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- Hello everyone. 
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have a beautiful
practice for vulnerability.

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So if you have a
towel or a blanket

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and you want to bring
it to practice, please do.

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If not, no worries.

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Hop into something comfy 
and let's get started.

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(upbeat music)

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Okay, welcome.

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So if you brought a towel or a
blanket to the practice today,

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you can go ahead and 
lay it out on your mat,

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perhaps for this first bit
because we are going to begin

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today's session 
in fetal position.

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So take your time 
coming down to the ground,

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and you can choose which
side, left side or right side.

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And just gonna come to lay on
your blanket or on the mat.

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And whatever arm is down,
you're going to use that one,

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bottom arm, as a pillow.

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And if you can, right, 
every body is different.

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So honor your body and the shape
of your body here right away.

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But to the best of your ability,
think about creating a little

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curvature in the low 
back by bringing the knees up.

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So you don't have 
to come super tight.

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Right, we can kind of honor

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a little bit of 
space for the belly.

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Let's actually do that,
all of us,

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embrace that gesture,
that loving gesture.

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But best you can, bring the
knees up just enough so you feel

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a little bit of 
length in the low back.

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Alright, and then just take a
second to get settled in here.

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Can allow your top arm 
to rest wherever feels good.

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Either gently on the ground,
maybe on the hip,

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the thigh, the booty.

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(chuckles)

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And here we are, man.

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We're doin' it.

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Close your eyes.

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Take a deep breath in.

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And as you exhale,
my darling friend,

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just start to notice.

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Notice how you feel.

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And if you ever need to 
make any adjustments here,

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listen, listen to your body,
even if they're small so that

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you can kind of 
soften into this first shape.

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Whatever brought you to 
this practice today, trust it.

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And let's lean in.

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Often we get to a place where

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we feel vulnerable

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and it can be scary.
(chuckles)

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If not downright frightening, so
this practice is designed or the

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intention is to kind of hold
you and support you in that

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vulnerability so that you can

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learn from it.

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Use it.

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Find what you need

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from this place of
embracing vulnerability.

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As you're ready, 
I'll invite you to take

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a big breath 
in through your nose.

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Deep, deep, deep breath.

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And just feel the ribcage kind
of expand as you breathe in.

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Feel a lift almost.

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And then notice the 
softening as you breathe out.

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This gentle fall of the breath.

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So we're just going to 
kind of play with that,

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exaggerate that a bit.
Again, a big inhale in.

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Feel the ribcage expand.

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This gentle lift.

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And a long breath out.

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And just notice the softening
there, the fall of the breath.

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One more just like that.
Big inhale.

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Feel a little bit 
of an expansion there.

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And on the exhale, soften.

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Wonderful. Just take 
one more cycle of breath here

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on your own just to listen.

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What are you feeling?

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What are you coming 
on to the mat with today?

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Is there a pattern there
that when you feel vulnerable,

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you tend to do the 
same thing each time?

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Whether it's avoiding it,

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avoiding feelings of
discomfort or sensitivity.

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Just notice how you feel.

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Then on your next breath in,
begin to open your eyes.

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As you exhale, press the top
hand into the earth first,

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and then the bottom hand 
and nice and slow

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move like you love yourself, 
you're gonna slowly, slowly

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come up to a 
nice cross-legged seat.

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If you have a blanket 
and you want to use it here,

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you can double up 
on the blanket or towel

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to give a little 
lift in the hips.

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Then we'll sit up nice and tall.

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Find that beautiful 
length through the crown.

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And even though 
for the most part,

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today's practice is 
kind of low to the ground,

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we're gonna work 
to really connect to

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this grounding sensation.

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So there's this beautiful
balance of embracing

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this feeling of vulnerability

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and not sweeping 
it under the rug

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but working to kind of use that
acknowledgement of that feeling

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to create some soft, simple
movement that grounds you.

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So these things kind of working
together so that we can propel

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ourself to the 
next present moment,

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which could be a 
beautiful courageous moment.

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It could be a beautiful 
breakthrough of honesty.

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There's so many possibilities.

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Thinking of
Brené Brown right now, actually.

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Some of her invitations and

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thoughts on vulnerability.

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So that said, we find this lift
and length through the crown and

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we can already here
find a little grounding, right?

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So grounding isn't always 
like in a Tree Pose, right?

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Vrksasana or 
something like that.

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Can we find grounding 
even in a simple seat?

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Gently lift 
your sternum up high.

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Try to grow a little bit taller,

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a little bit longer 
through your side body.

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Whatever that means to you.

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It kind of just changes the
way you carry yourself here,

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your spine.

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Then soften your gaze down
gently past your nose or you can

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close your eyes if 
you feel comfortable.

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Gently tuck the chin, 
finding a little more length

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in the back of the neck.

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Inhale in deeply.

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See if you can find that 
expansion in the ribcage.

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This kind of wide feeling as
you breathe in, this widening.

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And then use the 
exhale to ground down.

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Dropping the shoulders tagging

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a little weight in 
the elbows, perhaps.

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Feeling all parts of the body
that are pressing the earth,

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pressing into the earth.

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Continue to gently 
deepen your breath here

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and just notice 
where your thoughts go.

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And let's let the 
practice today be

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about acknowledging those thoughts, 
acknowledging the feelings.

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And just putting a 
little power, a little love,

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behind the acknowledgement.

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Whatever that means to you.

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Then slowly slide 
your hands to your knees.

