
of your yoga mat

as it rises up to
meet your back body.

Inhale in deeply,
lots of love in.

And exhale lots of love out.

Beautiful.

Then nice and easy we're just
gonna take our hands and rest

them gently at our sides and you
get to decide here right away

what feels better, palms
face down or palms face up.

So right away we're connecting
and really honoring the practice

of listening as we tune in.

So does it feel better to have
the hands down on the ground,

maybe feel more grounded?
(chuckles)

Maybe that's what I should do.

Or are we ready to receive?

Opening the palms up
towards the heavens.

And sometimes I'll practice
doing one and then the other,

feeling both.

Counterbalancing the left
and the right side of the body,

the left and the
right side of the brain.

And once you make a choice,

which is sometimes
the hardest part,

I'll invite you
to rock your head gently.

So you'll get
a little massage

on the back of
the head, the atlas.

You're gonna rock the head all
the way over towards the right

so your right ear is
towards the ground.

And then nice and easy, whether
your palms face down or palms

face up, you're gonna inhale,
lift your left hand and start to

draw a line with your nose
down further towards the earth.

Inhale in here.

Exhale.

And slowly release
and come back to center.

Now take it to the other side.

Left ear towards the ground.

Relaxing the shoulders and
when you're ready start to

lift the right hand up.

We're going for an awareness
in the right side of the neck,

the shoulder.

Take a deep breath in here.

Big breath in.

Long breath out.

Excellent, then
come back to center.

We're gonna repeat.

Right ear over
towards the right shoulder.

And now with the breath,

inhaling,
lifting the left arm.

Reaching it up and out.

And exhaling to bring it down.

Come back through center.

Left ear towards
the left shoulder.

Inhale to lift
the right hand high.

And exhale to
slowly release it down.

Excellent, bring the head
back to center, nice and easy.

We're just gonna take a
second here to point the toes

and then flex the foot.

Excellent and now reaching the
fingertips up towards the sky.

An opportunity here to
take some wrist circles.

Open and close the palms.

Spread the fingertips wide.

You can even interlace the
fingertips here if you like.

Continue to gently
deepen your breath.

And then when you're ready,
inhale, send the fingertips up.

Exhale, cross the right
arm over the left and

give yourself a hug here.

Close your eyes again.

Inhale, feel the expansion.

And exhale, a softening.

Your arms should
literally move here.

Inhale to expand.

Really breathing into all
four sides of the torso.

And exhaling to soften.

Great, release.

Once again, a little movement
in the hands with the wrists.

Spreading the fingers.

And then inhale,
reach for the sky.

Really feel your shoulder blades
come off the earth this time.

And then exhale,
left arm over the right.

Give yourself a big hug here.

So you can really get
your fingertips down there.

(laughs)

Hey-o.
First "hey-o" of the livestream.

And take a second here,
this is important,

to close your eyes
or soften your gaze and

really feel your own embrace.

Inhaling.

Feeling that rise of the breath.

And exhaling, noticing
the fall with the breath.

One more time, big inhale here.

And exhale.

Lovely.

Go ahead and send the fingertips
back up towards the sky.

This time we're gonna take
the thumbs all the way back.

Send the fingertips all
the way up and overhead.

Now bring your legs into it.

Let's start to connect.

We're gonna press
the heels forward,

lift the toes up
towards the sky.

Bring your heels in line with
your knees and your thigh bones

and your hips as if you
were standing in Mountain Pose.

So really engage with the quads.

Now check it out, here we are.

We're gonna take a
nice big stretch.

If you need to yawn or laugh

or open and close the jaw,
please do.

And then take a second here to
just notice a small movement in

the pelvis and how that
connects you to your abs.

Just play and if you're like,
"I don't know," it's okay.

The practice that we
show up for is one of

self-inquiry and self-study.

So if you're worried about
doing things right or wrong,

try to soften that worry

and just pay
attention to creating

an experience, to bringing a
curiosity to this experience.

Okay, you can
keep the feet active

but you can let go
of the pelvis tilt.

Hopefully you found
a little connection to

your abdominal wall there.

And on your next inhale,
we're gonna open the palms wide,

peek at me if you need to, as
if you were holding a big beach

ball up and overhead.

Good, breathe in.

Breathe out, bring the palms to
kiss together up and overhead.

Again, inhale.

Spread the fingertips.
Feel expansion.

And then exhale,
palms come together in prayer

up and over the head.

One more time, big inhale.

Expand.

Exhale, palms come together.

Good, now inhale, expand
and this time stay there.

Again, you can imagine
holding a big physio ball or

big beach ball over your head.

And you're just
gonna right heel.

Just the right heel,
lift the right toes.

And see if you can feel
your lower abdominals turn on.

Maybe your hip flexor's a little

cranky there so breathe deep.

Press into your heel.

Good, and then slowly lower.

Stay where you are in the
upper body and here we go.

Maybe hugging the low ribs in
for a little more core support.

We're gonna lift
the left heel up,

left toes up towards the sky.

Breathing deep here.

Good and then slowly
lowering that heel.

Inhale, reach, reach, reach.

Point the toes now,
spread the fingertips.

Full body stretch.

And exhale to
slowly bring it all in.

Hug the knees slowly
up towards the chest.

Wrap your arms around the shins.

Tuck your chin so the back of
your neck doesn't get locked.

And we're gonna give
ourself another hug here,

a little love for the low back.

So scoop your tailbone up.

Feel your low back become
flush with the yoga mat

and find what feels good here.

You can rock a
little side to side.

You can take the palms to the
kneecaps to draw circles one way

and then the other.

