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- Hi pals, welcome
to Yoga With Adriene.

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I'm Adriene and today
we have a gift for you.

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The gift of relaxation
through at home yoga.

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So hop into something comfy,
bring a blanket and pillow if

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you have one and
let's get started.

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(gentle music)

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Greetings everyone.

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Thank you so
much for being here.

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We're gonna start in a nice
comfortable seat and we're gonna

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get you feeling good,
relaxed, decompressed,

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a little more balance maybe
brought into not just the body

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but the mind and just
your emotional self as well.

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So you made an
awesome choice for yourself.

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I admire you.

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Come on down to the ground
whenever you're ready

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and we're gonna start
in a nice comfy seat.

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And if you want to use any of

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your cozy things
to sit on, you can.

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Otherwise we'll
save 'em for later.

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But if you're chilly
you can wrap your blanket

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around you right now.

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I still have my
sweater and socks on.

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So definitely take a moment to
set yourself up in a way that

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feels good right
here at the beginning.

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So we want to
really maximize this time.

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And we want to get loose and
have fun but the one thing we

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want to take kind of seriously
is that this time is valuable.

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So set yourself up
and when you're ready

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you will start to

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bring your
attention to your breath.

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And when you're ready,
I invite you,

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if you feel comfortable,
to close your eyes.

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And we're gonna be here for
just a moment so you can use the

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sound of my voice to guide you
and you don't need to look at

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the screen unless
you really need to.

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So I invite you to
tuck the chin just slightly.

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A little reverent
bow here to start.

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Bowing to whatever it
is that's going on in your life

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that might be causing

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(hums) stress or tension.

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A gentle nod of
acceptance for simply what is,

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whatever you're
coming to the mat with.

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And then right away begin to
deepen your breath gently.

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And notice how just
acknowledging whatever's going

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on in your life,
acknowledging what is,

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notice how that makes you feel.

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And then

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when you're ready bring
attention to your hands and

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you're gonna flip the
palms up towards the sky.

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And very slowly you're going to
take your thumbprint and just

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rub your other fingers.

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Rub the other fingerprints,
(chuckles) very gently.

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And there's no right or
wrong way to do this here.

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You can do it slowly, you
can do it firmly pressing the

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thumbprint into each
finger or maybe soft and easy.

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And let today's
practice be like a gentle,

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loving moving meditation.

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As we aim to calm
the nervous system.

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Induce

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a peaceful happy state versus

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a stressed, tight state.

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Now continue the gentle
movement of your thumb

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and as you're ready

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see if you can
make your inhalations

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and your exhalations
a little longer.

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Benji's doing it too.

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And essentially if that gets to
be a little too complicated for

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you, for whatever
reason, that doesn't resonate,

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just slow your breath down.

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And take one more breath cycle
here to just notice if you might

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be clenching in the shoulders
or anywhere in the body.

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Begin to relax.

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Then again the
chin is tucked here.

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You'll release the
movement of the fingers,

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that moving Mudra,
and just bring now the thumb

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to the index finger, gently.

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Then slowly bat
the eyelashes open,

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take a deep breath in,

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and this time exhale
out through the mouth.

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Again, inhale in
through the nose.

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Exhale to let something go.

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Inhale, fresh breath.

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Exhale to empty it out.

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Beautiful and from here you're
gonna release the Mudra and

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we're gonna take the
index finger and thumb

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and bring them to the temples.

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Pause here just with stillness,

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pressing into
the temples gently.

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Then from here lift
the elbows just a bit.

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So we're activating
the torso just a bit.

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Just to kind of
anchor the busy mind.

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And we're gonna lift the chest,
lift the sternum and draw the

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shoulders down and then let that
be your cue to create small,

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slow circles as you continue
with your long deep breaths.

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Slowing the breath down.

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And then once you
know what you're doing,

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you can close your eyes here.

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Soften the jaw.

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Try to stay present.

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Deep breath in.

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Long breath out.

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And then reverse the circle.

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And then slowly, slowly,
slowly release.

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Beautiful, take
a deep breath in.

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Empty out through the mouth.

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Twice more, inhale.

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Empty, empty, empty.

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Inhale, sit up nice and tall.

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Exhale, relax your
shoulders down.

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Great, you're gonna keep your
left heel in and you're gonna

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take your right foot and you're
gonna bring it all the way out

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and then we're gonna bring
the right knee all the way in.

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So you will look at the
video probably for this.

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Some of us have
done this before.

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I've made terrible jokes of this
being like a cheerleader pose so

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take that image and
run with it or leave it.

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(laughs) Trust me, we can
leave that behind now too

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if it doesn't resonate.

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But what we're
wanting is left hip finds

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an external rotation here.

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Hopefully and then right hip
finds an internal rotation.

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So if your shape
doesn't look like mine,

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you can just focus
on those action points

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and try to work
on those rotations.

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Then just to protect the
knees and be kind to ourselves,

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keep the feet
nice and active here.

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Just a little bit of
awareness in the feet.

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Then when you're ready,
here we go, inhale.