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And on your next breath in,
keep the hands where they are.

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You're gonna take your heart,
you're gonna lean forward,

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and we're gonna just smooth the
heart forward as you breathe in.

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And then around the spine,
tuck the chin,

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exhale as you breathe out.

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Do this super 
slow here to start.

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Inhale to come forward.

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And exhale to round the spine,

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think Cat Pose and 
come all the way back.

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So slow motion here.

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Syncing up with the 
sound of your breath.

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And if you can, soft gaze or
close the eyes here so you can

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really feel what's going on

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in the body today.
Where you might be tight.

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Then whenever you're ready, 
reversing your circle.

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Taking it in the 
opposite direction.

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And the tempo can 
pick up just a bit,

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but maybe it doesn't, maybe
you keep it nice and slow.

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Excellent, then 
bring it back to center.

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Align head over heart,
heart over pelvis.

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You're gonna take your hands,
we're gonna bring the fingers

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and we're gonna bring them right
to this strong trap muscle here.

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So if you are wearing clothes,

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what are you thinking?
Just kidding.

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Then maybe you get your hands
underneath any straps or any

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clothes and just get 
the hands on the traps and

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we're just gonna 
kind of squeeze.

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Allow the shoulders and 
the elbows to relax down.

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So instead of being up here,
keep them kind of down.

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And you're just gonna kind of

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comb away at this 
muscle for a couple breaths.

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If you can try to keep a nice
tall lift in the spine rather

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than collapsed here.

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We're finding that 
inner support system.

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That support from within.

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You can move the head 
a little side to side.

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Continue to deepen your breath.

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Eyes can stay closed here, you
can open them and just start to

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notice the quality 
of light in the room.

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I lit a candle today.

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Maybe any sounds

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around you.

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Paying attention 
to the quality of air.

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Good, and then when 
you feel satisfied here,

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we'll sit up nice and tall

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still bring the fingertips 
to your shoulders.

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And just a gentle 
heart opener here.

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You're gonna inhale.

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Kiss the elbows 
towards each other.

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If they don't, 
if they touch, great,

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they don't have to touch though,
kiss them towards each other.

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And then we're gonna 
reach all the way up,

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open the chest, lift your 
heart up towards the sky,

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and then all the way back down.

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Inhale, elbows kiss,
come forward.

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And exhale,

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up, around and 
down, down, down.

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Inhale, elbows come toward 
each other and lift up

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and exhale around and back down.

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Good, one more with 
the sound of your breath.

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Excellent, then slowly 
release fingertips to the earth.

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Just take a breath 
in here, inhale.

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And exhale out 
through the mouth,

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let something go.

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Just notice how you feel.

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Acknowledge.

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Beautiful and moving on.

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So here we go.
We're gonna just keep

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the left heel hugging in as you

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extend the right leg out long.

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So we do want to invite a nice
stretch into the groin here,

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but this doesn't have to be
like a gymnastics competition.

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So (chuckles) it doesn't 
have to go super wide,

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it can be narrow.

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Then we're gonna flex the
right toes up towards the sky.

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We're gonna take the 
right hand and bring it to

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the top of the left thigh.

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Just do your best.

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Then inhale, 
send the left fingertips up

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behind the left ear.

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And then we're gonna go 
all the way up and over.

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And then from here,
we're gonna tilt, tilt, tilt.

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So we're not 
jamming into the posture.

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We're coming at it a 
different avenue, different way.

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Nice and slow. You're gonna 
find this side body stretch.

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Really feel that length 
through the left oblique here.

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And then take your gaze,
look down.

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Inhale.

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Exhale, draw a line 
with your nose, look up.

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Just as far as you can go.

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Good, and then send 
your gaze back down.

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Breathe in.

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Right foot is still flexed.

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And exhale to look up.

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And one more time 
looking down, breathe in.

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And exhale to look up.

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Nice, really feel a contraction
in your right side body,

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your right oblique to maybe

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stretch a little 
more on the left side.

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Working with opposition here.

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Beautiful and then slowly
bend your left elbow.

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Let the weight of your left
elbow coming all the way down

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be what brings you back up.

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Head over heart,
heart over pelvis.

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Turn your palms face up.

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Take a second 
here to breathe in.

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And relax your 
shoulders as you breathe out.

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Awesome work.

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From here, we're gonna turn our
center and the heart center so

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your core center and 
your heart center over

250
00:14:26,458 --> 00:14:28,919
towards your right foot.
And then nice and easy inhale,

251
00:14:28,919 --> 00:14:30,754
send both fingertips 
behind the ears.

252
00:14:30,754 --> 00:14:32,337
Think up and over.

253
00:14:32,337 --> 00:14:36,949
And as you exhale, 
draping over that front leg.

254
00:14:38,178 --> 00:14:43,032
So, if you're feeling, 
if the veil is thin today,

255
00:14:43,032 --> 00:14:46,436
just notice how you feel and use
these forward folds to kind of

256
00:14:46,436 --> 00:14:48,130
get closer to that.

257
00:14:52,160 --> 00:14:53,819
And then 
acknowledge how you feel.

258
00:14:53,819 --> 00:14:55,278
At the very least getting an

259
00:14:55,278 --> 00:14:58,338
incredible stretch 
for these big muscles.

260
00:14:59,181 --> 00:15:02,029
Finding maybe some 
relief in the low back.

261
00:15:05,411 --> 00:15:09,167
Take one more breath in here.

