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- What's up everyone?

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Welcome to Yoga with Adriene.

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I'm Adriene, and today we
have an awesome practice

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that's going to 
balance the root chakra

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and ground you into gratitude,

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

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(upbeat music)

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Alright my sweet friends,
let's begin in Sukhasana,

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a nice, cross-legged seat.

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You can sit up on a little
blanky or a little towel

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if you like to lift the
hips to help you gain length

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and lift up through the spine.

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So come on down to yoga town.

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(laughing)

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And let's just take 
a moment to settle in.

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Head over heart, 
heart over the pelvis.

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And someone asked me
recently what that meant,

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on Twitter I think.

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These modern times, am I right?

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And, when I say head over
heart, heart over pelvis,

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it's a couple things.

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First of all, just kind
of on a superficial level,

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it's just about aligning
this recognizable spot,

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the head over the heart, and
then the anatomy of the pelvis.

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So for me, 
it's just a little visual.

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Part two of that is 
I'm taking a moment

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to really honor 
this line of the spine,

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which is perfect as we
begin our practice today,

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because today's practice
is about balancing

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the root chakra.

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So once you get settled in here,

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head over heart, 
heart over pelvis,

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take a moment to 
relax your shoulders

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and then trust me, trust
the video, trust yourself,

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and take a moment 
to close your eyes.

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And as you sit up 
nice and tall here,

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eyes closed, 
just taking a moment

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to go inward.

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It's more helpful sometimes
to close the eyes.

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I'd like to invite you to
try to come into the role

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of the observer here.

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Taking a moment to just
take stock, slow down.

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And take this time for yourself.

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Really take it.

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You're here.
You're here for a reason.

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So let's embrace 
this time together.

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We'll take a deep breath
in through the nose.

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And exhale out 
through the mouth.

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(exhaling breath)

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Again, big inhale in 
through the nose.

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And exhale, empty it out.

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And one more time, don't be shy.

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Scare the person 
in the other room.

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Deep breath in.

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(inhaling breath)

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And empty it out.

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(exhaling breath)

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Awesome, open your eyes
if you haven't already.

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We're just gonna 
take a second to connect

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to this area at the 
base of the spine

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where the root chakra lies.

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My assistant, Benji, everybody.

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So go ahead and take your
right hand right to the pelvis

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area here, and then 
left hand on top,

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and then loop your shoulders
and lift your heart,

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and just sit up nice and tall.

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So the knuckles are
gonna kind of draw down

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as the heart lifts up.

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Then gently begin 
to deepen your breath.

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And just bring your
awareness to this space

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right at the pelvic floor.

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And so there's a 
hammock of muscle there

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that we're gonna 
try to engage here.

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Some of you are familiar 
with Mula Bandha.

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And just sending some
awareness there, best you can,

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whatever that means to you,

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and then seeing, 
when you're ready,

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if you can engage the
muscles of the pelvic floor

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and draw upward.

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And even if it's just a visual,

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even if you just use
your imagination, right,

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see if you can draw 
a little awareness

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all the way up 
from the pelvic floor

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and use the hands 
to kind of guide that.

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So use your hands, just
hang with me, come on now,

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all the way up.

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And pass the face.

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And then eventually 
we'll reach all the way up,

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fingertips towards the sky.

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But as you reach the arms up,

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see if you can still 
maintain that connect

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to the pelvic floor.

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Again, maybe even 
engaging those muscles,

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lifting up all the way through
that center plumb line.

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And then when you're ready,
ground down through the legs

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and reach the fingertips
up high, big stretch here.

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And then exhale, rain it down,

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fingertips are gonna kiss
the floor at your sides.

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As you rain the fingertips down,

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see if you can maintain that
lift up from the pelvic floor.

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And pinkies back, 
thumbs forward.

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You might even walk the
pinkies back a little bit

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to maintain this lift
up through the chest.

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We'll inhale in, smile.

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And exhale, plant the left palm,

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nice, slow reach with the
right fingertips up and over.

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Take a side body stretch
here that feels good.

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See if you can 
maintain that awareness

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even if it's just kind of
sending a little visual

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to the base of the spine
as you reach and stretch.

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Maybe pull the thumb back.

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Maybe tug the shoulders
away from the ears.

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Stay grounded 
through your lower body

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so tops of the thighs
anchor you down here.

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Here we go, big inhale in.

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Exhale, slowly 
come back to center.

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Keep an awareness of this
pelvic floor drawing up.

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Inhale in.

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And exhale, 
right hand comes down

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and left fingertips reach up
and over, side body stretch.

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(exhaling breath)

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Maybe tug the 
shoulders away here.

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Maybe pull that left thumb back.

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Inhale.

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And exhale, back to center.

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Awesome, we're gonna bring
the palms together now,

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Anjali Mudra at 
the heart, and again,

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just see if you can drawl
some awareness, Texas, drawl!

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Draw some awareness up
from the pelvic floor.

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So the root chakra is a lot.

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There's a lot going on there,

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but for today, we're focusing
on this mantra, I am.

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So when we take time to
connect and balance this

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root chakra,

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we take time to 
honor our true self

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and also recognize

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when we are not 
feeling balanced,

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when we are not feeling stable,

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when we are not feeling well.

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And we use this system
of the chakras and yoga

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to acknowledge that 
and then work it out.

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So all that to say that
we're using the tools

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of yoga today to, not just
balance out the chakras,

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but to actually recognize
like, oh, how am I feeling?

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Or, whoa, you're right, yoga.

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I didn't realize that I've
been pretty scared lately

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or pretty anxious, 
or pretty out of whack.

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So try not to define
what's going on too much,

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but just recognize 
that this chakra

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is really all about I am.

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It's about security.

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It's about stability.

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It's about feeling
comfortable in your own shoes

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and doing the work, the
processing, to balance that out.

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It's also really good
if you've been having

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trouble with digestion.

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Anyone with any eating
disorders, root chakra balance,

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oh my God, let's do it!

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So let's play today.

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Drawing up through the
pelvic floor, inhale in.

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Exhale, navel draws back, 
chin to chest,

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we round the spine.

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Couple breaths here as you
round through the back body,

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bowing head to heart, 
heart to pelvis,

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starting to stretch 
out through the neck.

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Then press in your foundation,

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that which is 
touching the earth.

