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- Hello everyone, and 
welcome to Yoga with Adriene.

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I am Adriene and this is Benji,

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and today we have Cozy Yoga,

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so grab a little 
blanket if you have one

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and grab a little 
cushion or a pillow

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and then be sure 
to hop into something

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really, really cozy, okay?

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Today's practice is a nice
blend of activity and softness.

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We're gonna breathe deep 
and find what feels good.

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Let's get started.

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(upbeat music)

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Alright my darling friends, 
let's begin lying down.

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Take your time getting there.

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So, start to move in a 
nice, kind, gentle way,

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soft landing as you 
come onto your back.

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Then send the legs out long

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and bring your 
hands to your belly

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and take a deep breath in

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and then this first exhale,
just really let it go, ah.

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Cool, close your eyes.

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Start to tap into 
a little inner smile,

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and just take a moment 
to notice where you are.

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Be thankful,

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appreciative for this practice

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and this time that 
you're taking for yourself

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and for your body.

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So really relishing in the idea

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of the at-home yoga practice.

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There's nothing like it.

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You can feel cozy and this idea

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or this feeling 
of being at home,

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and if that brings up 
some sort of, you know,

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less than happy thought, 
just lean in, breath deep,

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I got your back.

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Gently begin to 
deepen your breath.

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Feel the warmth of 
your hands on your belly.

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And a lotta folks, not everyone,

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but will be practicing this

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for the first time 
around the holidays,

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so again, tapping 
into a little gratitude

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but also breathing 
deep down into the belly

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with love and kindness, 
no toxic thoughts.

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And nice and slow, you're
gonna begin to rock the head

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gently side to side, ear to ear,

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and try to keep a soft 
gaze or your eyes closed,

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at least for the 
first beat of this practice.

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You can listen to 
the sound of my voice

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and let it guide you.

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So, we're massaging 
the back of the head,

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starting to stretch 
through the neck,

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and just arrive here.

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If you're doing 
this with other people,

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you can say hello 
as you turn to one side

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and hello as you turn to 
the other, say, what's up.

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I'll say hi to Benji, hey buddy.

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Okay, and then even it 
out and come back to center,

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and we're gonna take a 
nice full body stretch.

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To do that, 
press into your heels,

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toes up towards the sky,

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and reach the fingertips 
all the way up behind you,

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big full body stretch, 
totally getting Benji here,

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and then point the toes, 
take a deep breath in,

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and then rotate the ankles 
one way and then the other

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and the wrists one 
way and then the other.

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And wherever you are, again,
just take in your surroundings

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and trust that 
everything is as it should be.

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Home is where the heart is.

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Your at-home yoga practice 
can go anywhere, and we

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can maybe use this opportunity

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to just tap 
into gratitude again.

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I don't know about you, 
but I feel quite blessed

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and even when 
I kind of struggle,

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I can return to this feeling 
and it can pick me up,

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and speaking of a pick-me-up,

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we're gonna bring 
the palms to the earth

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and slowly bend one 
knee and then the other.

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And then walk your 
heels up towards your seat.

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Fingertips are gonna reach down,

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and then press into all 
four corners of the feet,

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toes pointing forward, 
and you're gonna inhale,

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lift the hip points up.

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You don't have to go super high,

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just keep it nice and easy

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and maybe open the 
palms as you lift up.

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Knees squeeze in so 
they're not splaying out,

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and then exhale,

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get a little massage on 
your spine as you lower down.

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Alright, and now 
with the breath, big inhale,

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reach it up, hips up 
towards the sky, shins forward.

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Chin to chest first 
and then chin to the sky.

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Nice and then slowly lower,

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and then try to make this one
kind of yummy, soft, fluid.

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Strong foundation in 
the feet, here we go,

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inhale, lift it up.

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Maybe on this one, 
you stay up there

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and find a reach of the
fingertips up and over the head,

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big stretch, shins forward,

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and then exhale, 
float it all the way down.

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Rain it down 
with the fingertips.

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Beautiful, now 
press into the feet,

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and you're gonna send the
hips to one side of your mat,

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any side, you pick,

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and then you're gonna come
into a little fetal position

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as you continue to 
turn onto your side,

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and then really hug the 
knees up towards the chest.

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So, we're getting 
our spinal flection here

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by doing the Bridge lifts and
now a little fetal position,

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so imagine all that 
space between each vertebra.

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If you have a hoodie on, 
now would be a good time

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to go ahead and embrace it,

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and then you're 
gonna take your bottom arm,

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whatever arm's on 
the bottom, imagine that,

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and you're gonna bend it, 
bend at the elbow,

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and create a little 
pillow for yourself,

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and then maybe you find 
that you can hug the knees

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up towards the 
chest a little more,

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and then just allow 
the top arm to rest.

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You're gonna close your eyes

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and you're gonna take five

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nice, long deep 
breaths in and out.

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Close your eyes, 
five breath cycles.

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(deeply breathing)

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And after you do 
about five breath cycles,

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you're gonna use your top
hand to press into the earth

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and then you're gonna 
slowly lift your heart,

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nice and slow, 
use the bottom hand

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to help press you all the up
to a nice cross-legged seat.

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And when you get here,

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you can move the fleshy 
part of the buttocks aside

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if that's your thing.

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You can keep the 
hoodie on or take it off.

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If I was just 
doing this on my own,

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I would definitely 
keep the hoodie on.

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And we're gonna 
sit up nice and tall.

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Hands come 
together at the heart,

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and we tap into a 
little inner smile here,

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so if this is a new 
concept for you, give it a go.

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Try not to define 
it or figure it out,

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just that feeling 
of an inner smile.

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You can even lift the corners
of the mouth just slightly.

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Nice, soft skin of the face, 
pleasant in the face,

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and then we're gonna inhale,

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lift the sternum up a little
bit higher to the thumbs,

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and then exhale, 
relax the shoulders down.

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Beautiful.

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Take one more 
deep breath in here.

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And this time, as you exhale,

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gently bow the 
head to the heart,

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you're getting a nice big
stretch in the back of the neck.

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You can activate 
the shoulder blades,

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drawing them a 
little bit more together

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and down the back body.

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No cranking or forcing though,

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just nice awareness 
in the upper back body.

