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- Hey everyone, welcome
to Yoga with Adriene,

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I'm Adrian, and today we
have an awesome no hands

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yoga practice for you.

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It's fiery, it's full of integrity,

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and it's sure to feel
good. Let's get started.

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(gentle guitar music)

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Alright, today we're gonna
begin standing with the feet

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hip width apart.

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And in general for 
today's practice,

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we're gonna be working,
kind of hip width apart,

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working on these 
two parallel lines.

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You'll hear it mentioned
in yoga from time to time,

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these, railroad tracks,
this idea of two skis

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rather than a tight rope.

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So that's how we're gonna play.

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Homie play like that today.

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So take a second to lengthen
the tailbone down, it's dumb,

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and lift up through
the arches of the feet,

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and just find your footing.

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You can take a 
look down, lift the toes,

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start to engage 
through the legs,

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then when you're ready,

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all the way up through
the torso, the spine,

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finding a little awareness
through the shoulders,

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and the neck.

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And finding a 
little lift up through

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the very top of the head.

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So for a moment here 
we'll close the eyes,

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and just open the palms,
soft and easy, in the hands.

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Begin to notice your breath.

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And choose to commit to
the duration of this video,

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take this time for you,
check in with your body.

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This hands free practice
is just really great

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for anyone who's wanting
to nurture the body,

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do a little energetic hygiene.

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Begin to deepen your breath.

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Notice if you're 
locking in the knees.

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See if you can find 
a little softness,

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a little buoyancy there.

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(breathes heavily)

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And then use the breath
to kind of drop a pin,

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you know on like Google
Maps, you can drop the pin?

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Just drop the pin right here.

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Our practice is not long
today, so we're gonna make

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the most of it, working to stay present.

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Moment to moment.

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With the body, 
and with the breath.

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(breathes deeply)

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Awesome, then take one
deep breath in here,

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and then on an exhale, 
open the eyes,

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and on your next big breath in,

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we're gonna reach the arms
all the way to the sky,

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just taking a big 
full body stretch here.

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Stay here for a couple breaths.

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Notice what's going 
on with the rib cage,

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with the shoulders, 
with your feet.

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Maybe open the palms, notice
if your feet have moved.

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Breathe deep.

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Then wiggle the fingers,
take one more deep breath in,

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stand up as tall as you can,

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then bend the knees, and
take it all the way down.

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Forward fold, feel the blood
rush opposite direction,

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and bend the knees as
generously as you need to here,

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find what feels good.

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Notice if the feet have moved.

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Toes still pointing forward.

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You might find stillness here,

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and just use the power of
the breath to move you.

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Or you might want to
improvise a little here,

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freestyle, grabbing the
wrists, excuse me, the elbows,

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rocking a little, side to side.

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Shaking the head.

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(deep breathing)

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Breath and tuck the 
chin into the chest,

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and bend the knees even more.

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Begin to roll it all the way
back up to your mountain pose.

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Pressing all four corners of
the feet firmly into the Earth.

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Drawing energy up, up, up.

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Great, find that lift through the sternum.

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And on your next inhale, we're
gonna send the fingertips

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out left to right, palms
facing down here to start.

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Pull the pinkies back, kind of like,

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Kate Winslet here, Titanic.

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And then just shifting
a little front to back,

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toes to heels.

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And then, come to stillness,

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head over heart, heart over pelvis.

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And we're gonna open the
palms, open the chest,

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total Kate Winslet as you
lift the chest, big breath in,

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exhale hands to heart.

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So that's our flow 
here for a second.

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Inhale, fingertips reach
out, palms face down.

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Exhale, pull the pinkies back.

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Inhale, rotate in the
shoulders, open the hands,

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open the heart, lift, lift,
lift, and then release.

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Exhale, hands to heart, namaste.

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Great, one more time, inhale,
spreading the fingertips,

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reaching left to right.

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Exhale, pull the pinkies back.

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Inhale, open the chest, 
lift your heart,

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open the palms forward.

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And then exhale, 
hands together, namaste.

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And it's crazy, just that
awareness in working with

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integrity kind of brings a
little warmth to the body,

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really awesome, so nice.

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Okay, so soft knees here, you're
gonna want to zip the legs

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together as you're normally
used to doing them,

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so today I'd like you to
keep the two parallel lines

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as you take the right foot
forward and the left foot back.

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Left heel is lifted, and
we're just warming up

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the legs here, so bend that
left knee so you can find

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a little length down 
through the tailbone.

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We're definitely firing up
the muscles of the legs, so,

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breathe deep.

