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- Howdy everyone, 
welcome to Yoga With Adriene.

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I'm Adriene and 
this is sweet Benji

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and hey it happens,
we get stuck.

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So yoga, particularly at home,
is the perfect opportunity to

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just make forward 
movement one breath at a time.

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So this little diddy is designed
to help you get unstuck,

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to help bring some gentle energy
back to the body so that you can

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get moving in a 
direction that feels good.

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Hop into something 
comfy and let's get started.

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(gentle music)

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Okay pals, we are going 
to begin standing today.

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So stand up tall.

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Take a moment to go,
"You know what?

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"I'm gonna give this my 
all because my goal is

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"to move my energy 
in a way that serves.

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"My goal is to get out 
of maybe a yucky feeling

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"or a situation where 
you just feel tired."

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That kind of heavy, you know,
low energy feeling.

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So wherever you are meeting
yourself today just come as you

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are and then let's
give it our best shot, right?

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Let's have some fun.

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Okay, there's your pep talk.
(chuckles)

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We're gonna start
with the feet really wide.

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So go ahead and step the
feet as wide as your yoga mat.

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You don't even 
really need a yoga mat

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for this practice today.

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But you want to make sure that
you feel grounded in your feet

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here so if you're not on a mat
or say you're on carpet and

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you don't feel grounded, 
just half your stance.

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You know you don't 
have to go so wide,

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'cause you want 
to be able to feel

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nice and grounded
in the legs. Okay?

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And the feet are gonna 
be parallel for this one.

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And then super 
nice and slow, okay?

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So super easy is 
what I was gonna say.

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You're gonna send the 
fingertips out left to right.

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Inhale.

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Pause.

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Keep inhaling as you reach
fingertips towards the sky.

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And then you're just gonna
let it all down with control.

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So again, you may not 
get this on the first time

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so I'll just talk 
you through it.

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You're gonna inhale, halfway.

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Stand up tall.

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Pause, retain the breath.

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And then from here,

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keep inhaling all 
the way up more air in.

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And then exhale
to let it all go. Okay?

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So once you start to catch on
you can give it your best shot.

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Inhaling halfway.

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Pause, retain.

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And then continue inhaling,
sipping air all the way in as

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you reach up and then 
exhaling to let it go.

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So you may not be on my rhythm
so I'm going to let you give it

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a couple goes on your own.

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And you can play with how long
you retain that breath both at

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the halfway mark and at the top
once you start to get the hang

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of what you're doing. Okay?

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Keep going.

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And wherever you are,
do one more.

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And when you do that final
exhale just imagine letting go

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of any stagnant energy.

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Anything that's not serving you.

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Awesome and when you're
done, we're gonna meet here in a

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little superhero posture,
hands on the waist.

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So if you are a little tired
and that's why you selected this

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video ground through 
the feet even more.

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It seems a little 
counterintuitive to put more

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energy into it when you're
already low on energy but you

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want to set yourself up for
greatness and kind of tell the

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body and the brain that we're
gonna move things along, right?

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If you're feeling stuck, really
this is the best way to gently,

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and I do mean gently,
move forward.

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So start to activate 
firmly through the legs.

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Draw energy up 
through the arches.

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Take a deep breath in here and
exhale draw the elbows back.

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Twice more, inhale,
lift the chest.

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Exhale, draw the elbows back.

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Ooh, yeah. And one 
more time, big breath in.

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Exhale, draw the elbows back.

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Great, pause here.

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Breathe in deeply.

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And exhale completely.

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Cool, from here try 
to keep this retraction,

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your shoulder blades coming
together as you release the

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fingertips and 
interlace behind your tail.

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Knuckles draw down and away and

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we keep that connection
through the legs.

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Imagine lifting up a bit in your
kneecaps so that your quadriceps

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are kind of active and toned.

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Cool then here comes a big
move so breathe deep and stay

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grounded through your feet.

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Again, nice action in the
legs as you lift your chest.

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Maybe send your gaze up towards
the sky or the third eye.

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And then slowly, you're gonna
hinge at the hips nice and slow.

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Reaching forward, 
sits bones reach back,

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heart reaches forward.

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Halfway.

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Long, beautiful neck here
and then slowly rise back up.

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Woo! Twice more.

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Inhale.

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Exhale.

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Heart reaches forward.
We go halfway.

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And then release.

