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- Hey, everyone.

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Welcome to Yoga with Adriene.

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I'm Adriene.

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This is a request from the community.

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We're trying a little Yin out today,

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so this is a simple,
at home, Yin practice.

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This is a great intro to Yin,

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beginner's Yin, great for everyone.

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You're gonna need some pillows,

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you're gonna need a blanket.

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Get something comfy and let's get started.

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(upbeat music)

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Okay, so let's begin by bringing a blanket

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or a pillow right underneath the hips.

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So, today, with Yin at home,

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you're gonna need to kind
of just go with the flow.

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We're all going to be
using different materials,

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different props,

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so that's what our yoga
practice teaches us, too,

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to just kind of be present in the moment

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and to work with what you've got.

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So, whatever you have
to put under the hips.

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And it's kind of fun, you know?

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We're just kind of using what we have

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and we know we don't need anything extra,

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kind of circling back to
doing the work inside.

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We don't need anything but rather

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that we have everything
that we need, if you will.

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Hopefully, by now, you've
come to sit on something

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and we're going to bring the
soles of the feet together.

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Take a second here to start
to notice your breath.

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Hopefully, you're sitting
on a pillow or a blanket

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or even a block.

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Then, I'm purposefully
using not just bolsters

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and Mexican blankets, typical yoga props,

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because I want us to all practice using

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what we have at home.

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So, that said, if I was at the studio,

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I'd take my Mexican blanket
and I'd roll it up longways

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like a bolster but for today,

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I'm just going to take
whatever blanket you have,

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or a towel even,

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and you're going to roll it up so

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it's a nice tube of some sort.

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Then, I'm going to bring
it on top of my feet, okay?

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Again, try to stay easy-going about

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figuring these things out.

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It's going to be worth it once we get it.

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So, roll with me here.

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Get it to the top of your feet and then

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I'm going to take one end in

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and underneath the ankle

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and then the other end in
and underneath the ankle.

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So, you should end up with
two ends of the tail here.

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And again, I'm purposely
using kind of a difficult

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blanket for this because I
think we should learn how

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to kind of make these
things for ourselves.

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This reminds me of being a kid and

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if you ever made a fort as a kid,

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you're trying to get the sheets up and

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find different ways to get
your sheet fort to stay.

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So, it's like this.

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In my opinion.

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So, you have these two tails here and

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what you do is bring the soles
of the feet really together

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and then just tug the two tails here.

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Up and under.

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It should feel really good.

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Then, sit up nice and tall.

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Bend the elbows and just tug the two ends

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of the blanket up and

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then release them.

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Great.

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You can grab a pillow or two

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and we're going to bring
them all the way up

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so it just depends on the
height of your pillows.

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Bring them all the way up and onto

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our set-up here.

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Then, I'm going to inhale.

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Sit up nice and tall.

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And then, think up and over,

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so try to create a length in the side body

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as you think up and over
and slowly melt down

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into a fold.

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Begin to deepen your breath.

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Soften the skin of the forehead.

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Relax the jaw.

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Begin to soften and relax the muscles

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of the neck and the shoulders.

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Allow the hips to grow heavy here.

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Tops of the thighs melt down.

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We'll begin the process of surrender,

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letting go.

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Take two more deep breaths.

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Then begin to move the
tongue around in the mouth.

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Begin to wiggle the toes.

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Gently, roll it up.

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Head over heart,

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heart over pelvis,

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we being to open up through the chest.

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Every so gently, we'll take the pillows

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and just put them to the side.

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Unravel the blanket.

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Put it to the side.

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Stay on your seat cushion and

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we're going to lengthen the legs out long.

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Grab the pillows here,

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returning them right
back to the hip creases.

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Go ahead and walk the heels
so they're hip-width apart.

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Think up and over here.

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Snuggle your make-do home bolster

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up to your belly.

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Sit up nice and tall.

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Take a deep breath in.

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Again, think up and over
so lift the heart up

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and then forward fold.

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So, if you find your need
a little more space here,

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you can use your blanket.

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Just find a place that feels good.

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Then, let it go.

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Soften through the toes.

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Relax your shoulders and again,

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we surrender.

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Notice if you're gripping anywhere,

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holding, tightening.

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Allow release and let go.

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Beautiful.

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Stick with it.

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Take two more breaths, nice and slow.

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Full breaths.

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Begin to move the tongue around,

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maybe touch your teeth with
the tip of your tongue.

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Begin to move the toes

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and the fingers.

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Slowly, roll it up.

