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- Hey everyone, welcome
to Yoga with Adriene.

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I'm Adriene and we have
a special travel edition

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yoga practice for you.

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This is a quickie that you
can do anytime, anywhere

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when you're feeling your
energy is a little bit meh,

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or maybe your emotional
body is a little meh.

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Here we have a 
quick feel good flow.

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So, hop into something
comfy and let's get started.

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(soft music)

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Alright, let's begin standing
right at the top of your mat.

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Feet hip width apart.

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Find a soft bend in the knees.

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And then when you're 
ready bring the palms

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together at the heart and inhale.

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Stand nice and tall, sternum
reaching up to the thumbs.

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Exhale, rounding down 
through the heels.

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Relaxing the shoulders
and just taking a moment

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here to tune in, check in.

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Feel your feet on the earth.

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And from your feet root
down and slowly lift

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up through the arches.

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Lift the kneecaps find
this lift up through

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the front body and this
grounding through the back body.

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So we have a 
short practice today

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so we want to 
make the most of it.

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Gently begin to 
deepen your breath.

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We'll work to 
synchronize the movement

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with the breath and the
breath with the movement.

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Here we go, nice and slow.

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Soft bend of the knees,
inhale, reach for the sky.

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Big full body stretch here.

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Exhale, forward fold.

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Take it all the way down.

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Bend the knees as
generously as you need to

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take a couple 
breaths here to find

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what feels good, 
bending the knees,

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gently rocking side to side.

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Maybe clasp the elbows,
shake the head a little yes

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and a little no.

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Careful not to grip in the toes.

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Deep breath in.

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Deep breath out.

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deep breath in, 
big breath out.

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On your next 
inhale lift up halfway.

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Flat back position, 
open in the chest.

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Loop the shoulders,
pull the elbows back,

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and then exhale, release.

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Awesome, inhale, 
reach for the sky.

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Again, feel that foot 
to earth connection.

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Big full body stretch here.

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And exhale, hands to heart.

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Awesome, release one
hand down then the other.

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And big neck circles
here, drawing big circles

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with the nose one way

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and then the other.

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Continue to deepen the breath.

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Enjoy this time for yourself.

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When you feel satisfied
loop the shoulders,

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find an open heart, lift
in the armpit chest here.

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Tops of the shoulders
externally rotating out.

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Here we go again, soft knees,

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feel that foot to earth
connection as you inhale.

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Root to rise, big stretch.

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Exhale forward 
fold nice and slow.

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Inhale halfway, lift.

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And exhale, fold.

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Again, inhale reach for the sky.

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Big full body stretch.

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Move with the breath.

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Exhale hands to heart.

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So now would be a 
good time to cultivate

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a little ujjayai breath
or the ocean breath.

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We have a video just 
on ujjayai so you can

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check out the foundations
of ujjayai breath

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if you want to learn that

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from the beginning.

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And when you're ready 
here we go again.

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Inhale, the breath 
fuels the movement.

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Reach it up.

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On the exhale, 
soft knees, forward fold.

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Inhale, lifts you up 
halfway, long neck.

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And exhale, release.

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Awesome, this time 
bend the knees,

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fingertips or palms come to mat.

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We step the right toes back,

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followed by the left.

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Take a second to peddle
it out here and plank.

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Lift up through the 
shoulder blades here

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so careful not to collapse.

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Press away from 
your yoga mat.

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We're here for 
five more seconds,

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peddling it out, stretching it out.

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Breathing deep.

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And then, when you're
ready downward facing dog.

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Take a second to connect
to a nice long breath

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and then take a second to
just notice how you feel

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here where your mind's at today.

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So, taking it all in.

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Find a little movement 
if it feels good

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or relish in the stillness.

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Deep breaths.

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Can't say my view 
is bad on this one.

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Top of the shoulders roll
out one more breath here

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you got it, 
just refining and checking in.

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And slowly lowering 
to the knees.

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Great, flip onto the 
tops of the feet.