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Draw energy up 
from that root chakra

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and inhale, lift your heart.

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So it's kind of a 
Cat-Cow motion here,

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but seated in Sukhasana.

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We inhale, open up through
the throat chakra all the way,

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lift your chin, and then exhale.

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Chin to chest, 
rounding through the spine.

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Don't rush it here.

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Inhale, lifts you up.

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Careful not to crunch 
back of the neck,

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so keep it nice and integrated.

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And exhale, rounding forward.

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As you round, 
see if you can lift up

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through that pelvic
floor, keeping awareness

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in the base of the spine.

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One more time again,
moving with the breath,

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embracing the process here.

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The experimentation of
balancing that root chakra.

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Fabulous, then inhale,
come back up, Sukhasana.

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And take a moment to once
again close your eyes

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and inhale lots of gratitude in,

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whatever that means to you.

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Maybe think about someone or
something you're grateful for,

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and then on a big exhale,
relax your shoulders.

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Empty it out.

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One more time, inhale,
lots of gratitude in.

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And notice how you 
feel as you exhale out.

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Tapping into that 
gratitude, so important.

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Alright, bat the eyelashes open.

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We're gonna swim 
the fingertips around,

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all the way around, 
around, around.

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Fingertips are gonna 
come behind the back.

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I'll actually turn to the
side so you can see this.

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And one more time, drawing
energy up from that root chakra,

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so all the way from the
muscles of the pelvic floor.

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We'll do a video on Mula Bandha,

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but for today just do your best

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connecting to what
it feels like today

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to lift up from that place.

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And we're gonna hug the
elbows into the center line,

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and lengthen up 
through the side body.

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One more time, big inhale.

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Open your heart.

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And exhale, release, 
chin to chest.

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Keep the fingertips 
on the earth.

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Awesome, Thriller arms
here take us forward,

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so send the wrists
forward, fingertips down,

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loop the shoulders.

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Inhale, smile and lift.

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Just stretching through 
the forearms here.

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And then flip the script.

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If you need more, you can
take the hands to the fingers.

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Alright, now today, 
trying to move from

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a place of connect.

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So, we jerk ourselves around
and we rush ourselves,

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and we rush each 
other off the mat.

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On the mat, 
we don't need to do that,

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so try to move from 
a place of connect,

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and I feel like really
moving with this awareness

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of gratitude and 
also root chakra,

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this awareness at the base
of the spine can help you,

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so consider that 
as you transition

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in and out of things today.

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That's a little advanced,
but I think we're all

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ready to move in that way,
move in a way that feels good.

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Move from a place of connect.

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If you practice doing
that on the yoga mat,

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it's gonna be so 
much easier to move

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in a meaningful way off the mat.

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Okay, here we go.

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So, here I go, coming forward,

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taking the fingertips forward,

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again, think about this idea
that's not what we do here

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on the yoga mat, but how
we do it as you come to

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Extended Child's Pose.

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So you might need to 
back the truck up a little,

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but just move nice and slow.

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Be kind to yourself today.

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Be gentle.

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Big toes come together.

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Knees as wide as the yoga mat,

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and then we send the hips back

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whenever you're ready, 
nice and slow.

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So again, soft, easy
movement as you come into

252
00:12:11,564 --> 00:12:13,691
Extended Child's Pose.

253
00:12:13,691 --> 00:12:16,986
No need to rush today or ever.

254
00:12:16,986 --> 00:12:19,864
And no need to 
jerk yourself around.

255
00:12:19,864 --> 00:12:20,698
Hey-o.

256
00:12:20,698 --> 00:12:22,222
(laughing)
Terrible.

257
00:12:23,242 --> 00:12:25,203
Reach the fingertips forward.

258
00:12:25,203 --> 00:12:26,955
Take a big inhale in.

259
00:12:28,581 --> 00:12:32,752
And exhale, close your eyes,
empty it out.

260
00:12:32,752 --> 00:12:36,673
Now once again, 
inhale lots of gratitude.

261
00:12:36,673 --> 00:12:39,300
And as you exhale, 
do think about someone

262
00:12:39,300 --> 00:12:41,594
or something that
you're grateful for,

263
00:12:41,594 --> 00:12:44,931
and then notice how 
that makes you feel.

264
00:12:49,978 --> 00:12:52,730
(deep breathing)

265
00:12:57,193 --> 00:12:59,529
Then on your next inhale,
imagine the breath

266
00:12:59,529 --> 00:13:01,531
traveling all the way
in through the nostrils,

267
00:13:01,531 --> 00:13:04,325
all the way down through
the base of the spine.

268
00:13:04,325 --> 00:13:06,619
Filling the lower 
back body with air.

269
00:13:06,619 --> 00:13:08,579
You can even feel the
skin of the back stretch.

270
00:13:08,579 --> 00:13:12,542
You're breathing in 
so big and buoyant.

271
00:13:12,542 --> 00:13:14,794
And then exhale, let it go.

272
00:13:15,712 --> 00:13:17,380
Awesome, press into 
the tops of the feet.

273
00:13:17,380 --> 00:13:18,965
Again, move from 
a place of connect,

274
00:13:18,965 --> 00:13:19,924
whatever that means to you,

275
00:13:19,924 --> 00:13:22,927
whether it's anatomical, 
maybe it's giving

276
00:13:22,927 --> 00:13:25,930
the thinking mind a break here,
just moving with the breath.

277
00:13:25,930 --> 00:13:27,932
We'll come to all fours.

278
00:13:30,018 --> 00:13:32,854
Fabulous, bring the knees
underneath the hip points,

279
00:13:32,854 --> 00:13:35,314
and we're gonna walk
the hands to the knees,

280
00:13:35,314 --> 00:13:37,692
curl the toes under, 
and then pop up here

281
00:13:37,692 --> 00:13:39,902
to a little Froggy Pose.

282
00:13:39,902 --> 00:13:43,465
So, coming into the hips here.

283
00:13:44,562 --> 00:13:46,325
Opening up through 
that root chakra.

284
00:13:46,325 --> 00:13:48,202
So for now, come this way.

285
00:13:48,202 --> 00:13:49,746
For now, we're gonna do
a little Froggy Pose,

286
00:13:49,746 --> 00:13:51,330
waking up the feet.

287
00:13:53,833 --> 00:13:57,003
So a lot of work with the
feet for root chakra balance,

288
00:13:57,003 --> 00:14:01,174
so you might even give your
arches a little massage.