If you feel like your shoulders
have kind of crept up towards

thine earlobes, (chuckles)

walk it down, walk your shoulder
blades down, create space.

Maybe another moment here
to rotate the ankles or

point and flex the feet.

Alright, and then we're
gonna send the left leg out

and keep the right knee in.

So your choice, you can keep the
left heel on the ground or

if you want a
little more core fire,

if we want to start to
heat it up right away,

we're gonna lift that leg.

So lift the left heel
or keep it on the ground.

Your choice.

Nice and easy, inhale in.

Exhale, peel your nose
up towards your knee.

Wait, stay here.

Again, left heel on
the ground or lifting

and we're gonna switch.

Left knee is gonna come in.

Right heel goes out.

Again, right heel on
the earth or lifted.

And then switch.

Keep breathing, and switch.

And now, final one on your own.

Moving with the breath.

Alternating,
connecting with your center.

Upper torso is relaxed.

Keeping the skin
of the face soft.

Benji just can not be bothered.

Just another beautiful day
in the neighborhood for Benji.

Alright, even it out.

One more on each side,

hopefully you're
feeling this in your belly.

Sweet and then from here,
check it out,

we're gonna bring the head,
neck and shoulders back down.

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

You can cross the
ankles if you like.

We're gonna start
to rock and roll

up and down the
length of the spine.

You can rock once or twice

or three times. (chuckles)

Trying not to sing already.

And eventually we'll come up to

a nice comfortable seat.

So get as
comfortable as you can.

It might still require
you to have, oh, Benji.

Tell everyone.

So come into your
comfortable seat.

We don't do a lot of edits
with Yoga With Adriene videos.

But the number one thing,

hold on, hold that thought.

Okay, so I'm just
gonna tell you this since

we're in a nice
place to tell you.

So the number one thing that
we stop for normally in a

Yoga With Adriene video,

this just became a
behind the scenes video.

We don't do a lot of
editing for the videos actually.

I've been doing this a long time
and I kind of prepare in a way

where I can really be
in the moment so its

really is us practicing together.

But the number on
thing that we stop for,

which would lead to the
number one reason for editing is

audio!

So it's kind of on par.

Okay.

So I'm just gonna let this

wire be a little
loose and you guys

let me know if that's
a mistake or I need to

make any more adjustments.

So let's come to Sukhasana here.

You're probably already there.

I swear, I swear.

I swear!

If you're still here with me,
I love you and

let's keep going.

Head over heart,
heart over pelvis.

Take a second here

to close your
eyes and once again,

deepen your breath.

Tuck your chin slightly.

Then we're gonna turn the
palms face up here in Sukhasana.

May we receive the
gifts of this practice

and of our commitment
to showing up

and being here together,

no matter the circumstances.

May we always be open
to receiving those gifts.

Again, that's what I love
about this community is you can

always log on and
practice with someone.

You're never alone.

So the plan, again, was always
to do this but I think it's

going to be
particularly beneficial now.

So we're just gonna
do a little pranayama

practice to slow down

the breath and really
to slow everything down.

So you're gonna inhale for four.

At the top, you'll
pause for a two count,

and then we will
exhale together for six.

Close your eyes.

Please use the sound of my
voice to allow it to guide you.

And thank you for
letting me guide you today.

You can also just gaze softly
down past your nose if you don't

feel comfortable
closing your eyes completely.

Find of soft tuck of the chin.

A little reverent bow,
head to heart,

as you feel the back
of the neck lengthen.

Again, palms are face
up for this pranayama.

Opening.

Open mind,
open heart ready to receive.

Here we go, inhaling for four.

Inhale for four, three,

two, one.

Pausing at the top for two, one.

And exhaling for six,

five, four,

three, two, one.

Inhale for four.

Three, two, one.

Pause at the top.

And exhale
for six, five, four,

three, two, one.

Breathing into the belly.

Inhale for four,

three, two, one.

Pause.

And exhale
for six, five, four,

three, two, one.

Inhale for four,

three, two, one.

Exhale for six, five,

four, three,

two, one.

Inhale for four, three,

two, one.

Exhale for six, five,

four, three, two, one.

Last one.

Inhale for four,

three, two, one.

And exhale for six,

five, four,

three, two, one.

Slowly draw the palms together,
Anjuli Mudra at the heart.

Bow your head to your hands,
to your heart.

I dedicate this
practice to all of you.

And this morning I did a
practice in which I dedicated

it to the children of St. Jude
Children's Research Hospital.

Take this opportunity
now to listen to

the sound of your breath.

Inhale lots of love in.

Exhale lots of love
out and if you like,

I invite you to set an intention

and dedicate this practice to

someone or something.

Inhale lots of love in.

Exhale lots of love out
to slowly open the eyes,

lift the chin,
release the hands.

We're gonna come
forward on to all fours.

Take your time,
move nice and slow.

Slow it down.

So you can take your intention
and your dedication with you.

(floor creaks)
What's up creaky old floor?

Well, thank God you're here.

Okay.

Wrists underneath the shoulders.

Spread the fingertips wide.
Knees underneath the hips.

Okay, nice and slow, inhale,
drop the belly into Cow Pose.

As you do this, feel this
connection in your shoulders as

you rotate the upper arm bones
externally so that your elbow

creases are shining
towards the front.

If you feel super
crunchy in your low back,

just walk your
knees back just a bit.

And pause here in Cow Pose
as you find your breath

and notice where you
can detect sensation

and then notice where
there's nothing happening.

Maybe in the tops of the feet.

Maybe you can claw
through the fingertips.

Sweet, now let's flip it.

So we inhale in here.

