- Hello people of the world.
Welcome to Yoga With Adriene.

I'm Adriene and today
we have an awesome practice

to help you spice it up.

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

(upbeat music)

Alright party people,
let's begin today's practice

standing at the
top of the mat.

Go ahead and bring
the feet together,

really together, zip up
tight through the legs.

Find that strong base.
(clicks tongue)

And then we're gonna
just begin with some

nice, easy shoulder circles.

One way, woo,
and then the other.

You can move your head.

Check in with the neck.

(laughs)

Just finding a
little bit of movement,

fluidity in the shoulders,
in the neck.

But keeping this kind of
strong base in the legs.

Awesome.

Then when you're
ready, bring the hands

all the way to your heart.
Palms pressing together.

We're gonna go for
an active press here

so elbows are gonna
go left to right.

And we're gonna
press the palms together,

we're gonna draw the
navel in just a bit.

Draw the navel in and up
just for a little support

in the spine.

Awesome, then inhale, you're
gonna send your gaze out or

maybe find a place on the
ground to focus your gaze upon.

We're gonna inhale, 
lift up off the heels

even if it's just for a moment.

Squeeze the legs together and
then exhale, drop the heels.

Good, inhale to lift.

And exhale to lower.

Inhale to lift, keep this
active press in the palms.

Exhale to lower.

Two more times, inhale to lift.

Oooh.
Exhale to lower.

And inhale to lift.

Good, exhale to lower.

Drop the fingertips down.

Inhale, reach 'em up high.

Exhale, wiggle the fingertips
as you float it all the way down

to our first Forward Fold.

So bend your knees here, belly's
gonna drape over the tops of

the thighs so bend your knees
as generously as you like here.

Find what feels good.

Shake the head a
little yes, a little no.

Take a nice deep
breath in through the nose.

And a nice, almost sassy,
fiery, fierce breath out

through the mouth.
Whatever that means to you.

Just let something go.

One more time, 
just like that, inhale in.

And exhale, sigh it out.

Awesome.

On your next inhale,
slide the hands to the shins or

the thighs and find this
nice flat back position here.

One nice, beautiful postural
line from the crown to the tail.

Of course there's natural
curvature here but it feels as

though there's one straight
line from crown to tail.

Now suck the elbows
into your side body here,

slight bend in the knees
as you pull the hip creases

up and back even more.

Tuck the chin to
lengthen the back of the neck.

Imagine you're placing a little
teacup on the back of the neck.

Good, now lift the toes here.

Adding on, lift the toes.

We're here for one more
cycle of breath, breathe in.

Breathe out.

Release the toes,
come back to the Forward Fold,

let everything go. Nice.

Awesome, root to rise here.

Inhale, teach for the sky.
Big breath, big stretch.

Listen carefully, exhale,
bend the elbows, lift your chest.

Open your heart
up towards the sky.

Inhale, stack it up,
reach for the sky.

Exhale, look up,
bend the elbows.

Squeeze the
shoulder blades together.

Good, one more time.
Inhale, reach it up.

Exhale, squeeze.

This time release the
fingertips all the way down

to interlace behind the tail.

You can square off at the wrists
here or you can work to bring

the palms together.

Ground through all four
corners of the feet here,

opening up through the chest.

Awesome, now send
your gaze forward.

So drop your chin.

Imagine these two
hip points kind of shining up

towards your face.

So you're really getting
your center underneath you here.

Good, then soft
bend in the knees.

You're gonna step or slide,

whatever feels
best in your body,

your practice today,
you're gonna step or

slide the left toes
back all the way back

to a nice high lunge.

Good, inhale open your chest.

Exhale, pivot on the back foot.

Nice and easy, you're gonna
slowly towards your left as if

you're coming into 
Extended Side Angle

but we're gonna keep the bind.

Yeah, baby.

Excellent.

Inhale in here, exhale,
come right back the way

you just came in.
You're gonna draw your navel in.

We're gonna dial
our heart forward.

We're gonna pivot
on the back foot,

lift the back heel
and here we'll break free,

release the fingertips.

Ah, feel that flush of
energy, that blood flow.

As you reach the
fingertips up high, inhale in.

Exhale, hands come
back down to the heart.

You're gonna bend that back
knee and step it right back

up to Mountain Pose.

