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- What's up my friends?

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Welcome to Yoga With Adriene.

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I am Adriene and today we have

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a Let It Go Yoga Flow for you.

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Alright, this is a swift
and lovely little vinyasa

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that's going to assist you
in letting go of the BS

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and coming into your
body in a place of peace.

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So, I find that yoga practice
and pranayama practice

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is really helpful for 
me in these moments,

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and so we made this little sequence

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to assist you in doing just that.

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Letting it go.

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Let's get started.

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(relaxing guitar music)

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Alright, my friends, let's begin

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in a nice, comfortable seat.

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Today's practice is about letting go,

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focusing on the physical sensations,

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but let's take a second
to honor where we're at,

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and just check in with the
breath and notice how we feel.

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So, sit up nice and tall.

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Comfortable seat of your choice.

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Just get to a place where

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you can rest the hands gently
on the knees or the thighs,

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and find a little lift up through

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the heart, the spine, the center line.

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And then trust the video,

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trust me, trust yourself,

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and just close your eyes
for a moment or two.

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And begin to deepen the breath.

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And just notice how you
feel, if you're a wreck, man,

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just accept, "I am a wreck right now."

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If you are angry, "I am
totally angry right now."

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If you're feeling sad, or
you're a little distraught,

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whatever it is, just notice how you feel

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and then acknowledge that.

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Accept where you are.

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And then ready?

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Let's take a deep breath in together.

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(inhales deeply)

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And exhale, let it go.

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Exhale out through the mouth.

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(exhales deeply)

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Big inhale in through the
nose. (inhales deeply)

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I choose to let it go.

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Big exhale out through the
mouth. (exhales deeply)

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And one more, just like that.

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Big inhale. (inhales deeply)

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Big strong exhale to
release. (exhales deeply)

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Great, let's begin with some neck circles.

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Drawing big circles with the nose.

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So, now we're working to be present.

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What does it mean to be be
present, to practice presence?

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Continue with big breaths
in and out through the nose

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or mouth, whatever feels good today.

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Whatever feels supportive.

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And then after you've gone
one way, then the other,

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maybe take in a second to
nod the head yes and no.

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Then come into a place of stillness.

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Draw the hands to the heart.

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Anjali mudra.

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And from here on out, we're
gonna commit to being present

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in our body and with the breath,

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giving the thinking mind a little bit

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of a break, a little time off,

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and just allowing things to unfold.

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Working to be really present, again,

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in the body and with the
breath are today's vinyasa.

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Flow.

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Bow the head to the heart,

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big stretch in the back of the neck.

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Bowing the mind intelligence

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to the heart, the body intelligence.

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Inhaling. (inhales deeply)

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And then exhale, let
it go. (exhales deeply)

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Release the hands to the Earth.

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Come to all fours.

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Take it into a couple cat cows here,

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moving with your breath.

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Close your eyes if you like.

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As you inhale you drop the belly,

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moving in through the chest,

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and as you exhale, you
round through the spine.

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Check your foundation here.

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Again, moving with intention,
moving with your breath.

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Do one more.

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And then exhale back to neutral.

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Curl the toes under,
take a deep breath in.

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Strong foundation here,
tops of the shoulders

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finding that external rotation,

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and when you're ready,
send the hips up high.

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Downward facing dog.

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Take your dog for a little walk here.

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Again, work to stay present.

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How are the legs doing today?

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Hug the lower ribs in.

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Keep awareness through
the tops of the shoulders

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and press into all of your
fingers, all of the knuckles.

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Breathe deep. (inhales deeply)

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Waking up the feet. (exhales deeply)

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And then here we go, we're
gonna step the right foot

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right up behind the right hand,

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left foot right up behind the left hand.

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Take a second here to bend the knees

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and really relish in this forward fold.

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This can be a great place to come

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if you don't have time for a
full let it go yoga practice.

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Come to a nice forward fold.

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Strong footing, grounded to the Earth,

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and then take any movement
here that feels good,

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whether it's shaking
the head and neck again,

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grabbing the elbows, rocking
a little side to side.

