- Hi everyone and 
welcome to Yoga with Adriene.

I'm Adriene and today we have

an awesome chair 
yoga sequence for you.

So you're gonna need a chair

and preferably one with no arms.

Hop into something 
comfy and let's get started.

(upbeat music)

Alright, my friends, thank you
for choosing this practice.

Let's begin.

Sit up nice and tall.

You wanna get to where your feet

are firmly planted on the floor

so your whole 
foot's on the ground.

And if that's not 
happening for you,

then you can bring some 
pillows or some blankets,

or just find 
something, get creative,

to bring the 
earth up to your feet.

So you can pause 
the video and do that.

And then if you're 
leaning back in your chair,

go ahead and sit up tall.

We'll start to just 
slowly activate the muscles

that help us find 
length up through the spine.

So inhale, 
lengthen through the crown.

Imagine a little 
marionette string

just pulling you 
up from the crown.

And let your 
hands just rest gently

wherever is natural, 
on the knees, on the thighs.

Then inhale deeply 
as you lift your heart,

and then exhale, 
relax your shoulders

down your back body.

So you're just 
bringing more awareness

and more integrity into the body

but specifically to this 
line of the spine, right,

this plumb line, 
this center channel.

There is all of 
these meridians of energy,

or in yoga we 
call them the nadis.

Not naughty but nadi.

And they run 
through the spine, right.

Sometimes we refer to 
the major points as chakras.

But whatever you wanna rock

in your mind and in your body,

we're just gonna 
take some time to breathe,

to slow it down and 
find mobility in a way

that's soft and gentle

but also really 
supportive and beneficial.

So, when you are ready,

we'll start with 
the soles of the feet.

Lift the toes, 
press all four corners

of the feet down, 
then lower the toes.

Lift the toes

and lower the toes.

Lift the toes

and lower the toes.

And one more time lift the toes.

Spread the toes 
and release, great.

Lift the heels one at a time,

then feel that tone, 
that engagement of the quad.

Lift the heels, keep 
lifting, lifting, lifting.

Lift your heart.

Open your mind 
to a new experience.

And then lower the heels.

Here we go.

Inhale, lift the heels.

Exhale, lower.

Good, inhale, lift the heels.

Sit up nice and tall, 
and exhale, lower.

Inhale, lift the heels.

And exhale, lower.

One more time.

Inhale, lift the heels.

And exhale, lower.

Awesome!

Inhale, extend right leg 
out just as much as you can,

so you don't take 
on the full extension

unless it goes 
there, then great.

But just bring it 
up as much as you can.

We're engaging our muscles here

so draw the 
navel in and up a bit.

And then you're just 
gonna spread the toes here,

flex the foot and 
then point the foot.

Flex and point.

It's all connected, 
one moving part.

Flex and point.

Flex and point.

Two more times.

Flex and point.

Flex, sit up nice 
and tall, and point.

And now here we go, 
rotating big circles here

as you bring it down 
one way, and then the other.

Cool!

Other side.

Extend the left leg out.

So find your extension today.

Engage muscles of the core

to support the back, 
sit up nice and tall.

Here we go.

Flex and point.

Flex and point.

Flex and point.

Flex and point.

One more time.

Flex and point.

And then rotating 
circles as you bring it down.

Rotate the ankle one 
way and then the other.

And then your foot 
comes down to the ground.

Awesome!

Okay, here we go.

Interlace the fingertips.

You're gonna grab the right knee

and slowly squeeze and lift.

So imagine that femur bone.

We're kind of 
squeezing everything in,

you can use the 
chair to ground down

and then lift up here, 
so we're not here

but we're doing 
our best to lift up

through the armpit chest

and squeeze, squeeze, squeeze.

Okay, so everyone will be a
little bit different here.

If you can't quite squeeze,
you can bring a little towel,

like a dish towel 
even to be extensions

of your arms 
here and hold it here.

Squeeze.

Then one more breath 
here squeezing and lifting.

(inhales and exhales)

And then take that 
right shin and you're gonna

cross it over the 
top of the left thigh.

Then flex your right foot 
here, bring your left hand

to the outer edge of 
your right foot if you can,

and then bring your right hand

to the top of your right thigh.

And we create 
this figure four here

then sit up nice and tall.

Now if you wanna deepen 
this and you're practicing

with me and you 
want a little more,

you can bring it 
to the elbow crease

and lift the leg up, okay?