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Nice and slow, gently.

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Take the blankie to the side,

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pillows to the side.

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I'm going to slide off our pillow seat.

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Bring that one underneath
the backs of the knees.

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I'm actually going to
go for another pilllow.

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So, one pillow behind the knees

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and one pillow for the head.

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Nice and easy, come to lie flat.

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Get situated here.

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You can add as much as you want here,

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you can keep it nice and simple.

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Left hand's going to come
just up to the heart space,

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right hand to the belly, lower belly.

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Let the ankles soften, feet soften.

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Close your eyes.

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Begin to deepen your breath.

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If you want to take your blanket

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and cover your eyes with it here, you can,

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or if you have an eye pillow,

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you can use it now.

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Soften through the jaw and

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maybe say the mantra here.

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"I surrender."

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As you breathe in,

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see if the hands can rise.

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Connect to the power of the breath.

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Then, they fall gently on the exhale.

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So, notice the sounds that are around you.

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We can't always just have Japanese flutes

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playing in the background,

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in this day and age, especially.

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So, just take in your soundscape.

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Stick with your breath.

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We'll take two more full breaths here.

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Slow it down.

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Then, nice and easy,

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trace the fingertips outward.

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Bring the arms wide.

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Palms face up here today.

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Extend the arms, stretch
through the chest.

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You can feel your
shoulderblades on the ground.

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Nice and slow, I'm going to draw the toes

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up and in and then out.

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So, windshield-wipering.

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An official yoga term.

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Little windshield-wipering of the toes.

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I'd like you to close your eyes and

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imagine what's going on in your hips.

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See that ball and socket.

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See it rolling as you turn the toes in,

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and then toes out.

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Knees out.

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One more time.

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Great.

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Try to stay soft in the belly here,

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soft in the pelvic area, the groin.

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Turn the left toes in,

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bend the left knee,

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slide the left foot up.

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Same thing with the right.

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Turn the toes in, bend the right knee,

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slide the left foot up.

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You can snuggle your
blanket or your bolster

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right underneath your bum here

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or you can pull it out.

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Okay, then slowly scoop the tailbone up.

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Lower back becomes flush with the mat.

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It should feel good.

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We're going to extend
the right leg up high

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and cross the right ankle over

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the top of the left thigh.

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So, from here, we're going
to thread the needle,

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bringing the right fingertips
in through the hole

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and then we can either use
our bolster blanket here

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to tug or we can just kind of ignore it.

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Keep it there as we interlace
behind the left thigh

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and pull in here for
Reclined One-Legged Pigeon.

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Take a deep breath in.

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Deep breath out to relax the shoulders

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and let everything go.

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Surrender to the sensations of the body.

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Stay present.

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Pay attention.

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Soften through your sense organs,

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so no gripping in the jaw,

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no clenching of the brows.

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Maybe part the lips a little.

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And, remember where your
hand was on your belly,

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your hand on your heart.

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Send breath down as you inhale

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and then let it release
up and out on the exhale.

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Take two more breaths.

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Then, begin to wiggle the toes,

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move the tongue around in the mouth.

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Release the fingertips and

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nice and slow, with control,

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extend the right leg all the way up.

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Straighten and then back down.

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And we switch.

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Left leg up towards the sky,

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crossing left ankle over right thigh.

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Thread the needle.

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Left fingertips in through the hole here.

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We find our shape,

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the place where we can surrender.

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Soften places where you might be gripping.

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Send awareness.

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Send breath

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to the places that feel tight.

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Listen to your body.

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Stick with it.

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Keep listening.

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Listen to your breath.

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Go inward.

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Take two slow breaths more.

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Go ahead and pull your
blanket or your pillow

253
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out from underneath your legs.

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Come onto your side and
roll onto your belly.

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It should feel really good.

256
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You can roll directly onto
your belly from where you are.

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I'm just going to flip here.

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We're coming into a Sphinx pose,

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so take a second to rest on your belly.

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It should feel really good.

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You can use your pillow.

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Then, when you're ready,

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draw the heels in line with the hips,

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elbows in line with the shoulders.

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I'll move the pillow just so you can see

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where my arms are in case
this posture is new for you,

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but you can keep your pillow where it is.

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Find your foundation here.

269
00:19:07,365 --> 00:19:09,327
Draw the chin to the chest and then,

270
00:19:09,327 --> 00:19:11,427
press into the tops of the feet,

271
00:19:11,427 --> 00:19:12,344
press into the elbows,

272
00:19:12,345 --> 00:19:14,469
press into the palms.

