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- Hey everyone and 
welcome to Yoga With Adriene.

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I am Adriene, and 
today we have an awesome

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healthy body yoga for you.

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This practice is 
designed to inspire you

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to cultivate a regular daily
practice to help you feel good.

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

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(upbeat music)

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Alrighty, my friends, 
we're going to begin

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on all fours today, 
so take your time

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getting down to the 
ground, and right away

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just set yourself 
up for greatness here.

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So we have a 
pretty swift practice

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but we're gonna be 
really kind in the way that

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we set ourselves up 
and the way that we move,

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wrists underneath the shoulders,

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knees right 
underneath the hip points,

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then really press 
into all of your fingers

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and try to take some 
weight out of the wrist

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from the get go.

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So just give a couple of
moments to get into place here

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and to just drop 
into the present.

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Notice how you feel 
mentally and emotionally

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as we begin to check in 
with the body physically.

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So happy and healthy body,

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a happy and healthy 
yoga body is one that is

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united, right, yoga, union.

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So this trinity, this 
three part of the mind,

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the body, and the 
spirit being tended to

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is where the happy and 
the healthy truly come from.

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So set yourself 
up for greatness,

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hopefully you're here by now.

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We're just gonna make 
sure that the toes aren't

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splaying out or 
coming in, but again,

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lot of awareness in how 
we set ourselves up today,

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so bring the toes in 
alignment with the ankles

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and the ankles in 
alignment with your knees.

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Now from here you 
might start to notice

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a little tremble on 
the arms, especially

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if you're not used 
to be on all fours.

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Hey yo, couldn't resist.

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So, right away, just take
some weight out of your joints

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by lifting your heart space
up towards the sky even more.

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So everyone can even 
collapse a little bit here

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in the shoulders 
so you can really feel

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that pressing 
away from the yoga mat.

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Then same thing 
with the lower body,

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lengthen the tailbone 
towards the back of your mat

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and draw the navel up.

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I said draw, Texas, Texas
gal came through their draw,

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draw the navel up.

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So if you need to kind of 
figure out what I'm saying

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look at me and 
I'll demo for a second.

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If the belly is 
dropping here, create length

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in the lower back by 
lengthening the tail.

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Now we're just 
gonna rock front and back

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a little bit here nice and slow,

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stretching through the hands,

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pressing into 
the tops of the feet,

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and as you do this just see
if you can keep this awareness

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from the crown to the tail,

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so this line of the spine,
nice and long and lengthened.

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So we're tending 
to the spine today

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as a way of really committing to

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this feeling of 
happy and healthy,

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when the spine is 
tended to so many things

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can fall into 
alignment, physically,

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which will help the way you feel

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mentally and energetically.

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Alright, come all the 
way up, tabletop position,

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check in with your spine
again by lifting the navel up,

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lengthening the 
crown of the head forward,

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then tug the shoulders 
back a little bit more

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and when you're ready,

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inhale, drop the belly, 
open the chest, Cow Pose.

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Now take a 
couple of breaths here,

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stretch through the neck,
press in the tops of the feet,

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start to deepen your breath,
connect to the life force,

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feel the belly stretch.

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And then on your next exhale,
claw through the fingertips

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and let that be what 
really lifts your heart space,

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up, up, up, up, up, 
up, up, for Cat Pose.

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Couple of breaths here, 
soft easy movement if you like.

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Chin to chest, breathe.

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And then on your next inhale
back to tabletop position,

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curl the toes under, 
and send the hips

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back towards the heels.

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Walk your hands out, so 
we're coming off the wrist

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for a second here, 
and melt your heart down.

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So we're stretching 
through the feet,

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opening through the chest,

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starting to open up 
through the shoulders,

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and maybe the forehead comes
all the way down to the mat,

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and if not that's okay, breathe.

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For me the practice 
of surrender is also what

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cultivates a happy, 
healthy body, so sometimes

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we get really 
stuck on it being like

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about cardio, and 
fitness, and toning,

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and building strength, 
and we need to remember

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it's also very powerful 
to just surrender, be still,

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so take a couple more quiet
breaths here, close your eyes.

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Notice how you feel today.

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And really be honest,

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notice the 
thoughts that come up.

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And then return back to 
the breath, big inhale in,

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exhale to press into the toes,

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lift your heart, your 
belly all the way back up.