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Bending the knees, feeling that

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lovely stretch in the lower back.

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And really focusing on that exhale today.

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Whatever you need to let
it go. (breathes deeply)

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Inhale fresh breath in. (inhales deeply)

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And exhale, choosing to
let it go. (exhales deeply)

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Create some space.

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Here we go, rolling it all
the way up to mountain.

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Take your time, slow as you can roll.

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As you roll up, pay attention

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to what's going on in the feet.

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Spread awareness through all four corners,

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and then find that lift
up through that spine,

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the center channel once again.

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Coming into a nice mountain

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with the feet still wide, hip width apart.

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So strong footing here,
as you find a lift up

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through the front body
and a nice grounding

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through the back body.

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So part of what let it go
yoga's all about for me

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is just really kind of giving

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the energetic system of
the body some love too,

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so lift up through the front body,

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ground through the back body.

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And so with that said, we're gonna do

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a little kundalini exercise that I love.

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This is in Yoga Camp, I think,

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or one of the 30 Days of Yoga, but...

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I'm gonna stand up nice and tall

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and they call this
knocking on Heaven's door.

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⍠Keep on knocking on Heaven's... âŤ

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Okay, so open the palms
here, and you can keep

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soft fingers or you can
bring them into fists.

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Yogi's choice, keep strong footing.

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A little soft bend in the knees.

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You're gonna swing side to side.

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Toes stay pointing forward,

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again I'm not locked in the knees.

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Soft in the fingertips or
you can take the fists here.

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Keep it soft and easy, keep
that lift up through the chest.

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And then best you can, there's no

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right or wrong way to do this.

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Connect to your breath,
so it's a little exhale.

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(exhales deeply repeatedly)

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On each side, or on one side.

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Maybe it's a little breath
of fire, so just breath.

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And then keep it going,
and just about that moment

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where you're like, "What
the hell am I doing?"

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I'd like for you to drop in.

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Just smile, shake it off, let it go.

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Maybe find a soft gaze here
once you get the hang of it.

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No need to look at the video.

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Maybe take your gaze
down just past your nose.

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Stick with it, don't give up.

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Don't give up on yourself.

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There are so many things
that are out of your control,

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but there's one thing that
is absolutely in your control

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and it's you, your thoughts, your energy,

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how you treat your body,
how you use your thoughts,

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your energy and your body, hey-o.

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Ten more seconds.

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And release, bring the feet
together nice and slow.

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Nice and slow, find grounding.

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Bring the palms together at the heart.

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Take your eyes off the video.

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Close them or keep a soft gaze down.

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Notice how you feel, deep
breathing. (breathes deeply)

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Beautiful, soft knees, here we go.

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Nice job, everyone,
inhale, reach for the sky.

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Interlace the fingertips,
nice steeple grip here

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so index finger pointing up.

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Deep breath in here, long
in the torso as you exhale.

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Tilt to the right, bump
the hips to the left.

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Inhale the center,
ground through your feet.

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Exhale, tilt to the left,
bump the hips to the right.

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Big stretch, inhale, reach it up.

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Exhale, break free, let it go,

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rain it down, have some fun, forward fold.

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Inhale, halfway lift, your version.

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Find length.

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And then on an exhale,
take it all the way down.

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Inhale, reach for the sky
back the way you came,

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all the way up, up, up,
up, exhale hands to heart.

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Namaste, and namaste, we acknowledge

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the best version of
ourselves and in others too,

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so it's kind of perfect for the let it go.

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Namaste, you know, it's like sometimes

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when I come in contact with people

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that I just don't understand

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or if something really bothers me,

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I used to get really angry,
let it really disrupt me,

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and now I'm just like...
(laughs) Peace, namaste, right?

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Okay, soft knees, here we go,
inhale, reach for the sky.

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And release, steeple grip.

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Exhale, tilt to the
right, hips to the left.

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Inhale, reach up.

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Exhale, strong footing, side body stretch.

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Inhale, reach up.

