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- Greetings friends 
all over the world.

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Welcome to Yoga with Adriene.

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I'm Adriene and this is Benji
and today we have an awesome

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practice that's gonna ground
you and help you feel good,

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anchor you in hope.

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Let's get started.

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(gentle music)

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Okay my darling friends, 
let's begin standing today

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at the top of the mat.

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Right away, start to 
ground through the feet.

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Press into all four corners.

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So awareness 
through the whole foot.

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And then gather some 
energy up from the earth

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as you stand up nice and tall.

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Thank you for sharing your time

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and your practice 
with Benji and I.

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Peace, Benji.
(chuckles)

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Let's make it a good one.

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So right away with 
the deep breaths, here we go.

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Inhale to reach for the sky.

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Big stretch.

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Exhale, forward fold.

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Bend you knees.

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Inhale, halfway lift.

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Exhale, soften and bow.

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Go right back up 
the way you came.

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Big inhale, big stretch.

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And exhale, hands resting 
gently down at your sides,

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Mountain Pose.

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Once again, 
big inhale, big stretch.

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Reach for the sky.

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Exhale, bend your knees,
forward fold.

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Inhale, halfway lift.

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Take all the 
wrinkles out of our neck.

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And then exhale 
to bow again, fold.

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Back up towards the sky.

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We reach, we breathe.

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And then exhale, Mountain Pose.

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So take a moment 
here to close your eyes

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and continue to 
deepen your breath.

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Today's practice
invites us to ground, to anchor.

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And as you draw the shoulder
blades together see if you can

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lift your heart a little more.

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And what if

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I invited you to

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whisper quietly to yourself,

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"I trust."

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Because for me a 
connection to trust,

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trusting yourself, trusting the
things outside of you that you

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can't control is what 
really helps me spiral back

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to this essence of hope.

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So quietly whisper 
to yourself, "I trust."

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And then when you're 
ready open your eyes

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and let's move with that.

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Inhale, reach for the sky.

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Exhale, forward fold.

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Inhale, moving with the breath,
halfway lift.

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Long neck, 
beautiful length in the spine.

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And then exhale to 
fold it all the way down.

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This time, here we go,
plant the palms,

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step your right toes back and
then step your left toes back.

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Nice wide base here today.

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So press away from your yoga mat
for this plank and even though

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you have a strong base,
strong foundation,

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see if you can use your 
breath to find a little ease,

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a little Sukah.

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Good, then inhale 
to lower the knees first

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and then melt down to the belly.

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Exhale, press into the tops of
the feet on your next inhale.

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Rise up, Cobra.

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Your version so it 
could be a Baby Cobra,

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it could be a higher Cobra
but warm up the body slowly and

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careful not to bring the 
shoulders up to the ears.

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Keep it nice and spacious.

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Then after a couple
breaths here, soften.

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Forehead back down to the earth.

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Curl the toes under.

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Press back up to all 
fours or a full Plank.

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Again, nice wide base.

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And then bend your knees,
and everyone,

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make your way up to 
Downward Facing Dog.

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Hips reach up high.

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Heart melts towards 
the tops of the thighs,

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breathing deep.

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Nice, then inhale in here.

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Exhale, stick the tongue out,
look towards your third eye.

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Lion's Breath.

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One more time, inhale in.

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Exhale, Lion's Breath,
tongue out.

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On your next inhale, 
lift the right leg up high.

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As you exhale, step it all the
way up into a nice low lunge.

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From here, you're 
gonna pivot on the back foot.

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Inhale, rise up, Warrior I.

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Taking it right back down,

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exhale all the 
way to your lunge.

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Beautiful.

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Inhale, right fingertips 
reach towards the sky.

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Left heel reaches back towards
the back edge of your mat.

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Big open twist.

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And then on an exhale, 
bring it back down to the earth.

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Good, from here 
take the right toes back.

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Nice wide base here so 
toes nice and wide in Plank.

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Inhale in.

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Exhale, just the knees lower.

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Great, inhale in again.

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Exhale, lower all 
the way to the earth.

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Inhale, Cobra, your version.

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Exhale, flowing with the breath.

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Release.

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Inhale up to all fours or Plank.

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Trust your instincts.

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And then exhale 
Downward Facing Dog.

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Lion's breath, 
here we go, inhale in.

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Exhale, tongue out, look up.

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Once more, inhale.

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Exhale.

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Inhale, lift the left 
leg up high, you got this.

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Exhale, all the 
way up to your lunge.

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Pivot on the back foot.

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Strong connection 
to your center,

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your core as you inhale.
Rise up, Warrior I.

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And then exhale with 
control all the way down.

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Great, going into that
open twist, here we go.

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Inhale, left fingertips 
reach up high.

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Little detox.
Exhale, bring it down.

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Sorry if I said exhale 
twice there. I'm not sure.