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Find that energetic lift
up from the pelvic floor.

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Okay, if this is too much
for you, you can lower

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that back knee, all the
way down, ah, so nice.

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Breathing deep.

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Great, spike the left heel towards

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the back edge of your mat.

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Pull the right hip crease
back as well, and again,

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lifting up from the pelvic floor.

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The thumbs, the hands are here,
so you can lift the sternum

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to the thumbs, little reminder,
so we're not collapsed.

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Breathing deep, you might
even find active arms.

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Whatever feels good.

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(deep breathing)

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Inhale in.

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Long exhale out.

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Beautiful, inhale in.

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Long, even exhale out.

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Beautiful, then we're gonna
straighten the right leg,

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pivot on the back foot,

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and then just take a
second to adjust the feet

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so that the left toes are pointing in,

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and the right toes 
are pointing towards

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the front edge of your mat.

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Great, beautiful here, 
we're gonna inhale,

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reach the fingertips 
all the way up.

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And then exhale, 
left fingertips back,

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right fingertips forward.

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Pull the pinkies back
just like you did before,

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and remember that 
lift in the heart.

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Triangle pose, inhale in,
as you exhale, send the hips

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back as you reach the
right fingertips forward.

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Keep that length in 
the right side body,

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as you send it all the way down.

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So, our core workout 
today is triangle.

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So careful not to 
crash into your shin,

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you can use the fingertips
to guide you on a block or

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on the leg here, but don't collapse.

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Really tap into that
fire in the belly here,

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as you breathe deep, 
open up through the chest.

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Left hand can be on the
waistline too, here.

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No need to crank in the neck,
so maybe keep the gaze down,

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or take it straight out, if
you're wanting to take the

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left arm all the way up, find
length through the crown.

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Big breaths here.

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Great, one more big inhale.

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And then exhale, root
down through the feet,

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lift your heart, find that
lift up from the pelvic floor.

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Beautiful, let's bring the
hands to the waistline.

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We're gonna pivot back to
that nice low lunge here.

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Or high lunge, rather.

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Big breath in.

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Big breath out.

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You're gonna step the back
foot up to meet the front,

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feet hip width apart, inhale in,

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exhale, connect to your center,
find that Uddiyana Bandha,

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draw the navel inward and
upward as you step up.

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Beautiful.

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Big inhale in, big exhale,
hands come to heart.

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Great, nothing fancy here,
feel free to look down.

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Stepping the right toes back,
front knee over front ankle.

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Make sure you're not on a
tightrope, two parallel lines

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here, bend the right knee, find length,

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all the way up through the torso.

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Again, we can lower the right
knee down here, no prob.

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Breathing deep.

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So you're not waiting
here, you're refining.

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Building strength, 
using the breath.

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Inner thighs kind of hugging
to the mid-line here,

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we lift up from the pelvic floor.

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(deep breathing)

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Great, then take one
more deep breath in here,

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and then use your exhale to
straighten that front leg,

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pivot on the back foot.

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Check your foundation, the
rotation of this back leg's

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super important, right toes
pointing towards the front

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right corner of your yoga mat.

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Left toes pointing forward.

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Lengthen tailbone down,
and when you're ready,

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go ahead and take the
arms all the way out.

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Lift the heart.

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I think I did the arms
different but that's okay,

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it's really about the legs here.

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Lifting up.

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Find your breath.

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And on an exhale,

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triangle, reaching left
fingertips forward,

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sending the hips back,

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trying to maintain this
length in the left side body,

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as your pose unfolds.

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Again, this is our 
core workout today,

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so hug the low ribs in.

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Open the chest up towards the
sky, find length in the neck,

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breathe deep.

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Welcome that heat.

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One more breath here, you got it.

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Beautiful, we'll press into
the Earth, lift the heart,

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come all the way back up.

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Go ahead and bring the
hands to the heart here,

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we'll bend the front
knee, dial it forward.

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Strong legs.

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Stepping the back foot
up to meet the front,

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nice and slow and in control,

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

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Big breath in, big breath out.

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Awesome, so feet are 
hip width apart here.

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Toes pointing forward,
palms still together.

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Inhale in, as you exhale, sit back.

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Utkatasana, I said that
really weird, Utkatasana.

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Utkatasana with the feet wide,

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so we're just sitting back here,

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the fingertips are 
gonna come forward

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as a little counter balance.

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And we just find baby pulses.

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We're trying to get the
knees over the heels.

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We're trying to hug 
the lower ribs in,

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keep the shoulders relaxed, 
baby pulsing.

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You got it, five more.