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Walk the wrist right
underneath the shoulders.

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Pay attention to detail here,

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really coming into 
a strong table top.

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Nice strong line from
the crown of the head

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to the tip of the tailbone.

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Lots of mindfulness 
throughout both palms.

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Here we go, cat cow 
but nice and slow,

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moving with the breath.

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Inhale, drop the belly, 
open the chest.

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And exhale, 
starting with the tailbone,

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traveling all the way up, 
up, up the spine

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to the crown of the head.

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Reach it down, keep it going.

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Inhale nice and slow today.

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And exhale, rounding
through navel draws up.

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Keep going, inhale, press
into all ten fingerprints.

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Not a lot of pressure 
on the wrist here.

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So, press into the 
index finger and thumb.

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Last one, navel draws up.

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Great, then we'll bring
the two toes together here

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and bring the knees as
wide as your yoga mat.

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Right hand comes 
to the mid-line.

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As if you're pulling 
a bow and arrow up.

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We'll pull the 
left finger tips up,

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really press away 
from your yoga mat.

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Press into the tops of the feet

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and begin to open 
up through the chest.

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Smile, draw the shoulders
away from the ears.

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Activate the belly
here, navel draws inward

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and upward uddiyana bandha

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one more big breath in here.

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Finger tips spread and
then exhale, release.

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Left hand replaces the right,

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same thing nice and slow.

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So resist the urge to
move super fast today

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vinyasa doesn't mean fast
or flow doesn't mean flast,

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or fast (laughs) flast.

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Move with the breath.

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Pull that bow and arrow up.

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Right fingertips 
up towards the sky.

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Shoulder blades firming
down the back body.

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Inhale in, exhale out.

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Inhale in again and 
spread the finger tips

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find length in the neck.

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And then exhale all 
the way back down.

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Awesome, walk the palms forward.

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Walk the knees in 
underneath the hips.

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Curl the toes under.

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Inhale, look forwards, smile.

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And the exhale from 
the tail this time

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lift it up, finding a new
entrance to downward facing dog.

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Same thing find a little
movement here that feels good

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check in with how 
you're feeling today

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and use your breath.

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Let it go, stay present.

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I am looking at a butterfly
(laughs) in the sand.

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Wow, this is a dream, a dream.

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Inhale lift the right leg up high,

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you got this, exhale, 
knee to nose.

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Tap into your power, 
your strength.

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Only three of these.

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Inhale, lift it up,

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exhale, knee to nose.

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Last one, inhale, reach it up.

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Exhale, knee to nose.

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And then we step the
right foot all the way up

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you can lower the back
knee here if you like.

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Otherwise, keep if lifted.

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Neck to your center and
hug the inner thighs

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in the mid-line and then inhale.

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Sweep the arms all the way up.

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High lunge.

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Bend the left knee 
just for starters here

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get your pelvis right
underneath your heart.

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And then begin to extend
that left heel back,

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strong legs here guys.

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Inhale, big breath in.

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Exhale, rain the fingertips
down interlaced behind the tail.

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Knuckles drawn down and away,
open up through the chest.

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Strong legs, you got this, 
here we go.

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Inhale, pressing into 
that front foot,

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we straighten the front leg,

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really lifting through 
the back heel.

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Straight leg, exhale, sink deep.

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Two more, inhale, reach up.

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And exhale, sink deep.

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Nice and slow, one more time.

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Inhale, reach up, lift your heart.

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Exhale, release.

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Great, break free 
in the fingertips.

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Inhale, reach for the
sky, should feel awesome.

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Big power pose here, 
and then exhale

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all the way down.

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Awesome work, plant the palms,
step the right toes back.

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Take it straight to down
dog or belly to cobra

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or maybe move 
through a chaturanga

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to upward facing dog here.

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Yogis choice.

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We'll meet in 
downward facing dog.

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Inhale in.

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Exhale out through the mouth.

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Drop the right heel on
your next big breath in

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lift the left leg up high.