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And now, listen to 
the sound of your breath

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and set a little 
intention if you like,

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something positive 
that will serve you.

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It can also just be a couple
cycles of conscious breath.

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Neither one cause any harm.

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Sweet, then 
interlace the fingertips

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and then here we go,

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we're gonna lift the chin
and press the palms forward.

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Pause here, 
plug the shoulders in,

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sit up nice and tall,
and then keep it going, pinky,

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pinky fingers are gonna 
reach forward, up, and back

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as you reach all the 
way up towards the sky.

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Big stretch, inhale in.

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Exhale, twist to the left.

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Break free, twist to the left.

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Inhale, sit up nice and tall,

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and exhale, release through.

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Palms come 
together back at center.

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We interlace, 
press the palms forward,

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up and back, big stretch.

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And then releasing, 
open twist to the right.

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Sit up and nice 
and tall, inhale,

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lift your heart,

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and exhale, release, 
come back to center.

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Awesome, we're 
gonna take the left heel

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in towards your center now

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and then the right 
heel just to come in front

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of the left ankle.

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So, one foot in 
front of the other here.

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Then interlace the fingertips,
press the palms forward,

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up and back, big stretch.

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And this time, as you exhale,
you're gonna break free,

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fingertips wiggle 
all the way down,

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and then nice and slow, 
fingertips come to the earth,

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and you're gonna creepy crawl
them all the way forward.

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Start to feel this big 
stretch in your right hip,

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and then yogi's choice,

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if you're tired, 
you're really heavy today,

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go ahead and come 
onto the forearms.

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You can even rest 
your head in your hands.

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Or, if you're feeling a 
little flowy, feeling good,

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you can take the 
hands to one side

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and then the other.

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About five 
cycles of breath here.

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So, you find what feels good,

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maybe you stay static, 
bowing the head,

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or maybe you walk the 
hands from side to side.

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Whatever dance 
you're choosing here,

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try to focus on your breath,

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listening to your 
inhalation and your exhalation.

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And then for this last 
cycle or two of breath,

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see if you can really 
activate the hip creases.

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Pull them back, let your bum,

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your hips grow 
really heavy here,

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so your sit bones really,
instead of reaching up here,

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they reach down, down, 
down towards the earth.

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And then we'll slowly release,

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tuck the chin into the chest, 
come all the way up.

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You're gonna actually 
capture your right foot,

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outer edge of your right foot.

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Left hand comes back 
for a little support.

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Got zoned out 
there, it's working.

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Left hand comes back 
for a little support,

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and you're just 
gonna slowly draw a line

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with your right heel forward,

220
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so this right knee is 
in a nice right angle here.

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We're sitting up nice 
and tall, nice and tall.

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Maybe you work, in time, 
to pull that right knee back.

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Inhale, sit up nice and tall.

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We're stimulating a 
healthy flow of energy

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that runs up and down the spine,

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perfect if you've 
been a little static,

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and then release.

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Right heel comes in.

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Left shin comes to follow.

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Interlace the fingertips, 
press the palms forward,

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up and back, big stretch.

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Lift through all 
four sides of the torso.

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Take a deep breath in, 
then exhale, break free.

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Wiggle the fingertips, 
bend the elbows,

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and then the fingertips 
come down to the ground,

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and for most of us, it's 
the holiday time right now,

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so spiders won't be good, 
but what would be good?

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Mice?

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Crawl your mice out.

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And then again, 
I don't wanna, it's cozy yoga,

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so it should feel 
really, really good

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and in tune with 
where you are today,

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so, all yoga, really.

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So, you decide, 
maybe it's really active,

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you're like in that Shakti mood.

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Maybe it's really chill.

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Maybe the lower 
back needs some love again,

248
00:12:48,868 --> 00:12:50,780
walking to the left.

249
00:12:52,672 --> 00:12:55,642
To the left, 
to the right, to the right,

250
00:12:55,642 --> 00:12:57,391
to the front, to the front.

251
00:12:59,812 --> 00:13:01,814
And then just a 
little friendly reminder,

252
00:13:01,814 --> 00:13:03,583
listen to the 
sound of your breath.

253
00:13:03,583 --> 00:13:05,118
It really doesn't 
matter what you do here,

254
00:13:05,118 --> 00:13:06,586
just feel it out.

255
00:13:07,787 --> 00:13:10,437
There's no right or wrong, 
and focus on your breath.

256
00:13:10,437 --> 00:13:15,061
and keep returning and 
refocusing on your breath.

257
00:13:15,061 --> 00:13:19,573
And then watch how it 
can change the way you feel.

258
00:13:22,635 --> 00:13:24,920
The way you live, okay.

259
00:13:24,920 --> 00:13:27,840
Keep breathing here, 
and I'll be quiet.

260
00:13:30,043 --> 00:13:32,979
(deeply breathing)

261
00:13:38,151 --> 00:13:39,385
And for your 
last cycle of breath,

262
00:13:39,385 --> 00:13:41,694
really let the sits bones, 
the hips to grow heavy,

263
00:13:41,694 --> 00:13:44,973
so really actively 
push the hip creases back.

264
00:13:49,195 --> 00:13:51,568
Send some love to 
that left outer hip.

265
00:13:55,101 --> 00:13:56,836
And geeze, sighing a lot today.

266
00:13:56,836 --> 00:14:00,206
Okay, and then we're 
gonna slowly roll it back up.

267
00:14:01,274 --> 00:14:04,444
Right hand comes 
behind for stability,

268
00:14:04,444 --> 00:14:06,779
and then here we go, 
we're gonna pick up old Bessie,

269
00:14:06,779 --> 00:14:10,183
left foot over here, 
and nice and easy,

270
00:14:10,183 --> 00:14:11,684
you gotta connect 
to your center here,

271
00:14:11,684 --> 00:14:16,155
your core as you lift, but in
a gentle way, in a nice way.

272
00:14:16,155 --> 00:14:17,256
You're gonna lift up.

273
00:14:17,256 --> 00:14:19,459
Notice how I'm 
keeping my right toes active.

274
00:14:20,893 --> 00:14:23,196
And if this I not 
happening for you,

275
00:14:23,196 --> 00:14:26,191
you can keep it nice 
and low, nice and easy here.