262
00:15:09,167 --> 00:15:12,519
Feel that nice wide 
expansion as you breathe in.

263
00:15:13,402 --> 00:15:16,891
And that softening, that
surrender as you breathe out.

264
00:15:18,964 --> 00:15:21,577
Awesome, tuck the chin,
engage the core.

265
00:15:21,577 --> 00:15:23,265
Hug the low ribs 
in and from here,

266
00:15:23,265 --> 00:15:25,267
slowly roll it up.

267
00:15:26,705 --> 00:15:28,532
Beautiful, right foot comes in.

268
00:15:28,532 --> 00:15:30,230
We're gonna 
switch to the other side,

269
00:15:30,230 --> 00:15:31,649
send the left leg out.

270
00:15:33,108 --> 00:15:35,068
Stick with the practice,
stick with the video.

271
00:15:35,068 --> 00:15:37,679
Keep using the sound of your
breath as an anchor to kind of

272
00:15:37,679 --> 00:15:41,304
come back to the present moment.
So take a deep breath in here.

273
00:15:42,481 --> 00:15:44,862
Ooh, and a long breath out.

274
00:15:44,862 --> 00:15:48,040
We're gonna flex the left 
foot and just feel it out.

275
00:15:48,040 --> 00:15:52,589
Feel the weight of the 
body pressing into the earth.

276
00:15:53,640 --> 00:15:55,654
If it feels hard to 
even hold yourself up today,

277
00:15:55,654 --> 00:15:58,041
know that you're not alone.
There's someone else out there

278
00:15:58,041 --> 00:16:00,572
also feeling that 
so stick with it.

279
00:16:00,572 --> 00:16:01,790
You're doing great.

280
00:16:01,790 --> 00:16:04,623
Just reconnecting to 
that inner support system.

281
00:16:04,623 --> 00:16:07,835
Sometimes the simplicity 
of just sitting up tall, right,

282
00:16:07,835 --> 00:16:09,461
how powerful that can be

283
00:16:09,461 --> 00:16:12,756
and also how difficult that
can be sometimes, right?

284
00:16:12,756 --> 00:16:16,260
When our hearts collapse 
and when we feel vulnerable.

285
00:16:16,260 --> 00:16:18,804
So this is enough, doing great.

286
00:16:18,804 --> 00:16:21,849
When you're ready, take that
left hand to the top of the

287
00:16:21,849 --> 00:16:23,572
right hip crease or thigh,

288
00:16:23,572 --> 00:16:26,505
or just do your best 
as close as you can get.

289
00:16:26,505 --> 00:16:27,397
And then here we go,

290
00:16:27,397 --> 00:16:30,134
left fingertips are gonna 
come behind the right ear.

291
00:16:30,134 --> 00:16:31,743
I like this move.

292
00:16:31,743 --> 00:16:33,929
And then we'll 
just continue this line

293
00:16:33,929 --> 00:16:37,057
all the way over 
towards the left.

294
00:16:37,057 --> 00:16:39,977
Left foot still 
has energy as I slowly,

295
00:16:39,977 --> 00:16:43,272
slowly lean in, 
feeling that length,

296
00:16:43,272 --> 00:16:45,774
that stretch, 
in the right low back,

297
00:16:45,774 --> 00:16:48,772
right oblique, right side body.

298
00:16:48,772 --> 00:16:50,321
And send your gaze down.

299
00:16:50,321 --> 00:16:53,633
Keep reaching, breathe in.

300
00:16:53,633 --> 00:16:56,498
And exhale, draw a
line with the nose, look up.

301
00:16:58,596 --> 00:17:00,368
Inhale, look down.

302
00:17:01,587 --> 00:17:02,853
Reach, reach, reach.

303
00:17:02,853 --> 00:17:04,908
Exhale, twist.

304
00:17:04,908 --> 00:17:07,573
Spiral your heart 
up towards the sky.

305
00:17:07,573 --> 00:17:10,068
Inhale, look down.

306
00:17:10,068 --> 00:17:12,082
Exhale, spiral it up.

307
00:17:12,082 --> 00:17:14,925
Good.
Inhale, look down.

308
00:17:16,322 --> 00:17:18,742
And exhale, spiral it up.

309
00:17:19,960 --> 00:17:22,366
Good.
Inhale, look down.

310
00:17:22,366 --> 00:17:24,980
From here, we're 
gonna bend the right elbow,

311
00:17:24,980 --> 00:17:28,274
use the weight of the right
elbow to bring you back up

312
00:17:28,274 --> 00:17:29,468
all the way to center.

313
00:17:29,468 --> 00:17:31,225
Head over heart, 
heart over pelvis.

314
00:17:31,225 --> 00:17:33,644
Flip the palms 
up towards the sky.

315
00:17:33,644 --> 00:17:37,940
Just kind of open, receptive,
just notice how you feel.

316
00:17:42,349 --> 00:17:43,780
Lovely.

317
00:17:43,780 --> 00:17:47,419
From here, we're gonna send the
heart center and the core center

318
00:17:47,419 --> 00:17:49,790
towards that left foot.
You can kind of turn here.

319
00:17:49,790 --> 00:17:51,894
Feel that left 
femur kind of hug in.

320
00:17:51,894 --> 00:17:53,497
And here we go
head-to-knee pose.

321
00:17:53,497 --> 00:17:55,317
Send the 
fingertips behind the ears.

322
00:17:55,317 --> 00:17:57,079
Inhale to reach up high.

