what's up everyone welcome to yoga with

Adriene I'm Adriene and today we have a

balancing flow today in the space that

was redundant sorry today's a special

day we're kind of breaking the

formalities of whatever like we're that

formal but because this is our last yoga

video in this space and I know it seems

silly but I know that you're connected

to this space too because we've talked

about it because it you know because we

relate to imagery because we've all

practiced in this room for as long as

yoga theater and channels been rockin

and rollin so we'll update you on the

movement and all the new things that

we've already been prioritizing yoga

with Adriene and yoga room for so long

and it's still going to be in my houses

so I'm going to be awesome and down to

earth so don't worry about a thing but

we just thought we'd share that with you

this is the last video in this room we

have a balancing flow to connect to the

mind body and the heart it's going to be

Swift

it's going to feel good and hopefully

it's going to connect you so that you're

feeling good and feeling fine and ready

to be divine let's get started

all right so we're going to begin in a

nice comfortable seat let's cross our

legs let's sit up nice and tall and

let's do all the palms together at the

heart right away here take a big breath

in smile life is good

and then exhale out through the mouth

again big breath in through the nostrils

and big old breath out through the mouth

and one more just like that exhale bring

the palms together

excuse me bring the palms to your knees

already together and actually just had a

brain fart because I thought our very

first yoga video that we shot was um

disposed sukhasan and Wow

we've come a long way pretty cool so

let's spend a little moment here in the

easy pose sukhasana the pose of ease and

we start here not because that's cute

that was our first yoga video but

because truly for me this is like that

place where we begin to fight for

balance fight for this place this piece

this idea of ease why because things are

going on around us our backs are sore

because where our postures may be

suffering from other things other shapes

that we take more often than this a

million thing sounds outside so just

take a moment to really connect with

this kind of idea of meeting in the

middle so you might ground through the

tops of the thighs as you lift through

the heart

you might relax the elbows and shoulders

down as you extend through the crown of

the head so we are going to do a couple

balancing physical postures today but

really the balancing flow is about

finding this balance within this peace

within the tumult of life you know when

things change how can we kind of stay

balanced and peaceful as things are

maybe beginning to stir and changes

beginning to occur or can seem kind of

scary

so whatever this means to you just take

a couple quiet moments here and sukhasan

notice your breath

finding places to lift and place this to

ground enjoy this moment of being

yourself and being with your breath

being with your body

then nice and easy we'll begin to draw

circles with the nose checking it with

the neck keeping the heart lifted and

then we'll bring the head back to Center

to stillness and we'll release the left

hand down as we reach the right

fingertips up and over for a nice side

body stretch

so stay grounded here so nice heavy and

heavy in the lower body and then give

yourself a little bit of freedom to move

here so you can kind of hit the shape

like hit that kind of yoga magazine

moment and then just free yourself of

that right find what it feels good

cool inhale extend through the crown of

the head here and then on an exhale

we're going to move through Center reach

the left fingertips up right fingertips

come behind and we come into a little

twist inhale lift your heart exhale

journey into your twist again inhale in

with the new exhale out with the old

finding a sense of ease with the breath

here cool then keep your left hand where

it is and reach your right fingertips

all the way up and over as you dial your

heart back to Center this is what I'm

talking about here guys this this

balance of the push and pull so we're

grounding down through the right thigh

bone here as we're reaching up with the

heart and with the right fingertips

shoulders draw down away from the ears

and this is what I thought that was all

about again finding a little marriage of

strength and grace of the push in to

pull the preston squeeze right the Sun

in the moon the masculine and the

feminine all that inhale lift your heart

and exhale release we'll take it to the

other side right hand comes down left

fingertips sweep up and over

stretch it out again hit your shape kind

of go through your alignment and then

free it up a little bit this is your

at-home yoga practice

or maybe you know wherever you are but