273
00:19:14,469 --> 00:19:17,129
Wrists are in line with the elbows.

274
00:19:17,129 --> 00:19:18,963
We're really pressing into the Earth

275
00:19:18,963 --> 00:19:23,270
as if we were trying to tear
the yoga mat in half here.

276
00:19:23,270 --> 00:19:24,547
Press into the tops of the feet.

277
00:19:24,547 --> 00:19:25,649
Press into the pubic bone but

278
00:19:25,649 --> 00:19:30,591
be careful not to clench the glutes here.

279
00:19:31,606 --> 00:19:34,648
So, find a softness.

280
00:19:34,648 --> 00:19:36,308
Find an ease.

281
00:19:36,308 --> 00:19:39,686
Maybe even a little sway here at first.

282
00:19:39,686 --> 00:19:41,485
Bring calm into your body.

283
00:19:41,486 --> 00:19:43,205
Not clenching the back of the neck here

284
00:19:43,205 --> 00:19:44,702
but keeping length,

285
00:19:44,702 --> 00:19:46,164
so tuck the chin in here.

286
00:19:46,164 --> 00:19:51,164
Close your eyes and breathe.

287
00:19:54,235 --> 00:19:56,554
Surrender to this posture.

288
00:19:56,555 --> 00:20:01,427
Soften the jaw.

289
00:20:09,780 --> 00:20:11,381
Stick with it.

290
00:20:11,381 --> 00:20:12,694
Stick with your breath.

291
00:20:12,694 --> 00:20:17,174
Stay active in your arms
but find your softness.

292
00:20:17,174 --> 00:20:22,174
Visualize your spine.

293
00:20:39,200 --> 00:20:43,518
Just two more slow and full breaths here.

294
00:20:43,518 --> 00:20:48,518
You got this.

295
00:20:52,632 --> 00:20:53,734
Stick with it.

296
00:20:53,734 --> 00:20:55,337
Notice what's going on in the body,

297
00:20:55,337 --> 00:21:00,337
what's going on in the mind.

298
00:21:02,117 --> 00:21:05,994
Slowly open the palms and we'll release.

299
00:21:05,994 --> 00:21:07,736
Take a rest on your pillow here,

300
00:21:07,737 --> 00:21:09,013
forehead down.

301
00:21:09,013 --> 00:21:10,801
Just a breath or two.

302
00:21:10,801 --> 00:21:13,634
You can shake the hips a
little left to right here.

303
00:21:13,634 --> 00:21:18,529
Shimmy in the hips.

304
00:21:21,482 --> 00:21:26,482
Big breath in and big breath out.

305
00:21:27,322 --> 00:21:28,635
Slowly, lift your head up,

306
00:21:28,635 --> 00:21:29,923
come back to your side and

307
00:21:29,923 --> 00:21:32,060
we're gonna roll over.

308
00:21:32,060 --> 00:21:35,159
Grab the block.

309
00:21:35,160 --> 00:21:37,633
Our final pose here.

310
00:21:37,633 --> 00:21:40,301
So, a supported Bridge.

311
00:21:40,301 --> 00:21:44,993
I'm going to take the block
at its highest level here.

312
00:21:44,993 --> 00:21:47,397
I'm gonna walk it right
underneath my sacrum here,

313
00:21:47,397 --> 00:21:48,591
hips--

314
00:21:48,592 --> 00:21:51,656
excuse me, heels in line with the hips,

315
00:21:51,656 --> 00:21:55,163
hip points, knees in line as well.

316
00:21:55,163 --> 00:22:00,163
Still stay conscious
of your alignment here

317
00:22:00,956 --> 00:22:04,463
even though we're kind of soft and easy.

318
00:22:04,463 --> 00:22:06,413
Okay and then I'm going to
interlace the fingertips,

319
00:22:06,413 --> 00:22:09,293
snuggle the shoulderblades underneath

320
00:22:09,293 --> 00:22:11,997
and press into all four
corners of the feet.

321
00:22:11,998 --> 00:22:14,180
If this is too much, you can also

322
00:22:14,180 --> 00:22:16,979
bring the block at a lower level,

323
00:22:16,979 --> 00:22:21,979
or even at the lowest level.

324
00:22:23,816 --> 00:22:26,162
If you do not have a block,

325
00:22:26,162 --> 00:22:27,799
I encourage you to--

326
00:22:27,799 --> 00:22:29,076
I'll do that with you, actually.