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Here we go, exhale knee
to nose, navel draws up.

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Inhale, lift, exhale knee to nose.

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Last one you got this, 
creating strength.

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Exhale, stepping into your power.

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Here we go, step it up.

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Beautiful, again feel free
to lower the back knee

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if you need to.

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Otherwise, front knee 
over front ankle.

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We rise up strong, 
cultivating energy,

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really building from 
the ground up, right.

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Hug the inner thighs 
to the mid-line

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and then when 
you're ready inhale,

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sweep the arms all the
way up and over head.

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Bend the right knee this time,

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just to get your tailbone
lengthening down.

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Head over heart, 
heart over pelvis.

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Inhale in, exhale rain it down.

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Interlink the fingertips
now, opposite thumb on top.

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And we draw the 
knuckles down and away.

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Opening up through the chest.

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Here we go, ready.

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Inhale, lift up 
through the heart.

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Straighten the front
leg, back heel lifts up.

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Really connecting to that
lift from the pelvic floor.

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Exhale, sink deep.

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Only two more, nice and
slow conscious breaths.

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Inhale, lifts you up.

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Exhale, sink deep.

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Great last one, 
inhale lifting up

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from the crown of the head.

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And exhale, release.

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Gorgeous, release the fingertips.

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Big breath in and sweep the arms

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all the way up and overhead.

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(singing)

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and exhale, release.

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Great job, plant the palms,
step the left toes back,

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move through a vinyasa, 
belly to cobra,

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or chaturanga to up dog.

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Or feel free to 
skip this and take it

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straight to your downward dog.

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That's where we'll meet,
you're doing great.

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You're gonna feel 
so awesome after this.

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00:12:37,923 --> 00:12:39,857
Hug the lower ribs in here.

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Turn the tubic toes in slightly.

255
00:12:41,748 --> 00:12:44,498
Tops of the shoulders rotate out.

256
00:12:45,568 --> 00:12:47,401
Inhale in,

257
00:12:47,933 --> 00:12:49,643
exhale out.

258
00:12:51,527 --> 00:12:54,378
Great, step the right foot up.

259
00:12:54,378 --> 00:12:56,146
Followed by the left.

260
00:12:56,146 --> 00:12:58,669
All the way up to 
the top of the mat.

261
00:12:58,669 --> 00:13:00,468
You can also take 
a nice slow walk.

262
00:13:00,468 --> 00:13:02,424
If that is tricky.

263
00:13:02,424 --> 00:13:03,905
Great, here we go.

264
00:13:03,905 --> 00:13:07,405
Inhale, halfway lift, 
long beautiful neck.

265
00:13:08,598 --> 00:13:09,598
Exhale back.

266
00:13:11,199 --> 00:13:13,604
Bring the feet together, 
keep a little bit

267
00:13:13,604 --> 00:13:15,854
of space between the heels.

268
00:13:17,274 --> 00:13:21,059
Bend the knees generously,
inhale, utkatasana.

269
00:13:21,059 --> 00:13:24,059
Chair pose, sink deep, 
make it work.

270
00:13:26,557 --> 00:13:30,390
Explore, refine, two
more breaths, you got it.

271
00:13:31,854 --> 00:13:35,354
Maybe sit a little lower, 
one more breath.

272
00:13:36,459 --> 00:13:39,857
And then exhale release, 
awesome work.

273
00:13:39,857 --> 00:13:41,754
We'll keep the knees bent here,

274
00:13:41,754 --> 00:13:44,368
returning to this bow and arrow.

275
00:13:44,368 --> 00:13:47,277
Right finger tips or right
palm come to the earth.

276
00:13:47,277 --> 00:13:49,280
We inhale, pull the 
left fingertips up

277
00:13:49,280 --> 00:13:52,506
and as you do that lengthen
through the left leg

278
00:13:52,506 --> 00:13:54,268
all the way up.

279
00:13:54,268 --> 00:13:58,516
So, right knee is bent,
left leg is straight.

