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- Hi everyone! 
Welcome to Yoga with Adriene.

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I'm Adriene, that's Benji, and
today we have an awesome video

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that is gonna guide 
you to work with your arms

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and your abdominal wall.

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But above and beyond all
that we're gonna focus on our

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attitude today, wrapping it up
into one big beautiful yoga bow

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so that you feel really good
when you step up off your mat

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and into the rest of your day.

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Hop into something 
comfy and let's get started.

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(bright music)

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Alright pals, let's begin
today's awesome practice

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on our backs. Yay.

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Come on down to the ground.
Thanks for selecting this video.

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Thanks for sharing your time
and your energy and your journey

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with me and Benji and with all
the beautiful people practicing

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with us around the globe.

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When you come on down to the
ground take a deep breath in and

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as you exhale go ahead and hug
your knees into your chest and

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kind of scoop the tailbone up
actively so you can start to

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feel your low back get 
nice and flush with the mat.

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So in my mind I agreed 
to do this video

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and really focus not

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just on creating strength in the
abdominal wall and sculpting the

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arms, because there's 
nothing wrong with that,

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I think that's awesome.

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But I wanted to make sure we
also bring an awareness to just

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the attitude that exists around
working with the body and notice

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I say "with the body" 
and not "on the body."

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And yoga provides us just such
an awesome opportunity to go

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inward and kind of work inward
as we're getting our workout.

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So just a little food 
for thought as we work today.

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I am gonna kind of kick your
butt a little so let's start

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with a nice easy breezy warm up.

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You're gonna hug the 
knees into the chest.

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Don't fret.
Take a deep breath in.

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As you exhale go ahead and let
your neck get nice and long here

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and you can close your eyes and
just allow the sound of my voice

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to guide you 
here in the beginning.

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Take a deep breath in again 
and this time as you exhale

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relax your shoulders down.

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And then nice and slow drag your
hands to your kneecaps and we're

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just going to take 
the knees around

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in some gentle circles.

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So create a nice 
circular motion here.

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Again, eyes can be closed,
shoulders relaxed.

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And we're gonna start 
to breathe a little deeper.

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Oh creaky old floor 
here coming out to say hello.

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And again, this is an
opportunity for you to yes build

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strength in your core.

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And yes, we'll tone some 
of the muscles of the arms

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but it's yoga so it's 
an opportunity to unite

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and hug up to your inner self.

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Outer and inner 
holding hands working together.

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If you haven't already, reverse
your circle of the knees and if

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you find a place that feels
really good to just rock back

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and forth go ahead and do that.

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Again, using this moment 
to connect with your breath.

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And, you know, allow anything
that I'm saying to resonate if

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does and if it doesn't,
don't worry.

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You're not doing anything wrong.

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Just embracing the 
physical practice is fine too.

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Just notice and remember 
you have a chance here to

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just gain awareness

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of the approach,
your attitude.

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Because I like to say you know
what's the point of having a

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great body if you're still
looking in the mirror and

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you don't know 
who you're seeing

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or you don't love 
who you're looking at.

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Okay, I think I said 
everything I need to say now

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let's rock and roll literally.

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You're gonna slide your hands
to the backs of your thighs.

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And we're going to rock and roll

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up and down 
the length of the spine.

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You can go easy.
Nice and slow on yourself

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here in the beginning.
Be kind.

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You can have a sense of humor if
you're not quite getting all the

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way up and need 
to use your hands,

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use your hands.

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So we're massaging up and down
the length of the spine here.

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We're also using this as an
opportunity to continue to

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deepen the breath.
Sorry buddy.

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And then check it out.

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The next time you rock up you're
going to rock all the way up

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into a little ball position.

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So give it a try.

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If you don't get there 
in the first try, no prob.

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And say you're in a little
squat at the top of your mat.

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You're gonna slowly tuck your
chin and we're going to roll up

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to this little toe stand here
right away engaging our core.

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So the fingertips 
may stay on the earth.

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You might have two blocks here
where you might begin to work to

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bring the hands 
together at the heart.

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Amazing.

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Okay, beautiful.

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If you are not 
finding it today, trust me,

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with practice you'll 
be able to grow this.

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We're lifting up 
from the pelvic floor.

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We're stretching 
through the fascia of the feet.

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We're relaxing 
the shoulders down.

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And we're remembering

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the third A today, attitude.

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How valuable and how important
is your attitude when things get

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tough or seem impossible?

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Take a deep breath 
in wherever you are.

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Okay, and then let it go.

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If you have a 
dog in front of you,

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go ahead and pet them.

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Just seems wrong not to and

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if not you can pet 
an imaginary dog.

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(chuckles) Okay, here we go.

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Forward Fold.

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Grounding down 
through the heels.

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Take your time.

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Start to peddle it out.

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Wake up through 
the backs of the legs.

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Just letting the blood flow to
the head here as you relax the

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weight of the 
head and the neck down.

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Okay, then we're 
gonna go back down

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into the squat nice and slow.

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Beautiful.

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Ah, Benji's so cute.

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Then use your fingertips to
slowly come onto your bum.

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And then you're just going to
keep your feet on the ground

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here as you slide your 
bum to the center of the mat.

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Great, hands can come 
behind the thighs here.

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Loop the 
shoulders lift your heart.

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Nice and slow we'll begin to
lift the shins parallel to the

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ceiling as you 
lean back just a bit.

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Beautiful.

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If you can maybe 
fingertips reach forward

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but it's okay to work in stages.

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Right, be in the now, be present

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with where you are today.

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Hands can stay behind the thighs

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or reaching the
fingertips forward.

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Great, inhale in,
lift the chest.

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Exhale, send the right toes,
right foot out long as you

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straighten 
through the right leg.

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We're starting to wake up 
through the abdominal wall

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here's so you might 
feel a little shaking.

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Keep in mind how powerful 
your attitude here can be.

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Smile, lift your heart 
a little more, inhale in.

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Exhale, bend the right knee.

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Reset with a big breath.

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And then on the next 
exhale left toes point,

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left leg straightens out.

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We breathe here keeping the
chest lifted chin slightly

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lifted perhaps breathing 
in and out. One more time.

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Breathe in and out.

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Great, bend the left knee,
check it out.

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Inhale in.

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Exhale, we're gonna 
rock all the way

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through to our 
nice squat again.