But there's really 
no need to push it.

Great.

One more breath.

Fabulous!

We're coming 
back to the squeeze.

So interlace the fingertips
around your right knee, squeeze.

Then we're gonna slowly 
extend the right leg out.

You're gonna slide your hands

now to the hamstring, 
to the back of the leg,

and extend it out super 
long, long, long, long, long,

long, and then 
bring it all the way down.

Fabulous.

Other side, interlace.

Here we go.

Left knee squeezes in and up.

Couple yummy breath cycles here.

So you really 
gotta bring a breath,

squeeze and lift.

(inhales and exhales)

(inhales and exhales)

Just working 
where you are today.

Appreciating your 
body and all its glory,

all its beauty, 
all its limitations.

Be thankful for 
this body that you have,

it's the only one you got.

So it's never too late 
to instill this relationship

of kindness and 
love with your body.

When you're ready, 
we're gonna squeeze

and lift, one more breath,

and then we'll flex the 
foot and cross it over,

creating that figure 
four shape on the other side.

Grab your foot.

And then left 
hand is gonna come down

to just gently guide the top

of the thigh bone 
there around and down.

So, I've been 
practicing yoga for a long time

and the benefits 
are really wonderful

so I'm able to sit up tall here.

I just wanna honor it and 
recognize and let you know,

if you are finding that you're
sweating a little bit here

just sitting up tall, 
you can one, rest in a chair,

or use your breath, 
inhale, breathe in your belly,

and exhale, relax your 
shoulders to slowly start

to build more stability right
around this spinal column.

So you can sit up 
tall and have a posture

that isn't causing pain.

A conscious posture.

Take one more breath 
wherever you are here.

Something that's sustainable, 
sustainable posture.

Cool, then 
interlace the fingertips,

come back to the squeeze.

The big squeeze.

Squeeze, squeeze, 
squeeze, squeeze.

Then slide, 
interlace fingertips behind,

slide them behind 
and when you are ready

extend your extension, 
extend the left leg

as long as you can, inhale,

and exhale slowly, lower down.

Beautiful.

Hands are gonna come back 
to the tops of the thighs,

re-situate, reset 
with a deep breath in.

Exhale out through the mouth.

Beautiful.

Right hand comes to 
the other left thigh.

And you're gonna 
bring your left fingertips

either to the back of the chair,

or maybe you swing 
it all the way around.

You're just gonna find a 
little gentle twist here.

You can come up 
onto the toes if you like

for a little more 
leverage, breathing deep.

Imagine your inhale 
really traveling down

to your belly, so 
we're not breathing up

but we're breathing down.

We're gonna come 
back to center and take it

to the other side nice and slow.

Twist, release, 
flushing the body.

If you really want 
the benefits of a twist,

use that 
directional breath, right,

don't breathe up but breathe,

send that breath 
all the way down.

Cool beans.

Bring it back to center, inhale,

squeeze the 
shoulders up to the ears.

Exhale, release.

Inhale, squeeze and lift.

And release.

One more time.

And release.

Awesome work.

Drop the chin to the chest.

Stay here breathing deep.

Wrap the shoulder 
blades around the back body

so really firm 
the shoulder blades

behind your heart space.

And then inhale, 
lift the chin parallel

to the earth again, and exhale,

left ear over left shoulder.

Stay here, breathe deep.

Great. Inhale, 
back up to center,

exhale, right ear 
over right shoulder.

Tag a little weight 
in the elbows here,

my friends, breathe deep.

Awesome.

Inhale, come back up 
to center, here we go.

We're gonna slowly 
bring the feet over

towards the right of the chair.

And then you're gonna 
bring your right foot.

We're going into Warrior Two, 
a supported Warrior Two.

Bring your right 
foot firmly to the ground,

front knee over front ankle.

And you're gonna 
use your core strength.

So think up, draw the energy up,

navel draws in 
and up to slowly walk,

and you can also use 
your hand on the chair

to slowly walk your foot out,

turn the left toes in, 
and then slide back

so your hamstring 
is supported here.

Virabhadrasana Two 
with the chair.

And then just 
stay here, feel it out.

Really drop your center, 
turn left toes in.

And then you can stay 
here with hands on the chair,

breathing deep.

Pull that right hip crease back

so that squeeze move 
we did here, imagine that.