289
00:14:03,634 --> 00:14:05,595
And if you're feelin' 
pretty good here,

290
00:14:05,595 --> 00:14:10,141
then you'll lower the heels
and come into a yogi squat.

291
00:14:10,141 --> 00:14:11,809
But if you're new to the
practice or your feet

292
00:14:11,809 --> 00:14:14,062
are really tight, 
or you have flat feet,

293
00:14:14,062 --> 00:14:17,231
then you're gonna want to
work maybe one foot at a time,

294
00:14:17,231 --> 00:14:19,567
and everyone's gonna want
to breathe super big,

295
00:14:19,567 --> 00:14:20,610
buoyant breaths here.

296
00:14:20,610 --> 00:14:22,361
You gotta bring the breath,

297
00:14:22,361 --> 00:14:25,865
especially in this 
nature of the video

298
00:14:25,865 --> 00:14:27,617
and at home practice,
or wherever you are,

299
00:14:27,617 --> 00:14:29,577
tell me where you are in
the comments down below.

300
00:14:29,577 --> 00:14:31,162
I'd love to hear where
people are practicing.

301
00:14:31,162 --> 00:14:32,580
It's so much fun.

302
00:14:32,580 --> 00:14:35,833
All over the world, on
vacation, in hotel rooms,

303
00:14:35,833 --> 00:14:38,920
with your kids, 
with your puppy dogs.

304
00:14:40,713 --> 00:14:43,382
So, that said, you gotta
bring the breath, right?

305
00:14:43,382 --> 00:14:46,385
We're not in the room 
together physically.

306
00:14:46,385 --> 00:14:49,680
So you are responsible for
bringing the Pranayama,

307
00:14:49,680 --> 00:14:51,390
and especially when 
doing chakra work,

308
00:14:51,390 --> 00:14:54,477
it's so important to make
sure that you're really

309
00:14:54,477 --> 00:14:58,689
tending to the Pranayama
portion of your practice.

310
00:14:58,689 --> 00:15:00,191
So everyone's gonna 
be doing a different

311
00:15:00,191 --> 00:15:01,275
version of this here.

312
00:15:01,275 --> 00:15:05,321
Maybe you come into a
nice, low yogi squat.

313
00:15:05,321 --> 00:15:08,908
And for me this is one of
my favorite grounding poses

314
00:15:08,908 --> 00:15:11,494
that also is a little bit of
an embodiment of gratitude

315
00:15:11,494 --> 00:15:14,736
for me, 'cause this reminds me

316
00:15:14,736 --> 00:15:18,126
of our ancestors, this shape.

317
00:15:18,126 --> 00:15:21,921
There's still so many people
in so many different cultures

318
00:15:21,921 --> 00:15:25,675
around the world that still
do so many tasks here,

319
00:15:25,675 --> 00:15:27,844
eating, cooking, birthing.

320
00:15:29,762 --> 00:15:31,931
Pooping, okay I'll say it.

321
00:15:31,931 --> 00:15:33,182
I'm not afraid.

322
00:15:34,684 --> 00:15:38,437
And so, I'm not just
trying to be cute here.

323
00:15:38,437 --> 00:15:40,398
So take a moment 
to close your eyes

324
00:15:40,398 --> 00:15:42,108
and just connect to your roots,
whatever that means to you.

325
00:15:42,108 --> 00:15:44,318
Maybe you think 
of a family member.

326
00:15:44,318 --> 00:15:48,239
Maybe there's something coming
up as you open up the hips,

327
00:15:48,239 --> 00:15:51,284
and maybe you forgot to breathe,
so start breathing deep,

328
00:15:51,284 --> 00:15:54,453
nice, slow, loving, 
grounding breaths.

329
00:15:57,707 --> 00:15:59,542
Come into an 
audible breath here.

330
00:15:59,542 --> 00:16:02,378
(exhaling breath)

331
00:16:04,172 --> 00:16:05,923
And then if you're 
in the Froggy posture,

332
00:16:05,923 --> 00:16:07,508
see if you can just 
get a little bit lighter

333
00:16:07,508 --> 00:16:10,344
on the fingertips and if
you're in the yogic squat,

334
00:16:10,344 --> 00:16:12,305
and you're feelin' 
pretty comfortable,

335
00:16:12,305 --> 00:16:14,599
find a little resistance
of pressing the arms

336
00:16:14,599 --> 00:16:17,393
into the legs and then squeezing
the legs into the arms.

337
00:16:17,393 --> 00:16:20,021
We're here for one more breath
cycle, guys, you got this.

338
00:16:20,021 --> 00:16:21,147
Deep breath in.

339
00:16:21,147 --> 00:16:23,399
(inhaling)

340
00:16:24,942 --> 00:16:26,944
And a slow exhale out.

341
00:16:26,944 --> 00:16:29,989
(exhaling)

342
00:16:29,989 --> 00:16:32,491
Beautiful, now slow 
and easy, again,

343
00:16:32,491 --> 00:16:33,701
connect the dots here.

344
00:16:33,701 --> 00:16:35,786
Move from a place 
of connect here.

345
00:16:35,786 --> 00:16:39,790
We're gonna slowly bring
the fingertips forward,

346
00:16:39,790 --> 00:16:41,542
and make our way 
to Downward Dog.

347
00:16:41,542 --> 00:16:42,627
So take your time.

348
00:16:42,627 --> 00:16:45,963
In fact, I invite you to
move slow motion-like,

349
00:16:45,963 --> 00:16:48,633
feel the sensation in 
the hip sockets

350
00:16:48,633 --> 00:16:52,178
as you come to a 
nice Downward Dog,

351
00:16:52,178 --> 00:16:55,890
walking the toes back,
sending the hips up high,

352
00:16:55,890 --> 00:17:01,021
planting firmly into all
your fingers, fingerprints.

353
00:17:01,854 --> 00:17:03,814
And then finding 
that external rotation

354
00:17:03,814 --> 00:17:07,818
of the shoulders here as
you maybe pedal it out.

355
00:17:09,319 --> 00:17:11,239
Reconnect with your breath.