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You can use your hands,
it's all good.

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Gorgeous. Then we're 
gonna slowly tuck the chin.

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Keep the fingertips on 
the earth if you need to.

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Otherwise in time we 
bring the palms together.

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Namaste at the heart.

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A little toe stand here.

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I'm working to 
engage my center here.

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And then I'm also just noticing
if you're not quite getting

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here, if you're getting
frustrated how can we soften our

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approach the way 
we look at it, the lens,

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the attitude to just 
stay curious and playful.

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Okay, one more breath.

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Awesome stretch for the foot,
of course, here.

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Gonna be so good for your
Downward Dogs and your Planks.

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Let's release.

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(sighs) When you're ready,
drop the heels.

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Uttanasana, Forward Fold.

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If you're not at the 
top of your mat here,

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go ahead and step to the top.

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And just take a 
couple more breaths,

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feet together 
or hip width apart.

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You can shake the
head a little yes, a little no.

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Get a nice long 
stretch in the back body.

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Continue to wake up 
the muscles of the legs.

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And relax any stress or tension
in the shoulders and the neck.

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Okay, one more time pet Benji.

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And here we go.

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We're gonna roll 
up nice and slow.

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Let this be like 
a moving meditation,

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this roll up to Mountain.
Here we go.

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Then actively press down into
the earth with all four corners

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of the feet and find that
lift up through the front body.

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Balance it out with that
grounding through the back body

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as you come up into 
your beautiful Mountain Pose,

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Tadasana.

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So we're always trying 
to kind of balance

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the Sun and the 
Moon energy in yoga

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and I could go off on 
that of course but just

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whatever that 
makes you think of,

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keep that in mind 
throughout this practice.

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So when things get challenging,

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how can you find that kind
of soft Moon energy?

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Whether it's like 
softening your brow

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or changing your approach, 
your attitude.

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And then same thing in these
kind of more simpler shapes.

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How can you bring 
more action, more activity,

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engaging in these 
more subtle postures?

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Bringing that Solar energy
to this kind of Moon posture.

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Anyway, okay, you get the gist.

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So find the balance.

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Then we'll really walk 
off the mat feeling good.

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And whenever you're ready 
we'll inhale reach the fingertips

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all the way up towards the sky.

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You can start nice and 
slow spreading the fingertips,

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continuing to ground 
down through the feet.

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And then up here we're going to
interlace the fingertips to like

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a steeple grip so your
index finger's pointing forward.

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Alright, check 
in with your body.

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For my body I have to really
work to lengthen my tailbone

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down and hug my low ribs in.

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Then I imagine really 
bringing my low belly,

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the lower abdominal wall 
and the upper abs

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in towards center.

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So there's this kind of action
that we're going to play with of

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drawing everything in towards
that like third chakra which is

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awesome because it's 
like you're Beyoncé chakra.

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So it's a win-win here.

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And talk about 
(chuckles) attitude.

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Inhale.

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On your next exhale, 
let's practice drawing it in by

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sending the hands 
in line with the heart.

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You're also 
getting a great stretch

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through the upper 
back body here.

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Elbow creases are 
up towards the sky

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and I'm working to 
engage my core here.

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I'm not creating tension.

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I'm not clenching my 
buttocks but I'm working to,

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again, just bring some energy
in towards that third chakra.

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That's the place of confidence

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to self-love that kind of

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"I am, I can" vibe.

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Okay, inhale 
reach for the skies.

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Take your steeple grip up.

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If the shoulders are tight,
actively relax shoulder blades

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down the back body.

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And then on the exhale hands
come in and we create a little

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connection in the stomach.

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Hands in line with the heart.

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Now on the last 
one we've got the arms,

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we've got the abs like 
what kind of attitude

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do you want to bring to it?

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What kind of focus 
do you want to take

246
00:12:12,265 --> 00:12:14,109
out past your fingertips?
So here we go.

247
00:12:14,109 --> 00:12:16,128
Inhale, reach up.

248
00:12:17,068 --> 00:12:18,972
And exhale,
hands in line with heart.

249
00:12:22,028 --> 00:12:24,877
Good, inhale to 
reach up towards the sky.

250
00:12:24,877 --> 00:12:26,913
Exhale, give the arms 
a break as you release.

251
00:12:26,913 --> 00:12:30,187
Rain it down all the 
way into a Forward Fold.

252
00:12:31,818 --> 00:12:34,354
Fabulous, inhale, 
halfway lift, your version.

253
00:12:34,354 --> 00:12:36,055
Find length.

254
00:12:36,055 --> 00:12:40,893
Exhale, plant the palms,
step the feet back, Plank Pose.

255
00:12:43,096 --> 00:12:45,398
Now you're gonna walk the wrists
right underneath the shoulders

256
00:12:45,398 --> 00:12:47,734
and then take the 
hands a little bit wide.

257
00:12:47,734 --> 00:12:50,937
And then align your toes with
your hip points here as you

258
00:12:50,937 --> 00:12:53,439
reach, reach, 
reach the heels back.

259
00:12:53,439 --> 00:12:55,611
Start to turn on 
through the quads.

260
00:12:55,611 --> 00:12:57,477
Of course, core is 
turned on here

261
00:12:57,477 --> 00:12:59,545
and then we'll bend 
the elbows and lift up.

262
00:12:59,545 --> 00:13:01,280
As you straighten them, 
lift your heart space up

263
00:13:01,280 --> 00:13:03,016
between your shoulder blades.

264
00:13:03,016 --> 00:13:04,484
We're here for three.

265
00:13:04,484 --> 00:13:05,418
We're here for two and then

266
00:13:05,418 --> 00:13:07,153
we're going to lower 
the knees on the one.

267
00:13:07,153 --> 00:13:09,088
So now we're in a half plank.

268
00:13:09,088 --> 00:13:11,399
Breathing deep.
Creating length in the neck.

269
00:13:12,425 --> 00:13:14,494
And we're here for three.

270
00:13:14,494 --> 00:13:16,129
We're here for two.

271
00:13:16,129 --> 00:13:16,896
And we're here for one.

272
00:13:16,896 --> 00:13:18,765
Now press back up to Plank,
you got this.

273
00:13:18,765 --> 00:13:20,633
We're here for three.