you're you know you have a sense of

freedom here that I think you should

take advantage of on your next breath

find the length in the neck and then

we'll come through Center left

fingertips come behind and right for

your tips stretch up so we create this

space in the side body as we move into

our twist inhale lift and lengthen

exhale journey into your twist enjoy hmm

awesome keep the right hand where it is

we'll slowly dial the heart back to

Center and then we'll reach the left

fingertips up and over so if you're just

kind of hanging out here it's kind of

miserable and like that but if you

engage drawing down through the left

side of the body as you reach to the

right allowing the heart to find a sense

of balance in the middle as it lifts up

inhale in and exhale we release awesome

everyone draw the palms together at the

heart

interlace press the palms forward up and

back reach reach reach big breath in and

exhale break free reign it down we're

going to come onto all fours here and

jump right into a little cat cap so just

a reminder you can do a little cat cow

in your bed hey-oh and and you don't

necessarily have to roll out your mat to

do a little spinal health so everything

we've done thus far we can do without a

yoga mat pretty awesome we begin to move

with the breath wrists underneath the

shoulders knees directly underneath the

hip points notice if your toes are

coming in or splaying out so if you can

pay attention to the detail here of

aligning the ankles with the knees

so by paying attention to the details we

really do invite more balance into our

life

I think after you get bored with cat-cow

you can begin to do a little variation

here drawing circles with the hips maybe

shaking them or swaying them left to

right the idea is to connect and to use

your breath to do so from here we'll

curl the toes under and send it up to

downward dog with the same vibes like

this kind of soft easy breezy vibe like

permission to move in a way that feels

awesome for you melting the heart back

peddling the feet careful not to crash

into your wrist but really find that

yielding sensation as we press away from

your yoga mat and into all 10 knuckles

cool then we'll drop the left heel lift

the right leg up high here go ahead and

open up through that right hip just go

ahead and let yourself roll around there

for a little bit open up and then we'll

slowly come to stack the hips excuse me

not stack the hips level the hips where

the right toes are pointing down and I'm

dropping my right shoulder in line with

my left super hard work here charge the

legs lift your right inner thigh you got

it one more breath then set it up and

into your runners lunge

go ahead and lower that back knee and

the same thing here just going to kind

of roll around here a little bit finding

what feels good stretching through the

hamstrings stretching through the legs

maybe you're a little sore in the hips

apparently my last day in this room I

can be really sexual not be really

sexual of it okay sex jokes tell you

what I did not have the cojones to do

sex jokes on my first video what has

become okay and then we'll slowly roll

back through to a nice strong low lunge

lifting the back knee and finding this

lift in the heart big breath in here and

then exhale plant the palms step the

right toes back to plank and right away

we'll slowly lower down

cool zip the legs up super strong here

press into the pelvic bone inhale lift

up baby Cobra pull the elbows back and

find a moment here where you're not

muscling into your arms but rather

really integrating through the spine so

again arches of the feet come together

press into the tops of your feet press

into the pubic bone careful not to

tighten your booty here but engage by

pressing down into the earth then close

your eyes tuck your chin just slightly

lengthen and exhale release awesome

everyone curl the toes under lift the

kneecaps press up to your plank super

strong here smile and then exhale

downward facing dog alright also my

friends pedal it out here melt your

heart back press into all ten knuckles

strongly strongly strongly and then

we'll drop the right heel this time

slide the left leg up high again take a

second to go ahead and open it up roll

around here maybe big circles with the

knee stay connected to your breath open

it up and then we'll slowly dial the

left toes down level out by bringing

your left butt cheek in line with your

right butt cheek and then full body

experience here my friends inner thigh

lifts up towards the sky big breath and

then exhale step it up into your nice

low lunge awesome

roll around here for a little bit find

what feels good pulling back checking

out any

tight places or sore spots

mmm-hmm and then coming to a nice low

lunge looping your shoulders lifting

your heart charging your core up a

little bit here take a deep breath in

and then plant your palms step the left