323
00:17:57,079 --> 00:17:59,690
Length through 
the front belly, front body.

324
00:17:59,690 --> 00:18:02,421
And then exhale, 
coming into the fold.

325
00:18:02,421 --> 00:18:05,593
You can bend this knee 
as generously as you like.

326
00:18:05,593 --> 00:18:07,970
Let the right 
leg ground you here.

327
00:18:07,970 --> 00:18:12,558
So a little bit of awareness
pressing down into the earth.

328
00:18:12,558 --> 00:18:14,560
Then come into the fold.

329
00:18:16,758 --> 00:18:19,042
Listen to the 
sound of your breath.

330
00:18:21,665 --> 00:18:23,530
Relax your jaw.

331
00:18:26,105 --> 00:18:28,780
Trust this time is valuable.

332
00:18:37,027 --> 00:18:40,316
To come out into the posture,

333
00:18:40,316 --> 00:18:42,607
take a deep breath in.

334
00:18:42,607 --> 00:18:44,849
Feel that expansion.

335
00:18:45,771 --> 00:18:48,470
Use an exhale to soften.

336
00:18:49,576 --> 00:18:51,853
And then slowly roll it up.

337
00:18:57,614 --> 00:18:58,745
Beautiful.

338
00:18:58,745 --> 00:19:00,502
Center yourself on the mat.

339
00:19:00,502 --> 00:19:02,192
Bring the left foot 
in to meet the right.

340
00:19:02,192 --> 00:19:05,278
We're gonna allow the soles
of the feet to kiss together.

341
00:19:07,088 --> 00:19:09,199
You can grab 
onto the ankles here.

342
00:19:09,199 --> 00:19:11,201
Find that lift up 
through the heart.

343
00:19:12,685 --> 00:19:14,964
You got it.
Inhale in.

344
00:19:16,382 --> 00:19:18,659
And then exhale, navel draws in.

345
00:19:18,659 --> 00:19:20,037
We're gonna round 
through this spine.

346
00:19:20,037 --> 00:19:22,379
You can allow the 
shoulders to round forward.

347
00:19:22,379 --> 00:19:24,680
We're just gonna let the weight
of the head bow towards the

348
00:19:24,680 --> 00:19:26,365
soles of the feet.

349
00:19:27,958 --> 00:19:31,702
So some practices, we really
kind of keep that flat back

350
00:19:31,702 --> 00:19:33,019
or we

351
00:19:35,496 --> 00:19:37,843
engage the arms to get a
deeper stretch in the groin.

352
00:19:37,843 --> 00:19:39,511
Just let this be a 
little more passive,

353
00:19:39,511 --> 00:19:41,481
a little more loving.

354
00:19:43,972 --> 00:19:46,277
A little more gentle, perhaps.

355
00:19:51,995 --> 00:19:54,189
And returning to your inhale.

356
00:19:54,189 --> 00:19:56,162
Here we go, big inhale.

357
00:19:57,356 --> 00:20:00,119
Big exhale.

358
00:20:00,119 --> 00:20:01,646
Big inhale.

359
00:20:03,488 --> 00:20:05,531
Long exhale.

360
00:20:06,817 --> 00:20:09,179
Great, ground 
through the sits bones.

361
00:20:09,179 --> 00:20:11,093
Ground through the 
outer edges of the feet.

362
00:20:11,093 --> 00:20:13,304
Anything that's 
touching the ground here.

363
00:20:13,304 --> 00:20:16,039
Press down and from 
there we rise up slowly,

364
00:20:16,039 --> 00:20:18,449
stacking up through the spine.

365
00:20:18,449 --> 00:20:21,497
Great, keep the hands on the
shins or ankles as you align

366
00:20:21,497 --> 00:20:22,973
head over heart, 
heart over pelvis.

367
00:20:22,973 --> 00:20:25,867
Take a deep breath in.

368
00:20:25,867 --> 00:20:27,304
Feel that lift.

369
00:20:27,304 --> 00:20:29,931
And then exhale, a softening.

370
00:20:30,947 --> 00:20:31,808
Awesome.

371
00:20:31,808 --> 00:20:33,685
We're gonna bring 
the knees together here.

372
00:20:33,685 --> 00:20:35,235
Cross one ankle over the other.

373
00:20:35,235 --> 00:20:37,157
We're gonna come 
forward onto all fours.

374
00:20:37,157 --> 00:20:39,862
You can use your blanky here
to pad the knees if you like,

375
00:20:39,862 --> 00:20:43,002
if it's there, or you 
can toss it to the side.

376
00:20:46,152 --> 00:20:48,438
Come to Tabletop Position.

377
00:20:56,473 --> 00:20:58,517
Take a deep breath in here.

378
00:20:58,517 --> 00:21:01,561
Then you use your exhale to just
find that inner support again.

379
00:21:01,561 --> 00:21:03,814
So instead of just 
kind of spilling out,

380
00:21:03,814 --> 00:21:06,441
just notice how your body is
doing today and then see if

381
00:21:06,441 --> 00:21:08,944
there are places where you
can just create a little more

382
00:21:08,944 --> 00:21:11,488
support perhaps 
for the low back.

383
00:21:11,488 --> 00:21:15,242
Maybe by drawing the ribs in.

384
00:21:15,242 --> 00:21:19,496
Feeling that connection to
your core, your center.

385
00:21:19,496 --> 00:21:22,082
Cool, then from here, walk your
hands out in preparation for

386
00:21:22,082 --> 00:21:25,544
Downward Facing Dog.
Upper arm bones rotate out.