274
00:13:20,633 --> 00:13:22,591
We're here for two.
Welcoming that heat.

275
00:13:22,591 --> 00:13:24,286
We're here for one.
Then lower the knees,

276
00:13:24,286 --> 00:13:27,746
Half Plank for three, two, one.

277
00:13:27,746 --> 00:13:30,370
Come all the way 
down to your belly.

278
00:13:30,370 --> 00:13:31,811
Hi buddy.

279
00:13:31,811 --> 00:13:33,579
Drag the hands in 
line with the rib cage.

280
00:13:33,579 --> 00:13:35,735
Start to stretch 
out through the pecs,

281
00:13:35,735 --> 00:13:38,918
the chest as you squeeze the
elbows into the side body.

282
00:13:38,918 --> 00:13:41,487
Then use your foundation,
press into the earth to rise up,

283
00:13:41,487 --> 00:13:43,389
lift your heart, Bhujangasana.

284
00:13:43,389 --> 00:13:45,634
Big inhale, feel 
that stretch in the belly.

285
00:13:45,634 --> 00:13:48,661
And then exhale 
to release, soften.

286
00:13:48,661 --> 00:13:51,330
Curl the toes under, inhale in.

287
00:13:51,330 --> 00:13:55,935
Exhale, press up to Plank, a
strong one and then take it

288
00:13:55,935 --> 00:13:59,172
to Downward Facing Dog,
hips high and back.

289
00:13:59,172 --> 00:14:01,809
Bend the knees.
Start to really pedal it out.

290
00:14:01,809 --> 00:14:04,577
Try to find a stretch 
to your side body here.

291
00:14:04,577 --> 00:14:06,579
Nice and long.

292
00:14:12,285 --> 00:14:14,642
Great. Then inhale, 
lift the right leg up high.

293
00:14:14,642 --> 00:14:16,255
Exhale, squeeze it forward.

294
00:14:16,255 --> 00:14:18,658
Upper body's in Plank, 
where we just were.

295
00:14:18,658 --> 00:14:20,460
Right knee really 
hugs up towards the chest.

296
00:14:20,460 --> 00:14:22,695
Right heel really hugs 
up towards the right glute.

297
00:14:22,695 --> 00:14:24,910
We're here for three.
Breathe deep, two.

298
00:14:24,910 --> 00:14:27,867
On the one, take it back up,
Downward Facing Dog.

299
00:14:27,867 --> 00:14:30,069
Gorgeous, slowly 
lower the right foot down.

300
00:14:30,069 --> 00:14:31,304
Take it to the second side.

301
00:14:31,304 --> 00:14:32,371
Claw through the fingertips.

302
00:14:32,371 --> 00:14:34,006
No pressure in the wrists.

303
00:14:34,006 --> 00:14:35,908
Inhale, left leg up high.

304
00:14:35,908 --> 00:14:36,909
Exhale.

305
00:14:36,909 --> 00:14:38,211
Cinching in through center.

306
00:14:38,211 --> 00:14:39,445
Squeeze and lift.

307
00:14:39,445 --> 00:14:40,947
Left knee up towards the heart.

308
00:14:40,947 --> 00:14:42,782
Left heel up towards the glute.

309
00:14:42,782 --> 00:14:44,116
We're here for three.
You're doing awesome.

310
00:14:44,116 --> 00:14:45,318
Press away from your yoga mat.

311
00:14:45,318 --> 00:14:47,959
Two, one, kick it back.
Three-Legged Dog.

312
00:14:47,959 --> 00:14:50,690
Lift the left leg up high 
and then very gently

313
00:14:50,690 --> 00:14:52,425
lower it down with control.

314
00:14:52,425 --> 00:14:53,326
Good, bend the knees.

315
00:14:53,326 --> 00:14:56,195
Bring your belly 
towards the tops of your thighs.

316
00:14:56,195 --> 00:14:57,263
Nice stretch here as you

317
00:14:57,263 --> 00:14:59,618
tick-tock the hips 
a little left to right.

318
00:15:03,336 --> 00:15:05,071
And then inhale, 
come back to center.

319
00:15:05,071 --> 00:15:07,473
Carve a line with 
your nose to look forward.

320
00:15:07,473 --> 00:15:09,675
And on an exhale, make your
way to the top of the mat.

321
00:15:09,675 --> 00:15:12,044
You can baby step,
you can ragdoll,

322
00:15:12,044 --> 00:15:13,930
you can hop, float.

323
00:15:15,248 --> 00:15:17,817
Then when you're ready inhale,
halfway lift, your version.

324
00:15:17,817 --> 00:15:19,288
Create length in the neck.

325
00:15:19,288 --> 00:15:22,255
Exhale to soften and 
fold everything down.

326
00:15:22,255 --> 00:15:23,756
Inhale, spread the fingertips.

327
00:15:23,756 --> 00:15:25,700
Root to rise here.
Reach for the sky.

328
00:15:25,700 --> 00:15:28,761
Big stretch so big, big breath.

329
00:15:28,761 --> 00:15:30,797
Big beach ball up and overhead.

330
00:15:30,797 --> 00:15:33,199
And then exhale, 
hands come together and

331
00:15:33,199 --> 00:15:35,635
right back down to the heart.

332
00:15:35,635 --> 00:15:37,836
Take a nice 
cleansing breath here in.

333
00:15:39,068 --> 00:15:40,473
And empty it out.

334
00:15:40,473 --> 00:15:42,508
(audibly exhales)

335
00:15:42,508 --> 00:15:43,709
Beautiful.

336
00:15:43,709 --> 00:15:46,412
Interlace the fingertips, find
that steeple grip once again.

337
00:15:47,400 --> 00:15:50,183
Inhale, reach for the sky.

338
00:15:50,183 --> 00:15:51,551
Big stretch.

339
00:15:51,551 --> 00:15:54,387
This time, check it out, we're
gonna softly bend the knees.

340
00:15:54,387 --> 00:15:57,023
On the exhale, hands come in
line with the heart as we lift

341
00:15:57,023 --> 00:15:59,392
the left foot and step 
it all the way back

342
00:15:59,392 --> 00:16:01,337
into a nice high lunge.

343
00:16:02,461 --> 00:16:04,940
So work with your body.

344
00:16:04,940 --> 00:16:06,966
If this is too much 
in the high lunge today,

345
00:16:06,966 --> 00:16:09,143
just lower the left knee 
to the earth and work here.