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Exhale, let it go, forward
fold all the way down.

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Inhale, lifts you up halfway.

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Your version, find length.

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Exhale, Uttanasana, extended forward fold.

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Great, this time, bend the
knees, plant the palms.

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We're not gonna do a lot of these today,

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but just wanna light a little
bit of that fire, that agni,

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so stepping the right toes
back followed by the left,

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you come into the top of a push-up here.

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You got this.

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Tend to your alignment
here, stack the bones,

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so wrists underneath the shoulders.

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Toes in line with the hip points
or together, yogi's choice.

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Then careful not to let the hips sink here

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or the butt come up too high.

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See if you can refine.

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Try to find length from
the crown to the tail,

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your sitting bones to your heels.

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One more breath here, you got it.

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Great, downward facing dog.

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Deep breath in. (inhales deeply)

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Big exhale to let it go. (exhales deeply)

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Great, take a second here to refine.

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Hug the lower ribs in, find
your foundation, find support.

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Then when you're ready,
bend the right knee.

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Keep the left leg straight.

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Bend the right knee and
then just play here.

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You might draw the right
knee back and forth gently.

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You might notice if you
start to crash into one hand.

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See if you can keep the weight even.

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And then switch, right heel
down, bend the left knee.

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And then moving it, left knee
in front of the right knee,

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maybe, back, forth, and stay
with it, stay committed here.

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And then release left heel down.

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Great, take a deep breath
in. (inhales deeply)

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Exhale out through the
mouth. (exhales deeply)

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Good, inhale, look up, hop to the top.

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Just repeat that step up from before.

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Right foot then left foot.

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Inhale, lifts you up halfway, find length.

251
00:12:16,942 --> 00:12:18,025
Exhale, fold.

252
00:12:20,057 --> 00:12:22,224
Inhale, reach for the sky.

253
00:12:23,741 --> 00:12:26,408
Exhale, hands to heart, namaste.

254
00:12:28,429 --> 00:12:31,398
Here we go, inhale, reach it up.

255
00:12:31,398 --> 00:12:34,065
Interlace, exhale, to the right.

256
00:12:35,205 --> 00:12:39,372
Inhale to center, then up
and over, exhale to the left.

257
00:12:41,052 --> 00:12:43,416
Great, inhale, all the way up.

258
00:12:43,416 --> 00:12:46,943
Exhale, all the way down with control.

259
00:12:46,943 --> 00:12:50,813
Inhale, lifts you up
halfway, long in the neck.

260
00:12:50,813 --> 00:12:52,063
Exhale to fold.

261
00:12:53,584 --> 00:12:55,683
Great, bend the knees, plant the palms,

262
00:12:55,683 --> 00:12:57,405
step or hop it back to plank.

263
00:12:57,405 --> 00:13:00,514
Move all the way down, belly to cobra

264
00:13:00,514 --> 00:13:04,363
or take your chaturanga to
upward facing dog, yogi's choice.

265
00:13:04,363 --> 00:13:06,131
Take a deep breath in
wherever you are here.

266
00:13:06,131 --> 00:13:08,138
Open your chest, open your heart,

267
00:13:08,138 --> 00:13:12,252
and then exhale all the
way to your downward dog.

268
00:13:12,252 --> 00:13:15,556
You can take a child's pose
here instead of downward dog.

269
00:13:15,556 --> 00:13:19,639
Three breaths. (breathes deeply)

270
00:13:25,104 --> 00:13:28,047
On this last, this third
breath, take a deep breath in,

271
00:13:28,047 --> 00:13:29,195
then as you exhale, pretend you're

272
00:13:29,195 --> 00:13:32,365
like blowing out birthday
candles, let it go.

273
00:13:32,365 --> 00:13:34,868
Great, drop the left heel, inhale,

274
00:13:34,868 --> 00:13:36,212
lift the right leg up high.

275
00:13:36,212 --> 00:13:38,352
So if you're in child's
pose, come on back up.

276
00:13:38,352 --> 00:13:40,540
And then we'll bend the right knee,

277
00:13:40,540 --> 00:13:43,316
step it all the way up into the lunge.