Awesome work.
Inhale in deeply.

And exhale completely.

Good, fingertips go
down to come up.

Big inhale to reach for the sky.

Exhale, spread the
fingertips, bend your elbows.

We're gonna squeeze the
shoulder blades together,

lift your heart.
Maybe slight back bend here.

Good, inhale, reach for the sky.

Exhale, bend the elbows, 
lift your chest.

Should blades kiss together.

Good, inhale, reach up.

And exhale, one more time,
moving those scaps.

Here we go. Lifting the 
chest. Lift, lift, lift.

This time fingertips interlace,
opposite thumb on top.

So the one that feels a
little funky and a little spicy.

Here we go.
Inhale, lift the chest.

You got this.

Exhale, drop the shoulders down.

Good, now send your
gaze out in front.

Nice, easy, even breath.

So nice, long, 
smooth, deep breaths.

Good, then we're
gonna slowly slide or

step the right foot back,
all the way back.

Beautiful.

Inhale in, lift your chest,
lift your heart.

Exhale, pivot on the back foot
and you're gonna continue to

keep that front knee bent.

You're gonna continue to dial
your heart towards the right as

if you're coming in
to Extended Side Angle

but keep the bind here.

Mhmmm, mhmmm.

Opening up to the right side.

Spiral your heart
up towards the sky.

Take a deep breath in.

Then exhale, draw your
navel in for stability.

From your core,
pivot all the way back.

Heart dials forward.

Center gets underneath us.

We keep the back heel lifted
here as we release the

fingertips and reach
them all the way up.

Nice work.
Here we go.

Breathing deep here.

Inhale in,
lift your heart, look up.

And exhale, hands come together
back down towards the heart.

We bend that back knee and 
we step it all the way back up,

Mountain Pose.

Take a deep breath in here.

And a long breath out.

Beautiful. Fingertips go 
down to come up.

Inhale, reach for the sky.

Exhale, rain it down,
Forward Fold.

Inhale, halfway lift,
your version.

Exhale to soften and fold.

Step one foot back then
the other for Plank Pose.

Spread the fingertips wide.

For this first one, take a
couple full deep breaths in just

paying attention to your
foundation first, right?

The hands,
the stacking of the bones.

Where do I need
to be activating?

Where should I be reaching,
hugging, playing here?

Mhmmm.

Take a deep breath in.

Look forward, exhale, lower
all the way down to the belly.

Inhale to rise up Cobra.

Exhale to soften and fold.

Curl the toes under, inhale in.

Exhale to press
strong up to Plank.

And then inhale to
shift forward and exhale,

send the hips up high and back,
Downward Facing Dog.

Beautiful, inhale in here.

Exhale out.

Good. Inhale, we're gonna
lift up on to the toes.

Lift the heels.

Draw the navel up and in
and you're gonna go up over an

imaginary hurdle here
back into that Plank.

Great, from here we're gonna
slowly turn on to the left,

the outer edge of the left foot.

Reach the right fingertips
all the way up towards the sky.

Little Side Plank variation.

Playing with it and
then coming all the way back

through your Plank.

Good.
Establish those connections.

Here we go to the other side.

Tilting to the right.

Left fingertips reaching all
the way up towards the sky.

Nice, long, beautiful neck.

And then back to center.
Beautiful.

Find your connection.
Inhale to look forward.

Exhale to lower to the belly.

Good, inhale, Cobra.

Exhale to release.

Inhale in here.

Exhale to press
up strong to Plank.

Inhale to shift forward,
look forward.

Exhale to send the hips up high
and back, Downward Facing Dog.

Here we go, over that hurdle.

Creating a little heat.

Navel draws up and over.
Or lot of heat.

Over the hurtle
we go into Plank.

Here we go, rocking to the left.

This time maybe
you stack the feet,

reaching the right fingertips
all the way up towards the sky.

Good, then coming
through to center.

Take a deep breath in.

Exhale, find that
connection to your core.

Maybe stacking the feet
as we come in Side Plank

on the other side.
Lifting left fingertips up high.

Good, come back to center.

Feel that heat.
Inhale, look forward.

Exhale, lower to the belly.

Inhale, we rise, Cobra.

With the breath,
exhale with control we fall.

Forehead kisses the earth.

Inhale in here,
feel your belly on the ground.