346
00:16:09,143 --> 00:16:10,870
It's awesome.

347
00:16:10,870 --> 00:16:12,839
Okie doke. So we're squeezing

348
00:16:12,839 --> 00:16:14,173
the inner thighs to the midline.

349
00:16:14,173 --> 00:16:15,575
We're turning on the core.

350
00:16:15,575 --> 00:16:17,176
We're keeping 
the shoulders down.

351
00:16:17,176 --> 00:16:19,739
So biceps up towards the sky.

352
00:16:20,880 --> 00:16:22,658
Beautiful.
Breathing deep here.

353
00:16:23,816 --> 00:16:26,319
All stretched out through that
foot so you're pressing through

354
00:16:26,319 --> 00:16:27,787
your left pinky toe.

355
00:16:27,787 --> 00:16:29,555
Front knee over front ankle.

356
00:16:29,555 --> 00:16:32,458
Try to really focus on the
sensation versus the shape.

357
00:16:32,458 --> 00:16:35,695
So we want to get our alignment
right but we want to work with

358
00:16:35,695 --> 00:16:37,309
the muscles where they are now.

359
00:16:38,442 --> 00:16:41,167
Again, just trying 
to find that balance.

360
00:16:41,167 --> 00:16:42,635
Here we go, inhale.

361
00:16:42,635 --> 00:16:44,871
You're gonna straighten,
really straighten the back leg.

362
00:16:44,871 --> 00:16:46,606
Reach the fingertips,
steeple grip,

363
00:16:46,606 --> 00:16:48,163
up towards the sky.

364
00:16:48,163 --> 00:16:51,811
Exhale, bend your back knee find
that same connection to your

365
00:16:51,811 --> 00:16:53,813
center as you bring the 
hands in line with the heart.

366
00:16:53,813 --> 00:16:55,481
Peek at me if you 
need to on these first few.

367
00:16:55,481 --> 00:16:59,217
Inhale, we reach up 
straighten the back leg.

368
00:17:00,486 --> 00:17:02,388
Exhale, draw it in.

369
00:17:02,388 --> 00:17:05,590
Long exhale here, I'm talking
so I can't really demo but it

370
00:17:05,590 --> 00:17:08,897
should feel like a real good

371
00:17:08,897 --> 00:17:11,163
emptying out of the breath.

372
00:17:11,163 --> 00:17:13,165
Inhale, reach up.

373
00:17:14,367 --> 00:17:17,569
Exhale hug the 
low ribs back and in.

374
00:17:17,569 --> 00:17:21,007
Turn on the abdominal wall,
bend your back knee.

375
00:17:21,007 --> 00:17:23,009
Inhale, reach it up.

376
00:17:24,076 --> 00:17:25,925
Exhale, hug it in.

377
00:17:27,313 --> 00:17:28,915
Good, one more time,
inhale reach it.

378
00:17:30,757 --> 00:17:32,772
Exhale hug it in.

379
00:17:33,482 --> 00:17:34,953
From here back knee's bent.

380
00:17:34,959 --> 00:17:36,424
You're gonna use 
it to step forward.

381
00:17:36,424 --> 00:17:37,180
Here we go.

382
00:17:37,180 --> 00:17:40,396
One, two, nice and 
easy back to Mountain Pose.

383
00:17:40,396 --> 00:17:43,474
We're gonna go right in 
to the second side so inhale,

384
00:17:43,474 --> 00:17:45,653
reach the fingertips up high.

385
00:17:45,653 --> 00:17:48,456
Exhale, hug the low ribs in,
hands come in line with the

386
00:17:48,456 --> 00:17:50,670
heart as you 
lift the right foot.

387
00:17:50,670 --> 00:17:54,293
With control step it 
back nice high lunge.

388
00:17:54,293 --> 00:17:56,075
Find your foundation here first.

389
00:17:56,075 --> 00:17:57,877
Squeeze the 
inner thighs together.

390
00:17:57,877 --> 00:17:59,946
Find that balance of energy.

391
00:17:59,946 --> 00:18:01,480
Upward body lifting up.

392
00:18:01,480 --> 00:18:03,049
Back body grounding down.

393
00:18:03,049 --> 00:18:05,985
Arms are getting 
tired here so breathe.

394
00:18:05,985 --> 00:18:07,328
Soften.

395
00:18:08,442 --> 00:18:10,323
And then here we go, inhale.

396
00:18:10,323 --> 00:18:13,326
Reach for the sky, 
straighten the back leg.

397
00:18:13,326 --> 00:18:14,927
Exhale, hug the low ribs in.

398
00:18:14,927 --> 00:18:16,429
Bend the back knee.

399
00:18:16,429 --> 00:18:19,529
Round it through, really connect
through that low belly too.

400
00:18:20,066 --> 00:18:21,233
Inhale, reach it up.

401
00:18:23,395 --> 00:18:24,916
Exhale, empty it out.

402
00:18:27,773 --> 00:18:29,484
Inhale, reach it up.

403
00:18:31,364 --> 00:18:33,483
Exhale, hands in 
line with the heart.

404
00:18:35,581 --> 00:18:37,984
You can always keep the back
leg straight if it's too much to

405
00:18:37,984 --> 00:18:40,948
bend the knee here today.

406
00:18:44,824 --> 00:18:46,826
Keep it going.

407
00:18:48,461 --> 00:18:49,932
Welcoming that heat.

408
00:18:50,730 --> 00:18:52,786
Creating a full body experience.

409
00:18:54,033 --> 00:18:56,936
Awesome, do one more and the
next time your hands are in line

410
00:18:56,936 --> 00:18:59,922
with the heart, pause there.
Back knee's bent.

411
00:18:59,922 --> 00:19:02,842
Find that connection, 
lift up from the pelvic floor

412
00:19:02,842 --> 00:19:05,678
and from your center, 
hop that back foot all the

413
00:19:05,678 --> 00:19:07,680
way up to meet the front.

414
00:19:07,680 --> 00:19:09,882
Excuse me, buddy.
Excuse me.

415
00:19:09,882 --> 00:19:11,784
Inhale, reach for the sky.

416
00:19:11,784 --> 00:19:13,953
Hallelujah, exhale.

