hey everyone welcome to yoga with

Adriene I'm Adriene and we're in the

park today with a gentle yoga sequence

for you this practice is great if you

just have a little bit of time and you

want to you know have a little bit of

yoga go a long way

there's no vinyasa flows in this guy so

it's pretty good on the wrist and it's

really great for beginners who are

growing their practice and wanna spend a

little more time on the foundations and

kind of low to the ground building our

practice from the ground up all right

embrace the sights and sounds of the

park with me today and let's get started

all right so today we're going to begin

in a nice comfortable cross-legged

position

feel free to lift your hips up high on a

blanket a block a pillow and the way to

kind of spot if you want to do that is

if you feel like your back your spine is

kind of pulling you back and you need a

little lift in the hip so you can sit up

nice and tall and allow the legs to fall

down so just kind of take a second again

no rush today nice gentle practice to

observe what's going on in lower body

how it's connected to the lower back

body and then allow that information to

travel up yonder so take your time

and then when you arrive go ahead and

find a gentle lift in the heart center

the chest opening up through the front

body here lifting

then on your next breath take a big

breath in and inhale we're going to loop

the shoulders forward up and back nice

big circle and again inhale reach the

shoulders forward and up and back and

then one more time big circle in the

shoulders then allow the hands to rest

gently wherever they naturally lie close

your eyes trust and begin to deepen your

breath notice your breath if you're

familiar with you je breath maybe you

play a little bit with that here maybe

you just finally take the deepest breath

you've taken in all day a nice cleansing

exhale out through the mouth perhaps a

couple more here I'm just taking in how

you feel in this moment I'm taking

around taking in my surroundings there's

a slight drizzle there's all this hubbub

around me so just take in where you are

now literally begin to deepen the breath

bringing some fresh oxygen fresh flow

into your body and expanding your

awareness let's think to the sounds

noticing the quality of air in the room

take one more breath here and we'll

begin to drop the chin to the chest keep

the shoulders drawing back just

stretching through the back of the head

I'm going to bring the hands gently to

the on the back of the neck here the

atlas you can interlace and then I'm not

going to pull or tug I'm just going to

have a fun little dance with gravity

today so chin to chest letting the

weight of the arms gently melt down

breathing deep one more breath here then

roll up tall through the spine

lengthening through the neck as you lift

the head and we're just going to stretch

the fingers high up towards the sky big

big stretch here spread your fingertips

reach reach reach take a deep breath in

and then exhale bend the elbows slight

back bend here as you lift your heart

ground down through the tops of the

thighs thumbs go back pinkies forward

big breath in big breath out sends you

to all fours

ah awesome move nice and slow enjoy each

transition in and out of things this

time is for you so enjoy your practice

spread the palms super wide knees

underneath the hip points wrists

directly underneath the shoulders so

again no rush today take your time and

then when you arrive we're just going to

shift the hips a little left and right

just checking it out noticing if the

toes are coming in or splaying out see

if you can find two parallel lines here

toes pointing straight back

mmm smells like incense there must be

something naturally out here that smells

good and will bring the hips back to

centre everyone bend your elbows and

then press away from your yoga mat as

you find length through the neck so you

can take a second to look at the video

of course and then when you feel like

you get your bearings send your gaze

straight down remembering that the neck

is a nice long extension of the spine

deep breaths here super important to

breathe it's not easy but nice conscious

breaths it's why we're here and it's

what supports the practice so gentle

rocks now front to back just stretching

through the arms noticing if you're

really heavy on your hands if you can

find that resistance pressing away from

your yoga mat creating a nice long line

from the crown of the head to the tip of

the tailbone cool then keep the knees

where they are bring the right hand to

the center and inhale left fingertips up

towards the sky

now you might not make it all the way

here at first in fact you might be here

or even here depending on the tightness

in the body so just be where you are

here today me to your edge as you inhale

exhale release inhale open moving with

the breath exhale release maybe left

fingertips come underneath and we inhale

open exhale release and one more time

you got it inhale press away from your

yoga mat grow nice and tall long in the

neck and exhale release great switch

left hand to the center line again super

important not to collapse here keep that

length that space that broadness in the

upper body and when you're ready inhale

reach the right arm up just see how far

you can go on this side and then exhale

release inhale exhale

keep it going inhale nice awareness

through the fingertips here notice if

the toes again are coming in or splaying

out nice conscious footing inhale lift

open exhale soft and back to Center

let's do one more inhale lift stretch

lengthen exhale release awesome

puppy posture Adrian's all-time favorite

drop the elbows right underneath the

shoulders find this tilting the pelvis

that feels so good to do in public place

free yourself press into the base of the

palms here and then without bringing the

knees in or out I'm going to walk them

back nice straight line so I create kind

of a slip and slide in the spine here I

rock the pelvis up towards the sky and

maybe the forehead comes to the mat

three nice long full deep breaths here

my friends stretching through the

shoulders finding space length in the

side body and again this beautiful tilt

in the pelvis find what feels good to

hear one more deep breath you got it

then press into all ten knuckles begin

to look forward nice and slow my friends