276
00:14:27,800 --> 00:14:30,702
In time, we might 
draw that left knee back,

277
00:14:30,702 --> 00:14:33,339
pulling it back, kinda 
like a bow and arrow here.

278
00:14:34,373 --> 00:14:37,577
We'll be getting into 
shapes like this in January.

279
00:14:41,414 --> 00:14:42,935
One more breath, inhale.

280
00:14:44,851 --> 00:14:47,253
Oh yeah, then 
the exhale, release.

281
00:14:47,253 --> 00:14:50,254
Fabulous, palms 
come together, namaste,

282
00:14:50,254 --> 00:14:53,259
and then let's press them 
forward and shift forward.

283
00:14:53,259 --> 00:14:57,196
We're gonna come to 
all fours, nice and easy.

284
00:14:57,196 --> 00:15:00,366
Knees underneath the hip points,

285
00:15:00,366 --> 00:15:01,801
wrists underneath the shoulders.

286
00:15:01,801 --> 00:15:04,704
Take a deep breath in here,
press away from your yoga mat.

287
00:15:06,506 --> 00:15:07,774
Awesome, then you're gonna

288
00:15:07,774 --> 00:15:09,909
just walk the left 
hand in just a hair

289
00:15:09,909 --> 00:15:12,178
and we're gonna inhale, 
reach the right fingertips

290
00:15:12,178 --> 00:15:14,914
all the way up and out, 
and then exhale.

291
00:15:14,914 --> 00:15:16,816
Right hand is 
gonna place, replace,

292
00:15:16,816 --> 00:15:17,784
excuse me, the left hand,

293
00:15:17,784 --> 00:15:20,286
and you're gonna open 
left fingertips up high.

294
00:15:20,286 --> 00:15:21,387
Only two more rounds of this,

295
00:15:21,387 --> 00:15:25,558
just opening up 
nice and slow, thoracic,

296
00:15:25,558 --> 00:15:29,262
finding that nice 
through the chest, the pecs.

297
00:15:32,064 --> 00:15:34,200
Beautiful, and one 
more round, you got it.

298
00:15:36,936 --> 00:15:39,772
Keep the neck 
supported nice and long,

299
00:15:39,772 --> 00:15:42,708
ooh, opening up 
through my shoulders, yowza!

300
00:15:43,576 --> 00:15:45,812
Alright, beautiful 
and then back to center.

301
00:15:45,812 --> 00:15:47,380
Drop the elbows,

302
00:15:47,380 --> 00:15:49,982
big heart opener here 
but really, really yummy.

303
00:15:49,982 --> 00:15:53,486
So palms place on the earth,
elbows in line with the wrists

304
00:15:53,486 --> 00:15:54,320
and check it out,

305
00:15:54,320 --> 00:15:56,622
this is a fun one to do with
your family or your roommates

306
00:15:56,622 --> 00:15:59,192
'cause everyone gets 
to stick their butts up.

307
00:15:59,192 --> 00:16:00,493
So walk your knees back.

308
00:16:01,727 --> 00:16:04,964
♪ Let it all shine ♪

309
00:16:04,964 --> 00:16:08,404
That's the theme this month
right, light, let it shine.

310
00:16:10,036 --> 00:16:13,247
Forehead slowly melts to the
earth, breathe deep here.

311
00:16:14,874 --> 00:16:17,043
So I'll be quiet, please listen
to the sound of your breath

312
00:16:17,043 --> 00:16:18,644
as you press into 
the tops of the feet

313
00:16:18,644 --> 00:16:20,313
and soften your face.

314
00:16:20,313 --> 00:16:23,744
Close your eyes, 
melt your heart to the earth.

315
00:16:28,020 --> 00:16:30,957
(deeply breathing)

316
00:16:38,317 --> 00:16:40,399
And on your 
last cycle of breath,

317
00:16:40,399 --> 00:16:43,102
just make sure that your 
hips are over your knees,

318
00:16:43,102 --> 00:16:44,604
I want everyone to 
get this nice stretch,

319
00:16:44,604 --> 00:16:46,072
so if you've 
gone all the way back

320
00:16:46,072 --> 00:16:48,374
to a Child's Pose 
situation which I see a lot,

321
00:16:50,209 --> 00:16:53,867
maybe you might like this
offering of hips over the knees.

322
00:16:55,715 --> 00:16:58,897
Let's do one more 
big cycle of breath here.

323
00:17:04,056 --> 00:17:06,125
Sweet, then draw your navel up,

324
00:17:06,992 --> 00:17:09,848
move from your center, 
walk the knees in,

325
00:17:09,848 --> 00:17:12,064
come back up onto the palms,

326
00:17:12,064 --> 00:17:15,034
plant them with so 
much consciousness and care,

327
00:17:15,902 --> 00:17:17,461
and then slowly,

328
00:17:18,938 --> 00:17:22,982
peel up from the tail, 
Downward Facing Dog.

329
00:17:25,845 --> 00:17:28,414
Look at us, just 
two downward dogs here.

330
00:17:30,116 --> 00:17:32,351
Peddle it out, set,

331
00:17:32,351 --> 00:17:34,854
excuse me, 
stretch through your feet,

332
00:17:34,854 --> 00:17:36,634
find what feels good.

333
00:17:37,924 --> 00:17:41,560
And then slowly 
walk your hands and feet

334
00:17:41,560 --> 00:17:44,263
towards the center of 
your mat nice and slow,

335
00:17:44,263 --> 00:17:48,434
so you come into a 
nice yummy Forward Fold.

336
00:17:48,434 --> 00:17:51,237
Feet hip width apart today
or maybe even a little wider.

337
00:17:53,239 --> 00:17:55,541
Clasp the elbows, 
take a deep breath in.

338
00:17:56,876 --> 00:17:59,078
And then as you exhale, release.

339
00:18:00,012 --> 00:18:03,416
Arms to the earth, 
shake the head loose.

340
00:18:09,088 --> 00:18:11,724
And then press into your heels,

341
00:18:11,724 --> 00:18:15,898
bend the knees, and slowly we'll
roll up to stand, nice and slow.