280
00:13:58,516 --> 00:14:01,849
One more breath 
inhale, exhale, release.

281
00:14:02,709 --> 00:14:04,610
Left hand replaces the right,

282
00:14:04,610 --> 00:14:07,194
bend both knees, 
inhale, right fingertips

283
00:14:07,194 --> 00:14:09,716
up towards the sky, 
soft and easy here.

284
00:14:09,716 --> 00:14:11,524
Straighten the right leg.

285
00:14:11,524 --> 00:14:13,977
Inhale, find length.

286
00:14:13,977 --> 00:14:16,434
And exhale, release.

287
00:14:16,434 --> 00:14:17,601
Gorgeous work.

288
00:14:18,561 --> 00:14:21,446
Plant the palms, step
or hop it back to plank.

289
00:14:21,446 --> 00:14:25,613
Move through a vinyasa that
feels good for you, last one.

290
00:14:26,982 --> 00:14:29,787
Exhale, child's pose.

291
00:14:29,787 --> 00:14:30,914
Great work.

292
00:14:31,755 --> 00:14:34,607
Bring the palms together,
namaste shark fin here

293
00:14:34,607 --> 00:14:36,106
as you bring the palms
all the way up

294
00:14:36,106 --> 00:14:38,583
and overhead and 
gently walk the elbows

295
00:14:38,583 --> 00:14:41,403
toward the front edge 
of your yoga mat.

296
00:14:43,427 --> 00:14:45,266
Cleansing breath, here we go.

297
00:14:45,266 --> 00:14:47,382
Inhale in deeply.

298
00:14:47,382 --> 00:14:49,985
And exhale completely.

299
00:14:51,591 --> 00:14:53,758
Two more times, inhale in.

300
00:14:57,075 --> 00:14:58,242
And letting go.

301
00:15:01,157 --> 00:15:03,740
One more time, deep breath in,

302
00:15:03,740 --> 00:15:07,201
feel the skin of the 
back body stretching

303
00:15:07,201 --> 00:15:10,138
and exhale, release.

304
00:15:12,986 --> 00:15:15,206
Keep your eyes closed 
as you slowly

305
00:15:15,206 --> 00:15:16,819
reach the fingertips 
towards the front

306
00:15:16,819 --> 00:15:20,852
edge of the mat, we'll
come back to all fours.

307
00:15:22,197 --> 00:15:26,114
Swing the legs to one side,

308
00:15:26,114 --> 00:15:29,114
and come to a seat.

309
00:15:31,562 --> 00:15:33,952
Sukhasana, cross legged.

310
00:15:36,566 --> 00:15:37,880
Sit up nice and tall,

311
00:15:37,880 --> 00:15:40,169
take your time getting there.

312
00:15:40,169 --> 00:15:42,022
Life is good.

313
00:15:42,022 --> 00:15:43,505
So on the off chance
that you weren't feeling

314
00:15:43,505 --> 00:15:45,407
good when you 
started this video.

315
00:15:45,407 --> 00:15:48,046
Take a second to just 
sit up nice and tall

316
00:15:48,046 --> 00:15:51,084
and align, and align (laughs)

317
00:15:51,084 --> 00:15:55,604
your head over your heart,
your heart over your pelvis.

318
00:15:55,604 --> 00:15:57,496
And just remember that
nothing is permanent,

319
00:15:57,496 --> 00:16:00,155
everything's always changing
and we can use the tools,

320
00:16:00,155 --> 00:16:01,803
I think, very powerful 
tools of yoga.

321
00:16:01,803 --> 00:16:05,197
A little goes a long way
to transform our moods.

322
00:16:05,197 --> 00:16:09,203
To support us when we
need a little extra umph.

323
00:16:09,203 --> 00:16:12,034
To lift us when 
we're feeling down.

324
00:16:12,034 --> 00:16:13,407
So, we're gonna end
with a twist here today.

325
00:16:13,407 --> 00:16:16,135
Inhale, lift your heart 
nice and easy.

