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.
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.