342
00:18:26,606 --> 00:18:30,710
And when you rise again, 
returning to that warmth,

343
00:18:30,710 --> 00:18:32,645
that feeling of an inner smile,

344
00:18:32,645 --> 00:18:37,049
whatever it is for you, 
maybe tapping into a little joy

345
00:18:37,049 --> 00:18:38,985
or being open to it,

346
00:18:38,985 --> 00:18:42,755
and to help with that, you
know what I'm gonna do, right?

347
00:18:44,423 --> 00:18:46,058
Little knocking 
on heaven's door.

348
00:18:46,058 --> 00:18:48,728
So, you're gonna take 
the fingertips to one side.

349
00:18:48,728 --> 00:18:51,397
We'll break it down, soft knees,
and then you're gonna

350
00:18:51,397 --> 00:18:54,500
take 'em through to 
the other side, soft knees,

351
00:18:54,500 --> 00:18:58,632
and then pick up the pace, 
giddy up, back and forth.

352
00:19:00,339 --> 00:19:02,775
Keep the feet grounded, 
soft bend in the knees.

353
00:19:02,775 --> 00:19:05,111
This is a fun one to 
do with others too because

354
00:19:07,079 --> 00:19:09,415
you all feel like idiots, 
no, I'm just kidding.

355
00:19:09,415 --> 00:19:10,850
(laughs)

356
00:19:10,850 --> 00:19:15,561
Joyful, joyful happy people
is what I mean, come on now.

357
00:19:15,561 --> 00:19:17,823
And if you're doing this alone,

358
00:19:17,823 --> 00:19:20,292
look at your surroundings, 
you're not alone.

359
00:19:22,895 --> 00:19:25,436
There's a plant in 
the room, ah, wonderful.

360
00:19:27,099 --> 00:19:28,733
There's a window, beautiful.

361
00:19:29,935 --> 00:19:32,872
Hey, if you are lucky enough
to have a roof over your head,

362
00:19:33,906 --> 00:19:36,375
say thank you.

363
00:19:36,375 --> 00:19:37,476
Alright, pick 
up the pace here,

364
00:19:37,476 --> 00:19:39,538
just creating a 
little bit of energy.

365
00:19:41,814 --> 00:19:44,550
And then, we'll let it go.

366
00:19:44,550 --> 00:19:47,253
Nice and slow, 
come back to center.

367
00:19:48,194 --> 00:19:50,949
Then we'll bring 
the feet together

368
00:19:50,949 --> 00:19:53,893
and the hands to the heart.

369
00:19:53,893 --> 00:19:55,428
Shift your weight 
to your left foot,

370
00:19:55,428 --> 00:19:58,030
slowly lift the 
right knee up high.

371
00:19:58,030 --> 00:19:59,498
Tree Pose.

372
00:19:59,498 --> 00:20:01,634
You can grab that right heel,

373
00:20:01,634 --> 00:20:04,236
bring it all the 
way up to your center.

374
00:20:04,236 --> 00:20:05,571
If that's not 
right for your body,

375
00:20:05,571 --> 00:20:08,007
maybe give it a try 
with the toes on the ground.

376
00:20:09,008 --> 00:20:11,210
Either variation or 
maybe here on the calf,

377
00:20:11,210 --> 00:20:12,311
just not on the knee,

378
00:20:12,311 --> 00:20:16,415
and then either variation, 
imagine your top,

379
00:20:16,415 --> 00:20:17,516
the top of you right thigh,

380
00:20:17,516 --> 00:20:20,994
so this right femur 
thigh bone rotating out.

381
00:20:22,988 --> 00:20:24,890
Then press your 
left leg into your right.

382
00:20:24,890 --> 00:20:28,094
Collect some energy, hug 
everything into the midline,

383
00:20:28,094 --> 00:20:30,663
and then take a variation that
rocks your world here today,

384
00:20:30,663 --> 00:20:34,400
so maybe it's interlacing 
the fingertips behind

385
00:20:34,400 --> 00:20:35,634
and opening up 
through the chest,

386
00:20:35,634 --> 00:20:37,403
which is gonna 
rock my world today.

387
00:20:39,071 --> 00:20:41,907
Maybe it's taking 
the fingertips up high.

388
00:20:41,907 --> 00:20:44,643
Maybe it's gently 
keeping the palms together

389
00:20:44,643 --> 00:20:46,520
in prayer at your heart.

390
00:20:48,380 --> 00:20:51,283
Breathe deep, 
keep your gaze down

391
00:20:51,283 --> 00:20:52,852
if you need more stability.

392
00:20:52,852 --> 00:20:55,387
If you want more of a challenge,

393
00:20:55,387 --> 00:20:58,290
you can start to draw your
gaze all the way up to the sky.

394
00:21:01,227 --> 00:21:02,846
Breathing deep.

395
00:21:05,131 --> 00:21:07,533
And then we'll slowly release.

396
00:21:07,533 --> 00:21:08,768
Bring the palms together.

397
00:21:08,768 --> 00:21:10,249
Both feet come down.

398
00:21:10,249 --> 00:21:11,637
And we'll switch 
to the other side.

399
00:21:11,637 --> 00:21:13,177
So, shift to your right foot.

400
00:21:14,306 --> 00:21:15,550
Draw your left leg up.

401
00:21:16,275 --> 00:21:18,978
And then find where 
you're gonna connect,

402
00:21:18,978 --> 00:21:20,946
so navel draws in and up,

403
00:21:20,946 --> 00:21:22,715
and maybe it's on the 
thigh, maybe it's on the shin,

404
00:21:22,715 --> 00:21:24,650
or maybe it's on the ground, 
but it's all connected,

405
00:21:24,650 --> 00:21:26,252
so we're not 
holding on for dear life,

406
00:21:26,252 --> 00:21:28,053
but it's rather engaged,

407
00:21:28,053 --> 00:21:30,420
and then top of the 
left thigh bone rotates out.

408
00:21:31,757 --> 00:21:32,925
And then take a variation

409
00:21:32,925 --> 00:21:35,461
that feels really 
awesome on this side.

410
00:21:35,461 --> 00:21:40,132
I'm gonna go behind my back
again, opposite thumb on top.

411
00:21:40,132 --> 00:21:42,018
And then play with your focus.

412
00:21:47,039 --> 00:21:49,575
And then slowly, we'll release.

413
00:21:49,575 --> 00:21:52,611
Palms come together, both
feet on the ground, awesome.