nice and easy I'm going to come on to

the belly oh yeah great toes still

pointing straight out nice conscious

footing press into the tops of the feet

press into the pubic bone and let's grow

tall from here sphynx pose so take a

second to just notice the bones press

and all ten knuckles and as if you were

trying to tear your yoga mat in half

left to right really engage foundation

now don't stop there keep breathing nice

long smooth deep breaths if you notice

that you're clenching in the brows or in

the job soften find a sense of calm here

as you engage pressing into the elbows

again pressing into the pubic bone just

a little advanced tip here is just

careful notice if you're clenching in

your buttocks see if you can soften

through the buttocks

while still engaging the earth okay

couple more breaths here I invite you to

close your eyes see this beautiful line

from the crown of the head to the tip of

the tailbone arms are working hard here

yes but we're engaged alignment great

beautiful

one more breath and we use the exhale to

release everything oh yeah

palms underneath the shoulders we curl

the toes under we press back up to all

fours

walk the knees underneath the hip points

find your alignment again how fast can

we get there so we're not rushing but we

are bringing our attention always to the

foundation working from the ground up so

that when we're in the pose we can find

what feels good and feel alive cat cow

here we go chin to chest navel draws up

press into your foundation then inhale

drop the belly stretching through the

front body heart radiates forward exhale

curling up through the tail bone

traveling up the spine till the crown of

the head has to release and then

inhaling opposite direction alright I

invite you to close your eyes here trust

couple more moving with your breath

awesome we'll come back to Center

awesome work everyone walk the palms

slightly forward draw the shoulders away

from the ears curl the toes under and

then send the hips up high downward

facing dog

begin to pedal through the feet stretch

through the legs press into all ten

knuckles firmly especially the index

finger and thumb not going to be here

long breathe deep you got it

your first inversion of the day or maybe

of your whole life keep reading and then

we'll come back to all fours great sit

back on the heels and flip the palms up

take a rest find a lift in the heart

if the neat sitting on the knees is not

available to just go sidesaddle and just

letting the blood flow opposite

direction

sticking with your breath today

awesome then we'll come back to all

fours feel free to give a little

rotating of the wrist here if that feels

good then I'm going to send my right leg

out long when I arrive turn the toes

down work at squaring the hips this is

something we do a lot in our practice

especially these kind of flowy practices

so here's a nice low place to practice

squaring the hips dropping the right

butt cheek in line with the left press

away from your yoga mat one more breath

and we'll slowly hug the right knee all

the way up and in for a lunge take your

time getting there no rush left knee

stays on the earth today we press into

the top of the left foot and we become

light on the fingertips so you might

widen your stance a little here you

might pull the right hip crease back

stack front knee over that front ankle

and then everyone inhale lift your heart

exhale plant the palms come back to all

fours and we're going to switch sending

the left toes out same thing here work

on leveling that left buttock notice

what's going on in your palms are you

collapsing all your weight into the

right palm can we shift to the left

find that hugging of the lower ribs up

and then we'll send left knee up and in

to our lunge stay on the right knee here

find your alignment

lots of mindfulness of the fingertips

and toes today find your breath as you

stretch and lengthen up through the

crown light on the fingertips here we'll

take one more breath

awesome then plant the palms we're going

to step the left toes back lift the left

knee lift the right knee come to a plank

position press away from your yoga mat

here don't panic spike your heels

towards the back edge create one nice

long line from the crown of the head all

the way to the to the heels so we might

play with that by walking the two big

toes together one more breath here you

got it then exhale lower the knees send

the hips back Child's Pose we can swim

the fingertips all the way around to the

back edge of the mat and take a rest

enjoy again that little relationship

with gravity here is the shoulders round

forward we breathe into the back body

just do your best

nice conscious breaths

and slowly we'll reach the fingertips

towards the front slowly lift the head

the heart the shoulders all the way back

up to all fours

awesome walk the knees out underneath

the hip points once again and we'll

spread the fingertips super wide curl

the toes under and lift up downward

facing dog

deep breath in Long breath out and it

smells so good out here deep breath in

Long breath out great and we'll slowly

lower back to the knees so if you're new

to the practice and you want to play

with strengthening the wrists and stuff

we have a lot of options here of course

we have the fists we have fists and

thumbs but really guys the main thing is

just awareness you might be rolling on

the outer edges of your hands here see

if you can press into the index finger

and thumb and then just notice what's

going on in the shoulders it's all

connected so if you're collapsing all

your weight in here it's going to start

hurting the wrist so lift your heart

create space between the ears and

shoulders let's keep going inhale right

toes out level the hips deep breath in

exhale squeeze the right knee all the

way up and in towards your heart step it

up into your lunge okay this time we're

going to turn the right toes out just a

little bit and come up onto the left

fingertips okay if you want a little

more this is supposed to be a gentle

practice but if you want a little more

you can lift that back knee and maybe

just lift it for a breath or two to

experiment okay here we go inhale I'm

going to open up through the right

fingertips radiate breathe breathe keep

breathing here see if you can create a

slide back gonna lift in the heart here

lift your chin inhale exhale back to