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Plant the palms, step the 
left toes back, just breathe.

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Just breathe.

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Nice wide base in this Plank.

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This is the last one,
you got it.

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And then lower the knees down.

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Belly to the earth, have fun.
(sighs)

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And then when
you're ready Cobra, inhale.

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Exhale.

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Awesome, from here you're
gonna press up to all fours.

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Great, if you need a 
little break in the wrists,

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you can rotate the wrists 
one way and then the other.

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And then when 
you're ready once again,

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set yourself up 
with a nice strong base.

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And we're gonna inhale, 
just send the right leg out.

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Just the right leg.

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Exhale, hug into the midline.

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And then in your 
next breath in, inhale,

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reach the left fingertips out.

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And on the exhale 
hug to the midline.

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Left thumb is up,
left pinky down.

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All of your right toes are
pointing down towards the earth.

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Good, inhale in.

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Exhale, reel it in,
knee to nose.

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Little core activation,
beautiful.

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Inhale, extend.

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Exhale, try to really 
target the core here.

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Reaching it all in, 
squeezing, lifting.

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And then inhale, extend.

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Exhale, round it through.

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Lifting up with your 
center and then take it out.

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And then slowly release 
and switch to the other side.

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Inhale, extend the left leg out.

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Exhale, connect to your core.

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Hug through the midline.

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Inhale, send the right arm out.

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Exhale, just set it.

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Good, then when 
you're ready, check in.

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Right thumb towards the sky,

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right pinky down 
towards the earth.

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All of your left 
toes spiraling down.

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Lift from your left 
inner thigh, a little higher.

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Target that glute.

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And then here we go, inhale in.

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Exhale, reel it in 
towards the center.

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Round your back.

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Inhale to extend, 
spread the fingertips.

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Ooh, exhale, chin to chest.

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Inhale nice and slow, 
careful not to rush it.

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Exhale, reel it in.

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Inhale to extend.

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And exhale to release.

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You did awesome.

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Bring the big toes together,
knees wide.

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Send your hips back.

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Rest your sweet little heart
on the ground and take a moment

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here to just relax.

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Breathe, close your eyes.

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And just relax.

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I wiped my mat down with a
little lavender prior to this so

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I'm taking it all in now.

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And if you ever wanna give
that a try in a future practice,

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it's a good idea.

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Just a nice 
little gesture of love.

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And if you don't have 
that or access to that,

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don't you worry.
Think it's not that great.

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Alright, take 
one more breath here.

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And then when you're ready,
slowly begin to rise back up.

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Back to that Tabletop Position.

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Press away from the yoga mat.

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And here we go, 
this time inhale,

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keep the right knee 
bent as you lift

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the right toes 
up towards the sky.

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So right glute is turned on here
and in fact we're gonna do some

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baby pulses here just to 
check in with that muscle.

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So baby pulses, 
you can take your right foot

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up towards the sky, right toes.

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Just baby pulses.

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Feel free to peek 
at me if you need to.

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Now, I'm using that connection
that I established earlier in

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the vinyasa to keep 
my midline hugging in.

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So I'm not dumping out 
through the abdominal wall.

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And same with the neck.

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Nice and long.

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Cool, then pause here.

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Keep the right knee lifted,
hug the low ribs in.

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Connect to your core.

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You're gonna inhale, send
the left fingertips forward.

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Then take them all the 
way around to the side.

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And then all the way back and
you're gonna grab the top of

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your right foot or 
the arch of your foot.

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And then we're gonna 
press away from the yoga mat,

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press firmly 
into your left foot.

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Breathe deep and you might be
able to slide your foot around

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to the outer edge or 
hold on to you big toe.

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So whatever feels best here.

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We're pressing away.

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We're using that yielding to
create more space and then in

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time, you can kick your right
foot out just like in Dancer or

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Standing Bow Pose.

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And lift the right 
knee a little higher.

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Inhale in.

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Exhale to slowly 
release with control.

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Nice!

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And then switch 
it to the other side.

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Hair toss.
Okay, here we go.

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Lifting the left leg up.

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Trust me, I think it's so nice
to just slow it down and take a

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second to turn those muscles on.

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And, you know, I've seen several
people throughout my just

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reading and exploration 
talk about hope as a muscle.

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You know you have to kind 
of connect to what makes

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that experience valuable 
and I think a lot of it

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is staying active and engaged.

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Let's do baby pulses here.

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And then 
cultivating a sense of trust.

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Trust in your own instincts.

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After you've done some baby
pulses you might start to feel a

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deeper breath here as 
you work a little harder.

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You're doing great.
Stick with it, okay?

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And then find stillness.

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Left glutes are engaged, glute
is engaged now and you're gonna

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reach the right 
fingertips forward.

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And then take it to the side.

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And then all the way around.