Expansion.

Exhale, contraction, Cat Pose.

When you get there, pause.

Continue to
breathe and same thing.

Take a second to notice
where you feel sensation.

And then take a second
to notice where

there's not a lot happening.

Where there is a
lack of sensation.

And can we continue to
bring our awareness to both.

Bringing our awareness to the
sensation and to the lack of

sensation is what helps
us create an experience.

The present experience.

Okay, here we go,
finding a little float.

Inhale, drop the belly.

Exhale, rounding
through, chin to chest.

Inhale, drop the belly.

And exhale, rounding through.

One more,
inhale, drop the belly.

Exhale, rounding through.

Excellent, inhale, come
back to Tabletop Position.

Nice and easy.

We're gonna drop the
elbows where the hands were.

Keep the palms pressing
firmly into the earth.

And if you can, try to
keep your forearms parallel

like two railroad tracks.

Cool, now walk the knees
back, keep them in line as well.

We're gonna send the
tailbone up towards the sky.

As we start to open up through
the chest and the heart space in

Anahatasan, Heart to
Earth Pose or Puppy Posture.

So the forehead starts
to melt to the ground.

We keep nice, firm connection
through the fingertips

and we start to breathe deep.

Feeling that expansion in
the rib cage as you breathe in.

And soften as you breathe out.

Should feel nice
for your back body.

Keep a nice awareness in
the tops of the feet here.

Right? Trying to think of
the body as one moving part.

A uniting philosophy here so
not a bunch of disjointed parts

but one moving part.

One moving part.

One moving part.

I was trying to
sound Irish, okay.

Imagine now you're
a little kitty cat and

so you're gonna start
moving from your nose here.

You're gonna imagine pushing a
little ball of yarn forward so

that's where it initiates.

Then my center gets involved.

I start to hug my navel in
and up as I slide all the way

through to the belly.

You can walk the toes back.

Elbows underneath the shoulders.

Press into the tops of the feet.

Press into your pubic bone here
so really find your foundation

here in Sphinx Pose.

Now dig into the elbows, draw
your shoulder blades together as

if you were trying
to pinch a pencil

between your
two shoulder blades.

No need to crunch the neck
here now or ever (chuckles)

so keep it nice and
long by tucking the chin.

Good, inhale in.

Feel the rib cage expand.

Exhale, draw your chin
to your chest just like

you do in Cat Pose.

Great, inhale, carve
a line with the nose.

Look forward.

Careful not to crunch
the back of the neck.

And exhale, repeat.

Hugging the low ribs in.

So we're playing with this
expansion and contraction,

this up and down.

This masculine and this
feminine, this sun and moon.

Happy Solstice!

Inhaling, belly gets long like
Benji's long sweet puppy belly.

And exhaling we draw the
navel in towards the spine.

Excellent, inhale,
this is the last one.

Look forward.

This time on your exhale,
curl your toes under,

we're gonna go through this
same journey but on this one we

might dig into the elbows,
send the heels back and lift the

knees and the hips up
for a forearm plank.

We're here for three.

Send your gaze straight down.

You got this.

Two, one and slowly lower.

Awesome.

Drag the hands now
underneath the shoulders.

We're gonna use that hand to
earth connection to mindfully

press all the way
up back to all fours.

Good, bump your
hips to the left.

Send your gaze over
towards your right toes.

Breathe in.

Breathe out,
come back to center.

Bump the hips to the right.

Send your gaze
past your left shoulder,

look at your left toes.

What's up toes?

And then slowly bring it back.

Excellent, walk
the palms forward.

Mindful, beautiful,
loving placement of

the hands on the earth.

Upper arm bones,
again, externally rotated.

Here we go.

This one's for you, Benji!

Benji. Benji.

Curl your toes under,
breathe in.

And exhale, peeling the
tailbone up towards the sky.

Downward Facing Dog.

(chuckles)

So see if you
can aim to find a little

bit of stretch.

We want to kind of get the feet
feeling somewhat malleable each

time (chuckles)
we work in this posture.

And it's okay if your heels
don't come down to the ground.

They will get closer and maybe
even eventually to the ground.

Who knows?

But don't focus on
that action as much as

working to create stretch and

become more malleable
in the foot, in the ankle.

Pedaling it out.

Remembering to breathe deep.

If you're holding in the neck
or the shoulder here

try to soften.

Alright, one more
breath cycle here and

then we're gonna find stillness.

You can turn the
big toes in slightly.

If you need to come
to Puppy Posture here,

we've already been there so
you know can sub this pose for

Downward Facing Dog,

go the puppy version.

It's pretty cute.

Find stillness here.

Just letting the blood flow

in the opposite direction.

Pressing into the fingertips.

Inhale in deeply.

And exhale to bend the knees.

Excellent, baby steps
to the top of your mat.

Nice and slow.

You can criss-cross
your feet to feel

a nice stretch through

the Achilles, the calf,
even the IT band.

We're gonna meet at
the top of the mat.

Feet hip width apart,
toes pointing forward.

If you want to bring the
feet flush together right away,

be my guest.
Just nice mindful footing.

Great, then everyone bend
your knees generously so you can

really feel your
belly come closer towards,

it's okay if it doesn't make it,
the tops of the thighs.

Oh, Benji's so cute.

And then shake the head a little
yes and no after looking at

Benji and now we can
come back into focus.

The story of my life.

And look dudes, we're gonna use
this Uttanasana here (chuckles)

to let go of the day thus far.

Whatever happened.

And to politely, respectfully,
put the to-do list,

even if you have to step
out of this practice early,

let's give our
thinking minds a break.