And then exhale, press up
to Plank, strong and steady.

Good, inhale to look forward.

Exhale to Downward Facing Dog.

Take a deep breath in here.

And a long breath out.

Then slowly lower your knees.

Take a moment to rest.
Child's Pose.

If you want you can
take your resting posture

in Downward Facing Dog.

Three breaths,

Child's Pose
or Downward Facing Dog.

If you're in Child's Pose,
slowly make your way back up.

And everyone in Downward Facing
Dog bend your knees generously,

carve a line with your
nose to look all the way up.

Inhale in and exhale,
step, hop, float,

dance your way to the top.

Feet together, really
together, legs zipped up.

We come into our Forward Fold.

On your next inhale,
lift it up halfway.

Nice flat back position.

And exhale to
soften and release.

Bow your head.

Good, bend your knees.

Bring your thumbs
to your hip creases.

Pull the hip creases back.

Let that be what
lifts your heart up.

Send your gaze out in front.

Dig deep into your heels,
fingertips go down to come up.

Utkatasana, Chair Pose.

So as we welcome 
a little more fire,

can we keep our breath nice
and smooth and even and long?

Keep the skin of the face
soft as you build some heat.

Maybe sink a little lower here.

Inhale in deeply.

And exhale,
maybe a little lower.

Inhale in deeply.

And last one, you got it.
Maybe a little lower here.

Sink back.

Excellent, now ground through
the feet reach all the way up,

deep breath in.

Palms kiss
together as you exhale,

hands float down to the heart.

Inhale in.

And exhale to
relax the shoulders.

Awesome.

So from here, we're gonna spread
our weight evenly through the

sole of the left foot and
you're gonna imagine a little

marionette string lifting your
right knee all the way up into a

Standing One-Legged Tadasana.

And you can use this nice
active palm press here that

we had from before.

Plus all of our
connection to center and core.

Inhale in, feel free to
slide the toes if you like,

otherwise we're gonna step
the right foot back once again.

Great. From here, inhale.

You're gonna reach
both fingertips up

just like we did before.

And then exhale, slowly melt
your left fingertips back down.

So you just have one arm up,

right arm up,
left fingertips down.

Energy in the arms.
Energy in the fingertips.

Inhale in.

Exhale, hug the low ribs in.

Navel draws in to
contract on the exhale.

And we're gonna slowly
just straighten the legs.

Lift up the right heel.

Peek at me if you need to
and we're gonna send the left

fingertips forward,
right fingertips back.

Gaze is straight down.

Good, inhale,
bend the front knee.

We're gonna switch.

Right arm goes up,
left arm goes back.

Deep bend in the front knee.

Lift your heart, feel that big
stretch in the right hip crease,

the psoas,
everything awakening here.

Good, inhale.

Exhale, navel draws up.

So from center,
we start this movement.

Straighten through the
front leg, lift the back heel.

Send the left fingertips
forward, right fingertips back.

Gaze straight down.

Good, inhale.

Switch, bend the front knee.

Right fingertips goes up,
go up, left fingertips go down.

Alright, it's gonna take
a second to get all good.

This one's for the brain too.

Here we go, moving into
that straight leg position.

Breathing out.

Left fingertips forward,
right fingertips back.

And inhale,
bend that front knee.

Sink down low, drop your center.

Reach, reach, reach
right fingertips back.

And exhale, here we go.

Last one.

And inhale, reach
right fingertips up.

Great, from here go ahead and

bring the left
fingertips up to meet it.

Palms come together and
slide back down to the heart.

Bend your back knee.
Inhale in.

Exhale, step it
back up to Mountain.

Catch your breath, inhale in.

Exhale, slow and
steady breathe out.

Nice work.

Okay, shifting weight
and awareness now

into the right foot.

Here we go, lifting
that left knee up on

a little marionette string.

Find that active
connection between your palms,

elbows left to right.

Standing One-Legged Tadasana.

Find your balance today.
It's different every day.

That's the thing about
balancing poses, right?

They do not lie.

It's all good.
Inhale in.

You can slide the
left toes on the ground if

that better suits you today.

Otherwise, keep it lifted.

Inhale in, exhale, let's
send those left toes back.

Alright, fingertips are
gonna go down to come up.

Here we go, inhale,
reach for the sky.