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You're gonna reach
up towards the sky.

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Try to lift up out
of your pelvis a bit.

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So there's this
action of lifting up.

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Take a nice big stretch.

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Soft and easy, inhale in.

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And then exhale,
big twist over to the left.

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Right hand can
come to the left knee.

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Left fingertips behind
and these rotations now,

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of course, become a
little more exaggerated.

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So breathe deep.

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Think about all the
stuff we hold in our hips.

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We're gonna do hips
and shoulders today.

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Two places that carry a lot of
tension particularly during the

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time of year that this
video's going out live

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so breathe deep.

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Take one more
deep breath. You got it.

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And then exhale
over through to center,

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yes, and then a
little counter-twist.

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Just a gentle one
over to the right.

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Great, awesome.

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From here, check it out,
fingertips are gonna come

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to the mat to support you.

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You're gonna
keep your left foot,

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left leg grounded just like
in a One-Legged Pigeon

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but from here
you're gonna anchor,

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aww, Benji. So cute.

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You're gonna anchor your
right foot down and you're gonna

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inhale, just lift your right
knee up as high as you can.

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So it might only be
to here, by the way.

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Okay, so in time, may be here.

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Pressing into all
four corners of the foot.

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And then exhale,
bring it down. (sighs) Nice.

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And you might be
going, "Whoa,

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"wow, I had no idea
I was this tight."

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Try to move with your breath.

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Inhaling as you lift up.

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And exhaling as you lift down.

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One more time, inhale.

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Press into all four corners of
the feet if you can get to this

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highest point and if not
just remember

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there's hope. 
Muscles are

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in desperate
need of your attention

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and that's what you're doing.
You're doing great.

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One day at a time.

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Okay, take one more.

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Inhale in.

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Exhale, connect to your center.

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Find that Uddiyana Bandha.

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There's an option
here to lift the knee.

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Let it hover for three, two

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and then placing the
right foot down back on the one.

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Right knee comes
all the way back in.

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You reset back to center.

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Take a deep breath in.

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Long breath out.
Awesome.

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From here, left leg's gonna
continue to stay where it is.

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You're gonna extend
the right leg out long.

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We're keeping the
feet nice and bright here.

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(laughs) Benji.

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And then you can allow the right
sits bone to come to the earth.

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Inhale, reach up
towards the sky again.

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Big stretch.

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Exhale, turn your heart,

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your center over
towards your right foot.

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And then nice and
easy you can bend this

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right knee as
much as you need to.

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You're gonna fold it down.

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So bending the knee
helps create more space.

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Also if you do have a
little cozy prop here,

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you want to lift
up under your hips,

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that might be nice.

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But we're gonna take a
couple cycles of breath here.

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Drawing the chin to the chest,
breathing deep.

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You can allow your hands
to frame your foot

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or you can take 'em
to the outer edge.

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Want you to really, really
listen to your body and then

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remember, ah,
always with the breath.

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If any tension is
creeping up into the shoulders,

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the traps, the neck,
be aware, soften.

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Then really flex your right foot
up towards your head for this

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last cycle of breath in

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and out.

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Awesome, slowly lift it back up.

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Great work.

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We're gonna bring
the right foot in now.

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And we'll do the same
thing on the other side.

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We're gonna take
the left foot out.

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Left knee comes
in and again, first,

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don't focus on,
you know, the pose.

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Focus on the sensation.

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Can I feel or can I imagine my
right hip externally rotating

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out and can I imagine my left
hip externally rotating in?

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And you might notice
that this feels different

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than the other side.

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'Kay, breathing deep.

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If you have your cozy pillow
and this is a little tough for

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you, you know you can
always use your at home

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yoga props to support you.

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Okay? Take a deep breath in.

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Lots of awareness in the feet.

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We're gonna reach
up towards the sky.

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And on an exhale,
big twist to the right.

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I'm feeling
different on this side.

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My right and left side,
very different today.

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Okay, we exaggerate
these rotations.

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Even if it's just through
the awareness of them.

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And we feel this full
body connection as

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we, again, spread
awareness through the toes.

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Breathe in to the belly.

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Keep relaxing the shoulders.

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Benji's falling
asleep with his head lifted.

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Oh, classic.

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Classic.

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Lift your heart up.

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Lengthen through
the crown of the head.

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Think of one thing
that you're grateful for.

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And when you have something,
take a deep breath in.

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Maybe you exhale,
twist a little more

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and then slowly
come back to center.

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Pause, take a deep breath in

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and little
counter-twist to the left.

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Just easy breezy.

251
00:13:10,417 --> 00:13:13,542
Cool, from here keep
that right leg where it is.

252
00:13:13,542 --> 00:13:15,792
You're gonna slow and
steady take that left leg out.

253
00:13:16,959 --> 00:13:19,417
Prop the bum up if you need.

254
00:13:19,417 --> 00:13:20,375
Here we go.

255
00:13:20,375 --> 00:13:21,959
Big inhale to reach for the sky.

256
00:13:21,959 --> 00:13:24,166
Exhale, turn
towards your left leg.