And use this next beat

to really be
present with what is.

Use your breath.

Standing Forward Fold, so good
for calming the nervous system.

Start to bring more
awareness to your feet.

Root through all four corners,
bend your knees even more.

You might start to feel
a little burn in the legs.

Tuck your chin to your chest and

we're gonna slowly
roll it up nice and slow.

Fingertips can sweetly

trace the shin bones,
the kneecaps.

Keep digging into the feet.

You might even feel as
if you were trying to tear

your mat in half,
right down the middle.

So the the legs are active
and tracing a line up through my

thigh bone,
my hips and eventually

I'll lift my head,
do a little hair toss,

check my nails,
and lift the heart.

Mountain Pose.

And just feel a
potential shift in energy here,

blood flow as we move from
a Standing Forward Fold

to Mountain.

Let your fingertips emulate
the tips of the mountain.

Use your imagination.

There's nothing more powerful
than yoga for me than engaging

your creative energy.

Imagine the tip of your head,
the crown of your head is the

top of the mountain.

Strong legs here.

Find your center.

Excellent.

Now we're gonna lead with the
thumbs so fingertips go forward,

thumbs come up and back
as we come to Volcano Pose.

And right away, inhale,

find that big beach
ball up and overhead.

Expand with the breath in.

And exhale, strong legs.

Palms are just kiss
together once again.

Just like we did on our backs,
inhale to expand.

And exhale, palms kiss together.

So marrying the
action to the breath,

the breath to the action.

Inhale, expand.

And exhale, palms kiss together.

Jai Namaste.

One more time,
big inhale to expand.

Exhale, palms kiss together.

This time, inhale to expand.

Maybe you look up
towards the sky.

Exhale, palms kiss together

and we're gonna slice
right down the middle.

All the way down
into a Forward Fold.

Beautiful, on your next breath
in slide the palms up past the

ankles, up past the shins,
as they pass your kneecaps,

lift your kneecaps,
engage the legs even more.

All the way to the tops of the
thighs and eventually the thumbs

are gonna hook in the hip
creases as you pull your elbows

back like little
grasshopper legs

and send
your gaze straight down.

Long, beautiful neck here.

So it should feel like you
are creating the number seven,

like a shape.

It doesn't have
to look like that but

just should feel like that.

Squeeze those elbows in.

Dig into the heels.

Soft bend in the knees.

Inhale.

And exhale to let
that experiment go.

Awesome, root to rise here.

Inhale, big expansion.

Big beach ball up and overhead.

And exhale, palms kiss together

and we bring it
right back down to center.

Mountain Pose.

Alright, let's giddy-up.

Fingertips are going
to come down to come up.

Here we go, big breath in.

Exhale, palms kiss together
and we slice it right down.

Benji's dreaming.

He's walking.

He went paddleboarding
for the first time.

Maybe that's where he's at.

Inhale, halfway lift.

Keep it nice and tall, I suggest
here so you can start to find

length instead of
crunching the neck here.

And then exhale
to soften and bow.

Alright, bend the
knees, plant the hands.

We're gonna step
just the left foot back.

Just the left foot back.

Lower the left knee.

Front knee is
over the front ankle.

Creaky old floor
is in the house.

We're gonna squeeze the
inner thighs to the midline.

Connecting to the root chakra.

Mmmm, that's so important.

Lifting from the pelvic floor,
we're gonna bring the palms

together and
we're gonna rise up.

Pull the right hip crease back.

Back toes can be
uncurled or curled.

Yogi's chioce.

We are gonna have the option
to lift up in a second so you

might want to
keep 'em curled if you

want to take it one step further.

Lift your sternum
up to your thumbs.

Get the neck nice and long.

Now find that expansive breath.

Think about the arms
going big and small.

Big inhale.

Big exhale.

Now stay here,
my darling friend,

or if you want squeeze
the inner thighs together,

inhale in, use your exhale to
contract the navel in as you

slowly lift the back knee up
and send that left heel back

towards the back
edge of your mat.

Awesome, whether the back
knee is lifted or lowered,

we're gonna inhale, drop the
fingertips down to come up.

Reach for the sky,
big breath in.

And then exhale,
your breath out is what takes

you all the way back down.

Back knee to the earth,
fingertips to the mat.

Then we'll pull the
right hip crease back for

a little counter stretch.

Flex your right
toes towards your face.

Inhale lots of love here.

Exhale lots of love out
as you come all the way

through back to your lunge.

Left hand comes
to the earth in line

with the arch
of your right foot.

Keep pulling the
right hip crease back.

As you inhale,
reach the right fingertips

all the way towards the sky.

Draw your shoulder blades
together and down the back body.

Option to lift
the back knee here.

Totally optional.

Wherever you are,
wiggle the right fingertips.

And then exhale, slowly
bring it all the way back down.

Plant the palms, check it out.

We're gonna lift the back knee,

step the
right toes back to Plank.

You can lower the knees
here for a Half Plank.

Fingertips are spread wide,
send your gaze straight down.

Hug the low ribs in,
strong core.

Think Cat Pose here.

So my shoulder
blades aren't collapsing.

I'm lifting up through my
upper back body for three, two.

On the one, shift forward and

slowly lower all
the way to the belly.

Here we go,
Cobra Pose, Bhujangasana.

Inhale to lift up.

And exhale to soften and fold.

Curl the toes under,
your choice,

you can press up to all
fours here or press up to Plank.

Wherever you are, take a
deep breath in and then use your

exhale to peel it up,
Downward Facing Dog.

Awesome, take a
deep breath in here.

And this time exhale
out through the mouth.