356
00:17:11,239 --> 00:17:12,198
And then when you're ready,

357
00:17:12,198 --> 00:17:15,617
turn your big toes in, 
really opening up,

358
00:17:16,577 --> 00:17:20,455
sitting bones left to
right, heart melting back,

359
00:17:20,455 --> 00:17:22,333
and then find that zip
up through the front.

360
00:17:22,333 --> 00:17:23,667
Navel draws in.

361
00:17:23,667 --> 00:17:26,503
Take one more 
deep breath in here.

362
00:17:28,172 --> 00:17:29,674
And then exhale out 
through the mouth.

363
00:17:29,674 --> 00:17:30,633
Let something go.

364
00:17:30,633 --> 00:17:33,261
(exhaling)

365
00:17:33,261 --> 00:17:37,770
Awesome, walk the 
feet up to the hands

366
00:17:37,770 --> 00:17:39,767
or the hands back to the feet.

367
00:17:39,767 --> 00:17:42,561
We're gonna come 
into a Forward Fold

368
00:17:42,561 --> 00:17:45,314
anywhere on your mat,
Uttanasana.

369
00:17:47,316 --> 00:17:49,110
So we're gonna be here for
a couple breath cycles,

370
00:17:49,110 --> 00:17:51,946
so bring the 
feet hip width apart.

371
00:17:53,656 --> 00:17:55,241
And bend the knees.

372
00:17:58,536 --> 00:17:59,787
And then starting with the feet,

373
00:17:59,787 --> 00:18:01,622
we're gonna lift the toes,

374
00:18:01,622 --> 00:18:05,084
and starting with the
pinky toe, I'm gonna try to

375
00:18:05,084 --> 00:18:07,169
put one toe down at a time.

376
00:18:07,169 --> 00:18:08,254
And remember this is a practice.

377
00:18:08,254 --> 00:18:10,548
This is about exploration
so try to stay present

378
00:18:10,548 --> 00:18:12,967
for yourself, 
super important today,

379
00:18:12,967 --> 00:18:14,343
and every time you hit your mat.

380
00:18:14,343 --> 00:18:18,431
Just try to stay really
present for yourself.

381
00:18:18,431 --> 00:18:22,101
And then after you've done a
couple rounds with the toes,

382
00:18:22,101 --> 00:18:23,811
starting with the pinky
toe and trying to put

383
00:18:23,811 --> 00:18:26,147
the toes down one at a time.

384
00:18:27,356 --> 00:18:31,277
Then release the head
and shake the head loose.

385
00:18:34,196 --> 00:18:38,576
So a lot of times when the
root chakra is out of balance,

386
00:18:38,576 --> 00:18:41,996
out of whack, 
we feel stressed out,

387
00:18:41,996 --> 00:18:44,540
we get insecure,

388
00:18:44,540 --> 00:18:46,694
we get scared.

389
00:18:49,211 --> 00:18:52,214
So breathing deep here,
acknowledging that

390
00:18:52,214 --> 00:18:55,732
that is part of life,

391
00:18:55,732 --> 00:18:58,012
this fight or flight base

392
00:18:58,012 --> 00:19:00,222
definitely living also 
at the root chakra,

393
00:19:00,222 --> 00:19:01,849
the base of the spine.

394
00:19:01,849 --> 00:19:05,227
(deep breathing)

395
00:19:05,227 --> 00:19:07,480
And that can travel up to
other areas of the body,

396
00:19:07,480 --> 00:19:11,650
other chakras, and manifest
in all kinds of things.

397
00:19:13,736 --> 00:19:18,595
So using Uttanasana here
to calm the nervous system,

398
00:19:19,158 --> 00:19:23,704
to tell that fight or flight
that it's gonna be okay,

399
00:19:23,704 --> 00:19:25,081
and then you 
might close your eyes

400
00:19:25,081 --> 00:19:27,249
and if you're feelin' 
frisky with me,

401
00:19:27,249 --> 00:19:31,200
you might quietly whisper 
to yourself the mantra,

402
00:19:31,200 --> 00:19:32,908
I am.

403
00:19:36,509 --> 00:19:39,303
And then just notice 
what comes up.

404
00:19:39,303 --> 00:19:42,219
I am safe, I am bold.

405
00:19:46,519 --> 00:19:49,329
I am surrounded by...

406
00:19:54,276 --> 00:19:57,905
Cool, and then grab the elbows,
rock gently side to side.

407
00:19:57,905 --> 00:19:59,240
Let it go.

408
00:19:59,240 --> 00:20:01,951
(deep breathing)

409
00:20:03,661 --> 00:20:05,538
Rooting to rise here.

410
00:20:05,538 --> 00:20:06,664
Nice and slow.

411
00:20:06,664 --> 00:20:07,790
Slow it down.

412
00:20:07,790 --> 00:20:12,378
We're gonna roll up strong
into a Mountain Pose.

413
00:20:12,378 --> 00:20:15,548
So what I mean by strong is
really connect to your feet.

414
00:20:15,548 --> 00:20:17,133
Take your time.

415
00:20:17,133 --> 00:20:18,384
Feeling it out.

416
00:20:19,510 --> 00:20:23,681
Pressing into the earth as
you roll up through the spine.

417
00:20:24,723 --> 00:20:27,518
Taking the energy of that
root chakra with you.

418
00:20:27,518 --> 00:20:30,521
Drawing up through 
the pelvic floor.

419
00:20:31,397 --> 00:20:34,817
And it should feel really
good here if you slow it down.

420
00:20:34,817 --> 00:20:39,325
Pressing into the feet
as you rise up strong.

421
00:20:40,740 --> 00:20:42,908
Lots of awareness 
as you lengthen

422
00:20:42,908 --> 00:20:45,953
through the crown of the head.

423
00:20:45,953 --> 00:20:48,289
And in light of our
theme of gratitude today,

424
00:20:48,289 --> 00:20:52,471
let's open the palms,
open, ready to receive.

425
00:20:55,463 --> 00:20:57,024
And to give.

426
00:20:59,800 --> 00:21:02,928
Big inhale in through the nose.

427
00:21:02,928 --> 00:21:04,513
Exhale, relax your shoulders,

428
00:21:04,513 --> 00:21:06,932
just let them hang down here.

429
00:21:08,559 --> 00:21:09,393
Fabulous.

430
00:21:09,393 --> 00:21:11,061
So we come into 
the Mountain Pose.

431
00:21:11,061 --> 00:21:12,313
So, yogi's choice.