257
00:13:24,166 --> 00:13:26,959
And a big draping of the
belly over the top of the thigh.

258
00:13:26,959 --> 00:13:29,542
Again, feel free
to bend that knee.

259
00:13:29,542 --> 00:13:32,166
Gone are the days, right, of
trying to conform to the pose?

260
00:13:32,166 --> 00:13:34,041
You gotta feel your way there.

261
00:13:34,041 --> 00:13:35,208
You gotta really

262
00:13:36,458 --> 00:13:39,333
be true to where you're
at and where your

263
00:13:39,333 --> 00:13:41,500
body's at to really
reap the benefits of

264
00:13:41,500 --> 00:13:44,041
this amazing ancient practice.

265
00:13:44,041 --> 00:13:46,667
So don't try to copycat anyone
or anything that you think,

266
00:13:47,542 --> 00:13:49,083
you know, it's supposed to be.

267
00:13:50,208 --> 00:13:52,792
Thank you for allowing
me to guide you

268
00:13:52,792 --> 00:13:54,083
but take the invitation

269
00:13:55,041 --> 00:13:56,708
and once you feel
like you know what you're doing

270
00:13:56,708 --> 00:13:58,708
really soften in
and make it your own.

271
00:14:13,291 --> 00:14:15,750
Notice your thoughts.

272
00:14:15,750 --> 00:14:17,959
Spiral back to the
sound of your breath.

273
00:14:20,792 --> 00:14:24,250
And then for this last
cycle of breath in and out,

274
00:14:24,250 --> 00:14:26,500
really flex your left
foot up towards your head.

275
00:14:31,083 --> 00:14:34,208
Oh yeah, here we go.
Inhale in.

276
00:14:34,208 --> 00:14:36,417
Use an exhale to
slowly roll it up.

277
00:14:38,667 --> 00:14:39,792
Gorgeous.

278
00:14:39,792 --> 00:14:41,417
Here we go, come back to center.

279
00:14:41,417 --> 00:14:43,792
Now we're gonna bring the
soles of the feet together,

280
00:14:43,792 --> 00:14:45,834
Cobler's Pose.

281
00:14:45,834 --> 00:14:47,959
Maybe you start to
take some layers off here.

282
00:14:47,959 --> 00:14:50,208
I'm gonna take my
socks off just because.

283
00:14:50,208 --> 00:14:53,000
Keepin' it real.
Keepin' it real.

284
00:14:54,583 --> 00:14:59,208
Threw my socks out into
the internet, into the abyss.

285
00:14:59,208 --> 00:15:00,667
So if the hips are super tight

286
00:15:00,667 --> 00:15:03,792
(laughs) you're gonna
bring the heels way out.

287
00:15:04,875 --> 00:15:08,291
Again, this is about
kind of making it your own.

288
00:15:08,291 --> 00:15:10,083
That doesn't mean just doing
whatever you want but it's about

289
00:15:10,083 --> 00:15:13,041
really listening to your
bodies so that you can reap the

290
00:15:13,041 --> 00:15:16,417
benefits of yoga
that are so awesome.

291
00:15:16,417 --> 00:15:18,000
If the hips are
a little more open,

292
00:15:18,000 --> 00:15:21,208
then you can work to bring the
heels up closer to your center.

293
00:15:22,041 --> 00:15:24,375
And then I'll let you decide,
you can interlace the fingertips

294
00:15:24,375 --> 00:15:26,458
bring them around the toes

295
00:15:26,458 --> 00:15:29,041
or you can begin
to use the arch of

296
00:15:29,041 --> 00:15:30,667
the foot to open

297
00:15:32,166 --> 00:15:34,000
up the hips a little more

298
00:15:34,000 --> 00:15:36,125
or hands on the ankles.

299
00:15:36,125 --> 00:15:38,333
So make a choice and
then sit up nice and tall.

300
00:15:38,333 --> 00:15:40,125
Ground down through
the tops of the thighs.

301
00:15:40,125 --> 00:15:41,417
Take a deep breath in

302
00:15:43,250 --> 00:15:44,792
and a long breath out.

303
00:15:46,291 --> 00:15:47,959
And for these you
can breathe out through

304
00:15:47,959 --> 00:15:50,500
the nose or the mouth.
For this practice both are okay.

305
00:15:50,500 --> 00:15:52,375
You listen to your body.
Inhale.

306
00:15:54,250 --> 00:15:55,875
And exhale.

307
00:15:59,041 --> 00:16:01,125
And inhale one more time.

308
00:16:02,542 --> 00:16:05,208
And on this exhale actively
draw the shoulders down

309
00:16:05,208 --> 00:16:06,917
and draw the tops
of the thighs down.

310
00:16:06,917 --> 00:16:10,250
(sighs) Awesome.

311
00:16:10,250 --> 00:16:12,083
Then release the hands,
bring them to the knees.

312
00:16:12,083 --> 00:16:15,000
We're gonna slowly
close this chapter

313
00:16:16,333 --> 00:16:18,458
and we're gonna come
on to the all fours.