Lovely.

Here we go, stepping the
right foot all the way up.

Lowering the back knee.

Nice and easy, draw the
shoulders down, down, down.

Excellent, bring
the palms together.

We'll slowly rise up.

Lift the sternum to the thumbs.

Squeeze the inner
thighs to the midline.

Breathing deep.

Pressing into all four
corners of that front foot.

In particular, the ball
joint of your big toe.

So really use that ground down.

Squeeze the inner thighs
in towards the midline.

So we're working from
kind of being here to slowly,

slowly, drawing the shoulder
blades and lifting the heart up.

Excellent, stay here.

Breathing deep or inhale in.

Exhale like a rocket, use
this connection to your core to

slowly lift your center up,
lifting the back knee.

Sending that right heel towards
the back edge of your mat.

Excellent. With the
back knee lowered or lifted,

we're gonna drop the
fingertips down to come up.

Everyone big inhale
to reach for the sky.

And then exhale to
slowly melt it down.

Back knee comes to the earth.

Here we go.

Pull the left hip crease back.

Runner's stretch.

Slight bend in that left knee.

Flex your left
toes to your face.

Breathing deep here.

And now rolling through
the left foot nice and slow.

Right hand comes to the earth.

Here we go, big twist.

Inhale, left fingertips all
the way up towards the sky.

Draw your shoulders down,
away from your ears.

Back knee can
stay where it's at or

we can lift it
up just a bit here.

Again, pressing into that ball
joint of that front big toe.

Aw, Benji just did Namaste.

He's gonna save the day.

Inhale it in, wiggle the left
fingertips and then exhale to

bring it all the way back down.

Plant the palms, here we go.

Steppin' it back to
Plank or Half Plank.

We're here for one "I love you."

Two, I love you.

Three, I love you all the way to
the belly or now Chaturanga so

we're gonna go to
Cobra or Upward Facing Dog.

Use your breath
to open your heart.

And then use your breath
out to slowly bring it back.

I'll meet you in
Downward Facing Dog.

Awesome, inhale in here.

And exhale, sigh it out,
make a little sound.

(sighs)

Good, bend the knees.

Inhale, carve a line with
your nose to look forward.

And exhale, make your
way to the top of the mat.

You can do baby steps, you
can do rag doll or you can hop.

Feet hip width apart
again or now flush together.

Your choice,
just conscious footing.

Forward Fold.

Inhale lifts you up halfway.

You can play around here.

Each one is new.

Just like each new livestream
link broadcast is new.

And exhale, soften and fold.

Alright, you're doing great.
Bend the knees.

We're gonna root down through
the feet to come up strong.

Here we go, big inhale.

We reach all the way up.

Find that expansion.

Big, big, big arms
and then exhale all the way

back down right away.

Good, inhale, halfway lift.

Try to find a nice,
long neck here.

And then exhale
to soften and fold.

Beautiful, step
the left foot back.

Back knee is gonna
stay lifted this time.

You know you can always
lower it, we've been there.

Here we go.

High lunge, inhale, sweeping
the arms forward, up and back.

Big breath in.

And big breath out to
bring it all the way back down.

Beautiful, right
into your Plank.

Plant the palms,
step the right foot back.

Plank or Half Plank.

Great, inhale to look forward.

Shift forward, belly to Cobra

or Chaturanga
to Upward Facing Dog.

(laughs)

Oh, Benji, my boy.

I'll meet you in
Downard Facing Dog.

In Downward Dog,
take a deep breath in.

Nice cleansing breath out.

Awesome, go ahead and step
the right foot all the way up.

Back knee lifted this
time for high lunge.

You can always lower it.

You know the
ground is there for you.

Here we go,
big breath, big stretch.

Strong legs, reaching
fingertips up towards the sky

as you breathe in.
Find that expansion.

And then balance it out,
find that contraction.

Navel draws in.

So active in the belly as you
bring it all the way back down.

Great, step the
back foot, excuse me,

step the left foot back.

Here we go, Plank Pose.

One, I love you, two,
I love you, three, I love you

and vinyasa.
Belly to Cobra

or Chaturanga
to Upward Facing Dog.

Benji's paws smell like Frito's.

I'll meet you in Downward Dog.

Inhale in deeply.

And exhale completely.

Awesome, listen carefully.

From here, anchor the
left heel down and inhale,

lift the right leg up high.
Three-Legged Dog.

On an exhale, shift forward.

Hug your right knee in all the
way up towards your heart space.

Gaze straight down.

Good, inhale, kick it up.

Exhale, right knee
to right elbow.

Upper body is in Plank.

Good, inhale, kick it up.

One more, you got this.

Cross it over,
right knee to left elbow.

Upper body's in Plank.
Gaze straight down.

Strong arms.

Good, inhale, kick it up.
You're doing great.

Exhale, step it all the
way up into your lunge.

Pivot on the back foot.

Here we go,
Warrior II, what's up?

Leading with the left arm.

Taking up some space here.

Front knee over front ankle.

Again, thinking of the
body as one moving part

so building it
from the ground up.

And then embodying the
pose with your breath.

Finding those connections
versus just doing a posture.

This kind of a
really lovely thing

that we get to play with,
particularly in home practice.

We have a
little bit of time to

be an individual.

Alright, keep the
front knee bent.

Strong legs, right fingertips
reach forward, up and back.

Peaceful Warrior, inhale in.

Exhale, cartwheel it
all the way back down.

We're gonna go back into
that lunge we did before,

excuse me, twist we did
before and it's a lunge.

Left hand to the earth,
right fingertips to the ground,

big inhale.