toes back and slowly lower all the way

down to your belly great this time we're

going to bring the inner arches together

bring the inner thighs together and then

swim the fingertips around to interlace

behind the tail press into your

foundation knuckles are going to draw

away from the base of the spine towards

your heels and then lifting them up here

as we draw the shoulder blades together

just slightly tuck the chin into the

chest breathe here my friends see if you

can do this without squeezing your butt

cheek so we're pressing we're finding

that yielding that we talked about in

the foundations of yoga so we're

pressing away from our foundation but

we're not necessarily excuse me creating

any tension or tightness and the muscles

so still kind of soft and supple one

more breath here you got it maybe lift

the heart a little bit more and then

exhale release everything palms come

underneath the shoulders we curl the

toes under lift the kneecaps and press

up to a nice strong plank great big

breath in and breath out downward-facing

dog

awesome work meld your heart back press

into the fleshy part of the index finger

and thumb here and we go for a nice slow

walk up towards the front edge take your

time getting there enjoy every move

relish every moment especially in our

last practice here in the space oh my

goodness toes pointing forward Lewton

asana I extended forward fold grab the

elbows if you like sway a little keep

breathing hmm we'll release the arms an

inhale lift to a flat back position your

version careful not to lock out the

knees here I have to be careful now

myself

inhale exhale bow inhale sweep the arms

up and overhead full body stretch

and exhale hands to the heart

awesome lift your sternum up to meet

your thumbs keep the feet where they are

maybe you walk them together here and we

come to Mountain Pose

a big beautiful grateful Mountain Pose

maybe the inner thighs spiral together

and then maybe the tailbone grows heavy

maybe you lift your toes spread

awareness through all four corners of

the feet and we find this kind of

whooshing upward current of energy

through the front body and then the

sweet grounding energy through the back

body again finding balance in the middle

of those two things those two opposing

forces draw energy up from the arches of

the feet as you lengthen to the crown of

the head tack a little weight in your

elbows this is the balance that I'm

talking about today then interlace the

fingertips here and let's slowly lift

the right knee up to catch just to kind

of test that kind of press and lift that

push and pull so if you're just kind of

hanging out here it's really obvious but

if you're really kind of working

energetically you can begin to loop the

shoulders find that lift and squeeze and

you find a sense of balance between this

kind of press and squeeze this lift and

this grounding of the tailbone and if

you're like god no idea

I just working on balancing on one leg

that's great to enjoy that enjoy the

stretch enjoy your breath inhale in

exhale release and switch so if I turn

to the side here you can kind of see if

I'm just collapsing into the right hip

here like so see if you can lift up out

of that and really work to find that

pressing through your foundation as you

lift up down

then we'll release the left leg and

inhale reach the arms up and overhead

let's flow exhale down you go inhale

halfway lift exhale bow inhale step or

hop it back to plank no need to rush can

fall a little bit of Heinen behind in

the tempo just move with your breath

inhale lowering all the way down to the

belly or you might begin to hover China

wrong go to upward facing dog together

we'll meet with an exhale downward

facing dog

feel free to sneak in a break in at any

time drop the left heel inhale lift the

right leg high point and flex point and

flex then pet your right knee and

squeeze it up in towards your heart

core strength step the right foot up

into your lunge pivot on the back foot

reach the fingertips up strong warrior

one big breath in big breath out as you

rain it down interlace behind the tail

inhale open your heart exhale break free

pivot on the back foot take it all the

way back down to your lunge and we go

for a vinyasa so again all the way to

the belly or chaturanga to updog pick

your poison move with your breath enjoy

from down dog we drop the right heel

inhale lift the left leg up high point

in flex point and flex point and flex

and then squeeze the left knee in

towards your heart step it up into your

lunge slow pivot on the back foot and we

rise up strong warrior one

inhale and lift your heart as you exhale

keep the heart lifted as you rain the

finger tips down to interlace behind

opposite thumb on top this time maybe

and then we open the chest even more

great break free pivot back down to your

lunge and take your vinyasa you can

always skip it downward facing dog