Keep the left arm lifting.

Right fingertips slide down.

Then send 'em back.

So lots of energy in arms,

lots of energy
n the fingertips,

spread your fingers.

Okay, first find this
big connection here.

Breathing deep.

Beautiful. Inhale in.

A long belly.
Maybe you look up.

Exhale, we're gonna
lift from the pelvic floor.

So squeeze the inner
thighs to the midline.

We switch here.

Left fingertips go back,
right fingertips go forward.

I'm pressing the ball joint of
my front big toe for balance.

Straightening both legs,
really lifting,

lifting, lifting
that left heel back up.

Good, then I bend the
front knee and switch.

Left fingertips go
forward and all the way,

right fingertips go back.

A 100% full body experience.

Here we go.

It's okay if it
takes some time here.

Exhale, navel draws up and in.

We straighten both legs.

We lift, lift, lift.

Right fingertips forward,
left fingertips back.

And inhale,
bend that front knee.

Left fingertips sweep
forward and all the way up,

right fingertips sweep back.

Exhale, navel draws up and in.

Little bit of
Pyramid variation here.

Right fingertips forward,
left fingertips back.

And inhale,
we bend the front knee.

Left fingertips forward,
right fingertips reach back.

Really reach beyond
the fingertips even here.

Good, inhale we come forward.

You got this.
Pull the right hip crease back.

Lift up off that left heel.

And inhale, bend the front knee.

Reach, reach, reach.

Okay, last one, here we go.
We got this.

Navel draws in.

Breathe out.
Here we go.

Straighten the legs.

Right fingertips forward,
left fingertips back.

And last one, bend that
front knee, building strength.

So good for the whole
body and the brain here.

Here we go, left fingertips up.

And now right fingertips up.

Big breath in.

Stick with it, exhale, 
palms come together.

And float down to
the heart with control.

Stick with it.

We'll bend that back knee and
from center connect to you core,

step that back foot
up to meet the front.

Bring the feet together,
really together.

Awesome work.

Interlace the fingertips here,

press the palms
forward, up and back.

Dig into the heels.

Maybe carve a line with
your nose, look all the way up.

We're breathing here
for ten, nine, eight,

seven, six, breathe.

Five, four, three, two

and on the one,
we'll release.

Fingertips slowly
float down at your sides.

Go ahead now bring your
chin now parallel to the earth.

If you feel comfortable, close
your eyes here, Mountain Pose.

And just notice

notice how you feel.

Can you feel the
warmth in the low back?

The warmth on your brow?

Your lip?

Can you feel or notice areas
here that might be a little bit

clenched that you can
soften and surrender.

Maybe you feel a little emotion.

Maybe not.

Inhale, reach the fingertips up.

Exhale, forward fold,
take it all the way down.

Bend your knees.

Just a little love
for the low back here.

Walk the fingertips
to one side, any side.

And then to the other.

Keep breathing
nice active breath.

Walk it back to center.

Inhale, halfway lift.

Last one.

Exhale, soften
fold everything in.

Tuck the chin,
bend your knees generously

and begin to
slowly roll it up.

Stacking through the spine.

Nice, then keep your
gaze straight out here,

so you don't need to look down.

Just trust that
the ground is there.

You're gonna walk your
feet as wide as your yoga mat.

You're gonna turn the
toes just slightly out.

You're gonna bend your
knees just a little bit.

And we're gonna take the
arms gently side to side here.

We're gonna end with a little
Knocking On Heaven's Door.

Moving the energy,
spicing it up.

Giving you that energy that you
need to maybe go for a walk or

cook dinner or write something,

do something creative.

Maybe dance

in your living room.

Whatever you need
the energy to do,

I hope this practice will
support you in doing that.

And no one said it was
going to be easy, right?

But it's about the exploration,
the willingness.

Keep it awake and alive.

And to spice it up.

Keep sharp.

Alright, slow it down.

Bring it back to center.

Again, you don't
need to look down.

Bring those feet together
like the awesome person you are.

I was gonna say something else.

And we'll close by bringing
the palms together at the heart.

Bow the head if you like.

Just give thanks
for this moment.

Carving out some
time for yourself.

I admire you.

Thanks for sharing your valuable
time and energy with me.

I hope to see you again soon.

Namaste.

(upbeat music)