- What's up everyone,
welcome to Yoga with Adriene,

I'm Adriene and today we
have an awesome practice

for confidence.

So the tools of yoga 
are super powerful

and the awareness that we
have in our body language

and in our breath,

can really make a difference

in the way that 
we carry our self

and meet and greet different
experiences in our life.

So whether you have something

that you're looking forward to,

an interview or a date.

(tongue clicks)

Or something, or you just
want to become more alive

and confident and in love
with your mind and your body

and your soul, this practice
is gonna be awesome for you.

Let's get started.

(soft guitar music)

Alright let's begin cross
legged sitting up nice and tall.

Just taking a second to check
in with where you're at today.

(deep breath)

So we're gonna move swiftly
throughout this practice

so I invite you to 
really take this moment

right here right now,
to simply drop the past,

drop the day thus far.

Kindly put your to do
list and what's ahead,

maybe you have a big interview
or something, a hot date no.

Put it aside and drop your
pin down right here right now

and we'll use the breath to
guide us, to just tune in.

(soft inhale)

Big inhale in through the nose,

big exhale out through
the nose or the mouth

whatever feels good here.

(deep outward breath)

Just get that 
breath going, inhale

(strong inward breath)

and exhale.

(strong exhale)

Even deeper.

(strong inhale and exhale)

And last one go ahead 
and close your eyes.

Big breath in.

(deep inward breath)

Big breath out.

(strong outward breath)

Awesome, draw the hands to
heart namaste, big breath in.

(strong inward breath)

And then exhale, 
press the palms forward,

spread the fingertips super wide.

Create a bunch of 
energy in the hands here

as you press into 
the base of the palms

and then take a second
to plug the shoulders in

and lift your chest, 
lift your heart.

Inhale in, keep that deep
breath going, let it unfold.

(inward breath)

Give the thinking mind a
break and use your breath

to just tune in to the
sensations of the body.

(strong inward breath)

And then slowly we're
gonna take the hands,

dial them all the 
way over to the left

and come into a twist.

Try to keep that
lift in the heart

and the shoulders plugged
in just as they were.

Open up through the chest,
no need to crank here.

Work on opening 
the front body here,

finding a little 
softness in the neck.

Great then we release, bring
the hands all the way back

this time opposite direction,
fingertips rotate down.

You get a great stretch
in the forearm here.

We're gonna plug 
the shoulders in,

I call this Thriller Arms.

So after this you can
listen to the song Thriller

to extra boost your confidence,

why not?

And then dial it 
over to the right,

connect to your center
and come into your twist

on the other side.

Lift the chest, 
breath deep please,

nice long slow deep breaths

in and out.

(inward and outward 
strong breaths)

Great, then reach the arms all
the way back up and forward.

We'll flip the palms, 
ooh airplane

and then come all the way
forward onto all fours,

Tabletop position, Cat-Cow
awakening the spine,

so good to just stimulate
the energy of the body.

So drop the belly, 
open through the chest,

mindful of the shoulders here,
press into your foundation.

(inhales)

And on an exhale, rounding
through chin to chest

(outward breath)

stretching the back body. 
Keep it going here.

So a lot of time we can
get a little anxious.

A little anxiety, feel a little stuck

because there is 
stagnation in the body.

And the best way to begin to
move that around to break it up

and find a little 
freedom and ease,

is to do some 
spinal work, spinal flexion.

Opening of the
chest and the heart.

(breaths)

So I'll just remind you of this,

that you can really 
bring the breath.

(exhales)

(inhales)

And really benefit from
your yoga practice.

Great come back 
to that table top position,

bring the two big toes together,

the knees as wide 
as your yoga mat.

Walk the fingertips 
all the way out

and then inhale, look forward
as you send the hips back

coming to an active,
extended child's pose here.

So really active in the arms,

you might even lift up the
palms come onto the fingertips.

This matches my pants 
this kind of like.

(growls)

Fierce.

Claw.

Fierce claw, yoga with fierce claw.

Draw the tops of the
shoulders away from the ear

and then remember when 
we plugged them in

so see if you can pull
back a little bit here

and then finally 
melt the head down.

If it feels good, 
forehead to the mat.