314
00:16:20,667 --> 00:16:23,750
Tabletop Position,
just a couple of these so

315
00:16:23,750 --> 00:16:25,583
set your foundation up quickly.

316
00:16:26,667 --> 00:16:28,875
And then moving with the
breath we're gonna inhale,

317
00:16:28,875 --> 00:16:31,041
drop the belly for Cow Pose.

318
00:16:32,083 --> 00:16:34,083
And on the exhale,
claw through the fingertips,

319
00:16:34,083 --> 00:16:37,125
press into the tops of the feet,
round through the spine for Cat.

320
00:16:38,708 --> 00:16:40,583
Inhale, drop the belly.

321
00:16:41,500 --> 00:16:42,417
Open the chest.

322
00:16:42,417 --> 00:16:46,083
And exhale, claw through
the fingertips, round.

323
00:16:47,542 --> 00:16:49,625
Inhale, drop the belly.

324
00:16:51,291 --> 00:16:53,417
Exhale, round through.

325
00:16:55,250 --> 00:16:56,875
Inhale, drop the belly.

326
00:16:58,417 --> 00:17:01,166
On the exhale,
curl your toes under,

327
00:17:01,166 --> 00:17:04,208
peel the hips up and back,
Downward Facing Dog.

328
00:17:04,208 --> 00:17:05,375
Try not to think too hard.

329
00:17:05,375 --> 00:17:08,125
Just feel this out and
listen to these alignment cues.

330
00:17:08,125 --> 00:17:11,125
You're gonna walk your
hands as wide as your yoga mat.

331
00:17:12,250 --> 00:17:13,375
You're gonna

332
00:17:14,165 --> 00:17:16,708
find an external rotation
of the upper arm bones

333
00:17:16,708 --> 00:17:19,708
out which means bring your elbow
creases to shine towards the

334
00:17:19,708 --> 00:17:21,959
front of your yoga mat.

335
00:17:21,959 --> 00:17:24,375
Then everyone bend
your knees generously.

336
00:17:24,375 --> 00:17:26,165
Send the hip creases up high.

337
00:17:27,165 --> 00:17:29,458
Inner thighs spiral in.

338
00:17:29,458 --> 00:17:34,166
And just to connect to
your center find more support,

339
00:17:34,166 --> 00:17:35,792
take some of the
weight out of your joints

340
00:17:35,792 --> 00:17:37,375
you're gonna hug
the low ribs in.

341
00:17:38,708 --> 00:17:43,959
This pose is super fun if
you're wearing a baggy sweater.

342
00:17:43,959 --> 00:17:48,166
You just kind of go into
what many people pay

343
00:17:48,166 --> 00:17:50,125
a lot of money at therapy for.

344
00:17:50,125 --> 00:17:53,250
You just kind of go into a
little heavenly safe space

345
00:17:54,125 --> 00:17:56,125
where you can listen to
the sound of your breath.

346
00:17:56,125 --> 00:17:57,708
(chuckles)

347
00:17:57,708 --> 00:17:59,041
Okay, take one more breath here.

348
00:17:59,041 --> 00:18:01,625
Maybe starting to pedal through
the legs or straighten the legs.

349
00:18:03,166 --> 00:18:06,959
Awesome, then slow descend of
the knees to kiss the earth.

350
00:18:06,959 --> 00:18:09,375
Great work. You're gonna
bring the big toes to touch.

351
00:18:09,375 --> 00:18:12,500
Bring the knees as wide as your
mat and send the hips on back,

352
00:18:12,500 --> 00:18:14,500
Extended Child's Pose.

353
00:18:15,625 --> 00:18:17,250
Forehead comes to the earth

354
00:18:17,875 --> 00:18:21,250
and you breath lots
of love in and out.

355
00:18:22,417 --> 00:18:23,917
Give your thinking mind a break.

356
00:18:23,917 --> 00:18:25,750
Whatever you have
on your to-do list.

357
00:18:25,750 --> 00:18:27,625
I'm sure it's lengthy

358
00:18:29,125 --> 00:18:32,417
but for now
you're already committed.

359
00:18:33,542 --> 00:18:35,834
Making the most of
this practice by working

360
00:18:35,834 --> 00:18:37,208
to be present with your breath.

361
00:18:46,083 --> 00:18:48,708
Notice if there are
places that you can soften.

362
00:18:48,708 --> 00:18:50,583
There probably are.

363
00:18:50,583 --> 00:18:52,792
Maybe around the hips,
maybe around the glutes.

364
00:18:54,166 --> 00:18:55,458
The glutes!

365
00:18:58,083 --> 00:18:59,250
Take one more inhale.

366
00:19:01,000 --> 00:19:03,625
Then on an exhale, carve a line
with the nose to look forward.

367
00:19:03,625 --> 00:19:06,000
Just play a little
piano with your hands.

368
00:19:06,000 --> 00:19:07,792
A little awareness
in the fingers.

369
00:19:09,000 --> 00:19:12,542
Benji likes, what do you like?

370
00:19:15,250 --> 00:19:16,750
He likes piano.