417
00:19:13,953 --> 00:19:15,821
Bend the elbows, 
release the arms.

418
00:19:15,821 --> 00:19:18,079
Yay. Take it all the way down.

419
00:19:18,891 --> 00:19:20,059
Take a restful breath here.

420
00:19:20,059 --> 00:19:21,436
You've got it. Inhale in.

421
00:19:22,998 --> 00:19:25,728
Empty it out, 
nice cleansing exhale.

422
00:19:28,801 --> 00:19:31,837
Inhale to halfway lift.

423
00:19:31,837 --> 00:19:34,306
Exhale to soften and fold.

424
00:19:34,306 --> 00:19:35,241
Alright, hang with me.

425
00:19:35,241 --> 00:19:38,374
Plant the palms,
step your feet back, Plank Pose.

426
00:19:39,545 --> 00:19:42,948
So now from here on 
you can work in Half Plank.

427
00:19:42,948 --> 00:19:45,184
I think it's good to work in
Half Plank so you can really

428
00:19:45,184 --> 00:19:49,626
start to turn on the muscles
in your abdominal wall

429
00:19:49,626 --> 00:19:51,488
and not overdo it.

430
00:19:52,819 --> 00:19:55,327
It's good to work in stages.

431
00:19:55,327 --> 00:19:57,530
So it's okay to lower the knees.

432
00:19:57,530 --> 00:19:59,337
We're here. 
We're doing a nice static hold.

433
00:19:59,337 --> 00:20:01,701
We're breathing and there's
gonna come a point where you

434
00:20:01,701 --> 00:20:05,237
want to give up and your
attitude's gonna want to really

435
00:20:05,237 --> 00:20:07,907
kick into another gear 
so just decide what

436
00:20:07,907 --> 00:20:09,288
gear that's gonna be.

437
00:20:10,248 --> 00:20:11,957
I'll count us down.
We're here for ten.

438
00:20:11,957 --> 00:20:14,146
Oh my gosh, Adriene, nine.

439
00:20:14,146 --> 00:20:15,815
Eight, reach the heels back.

440
00:20:15,815 --> 00:20:17,917
Seven, six,

441
00:20:17,917 --> 00:20:20,286
baratta through the neck, five.

442
00:20:20,286 --> 00:20:23,856
Four, three, 
Downward Dog on the one.

443
00:20:23,856 --> 00:20:24,944
Yes, you did it.

444
00:20:24,944 --> 00:20:26,561
Awesome. Bend the knees.

445
00:20:26,561 --> 00:20:28,763
You're doing great.

446
00:20:28,763 --> 00:20:30,715
Beautiful, beautiful, beautiful.

447
00:20:31,815 --> 00:20:33,273
Alright, from your Downward Dog

448
00:20:33,273 --> 00:20:35,026
we're gonna draw 
the low belly in.

449
00:20:35,026 --> 00:20:37,856
We're going to hug the navel to
the spine and we're slowly gonna

450
00:20:37,856 --> 00:20:40,737
roll through the spine 
all the way back to Plank.

451
00:20:40,737 --> 00:20:41,841
I know.

452
00:20:41,841 --> 00:20:46,745
Then take it back up and send
it all the way to Downward Dog.

453
00:20:46,745 --> 00:20:49,248
Now find a little flow here.

454
00:20:49,248 --> 00:20:51,283
Catch a wave with your breath.

455
00:20:51,283 --> 00:20:53,119
Getting really 
articulate through the spine.

456
00:20:53,119 --> 00:20:55,187
Clawing through the fingertips.

457
00:20:55,187 --> 00:20:57,112
Building strength in the arms.

458
00:20:58,159 --> 00:21:00,459
And the whole torso.

459
00:21:00,459 --> 00:21:04,384
Strong back.
Strong core.

460
00:21:04,997 --> 00:21:07,266
So you can work 
nice and slow here

461
00:21:07,266 --> 00:21:09,584
or you can start 
to pick up the pace.

462
00:21:16,850 --> 00:21:19,078
You got it.

463
00:21:19,078 --> 00:21:21,180
When you roll forward 
remember those shoulders

464
00:21:21,180 --> 00:21:22,571
are right over the wrists.

465
00:21:24,969 --> 00:21:26,519
Meet your appropriate edge here.

466
00:21:26,519 --> 00:21:28,521
You're doing great.

467
00:21:30,089 --> 00:21:31,776
Awesome. 
Then we'll do one more.

468
00:21:31,776 --> 00:21:35,427
The next time you're in Downward
Facing Dog take a deep breath in

469
00:21:35,427 --> 00:21:38,664
here and exhale, bend the knees.

470
00:21:38,664 --> 00:21:41,834
Look forward, 
make your way to the top.

471
00:21:41,834 --> 00:21:44,575
Awesome.
Inhale, halfway lift.

472
00:21:44,575 --> 00:21:46,472
Exhale to soften and fold.

473
00:21:46,472 --> 00:21:49,141
You're gonna walk your hands
underneath your feet here,

474
00:21:49,141 --> 00:21:52,545
your toes just to give a little
relief for their wrists here.

475
00:21:52,545 --> 00:21:55,381
And you can bring your hands all
the way underneath your foot.

476
00:21:55,381 --> 00:21:57,827
Bring your toes to your 
wrists and wiggle your toes.

477
00:21:59,018 --> 00:22:00,619
Just take a restful breath here.

478
00:22:03,571 --> 00:22:04,951
Mhmmm. Very nice.

479
00:22:04,951 --> 00:22:06,492
And then slowly release.

480
00:22:06,492 --> 00:22:08,260
Inhale, halfway lift.

481
00:22:08,260 --> 00:22:09,461
Exhale, fold.

482
00:22:09,461 --> 00:22:11,619
Root to rise here.
Inhale, reach for the sky.

483
00:22:11,619 --> 00:22:13,933
Big stretch, big breath.

484
00:22:13,933 --> 00:22:15,701
Exhale, hands to heart.

485
00:22:16,594 --> 00:22:19,338
Inhale lots of love in.

486
00:22:19,338 --> 00:22:21,006
Relax your shoulders 
as you breathe out.

487
00:22:21,006 --> 00:22:22,675
Maybe you let it go 
through the mouth.

488
00:22:23,952 --> 00:22:26,212
Let it go out 
through the mouth, yeah.