You can release the 
palms to the mat

and we're gonna take five nice
long loving breaths in here.

Breathing into the back body,

a total surrender.

(breaths deeply)

Again bring the breath.

(deep inward and outward breath)

Nurturing the systems of
energy, your nervous system.

(deep breathing)

Stretching through the hips.

(deep breath)

The back, the shoulders.

(outward breath)

Forehead presses into the
mat for one more breath,

if you wanna rock it gently
side to side you can,

it wouldn't be a bad idea as
this is the third eye point

or the point of intuition,

your inner teacher, 
your inner wisdom.

(breaths)

Cool, then press into the
palms, inhale look forward,

exhale, come all the way
back up to all fours.

Walk the knees 
underneath the hip points

and when you're ready, 
curl the toes under

and we're gonna make our
way to downward facing dog.

Go ahead and take your dog
for a walk, stretch it out.

Find places to lengthen, keep
it going with the breath.

(heavy breath)

Find that support from within,

by drawing the naval in and
up, hugging the lower ribs in.

(strong breath)

And then when you're ready.

(inward and outward breath)

After you've taken a moment
to stretch it out and refine,

come to a place of stillness.

(slow breathing)

Breathing deep.

(relaxed inward and 
outward breaths)

Awesome, now we're gonna
step the right foot up

behind the right hand, left
foot up behind the left hand.

Feet hip width 
apart here to start,

take a nice big forward fold.

Stretching out 
through the hamstrings,

crown of the head 
towards the earth,

bend your knees as 
generously as you like,

find what feels good here.

(smooth breathing)

Swing a little side to side.

(inward and outward breath)

Great then release the arms
and inhale, lift up halfway.

Palms to the tops of the thighs,

find length through 
the crown the head,

pull the elbows back here.

Careful not to lock out 
through the knees,

but keep a little
softness, a little support.

Connect the feet to the
earth, big breath in here.

(inward breath)

Find length, and then on
the exhale let it all go.

Awesome work.

Tuck the chin into the
chest and roll all the way

up to your best and most
beautiful mountain pose.

Now as you stack 
up through the spine,

really press into your
foundation, your feet.

See if you can cultivate a
little energy up from the earth

here to support you.

So draw up from 
the arches of the feet.

Maybe lift the kneecaps
sometime is a helpful action.

Tone the quads 
and open the chest.

(deep breathing)

Again come into you best
and most beautiful Tadasana.

Deep in the breath.

(outward breath)

Create space.

(breaths)

Lengthen through all
four sides of the torso.

(strong breath)

And then when you're 
ready we're gonna

bring the hands back,
interlace the fingertips,

draw the knuckles down and
away, open up through the chest.

(deep breath)

Big breaths, in and out.

Strong footing, open the chest.

(inward breath)

Lift your heart and option
there to gently lift the chin

slight back bent check it out,
what feels good in your body.

(deep breath)

Great then we'll release
that, bring the palms together

and then just walk the
feet in arch to arch.

Great so I'm gonna bring
the sternum up to the thumbs

just warming up the
legs, awakening the body,

sending awareness throughout
the whole body here

to feel good.

(strong inward breath)

And confident, 
open in the chest.

So we're gonna play with
a little balancing here

but to start we're 
gonna work out

a little stretch in the legs.

So just slowly coming up to
a little Flamingo pose here.

If this is already
challenging your balance,

bring the hands to the waistline
or use fingertips on a wall

or on a chair.

(breath)

So I need you to 
bring the breath again.

(strong breath)

Flamingo pose here.

Soft and buoyant, not standing
knee here so not locked out.

Great then send the
right fingertips forward,

and then slowly we're 
gonna trace a line

all along the right shin
and grab the right ankle.

Keep the right knee 
hugging into center,

big quad stretch here.

(breaths)

So if you want more,

you can release the
left fingertips behind,

you know what to do here.

(strong breath)

Breath deep, keep that lift
up through the front body.

And keep trying to lengthen

through all four 
sides of the torso.

Supporting the spine 
and the energy

of the Chakras in the spine.

(strong breath)

Beautiful.

Now stay here 
working on balance,

so first bus stop is Flamingo,

then you have this kind
of quad stretch here

working on balance,

squeezing the inner
thighs to the mid line.