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Five more breaths, sorry.

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Almost done, stay focused on
the breath, calm in the face,

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working the legs.

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Great, and then press
into the feet and release.

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Fingertips come down,
we take a deep breath in

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through the nose, and exhale,

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let it go out through
the mouth, shake it off.

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Great, close your eyes,
notice how you feel.

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Draw the palms 
together at the heart.

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Awesome work everyone, 
okay, here we go,

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stepping the right foot
forward, left foot back,

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come back to your lunge.

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So draw the navel 
inward and upward.

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Remember this energetic lift
here, slow mindful movement.

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Inhale in, exhale step to the
top, soft bend in the knees.

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Inhale in, exhale, step
the right foot back.

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Inhale, step to the top.

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Exhale, step it back,
moving with the breath.

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Inhale,

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exhale.

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So you can take a breath
in between here if you need

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to move slower, otherwise,
moving with your breath,

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back and forth, keeping that
front knee over front ankle.

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And really, rather than
coming into this big lunge

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each time, we're working
to keep this lift up

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00:12:57,218 --> 00:13:00,870
through the pelvic
floor, sternum to thumbs.

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So getting our heart
rate going a little bit.

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00:13:03,185 --> 00:13:05,935
(deep breathing)

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00:13:15,978 --> 00:13:16,895
Knees bent.

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00:13:20,199 --> 00:13:21,949
Great, keep it going.

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00:13:29,537 --> 00:13:31,954
Great, one more on each side.

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00:13:35,552 --> 00:13:37,056
Back to center.

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00:13:37,056 --> 00:13:40,468
Inhale, reach the 
arms all the way up,

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00:13:40,468 --> 00:13:42,785
exhale, forward fold, 
all the way down.

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00:13:42,785 --> 00:13:45,452
Let it go, start to cool it off.

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00:13:48,799 --> 00:13:51,403
(gentle sigh)

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00:13:51,403 --> 00:13:54,369
Bend the knees, tuck
the chin to the chest,

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00:13:54,369 --> 00:13:56,369
and begin to roll it up,

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00:13:57,424 --> 00:13:58,424
all the way.

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00:14:06,929 --> 00:14:07,762
Smile,

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00:14:09,126 --> 00:14:10,876
relax your shoulders.

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00:14:13,144 --> 00:14:14,972
We're gonna reach the
fingertips around to interlace

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00:14:14,972 --> 00:14:17,139
behind, opening the chest.

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00:14:19,238 --> 00:14:21,231
Lifting the heart.

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00:14:21,231 --> 00:14:23,506
Knuckles draw 
down and away here,

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00:14:23,506 --> 00:14:27,161
we rinse the upper back body,
lift the heart, lift the chin.

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00:14:27,161 --> 00:14:32,117
Nice big confidence boosting
post here, inhale in.

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00:14:32,117 --> 00:14:35,367
And then exhale, let it go, break free.

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00:14:36,389 --> 00:14:38,855
Palms come together one last time.

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00:14:38,855 --> 00:14:41,336
Awesome work my friends,
beautiful, beautiful.

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00:14:41,336 --> 00:14:44,666
We'll take one more
deep breath in together.

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00:14:44,666 --> 00:14:48,568
And this time, as you
exhale, bow head to heart,

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00:14:48,568 --> 00:14:50,480
chin to chest.

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00:14:50,480 --> 00:14:51,397
We're done.

286
00:14:52,754 --> 00:14:55,271
Alrighty my friends,
awesome work, great job,

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00:14:55,271 --> 00:14:56,979
be sure to drink lots of water today.

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00:14:56,979 --> 00:14:59,010
Supplement this practice
with your other practices

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00:14:59,010 --> 00:15:00,635
if you're attending 
to sore wrists.

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00:15:00,635 --> 00:15:04,092
Also check out our Yoga
for Healthy Wrists videos,

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00:15:04,092 --> 00:15:06,610
a lot of times problems
with the hands and forearms

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00:15:06,610 --> 00:15:08,768
and wrists can be 
tended to with body work

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00:15:08,768 --> 00:15:09,908
and with mindfulness.

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00:15:09,908 --> 00:15:11,732
So check those out if you're interested.

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Questions and comments
always welcome below.

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00:15:14,171 --> 00:15:16,041
Subscribe to the channel
if you haven't already,

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00:15:16,041 --> 00:15:18,683
and share this video with your
friends and your loved ones.

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00:15:18,683 --> 00:15:19,863
And your enemies.

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00:15:19,863 --> 00:15:22,591
Alright, take good care, namaste.

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(gentle guitar music)