432
00:21:12,313 --> 00:21:15,107
You can keep your feet
where they are here,

433
00:21:15,107 --> 00:21:17,568
especially if you're feeling
a little off balance lately

434
00:21:17,568 --> 00:21:19,320
or you're new to the practice,

435
00:21:19,320 --> 00:21:21,989
or you just know your body
and this feels more stable.

436
00:21:21,989 --> 00:21:23,866
Otherwise, I invite you
to inch the feet together

437
00:21:23,866 --> 00:21:28,037
arch to arch, create one,
nice standing post here.

438
00:21:29,121 --> 00:21:30,289
Mountain Pose.

439
00:21:32,416 --> 00:21:34,627
A grounding pose 
if there ever was one.

440
00:21:34,627 --> 00:21:36,587
So we're gonna take a
little bit of time here.

441
00:21:36,587 --> 00:21:39,381
Should feel really good.

442
00:21:39,381 --> 00:21:40,424
Tap into your breath.

443
00:21:40,424 --> 00:21:42,343
This is like taking 
your vitamins here.

444
00:21:42,343 --> 00:21:45,804
Big inhales and longer exhales.

445
00:21:45,804 --> 00:21:47,934
(deep breathing)

446
00:21:50,059 --> 00:21:53,979
And you can soften your
gaze or close the eyes.

447
00:21:58,484 --> 00:22:02,071
Head over heart, 
heart over pelvis here.

448
00:22:02,071 --> 00:22:05,324
And see if, often we get
into these vinyasa classes,

449
00:22:05,324 --> 00:22:07,493
often Mountain Pose 
is just kind of like

450
00:22:07,493 --> 00:22:08,994
that quick touch and go spot.

451
00:22:08,994 --> 00:22:11,330
So see if you can 
really embody this pose,

452
00:22:11,330 --> 00:22:14,750
and maybe that means 
working anatomically,

453
00:22:14,750 --> 00:22:17,920
maybe it means connecting
to the energetic body

454
00:22:17,920 --> 00:22:19,630
and finding lift up 
through the heart

455
00:22:19,630 --> 00:22:22,633
as you ground down 
through the back.

456
00:22:24,802 --> 00:22:28,639
Maybe it means breathing
nice audible breaths.

457
00:22:30,140 --> 00:22:31,850
Giving the thinking mind a break

458
00:22:31,850 --> 00:22:34,687
as you create a full 
body experience here

459
00:22:34,687 --> 00:22:38,774
in Mountain Pose, rooting
down through the heels.

460
00:22:40,401 --> 00:22:42,695
Drawing energy up through
the arches of the feet.

461
00:22:42,695 --> 00:22:45,114
Maybe even you lift the
kneecaps to kind of tone

462
00:22:45,114 --> 00:22:47,283
the quads, find that connect.

463
00:22:47,283 --> 00:22:50,035
(deep breathing)

464
00:22:52,663 --> 00:22:54,748
And then a couple 
more breaths here.

465
00:22:54,748 --> 00:22:55,833
Have some fun with it.

466
00:22:55,833 --> 00:22:56,667
Close your eyes.

467
00:22:56,667 --> 00:22:59,086
In my mind, this is 
Ariel on the rock.

468
00:22:59,086 --> 00:23:02,965
This is Kate Winslet at
the front of the boat.

469
00:23:02,965 --> 00:23:05,134
So really lift your heart.

470
00:23:06,051 --> 00:23:08,345
Near, far

471
00:23:08,345 --> 00:23:10,097
Just kidding.

472
00:23:10,097 --> 00:23:12,474
Wherever you are

473
00:23:12,474 --> 00:23:14,143
Oh, stop it Adriene.

474
00:23:15,185 --> 00:23:18,022
(exhaling breath)

475
00:23:19,481 --> 00:23:21,525
It's okay to have a little fun.

476
00:23:21,525 --> 00:23:23,736
Take one more inhale.

477
00:23:23,736 --> 00:23:25,321
And this time as you
exhale, open your eyes

478
00:23:25,321 --> 00:23:26,572
if you haven't already.

479
00:23:26,572 --> 00:23:28,032
(laughs) And we're 
gonna bring the palms

480
00:23:28,032 --> 00:23:29,491
all the way up and overhead.

481
00:23:29,491 --> 00:23:31,493
Fingertips kiss up 
and overhead, so big,

482
00:23:31,493 --> 00:23:33,621
fully body stretch here.

483
00:23:33,621 --> 00:23:35,414
Then you can 
interlace the fingertips,

484
00:23:35,414 --> 00:23:39,335
find that steeple grip,
index fingers point up.

485
00:23:41,337 --> 00:23:43,547
And then pressing down 
through the heels,

486
00:23:43,547 --> 00:23:47,217
see if you can really find
this lift up through the center

487
00:23:47,217 --> 00:23:50,596
channel, so draw the
navel inward and upward.

488
00:23:50,596 --> 00:23:53,015
Lift up from your pelvic floor.

489
00:23:53,015 --> 00:23:54,892
Inhale in, smile.

490
00:23:54,892 --> 00:23:56,602
Exhale, bump the 
hips to the left.

491
00:23:56,602 --> 00:23:57,603
Tilt to the right.

492
00:23:57,603 --> 00:23:58,437
Big stretch.

493
00:23:58,437 --> 00:23:59,271
Press into your heels.

494
00:23:59,271 --> 00:24:00,397
Root, root, root.

495
00:24:00,397 --> 00:24:02,483
Inhale, back to center.

496
00:24:02,483 --> 00:24:05,152
And exhale, bump the 
hips to the right.

497
00:24:05,152 --> 00:24:06,028
Tilt to the left.

498
00:24:06,028 --> 00:24:07,655
Rooting down through the heels,

499
00:24:07,655 --> 00:24:09,198
lifting up through 
the pelvic floor.

500
00:24:09,198 --> 00:24:10,741
Inhale in.

501
00:24:10,741 --> 00:24:12,451
Exhale, back to center.

502
00:24:12,451 --> 00:24:13,869
Awesome, break free.

503
00:24:13,869 --> 00:24:15,037
Hands come to the waistline

504
00:24:15,037 --> 00:24:19,208
and we're gonna slide the left
foot back for Warrior One.

505
00:24:21,710 --> 00:24:25,422
So take a second to
just find your footing.