We're taking it a step
further Standing Bow

as we bring the right hand

to the inner arch 
of the right foot,

the arch of the right foot.

Keeping the left thumb 
here to remind you

to lift the sternum here
as we inhale, exhale.

Slowly, kicking right
toes up towards the sky,

soft bend in that standing
leg, keep the heart open.

Breathing deep, woah.

(deep breath)

So if you fall.

(laughs)

Beautiful.

Come back, catch your balance.

Support yourself 
with your breath.

(breathing)

So I'm working to 
kick my right toes

all the way up towards the sky,

whilst still finding extension

towards the back edge of my mat.

If you want, taking the
left fingertips forward

but remember that plugging
in of the left shoulder here.

(breaths)

Breathing deep you got it, one
more big breath in and out.

(deep breath)

Soft gaze.

(strong breaths)

Focused on the breath.

Great to come of the
pose we're gonna release

wherever you are even
if you've fallen out,

let's all come here give
the right knee a big squeeze

in towards the chest, 
open the heart,

plug the shoulders in, 
life the chest

and then exhale, we release.

We reconnect we ground down,
open the palms, Mountain pose.

(deep breaths in and out)

Great, palms come 
together other side.

Strong awareness in 
that standing leg

as we peel the left knee
up for a little Flamingo.

(strong outward breath)

So for you dancers 
it's a little posse.

Or if you've always 
wanted to be a dancer,

now you can be one.

Yeah.

So whether you just 
need a little lift

or you're preparing for something,
an audition an interview,

like I said a date, a conversation,

this is your time to really
find support from within.

So balancing poses 
can be a little brutal

because they kind of show us
when we're not connected right?

Uh, and it can be frustrating

and we can be hard on ourselves.

So the lesson here 
is to just tend to it.

Be kind and 
gentle with yourself.

(breathing)

Find support 
where you need it,

with your breath 
or with the wall.

(laughs)

And stick with the practice,
right we're almost done here.

Here we go.

(strong breathing)

Right hand stay where it is,

left fingertips are 
gonna reach out,

find this extension and
then slowly lengthen.

Grab the left ankle,
draw the left knee in.

So sorry, keep that length
through the left side body

is what I meant by lengthen.

And then don't rush this, 
just breath in.

Nice quad stretch here
opening and awakening.

Maybe you want more bringing
the right hand back.

(strong breath)

For stability for balance, 
don't give up,

if you keep falling 
out of the pose,

find something a little
point on the ground

or a little point on the 
wall to focus on.

Notice if you're clenching in
the shoulders or in the face.

See if you can keep a softness.

Bring a little grace 
to it or practice.

Lift the sternum, maybe
taking it a step further

we bring the left hand
to the arch of the foot,

soft buoyant knee.

And we grow 
the posture, just play.

Hug the ribs in, 
keep the chest open.

(breaths softly)

Kick the left toes up towards
the sky, take your time.

Focus on the journey.

Integrity in the 
process of refining,

balancing literally on one leg.

Doing your best, 
giving it your all.

Maybe you take the right
fingertips forward,

keep that right 
shoulder plugged in.

(deep breath)

Take one more breath 
wherever you are.

(deep breath)

In and out.

(breaths)

And then slowly release.

Come all the way back 
through the center.

Wherever you are 
join me now here

squeeze that left knee
up towards the heart,

interlace the fingertips
plug the shoulders in,

lift the chest and then
maybe we lift the chin here.

(breaths)

Lengthening through the crown.

Great, uh.

We actually fall out
and release with control

back to our Mountain pose.

Awesome, send the 
fingertips around

opposite finger on top
that you had before,

interlace the fingertips, draw
the knuckles down and away

open through the chest.

(heavy breaths)

Hmm.

Let it go.

Give yourself a big hug, 
right on the top.

Lift the chest, lift your heart.

Strong legs, so bring
the feet together here

so you have one nice long trunk.

(inhale)

And then open and then
opposite arm on top.

Big lift.

(slow steady breaths)

Beautiful, release.

We're gonna turn on out mat

so we can take our legs
nice and wide here.

Standing wide legged forward fold.

