what's up everyone welcome to yoga with Adriene I'm Adriene and its day today's we made a little grounding yoga practice for you these are my five favorite poses to do when I'm feeling like my overactive crazy mind is getting the best of me these are my five favorite yoga poses to bust out to connect to the earth and to ground and stabilize my Chi or my energy and of course to find what feels good so hop on the mat and let's begin okay so the first pose that we are going to do today is sukhasan on the easy pose or the pose of the ease so what we do is we sit down on the earth and today would be a good day to maybe just sit right on the earth if you need to sit up on a blanket or a block please do that otherwise we'll just kind of plug in feel the bony bones of your bum say that five times fast connect to the earth and just just find what feels good here maybe give yourself a little bit of space so draw the ankles out of it and then we'll just allow the hands to rest gently on the tops of the thighs or the knees and for today we're going to go ahead and go palms face down then take a moment here to breathe in deep loop the shoulders forward up and back and then glide them on your exhale down the back body then sit up nice and tall and you can take your eyes off the video here for a moment closing the eyelids and just gently maybe rocking a little front to back so depending on how much cushion you have down there no toxic thoughts just notice the sensations on the sit bones there and then eventually see if you can come to a place of stillness where perhaps we align the head over the heart and the heart right over the ball of the pelvis now notice what is maybe happen to your shoulders as we were rocking front to back and if you need to repeat that move of lifting the shoulders forward up and back as you inhale and then using the exhale to Clyde them down the back body really tagging a little bit of way in the elbows now for most of us we're already wanting to move on to the next thing or stop the video or see how much longer we have of the video and I just invite you here in our grounding practice to close your eyes and let your breath move in and out of the body Hale inhaling and deeply and then extending the exhale just notice what's going on in the neck if you need to find a little movement here nodding the head yes or no or small circles but really feeling this heaviness in the lower body grounding down today with strong intentions to connect to the earth to connect to the big picture and allowing all the mind chatter and just the kind of busy bee energy of everyday life to just kind of quiet and slow down just for a couple more moments this is a practice and if this is difficult for you stick with it essentially the ultimate grounding practice for me and the ultimate Earth Day practice which is today is just about finding balance just remembering reminding myself that it's all about balance baby so just take this moment before we get up on our feet to ground down to calm down notice if you're clenching or tightening anywhere in one buttocks or the other maybe in the forehead or the jaw just a couple more breaths here practicing calming down grounding down also my friends now take one more deep breath in here and then we'll slowly bat the eyelashes open bring our focus our attention back to the video one more time we'll loop the shoulders forward up and back and then on an exhale glide the shoulder blades down the back body awesome alright so now we're going to transition into standing for a little Mountain Pose and volcano pose little combo so come up to standing and we will bring the feet together here and we have an awesome video on four part equals standing it's in the silent yoga series if you have extra time today you might go check this out because it's super yummy and kind of talks about a little awareness in the feet and building a strong base and this is really the base for all standing poses which we're going to do more of but also really important just in terms of connecting to the earth grounding down down down again we don't normally say calm up to people who need grounding right stability we say calm down so today is all about grounding connecting to the earth so just take a second to look down at your feet and you might hate your feet you might be want to school just like I can't look and just look down at your sweet feet and give them some love and some good energy and then if you can see what happens if you lift all ten toes up towards your face then root down through the big toes these big toe mounds then imagine a rubber band stretching over to press into the pinky toe mount so this is great foot rehab here really yummy for the feet and then eventually we'll release all the toes down you might slow it down and see if you can even put them down one at a time well yogi toe action and then make sure we're also sending awareness and energy to the back to the heels notice I'm not locking out my legs here already kind of cultivating this awareness up through my Roots um soft malleable energy through the legs so not locked then imagine drawing energy up from the arches of the feet we're taking it nice and slow today so if you're feeling a little like remember that this practice is all about kind of slowing down and grounding down really nice for the nervous system we'll repeat this loop of the shoulders forward up and back and we'll come into Mountain Pose this time go ahead and turn the palms toward the front and then just notice what's going on with the tailbone is it kind of dipping out here can we scoop it up and in and imagine the hip points may be getting a little upward lift and everyone lift your heart ground down through the feet tag a little weight through your fingertips and then if you're feeling frisky you might close your eyes and just notice where your Center is today if you're like willow are you grounding you're cultivating that energy up through the center channel find your breath soften in the places that might be holding or clenching allow the weight of the shoulder blades to glide down down down and on your next breath nice and slow we're going to spread the fingertips wide in celebration of life and celebration of the earth the mother and we're going to reach all the way up towards the sky pinkies stay dialed in tail bones stay scooping under and we lift the heart here volcano pose no need to be all clinched up here give yourself some space and then I'm sorry I just can't help myself right we have like the whole world in our hands here Kairi good she's got the whole standing up nice and tall press into your heels take a couple deep breaths here close your eyes or you're feeling adventurous big breaths y'all and on your next exhale we release back down Mountain Pose draw the palms together at the heart awesome all righty from your Mountain Pose my friend we're going to step the left foot back and the right foot forward preparing for warrior two the left toes turn in up towards the front left corner of your