387
00:21:25,544 --> 00:21:27,587
When you're ready 
to curl the toes under.

388
00:21:27,587 --> 00:21:30,048
Inhale in, exhale, 
keep the knees bent as

389
00:21:30,048 --> 00:21:32,395
you peel the tailbone up high.

390
00:21:34,678 --> 00:21:37,097
Then bend the knees 
one and then the other.

391
00:21:37,097 --> 00:21:40,392
Keep clawing through the 
fingertips and see if during

392
00:21:40,392 --> 00:21:43,395
this first Downward 
Dog here especially,

393
00:21:43,395 --> 00:21:45,939
you can still keep that 
connection to the front body,

394
00:21:45,939 --> 00:21:50,152
that inner support system 
kind of hugging up and in

395
00:21:50,152 --> 00:21:51,801
to meet the spine.

396
00:21:53,238 --> 00:21:55,081
Just play, just explore.

397
00:21:56,366 --> 00:22:00,162
Then on your next inhale, let
the left heel get really heavy

398
00:22:00,162 --> 00:22:02,414
as you lift the 
right leg of high.

399
00:22:02,414 --> 00:22:03,952
Three-Legged Dog.

400
00:22:05,000 --> 00:22:07,210
And then exhale, bring it 
all the way up and through.

401
00:22:07,210 --> 00:22:08,670
Step the right 
foot all the way up,

402
00:22:08,670 --> 00:22:12,181
lower the left knee onto the
mat or the blanket and then just

403
00:22:12,181 --> 00:22:14,718
hang out here for a second
here, maybe finding some soft,

404
00:22:14,718 --> 00:22:17,739
easy movement in 
this nice low lunge.

405
00:22:17,739 --> 00:22:19,715
(neck cracks) Ooh.

406
00:22:21,516 --> 00:22:24,561
Front knee over front ankle.

407
00:22:24,561 --> 00:22:26,891
Return to the 
sound of your breath.

408
00:22:29,024 --> 00:22:30,233
Then here we go.

409
00:22:30,233 --> 00:22:31,860
Squeeze inner 
thighs to the midline,

410
00:22:31,860 --> 00:22:33,549
feel that lift up 
from the pelvic floor.

411
00:22:33,549 --> 00:22:37,702
So again, that inner support
system coming into play here.

412
00:22:37,702 --> 00:22:39,327
Then we're gonna be brave.

413
00:22:39,327 --> 00:22:40,369
We're gonna be strong,

414
00:22:40,369 --> 00:22:42,371
we're gonna lift 
our hearts to the sky.

415
00:22:42,371 --> 00:22:45,957
So on an inhale, send your
fingertips forward, up and back.

416
00:22:45,957 --> 00:22:48,752
Strong here from 
the base of the spine,

417
00:22:48,752 --> 00:22:51,106
we lift up, nice Crescent Lunge.

418
00:22:51,106 --> 00:22:54,368
If this is too much, hands 
can be in prayer at the heart,

419
00:22:54,368 --> 00:22:55,887
or maybe hands at the waistline,

420
00:22:55,887 --> 00:22:58,493
just for a little 
more stability.

421
00:22:58,493 --> 00:23:00,871
Now breathe here.

422
00:23:00,871 --> 00:23:04,624
Inhale to feel 
the ribcage expand.

423
00:23:06,036 --> 00:23:09,421
And exhale to find a softening,
maybe relaxing the shoulders a

424
00:23:09,421 --> 00:23:11,882
little down away from the ears.

425
00:23:11,882 --> 00:23:13,925
Good, from here, palms 
are going to come together.

426
00:23:13,925 --> 00:23:17,470
Check it out, left elbow 
over towards the right knee.

427
00:23:17,470 --> 00:23:19,940
Do not crank here.
Nice, easy, gentle twist.

428
00:23:19,940 --> 00:23:22,129
So remember we 
moved the head earlier,

429
00:23:22,129 --> 00:23:23,547
think about drawing a line with

430
00:23:23,547 --> 00:23:27,492
your nose all the way 
past your right elbow.

431
00:23:28,760 --> 00:23:31,763
Good, inhale in here 
to grow a little long,

432
00:23:31,763 --> 00:23:34,766
longer and taller in the spine.

433
00:23:34,766 --> 00:23:37,144
And then exhale to release.

434
00:23:37,144 --> 00:23:39,730
Fingertips come to the earth.
Pull the right hip crease back.

435
00:23:39,730 --> 00:23:42,085
Should feel good in 
the left hip crease, too,

436
00:23:42,085 --> 00:23:43,650
to pull this back to 
this runner's stretch.

437
00:23:43,650 --> 00:23:45,277
Just for one 
cycle of breath here,

438
00:23:45,277 --> 00:23:47,196
flex your right 
toes towards your face.

439
00:23:47,196 --> 00:23:48,556
Inhale in.

440
00:23:50,334 --> 00:23:51,730
Exhale out.

441
00:23:53,173 --> 00:23:54,758
Awesome, then 
plant the palms here.

442
00:23:54,758 --> 00:23:56,885
Come back to 
that nice low lunge.

443
00:23:56,885 --> 00:23:59,471
You're gonna bring the right
hand over to meet the left.

444
00:23:59,471 --> 00:24:01,598
Little Lizard variation here.

445
00:24:01,598 --> 00:24:03,767
Inhale in, look forward.