506
00:24:25,422 --> 00:24:28,008
Nice and articulate 
through the feet.

507
00:24:28,008 --> 00:24:29,301
Left toes are pointing in.

508
00:24:29,301 --> 00:24:31,512
Right toes are pointing forward.

509
00:24:31,512 --> 00:24:34,056
There's a whole foundations
video for Warrior One.

510
00:24:34,056 --> 00:24:36,225
You can practice if you
wanna go a little deeper,

511
00:24:36,225 --> 00:24:37,976
but just make sure you
are not on a tight rope,

512
00:24:37,976 --> 00:24:40,270
so two parallel lines here.

513
00:24:40,270 --> 00:24:42,648
And then find that lift
up through the front body

514
00:24:42,648 --> 00:24:44,149
just as we did before.

515
00:24:44,149 --> 00:24:45,818
You'll feel a nice
stretch through the front

516
00:24:45,818 --> 00:24:48,529
of the left hip, 
the hip flexor there.

517
00:24:48,529 --> 00:24:50,656
And then find that 
grounding energy

518
00:24:50,656 --> 00:24:51,865
through the back heel.

519
00:24:51,865 --> 00:24:53,200
Tailbone down.

520
00:24:53,200 --> 00:24:54,159
Hands are on the waistline.

521
00:24:54,159 --> 00:24:56,620
They can stay there or
inhale, reach the arms

522
00:24:56,620 --> 00:24:59,164
up and overhead, Warrior One.

523
00:24:59,164 --> 00:25:00,874
You don't have to have
a super wide stance here

524
00:25:00,874 --> 00:25:02,334
in Warrior One.

525
00:25:02,334 --> 00:25:03,377
Lengthen the tailbone down

526
00:25:03,377 --> 00:25:07,756
and then find that driving
energy up from the pelvic floor.

527
00:25:07,756 --> 00:25:09,133
Big beach ball overhead here.

528
00:25:09,133 --> 00:25:11,802
Relax your shoulders, long neck.

529
00:25:16,432 --> 00:25:18,892
Then just for fun, little
holiday practice here,

530
00:25:18,892 --> 00:25:21,770
what do you want
to be a warrior of?

531
00:25:21,770 --> 00:25:24,857
Gratitude, love,

532
00:25:26,729 --> 00:25:29,756
corn bread, stuffing.

533
00:25:31,405 --> 00:25:32,948
Seriously though, Warrior Pose.

534
00:25:32,948 --> 00:25:34,074
Some people are 
working right now

535
00:25:34,074 --> 00:25:35,617
and we're doing Warrior Pose,

536
00:25:35,617 --> 00:25:37,453
so what do you want 
to be a warrior of?

537
00:25:37,453 --> 00:25:38,537
Big breath in here.

538
00:25:38,537 --> 00:25:40,789
Just consider it.

539
00:25:40,789 --> 00:25:42,583
And then exhale, rain it down.

540
00:25:42,583 --> 00:25:44,626
Interlace the fingertips behind.

541
00:25:44,626 --> 00:25:46,795
Big opening of the chest here.

542
00:25:46,795 --> 00:25:48,130
Open your heart.

543
00:25:49,298 --> 00:25:51,008
And then draw the navel in.

544
00:25:51,008 --> 00:25:53,844
Send it forward, Humble Warrior.

545
00:25:53,844 --> 00:25:56,638
Rooting through that 
back foot strong.

546
00:25:56,638 --> 00:25:59,016
So the root of this pose is in
that back foot, super strong.

547
00:25:59,016 --> 00:26:02,978
And then you can pause here,
front knee over front ankle,

548
00:26:02,978 --> 00:26:07,149
or you can continue the
journey down, Humble Warrior.

549
00:26:08,192 --> 00:26:10,736
Humble Warrior, so we 
go from Warrior One

550
00:26:10,736 --> 00:26:14,907
to Humble Warrior, so notice
how that makes you feel.

551
00:26:16,241 --> 00:26:18,327
Awesome, then rooting
through that back heel,

552
00:26:18,327 --> 00:26:19,536
we lift the heart.

553
00:26:19,536 --> 00:26:21,830
Stay connected to your
center as you come back

554
00:26:21,830 --> 00:26:23,040
to Warrior One.

555
00:26:23,040 --> 00:26:25,000
Smile, inhale again, 
think about what

556
00:26:25,000 --> 00:26:27,085
you want to be 
a Warrior of today.

557
00:26:27,085 --> 00:26:28,712
(grunting)

558
00:26:28,712 --> 00:26:30,672
And this, when I used 
to teach kids yoga,

559
00:26:30,672 --> 00:26:33,342
in Warrior One, 
our mantra was I am bold,

560
00:26:33,342 --> 00:26:36,261
and that's perfect for 
root chakra stuff.

561
00:26:36,261 --> 00:26:37,429
I just did that on YouTube,
awesome.

562
00:26:37,429 --> 00:26:38,347
(grunting)

563
00:26:38,347 --> 00:26:39,139
Ya!

564
00:26:39,139 --> 00:26:41,266
Okay, big breath in, stop it.

565
00:26:41,266 --> 00:26:44,394
Exhale, rain it down, hands
come to the waistline again.

566
00:26:44,394 --> 00:26:45,395
Have a little fun here.

567
00:26:45,395 --> 00:26:46,396
Pivot on the back foot.

568
00:26:46,396 --> 00:26:49,525
Bend that back knee 
and step it up.

569
00:26:49,525 --> 00:26:50,901
Pshew.

570
00:26:50,901 --> 00:26:52,486
Second side.

571
00:26:52,486 --> 00:26:54,321
So step the right toes back.

572
00:26:54,321 --> 00:26:55,864
Take a second to 
just find your footing.

573
00:26:55,864 --> 00:26:57,199
There's no rush.

574
00:26:58,242 --> 00:26:59,451
I love today's practice,

575
00:26:59,451 --> 00:27:03,224
it's just nice and slow,
exploration.

576
00:27:04,081 --> 00:27:05,332
No Chaturangas.

577
00:27:08,710 --> 00:27:11,713
No offense, 
Chaturanga, we love you.

578
00:27:14,424 --> 00:27:15,927
Some.

579
00:27:19,638 --> 00:27:21,056
When you feel like you've
found your footing,

580
00:27:21,056 --> 00:27:22,474
you've found that connect
through the back foot,

581
00:27:22,474 --> 00:27:24,309
reach the arms up and overhead.