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One more time, big inhale.

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Exhale, halfway and then this
time you're gonna release the

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arms and allow them 
to come to the earth.

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If you can't get to the 
earth you can grab a surface,

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maybe a couch or a table.

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Or you can just work on core
activation by bringing the palms

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together at your heart.

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Obviously, this 
is your practice,

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your journey to finding what
feels good so you can take

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variations here of a twist.

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Maybe bringing 
one hand to the earth

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and taking one up to the sky.

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You can also take 
one hand to opposite leg

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and the other 
hand to opposite leg.

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And then if you can see if you
can eventually allow the head to

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come down below 
the heart as you ground

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through the feet 
and breathe deep.

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Just getting a good flush here.

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Soft bend in the knees.

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You're here for one more breath.

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You got it wherever you are.

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Even it out.

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And then ground 
through the feet.

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Bring the hands back to the
waistline and with control

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slowly come up through 
that flat back position

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and then all the way back.

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Whoa, and then just allow your
hands to come to your sides with

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a mindfulness and 
feel that flush of energy.

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Cool, so from here you're
gonna turn the right heel in.

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Should feel really good.
(sighs)

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And you're gonna 
turn the left heel in.

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Feet are strongly 
planted to the earth still.

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Good, then you're gonna inhale,

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send your fingertips 
out left to right.

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And exhale, 
bend your right knee.

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You can widen your 
stance here if you need

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but it's not necessary.

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Just find what feels good.

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Front knee not going 
beyond that front ankle though.

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Okay, so now we're 
in a Warrior II

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or a version of Warrior II.
Pull the pinkies back.

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Inhale in.

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Exhale, 
straighten the front leg,

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reach for the sky.
Palms kiss together.

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And again, 
you can widen your stance

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to a full Warrior if you want.

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Inhale, Warrior II.

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Exhale, all the way up, reach.

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Once more, Warrior II.

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Keep breathing.

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Reaching up towards the sky.

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Now turn the right toes in.

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Left toes out.

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Take it to the other side.

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Warrior II and then reaching up.

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And I'll let you actually 
sync up with the breath

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whichever way that feels good.

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Point being that you 
don't have to be exact today,

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you just want to move your body
and kind of make it your own.

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So move with your breath.

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Expressing yourself is an 
amazing way to get unstuck.

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So putting on some music,

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dancing while you 
make your breakfast.

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Putting on some music 
when you're in the shower.

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And then the next time you
have straight legs and you're

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reaching up you're 
gonna turn the left toes in,

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keep the right toes turned in.

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Just reconnect feet, reset.

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So both toes are turned in just
a bit and you're gonna inhale in

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and then exhale, 
rain the fingertips down

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so wiggle the fingertips.

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You're gonna interlace and
then here's a big power pose.

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Knuckles draw down and away as

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you lift your chest 
up towards the sky.

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Inhale in.

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And then exhale to release
and you're gonna walk to just a

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little bit wider 
than hip width apart here.

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Then you knew it 
was coming, right?

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We're gonna do a variation
of Knocking on Heaven's Door.

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So Knocking on Heaven's Door,
soft bend in the knees and

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you're just gonna start 
to swing back and forth.

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Kind of slapping your 
own (clicks tongue) booty.

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You can really 
get into that too.

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Maybe this will 
help you get unstuck.

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Just smack that...

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Butt.

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But then we're gonna 
take it one step further.

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Okay?

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Again, finding a 
little self expression.

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I know this is like the most
annoying thing in the world.

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To some, not to all!

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Some people are like, 
"Yes, let's do it!"

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But this is gonna 
help you get unstuck.

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I have no doubt.

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So you're gonna 
take this action here,

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again remember softness in the
knees and the same connection,

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awareness in the 
feet you've had already.

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You're gonna keep going.
We're getting the blood flowing.

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We're getting out of 
our heads and in to my car.

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No, and into our bodies.

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Getting unstuck 
and then here you go.

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You're just gonna freeform here.

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So you might feel like a 
fool and that's the point.

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You're gonna 
move back and forth.

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Hear the music in your mind.

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Let it flow, let it be lyrical.

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Don't worry about 
what you're doing.

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Just be mindful of your joints.

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Find your breath.

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If you want to take 
a circle, a spin,

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one way and then 
the other, you can.

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And then slowly 
wind it back down.