414
00:21:52,611 --> 00:21:54,813
Inhale, take a big 
reach up towards the sky.

415
00:21:56,615 --> 00:22:00,590
Exhale, snowflakes 
falling all the way down, mm.

416
00:22:02,821 --> 00:22:05,491
And then bend 
your knees generously.

417
00:22:05,491 --> 00:22:09,195
You're gonna plant one palm and
then the other or fingertips

418
00:22:10,563 --> 00:22:13,165
and then we're gonna 
slowly keep bending the knees,

419
00:22:13,165 --> 00:22:15,534
lift the heels up, 
stretch through the feet,

420
00:22:15,534 --> 00:22:17,336
and you're gonna 
drop your center down.

421
00:22:18,588 --> 00:22:20,339
Then walk the 
fingertips behind,

422
00:22:20,339 --> 00:22:24,227
soft landing as you come 
onto your bum, onto a seat.

423
00:22:25,651 --> 00:22:27,546
And then we're 
gonna open the knees wide,

424
00:22:27,546 --> 00:22:29,524
soles of the feet come together,

425
00:22:29,524 --> 00:22:34,060
and we sit up nice and 
tall for Cobbler's Pose.

426
00:22:34,854 --> 00:22:37,089
And you can 
take this opportunity

427
00:22:37,089 --> 00:22:39,711
to massage your 
feet a little bit here.

428
00:22:41,860 --> 00:22:44,363
You can, if you don't, if
that's really not your thing,

429
00:22:44,363 --> 00:22:45,531
here's a little instruction.

430
00:22:45,531 --> 00:22:47,533
You can take your 
thumbs to the arches

431
00:22:47,533 --> 00:22:50,789
and just start to 
massage that area,

432
00:22:52,037 --> 00:22:53,606
and then take it from there.

433
00:22:53,606 --> 00:22:54,909
Hey buddy.

434
00:23:04,183 --> 00:23:06,727
That's why we pay 
him the big bucks.

435
00:23:09,455 --> 00:23:10,684
Hey bud.

436
00:23:15,261 --> 00:23:18,464
Okay, and then sit up nice and
tall after your foot massage.

437
00:23:18,464 --> 00:23:20,566
If you skimped out 
on that foot massage,

438
00:23:20,566 --> 00:23:21,900
put your thumbs to 
your arches right now

439
00:23:21,900 --> 00:23:24,937
and just give a couple presses, 
just see what happens.

440
00:23:24,937 --> 00:23:29,181
Notice how you feel when you
participate in that action.

441
00:23:30,376 --> 00:23:33,545
Once again, tops of the 
thighs are rotating out,

442
00:23:33,545 --> 00:23:36,815
just like in Tree Pose, and
we're gonna sit up nice and tall

443
00:23:37,883 --> 00:23:39,151
and then send your heart forward

444
00:23:39,151 --> 00:23:41,020
as you bend the 
elbows left to right.

445
00:23:42,154 --> 00:23:44,923
Maybe you pause 
about right here,

446
00:23:44,923 --> 00:23:48,398
chest open, throat open, 
inner smile turned on.

447
00:23:50,329 --> 00:23:52,264
Or maybe you 
continue the journey down,

448
00:23:52,264 --> 00:23:54,967
nose towards the toes, 
rounding through the spine,

449
00:23:55,834 --> 00:23:57,269
feeling that deep stretch again

450
00:23:57,269 --> 00:23:58,838
through the back of the neck.

451
00:24:06,245 --> 00:24:07,413
Take a deep breath in,

452
00:24:08,747 --> 00:24:11,550
and then use your exhale 
to slowly roll it back up.

453
00:24:12,451 --> 00:24:14,235
Awesome work.

454
00:24:14,235 --> 00:24:17,623
We're gonna take the feet out
in front, hands behind you,

455
00:24:17,623 --> 00:24:20,025
and just gonna windshield 
wiper the legs one way

456
00:24:21,060 --> 00:24:22,761
and then the other.

457
00:24:22,761 --> 00:24:24,396
Buddy, buddy, keep it clean.

458
00:24:25,564 --> 00:24:27,328
One way

459
00:24:27,328 --> 00:24:28,827
and then the other.

460
00:24:29,735 --> 00:24:31,837
And then just do it 
a couple more times.

461
00:24:33,005 --> 00:24:35,341
Make it your own, get 
a little booty massage.

462
00:24:35,341 --> 00:24:36,575
If you need a little more,

463
00:24:36,575 --> 00:24:39,511
you can cross opposite ankle
over the top of the thigh.

464
00:24:39,511 --> 00:24:40,646
Keep the toes active.

465
00:24:49,602 --> 00:24:51,023
And then when 
you feel satisfied,

466
00:24:51,023 --> 00:24:52,624
go ahead and bring it 
all the way to center.

467
00:24:52,624 --> 00:24:55,060
We're gonna 
cross the ankles again.

468
00:24:55,060 --> 00:24:58,197
Come onto all fours, prepare
for your One-Legged Pigeon.

469
00:24:58,197 --> 00:25:00,599
Now, couple a things 
before we do this today.

470
00:25:01,597 --> 00:25:05,137
Grab your blankie and 
your pillow just in case,

471
00:25:06,038 --> 00:25:08,374
and you choose an option.

472
00:25:08,374 --> 00:25:11,010
If you're 
feeling a little chilly,

473
00:25:11,944 --> 00:25:13,870
you're gonna take your blanket,

474
00:25:14,680 --> 00:25:17,716
this is a very fancy move here,

475
00:25:17,716 --> 00:25:20,753
and you're gonna bring 
it up on your shoulders,

476
00:25:20,753 --> 00:25:24,256
and you're gonna wear it
like this, go the other side.

477
00:25:26,191 --> 00:25:29,695
And then you're gonna keep your
pillow handy, like Benji is,

478
00:25:29,695 --> 00:25:32,364
and then you're gonna come into
your pigeon like this, okay?

479
00:25:32,364 --> 00:25:36,335
If you're a little bit heated, 
say you're warm,

480
00:25:36,335 --> 00:25:37,503
that's what that means,

481
00:25:37,503 --> 00:25:40,406
you're going to, 
instead, lay your blanket,

482
00:25:44,109 --> 00:25:45,558
he thinks it's for him.