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00:11:45,238 --> 00:11:47,507
You're just gonna grab the inner
arch first and then from there

252
00:11:47,507 --> 00:11:51,878
you can grow 
where you take the hand.

253
00:11:51,878 --> 00:11:53,446
Keep your gaze 
straight down to start.

254
00:11:53,446 --> 00:11:55,615
Hug into the midline.

255
00:11:55,615 --> 00:11:56,950
That's gonna help 
you with your balance.

256
00:11:56,950 --> 00:11:59,953
Hugging low ribs in and 
drawing your navel in and up,

257
00:11:59,953 --> 00:12:01,821
Uddiyana Bandha.

258
00:12:01,821 --> 00:12:04,357
And then in time 
kicking that foot up and out.

259
00:12:04,357 --> 00:12:06,482
Lifting the knee.
Breathing deep.

260
00:12:06,482 --> 00:12:08,528
Creating lots of space 
throughout the spine

261
00:12:08,528 --> 00:12:10,252
including the neck.

262
00:12:10,252 --> 00:12:12,764
Breathing, breathing, breathing.
Holding on to that midline.

263
00:12:12,764 --> 00:12:16,302
The minute you let go the
midline you're gonna feel it.

264
00:12:16,302 --> 00:12:20,740
And then slow and with control,
we'll release.

265
00:12:20,740 --> 00:12:24,110
Walk the knees up 
towards the wrists.

266
00:12:24,110 --> 00:12:27,059
And then swing the 
legs toward one side.

267
00:12:27,059 --> 00:12:29,344
And come to a seat.

268
00:12:29,344 --> 00:12:31,212
Fire Log Pose.

269
00:12:32,452 --> 00:12:36,756
Something I rarely teach because
it's kinda tough and tricky and

270
00:12:36,756 --> 00:12:38,091
you gotta be 
careful with the knees.

271
00:12:38,091 --> 00:12:41,739
So in order to 
share this with you

272
00:12:41,739 --> 00:12:43,363
I wanna ask you to be really

273
00:12:43,363 --> 00:12:45,898
obsessive about your 
feet from here on out.

274
00:12:45,898 --> 00:12:47,834
So just pay 
attention to your feet.

275
00:12:47,834 --> 00:12:48,935
Bring some energy.

276
00:12:48,935 --> 00:12:50,870
You can spread your toes.

277
00:12:50,870 --> 00:12:53,139
Get weird, just bring 
some brightness to your feet.

278
00:12:53,139 --> 00:12:56,071
So you're bringing the 
left foot out to start.

279
00:12:56,071 --> 00:12:59,012
And the right foot your gonna,
again, super bright.

280
00:12:59,012 --> 00:13:00,813
Obsessive awareness 
on the feet here.

281
00:13:00,813 --> 00:13:02,148
You're gonna use your hands

282
00:13:02,148 --> 00:13:06,119
to lift your leg 
and bring it across.

283
00:13:06,119 --> 00:13:10,690
So in Fire Log Pose,
traditionally, right? (chuckles)

284
00:13:10,690 --> 00:13:15,795
The knee and the ankle
they're connected in both spots.

285
00:13:15,795 --> 00:13:19,732
As you see, my anatomy, 
that's a little bit tough for me

286
00:13:19,732 --> 00:13:21,217
so I gotta breathe here.

287
00:13:23,288 --> 00:13:26,406
And don't push it because you
know you haven't done a lot of

288
00:13:26,406 --> 00:13:29,135
warming up of the hips so 
you want to just be mindful.

289
00:13:29,135 --> 00:13:33,312
It's nice sometimes to
shove a pillow or a block here.

290
00:13:33,312 --> 00:13:34,681
And if this isn't 
working out for you,

291
00:13:34,681 --> 00:13:39,252
another option would 
be to take Gomukhasan Legs

292
00:13:39,252 --> 00:13:42,321
for a deep hip stretch.

293
00:13:42,321 --> 00:13:46,840
Or if this isn't working out
for you then we'll just do

294
00:13:48,027 --> 00:13:51,764
a variation of Gomukhasan with
the right foot on the ground.

295
00:13:56,769 --> 00:13:58,938
Okay, after you've 
experimented with this,

296
00:13:58,938 --> 00:14:01,495
take a big cycle 
of breath in and out.

297
00:14:05,745 --> 00:14:06,813
Shake it off.

298
00:14:06,813 --> 00:14:10,083
Keep the feet bright and
aware as you release and switch.

299
00:14:13,486 --> 00:14:14,821
Notice how this 
side is different.

300
00:14:14,821 --> 00:14:15,621
Just get curious.

301
00:14:15,621 --> 00:14:19,726
That's really, more than the
deep hip stretch we're wanting

302
00:14:19,726 --> 00:14:22,695
you to just get 
a little curious.