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Here we go, lifting the hips
up high, Downward Facing Dog,

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immediately find soft, 
easy movement,

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stretching through 
the backs of the legs,

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hugging the lower ribs in,

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finding that external 
rotation of the shoulders out,

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then maybe playing with 
bringing the big toes inward,

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finding that internal rotation
of the legs, the hip socket.

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And when you're ready, 
press into every finger,

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anchor through the 
heels and bend the knees,

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belly reaches towards 
the tops of the thighs here,

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breathe deep,

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and then when you're 
ready a big exhale to cue

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your slow walk up to 
the front of the mat.

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Forward Fold is 
where we will meet.

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Take your time, 
really feel it out.

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Start to elongate 
your inhalations,

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make them longer, 
smoother, bigger, fuller.

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And elongate, 
lengthen your exhales,

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really emptying, emptying, 
emptying, emptying out

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all of the air so that 
your next inhale is just

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naturally big and 
buoyant and beautiful.

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Awesome, shake the head, 
a little yes, a little no.

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And really root 
down through your feet,

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feel that connection,

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and when you're ready roll it
all the way up to Mountain,

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see how slow you can go.

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Stack your head over your heart,

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your heart over your 
pelvis, and right away

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go ahead and open up 
through the palms today,

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and as you open up 
through the arms and the palms

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really allow the shoulder 
blade to really wrap around

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and plug in 
behind your heart space,

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just best you 
can visualize that.

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So, again, we're kind 
of coming out of our shells

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a little bit here today 
and finding head over heart,

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heart over pelvis, 
plugging the shoulder blades in

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as you lift up 
through the chest.

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Feel this upward current of
energy through the front body

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and then balance it out by


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grounding down 
through the heels.

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So we have this 
full body awareness

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rocking and rolling today, 
or that's the goal.

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When you're ready, big inhale
to softly bend the knees

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and inhale, reach 
the fingertips up high,

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so we're not 
locking in the knees,

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and then exhale, just Forward
Fold all the way back down.

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Then on an inhale, take the
crown of the head forward,

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lift your spine up halfway,
arms go back, airplane arms,

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spread energy 
through the fingertips here,

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and then exhale, 
cascading it down.

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Inhale, root to rise, 
so really feel your feet here

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as you reach for the sky, 
stand up nice and tall,

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and exhale all the 
way down, Forward Fold.

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On the inhale, 
halfway lift, airplane arms,

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take the crown of the head out
forward, tail reaches back,

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and then exhale, fold.

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Start to sync up 
with your breath,

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really sync up with your breath.

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Inhale, reach for the sky,

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and exhale, 
rain it down, Forward Fold.

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Now, remember that 
tabletop position here,

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as you inhale, halfway lift, 
hug the lower ribs in,

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draw the navel up, 
again, lift up between

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your shoulder blades, 
heart space lifting,

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and then exhale, fold.

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Awesome work.

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This time we'll bring 
the fingertips to the mat,

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we're gonna step 
the right foot back

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and then lower 
the right knee down.

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Inhale, plug the 
shoulder blades in again

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by wrapping them around,

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lifting up between 
your heart space,

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and inhale, lift your 
heart over the palms,

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upward current of 
energy through the front body

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and grounding 
through the back body.

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Squeeze the inner thighs
together, one more breath here,

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inhale,

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then exhale, release.

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Plant the palms, left knee
comes back to join the right,

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we come back to 
that tabletop position.

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Now find that danda, 
crown to tail, nice and long,

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taut line in the spine, 
super aware.

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And when you're ready, 
send the right leg out

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and send the left arm forward.

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And find a little balance, 
or work to find balance

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in-between as you lift 
up in the navel, and then

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lift up in the heart, 
so just like we did before.

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Turn the left thumb up as if
you're shaking someone's hand,

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and turn all 
the right toes down.

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One more deep breath in here,

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then exhale, release.

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Beautiful.

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Curl the toes under, 
lift your hips up high,

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Downward Facing Dog.

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Deep breath in,

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long luscious breath out.

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Enjoy.

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Alright, step the 
right foot up this time

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and lower the left knee down.

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Take your time, 
there's never any rush here.

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Find your alignment.

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Make sure that 
front knee is not going

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super past that front ankle,
but rather nice and stacked

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in the bones.