483
00:25:47,146 --> 00:25:49,915
Well, I know you 
love blankies, but,

484
00:25:49,915 --> 00:25:52,785
so if you're heated, 
you're gonna lay your blanket.

485
00:25:52,785 --> 00:25:55,954
Sorry, this video's 
turning into a long one.

486
00:25:55,954 --> 00:25:58,323
You're gonna lay your 
blanket out, but that's okay.

487
00:25:58,323 --> 00:26:00,292
Cozy yoga together.

488
00:26:00,292 --> 00:26:01,393
Like this, and then you're gonna

489
00:26:01,393 --> 00:26:04,313
come into your 
One-Legged Pigeon like so.

490
00:26:05,497 --> 00:26:07,866
So, it's a little 
bit special either way.

491
00:26:07,866 --> 00:26:10,269
You're either 
laying on your blanket

492
00:26:10,269 --> 00:26:12,838
or you're gonna bring it around

493
00:26:12,838 --> 00:26:16,775
and wear it like a shawl, okay?

494
00:26:16,775 --> 00:26:18,710
Both are very simple gestures

495
00:26:18,710 --> 00:26:21,013
that are gonna make you 
feel awesome in your Pigeon.

496
00:26:21,013 --> 00:26:22,250
I know it seems like

497
00:26:24,016 --> 00:26:27,470
what are we doing, Adriene, but

498
00:26:28,620 --> 00:26:30,289
sometimes it's 
the little things.

499
00:26:31,156 --> 00:26:32,491
And then you're 
gonna take your pillow

500
00:26:32,491 --> 00:26:34,626
and your option 
here for the pillow

501
00:26:34,626 --> 00:26:36,228
is to bring for your head,

502
00:26:37,229 --> 00:26:39,765
imagine that, or bring 
it over to your right hip

503
00:26:39,765 --> 00:26:42,267
and use it as a little 
bumper for your right hip.

504
00:26:42,267 --> 00:26:44,336
Keep the toes active.

505
00:26:44,336 --> 00:26:46,205
Take a deep breath 
when you get there,

506
00:26:47,539 --> 00:26:49,975
and then use an exhale 
to find what feels good,

507
00:26:49,975 --> 00:26:52,411
either resting 
your head on the pillow,

508
00:26:52,411 --> 00:26:55,481
maybe on the forearms, 
maybe a block if you have it,

509
00:26:55,481 --> 00:26:57,510
or down to the earth.

510
00:26:59,618 --> 00:27:02,754
So, it may seem a 
bit silly, but I swear,

511
00:27:02,754 --> 00:27:03,889
I put a little thought,

512
00:27:04,954 --> 00:27:08,760
a lot of thought 
into everything I share,

513
00:27:08,760 --> 00:27:10,529
and so you kind of 
have to make the decision,

514
00:27:10,529 --> 00:27:14,032
what do I want, the 
blanket over, the blanket out,

515
00:27:14,032 --> 00:27:15,133
and as you go 
through that action,

516
00:27:15,133 --> 00:27:16,869
you're committing 
to your choice.

517
00:27:18,337 --> 00:27:22,040
So without going too into it,

518
00:27:22,040 --> 00:27:23,275
it's like you're sending a very,

519
00:27:23,275 --> 00:27:26,612
you're uniting the mind and
the body in a very unique way

520
00:27:27,446 --> 00:27:30,597
through these simple gestures.

521
00:27:33,682 --> 00:27:38,991
And then take that mindfulness
and double it in this pose.

522
00:27:38,991 --> 00:27:41,460
Press into the 
top of the back foot.

523
00:27:41,460 --> 00:27:42,961
Really feel with every breath

524
00:27:42,961 --> 00:27:44,823
the nuance of this shape today.

525
00:27:46,598 --> 00:27:48,166
And then if you've 
been kind of enjoying

526
00:27:48,166 --> 00:27:50,636
and conversing with your homies
that you're practicing with

527
00:27:50,636 --> 00:27:53,205
if you're practicing with
someone, go ahead and everyone,

528
00:27:53,205 --> 00:27:54,773
take this moment 
to close your eyes

529
00:27:54,773 --> 00:27:58,312
and go inward just for a
couple breath cycles at least.

530
00:28:04,783 --> 00:28:08,620
A moment of quiet, of silence,
maybe you send some love

531
00:28:10,656 --> 00:28:16,014
to someone or maybe you dedicate
this moment of silence to

532
00:28:20,465 --> 00:28:25,458
someone who is 
only with you in spirit.

533
00:28:35,914 --> 00:28:39,730
Embrace this quiet moment
with one more cycle of breath.

534
00:28:44,356 --> 00:28:47,066
Whew, and then press 
into the top of the back foot

535
00:28:48,694 --> 00:28:53,045
and slowly use your hands to
bring it all the way back up.

536
00:28:55,434 --> 00:28:57,075
Notice what came up.

537
00:28:57,075 --> 00:28:59,605
You're gonna come 
through to center.

538
00:28:59,605 --> 00:29:01,640
Soles of the feet kiss together,

539
00:29:01,640 --> 00:29:04,209
and then you can 
take it to the other side.

540
00:29:04,209 --> 00:29:05,210
Now, if you're like me

541
00:29:05,210 --> 00:29:07,346
and you kind of like 
the front of your mat

542
00:29:07,346 --> 00:29:08,814
to stay the front 
of your mat sometimes,

543
00:29:08,814 --> 00:29:10,449
depending on 
what room you're in,

544
00:29:10,449 --> 00:29:13,085
you can stay facing this way,

545
00:29:13,085 --> 00:29:16,488
just come back to all 
fours and lift the left leg up.

546
00:29:17,856 --> 00:29:19,091
So, lots of options today.

547
00:29:19,091 --> 00:29:21,827
If you're like, oh, for this
one, I wanna try the shawl,

548
00:29:22,695 --> 00:29:23,899
do that.

549
00:29:23,899 --> 00:29:26,431
So, you're gonna come into
Pigeon Pose on the left side.

550
00:29:26,431 --> 00:29:28,192
Your choice, your setup.

551
00:29:35,173 --> 00:29:36,942
I'll change it up so I do both,

552
00:29:36,942 --> 00:29:39,845
so that I'm with, so 
that I'm with all the people,

553
00:29:41,246 --> 00:29:44,449
and so that I look 
amazing in this shawl.