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Come back to where you started.

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And notice how you feel.

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That wasn't so scary, was it?

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Maybe.

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You're doing great.

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From here bring 
your hands to your sides,

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walk the feet together,
really together.

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Zip up tight through 
the legs, inhale in.

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Exhale, you're gonna 
bend the knees.

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Send the 
fingertips out in front.

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You're gonna bring your
right arm underneath your left.

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Palms come together or maybe
pinky to thumb or you can just

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take it to a cool 
yoga ninja posture.

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From here, sink a little
lower, lift the right leg up,

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cross it over the left.

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You can stay here or if you
want wrap the right foot behind,

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Eagle Posture.

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Inhale, lift your elbows up.

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Find your focus as you exhale.

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Sink a little deeper.
Focus down and in front.

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Keep breathing here.

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Eagle Pose.

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A variation is to just do the
arms and maybe bend the knees or

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you can even keep the legs
straight and just do the arms.

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Inhale in.

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Exhale, release, 
hold on to your focus.

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Inhale, reach for the sky.

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Exhale, release it down,
Mountain Pose.

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Bend the knees, 
drop your center down.

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So now you know 
where we're headed

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so find your Drishti, 
your focus.

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Beautiful.

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Then arms first, let's 
go left arm underneath.

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Sink deep.

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You can stay here or 
left leg crosses up and over.

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Maybe wraps around.

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There's no need,

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no real necessity to copy me,

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to emulate a posture 
that you think is Eagle Pose.

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Just make it your own.

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You know your body.

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Listen and hold on to a
nice focus out in front

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as you breathe deep.

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Great.

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Inhale in.

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Exhale to unravel.

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Awesome, inhale, reach 
the arms all the way up.

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And exhale, release 
the fingertips down.

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Beautiful, bring the 
hands to the heart.

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Anjuli Mudra.

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Interlace the fingertips.

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00:12:41,361 --> 00:12:43,930
Inhale, send the index finger,
the steeple grip,

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all the way out.

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00:12:45,501 --> 00:12:48,568
Inhale, rise up.

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Exhale, hands in 
line with the heart.

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With your breath, 
inhale, rise up.

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Exhale, hands in 
line with the heart.

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Keep going.

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In this repetition, 
each time see if you

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can find something new.

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00:13:02,152 --> 00:13:05,084
Maybe feeling that 
corset of the ribs.

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00:13:05,084 --> 00:13:06,886
That loop of energy that 
we're always speaking

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about here in the community.

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00:13:09,889 --> 00:13:11,858
Lifting up 
through the front body.

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Grounding through the back body.

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As you inhale, you can 
think of your belly long.

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00:13:18,665 --> 00:13:20,266
And as you exhale, 
you can think of the navel

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00:13:20,266 --> 00:13:22,937
drawing back in 
toward the spine.

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00:13:30,810 --> 00:13:32,261
Let's do three more.

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00:13:43,615 --> 00:13:47,900
And after your three, release
your hands gently to your sides.

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00:13:47,900 --> 00:13:51,407
Inhale, squeeze the 
shoulders up to the earlobes

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00:13:51,407 --> 00:13:55,702
and exhale, Tadasana.

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00:13:59,939 --> 00:14:01,874
Just take a moment 
to notice how you feel.

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00:14:05,478 --> 00:14:07,355
Close your eyes.

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00:14:12,067 --> 00:14:15,188
And then bring the 
hands together at the heart,

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open the eyes.

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00:14:17,356 --> 00:14:20,793
So if you need more, 
you can rinse and repeat.

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You can repeat this sequence or
you can find another video that

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00:14:24,731 --> 00:14:28,301
might feel good but I definitely
think that this is the beginning

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of something awesome 
just doing this little bit.

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So take advantage 
if you're feeling it.

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Follow your heart.

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If you're not already 
subscribed to the

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00:14:36,326 --> 00:14:38,578
Yoga With Adriene YouTube
channel, please subscribe.

301
00:14:38,578 --> 00:14:42,181
It's the best way to support
the channel and share this one,

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00:14:42,181 --> 00:14:45,051
this video with someone 
who you think might benefit.

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00:14:45,051 --> 00:14:45,985
Love you guys so much.

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00:14:45,985 --> 00:14:48,554
Tell us how it went in the
comment section down below.

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From my heart to yours, Namaste.

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(gentle music)