And then exhale all the
way back down to your lunge.

Step the right toes back.

You can go straight
to Downward Dog here

or choose a little vinyasa.

Moving with your breath.

In Down Dog, take a big
inhale in through the nose.

Exhale out through the mouth.

Anchor the right heel in.

Inhale, lift the
left leg up high.

Here we go.

Ready? Giddy-up.

We're gonna shift it forward,
nice and slow,

so slow it down.

Left knee squeezes
into the heart space.

Gaze is straight down,
long neck.

Strong shoulders, strong arms.

Good, inhale, kick it up.
Anchor through the right heel.

Exhale, left knee all the way
up and over to the left elbow.

Good, kick it up.
One more, you got this.

Cross it over.
Strong core.

Here we go, left knee
kisses right elbow.

(mimics kiss)

And then all the
way back up. Awesome.

Here we go.
Stepping it all the way through.

Nice and light.

And when you're ready, pivoting
on the back foot and opening up

Warrior II to your right.

Take your time.
There's no rush.

Back toes are turned in.

Again, front knee
over front ankle.

Take a second.

We're building it
from the ground up.

Find your breath.

Beautiful. Now let's flip it.

Left fingertips reach
forward, up and back.

Front knee stays bent.

We're pressing into the
outer edge of that right foot.

Take up space here.
Peaceful Warrior, inhale in.

And then exhale, hold on to
your center as you cartwheel all

the way back to the lunge.

Moving into a twist.

Back knee lowered or lifted.

Here we go.

Inhale, left
fingertips to the sky.

Breathe in.

And exhale,
slowly bringing it back.

Alright, vinyasa here.
Step it back.

You can also skip this.

Maybe taking it straight
to Downward Facing Dog.

That's where we'll meet.

Hips up high.

Bend the knees.

Upper arm bones
externally rotated.

Neck is not
clenched or being held.

You can shake the head a
little yes, a little no.

Then you can start to
straighten the legs again.

Find stillness as you
inhale lots of love in.

And exhale lots
of love out. Awesome.

Slowly bring the
knees to the earth.

Big toes to touch.

Walk the knees as
wide as your yoga mat.

Send your hips back,
Extended Child Pose.

You can decide what feels best.

Active arms reaching forward

or maybe you drop the elbows

and bring the palms together
in prayer and then bring them

behind the back
of the head, the neck,

creating a
little shark fin here.

Close your eyes

and return to your breath.

We love the Hatha yoga practice

because it really give
us an opportunity to embrace

all of it.

Find what feels good doesn't
mean feel good all the time.

That's not realistic.

Nor possible.

But it's a sincere
invitation to stick with it,

to stay curious,

to keep paying attention
and growing your awareness

of both the
Ha and the Tha.

(chuckles)
The sun and the moon.

The light and the dark.

Inhale.

Exhale to slowly bring
the hands back to the earth.

Carve a line with your nose
to look forward and then slowly

bring it all the way
back up to all fours.

Walk the knees
underneath the hip points.

When you're ready take a
deep breath in and then exhale.

Adho Mukha, Downward Facing Dog.

Bend the knees generously,

bring the belly
to the tops of the thighs

really lift up
from your hip creases here.

Then carve a line with
your nose, look forward,

inhale.

And exhale, make
your way to the top.

Inhale, halfway lift.

Nice long, beautiful neck.

And exhale to soften and bow.

Great, bring your thumbs
to the hip creases now here.

Bend your knees, send
your hips back, way back.

Beautiful, way, way, way back.

Here we go.
Fingertips go down to come up.

So a little bit of fire,
a little bit of sun.

You can lift the toes,
we're coming into Chair Pose,

everyone's favorite.

Send the hips back.

So instead of reaching arms up,

really send them
out here to start.

Getting your
center back in space.

Finding your focus.

Waking up the whole thing.

And then maybe we start to
lift the thumbs a little more,

sink a little deeper.

Maybe you've met your
appropriate edge so you're

breathing right where you are or
maybe you lift the arms a

little more and
sink a little deeper.

Good, inhale in.
Everyone expand.

Imagine you have a big
ball between your hands and

it's getting bigger
and bigger and bigger.

And then exhale,
bring the palms together.

Just like we've been doing.

All the way back,
sternum to, sorry,

thumbs to sternum
or sternum to thumbs.

And then here we go, right
elbow's gonna come around

to the outer edge
of the left thigh.

Big twist here.

Sending the hips back.

Inhale in.

Exhale to come back to center.

Try to keep your knees bent.

Building strength, we got this.
A little heat.

Take it to the other side.

Outer edge of
the left elbow comes to

the outer edge
of the right knee.

Welcome a little heat,
a little sweat. We got this.

Inhale, breathe into
your belly, big twist.

Looking past
your right shoulder.

Sweet, and now
slowly back to center.

Straighten the legs, release
the fingertips to the earth or

towards the earth.

And Uttanasana, Forward Fold.

Awesome, again,
inhale, halfway lift.

Nice, long beautiful neck.

And exhale to soften and bow.

Root to rise here.

Spread the fingertips in
celebration of us together

here on World Yoga Day.

Big breath.

Send that big globe all
the way up towards the sky.

And then exhale,
bring it all back in.

Back home.
Close your eyes.

Observe your breath.

Beautiful. From here
try to stay focused.

We're gonna move into a standing

balancing posture and then

we'll bring it
down to the ground to

cool down and sign off.

So try to stay focused here.

See if you can elongate your
inhales and your exhalations.

We're gonna slowly bring
the hands to the waistline.

Plant awareness throughout all
four corners of that right foot.