446
00:24:03,767 --> 00:24:05,686
Exhale, come 
right back to all fours.

447
00:24:06,942 --> 00:24:09,847
Hmm, good.

448
00:24:09,847 --> 00:24:11,990
You can take a 
couple circles in the hips

449
00:24:11,990 --> 00:24:14,370
one way and then the other.

450
00:24:17,575 --> 00:24:19,732
Keep noticing how you feel.

451
00:24:20,645 --> 00:24:21,708
Hmmm.

452
00:24:22,453 --> 00:24:25,134
And when you're ready 
to walk the hands out.

453
00:24:25,134 --> 00:24:28,258
Upper arm bones spiraling out.

454
00:24:28,258 --> 00:24:30,645
(laughs) Spiraling out?
That's me! Just kidding.

455
00:24:31,322 --> 00:24:33,664
Externally rotating 
out left to right.

456
00:24:33,664 --> 00:24:35,707
So biceps are 
shining towards the front.

457
00:24:35,707 --> 00:24:37,399
Let's play with that today.
Curl the toes under.

458
00:24:37,399 --> 00:24:39,109
Hug those low ribs in 
and when you're ready,

459
00:24:39,109 --> 00:24:41,862
inhale, use an 
exhale to peel it up.

460
00:24:41,862 --> 00:24:46,116
Nice bent knees as we 
lift up to Downward Dog.

461
00:24:46,116 --> 00:24:48,285
When you get there,
pedal it out.

462
00:24:48,285 --> 00:24:49,601
Inhale deeply.

463
00:24:50,215 --> 00:24:52,626
And exhale completely.
Okay.

464
00:24:52,626 --> 00:24:54,371
We're moving it around.
Here we go.

465
00:24:54,371 --> 00:24:56,129
Anchor through the right heel.

466
00:24:56,129 --> 00:24:57,965
So ground through 
the right heel first.

467
00:24:57,965 --> 00:24:59,259
That's your anchor.

468
00:24:59,259 --> 00:25:02,355
Then inhale, 
lift the left leg up high.

469
00:25:03,111 --> 00:25:05,338
Exhale, step it 
all the way through.

470
00:25:05,338 --> 00:25:07,186
If it doesn't 
make it in one step,

471
00:25:07,186 --> 00:25:09,566
use your left hand to guide
it all the way up, no biggie.

472
00:25:09,566 --> 00:25:10,893
(floor creaks)

473
00:25:10,893 --> 00:25:13,681
What's up creaky old 
floor comin' to play?

474
00:25:14,833 --> 00:25:16,351
And here we are.

475
00:25:16,351 --> 00:25:19,938
In this present moment,
just find a soft sway,

476
00:25:19,938 --> 00:25:22,611
maybe just an easy 
movement left to right.

477
00:25:26,205 --> 00:25:29,103
Stick with it, 
you're doing great.

478
00:25:29,103 --> 00:25:31,422
Find your breath.

479
00:25:35,719 --> 00:25:37,971
And let's engage 
front knee over front ankle.

480
00:25:37,971 --> 00:25:39,556
We're gonna squeeze 
inner thighs to the midline.

481
00:25:39,556 --> 00:25:42,851
You literally feel this
slight zipper up effect, right?

482
00:25:42,851 --> 00:25:45,354
We're kind of lifting 
from the pelvic floor,

483
00:25:45,354 --> 00:25:48,982
finding that inner support
system and then from there,

484
00:25:48,982 --> 00:25:51,944
everything starts to kind of
hug in and that's where we lift

485
00:25:51,944 --> 00:25:55,489
fingertips forward, up and back
or maybe hands at the heart or

486
00:25:55,489 --> 00:25:57,748
hands on the waistline.

487
00:25:57,748 --> 00:25:59,119
Breathe here.

488
00:26:01,001 --> 00:26:03,295
Opening up, fully vulnerable.

489
00:26:03,295 --> 00:26:06,965
(laughs) Lifting the 
heart to the sky.

490
00:26:06,965 --> 00:26:09,426
Long Puppy belly.
Take a deep breath in.

491
00:26:09,426 --> 00:26:13,555
Feel that lift, that inner
support system coming to play.

492
00:26:14,594 --> 00:26:16,558
Feel things turn 
on and then exhale,

493
00:26:16,558 --> 00:26:18,769
feel that soften.

494
00:26:18,769 --> 00:26:20,461
Relaxing any tension.

495
00:26:21,521 --> 00:26:23,247
Good, inhale in again.

496
00:26:24,316 --> 00:26:26,944
And exhale, palms are gonna
kiss together and nice and easy,

497
00:26:26,944 --> 00:26:28,570
bring the outer edge 
of the right elbow to

498
00:26:28,570 --> 00:26:30,570
the outer edge 
of the left thigh.

499
00:26:30,570 --> 00:26:31,907
And you don't 
have to crank today.

500
00:26:31,907 --> 00:26:35,285
You don't even need to try to
get the thumbs to the center.

501
00:26:35,285 --> 00:26:38,872
Just let this 
evolve nice and slow.

502
00:26:38,872 --> 00:26:42,417
So you're gonna take your nose
and draw a line nice and slow

503
00:26:42,417 --> 00:26:44,593
past your left elbow.

504
00:26:45,387 --> 00:26:48,627
Then find that
wide breath here.

505
00:26:50,042 --> 00:26:51,275
Ooh.