So take the legs super wide,

a great way to gauge this is
by sending the fingertips out

and join the ankles just
about where the wrists are

in your mind, it'll be
different for everyone.

Then turn the big toes in,

hands come to the waist line.

And we find a lift.

If this is not a power
pose, I don't know what is.

Close your eyes, 
sit up nice and tall,

stand up nice and tall.

I was thinking about in hero,

this is like how we sit up
nice and tall in hero pose.

Superhero pose.

Now draw energy up from
the arches of the feet,

press into the outer 
edges of the feet

and try to find a nice
even weight in the foot

so If you're kind of not paying
attention to that big toe

see if you can connect

big toe to the ground 
without clenching.

Inhale in, draw the
shoulder blades together,

draw the elbows back.

(smooth breathing)

Close your eyes.

(breathing)

And breath.

I am bold.

I got this.

Maybe a mantra of your choice.

I am balanced, 
I am strong, I am poised.

Big breath in.

(inhales)

Big breath out to send the
heart forward and down.

Crown of the head reaches,
keep the length here,

nice flat back here 
as long as possible.

And eventually, crown of
the head to the earth.

So hands are gonna 
come to the earth here

so we'll all be 
at different levels.

You might need to stay here,
soft bend in the knees.

You might need to come up a bit

and work on a block or a chair.

If you're growing your practice,

try bringing the hands in line
with the arches of the feet

whilst still keeping
this shoulder awareness

that we've had 
throughout this practice,

plugging the shoulders in,

keeping that awareness 
through the chest,

eventually you'll bring
the crown of the head down

and we breath here.

(inhales)

In time, we're building
up to a headstand here

so you might if you're
there in your practice

you might come to a
little tripod headstand,

you might take it 
all the way up.

(exhales)

But be where you are today,
move slow and mindful.

(exhales)

And with the breath.

So a great place to
start is to just be here,

don't rush it.

Elbows and arms are at
two nice right angles,

even, pressing into
all 10 knuckles firmly.

(breaths)

If you're working 
in an inversion,

go ahead and slowly, 
mindfully come out

and everyone begin to

press into the outer 
edges of the feet,

press into the palms and
come all the way back up.

Here we go, we're gonna heel
toe, heel toe the feet in.

Coming into a yoga
squat, toes pointing out

knees nice and wide.

Tops of the thighs have
external rotation here

so they're rolling out.

We're trying to press
out through the knees

and if you can bring
the palms here together.

(breaths softly)

Alright, option to
practice a crow pose here,

if you feel like that
is necessary for today.

Otherwise, stay where you are.

Nice low squat, 
connecting to your roots.

(exhales)

Opening up through the hips,

getting your power shakti on,

getting that energy moving
up through the spine

so you can rock and roll.

If you're working 
in a crow practice

keep the mindfulness 
of the shoulders

that we've had all
throughout the practice,

bring the toes together.

It's super important that
you work to get the knees up

towards the armpit chest,
we don't want them resting

pressing into the elbows.

(exhales)

So in time we get them up here,

find a nice strong base,

gaze forward, look ahead at
your beautiful bright future

whilst still staying present

in your body and in your breath.

Here we go.

Maybe rock front to back.

Finding that lift up
through the upper back body.

Maybe lift up one toe and
then the other breathing deep.

Can also just be in 
a nice little squat.

(smooth breathing)

Gazes forward, neck is long.

Take one more breath wherever
you are, strong and steady.

Leaning into the challenge.

And we'll meet back in
this nice yoga squat.

Close the eyes.

(exhales)

And breath.

Great, when you're ready,
drop the chin to the chest,

awesome work my friends.

Slowly take the 
fingertips around

to support you 
in this transition

as you come bum to the earth
and send the legs out long.

Should feel really 
awesome on the legs

after all the work you've done.

Go ahead and scooch yourself
to the center of the mat.

And then Dandasana.

Pressing into the heels,

palms are gonna come to the sides

or fingertips depending
on the length of your arms

sit up nice and tall.

Stick pose or Staff pose,
drawing up from the pelvic floor,

really connecting to
this stick or this staff,

not that one, don't get too
confident on me, just kidding.

Up through

the torso, the plumb line.