If you're not familiar with
four-part equal standing or

Samasthiti, there's a
Yoga With Adriene on that.

You can check it out.

Soft bend in the knees here.

You're gonna slide
the left toes back.

Again, staying strong and
connected in this front foot.

I'm gonna come to the center
but you can stay where you are.

Alright, oh, Benji.

So sweet.

Here we go.

Inhale, we're gonna find
soft bend in the knees here.

Open up, big expansion.

Exhale, palms come
together, draw your navel in.

We're gonna start to bring the
thumbs back to the sternum just

like we have been doing.

And we're gonna
start to lean forward

and maybe the
toes stay on the ground

or maybe they start to lift off.

Benji.
(clicks tongue)

He as a boo-boo.

So Warrior III.

Sending your gaze down.

Imagine you're
looking into a pond.

You're seeing your reflection
but then you're seeing all the

reflections of all the people
who logged on to this livestream

today because,
in fact, we are one.

Dial your left toes down and if
we want to take the fingertips

forward, big beach
ball up and overhead.

Maybe we play here.

Wherever you are,
take a deep breath in

and then exhale
to slowly reel it all back.

Using that exhale,
that contraction,

to bring it back to center.

Mountain Pose.

Alright, whatever
happened, you say,

"Thank you," and we
move to the next side.

Hi Benji!
Are you awake now?

Excelente.

Spreading awareness through
the left foot now so really,

really, starting
there nice and slow.

And then when you're
ready hands to the waistline,

we'll slide the right toes back.

Hands at the
waistline first is good.

So you can really start to
build it from the ground up.

And then we'll lift up
from the pelvic floor.

When you're ready,
palms come together,

Anjuli Mudra,
and we start to slowly,

soft bend in the knees,
lean forward.

If you wanted to find an
expansion for that you could,

sorry.

But here we go,
moving into

your Warrior III.

So you can keep your
back toes on the ground

and work on this posture.

Work on where the
hips are in their socket.

Breathing.

Nice, slow inhalations.

Slow exhalations.
Maybe taking the fingertips

forward or even out.

Taking a variation that
rocks your world today.

And remember the invitation was
to definitely come as you are

so it's all good.

Be kind.

And wherever you are,

go ahead and take
one more deep breath in.

And then use your
exhale to reel it,

reel it, reel it
back to Mountain.

Even if you fell, you know
we're always here to catch ya.

And we start again.

Back to one, Mountain Pose.

Good, drop the
fingertips down to come up.

Inhale, big breath, big
stretch, catch a wave here.

Exhale, wiggle the fingertips,
rain it down this time.

Good, inhale, halfway lift.

This time send
the fingertips back,

palms face down, airplane arms

and then exhale
to let it all go.

Good, bend the knees,
plant the palms.

Step or hop it back to Plank.

Last call for vinyasa,
take it or leave it here.

Downward Facing Dog.

Excellent.

In Down Dog, we're gonna
plant through the left palm,

bring the right hand
to the heart center.

Just challenging ourselves here.

Good and then bringing
the right hand to the earth.

Slowly bring the left
hand to your heart center.

And then slowly releasing both.

We're gonna just come up
over a little hurtle here

so draw the lower belly in.

And then draw the
navel to the spine.

Hug the low ribs in
and slowly slide your way

into our final Plank Pose.

We're here for one I love you,
two, I love you.

Three, I really do love you.

And on the four, slowly
bring your knees to the earth.

Swing the legs to one side,
start to come through to a seat.

Send your legs out in front.

Dundasana.

One of my favorites.

Stick Pose or Staff Pose.

Send the toes up to the sky.

Bring your fingertips

down slowly
outside of your hips.

If the palms come to
the earth, wonderful.

If not, fingertips.

You want to draw the
shoulder blades together.

Melt them down the back body.

Strong legs here.

And if you feel okay here,

like you can
sit up tall without

the nice support
of your fingertips

maybe bringing palms
together at the heart.

Now close your eyes.

Make a wish.

And blow out the candlelight.

For tonight is just the night,

we're gonna celebrate.
(laughs)

Alright, just taking
a second to cool down.

Sorry about that.

Can't edit that out.

And once again,

if you can really
take away any little

dance from this practice today,

it would be finding a
sense of unity or wholeness

in the dance of the
expansion and the contraction.

So here we go again, we use the
asana practice to kind of play

with that to show us.

We inhale open the palms.

Core is engaged here.

Open, open, open.

Big beach ball is the expansion.

You have to use the
breath though so breathe in.

And then exhale to slowly
bring the palms together.

Bend your knees.

And we're gonna
come into Forward Fold.

Once your head
starts to melt here,

you can take your hands to
the outer edges of the legs,

the calves, the shins,
maybe to the ankles

or even to the feet.

Also an option to
take your index finger,

your middle finger
and your thumb

and hook it around
your big toe here.

We're here for three
cycles of breath in and out.

In and out. In and out.

Coming into your own
private little love cave

here at the end of our practice.

Feeling the skin of the back
body stretch as you breathe in.

And soften as you breathe out.

Relax the weight of your
head over for this last breath.

Soften the skin of the face.

You can even part your lips.

Surrender.

And then stay focused here,
stay with this sensation

as you slowly keep
breathing and unravel.

Nice, we're gonna bend
one knee then the other.

This is one of my
all-time favorite yoga poses.

We're gonna hook the
elbows on the knees.

Sit up nice and tall,
breathe in.

Expansion.

And then exhale, chin to chest.

Just relax the
weight of your head over.

Breathing here again.

Three breaths nice and slow.