inhale in through the nostrils exhale

Lions breath tongue out awesome bend the

knees generously look up inhale in on an

exhale hop towards the front edge of

your mat or you can repeat the slow walk

from before inhale halfway lift exhale

bow inhale reach for the stars exhale

hands to heart heart is beginning to

pump a little bit faster

stick with it inhale reach it up exhale

diving forward inhale halfway lift

exhale bow inhale tuck your shirt in

just kidding step it back to plank

slowly lower all the way down inhale

gentle backbend exhale downward facing

dog take your time in these transitions

no need to rush inhale drop the left

heel lift the right leg up high exhale

step it up into your lunge pivot on the

back foot again rising up warrior one

inhale in this time exhale warrior two

inhale peaceful warrior exhale extended

side angle rounding around here we go

take a version that feels good to you so

it might be reaching towards the sky it

might be reaching towards the front of

your friend egde of your mat you might

reach the arm down I just encourage

everyone to stay connected to your belly

to your core inhale in and then exhale

we're going to pivot all the way back

down and find a twist left hand down

right hand up

inhale in exhale down you go and we flow

moving with your breath back to down dog

dropping the right heel lift the left

leg up high just having a little fun

squeezing left knee in toward your heart

and then stepping it up into your lunge

pivot on the back foot warrior 1 here we

come strong warrior inhale in exhale

Warrior 2 Peaceful Warrior and then

rounding the spine finding that extended

side angle here that feels good for you

lean into it open your heart inhale in

exhale down we go find your twist and

then exhale release and take a little

flow this time we'll meet Child's Pose

knees drawing together swim the

fingertips back and take a rest awesome

work my friends side out if you need to

take a moment to remember why you

arrived on your mat today why you rolled

out the man notice your breath you might

feel your heart beating your blood

pumping

and then we'll slowly roll it up coming

into a hero pose of Verona or variations

so I want to take us into a nice stretch

but this this this might not be for

everyone so oops

so we'll just go one later a layer at a

time stay on your heels or if you're

already like I'm out then you might

switch to a cross-legged position here

and breathe in sukhasana I'm moving the

fleshy part of the calf aside and I'm

making sure that my toes are pointing

straight back towards the back edge of

my mat then this is a perfect example of

a place where my mula bandha my

energetic lifts really going to help me

out and really support my joints as well

so I'm not collapsed here holding on for

dear life

that's kids yoga we use of the magic

carpet but I'm finding this lift up

through the center channel stay here or

begin to release the sole excuse me the

palms down towards the soles of your

feet and then maybe even bringing the

elbows down and maybe not if you feel

like you can continue scoop the tailbone

in breathe breathe breathe as you slowly

mindfully release onto the crown and

then maybe eventually here we can have

hands on the belly hands on the heels or

nice cactus arms here or maybe all the

way up and overhead I'm going to be here

for a little bit so just to kind of

experiment so if this is not for you

remember you can be in meditation pose

or you can be here or you can be working

one leg at a time here okay or maybe

something else of your choosing so we

have lots of options

so we're trying to find a sense of

balance and ease in all things so we're

kind of putting ourselves in these funky

shapes in order to test just that so use

your breath stay connected

notice where the mind goes and then use

your brass to keep coming back home

mindfully meet your edge welcome change

transformation lean into it

to come out of the posture will slowly

reach and the hands back towards the

soles of the feet bring the elbows

underneath you come up to the crown of

the head and then the same way we came

down we're going to walk back through

slowly we'll come back to all fours

we'll all meet up here take a second to

extend one leg out followed by the next

nice and slow and then we'll send it

back to downward-facing dog

big breath in big breath out

awesome from here I'm going to slowly

reach my right hand to the outer edge of

my left calve maybe it's the left thigh

maybe it's all the way to the ankle

moving in a twist here just one deep

breath inhale in exhale release take it

to the other side little twist

nice challenging twist here you can do

it inhale in big breath in and use your

exhale to release awesome coming into

your plank almost done guys

awesome work I'm going to bring my right

hand to the center begin to turn so I

have a nice side plank here as I lift my