582
00:27:24,309 --> 00:27:25,352
Big beach ball.

583
00:27:25,352 --> 00:27:27,813
Again, if you're feeling
a little woozy today,

584
00:27:27,813 --> 00:27:29,731
hands on the waistline.

585
00:27:30,941 --> 00:27:31,900
Warrior One.

586
00:27:31,900 --> 00:27:33,944
Bring the breath.

587
00:27:33,944 --> 00:27:35,904
Bring the intention,
whatever it is for you today.

588
00:27:35,904 --> 00:27:37,614
Could just be 
to finish this video,

589
00:27:37,614 --> 00:27:40,784
so that you can get on
with your awesome day.

590
00:27:40,784 --> 00:27:42,202
But maybe it's 
something a little deeper.

591
00:27:42,202 --> 00:27:43,620
Just connect.

592
00:27:43,620 --> 00:27:45,330
Rooting through that back heel.

593
00:27:45,330 --> 00:27:46,985
Big inhale.

594
00:27:48,083 --> 00:27:49,334
And big exhale.

595
00:27:49,334 --> 00:27:51,211
(exhaling)

596
00:27:51,211 --> 00:27:53,295
One more time.
Inhale in.

597
00:27:54,214 --> 00:27:55,841
And exhale, rain the
fingertips down.

598
00:27:55,841 --> 00:27:57,509
This time, interlace
the opposite direction,

599
00:27:57,509 --> 00:28:01,013
so the one that 
feels a little funky.

600
00:28:01,013 --> 00:28:02,598
Break the patterns.

601
00:28:04,933 --> 00:28:05,767
And here we go.

602
00:28:05,767 --> 00:28:07,686
Inhale, lift the heart.

603
00:28:07,686 --> 00:28:09,062
Exhale, Humble Warrior.

604
00:28:09,062 --> 00:28:11,148
So trust here, 
so root the back foot.

605
00:28:11,148 --> 00:28:13,358
Pull that left hip crease
back and take your time,

606
00:28:13,358 --> 00:28:14,651
feeling it out.

607
00:28:14,651 --> 00:28:16,945
So there's a tendency to just
kind of slam into the pose,

608
00:28:16,945 --> 00:28:18,488
but you gotta kind 
of trust the process.

609
00:28:18,488 --> 00:28:20,908
That's where the 
yummy stuff is at anyway.

610
00:28:20,908 --> 00:28:22,743
So maybe pausing here.

611
00:28:23,785 --> 00:28:25,871
Finding that nice, flat back.

612
00:28:25,871 --> 00:28:27,748
Squeezing inner thighs 
to the mid line.

613
00:28:27,748 --> 00:28:29,416
Lifting up from 
that pelvic floor.

614
00:28:29,416 --> 00:28:31,126
And then maybe you take
it a little further down,

615
00:28:31,126 --> 00:28:33,587
but you don't have to.

616
00:28:33,587 --> 00:28:35,339
Stay strong in your foundation.

617
00:28:35,339 --> 00:28:38,634
That's what root chakra
balance is all about.

618
00:28:38,634 --> 00:28:41,595
Staying firm in your truth.

619
00:28:41,595 --> 00:28:44,932
Knowing that or being brave
enough to explore that.

620
00:28:44,932 --> 00:28:46,600
Take one more 
breath here, you got it.

621
00:28:46,600 --> 00:28:48,185
This is also a super
strengthening pose.

622
00:28:48,185 --> 00:28:49,019
Great for the legs.

623
00:28:49,019 --> 00:28:50,562
Great for the booty.

624
00:28:50,562 --> 00:28:51,396
Here we go.

625
00:28:51,396 --> 00:28:52,898
Rooting through that right heel.

626
00:28:52,898 --> 00:28:55,651
Lifting up, and try to
move from your center here.

627
00:28:55,651 --> 00:28:57,402
Connect to your core.

628
00:28:58,737 --> 00:29:02,491
And then we 
lift the heart, inhale.

629
00:29:02,491 --> 00:29:03,700
Exhale, break free.

630
00:29:03,700 --> 00:29:04,576
(exhaling breath)

631
00:29:04,576 --> 00:29:05,702
Warrior One.

632
00:29:05,702 --> 00:29:07,120
Inhale in, smile.

633
00:29:08,413 --> 00:29:10,248
Exhale, hands to waistline.

634
00:29:10,248 --> 00:29:11,959
Awesome work.

635
00:29:11,959 --> 00:29:13,835
Move slow here, 
pivot on the back foot.

636
00:29:13,835 --> 00:29:15,921
Bend that back knee.

637
00:29:15,921 --> 00:29:17,464
Inhale in.

638
00:29:17,464 --> 00:29:20,550
And exhale, feet neat together.

639
00:29:20,550 --> 00:29:22,344
Mountain Pose.

640
00:29:22,344 --> 00:29:24,596
Awesome work everyone.

641
00:29:24,596 --> 00:29:25,847
Deep breath in.

642
00:29:27,057 --> 00:29:28,016
Sigh it out.

643
00:29:28,016 --> 00:29:29,977
(exhaling breath)

644
00:29:29,977 --> 00:29:31,812
So we're gonna come
back to that yogi squat

645
00:29:31,812 --> 00:29:34,147
by bringing the feet
as wide as the yoga mat

646
00:29:34,147 --> 00:29:37,067
and then letting 
the toes spill off.

647
00:29:37,067 --> 00:29:38,944
Inhale, lift your heart.

648
00:29:38,944 --> 00:29:41,571
And exhale, try to keep
the heart open and lifted

649
00:29:41,571 --> 00:29:42,406
as long as you can.

650
00:29:42,406 --> 00:29:44,449
As you bend the knees, 
make sure the knees

651
00:29:44,449 --> 00:29:45,784
are tracking the 
middle toes here

652
00:29:45,784 --> 00:29:47,244
and then you can 
bring the fingertips out

653
00:29:47,244 --> 00:29:49,496
as soon as you need
them to grab the earth,

654
00:29:49,496 --> 00:29:51,665
coming back down 
to that Yogic squat

655
00:29:51,665 --> 00:29:53,417
or the Froggy posture.

656
00:29:53,417 --> 00:29:54,334
We're not gonna be here long.