489
00:22:26,212 --> 00:22:28,789
Okay, soft knees.
Here we go, steeple grip.

490
00:22:28,789 --> 00:22:31,150
Inhale, reach for the sky.

491
00:22:31,150 --> 00:22:34,486
Exhale, hands to heart 
step the right foot back.

492
00:22:34,486 --> 00:22:36,822
Inhale, reach for the sky here.

493
00:22:36,822 --> 00:22:38,390
Check it out, exhale.

494
00:22:38,390 --> 00:22:40,893
You're gonna slowly send 
your steeple grip forward.

495
00:22:40,893 --> 00:22:43,696
Keep your back foot 
on the ground for now.

496
00:22:43,696 --> 00:22:45,497
Hugging the low ribs.

497
00:22:45,497 --> 00:22:47,032
Arms are engaged.

498
00:22:47,032 --> 00:22:50,269
I'm really lifting my 
triceps up towards my ears.

499
00:22:50,269 --> 00:22:51,270
Now you can stay here.

500
00:22:51,270 --> 00:22:55,850
Inhale in or exhale, we begin
to lift off the back leg. What?

501
00:22:56,727 --> 00:22:58,611
Hold onto your focus, 
your Drishti.

502
00:22:58,611 --> 00:23:02,114
Dial your left pinky 
toes down to the ground.

503
00:23:02,114 --> 00:23:03,972
Soft bend in the standing leg.

504
00:23:03,972 --> 00:23:07,620
I'm actively reaching up 
through my right hip crease.

505
00:23:07,620 --> 00:23:11,490
Inhale in, exhale, slow and
steady with control bring the

506
00:23:11,490 --> 00:23:13,158
left toes back to the ground.

507
00:23:13,158 --> 00:23:16,295
Inhale, lift your 
heart up towards the sky.

508
00:23:16,295 --> 00:23:18,931
Exhale, hands in 
line with the heart.

509
00:23:18,931 --> 00:23:21,851
Bend your back knee and we'll
hop it back up to the front.

510
00:23:23,802 --> 00:23:26,205
Good, inhale reach for the sky.

511
00:23:26,205 --> 00:23:28,774
Stick with me, exhale, engage
your center as you bring your

512
00:23:28,774 --> 00:23:31,543
hands in line with the heart
and we step the right toes back.

513
00:23:33,746 --> 00:23:36,215
Big inhale to lift 
the index fingers up high.

514
00:23:36,215 --> 00:23:37,650
Big stretch.

515
00:23:37,650 --> 00:23:39,418
Full body experience.

516
00:23:39,418 --> 00:23:42,593
Exhale. You're gonna slowly
take it forward, tilt forward.

517
00:23:43,555 --> 00:23:46,316
Back toes stay on 
the earth here to start.

518
00:23:47,326 --> 00:23:49,873
Lean into it.
You got it. Breathe deep.

519
00:23:49,873 --> 00:23:52,932
Try to really hug those 
triceps up towards your ears.

520
00:23:52,932 --> 00:23:53,599
Stay here.

521
00:23:53,599 --> 00:23:57,236
Continue with deep breathing
or take it one step further by

522
00:23:57,236 --> 00:24:01,774
perhaps experimenting with
lifting the right leg up high.

523
00:24:01,774 --> 00:24:03,375
Hug the low ribs in.

524
00:24:03,375 --> 00:24:05,678
Draw your navel in and up.

525
00:24:05,678 --> 00:24:07,012
Dial the right toes down.

526
00:24:07,012 --> 00:24:08,681
Lift the left 
hip crease up high.

527
00:24:08,681 --> 00:24:10,649
Breathe deep. You got it.

528
00:24:10,649 --> 00:24:11,383
Inhale in.

529
00:24:11,383 --> 00:24:12,851
Exhale with control.

530
00:24:12,851 --> 00:24:15,654
Slow and steady, bring the
right toes back to the earth.

531
00:24:15,654 --> 00:24:17,582
Inhale, lift your heart.

532
00:24:17,582 --> 00:24:20,211
(chuckles) Sounded Irish.
Lift your heart.

533
00:24:20,211 --> 00:24:23,595
Exhale, hands in 
line with the chest.

534
00:24:23,595 --> 00:24:25,064
Bring the back foot up.

535
00:24:25,064 --> 00:24:26,765
Okay, stick with me here.

536
00:24:26,765 --> 00:24:28,167
We got this.
We got this.

537
00:24:28,167 --> 00:24:30,502
Okay, bring a little 
space between the heels,

538
00:24:30,502 --> 00:24:32,404
send your hips back.

539
00:24:32,404 --> 00:24:35,274
Arms are talking to me.

540
00:24:35,274 --> 00:24:37,209
If this is too much for your
shoulders you can release the

541
00:24:37,209 --> 00:24:40,479
steeple grip now and 
take the fingertips forward.

542
00:24:40,479 --> 00:24:41,936
Utkatasan.

543
00:24:41,936 --> 00:24:44,183
Tuck, lengthen the tailbone,

544
00:24:44,183 --> 00:24:47,019
rather, down, 
hug the lower ribs in.

545
00:24:47,019 --> 00:24:48,320
Inhale in.

546
00:24:48,320 --> 00:24:51,590
Exhale, release everything,
hallelujah, let it go.

547
00:24:51,590 --> 00:24:53,892
Inhale, halfway lift,
your version.

548
00:24:53,892 --> 00:24:55,661
Exhale, Plank Pose.

549
00:24:55,661 --> 00:24:57,072
Take your time.

550
00:24:58,797 --> 00:25:01,333
Beautiful, from here you're
going to hug the right knee up

551
00:25:01,333 --> 00:25:03,518
into the chest then kick it out.

552
00:25:03,518 --> 00:25:05,304
Hug the left knee 
up into the chest,

553
00:25:05,304 --> 00:25:06,305
then kick it out.

554
00:25:06,305 --> 00:25:08,374
Now bring your right 
knee towards your right elbow.

555
00:25:08,374 --> 00:25:10,042
Squeeze it up and in.

556
00:25:10,042 --> 00:25:12,077
And then kick it out and 
then hug your left knee up

557
00:25:12,077 --> 00:25:14,218
towards your left elbow.
Squeeze it in.

558
00:25:14,218 --> 00:25:16,060
And then kick it out.
One more, you got this.