hips up open up to a super strong side

plank reaching left fingertips all the

way up towards the sky staying

integrated in the head and the neck if

you're feeling adventurous you might

lift your top leg if you want to flip

your dog here you might maybe take a

little shape in the legs big breath in

and then exhale take it to the other

side same thing about to get off the

hands and take it to a restful position

so have a little fun here and if you're

new to the practice remember you can

always be here lifting the hips up

working on strength one day all that

playtime will come with ease and then

we'll bring it back take one last

vinyasa if you're feeling adventurous

and fiery and then we'll return back to

that Child's Pose awesome work my

friends

take a rest

tuck your chin into your chest slowly

roll it up nothing fancy here we're just

going to shift to the buttocks here send

the legs out super long so left to right

a nice seated wide-angle today so

gathering it all in we flow with the

arms press into the heels tops of the

thigh bones firm down and whenever

you're ready we'll inhale extend

fingertips out beyond your room beyond

where ever you are really reach energy

out and then we'll reach up and then

exhale gather it all into the heart

now as you begin to move the flow of

arms your legs are want to soften so

again we're going to stay stay with this

idea of doing more than one thing kind

of balancing these two opposing forces

and staying connected and engage that's

the best way to improve your posture to

is just by connecting to the energetic

body but here we go inhale reaching

gather it in lift the belly draw it in

exhale hands to heart keep going inhale

reach exhale ground through the thigh

bones hand start you

exhale if you feel like this you need to

lift your sit bones up on a block or a

pillow or something anything even roll

your yoga mat up a couple times you have

a little bit of lift then you can stack

the head over the heart the heart over

the pelvis keep going guys inhale exhale

a little moving meditation here notice

when the feet get tired the legs get

lazy stick with it

and what do you want to gather in what

do you want to bring in on home

awesome everyone wherever you are do one

more close your eyes sternum rises up to

the thumb and then yay we get to soften

through the feet

awesome everyone bring your right hand

now to the top of your left thigh take

this soft energy this hopefully

grounding energy that you're being a to

cultivate and stick with it once again

we're going to press through the heels

and then I'm going to sweep my left

fingertips all the way up and over again

there's this kind of meeting in the

middle as I ground through my left thigh

bone and reach with my right fingertips

and then lift through my heart and reach

through my left fingertips you'll feel

it toes start to splay out or go in so

you can keep on reaching up towards the

sky lean into it and if you aren't able

to grab this all the way you might just

grab the top of your pants here or maybe

your top top of your pants here or hand

can root on the earth here great then

draw your chin into your chest round

forward come to Center slowly roll it up

and we'll do the same thing on the other

side left hand to the top of the right

thigh strong legs as I reach my right

fingertips up and over maybe you grab

your pants here for a little resistance

lean into it draw your shoulder blades

in together and down nice long smooth

deep breaths

lean back ground through your legs

inhale press into your heels

and exhale rounding forward awesome

everyone great tuck your chin to your

chest slowly roll it up hands come to

the backs of the thighs we draw the legs

back in just where we started sukhasana

so instead of ending with kind of floor

work or anything like that today we're

going to end in Tsukasa and meditation

pose the idea being that after our yoga

physical practice eventually we're going

to keep growing and growing and growing

so that we can grow into a meditation

practice and more and more things that

serve you in a kind of holistic way

bringing balance to all things by kind

of thinking in that holistic way and

whatever that means to you it's

different for everyone of course so you

can take some free time after this now

to roll around on the ground and take a

full shavasana maybe some other yoga

poses or you can just maybe join me in a

couple quiet moments after this practice

and sukhasan giving thanks for this

community

I'm giving thanks for this room and kind

of honoring yourself and giving thanks

for you know who you are and who your

true self is and the fact that we have

this opportunity to explore just that

explore who you are Who I am thank you

so much everyone we're going to seal the

deal by of course bringing the palms

together at the heart the highest in me

boughs to the highest in you namaste