- Howdy everyone, welcome to Yoga With Adriene.
I'm Adriene and this is sweet Benji
and hey it happens, we get stuck.
So yoga, particularly at home, is the perfect opportunity to
just make forward movement one breath at a time.
So this little diddy is designed to help you get unstuck,
to help bring some gentle energy back to the body so that you can
get moving in a direction that feels good.
Hop into something comfy and let's get started.
(gentle music)
Okay pals, we are going to begin standing today.
So stand up tall.
Take a moment to go, "You know what?
"I'm gonna give this my all because my goal is
"to move my energy in a way that serves.
"My goal is to get out of maybe a yucky feeling
"or a situation where you just feel tired."
That kind of heavy, you know, low energy feeling.
So wherever you are meeting yourself today just come as you
are and then let's give it our best shot, right?
Let's have some fun.
Okay, there's your pep talk. (chuckles)
We're gonna start with the feet really wide.
So go ahead and step the feet as wide as your yoga mat.
You don't even really need a yoga mat
for this practice today.
But you want to make sure that you feel grounded in your feet
here so if you're not on a mat or say you're on carpet and
you don't feel grounded, just half your stance.
You know you don't have to go so wide,
'cause you want to be able to feel
nice and grounded in the legs. Okay?
And the feet are gonna be parallel for this one.
And then super nice and slow, okay?
So super easy is what I was gonna say.
You're gonna send the fingertips out left to right.
Inhale.
Pause.
Keep inhaling as you reach fingertips towards the sky.
And then you're just gonna let it all down with control.
So again, you may not get this on the first time
so I'll just talk you through it.
You're gonna inhale, halfway.
Stand up tall.
Pause, retain the breath.
And then from here,
keep inhaling all the way up more air in.
And then exhale to let it all go. Okay?
So once you start to catch on you can give it your best shot.
Inhaling halfway.
Pause, retain.
And then continue inhaling, sipping air all the way in as
you reach up and then exhaling to let it go.
So you may not be on my rhythm so I'm going to let you give it
a couple goes on your own.
And you can play with how long you retain that breath both at
the halfway mark and at the top once you start to get the hang
of what you're doing. Okay?
Keep going.
And wherever you are, do one more.
And when you do that final exhale just imagine letting go
of any stagnant energy.
Anything that's not serving you.
Awesome and when you're done, we're gonna meet here in a
little superhero posture, hands on the waist.
So if you are a little tired and that's why you selected this
video ground through the feet even more.
It seems a little counterintuitive to put more
energy into it when you're already low on energy but you
want to set yourself up for greatness and kind of tell the
body and the brain that we're gonna move things along, right?
If you're feeling stuck, really this is the best way to gently,
and I do mean gently, move forward.
So start to activate firmly through the legs.
Draw energy up through the arches.
Take a deep breath in here and exhale draw the elbows back.
Twice more, inhale, lift the chest.
Exhale, draw the elbows back.
Ooh, yeah. And one more time, big breath in.
Exhale, draw the elbows back.
Great, pause here.
Breathe in deeply.
And exhale completely.
Cool, from here try to keep this retraction,
your shoulder blades coming together as you release the
fingertips and interlace behind your tail.
Knuckles draw down and away and
we keep that connection through the legs.
Imagine lifting up a bit in your kneecaps so that your quadriceps
are kind of active and toned.
Cool then here comes a big move so breathe deep and stay
grounded through your feet.
Again, nice action in the legs as you lift your chest.
Maybe send your gaze up towards the sky or the third eye.
And then slowly, you're gonna hinge at the hips nice and slow.
Reaching forward, sits bones reach back,
heart reaches forward.
Halfway.
Long, beautiful neck here and then slowly rise back up.
Woo! Twice more.
Inhale.
Exhale.
Heart reaches forward. We go halfway.
And then release.
One more time, big inhale.
Exhale, halfway and then this time you're gonna release the
arms and allow them to come to the earth.
If you can't get to the earth you can grab a surface,
maybe a couch or a table.
Or you can just work on core activation by bringing the palms
together at your heart.
Obviously, this is your practice,
your journey to finding what feels good so you can take
variations here of a twist.
Maybe bringing one hand to the earth
and taking one up to the sky.
You can also take one hand to opposite leg
and the other hand to opposite leg.
And then if you can see if you can eventually allow the head to
come down below the heart as you ground
through the feet and breathe deep.
Just getting a good flush here.
Soft bend in the knees.
You're here for one more breath.
You got it wherever you are.
Even it out.
And then ground through the feet.
Bring the hands back to the waistline and with control
slowly come up through that flat back position
and then all the way back.
Whoa, and then just allow your hands to come to your sides with
a mindfulness and feel that flush of energy.
Cool, so from here you're gonna turn the right heel in.
Should feel really good. (sighs)
And you're gonna turn the left heel in.
Feet are strongly planted to the earth still.
Good, then you're gonna inhale,
send your fingertips out left to right.
And exhale, bend your right knee.
You can widen your stance here if you need
but it's not necessary.
Just find what feels good.
Front knee not going beyond that front ankle though.