371
00:19:17,875 --> 00:19:20,333
Okay, and then from there
claw the fingertips down

372
00:19:20,333 --> 00:19:21,166
so you have lots of awareness

373
00:19:21,166 --> 00:19:23,041
in the hands
for this next thing.

374
00:19:23,041 --> 00:19:25,959
You're gonna walk the knees
underneath the hips and you're

375
00:19:25,959 --> 00:19:27,834
gonna curl the toes under and
you're gonna come to a Plank.

376
00:19:27,834 --> 00:19:28,750
What?!?

377
00:19:28,750 --> 00:19:29,708
You didn't think
that was gonna be Plank.

378
00:19:29,708 --> 00:19:32,291
You're gonna be here
for three, two, one.

379
00:19:32,291 --> 00:19:34,792
Hips up high and back,
Downward Dog.

380
00:19:36,375 --> 00:19:39,166
Head goes below the heart here.

381
00:19:39,166 --> 00:19:40,959
And on a next
inhale you're gonna

382
00:19:40,959 --> 00:19:43,166
slowly lift the
right leg up high.

383
00:19:44,333 --> 00:19:45,875
Inhale in.

384
00:19:45,875 --> 00:19:47,667
Exhale, bend your right knee.

385
00:19:47,667 --> 00:19:49,333
Take your right toes over
towards the left side of

386
00:19:49,333 --> 00:19:51,500
your mat, nice and easy.

387
00:19:51,500 --> 00:19:53,208
Great, then bring it
all the way back down,

388
00:19:53,208 --> 00:19:54,458
nice and slow.

389
00:19:54,458 --> 00:19:56,375
Inhale, lift the
left leg up high.

390
00:19:57,417 --> 00:19:58,583
Bend your knee.

391
00:19:58,583 --> 00:20:01,291
Take your left toes over towards
the right side of your mat.

392
00:20:01,291 --> 00:20:02,959
Take it nice and slow.

393
00:20:02,959 --> 00:20:05,500
And then slowly
bring it back to center.

394
00:20:05,500 --> 00:20:06,500
Really nice work.

395
00:20:06,500 --> 00:20:09,625
You're gonna come down on
to the knees nice and slow.

396
00:20:09,625 --> 00:20:11,375
Knees come together this time.

397
00:20:12,458 --> 00:20:14,250
And you'll send the hips back.

398
00:20:14,250 --> 00:20:15,792
And you're gonna
paint your yoga mat.

399
00:20:15,792 --> 00:20:17,667
So there's so much
awareness in every gesture,

400
00:20:17,667 --> 00:20:19,667
so loving, all the way back.

401
00:20:19,667 --> 00:20:23,041
Flick away any stress or tension
and then slowly melt

402
00:20:23,041 --> 00:20:24,500
forehead back to the earth.

403
00:20:24,500 --> 00:20:26,458
This time
shoulders round forward.

404
00:20:28,166 --> 00:20:32,875
Stay soft in your
fingers and breathe.

405
00:20:42,792 --> 00:20:46,291
With each exhale see if you can
relax your shoulders even more.

406
00:20:53,166 --> 00:20:56,834
And then stay here, you're gonna
take your thumbs and gently rub

407
00:20:56,834 --> 00:20:59,500
them across your
fingerprints once again.

408
00:21:00,708 --> 00:21:02,875
And if this shape is
not relaxing for you,

409
00:21:02,875 --> 00:21:04,750
you can simply do
this in a comfortable

410
00:21:04,750 --> 00:21:06,583
seated posture of your choice.

411
00:21:12,959 --> 00:21:15,667
Re-center by
finding your breath.

412
00:21:19,125 --> 00:21:20,375
Such a gift.

413
00:21:28,375 --> 00:21:29,708
Good work.

414
00:21:29,708 --> 00:21:31,125
Release the finger rubbing.

415
00:21:31,125 --> 00:21:32,375
(laughs) Hey yo!

416
00:21:32,375 --> 00:21:33,875
And slowly roll up.

417
00:21:35,917 --> 00:21:37,917
You're gonna come
now through to a seat.

418
00:21:37,917 --> 00:21:41,125
We're gonna send the legs out
long for Paschimottanasana.

419
00:21:42,542 --> 00:21:45,583
So you'll maybe move the fleshy
part of the buttocks aside.

420
00:21:45,583 --> 00:21:47,291
You're gonna send
the legs out long.

421
00:21:48,041 --> 00:21:49,959
And we're gonna inhale in here.

422
00:21:49,959 --> 00:21:50,959
Reach for the sky.

423
00:21:50,959 --> 00:21:52,834
Bend the knees
as much as you need.

424
00:21:52,834 --> 00:21:55,083
And then exhale,
draping forward one last time.

425
00:21:56,917 --> 00:22:00,917
So you can grab the big
toe with your peace fingers.

426
00:22:00,917 --> 00:22:03,708
You can grab the
outer edges of your feet.

427
00:22:03,708 --> 00:22:05,834
Maybe grabbing the pant leg.

428
00:22:07,375 --> 00:22:08,667
Check it out.