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When you are ready, 
loop the shoulders in,

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inhale, open the palms, 
lift up from the pelvic floor

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a little bit here, again,
find length in the front body,

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think Cow Pose, and 
ground through the back body,

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lengthen down through the tail.

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Keep breathing here,
squeeze and lift,

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inner thighs hugging 
towards the midline,

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take one more breath, maybe
open your heart a little more,

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and then exhale, release.

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Hands come to the mat, 
right knee comes back,

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tabletop position.

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So each time we come 
here you have an opportunity

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to check in with the 
spine, make sure there's

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lots of awareness, so 
no collapsing the shoulders

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and no dumping through 
the lower belly, but rather

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gathering that energy up,
finding support from within.

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We'll test that out by 
sending the left leg back,

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right arm forward.

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Right thumb up, again, as if
you're shaking someone's hand,

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plug that shoulder in, and
then turn those left toes down,

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work to find a 
balance and equilibrium here

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and use your breath to find
what feels good in the process.

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We're toning the belly here,
toning the legs, the glute,

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that booty, but we're 
working from a place

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of awareness in the spine.

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So working in a supportive way,

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take one more deep breath in,

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and then exhale, 
release everything down,

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curl the toes under, 
and lift the hips up high,

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Downward Facing Dog, 
couple of breaths here.

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Careful not to 
crash into the wrists,

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so bend the knees 
as much as you need

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to lift the hips 
up high and back.

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00:12:20,525 --> 00:12:21,485
On your next inhale

245
00:12:21,485 --> 00:12:24,988
take the deepest 
breath you've taken all day,

246
00:12:24,988 --> 00:12:27,574
and then on the exhale just
walk the hands and the feet

247
00:12:27,574 --> 00:12:29,743
in towards the middle together,

248
00:12:29,743 --> 00:12:33,538
so you'll meet in the 
middle of your yoga mat.

249
00:12:33,538 --> 00:12:35,791
And then one more time, 
inhale, halfway lift,

250
00:12:35,791 --> 00:12:39,961
moving with the breath,
fingertips back, airplane arms,

251
00:12:41,011 --> 00:12:44,723
and exhale, 
release everything down.

252
00:12:44,723 --> 00:12:47,100
Inhale to reach for the sky,
really press into your feet,

253
00:12:47,100 --> 00:12:49,352
maximize the stretch here, 
notice what it feels like

254
00:12:49,352 --> 00:12:53,064
to be alive today, 
enjoy, enjoy, enjoy,

255
00:12:53,064 --> 00:12:56,651
and then exhale, 
hands right to your heart.

256
00:12:57,984 --> 00:13:01,288
Palms are together 
in prayer position,

257
00:13:01,288 --> 00:13:03,475
and just find a little 
lift up through the chest,

258
00:13:03,475 --> 00:13:04,993
sternum to thumbs.

259
00:13:06,963 --> 00:13:09,382
Take a moment to 
observe the breath,

260
00:13:09,382 --> 00:13:11,593
notice how you feel, 
you might close your eyes,

261
00:13:11,593 --> 00:13:15,222
just kind of go in 
where the help, so just

262
00:13:15,222 --> 00:13:17,974
take a moment 
to close your eyes,

263
00:13:19,388 --> 00:13:23,742
and really see, and feel

264
00:13:24,998 --> 00:13:26,337
what's up.

265
00:13:30,097 --> 00:13:31,681
Alright, bat the eyelashes open,

266
00:13:31,681 --> 00:13:34,226
took everything in my 
power to not start singing

267
00:13:34,226 --> 00:13:36,478
"What's Up" by 
4 Non Blondes there.

268
00:13:36,478 --> 00:13:38,730
Okay, so we're gonna 
take the feet super wide here,

269
00:13:38,730 --> 00:13:40,579
we're almost done, 
great work everyone.

270
00:13:40,579 --> 00:13:42,609
I'd like to invite 
you to deepen your breath,

271
00:13:42,609 --> 00:13:44,486
longer, fuller inhales,

272
00:13:44,486 --> 00:13:46,942
longer, fuller exhales.

273
00:13:47,434 --> 00:13:50,145
So we literally change the
chemical makeup of the body

274
00:13:50,145 --> 00:13:54,566
when we remember to 
breathe in a strong powerful way

275
00:13:54,566 --> 00:13:57,444
on the yoga mat, 
and off the yoga mat.