mat right toes go straight forward we remember that energy we had pressing into the feet lifting up up up in Mountain Pose and this time we're going to sink deep into that front leg coming into a nice warrior two front heel dissect the back arch maybe maybe you step it a little wider in time we work to get the underbelly of this thigh the hamstring here parallel to the earth but you know what if if we're not there yet today don't worry about that it can be you know it can be a little bit shorter as you prepare to go deeper and deeper with practice so the fingertips reach out we find this lift in the heart we find that scoop in the tailbone we charge the left inner thigh and we find our breath pressing through all four corners of the feet pull your pinkies back maybe lean back a little bit into it sink a little deeper if you feel comfortable and breathe in and out through the nose if you're feeling adventurous you might close your eyes otherwise you can take your gaze right out beyond the right fingertips spreading energy out through the fingertips lifting up through the armpit chest warrior two is a great root chakra pose so really connected to that root chakra and breathing all the way down to that root as you inhale in and then imagining the breath doing a little somersault down there and then coming all the way back up and out the nose a couple more breaths and slowly float the hands to the waistline turn the right toes in turn the left toes out inhale press into your foundation scoop the tailbone under stand up nice and tall and then exhale find warrior two on the other side take one more breath and then we use the exhale to float the palms back to the waistline turn the left toes in and catch our breath here so we're to go right into the next pose on this one because we're we're ready for it so we're gonna turn the right toes back out the left toes back in come back to your warrior two on the right side extended side angle also really great for root chakra we inhale in lift the heart exhale begin to tilt soften through the right elbow bring it to the top of the right thigh and then we're just going to do a little vinyasa with the left arm here so we inhale open towards the front of your mat open up into extended side angle and then exhale around we go inhale press into the outer edge of that back foot open and one more here we go inhale opening the shoulder opening the heart and exhale back down we go awesome coming back up through Center take it to the other side and we repeat use the video as a guide but move with your own breath your own rhythm here strong legs after about three come back to Center and again come to the superhero pose press into the feet lift your heart all right begin to walk the feet in now all the way so the arches of the feet are together take a deep breath in inhale come to that volcano pose exhale bend the knees just take a forward fold just for the back body here nothing fancy then roll it up again soft knees and this time as you roll up we're going to shift our way to the left foot and with a strong connection to our Center and all this awareness grounding down through the left foot I'm going to slowly peel the right knee up interlace the fingertips catch your right knee squeeze it up and in towards your heart loop the shoulders again like we've been doing on an exhale slide them down the back awesome you can rotate this right foot here if it feels good point and flex the feet notice I'm lifting up through the heart plugging down through the standing leg now if you're new to yoga you might just stay here working on balance once in a while maybe releasing the fingertips from the squeeze just so you can make sure that you're slowly but surely cultivating that strength and stability from the inside out so this is a great place to practice otherwise of course we're going to move into our tree pose here press into that standing leg inhale in hold onto your hats your foundation then slide that right hand all the way down to the right ankle think up and over squeeze hug the left inner thigh in and we either come to maybe this asana shape here top the thigh rolling down as we press left thigh into the right foot million-in-one other options right how many different kinds of trees have you in your life so maybe it's here maybe it's below the knee maybe it's with the big toe on the earth maybe use a wall or a chair here to practice tree pose now whether you're practicing this on earth day or not you know what is likes like the Queen and the king of inspiration for grounding for stability roots is this tree so just enjoy a little tree pose today a little playtime in this Brooks asana what you do with the hands is entirely up to you but I say do it with purpose with energy maybe it's here it's here maybe it's palms together at the heart remember that scooping of the tailbone in my friends and if you're feeling adventurous you might reach the arms up and if you're feeling super adventurous you might try closing the eyes whoa and if you fall no worries we'll catch you we come right back in now in your playtime remember to connect back to that breath and then again if you fall don't worry smile be in the moment nothing like a balancing pose to ground you in the present moment we're going to try to come back to this shape here of interlacing the fingertips squeezing the right knee up press into your standing leg lift your heart and then on an exhale with control if you can with grace we release back to that Mountain Pose awesome now I'm going to stop talking and we're going to do the same thing on the other side so you can use the visual to guide otherwise you're on your own we're going to do tree pose on the left side again use the video as a guide if you're new to the practice and try not to rush it my friends here we go deepen your breath connect that focus and make your way out of it with control with grace do your best and we'll meet back in Mountain Pose awesome work all right my friends so awesome work you can keep these five grounding poses in your yoga tool belt return to this video whenever you feel like you could use just a little grounding and a little love you know we made this video for Earth Day and one of the rules of yoga the principles of yoga is this idea of non-harming so we bring that principle or that idea to the mat of course non-harming of the body as we move through the asana non-harming of the spiritual self you know with our thoughts and the way we think and speak and you know it's our day so let's let's let's go ahead and take a second today to think about you know ways that we can either recommit or find a new way to practice non-harming to the earth to me that also falls under you know this whole idea of find what feels good so let's all do our part and put our best foot forward have an awesome day I'll see you next week Ryoga videos every Wednesday leave questions comments below or maybe some inspiration for Earth Day down below for myself and the others and I'll see you next time take good care