506
00:26:51,977 --> 00:26:55,347
And slow and steady 
with the breath out,

507
00:26:55,347 --> 00:26:57,516
we will release.

508
00:26:57,516 --> 00:26:59,768
Excellent, excellent.
Pull the left hip crease back.

509
00:26:59,768 --> 00:27:02,104
When you're flex the 
left toes to the face.

510
00:27:02,104 --> 00:27:04,564
One cycle of breath 
here in the runner's stretch.

511
00:27:04,564 --> 00:27:05,809
Big inhale.

512
00:27:07,270 --> 00:27:09,037
Long exhale.

513
00:27:11,405 --> 00:27:13,657
Good, then rolling 
through that left foot.

514
00:27:13,657 --> 00:27:15,659
Bring the left hand 
around to meet the right.

515
00:27:15,659 --> 00:27:19,121
We're in a nice,
low Lizard here.

516
00:27:19,121 --> 00:27:20,843
Inhale in deeply.

517
00:27:21,969 --> 00:27:23,341
And exhale.

518
00:27:24,285 --> 00:27:25,683
Awesome. Use your 
hands on the earth

519
00:27:25,683 --> 00:27:27,713
and a connection 
to center to step

520
00:27:27,713 --> 00:27:29,965
the left knee back 
onto the mat or blanket,

521
00:27:29,965 --> 00:27:32,301
Tabletop Position.
Again, just shake it out here.

522
00:27:32,301 --> 00:27:34,594
Bump the hips 
a little left to right.

523
00:27:34,594 --> 00:27:37,586
You can draw circles 
one way and then the other.

524
00:27:38,440 --> 00:27:40,267
Awesome work 
and then guess what,

525
00:27:40,267 --> 00:27:42,769
walk the knees 
together really together.

526
00:27:42,769 --> 00:27:45,147
Inhale in, exhale, 
send your hips back.

527
00:27:45,147 --> 00:27:47,691
And you're gonna walk the
fingertips all the way to the

528
00:27:47,691 --> 00:27:50,360
front edge of the mat 
as you allow your heart

529
00:27:50,360 --> 00:27:52,738
and your head to bow.

530
00:27:52,738 --> 00:27:55,196
Child's Pose, your version.

531
00:27:59,511 --> 00:28:03,432
Now, let your 
breath move you here.

532
00:28:03,432 --> 00:28:05,976
See if you can feel the skin
of the back body stretch

533
00:28:05,976 --> 00:28:07,681
as you breathe in.

534
00:28:10,478 --> 00:28:15,224
And that softening 
that gentle just dropping

535
00:28:15,224 --> 00:28:16,756
as you breathe out.

536
00:28:18,390 --> 00:28:19,475
And that's it, my friend.

537
00:28:19,475 --> 00:28:21,143
A couple more 
breaths just like that.

538
00:28:21,143 --> 00:28:23,793
Feeling the rise and the fall.

539
00:28:36,639 --> 00:28:38,658
The rise of the inhale.

540
00:28:40,829 --> 00:28:43,338
And the fall the exhale.

541
00:28:53,009 --> 00:28:56,568
Couple more breaths here in your
own private little love cave.

542
00:28:56,568 --> 00:28:59,888
What do you need, 
what can we just get out?

543
00:28:59,888 --> 00:29:02,876
What do we need to
just get it all out on the mat?

544
00:29:02,876 --> 00:29:05,381
Maybe even leave it on the mat.

545
00:29:12,768 --> 00:29:17,147
Excellent, carve a line with 
the nose, look forward.

546
00:29:17,147 --> 00:29:18,357
Claw through the fingertips,

547
00:29:18,357 --> 00:29:21,276
we're gonna pull 
our heart forward.

548
00:29:21,276 --> 00:29:22,611
We're gonna curl the toes under,

549
00:29:22,611 --> 00:29:24,696
we're gonna extend 
the right leg back.

550
00:29:24,696 --> 00:29:28,283
We're gonna curl the toes
under, extend the left leg back.

551
00:29:28,283 --> 00:29:31,120
What? Plank Pose, why?

552
00:29:31,120 --> 00:29:32,996
Press away from your yoga mat.

553
00:29:32,996 --> 00:29:35,999
Hug the low ribs up and in.
Try to find this hollow body.

554
00:29:35,999 --> 00:29:38,544
Gaze straight down.
You're not here for long.

555
00:29:38,544 --> 00:29:41,630
Breathing in, find that lift.

556
00:29:41,630 --> 00:29:44,716
Even in the hard shape.

557
00:29:44,716 --> 00:29:48,095
And then find that 
soften with this challenge.

558
00:29:49,581 --> 00:29:53,219
Soft bend in the elbows as
you breathe in, feel the lift.

559
00:29:54,393 --> 00:29:57,771
You can exhale, feel the soften.

560
00:29:57,771 --> 00:29:59,905
One more time, inhale in deeply.

561
00:30:01,454 --> 00:30:04,444
And exhale, you did it.

562
00:30:04,444 --> 00:30:07,650
Slowly come to the knees, we're
gonna swing the legs around.

563
00:30:07,650 --> 00:30:09,658
We're going to 
grab the blanket now,

564
00:30:09,658 --> 00:30:12,536
and we're going to bring 
it to the front of the hips.

565
00:30:12,536 --> 00:30:15,372
You can also use it as a pillow
if you need the neck support,

566
00:30:15,372 --> 00:30:19,710
but I'm gonna encourage us to
bring the weight of the blanket

567
00:30:19,710 --> 00:30:22,212
or the towel to 
the hip creases here

568
00:30:22,212 --> 00:30:24,399
as you come to 
lie flat on your back.