559
00:25:16,071 --> 00:25:17,349
Right knee to left elbow.

560
00:25:17,349 --> 00:25:18,751
Squeeze it in.

561
00:25:18,751 --> 00:25:20,698
Kick it out. Now cross 
it over one last time.

562
00:25:20,698 --> 00:25:21,887
Left knee to right elbow.

563
00:25:21,887 --> 00:25:23,124
Squeeze it in.

564
00:25:23,124 --> 00:25:24,490
Kick it back out.

565
00:25:24,490 --> 00:25:28,093
Downward Facing 
Dog or Child's Pose.

566
00:25:28,093 --> 00:25:30,364
You did a great job.
Take a deep breath in.

567
00:25:30,364 --> 00:25:32,286
Way to hang with it.

568
00:25:32,286 --> 00:25:33,665
Give you your 
thinking mind a break.

569
00:25:35,532 --> 00:25:38,028
Let your body kind of

570
00:25:38,028 --> 00:25:41,285
get the love and 
meet the challenge.

571
00:25:43,976 --> 00:25:46,779
Basically no toxic thoughts.

572
00:25:46,779 --> 00:25:47,780
Be sweet.

573
00:25:47,780 --> 00:25:50,282
Be curious. Be kind.

574
00:25:50,282 --> 00:25:52,184
Alright, if you're in Child's
Pose go ahead and meet us in

575
00:25:52,184 --> 00:25:54,253
Downward Facing Dog.

576
00:25:54,253 --> 00:25:55,770
Okay, last bit.
You got this.

577
00:25:55,770 --> 00:25:57,356
Claw through the fingertips.

578
00:25:57,356 --> 00:25:59,731
We're going to 
tick-tock the hips to the right.

579
00:25:59,731 --> 00:26:01,994
You're gonna come onto the
outer edge of your right foot.

580
00:26:01,994 --> 00:26:03,662
Inner arch of your left foot.

581
00:26:03,662 --> 00:26:05,998
From here we're gonna press away
from the yoga mat with the right

582
00:26:05,998 --> 00:26:08,967
hand and lift the left 
fingertips up towards the sky.

583
00:26:08,967 --> 00:26:10,068
Side plank.

584
00:26:10,068 --> 00:26:13,672
If you have it in ya, you can
take the left arch of the left

585
00:26:13,672 --> 00:26:17,776
foot stack it over the right
foot or maybe lift it up high.

586
00:26:17,776 --> 00:26:20,512
You can also take a full
Vasisthasana by lifting the hips

587
00:26:20,512 --> 00:26:23,182
creating a little rainbow in
the spine and bringing the left

588
00:26:23,182 --> 00:26:25,384
fingertips all the way forward.

589
00:26:25,384 --> 00:26:28,187
Breathe deep here.

590
00:26:28,187 --> 00:26:29,488
Meet your appropriate edge.

591
00:26:29,488 --> 00:26:30,925
This is it.
Inhale in.

592
00:26:30,925 --> 00:26:32,858
Lift the hips 
up a little higher.

593
00:26:32,858 --> 00:26:34,493
And then exhale, back to Plank.

594
00:26:35,696 --> 00:26:37,396
If you need to take a 
little break in-between,

595
00:26:37,396 --> 00:26:38,597
it's all good.

596
00:26:38,597 --> 00:26:40,228
Actually why not?
Let's all take a little break.

597
00:26:40,228 --> 00:26:41,800
Come onto the knees.

598
00:26:41,800 --> 00:26:46,038
Bring the hands together 
and then dial your fingers,

599
00:26:46,038 --> 00:26:48,707
that's what those are called,
down just for a sec here.

600
00:26:50,175 --> 00:26:53,145
Get a little 
stretch for the wrists.

601
00:26:53,145 --> 00:26:54,146
Okay, last bit.

602
00:26:54,146 --> 00:26:55,473
We got this.
Here we go.

603
00:26:55,473 --> 00:26:57,583
Back to Plank.

604
00:26:57,583 --> 00:27:00,552
Downward Facing Dog.

605
00:27:00,552 --> 00:27:01,887
Find your foundation first.

606
00:27:01,887 --> 00:27:04,256
Reconnect with your breath.

607
00:27:04,256 --> 00:27:05,944
We're almost done here.
You're doing awesome.

608
00:27:07,392 --> 00:27:10,362
Alright, cue Kesha, 
tick-tock to the left.

609
00:27:10,362 --> 00:27:12,858
You're gonna bring the outer
edge of the left foot to the

610
00:27:12,858 --> 00:27:15,467
earth, inner arch of 
the right foot to the earth.

611
00:27:15,467 --> 00:27:17,269
Then as you start 
to straighten out,

612
00:27:17,269 --> 00:27:19,705
remember we're working with
good alignment here so shoulder,

613
00:27:19,705 --> 00:27:22,975
elbow and left wrist all in a
nice straight line as I slowly

614
00:27:22,975 --> 00:27:24,676
send my right 
fingertips up towards the sky.

615
00:27:25,682 --> 00:27:29,403
Lift the hips up you can stay
here or we can stack the feet.

616
00:27:30,782 --> 00:27:32,784
Or we can lift the top leg.

617
00:27:34,720 --> 00:27:38,323
Maybe option in time to take the
right fingertips all the way up

618
00:27:38,323 --> 00:27:40,926
and overhead, lifting the hips.

619
00:27:40,926 --> 00:27:42,294
Breathing, breathing, breathing.

620
00:27:48,785 --> 00:27:52,237
Awesome, with control 
slowly come out of the pose.

621
00:27:52,237 --> 00:27:53,205
Come to Plank.

622
00:27:53,205 --> 00:27:55,774
We're gonna go all 
the way down to the belly.

623
00:27:55,774 --> 00:27:58,083
We're gonna inhale,
lift up Cobra.

624
00:28:02,349 --> 00:28:03,448
And release.

625
00:28:03,448 --> 00:28:05,450
Alright, last plank.
We got this.

626
00:28:05,450 --> 00:28:06,611
Curl the toes under.

627
00:28:06,611 --> 00:28:08,820
Move with your 
breath as you press up.

628
00:28:08,820 --> 00:28:10,889
Final Plank.

629
00:28:10,889 --> 00:28:11,790
Nice work.