And then hands 
can stay on the chair

or maybe we're 
sending the fingertips out,

really working 
from the ground up here,

lifting the chest.

Now, if this is 
not available to you,

then, so if you 
are here, then breathe

deep directional breath, 
then you're just going

to bring one foot forward kind
of creating a right angle,

and then the 
right foot to the side.

So one foot forward, one 
to the side, and work here.

So wherever you are, 
directional breath,

breathing deep, inhaling deeply,

exhaling completely.

Inhaling deeply

and exhaling completely.

Think about lifting all 
four sides of the torso here

so the front, the back,

and both side 
bodies nice and long.

Take one more 
breath, you got this.

I know the arms are 
tired, you got this.

And then exhale, bring 
the hands to your heart

and make your 
way back to center.

Use your feet on the 
earth to come all the way back

so we'll stay 
connected to the ground.

Great, let's try the other side.

Really nice work.

So release the hands.

We'll walk the 
feet towards the left,

just check it out.

Plant the left foot 
firmly and then start

to walk the right foot back.

You can use the 
chair to guide you.

Turn the right 
toes in, really press

into the outer 
edge of that back foot,

and then use the 
chair to really support

the belly of the hamstring here.

And then open up 
through the hips,

lift and lengthen all 
four sides of the torso.

Maybe you keep the hands down

or maybe you send 
the fingertips out.

If you feel good 
there stay there,

or maybe you bring the foot back

and this is better for you,

creating this 90 degree 
angle with the tops

of the thigh bones 
and breathing deep.

Okay, inhale lots of 
love in, love your body,

love this life, explore space

so reach way beyond 
the fingertips here.

Take energy way out 
beyond the physical posture.

Notice where you might be
gripping or holding, soften.

And we'll take one more breath.

Breathing really down, 
down, down into the belly.

And then exhaling, 
hands to heart.

Awesome work.
Here we go.

Use the toes, feet on the
ground to come back to center.

Take your time, take your time.

Wonderful. Then walk 
your bum just a little bit

closer to the edge 
than we had before.

And we'll inhale, 
sit up nice and tall,

release the hands, and then keep

this upward kern of 
energy, think up and over.

So actually 
imagine you were holding

a beach ball here at your belly.

So you have a big, big ball here

and you're gonna go up an over

until Forward Fold.

Nice and slow, 
when you are ready,

the spine starts to round.

You can release the fingertips

wherever it feels comfortable

and you're gonna bring your head

towards your knees.

Now you might just get this far,

you might stay up pretty tall.

You might need 
to make adjustments

with where you're 
sitting on the chair.

But you wanna get to a 
place where you can take

some solid, delicious
feel-good, let-go breaths.

(inhales and exhales)

Then as you inhale 
in here, my friends,

feel the skin of 
the back body stretch.

Can you experiment with that?

Can you feel the 
rise or the fall?

Let the breath move you.

(inhales and exhales)

(inhales and exhales)

Take one more cycle of 
breath, let it be full.

(inhales and exhales)

And then at first bring 
the hands up to the thighs,

then plant the feet firmly, 
really feel the feet,

pressing into the 
earth as you tuck the chin

and slowly roll it up.

And then as you roll it 
up feel that flush of energy.

The blood flow 
opposite direction.

And if you need to, if 
that was a big move for you,

you can bring the 
hands to the chair

for a little more stability, 
a little grounding.

In case you got 
a little dizzy here,

a little head rush.

Great. Take a deep breath in.

Exhale out through the mouth.

(exhales loudly)

Again inhale in 
through the nose, come on.

(inhales)

Exhale, let something go.

(exhales loudly)

And one more time, 
let's sigh it out.

Inhale.

With sound.

(exhales loudly)

Wonderful.

Open your eyes.

Take a little moment to 
just notice how you feel.

Tap into a little 
inner smile, maybe even

lift the corners of 
your mouth slightly,

and we'll bring the 
hands together at the heart

to seal our practice.

Thank you so much 
for sharing your time

and your energy with me and
the rest of the community,

everyone practicing 
with you through this video.

Let us know how 
it went down below.

Questions, 
comments always welcome.

Subscribe to the 
Yoga with Adriene channel

if you haven't already.

Share it with your 
friends and your family.

And take good care.

I'll see you next time.

Namaste.

(upbeat music)