276
00:13:57,444 --> 00:13:59,905
Turn the two big toes in,

277
00:13:59,905 --> 00:14:01,990
hands maybe still 
at the heart here.

278
00:14:01,990 --> 00:14:04,951
So you're gonna inhale, find
length, and just feel the power

279
00:14:04,951 --> 00:14:07,787
as you press into the 
outer edges of the feet,

280
00:14:07,787 --> 00:14:10,415
and we kind of draw 
energy up from the arches,

281
00:14:10,415 --> 00:14:12,375
and we're playing so with this

282
00:14:12,375 --> 00:14:17,297
lift up through the front and
this grounding in the back.

283
00:14:18,938 --> 00:14:21,533
Business in the front,
party in the back.

284
00:14:21,533 --> 00:14:22,867
So we're not just 
dumping into our feet,

285
00:14:22,867 --> 00:14:24,619
there's lots of energy, 
and you kind of feel

286
00:14:24,619 --> 00:14:27,413
a little empowerment, I mean,
take what you can get, right?

287
00:14:27,413 --> 00:14:29,832
As you tone the 
quads and lift up

288
00:14:29,832 --> 00:14:32,502
it's a very much 
of a power pose here.

289
00:14:32,502 --> 00:14:34,420
So we'll swim the fingertips
around when you're ready,

290
00:14:34,420 --> 00:14:36,422
interlace behind the tail.

291
00:14:36,422 --> 00:14:38,216
If you can bring the 
palms together, awesome,

292
00:14:38,216 --> 00:14:39,592
that's what 
we're working towards

293
00:14:39,592 --> 00:14:41,553
'cause we wanna create 
more spaciousness, of course,

294
00:14:41,553 --> 00:14:43,805
but if we're not there 
you can just keep the wrists

295
00:14:43,805 --> 00:14:45,431
nice and square.

296
00:14:45,431 --> 00:14:49,310
Inhale, lift your heart.
Think upward current of energy

297
00:14:49,310 --> 00:14:52,438
through the front, 
grounding through the back.

298
00:14:52,438 --> 00:14:54,065
The knuckles draw 
down and away here,

299
00:14:54,072 --> 00:14:56,658
you get a nice 
stretch through the neck,

300
00:14:56,658 --> 00:14:58,868
through the chest, the pecs,

301
00:14:58,868 --> 00:15:00,537
and then just like we 
did in tabletop position

302
00:15:00,537 --> 00:15:02,664
try to keep the navel 
drawing in and up here,

303
00:15:02,664 --> 00:15:05,417
we call this 
Urianabunda, this navel lock

304
00:15:05,417 --> 00:15:08,003
to support the lower back body

305
00:15:08,003 --> 00:15:11,506
as we slowly begin to 
take the heart forward.

306
00:15:11,506 --> 00:15:12,882
Soft bend in the knees here,

307
00:15:12,882 --> 00:15:14,467
we're still drawing 
up through the arches,

308
00:15:14,467 --> 00:15:17,596
pressing through the 
outer edges of the feet.

309
00:15:17,596 --> 00:15:19,264
You might find 
that you get this far

310
00:15:19,264 --> 00:15:22,475
and your body is saying, beep,
beep, stop, stop the car,

311
00:15:22,475 --> 00:15:24,227
in which case you 
might release your fingertips

312
00:15:24,227 --> 00:15:27,421
and work here, or bring up lock,
or maybe your couch is near

313
00:15:27,421 --> 00:15:31,539
or a chair, if you can 
continue the journey down,

314
00:15:31,539 --> 00:15:34,625
explore that, 
soft bend in the knees,

315
00:15:34,625 --> 00:15:39,012
and we take the head 
underneath the heart here.

316
00:15:39,012 --> 00:15:41,849
If the crown of the head can
come to the Earth, awesome,

317
00:15:41,849 --> 00:15:44,935
we'll work on that, 
and if not don't worry.

318
00:15:44,935 --> 00:15:47,187
Accept where you are today.

319
00:15:48,790 --> 00:15:50,166
Now you gotta 
bring the breath here,

320
00:15:50,166 --> 00:15:51,334
big inhale in,

321
00:15:52,487 --> 00:15:54,614
long breath out.