429
00:22:08,667 --> 00:22:11,542
And then in time you can
work to maybe find more length

430
00:22:11,542 --> 00:22:12,750
in the back of the legs.

431
00:22:14,417 --> 00:22:15,750
When you're
ready allow the weight of

432
00:22:15,750 --> 00:22:18,000
your head to softly fold down.

433
00:22:25,166 --> 00:22:27,959
And remember your breath.

434
00:22:29,375 --> 00:22:32,500
Feel the skin on your back
stretch with every inhale

435
00:22:33,375 --> 00:22:36,500
and the shoulders soften
and relax with every exhale.

436
00:22:46,291 --> 00:22:50,625
Cool, then you'll gently
release whatever bind you have,

437
00:22:50,625 --> 00:22:53,625
roll up, just take a
moment to pause here and feel.

438
00:22:59,708 --> 00:23:02,542
Great, and then you're gonna
swim the fingertips around.

439
00:23:03,834 --> 00:23:06,083
Fingers are gonna stay
facing towards your bod,

440
00:23:06,083 --> 00:23:07,750
then you're
gonna plant the palms.

441
00:23:09,041 --> 00:23:11,000
Then you're gonna
bring the feet to the earth.

442
00:23:11,000 --> 00:23:12,708
Knees up high.

443
00:23:12,708 --> 00:23:14,834
You're gonna
rotate the shoulders out.

444
00:23:15,625 --> 00:23:17,125
You're gonna lift
up through the chest.

445
00:23:17,125 --> 00:23:18,500
We're only going
to do one of these.

446
00:23:18,500 --> 00:23:19,834
You're gonna
ground through the feet.

447
00:23:19,834 --> 00:23:21,166
Peek at me first if you need to.

448
00:23:21,166 --> 00:23:22,417
You're gonna inhale in.

449
00:23:22,417 --> 00:23:24,417
Exhale,
anchoring navel to spine.

450
00:23:24,417 --> 00:23:26,291
Ground through the feet,
ground through the hands,

451
00:23:26,291 --> 00:23:28,208
open up through the chest,
the shoulders.

452
00:23:28,208 --> 00:23:30,375
Don't worry about
getting straight here Tabletop,

453
00:23:30,375 --> 00:23:31,792
just focus on your shoulders.

454
00:23:31,792 --> 00:23:33,792
So you're gonna
inhale to rise up.

455
00:23:35,291 --> 00:23:37,250
Stay long in the neck,
nice and easy.

456
00:23:37,250 --> 00:23:39,041
Big shoulder
stretch here just one.

457
00:23:39,792 --> 00:23:41,500
When you're ready, join me.
Here we go.

458
00:23:41,500 --> 00:23:42,792
Everyone's watching
me all around the world.

459
00:23:42,792 --> 00:23:43,834
(laughs) Just kidding.

460
00:23:43,834 --> 00:23:46,250
Inhale, lift up high even more.

461
00:23:47,291 --> 00:23:50,959
And then use an exhale to
slowly lower down with control.

462
00:23:50,959 --> 00:23:53,458
Cross the ankles, come
to your meditation seat,

463
00:23:53,458 --> 00:23:55,000
palms face up and just feel.

464
00:23:55,000 --> 00:23:56,250
Close your eyes.

465
00:24:01,792 --> 00:24:02,750
You rock.

466
00:24:03,750 --> 00:24:06,250
Okay, from here
bring the hands together.

467
00:24:06,250 --> 00:24:08,667
You're gonna rub 'em
together for a little heat.

468
00:24:10,583 --> 00:24:12,250
Then get a little faster.

469
00:24:12,250 --> 00:24:13,750
And a little faster,
and a little faster,

470
00:24:13,750 --> 00:24:15,083
and a little faster
and when you're ready

471
00:24:15,083 --> 00:24:16,667
bring 'em right to your heart.
Aw.

472
00:24:17,959 --> 00:24:18,834
Close your eyes.

473
00:24:23,500 --> 00:24:26,250
Quietly whisper to yourself,
you can whisper this out loud or

474
00:24:26,250 --> 00:24:27,458
just in your head,

475
00:24:30,166 --> 00:24:31,542
"I am calm.

476
00:24:35,750 --> 00:24:36,750
"I am strong."

477
00:24:41,667 --> 00:24:42,583
Cool.

478
00:24:45,500 --> 00:24:47,125
How does it feel?

479
00:24:47,125 --> 00:24:49,667
Okay, now we're gonna get into
the best part of this practice

480
00:24:49,667 --> 00:24:52,917
which is a little
relaxation to end.

481
00:24:52,917 --> 00:24:56,625
So in past Yoga With Adriene
practices we've actually used

482
00:24:56,625 --> 00:24:58,875
the props you
know like restorative.

483
00:24:58,875 --> 00:25:01,083
Today you get to decide how to
use your pillow and blanket.

484
00:25:01,083 --> 00:25:04,166
I just wanted to try to urge you
to bring it to the mat so that

485
00:25:04,166 --> 00:25:05,917
you could feel really
good at the end of this.