554
00:29:44,449 --> 00:29:45,283
(chuckles)

555
00:29:45,283 --> 00:29:47,019
When I look at the video later,

556
00:29:47,019 --> 00:29:48,420
okay, I love you guys.

557
00:29:48,420 --> 00:29:51,456
Find your One-Legged 
Pigeon on the other side.

558
00:29:54,026 --> 00:29:55,193
Shoulda said 
this the first round,

559
00:29:55,193 --> 00:29:59,064
but if the first round was a
little bit too much for you,

560
00:29:59,064 --> 00:30:00,432
you can do this on your back.

561
00:30:00,432 --> 00:30:01,700
You can come to lay on your back

562
00:30:01,700 --> 00:30:04,112
and do a reclined 
One-Legged Pigeon here.

563
00:30:07,005 --> 00:30:09,274
Okay, so we're taking 
some time to get there.

564
00:30:09,274 --> 00:30:12,344
You can use the pillow 
in a way that feels awesome,

565
00:30:12,344 --> 00:30:13,445
but then when you get there

566
00:30:13,445 --> 00:30:15,881
and after you get done 
laughing at the way I look

567
00:30:17,049 --> 00:30:20,752
and kind of enjoying the energy
of whatever room you're in,

568
00:30:20,752 --> 00:30:25,974
I'm serious, as your humble
yoga guide and your friend,

569
00:30:25,974 --> 00:30:28,894
let's take a 
moment here to be quiet

570
00:30:28,894 --> 00:30:31,229
and to be with our breath, 
so when you find it,

571
00:30:33,365 --> 00:30:35,182
breathe deep, a little deeper,

572
00:30:36,435 --> 00:30:38,407
a little more fully,

573
00:30:40,906 --> 00:30:42,674
and take the 
mindfulness that you put in

574
00:30:42,674 --> 00:30:44,753
and just kinda that fun energy

575
00:30:44,753 --> 00:30:48,445
and maintain that here, 
but just come into stillness.

576
00:30:51,550 --> 00:30:54,453
And as you listen to 
the sound of your breath,

577
00:30:54,453 --> 00:30:57,255
again, maybe there's an 
opportunity to send some love

578
00:30:59,224 --> 00:31:01,035
to someone

579
00:31:03,862 --> 00:31:06,524
or dedicate this 
moment of silence.

580
00:31:30,319 --> 00:31:33,191
Awesome, then slowly 
press into the back of the foot,

581
00:31:33,191 --> 00:31:34,760
excuse me, back of,

582
00:31:35,994 --> 00:31:37,362
(cheerfully sighs)

583
00:31:37,362 --> 00:31:39,798
press into the top 
of your back foot, lord,

584
00:31:40,832 --> 00:31:43,101
and we're gonna 
slowly swing that leg

585
00:31:43,101 --> 00:31:44,402
as you rise up around.

586
00:31:45,971 --> 00:31:48,874
You're gonna come to hold 
your pillow at your chest.

587
00:31:50,375 --> 00:31:52,477
Dig your heels into the ground,

588
00:31:52,477 --> 00:31:54,479
and then take 
your pillow, lean back,

589
00:31:54,479 --> 00:31:56,982
lift your shins, and 
just kiss it to the left.

590
00:31:58,016 --> 00:31:59,751
And then bring it up, 
little Russian twist

591
00:31:59,751 --> 00:32:01,987
to finish this off, 
and kiss it to the right.

592
00:32:02,988 --> 00:32:04,890
And then up 
through center to the left

593
00:32:06,124 --> 00:32:07,259
and to the right.

594
00:32:07,259 --> 00:32:08,460
Now, pick up the pace a little.

595
00:32:08,460 --> 00:32:11,096
If you want, you 
can extend opposite leg.

596
00:32:11,096 --> 00:32:13,765
Everyone's like, "I thought 
this was cozy yoga!"

597
00:32:13,765 --> 00:32:15,834
It is, you're gonna 
feel amazing in five.

598
00:32:16,935 --> 00:32:17,769
Four.

599
00:32:18,603 --> 00:32:19,993
Lift your heart, three.

600
00:32:21,033 --> 00:32:22,461
Two, look up, smile.

601
00:32:23,175 --> 00:32:24,509
And then release on the one.

602
00:32:24,509 --> 00:32:26,411
Pillow's gonna come, 
you guessed it,

603
00:32:26,411 --> 00:32:27,993
all the way behind the head.

604
00:32:28,880 --> 00:32:30,682
You're gonna come to 
lie down on your back

605
00:32:30,682 --> 00:32:33,318
and if you're warm, you're 
gonna lay on your blanket,

606
00:32:34,853 --> 00:32:37,455
and if you're cold, 
you're gonna take your, or cool,

607
00:32:37,455 --> 00:32:40,125
or you just wanna be cozy AF,

608
00:32:41,393 --> 00:32:43,094
I wonder when we're 
gonna look back and go,

609
00:32:43,094 --> 00:32:45,330
I can't believe we 
all said that for so long.

610
00:32:46,798 --> 00:32:50,020
Maybe not, 
maybe, maybe we won't.

611
00:32:55,774 --> 00:32:57,242
Goodness.

612
00:32:57,242 --> 00:32:59,477
Keepin' it real on the 
Yoga with Adriene channel.

613
00:32:59,477 --> 00:33:02,314
So, lay on your blanket 
or tuck yourself in, guys.

614
00:33:03,915 --> 00:33:07,153
Like a mummy, like a burrito.

615
00:33:09,354 --> 00:33:11,290
(sighs)

616
00:33:11,290 --> 00:33:14,025
And then allow your hands to
rest gently at your sides.

617
00:33:14,025 --> 00:33:16,261
(chuckles)

618
00:33:17,295 --> 00:33:18,196
Hmm.

619
00:33:19,264 --> 00:33:20,799
And relax the 
weight of your body

620
00:33:20,799 --> 00:33:22,815
completely and 
fully into the earth.

621
00:33:25,270 --> 00:33:27,539
So, we're coming up on 
the end of our practice,

622
00:33:27,539 --> 00:33:30,041
so I'd love to invite 
you to activate your breath,

623
00:33:31,109 --> 00:33:33,233
really, really 
deepen your breath here.