327
00:22:29,076 --> 00:22:33,000
If you don't have a block--

328
00:22:33,000 --> 00:22:35,240
I have a plethora of stuff over here.

329
00:22:35,240 --> 00:22:36,402
If you don't have a block,

330
00:22:36,402 --> 00:22:37,574
then we're gonna inhale,

331
00:22:37,574 --> 00:22:39,791
lift up, press the palms into the Earth.

332
00:22:39,791 --> 00:22:41,499
Snuggle the shoulderblades

333
00:22:41,499 --> 00:22:43,298
and hold here.

334
00:22:43,298 --> 00:22:44,900
Fill it with the power of your breath.

335
00:22:44,900 --> 00:22:46,060
We're not going to be here long.

336
00:22:46,060 --> 00:22:50,467
We got this.

337
00:22:57,556 --> 00:22:59,122
Lift the chest to the chin

338
00:22:59,122 --> 00:23:04,122
and then lift the chin towards the sky.

339
00:23:14,913 --> 00:23:18,094
If you're on the block,

340
00:23:18,094 --> 00:23:21,298
take two more breaths and then release.

341
00:23:21,298 --> 00:23:22,563
If you're not on the block,

342
00:23:22,563 --> 00:23:23,736
go ahead and release and

343
00:23:23,736 --> 00:23:28,489
take your final two
breaths with the hips down.

344
00:23:44,354 --> 00:23:45,481
Beautiful.

345
00:23:45,481 --> 00:23:48,477
Gently, release the block.

346
00:23:48,477 --> 00:23:51,078
Everyone come down.

347
00:23:51,078 --> 00:23:53,678
Walk the feet to the
outer edges of your mat

348
00:23:53,678 --> 00:23:58,678
and allow the knees to gently melt inward.

349
00:23:58,762 --> 00:24:00,783
Hands come to the hips here

350
00:24:00,784 --> 00:24:04,846
or the belly and we soften everything.

351
00:24:04,846 --> 00:24:09,055
Let go of everything.

352
00:24:16,782 --> 00:24:17,861
From here, we're going to

353
00:24:17,862 --> 00:24:22,262
go into our relaxation,

354
00:24:22,262 --> 00:24:26,186
our neutral pose that you can use

355
00:24:26,186 --> 00:24:29,437
every day, in your bed.

356
00:24:29,437 --> 00:24:32,339
Just taking conscious
moments in shavasana,

357
00:24:32,339 --> 00:24:34,777
at night time before you go to sleep.

358
00:24:34,777 --> 00:24:38,562
Incredible.

359
00:24:38,562 --> 00:24:39,665
So, nice and slow,

360
00:24:39,665 --> 00:24:40,757
sitting yourself up for that,

361
00:24:40,757 --> 00:24:42,057
whether it's bringing the pillow

362
00:24:42,057 --> 00:24:47,057
back underneath the knees.

363
00:24:47,282 --> 00:24:49,985
Also, a pillow or a blanket over the hips

364
00:24:49,986 --> 00:24:54,811
or you can just go full-on burrito.

365
00:25:06,716 --> 00:25:11,716
Soften through the toes and
the fingers and the tongue.

366
00:25:12,081 --> 00:25:14,795
Open your mind and open your heart.

367
00:25:14,796 --> 00:25:19,796
Give thanks for your body and your breath.

368
00:25:20,902 --> 00:25:23,516
Give thanks to yourself
for taking this time,

369
00:25:23,516 --> 00:25:28,102
carving out this precious time

370
00:25:28,102 --> 00:25:32,834
for self-care and for practice.

371
00:25:34,522 --> 00:25:38,319
I truly believe that
if we all do this more,

372
00:25:38,319 --> 00:25:40,757
and it is a practice, it is tough,

373
00:25:40,757 --> 00:25:45,262
I truly believe that the
world would be a better place.

374
00:25:45,262 --> 00:25:48,176
Thank you for sharing your time

375
00:25:48,176 --> 00:25:51,483
and your home practice with me.

376
00:25:51,483 --> 00:25:53,702
Please share your experience down below

377
00:25:53,702 --> 00:25:55,106
but for now,

378
00:25:55,106 --> 00:25:57,824
close your eyes.

379
00:25:57,824 --> 00:25:59,716
As a friend of mine says,

380
00:25:59,716 --> 00:26:02,583
dream and drool.

381
00:26:02,584 --> 00:26:07,320
I love that.

382
00:26:07,320 --> 00:26:10,606
Namaste.

383
00:26:10,606 --> 00:26:15,454
(upbeat music)