657
00:29:54,334 --> 00:29:56,294
This is a transition 
moment here.

658
00:29:56,294 --> 00:29:58,839
Breathing in, maybe taking 
one more moment

659
00:29:58,839 --> 00:30:01,967
to bring the palms 
together at the heart.

660
00:30:01,967 --> 00:30:03,176
Inhale.

661
00:30:03,176 --> 00:30:04,136
Move with your breath.

662
00:30:04,136 --> 00:30:06,430
As you exhale, use the
fingertips or the hands

663
00:30:06,430 --> 00:30:09,558
on the earth to 
come all the way down.

664
00:30:09,558 --> 00:30:12,644
Come to a nice, 
flat back position.

665
00:30:12,644 --> 00:30:13,812
Legs out long.

666
00:30:17,315 --> 00:30:20,152
Arms resting 
gently at your sides.

667
00:30:21,486 --> 00:30:23,530
So the Corpse Pose today.

668
00:30:23,530 --> 00:30:27,617
Often we come to 
it at the end of practice

669
00:30:27,617 --> 00:30:31,511
to marinate,

670
00:30:31,511 --> 00:30:35,391
to cool off, and to allow

671
00:30:35,391 --> 00:30:38,559
the physical, the mental,

672
00:30:38,559 --> 00:30:41,339
and the energetic body

673
00:30:41,339 --> 00:30:42,758
to unite a little bit.

674
00:30:42,758 --> 00:30:46,428
So, today we're gonna
spend some proper time,

675
00:30:46,428 --> 00:30:49,056
see I went to London, so I can
say proper now all the time.

676
00:30:49,056 --> 00:30:50,348
(laughs) And just sit,

677
00:30:50,348 --> 00:30:54,186
you're gonna spend some proper
time in the Corpse Pose,

678
00:30:54,186 --> 00:30:56,313
so if there's any movement
you need in the legs,

679
00:30:56,313 --> 00:30:59,692
a little twist here prior
to that, please take it.

680
00:30:59,692 --> 00:31:02,235
And please don't stop this
video until after this pose,

681
00:31:02,235 --> 00:31:05,989
'cause this is the most
important grounding posture.

682
00:31:05,989 --> 00:31:09,493
As you feel the earth
underneath your muscles

683
00:31:09,493 --> 00:31:11,566
and your bones.

684
00:31:13,288 --> 00:31:15,040
When you arrive there, 
close your eyes,

685
00:31:15,040 --> 00:31:16,875
palms face up, 
and then just make sure

686
00:31:16,875 --> 00:31:18,126
you're not zipped up too tight.

687
00:31:18,126 --> 00:31:21,129
Let's open the legs a little.

688
00:31:21,129 --> 00:31:22,714
Open your arms.

689
00:31:22,714 --> 00:31:24,716
And tuck the chin 
slightly to lengthen

690
00:31:24,716 --> 00:31:26,676
through the back of the neck.

691
00:31:26,676 --> 00:31:28,678
Now wiggle your toes
and wiggle your fingers.

692
00:31:28,678 --> 00:31:30,514
Take a deep breath in.

693
00:31:31,765 --> 00:31:34,810
Then on an exhale, 
let everything go.

694
00:31:36,144 --> 00:31:39,397
Let the muscles and 
bones become heavy.

695
00:31:40,774 --> 00:31:43,110
Soften the skin of the face.

696
00:31:44,486 --> 00:31:45,821
And we're not gonna 
be here long at all,

697
00:31:45,821 --> 00:31:48,198
so just give yourself
permission,

698
00:31:48,198 --> 00:31:50,534
again to really 
be present for yourself

699
00:31:50,534 --> 00:31:52,828
and to feel your body heavy,

700
00:31:53,954 --> 00:31:59,040
and to feel the earth,
the ground beneath you,

701
00:32:01,253 --> 00:32:05,668
supporting you, holding you.

702
00:32:24,985 --> 00:32:26,069
Awesome work.

703
00:32:27,445 --> 00:32:29,281
Take a deep breath in.

704
00:32:30,240 --> 00:32:33,743
And as you exhale, 
bat the eyelashes open.

705
00:32:34,911 --> 00:32:37,372
Bring your left hand 
to your heart.

706
00:32:37,372 --> 00:32:40,000
And draw your right hand
to your lower belly,

707
00:32:40,000 --> 00:32:42,210
(patting)
two awesome places

708
00:32:42,210 --> 00:32:45,046
of listening, the heart
and your guts here.

709
00:32:45,046 --> 00:32:47,716
Take a deep breath in.

710
00:32:47,716 --> 00:32:49,843
And as you exhale one last time,

711
00:32:49,843 --> 00:32:53,805
just taking a moment to
appreciate your body,

712
00:32:53,805 --> 00:32:57,267
to appreciate, 
be thankful for this time,

713
00:32:57,267 --> 00:33:00,520
your practice, 
all that you have,

714
00:33:00,520 --> 00:33:03,440
all that we have 
and that we share.

715
00:33:05,192 --> 00:33:07,235
And then taking 
one last final moment

716
00:33:07,235 --> 00:33:10,539
to recognize how gratitude,

717
00:33:10,539 --> 00:33:13,909
being thankful, makes you feel.

718
00:33:13,909 --> 00:33:18,458
I totally believe it's
a powerful practice.

719
00:33:23,543 --> 00:33:27,714
And it's my go-to when I feel
like I don't know what to do.

720
00:33:29,216 --> 00:33:32,636
Gratitude power, 
so thank you my friends.

721
00:33:33,720 --> 00:33:35,472
Thank you so much 
for sharing your energy

722
00:33:35,472 --> 00:33:39,142
and your time and 
your practice with me,

723
00:33:39,142 --> 00:33:41,895
and the Yoga with Adriene
community.

724
00:33:41,895 --> 00:33:43,021
We'll bring the palms together.

725
00:33:43,021 --> 00:33:46,066
Bring the thumbs right 
to the third eye.

726
00:33:46,066 --> 00:33:47,984
Feel the ground supporting you.

727
00:33:47,984 --> 00:33:49,819
Take a deep breath in.

728
00:33:51,029 --> 00:33:52,948
Then a long breath out.

729
00:33:53,990 --> 00:33:57,240
And we say, namaste.

730
00:33:57,240 --> 00:34:00,577
(upbeat music)