486
00:25:05,917 --> 00:25:08,583
So your mind's gonna go,
"Oh, I'm gonna stop this here.

487
00:25:08,583 --> 00:25:10,542
"I don't have time."
Don't skip this part.

488
00:25:10,542 --> 00:25:12,792
This is the best part and
we won't be here too long.

489
00:25:12,792 --> 00:25:15,083
So you're gonna grab your pillow
and you have an option depending

490
00:25:15,083 --> 00:25:17,708
on what you
brought to class today.

491
00:25:17,708 --> 00:25:19,291
(chuckles)

492
00:25:19,291 --> 00:25:20,875
This is the best part.

493
00:25:20,875 --> 00:25:22,625
This is one of the things
I love about at home yoga,

494
00:25:22,625 --> 00:25:27,375
too is like, you know,
with each moment,

495
00:25:27,375 --> 00:25:29,500
with each year, you know

496
00:25:29,500 --> 00:25:33,208
and with the state of our world

497
00:25:33,208 --> 00:25:36,667
there's so much that needs to be
done and there's so much to tend

498
00:25:36,667 --> 00:25:41,041
to and the bar is high
and the world absolutely

499
00:25:41,041 --> 00:25:43,166
does need us at our best.

500
00:25:43,166 --> 00:25:46,750
But that doesn't
mean you can skimp on

501
00:25:46,750 --> 00:25:48,834
the things that
make you feel good.

502
00:25:48,834 --> 00:25:50,583
The child-like moments.

503
00:25:50,583 --> 00:25:52,834
And I think at home
yoga has all of those

504
00:25:52,834 --> 00:25:53,875
things wrapped up into one.

505
00:25:53,875 --> 00:25:57,333
Whether you're wanting to bulk
your muscles or improve your

506
00:25:57,333 --> 00:25:59,667
digestion or just

507
00:25:59,667 --> 00:26:02,333
take a moment to lay
in a blanky just like you

508
00:26:02,333 --> 00:26:04,417
did when you
were a kid watching,

509
00:26:04,417 --> 00:26:06,708
you know, the
sunset or something.

510
00:26:06,708 --> 00:26:08,291
I don't know.

511
00:26:08,291 --> 00:26:10,208
So you're gonna use, hey buddy,

512
00:26:10,208 --> 00:26:11,041
you want to come
do this part with me?

513
00:26:11,041 --> 00:26:12,375
Come on!
Come here!

514
00:26:12,375 --> 00:26:14,333
Come here.

515
00:26:14,333 --> 00:26:15,917
You love blankets.

516
00:26:15,917 --> 00:26:17,959
Yoga!

517
00:26:17,959 --> 00:26:20,125
Good boy!

518
00:26:20,125 --> 00:26:25,333
So you can use your pillow
as a pillow or like maybe say

519
00:26:25,333 --> 00:26:27,250
you're with child
or maybe your pillow

520
00:26:27,250 --> 00:26:29,250
is just like a really good

521
00:26:29,250 --> 00:26:31,875
in-between the leg pillow,
you can use it for that

522
00:26:31,875 --> 00:26:35,083
and use your arm as a pillow.

523
00:26:35,083 --> 00:26:36,875
Maybe you have a
little low back pain,

524
00:26:36,875 --> 00:26:39,250
you want to use your
pillow underneath the legs.

525
00:26:41,583 --> 00:26:42,583
And then blanket, same thing.

526
00:26:42,583 --> 00:26:46,792
You can lay it down
flat and lay on your blanket.

527
00:26:46,792 --> 00:26:49,917
Or you can lay it flat if you're
a kiddo or if you're a kid at

528
00:26:49,917 --> 00:26:52,959
heart, you can roll
up into taquito pose.

529
00:26:52,959 --> 00:26:56,041
That's um,
I'm gonna patent that.

530
00:26:56,041 --> 00:26:57,834
Taquito yoga.

531
00:26:57,834 --> 00:26:58,875
Just kidding.

532
00:26:58,875 --> 00:27:01,875
So I really hope that you
haven't stopped the video yet.

533
00:27:01,875 --> 00:27:03,792
I guess if you did you
wouldn't be hearing me say this.

534
00:27:03,792 --> 00:27:07,625
(laughs) So by now
we're getting into it.

535
00:27:07,625 --> 00:27:08,792
Just, let's just do it.

536
00:27:08,792 --> 00:27:10,375
Let's just see what happens.

537
00:27:10,375 --> 00:27:12,291
This is important too.

538
00:27:12,291 --> 00:27:14,083
So you're gonna get into a
place that feels really good.

539
00:27:14,083 --> 00:27:16,458
I'm gonna do under the legs
'cause my low back and then

540
00:27:16,458 --> 00:27:19,667
we're gonna come down and you're
gonna into your blanket and

541
00:27:19,667 --> 00:27:21,166
you're probably a
little bit smiling.

542
00:27:21,166 --> 00:27:23,333
If not, inner smiling.

543
00:27:23,333 --> 00:27:27,417
If not, you better practice,
you better try one on for size.