326
00:16:16,135 --> 00:16:20,851
And exhale, glide the shoulder
blades down the back body.

327
00:16:20,851 --> 00:16:23,228
Inhale, reach the 
right finger tips up,

328
00:16:23,228 --> 00:16:25,502
find length, stretch
in the right side body

329
00:16:25,502 --> 00:16:29,394
and then exhale, dial
your heart to the left.

330
00:16:29,394 --> 00:16:32,313
Lift the corners of 
the mouth slightly,

331
00:16:32,313 --> 00:16:35,754
and see if you can stay
really, really present here.

332
00:16:36,924 --> 00:16:40,001
Inhaling, 
lifting through the spine,

333
00:16:40,001 --> 00:16:41,918
and exhaling,

334
00:16:43,095 --> 00:16:45,145
rounding.

335
00:16:45,682 --> 00:16:48,310
Down through 
the shoulder blades,

336
00:16:48,310 --> 00:16:51,739
down through the
tops of the thighs.

337
00:16:51,739 --> 00:16:53,906
Inhale, lift and lengthen.

338
00:16:55,426 --> 00:16:58,843
Exhale, maybe twist 
a little bit further.

339
00:17:01,132 --> 00:17:04,160
One more breath, inhale,
feel the expansion,

340
00:17:04,160 --> 00:17:06,160
fill the lungs with air.

341
00:17:06,803 --> 00:17:09,369
And exhale, release.

342
00:17:09,369 --> 00:17:10,287
Other side.

343
00:17:11,490 --> 00:17:14,002
Inhale, left finger tips reach up,

344
00:17:14,002 --> 00:17:16,977
find lots of length in
the side by (laughs)

345
00:17:16,977 --> 00:17:19,558
lots of length in the side
by, god I zenned out again.

346
00:17:19,558 --> 00:17:23,211
Got in the groove, big stretch.

347
00:17:23,521 --> 00:17:26,104
Exhale twist, this stuff works.

348
00:17:27,163 --> 00:17:31,080
Tuck the chin into the
chest maybe, roll it up.

349
00:17:33,931 --> 00:17:35,312
Then you gotta bring 
the breath, you gotta

350
00:17:35,312 --> 00:17:37,365
bring the pranayama.

351
00:17:37,365 --> 00:17:42,042
Nice, rejuvenating,
refreshing, recharging breaths.

352
00:17:48,884 --> 00:17:51,330
Inhale, lift and lengthen.

353
00:17:51,330 --> 00:17:55,497
Exhale, journey maybe a little
further into your twist.

354
00:17:57,561 --> 00:18:01,311
Then one more inhale,
then exhale to release.

355
00:18:08,058 --> 00:18:11,201
Draw the palms together 
and lift the thumb

356
00:18:11,201 --> 00:18:12,868
up to the third eye.

357
00:18:16,115 --> 00:18:18,536
Inhale, lots of love in,

358
00:18:18,536 --> 00:18:20,953
and exhale, lots of love out.

359
00:18:23,823 --> 00:18:26,609
You deserve to feel good.

360
00:18:26,609 --> 00:18:28,987
We finish our practice
by bowing to the best

361
00:18:28,987 --> 00:18:31,712
and most beautiful 
version of ourselves

362
00:18:31,712 --> 00:18:33,571
and recognizing that 
in each other.

363
00:18:33,571 --> 00:18:34,589
So, thank you for 
sharing your time

364
00:18:34,589 --> 00:18:35,506
and your energy with me.

365
00:18:35,506 --> 00:18:36,793
I hope you feel better.

366
00:18:36,793 --> 00:18:40,943
I hope you feel 
awesome, namaste.

367
00:18:40,943 --> 00:18:43,689
I'm awesome, you're awesome.

368
00:18:43,689 --> 00:18:45,606
We're freakin' awesome.

369
00:18:47,186 --> 00:18:50,693
Inhale, exhale, to bow.

370
00:18:52,760 --> 00:18:55,260
(soft music)