So going inward

and remembering that
the breath always comes first

and that this tool
for playing with expansion and

contraction, this idea of
what goes up must come down,

a real practice for

helping you ride
the wave which I feel

is super important that we
acknowledge right now.

Remember that the breath
always comes first, okay.

Let's release.

Let's come on back
down to the ground.

We're not gonna do a full on
Shavasana here because of the

livestream but I do want to come
here for a second here so

go ahead and come all
the way to your back.

We're gonna do a
Bridge Pose here.

So draw the heels
up towards the hips,

the knees up towards the sky.

Toes are pointing forward.

Just keep it nice
and gentle here.

Inhale, we're gonna
slowly send the shins forward,

lift the hips.

If you want to take
the bind, you can.

Interlacing the fingertips,

drawing the
shoulder blades together.

Just doing one of these.

Strong footing.

Big breath.

Lift the chest up
towards the chin

and lift the chin
up towards the sky.

Good and then slowly release.

Walk the feet together,
soles of the feet together

and send the knees out wide.

Return the left hand
to the heart space,

right hand to the belly.

A little hip opener here.

Nice passive hip opener.

If it's too much you
can just do one leg

at a time by extending one leg

and then taking the time
to switch and balance it out.

Close your eyes here,
take a deep breath in.

And now use this
exhale to choose.

What do you want to choose?

So often at the end
of practice we will invite

each other to
finish that sentence.

I choose...

And if you're
feeling shy about that,

that's okay but
maybe do it anyway.

I choose...

And then you
finish that sentence.

Then inhale lots of love in.

We're gonna bring
the palms together,

then we're gonna interlace the
fingers and you're gonna bring

them behind the head.

So now your arms and your legs
are mirroring each other here.

Extend your thumbs and start
to give yourself a nice massage

here at the top of the neck,

the base of the head.

I've been doing a lot of work
around this area of my body

(laughs)

in my own practice

and with my work with Sumair,

my coach, who is on the
Find What Feels Good Membership

if you're interested.

I love that I get an opportunity

to continue my education

and work with my body
in that process with him

so check him out.

He's amazing.

Okay, here we go.

Big breath in.

Exhale to
release the arms first.

Bring the fingertips to
the outer edges of the legs.

Bring the knees together.

You can walk the feet now
as wide as your yoga mat.

Find internal
rotation of the hips.

Breathing deep here.

Start to open your eyes.

Notice how you feel.

And then extend the legs long.

Open the palms up
towards the sky.

Now close your eyes here in
Corpse Pose and see just how

quickly you can surrender.

Relaxing the weight
of your body fully and

completely into the earth.

And let your next breath
be a breath of gratitude

for yourself for showing up.

Not just today but all
the days that you come to

your mat to be with yourself.

To know yourself and
to care for yourself.

And now send some love and
gratitude out to all the people

who are showing
up to do the same.

Taking care of themselves.

Continuing to stay curious

and want to know

themselves.

For I truly believe it is
through these types of

practices that we better
equip ourselves

to serve others.

To be there for our loved
ones

in the best way possible.

And to show up for the world,
to find our meaningful

contribution each day no
matter if it is big or small.

Start to wiggle your
fingers and your toes.

And when you're ready, hug the
knees back up into the chest.

And we'll slide the hands to the
backs of the thighs to do the

rock and roll roll-up or if
it's kind of late in the day or

you're just feeling
soft and easy in your body,

maybe turn to
one side, any side,

and use your hands to
slowly press back up.

We will come to a
nice comfortable seat.

And on your next breath in

squeeze the shoulders
up to the earlobes.

And exhale, drop 'em down,
bring the palms together.

I would like to
thank you for being here.

Whether you're here for me
or for you or let's face it,

I'm starting to realize
many people show up for Benji.

I was just leading to that joke.

Okay, thank you so
much for being here.

I'd also like to thank YouTube
for supporting this livestream

and the team at St. Jude.

If you'd like to learn more
about St. Jude you can do that

by clicking the link in the bio.

We have the donation button set
for you to donate a dollar or

more to support them.

And there's also an external
link in the video description

where you can contribute as
well if that donation button

doesn't work based on
the country you live in.

Take good time to look at the
Super Chat if you haven't

already and realize how
connected we all are through

this practice and let's take
some time later on today or

maybe later on this week to
contemplate what that means

and what that could mean

for us to have
something like yoga

and this community
that bring us together

despite our differences.

A meeting place,

this safe space where
we can come together

with whatever we've got
going on and be honest.

I'd also like to thank my team,

the Yoga With Adriene/
Find What Feels Good team.

I love the people that I get to
work with and if you have been

in the community for a
while you probably know that

they are incredibly
special and remarkable.

And finally my partner from
Day 1 of this project and

we never thought
it would grow (chuckles)

to be what it is and

now this is really
special 'cause we're

here today so it's kind of a
full circle moment.

He's behind the camera and
I'm here just like on Day 1

when there was no
one but the two of us

kind of showing up for practice.

There's much more than two of us
now and I want you to know you

always have a place here
in this family and we really

appreciate you sharing this
practice with your families and

extended families
and your communities.

Let's keep that loving
ripple effect going and

thank you for
your patience today.

I love you guys.

Let's take one
final deep breath in as

a global community,
a Kula.

Here we go, ready?

Inhale lots of love in.

And exhale lots of love out.

We bow the head to the
heart and we whisper

Namaste.

Thanks everyone.

Subscribe to the channel
if you haven't already.

Please let us know how you're
feeling in the Super Chat and if

you have the means, we'd love
for you to donate to St. Jude.

If not, no worries.

Thank you so
much for being here.

Take care.