544
00:27:27,417 --> 00:27:29,417
You're gonna get
into your cozy state.

545
00:27:34,667 --> 00:27:40,000
And for one to two minutes,
we're gonna relax. Okay?

546
00:27:40,000 --> 00:27:41,542
So get into your cozy state.

547
00:27:41,542 --> 00:27:43,500
I don't care about what you
think about or what you do

548
00:27:43,500 --> 00:27:46,500
but I encourage you to
try to enjoy yourself.

549
00:27:49,959 --> 00:27:52,542
Benji's gonna come back, yeah.

550
00:27:53,708 --> 00:27:55,000
Great work.

551
00:27:56,250 --> 00:27:58,792
A true yoga dog.

552
00:27:58,792 --> 00:28:00,875
Thank you.

553
00:28:00,875 --> 00:28:03,166
Come over here so we
can let our friends relax

554
00:28:03,166 --> 00:28:04,667
and not pay attention to us.

555
00:28:04,667 --> 00:28:05,542
Come on.

556
00:28:05,542 --> 00:28:06,542
Come over here, bud.

557
00:28:06,542 --> 00:28:07,792
Lay down!

558
00:28:07,792 --> 00:28:09,667
Lay down. Good boy.

559
00:28:09,667 --> 00:28:11,417
Can you lay down?
Can you lay down?

560
00:28:11,417 --> 00:28:12,667
Lay down?

561
00:28:12,667 --> 00:28:16,041
Okay, there we go, awesome.

562
00:28:16,041 --> 00:28:17,250
Okay everyone.

563
00:28:17,250 --> 00:28:19,083
Hopefully by now
you're in your posture.

564
00:28:21,458 --> 00:28:23,708
We're gonna take a deep
breath in as a collective,

565
00:28:23,708 --> 00:28:24,708
as a group.

566
00:28:26,417 --> 00:28:30,291
What a gift it is to just say,
"You know what?

567
00:28:30,291 --> 00:28:32,291
"Okay, yes."

568
00:28:35,125 --> 00:28:37,834
Once you found your shape,
try to find a little stillness.

569
00:28:38,834 --> 00:28:41,667
And as a collective,
as a community,

570
00:28:41,667 --> 00:28:43,792
as a globe think how cool.

571
00:28:43,792 --> 00:28:45,500
We're gonna take
a deep breath in.

572
00:28:47,667 --> 00:28:51,708
And on your exhale, close your
eyes and relax the weight of

573
00:28:51,708 --> 00:28:55,041
your body completely
and fully into the earth.

574
00:28:55,041 --> 00:28:58,375
(light music)

575
00:29:41,458 --> 00:29:43,750
Let your breath
be soft and easy.

576
00:29:52,875 --> 00:29:55,041
You can soften
any places where you

577
00:29:55,041 --> 00:29:57,417
might be holding or clenching.

578
00:30:14,083 --> 00:30:17,208
Even if you do
not feel relaxed here,

579
00:30:17,208 --> 00:30:18,917
maybe your mind's too busy

580
00:30:20,542 --> 00:30:22,333
or there are distractions,

581
00:30:24,542 --> 00:30:26,333
stay anyway.

582
00:30:31,291 --> 00:30:33,792
Be open to dropping in.

583
00:31:28,959 --> 00:31:30,875
Stay put wherever you are.

584
00:31:33,000 --> 00:31:35,875
And just slowly,
very slowly remember

585
00:31:36,834 --> 00:31:38,500
this little mantra.

586
00:31:41,792 --> 00:31:44,750
The breath always comes first.

587
00:31:49,875 --> 00:31:52,667
The breath always comes first.

588
00:31:52,667 --> 00:31:54,917
Remember.

589
00:31:54,917 --> 00:31:57,667
So you can gently begin
to deepen your breath now.

590
00:31:57,667 --> 00:31:58,834
(clears throat)

591
00:31:59,917 --> 00:32:03,000
And remember this
little reminder, this mantra

592
00:32:04,375 --> 00:32:07,125
when you roll off
the mat and get up

593
00:32:07,125 --> 00:32:08,875
and get on out
there into the world.

594
00:32:12,458 --> 00:32:15,417
I'm gonna sign off here just in
case anyone wants to pause the

595
00:32:15,417 --> 00:32:16,792
video and stay put.

596
00:32:18,834 --> 00:32:20,792
So for anyone
who'd like to join me,

597
00:32:20,792 --> 00:32:23,250
you can bring your palms
together in any way that feels

598
00:32:23,250 --> 00:32:27,834
good whether you're on
your side or on your back.

599
00:32:27,834 --> 00:32:29,041
Or seated.

600
00:32:31,208 --> 00:32:33,250
We'll just bring the
palms up to the forehead

601
00:32:33,250 --> 00:32:35,000
and take a deep breath in.

602
00:32:36,542 --> 00:32:39,250
A light in me
honors the light in you.

603
00:32:41,542 --> 00:32:43,083
Namaste.

604
00:32:44,458 --> 00:32:47,875
(gentle music)