Okay, so now we're in a Warrior II
or a version of Warrior II. Pull the pinkies back.
Inhale in.
Exhale, straighten the front leg,
reach for the sky. Palms kiss together.
And again, you can widen your stance
to a full Warrior if you want.
Inhale, Warrior II.
Exhale, all the way up, reach.
Once more, Warrior II.
Keep breathing.
Reaching up towards the sky.
Now turn the right toes in.
Left toes out.
Take it to the other side.
Warrior II and then reaching up.
And I'll let you actually sync up with the breath
whichever way that feels good.
Point being that you don't have to be exact today,
you just want to move your body and kind of make it your own.
So move with your breath.
Expressing yourself is an amazing way to get unstuck.
So putting on some music,
dancing while you make your breakfast.
Putting on some music when you're in the shower.
And then the next time you have straight legs and you're
reaching up you're gonna turn the left toes in,
keep the right toes turned in.
Just reconnect feet, reset.
So both toes are turned in just a bit and you're gonna inhale in
and then exhale, rain the fingertips down
so wiggle the fingertips.
You're gonna interlace and then here's a big power pose.
Knuckles draw down and away as
you lift your chest up towards the sky.
Inhale in.
And then exhale to release and you're gonna walk to just a
little bit wider than hip width apart here.
Then you knew it was coming, right?
We're gonna do a variation of Knocking on Heaven's Door.
So Knocking on Heaven's Door, soft bend in the knees and
you're just gonna start to swing back and forth.
Kind of slapping your own (clicks tongue) booty.
You can really get into that too.
Maybe this will help you get unstuck.
Just smack that...
Butt.
But then we're gonna take it one step further.
Okay?
Again, finding a little self expression.
I know this is like the most annoying thing in the world.
To some, not to all!
Some people are like, "Yes, let's do it!"
But this is gonna help you get unstuck.
I have no doubt.
So you're gonna take this action here,
again remember softness in the knees and the same connection,
awareness in the feet you've had already.
You're gonna keep going. We're getting the blood flowing.
We're getting out of our heads and in to my car.
No, and into our bodies.
Getting unstuck and then here you go.
You're just gonna freeform here.
So you might feel like a fool and that's the point.
You're gonna move back and forth.
Hear the music in your mind.
Let it flow, let it be lyrical.
Don't worry about what you're doing.
Just be mindful of your joints.
Find your breath.
If you want to take a circle, a spin,
one way and then the other, you can.
And then slowly wind it back down.
Come back to where you started.
And notice how you feel.
That wasn't so scary, was it?
Maybe.
You're doing great.
From here bring your hands to your sides,
walk the feet together, really together.
Zip up tight through the legs, inhale in.
Exhale, you're gonna bend the knees.
Send the fingertips out in front.
You're gonna bring your right arm underneath your left.
Palms come together or maybe pinky to thumb or you can just
take it to a cool yoga ninja posture.
From here, sink a little lower, lift the right leg up,
cross it over the left.
You can stay here or if you want wrap the right foot behind,
Eagle Posture.
Inhale, lift your elbows up.
Find your focus as you exhale.
Sink a little deeper. Focus down and in front.
Keep breathing here.
Eagle Pose.
A variation is to just do the arms and maybe bend the knees or
you can even keep the legs straight and just do the arms.
Inhale in.
Exhale, release, hold on to your focus.
Inhale, reach for the sky.
Exhale, release it down, Mountain Pose.
Bend the knees, drop your center down.
So now you know where we're headed
so find your Drishti, your focus.
Beautiful.
Then arms first, let's go left arm underneath.
Sink deep.
You can stay here or left leg crosses up and over.
Maybe wraps around.
There's no need,
no real necessity to copy me,
to emulate a posture that you think is Eagle Pose.
Just make it your own.
You know your body.
Listen and hold on to a nice focus out in front
as you breathe deep.
Great.
Inhale in.
Exhale to unravel.
Awesome, inhale, reach the arms all the way up.
And exhale, release the fingertips down.
Beautiful, bring the hands to the heart.
Anjuli Mudra.
Interlace the fingertips.
Inhale, send the index finger, the steeple grip,
all the way out.
Inhale, rise up.
Exhale, hands in line with the heart.
With your breath, inhale, rise up.
Exhale, hands in line with the heart.
Keep going.
In this repetition, each time see if you
can find something new.
Maybe feeling that corset of the ribs.
That loop of energy that we're always speaking
about here in the community.
Lifting up through the front body.
Grounding through the back body.
As you inhale, you can think of your belly long.
And as you exhale, you can think of the navel
drawing back in toward the spine.
Let's do three more.
And after your three, release your hands gently to your sides.
Inhale, squeeze the shoulders up to the earlobes
and exhale, Tadasana.
Just take a moment to notice how you feel.
Close your eyes.
And then bring the hands together at the heart,
open the eyes.
So if you need more, you can rinse and repeat.
You can repeat this sequence or you can find another video that
might feel good but I definitely think that this is the beginning
of something awesome just doing this little bit.
So take advantage if you're feeling it.
Follow your heart.
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From my heart to yours, Namaste.
(gentle music)