624
00:33:34,646 --> 00:33:36,514
We'll take a deep 
breath in together

625
00:33:38,350 --> 00:33:39,985
and exhale out 
through the mouth.

626
00:33:41,720 --> 00:33:43,101
Twice more, inhale.

627
00:33:45,490 --> 00:33:48,660
Exhale, relax the weight of
your body completely and fully,

628
00:33:50,128 --> 00:33:52,252
and one last time, 
deep breath in,

629
00:33:53,999 --> 00:33:56,240
and exhale to 
release everything.

630
00:33:57,769 --> 00:33:58,971
Close your eyes.

631
00:33:59,938 --> 00:34:02,556
Once again, 
returning to gratitude,

632
00:34:02,556 --> 00:34:05,243
this appreciation for your body,

633
00:34:05,243 --> 00:34:07,198
this time, and this practice.

634
00:34:09,214 --> 00:34:11,349
And people always thank 
me for Yoga with Adriene,

635
00:34:11,349 --> 00:34:13,551
but really, thank you because

636
00:34:15,152 --> 00:34:17,656
anyone who shows 
up for regular yoga

637
00:34:17,656 --> 00:34:20,725
or just says, yes, maybe 
this is your first practice,

638
00:34:20,725 --> 00:34:23,228
in which case, do try another.

639
00:34:23,228 --> 00:34:24,462
This one's unique.

640
00:34:24,462 --> 00:34:26,731
(laughs)

641
00:34:28,400 --> 00:34:33,629
But, you're my hero to
show up at home for yourself

642
00:34:33,629 --> 00:34:36,241
and not press pause and not stop

643
00:34:36,241 --> 00:34:37,242
or if you do, that's fine,

644
00:34:37,242 --> 00:34:41,246
but to show up for yourself
in this type of setting is

645
00:34:42,880 --> 00:34:45,417
pretty amazing, especially in
this day and age, so.

646
00:34:47,851 --> 00:34:49,562
Basically, you rock.

647
00:34:55,994 --> 00:34:58,396
Just take another 
cycle of breath here to,

648
00:34:59,698 --> 00:35:01,900
just to be, 
to calm the nervous system.

649
00:35:04,135 --> 00:35:08,273
This time of year can 
be intense on many, many,

650
00:35:08,273 --> 00:35:10,809
many, many, many levels.

651
00:35:13,335 --> 00:35:17,916
So, the body itself gets
just really caught up, right?

652
00:35:19,417 --> 00:35:20,637
Caught up in the

653
00:35:22,020 --> 00:35:23,627
response to

654
00:35:26,791 --> 00:35:28,760
so many things that happen 
around this time of year,

655
00:35:28,760 --> 00:35:32,861
so basically, take a 
moment to really just chill.

656
00:35:36,935 --> 00:35:41,223
Release from 
that fight or flight.

657
00:35:42,941 --> 00:35:45,143
Soften your breath, make 
sure, like you might notice,

658
00:35:45,143 --> 00:35:46,845
oh my gosh, yes, 
I'm holding my gluts

659
00:35:46,845 --> 00:35:50,021
or I'm holding in 
my shoulders, soften.

660
00:35:56,187 --> 00:35:57,822
Sweet, and if 
you're on the membership,

661
00:35:57,822 --> 00:36:01,493
you could probably just stay
here, listen to some tunes,

662
00:36:02,394 --> 00:36:03,789
maybe keep stretching,

663
00:36:06,818 --> 00:36:09,467
but if you're on 
YouTube and you want to,

664
00:36:09,467 --> 00:36:12,804
or if you just want to 
move onto the next thing,

665
00:36:12,804 --> 00:36:15,440
we're slowly going to 
press the palms into the earth,

666
00:36:16,641 --> 00:36:18,676
lift the knees, and 
you're gonna roll onto the side

667
00:36:18,676 --> 00:36:22,113
that you did not 
roll on in the beginning.

668
00:36:22,113 --> 00:36:26,104
So, roll to the other side, 
find your fetal position,

669
00:36:26,104 --> 00:36:28,453
really hug the 
knees up to the chest,

670
00:36:28,453 --> 00:36:30,688
bottom arm can 
become a pillow here.

671
00:36:33,525 --> 00:36:36,928
And then slowly, 
come all the way up.

672
00:36:38,296 --> 00:36:41,933
Tap into that inner smile or
maybe you have a real smile.

673
00:36:45,170 --> 00:36:47,138
Maybe you have an outer smile.

674
00:36:47,138 --> 00:36:48,506
Inner smile's a real smile.

675
00:36:49,641 --> 00:36:51,246
Alright.

676
00:36:57,215 --> 00:37:02,603
So, we have our inner smile
and maybe the outer smile lit.

677
00:37:04,289 --> 00:37:06,224
We'll draw the 
hands to the heart.

678
00:37:06,224 --> 00:37:07,655
Sit up nice and tall.

679
00:37:10,829 --> 00:37:13,523
One last time, thank 
yourself for showing up here,

680
00:37:16,101 --> 00:37:17,769
for sharing 
this practice with me

681
00:37:17,769 --> 00:37:20,238
and with so many 
amazing people around the world.

682
00:37:21,506 --> 00:37:22,781
I do think showing up

683
00:37:24,209 --> 00:37:26,120
for regular at-home yoga

684
00:37:27,178 --> 00:37:28,947
will make a 
difference in our lives

685
00:37:28,947 --> 00:37:31,349
and in each other's 
lives and in the world,

686
00:37:32,484 --> 00:37:35,553
but I think that sometimes 
it can be fun and cozy.

687
00:37:35,553 --> 00:37:37,856
Important thing 
is that you show up.

688
00:37:37,856 --> 00:37:38,690
So, thank you so much

689
00:37:38,690 --> 00:37:40,625
for sharing your time 
and your energy with me.

690
00:37:40,625 --> 00:37:41,818
Close your eyes.

691
00:37:42,761 --> 00:37:44,278
Take a deep breath in

692
00:37:45,597 --> 00:37:47,905
and exhale to bow head to heart.

693
00:37:50,668 --> 00:37:51,503
Namaste.

694
00:37:51,503 --> 00:37:54,739
(upbeat music)