569
00:30:29,341 --> 00:30:32,562
Great, and you can even 
put your hands there for

570
00:30:34,113 --> 00:30:37,019
a little more weight 
here on the hip creases.

571
00:30:37,019 --> 00:30:39,688
Or if it feels best to maybe
have the hands on the belly or

572
00:30:39,688 --> 00:30:42,941
the heart, 
might give that a try.

573
00:30:42,941 --> 00:30:44,943
Inhale in here.

574
00:30:44,943 --> 00:30:46,570
Exhale, relax the weight of your

575
00:30:46,570 --> 00:30:49,282
body completely 
and fully into the earth.

576
00:30:53,410 --> 00:30:55,584
Close your eyes.

577
00:30:56,914 --> 00:31:01,408
Allow the tongue to gently relax
in the base of the mouth here.

578
00:31:02,461 --> 00:31:03,712
Soften through your jaw,

579
00:31:03,712 --> 00:31:06,088
soften through the 
skin of the forehead.

580
00:31:12,888 --> 00:31:14,973
And after a 
couple deep breaths here,

581
00:31:14,973 --> 00:31:16,975
just allowing the 
weight of your body

582
00:31:16,975 --> 00:31:20,979
to relax fully into the earth.

583
00:31:20,979 --> 00:31:23,963
Notice the parts of your 
body that are being held.

584
00:31:29,404 --> 00:31:31,604
By your yoga mat, by the ground.

585
00:31:35,395 --> 00:31:38,330
And then see if you can
relax into that a little more,

586
00:31:38,330 --> 00:31:41,124
whatever that means to you.
Maybe softening any areas

587
00:31:41,124 --> 00:31:43,944
where you might 
be holding or gripping.

588
00:31:43,944 --> 00:31:46,860
Just see if there's 
little more give there.

589
00:32:06,595 --> 00:32:10,108
On your next inhale,
listen carefully,

590
00:32:10,108 --> 00:32:11,154
you can move slow,

591
00:32:11,154 --> 00:32:14,265
slowly reach your 
fingertips up towards the sky.

592
00:32:15,450 --> 00:32:17,995
And as you exhale, you're gonna
cross one arm over the other.

593
00:32:17,995 --> 00:32:19,162
Doesn't matter which one.

594
00:32:19,162 --> 00:32:21,793
We're gonna end with 
a little embrace here.

595
00:32:23,250 --> 00:32:25,836
So you might
give yourself a hug.

596
00:32:25,836 --> 00:32:27,587
And you might be 
like, "Oh man, Adriene,

597
00:32:27,587 --> 00:32:30,841
"this was so good until 
you asked me to hug myself."

598
00:32:30,841 --> 00:32:32,999
But just give it a go.
See what happens.

599
00:32:33,844 --> 00:32:36,013
Let's tell our brains, 
"It's all good."

600
00:32:38,140 --> 00:32:41,562
Even when it's not

601
00:32:43,531 --> 00:32:47,219
seemingly (chuckles) 
a feel good moment.

602
00:32:49,693 --> 00:32:54,665
I'm allowed to feel 
the way I'm feeling.

603
00:33:04,291 --> 00:33:07,002
Take one more moment 
here to feel your own embrace.

604
00:33:16,876 --> 00:33:19,899
And then slowly, we'll release.

605
00:33:19,899 --> 00:33:21,892
We're gonna hug the 
knees up into the chest.

606
00:33:21,892 --> 00:33:24,723
So if you have the blanket,
you can pull it to the side.

607
00:33:27,203 --> 00:33:29,066
Then from here, 
turn onto one side,

608
00:33:29,066 --> 00:33:31,818
any side, back to 
that fetal position.

609
00:33:37,242 --> 00:33:38,936
And if it feels 
appropriate for you,

610
00:33:38,936 --> 00:33:42,951
if not, it's okay, but if it
feels appropriate for you,

611
00:33:42,951 --> 00:33:46,265
begin to gently lift the corners
of the mouth just slightly.

612
00:33:54,526 --> 00:33:56,551
Notice what 
thoughts come up here.

613
00:34:00,998 --> 00:34:03,975
And then using the top arm to
press into the earth first,

614
00:34:03,975 --> 00:34:06,907
bottom arm to press 
into the earth second,

615
00:34:06,907 --> 00:34:09,615
we'll rise back up to our seat.

616
00:34:09,615 --> 00:34:11,971
Bring the palms 
together in prayer.

617
00:34:13,225 --> 00:34:14,932
Thank you so much 
for sharing your time

618
00:34:14,932 --> 00:34:16,663
and your energy

619
00:34:17,506 --> 00:34:20,450
and yourself.

620
00:34:20,450 --> 00:34:24,281
You're honest to God self with
me and with all the beautiful

621
00:34:24,281 --> 00:34:29,376
people practicing 
around the world together.

622
00:34:31,512 --> 00:34:33,505
Let's take one final breath.

623
00:34:33,505 --> 00:34:34,952
Inhale in.

624
00:34:36,532 --> 00:34:39,252
And exhale to bow.

625
00:34:39,252 --> 00:34:41,253
Take good care.

626
00:34:41,253 --> 00:34:43,506
Namaste.

627
00:34:44,845 --> 00:34:48,900
(upbeat music)