My very serious advanced
beautiful point is that,

(laughs)

Dandasan we also kind of just
always come to this shape

but we forget that Danda,
the Danda is the line from

the base of the spine 
right to the crown.

The line

of our energy centers.

(exhales)

The line of energy that we
move with and that supports us.

And when we take a second
to really connect to this

or your whole practice,
so you're doing awesome,

it really does serve us 
and it really does

alter the way we carry ourselves

and the way we walk into a room

and the way that we meet
and greet experiences.

Whether we plan for them or not.

So take one more 
breath here in your big,

beautiful Dandasana.

(laughs)

And then if the fingertips
are on the earth,

go ahead and bring 
the palms down

and everyone press into the
palms and dig into the heels

and lift your knees.

Send the hips back and 
slowly hands come

to the backs of the thighs
and with love we roll it back.

Hug the knees into the chest,

give yourself a big
hug, awesome work today.

(inhales)

Feel supported by 
your spine here.

(exhales)

Snuggle the shoulder blades
underneath your heart space.

Great work, we're gonna
bring the left foot down,

right foot comes across,
ankle over the right.

Right ankle over the left thigh sorry

and then you know what
to do here, interlace.

Imagine though, that you're
pressing your left foot

into a wall here so
usually this kind of like

dead leg here,

see if you can really
keep an active foot there

and then squeeze the 
legs all the way up.

(exhales)

Close you eyes again and
feel supported in your spine.

(heavy breath)

Supported in general.

(exhales)

Great, release, left foot down.

Right foot's gonna 
keep crossing over

and then we're gonna touch
right toes to the earth

and then you're gonna 
just lift your hips,

send them over to the
right side of your mat

and then continue this
journey down this twist here.

If this is too much, you
can uncross the legs,

open your wings and breath deep.

(soft exhale)

Cooling off.

(inhales)

Restoring.

(exhales)

Lying in your trance 
of our practice

and just simple breath 
work to settle in.

(exhales)

From your center, 
connect to your center

to bring it all the way
back and we'll switch.

Right foot down, cross the left
ankle over the right thigh,

press off the right toes,

and we squeeze the legs
up towards the chest,

keeping active in both feet.

(exhales and inhales deeply)

Great, release.

Right foot to the earth,
continue with the journey

of crossing the left leg down,
left toes touch the earth,

go ahead and lift the hips,

bring them over towards the
left side of your yoga mat

just a hair and then 
coming into the twist

on the other side.

Opening through the arms.

Should feel yummy here.

(exhales)

Breathing deep.

Let's keep this PJ here.

(smooth deep breathing)

Great and then connecting again
to your core, your center,

to come all the way back up.

(strong inhale)

Happy Baby pose, you know it.

Grabbing the outer edges of the feet,

lifting the soles of 
the feet to the sky

and finding any movement
here that feels good.

So you might find
extension through the legs,

one end and then the other,

you might rock around.

I encourage you to 
lengthen the tail bone

towards the front edge 
of your mat.

Take one more 
big breath in here.

(inhales smoothly)

And then exhale, release,
feet to the earth.

Ahh, awesome work.

So you can rock and roll up
into a meditation pose here.

If you know you gotta boogy, 
awesome work.

If you have time for a
little Savasana here,

a little Savasana does 
go a long way,

just even five nice 
long deep breaths.

That's what I'm gonna 
do here so,

opening my arms out 
gently to the side,

extending the legs out long

and coming to a place of
surrender, of stillness.

The last moment of 
our yoga ritual.

I commend you, you should
definitely take a breath here

of gratitude of appreciation
for taking the time to do this.

To connect to 
your breath, your body,

but also your soul 
because you know what?

You're freakin' awesome.

And our yoga practice can
totally support us in being

our best and 
most awesome selves.

It just sounds so cheesy
but I really believe it,

I know it to be true, 
I've experienced it,

so awesome work.

(laughs)

Thanks so much for 
sharing your time

and your energy with me.

I wish you the best in whatever
you're headed off and into

today and tomorrow 
or in your future.

Let me know how it goes
in the comments below,

how about that?

I'll keep the 
conversation going.

Alright, take good 
care everyone.

Namaste.

(soft guitar music)