322
00:15:54,614 --> 00:15:57,158
To come out of the pose, 
press into the feet,

323
00:15:57,158 --> 00:15:58,785
connect to your center,

324
00:15:58,785 --> 00:16:01,997
inhale, rise up, check 
in with that halfway point,

325
00:16:01,997 --> 00:16:06,501
deep breath in, and then 
exhale all the way back down

326
00:16:06,501 --> 00:16:10,380
with the knuckles, sorry, 
lift up through the heart.

327
00:16:10,380 --> 00:16:14,426
Inhale, and exhale, 
relax the shoulder.

328
00:16:14,426 --> 00:16:16,052
Keep the fingertips interlaced,

329
00:16:16,052 --> 00:16:17,721
we're gonna turn 
the left toes out,

330
00:16:17,721 --> 00:16:19,889
right toes are 
already turned in.

331
00:16:19,889 --> 00:16:22,559
We maybe step our 
back foot up a little bit

332
00:16:22,559 --> 00:16:24,185
depending on the 
length of your legs,

333
00:16:24,185 --> 00:16:25,562
and we're gonna 
bend the front knee,

334
00:16:25,562 --> 00:16:27,606
draw the navel in 
and up, Humble Warrior.

335
00:16:27,606 --> 00:16:31,526
Inhale, same action of 
this upward current of energy

336
00:16:31,526 --> 00:16:34,571
through the front body, this
anchoring through the back body

337
00:16:34,571 --> 00:16:37,490
and then keep the root of
this posture in that back foot

338
00:16:37,490 --> 00:16:40,368
as you slowly send 
your heart forward,

339
00:16:40,368 --> 00:16:42,245
and you might just 
pause here, hovering,

340
00:16:42,245 --> 00:16:44,914
working on strength, 
hugging the lower ribs in,

341
00:16:44,914 --> 00:16:47,959
or maybe you take it all the
way down, Humble Warrior.

342
00:16:47,959 --> 00:16:50,587
Opening through 
the hips, pressing into

343
00:16:50,587 --> 00:16:52,422
the knife edge 
of that back foot,

344
00:16:52,422 --> 00:16:56,801
and releasing the 
crown towards the ground.

345
00:16:56,801 --> 00:16:59,137
Lift up from the pelvic 
floor here, you got this,

346
00:16:59,137 --> 00:17:02,641
big breath in, then use 
the power of that back leg

347
00:17:02,641 --> 00:17:06,478
to rise up strong, 
bold, calm, and in control.

348
00:17:07,956 --> 00:17:11,041
Right away into the 
next beat, left toes turn in,

349
00:17:11,041 --> 00:17:13,086
feel the blood flow, 
opposite direction,

350
00:17:13,086 --> 00:17:15,630
right toes turn out, 
front knee over front ankle.

351
00:17:15,630 --> 00:17:19,425
Find that Urianabunda here,
that support for the lower back.

352
00:17:19,425 --> 00:17:21,177
And then when you're 
ready, inhale, lift the heart,

353
00:17:21,177 --> 00:17:23,972
find length, 
and exhale, bowing towards

354
00:17:23,972 --> 00:17:27,350
the front left 
corner of your mat.

355
00:17:27,350 --> 00:17:30,812
And then maybe we 
pause here, don't cheat here,

356
00:17:30,812 --> 00:17:32,313
don't cheat yourself, 
you got this,

357
00:17:32,313 --> 00:17:34,983
find support from within,
you don't need to dump weight

358
00:17:34,983 --> 00:17:38,445
into that right thigh, 
but keep it lifted,

359
00:17:38,445 --> 00:17:40,405
and then if you wanna 
continue the journey down,

360
00:17:40,405 --> 00:17:43,785
maybe you do, crown of the
head at some point reaching

361
00:17:43,785 --> 00:17:46,453
maybe towards the Earth. 
Press into the knife,

362
00:17:46,453 --> 00:17:49,205
into the back foot, 
breathe deep here,

363
00:17:49,205 --> 00:17:50,039
inhale in.

364
00:17:52,181 --> 00:17:54,322
To come out of the pose, 
exhale, ground through

365
00:17:54,322 --> 00:17:56,477
that back heel, outer 
edge of that back foot.

366
00:17:56,477 --> 00:18:00,648
Keep the left inner thigh
engaged, and rise up strong.

367
00:18:01,414 --> 00:18:03,083
Yeah, baby.

368
00:18:03,083 --> 00:18:05,377
Right toes turn in,

369
00:18:05,377 --> 00:18:07,462
left toes stay turned in,

370
00:18:07,462 --> 00:18:09,506
so we come back to 
this standing wide legged.