630
00:28:11,790 --> 00:28:13,091
Downward Facing Dog.

631
00:28:13,091 --> 00:28:15,260
Last Downward Dog.

632
00:28:15,260 --> 00:28:17,009
Nice work.
Keep breathing here.

633
00:28:17,696 --> 00:28:19,264
When you're ready,
bend your knees,

634
00:28:19,264 --> 00:28:21,733
carve a line with your 
nose to look forward

635
00:28:21,733 --> 00:28:23,168
and then make 
your way to the top.

636
00:28:23,168 --> 00:28:24,603
Feet together, really together.

637
00:28:26,239 --> 00:28:27,973
Then we're going to 
slowly bend the knees.

638
00:28:27,973 --> 00:28:31,089
Come right back into that
ball that we've been in here.

639
00:28:31,089 --> 00:28:34,326
You can modify as needed here,
of course, always.

640
00:28:35,581 --> 00:28:37,149
And then for those who want,

641
00:28:37,149 --> 00:28:38,951
it's optional,
of course, always optional.

642
00:28:38,951 --> 00:28:42,220
This is your body, your life,
your practice so ultimately

643
00:28:42,220 --> 00:28:45,424
you're the one in charge for
your own responsible and in

644
00:28:45,424 --> 00:28:47,526
charge of your own happiness.

645
00:28:47,526 --> 00:28:50,262
Maybe we try one last time

646
00:28:50,262 --> 00:28:51,463
our toe stand.

647
00:28:52,965 --> 00:28:56,301
Engaging the 
full abdominal wall.

648
00:28:56,301 --> 00:29:01,039
Using all of the tools we know
about our energetic practice

649
00:29:01,039 --> 00:29:03,675
lifting and grounding.

650
00:29:03,675 --> 00:29:06,078
Balancing that 
Sun and Moon energy.

651
00:29:10,115 --> 00:29:12,317
Awesome and then 
we'll slowly release.

652
00:29:13,089 --> 00:29:15,320
We're going to 
bring the bum back down.

653
00:29:15,320 --> 00:29:16,655
We're going to repeat basically,

654
00:29:16,655 --> 00:29:18,957
come back to that
seated position.

655
00:29:18,957 --> 00:29:20,392
Hands come behind the thighs.

656
00:29:21,513 --> 00:29:23,228
Loop the shoulders.

657
00:29:23,228 --> 00:29:24,796
Lean back, way back.

658
00:29:24,796 --> 00:29:26,798
Lift the shins.

659
00:29:27,566 --> 00:29:28,700
Inhale in.

660
00:29:28,700 --> 00:29:30,965
Exhale, maybe you 
send the fingertips out.

661
00:29:31,603 --> 00:29:33,123
Maybe you 
straighten the right leg.

662
00:29:34,406 --> 00:29:35,905
Maybe straighten the left leg.

663
00:29:36,875 --> 00:29:39,144
Maybe straighten both legs, lift
the arms up towards the sky.

664
00:29:39,144 --> 00:29:40,391
Let's see what happens.
Inhale in.

665
00:29:41,413 --> 00:29:45,450
Exhale and then slowly release.

666
00:29:45,450 --> 00:29:46,718
Come on down to your back.

667
00:29:46,718 --> 00:29:48,186
Straighten the legs.

668
00:29:48,186 --> 00:29:49,287
If you want you can do a nice

669
00:29:49,287 --> 00:29:51,289
slow roll with 
that steeple grip.

670
00:29:59,828 --> 00:30:01,233
Alright, awesome work.

671
00:30:01,233 --> 00:30:02,167
Let's cool it down.

672
00:30:02,167 --> 00:30:04,133
So when you get here

673
00:30:04,133 --> 00:30:07,676
in your own time you can 
get centered on the mat,

674
00:30:07,676 --> 00:30:09,975
hug your knees up 
to your chest.

675
00:30:09,975 --> 00:30:13,512
We're just gonna rinse it out
by taking the legs to one side,

676
00:30:13,512 --> 00:30:16,848
any side and then (stutters)

677
00:30:16,848 --> 00:30:18,920
looking in the
opposite direction.

678
00:30:18,920 --> 00:30:21,353
So a little reclined twist.

679
00:30:22,150 --> 00:30:24,324
Breathing deep.

680
00:30:27,136 --> 00:30:29,285
And then when you're ready,
rock through center.

681
00:30:29,285 --> 00:30:31,863
Get that nice yummy 
massage on the low back.

682
00:30:31,863 --> 00:30:33,865
And we'll take it 
to the other side.

683
00:30:35,701 --> 00:30:38,877
Taking your gaze in the
opposite direction of your legs.

684
00:30:44,493 --> 00:30:46,214
And then we'll 
come back to center.

685
00:30:46,214 --> 00:30:48,647
And you can either rock and roll
up and down the length of your

686
00:30:48,647 --> 00:30:51,616
spine to sit in a little
meditation or hang out or you

687
00:30:51,616 --> 00:30:55,554
can extend the leg that 
long for a little Shavasana.

688
00:30:55,554 --> 00:30:58,924
Do take a second to 
just be with your breath.

689
00:30:58,924 --> 00:31:01,646
Let the nutrients of your 
practice kind of settle in.

690
00:31:03,371 --> 00:31:06,865
And remember how valuable it
is to check your attitude when

691
00:31:06,865 --> 00:31:11,069
you're working
with your body. Right?

692
00:31:11,069 --> 00:31:13,839
Let's work with our bodies,
not on them.

693
00:31:13,839 --> 00:31:16,508
Let's honor them and love them.

694
00:31:17,537 --> 00:31:21,218
And accept them and 
all their beautiful glory.

695
00:31:24,282 --> 00:31:25,984
Alright, let me know 
how it went for you

696
00:31:25,984 --> 00:31:27,652
in the comments 
section down below.

697
00:31:27,652 --> 00:31:29,020
Feel free to share this video.

698
00:31:29,020 --> 00:31:31,389
Subscribe to the 
channel if you haven't already.

699
00:31:31,389 --> 00:31:32,858
I love you guys.

700
00:31:32,858 --> 00:31:34,789
Way to give it your best shot.
I'll see you next time.

701
00:31:35,998 --> 00:31:38,263
Namaste.

702
00:31:38,263 --> 00:31:41,728
(bright music)