Center awesome

slowly sending the hips back maybe

walking the right heel in just a hair

nice runners stretch here flex the right

toes up towards the sky not going to be

here long so take one more deep breath

in exhale bow nose towards the knee

and we'll roll through the right foot

come back to all fours yay so find your

tabletop position deep breath in Long

breath out inhale send the left toes out

level the hips work to play here just

notice where your weight is going hug

the lower ribs in then we'll squeeze the

left knee up and in towards the heart

step it up into your lunge

same thing here maybe you lift that back

foot just for a hair maybe not don't

lift your back foot your left back knee

and then here we go coming on to the

right fingertips this time just so I'm

not crashing in but just to help us work

on that and then maybe turning the left

toes out as I inhale open left

fingertips towards the sky

so there's option here to play to lift

the chin to find a little backbend here

do your best stick with your breath

inhale in use an exhale to bring it back

to Center walk the left heel in and

we'll send hips back flexing left toes

up towards the sky inhale find length

exhale nose to knee inhale rolling

through the foot awesome everyone plant

the palms left knee comes back to meet

the right we walk the knees together we

tuck the pelvis in we come to a little

half plank here as you inhale gaze

forward exhale lower all the way onto

the belly release the feet down inhale

Cobra exhale release curl the toes under

lift up extended Child's Pose as time

knees nice and wide heart melts to the

earth close your eyes think about why

you showed up on your mat today

and slowly we'll press into the

fingertips come back to all fours walk

the knees to Center sidesaddle legs to

one side come on to your seat nice

cross-legged position here right hand to

left knee left fingertips behind inhale

lift and lengthen exhale twist careful

not to muscle through anything here keep

it nice and soft and easy inhale lift

and lengthen moving with the breath

exhale twist close your eyes for one

last breath cycle here and we'll do the

same thing on the other side left palm

to right knee right fingertips behind

three breaths in your own time maybe you

close your eyes already here inhaling as

you lift up through the center channel

and exhaling using that exhale to twist

gently release back to Center and we're

gonna come to lie flat on our backs and

then inhale reach the arms all the way

up and overhead full body stretch here

last leg of our practice here make it

count stick with your breath one more

inhale in maybe press into the heels and

then exhale hug the knees into the chest

one at a time wrap the arms around the

shins tailbone scoops up and the lower

back becomes super flush with the mat

should feel really good nice and

supportive the supine twist

inhaling squeezing right knee up and in

towards your heart exhale send the left

leg out long enjoy the stretch here for

one big breath and then use your exhale

to take it over into the twist right leg

goes to the left and we open right arm

to the right you can hook the right foot

here behind the left side

breathe deeply my friends

so good for the body use your exhale to

come back to Center

squeeze the right knee in and then we

switch left knee up right leg out

connect to your breath inhale exhale

guiding the left knee over towards the

right opening up through the left arm

here breathe nice long smooth deep

breaths nourishing the system's filling

the lungs as you inhale in and then use

the exhale to come back to Center nice

and easy sole of the left foot to the

ground we're going to lift the right

knee sole of the right foot to the

ground I'm going to walk my heels in

towards my fingertips here and then

gently crawl the shoulder blades kind of

shimmy them underneath the chest press

into the palms firmly inhale begin to

slowly lift the hip points up this is

your back bend for today just

experimenting it could stay nice and low

coming into bridge as we press into all

four corners of the feet toes stay

pointing forward a little bit of energy

between the thighs hey-oh and then we

slowly continue the journey up breathe

deep here sit bones reaching

energetically towards the backs of the

knees last but not least my friends we

lift the chest and then we lift the chin

again lift the chest and lift the chin

one more breath lift the chest lift the

chin and then slow controlled movement

as we release everything back down

awesome everyone happy baby as we reach

towards the outer edges of the feet can

also grab the big toes here or the end

of your pantaloons take a second soles

of the feet go up towards the sky close

your eyes imagine

yourself as a baby alright we've all

been there

a little childlike energy just notice

how it makes you feel find a nice deep

breath here find any movement that feels

good whether it's straightening one leg

out you bring one heel in or maybe just

gently rocking side to side cool then

we'll gently release keep the soles of

the feet reaching together knees wide

scoop tabata canossian here lower back

lifts up and the hands come to rest

gently on the ribcage close your eyes

again a little dance with gravity here

opens the hips and you use your breath

to well I was going to say to nurture

but to energize to fill with gratitude

use your breath to serve you to call me

to focus you soul end today with some

conscious breath maybe you practice

belly breathing inhaling belly lifts

navel rises exhale at Falls

maybe you just honor and listen to the

natural rhythm of your breath today at

natural ebb and flow

close the eyes soften through the jaw

relax

the mantra I like to share here and then

I like to practice is allow release and

let go you can say that quietly to

yourself here allow release and let go

and gently open up through the arm palms

up towards the sky

gently slide the right leg out long

followed by the left take a second here

to windshield wiper the toes a little

back and forth back and forth then we'll

take one final breath in together inhale

in exhale let it out through the mouth

if time allows stay here for a couple

minutes and if you have to boogie take

one final moment here to give thanks for

your body and your breath for your

practice thanks for showing up today

everyone

lots of love namaste