303
00:14:22,695 --> 00:14:24,063
Get used to spending time on

304
00:14:24,063 --> 00:14:25,832
your mat more and 
more and more everyday.

305
00:14:25,832 --> 00:14:28,334
A little goes a long way.

306
00:14:28,334 --> 00:14:33,506
And it's the daily practice, 
the repetition that really makes

307
00:14:33,506 --> 00:14:36,409
the biggest impact 
in my opinion.

308
00:14:36,409 --> 00:14:37,610
So check it out on this side.

309
00:14:37,610 --> 00:14:38,644
Try Fire Log here.

310
00:14:38,644 --> 00:14:40,747
Again, keep the 
feet really bright.

311
00:14:40,747 --> 00:14:44,450
That's fun but you want 
to try and go Gomukhasan,

312
00:14:44,450 --> 00:14:46,119
Cow Legs, you'll come here.

313
00:14:49,052 --> 00:14:53,126
And if none of that's really fun
we're gonna just work to bring

314
00:14:53,126 --> 00:14:56,362
the right heel close to the body
and the left foot on the ground

315
00:14:56,362 --> 00:14:58,591
and if it doesn't 
quite make it, that's okay.

316
00:14:58,591 --> 00:15:00,366
Remember I've been 
practicing for a long time.

317
00:15:01,532 --> 00:15:03,603
Every body's different.

318
00:15:03,603 --> 00:15:04,931
Feel it out.

319
00:15:17,939 --> 00:15:22,054
And whatever variation of Fire
Log Pose you're doing today,

320
00:15:22,054 --> 00:15:26,425
just take one more cycle of
breath to close your eyes.

321
00:15:28,473 --> 00:15:30,730
And as you breathe 
in feel the cool air and

322
00:15:30,730 --> 00:15:32,956
as you breathe out 
feel the warmth.

323
00:15:37,395 --> 00:15:39,672
Good work.
Keep the feet bright.

324
00:15:39,672 --> 00:15:41,527
Energize as you release.

325
00:15:41,527 --> 00:15:43,927
You're gonna come all 
the way on to your back.

326
00:15:45,311 --> 00:15:47,313
Send the legs out long.

327
00:15:48,848 --> 00:15:51,450
Let your body weight 
just relax completely

328
00:15:51,450 --> 00:15:53,602
and fully into the earth.

329
00:15:53,602 --> 00:15:57,256
Take the deepest 
breath you've taken all day.

330
00:15:57,256 --> 00:15:59,892
And as you exhale, close your
eyes and once again quietly

331
00:15:59,892 --> 00:16:03,729
whisper, "I trust."

332
00:16:03,729 --> 00:16:06,866
And feel that.

333
00:16:06,866 --> 00:16:09,202
Imagine the earth 
rising up to meet your back.

334
00:16:09,202 --> 00:16:11,204
Having your back here.

335
00:16:12,972 --> 00:16:17,677
Anchoring in what feels good.

336
00:16:17,677 --> 00:16:19,679
Anchoring in hope.

337
00:16:21,314 --> 00:16:26,719
Grounding in that trust.

338
00:16:27,941 --> 00:16:30,756
There's a great song, it's a
Carter Family song called,

339
00:16:30,756 --> 00:16:34,927
"Anchored In 
Love Devine"

340
00:16:34,927 --> 00:16:37,021
and I love it.

341
00:16:37,021 --> 00:16:40,099
If you don't know it, 
you should check it out.

342
00:16:40,099 --> 00:16:42,671
I'd sing it for you now 
but I think you should relax.

343
00:16:50,977 --> 00:16:53,431
Let your breath be 
soft and easy here.

344
00:17:00,753 --> 00:17:03,389
Then slowly we'll 
bring the hands together.

345
00:17:03,389 --> 00:17:05,523
Thumbs all the way 
up to the forehead here.

346
00:17:10,096 --> 00:17:12,932
One of the beautiful things
about this channel is when

347
00:17:12,932 --> 00:17:16,569
you're practicing you can know
and feel that you're not alone

348
00:17:16,569 --> 00:17:20,705
because there are people, 
thousands and thousands of

349
00:17:20,705 --> 00:17:23,305
people all over the 
world practicing with you

350
00:17:23,314 --> 00:17:25,873
at this exact (snaps) moment.

351
00:17:26,945 --> 00:17:30,016
So just a sweet moment to
connect to that and give thanks.

352
00:17:30,016 --> 00:17:31,117
I'm honored to be a part of it.

353
00:17:31,117 --> 00:17:34,420
Thank you for being 
a part of it as well.

354
00:17:34,420 --> 00:17:39,425
We'll close by taking a 
deep breath in and saying,

355
00:17:40,753 --> 00:17:42,512
Namaste.

356
00:17:42,515 --> 00:17:47,282
(gentle music)