371
00:18:09,506 --> 00:18:11,174
And then check it out, 
don't release your arms yet,

372
00:18:11,174 --> 00:18:13,927
I know they're 
talking to you, inhale in,

373
00:18:13,927 --> 00:18:19,010
exhale, release the fingertips
left to right, Star Pose.

374
00:18:19,010 --> 00:18:20,446
Should feel awesome.

375
00:18:20,446 --> 00:18:23,950
Thumbs go up, we 
inhale big, x shape here.

376
00:18:23,950 --> 00:18:27,578
So x marks the spot 
here as so you spread,

377
00:18:27,578 --> 00:18:29,330
maybe there's a 
slight back bend here

378
00:18:29,330 --> 00:18:33,418
as you lift the 
heart up, take up space.

379
00:18:33,418 --> 00:18:36,421
So I love that quote, 
paraphrasing, but it's like,

380
00:18:36,421 --> 00:18:38,094
who do you serve?

381
00:18:38,094 --> 00:18:41,142
You don't serve anyone 
or anything by being small.

382
00:18:41,142 --> 00:18:44,599
So take this big power pose
here, this is our final posture,

383
00:18:44,599 --> 00:18:47,218
and just own it 
here for three breaths,

384
00:18:47,218 --> 00:18:49,721
even if you feel like a fool,

385
00:18:49,721 --> 00:18:52,436
be a fool, happy fool.

386
00:18:54,013 --> 00:18:55,588
Inhaling in,

387
00:18:56,601 --> 00:19:00,814
and exhaling maybe 
out through the mouth.

388
00:19:00,814 --> 00:19:01,954
Inhale in,

389
00:19:03,893 --> 00:19:06,688
let me hear you. 
(exhales loudly)

390
00:19:06,688 --> 00:19:08,439
One more, send it 
all the way to Texas,

391
00:19:08,439 --> 00:19:11,860
inhale. (exhales loudly)

392
00:19:12,739 --> 00:19:14,991
Awesome, slowly 
release the arms down,

393
00:19:14,991 --> 00:19:17,243
pay attention 
to this transition.

394
00:19:17,243 --> 00:19:19,621
Alright, then gently 
walk the feet together,

395
00:19:19,621 --> 00:19:22,707
head over heart, 
heart over pelvis, one last time.

396
00:19:22,707 --> 00:19:26,753
Palms come together, 
Anjeleyvudra, prayer position.

397
00:19:26,753 --> 00:19:29,589
Soft gaze here 
or close your eyes,

398
00:19:31,975 --> 00:19:35,228
and take a really honest 
to God moment to just

399
00:19:35,228 --> 00:19:36,896
notice how you feel.

400
00:19:39,766 --> 00:19:42,852
To receive this information,

401
00:19:42,852 --> 00:19:44,354
and then you can use it.

402
00:19:44,354 --> 00:19:47,357
You can use this 
awareness to help guide

403
00:19:47,357 --> 00:19:50,360
the rest of your day, 
and you can compare notes

404
00:19:50,360 --> 00:19:52,946
the next time you 
return to this practice

405
00:19:52,946 --> 00:19:55,406
which is designed 
to help you commit

406
00:19:55,406 --> 00:19:57,676
to something regularly.

407
00:19:57,676 --> 00:20:01,975
So that you can 
be happy and healthy,

408
00:20:01,975 --> 00:20:05,687
in body, but in 
mind and spirit.

409
00:20:05,687 --> 00:20:08,523
Because if you 
feel good, you look good.

410
00:20:08,523 --> 00:20:10,692
If you wanna have a good body
or to feel good in your body

411
00:20:10,692 --> 00:20:13,987
you gotta tend to all parts.

412
00:20:13,987 --> 00:20:17,073
Thank you for sharing your
time and your energy with me.

413
00:20:17,073 --> 00:20:18,667
And with the Yoga 
With Adriene community.

414
00:20:18,667 --> 00:20:20,910
We'll bring the 
thumbs up to the third eye,

415
00:20:20,910 --> 00:20:23,329
take a deep breath in,

416
00:20:23,329 --> 00:20:25,832
and exhale, bow head to heart.

417
00:20:29,385 --> 00:20:30,771
Namaste.

418
00:20:30,771 --> 00:20:33,841
(upbeat music)