278
00:13:43,316 --> 00:13:45,362
Find a nice low lunge here.

279
00:13:45,362 --> 00:13:47,550
You're welcome to lower
that back knee if you wanna

280
00:13:47,550 --> 00:13:51,633
stay nice and low and need
a little more support.

281
00:13:52,653 --> 00:13:54,003
We're gonna inhale, reach the arms

282
00:13:54,003 --> 00:13:55,757
all the way up and overhead.

283
00:13:55,757 --> 00:13:57,110
So you're in high lunge here

284
00:13:57,110 --> 00:13:59,905
with the knee lifted or
knee is down on the Earth.

285
00:13:59,905 --> 00:14:03,051
And here we go, we inhale in, exhale.

286
00:14:03,051 --> 00:14:07,058
Palms come together and down at the heart.

287
00:14:07,058 --> 00:14:09,601
Ready, we're gathering it
in, gathering that support.

288
00:14:09,601 --> 00:14:12,021
Inhale, reach it all the way up.

289
00:14:12,021 --> 00:14:14,532
Exhale, hands back down to the heart.

290
00:14:14,532 --> 00:14:16,559
Strong legs, balance it out.

291
00:14:16,559 --> 00:14:18,794
One more time, inhale, reach it up.

292
00:14:18,794 --> 00:14:22,234
Exhale, hands to the heart, great.

293
00:14:22,234 --> 00:14:25,337
This time, take the chest,
the sternum forward.

294
00:14:25,337 --> 00:14:27,292
Belly comes to the top of the thigh.

295
00:14:27,292 --> 00:14:29,112
Again, you could be here.

296
00:14:29,112 --> 00:14:33,715
Breath deep, inhale in; exhale,
fly, soar, move past it.

297
00:14:33,715 --> 00:14:37,882
Fingertips back, airplane arms
for one big breath in and out

298
00:14:39,797 --> 00:14:42,347
and then we release, awesome work.

299
00:14:42,347 --> 00:14:45,444
Flat the palms, step it back,
move straight to down dog,

300
00:14:45,444 --> 00:14:47,182
or you can move through a flow here

301
00:14:47,182 --> 00:14:50,599
that feels good to you, so yogi's choice.

302
00:14:51,545 --> 00:14:55,295
We'll meet in down dog,
great work, everyone.

303
00:14:57,901 --> 00:15:01,294
From down dog, drop the right
heel, and when you're ready,

304
00:15:01,294 --> 00:15:04,639
big inhale lifts the left leg up high.

305
00:15:04,639 --> 00:15:07,934
Exhale, bring it all
the way into your lunge.

306
00:15:07,934 --> 00:15:10,243
Feel free to lower that back knee.

307
00:15:10,243 --> 00:15:13,608
Everyone find your alignment,
front knee over front ankle.

308
00:15:13,608 --> 00:15:16,101
Squeeze the inner thighs
together, and when you're ready,

309
00:15:16,101 --> 00:15:20,268
moving with the breath, inhale
to reach it all the way up.

310
00:15:21,444 --> 00:15:24,693
So really focus on the
sensation over the shape here.

311
00:15:24,693 --> 00:15:25,762
No need to be rigid.

312
00:15:25,762 --> 00:15:27,540
We're trying to create a little space,

313
00:15:27,540 --> 00:15:29,623
definitely a little heat.

314
00:15:31,764 --> 00:15:34,957
And when you're ready,
hands come to the heart.

315
00:15:34,957 --> 00:15:38,033
Ready? Inhale, reach for the sky.

316
00:15:38,033 --> 00:15:40,533
Exhale, gather it in, namaste.

317
00:15:41,741 --> 00:15:43,981
Inhale, reach for the sky.

318
00:15:43,981 --> 00:15:45,398
And gather it in.

319
00:15:47,184 --> 00:15:51,024
Let's do one more, inhale,
reach, take up space.

320
00:15:51,024 --> 00:15:52,024
And namaste.

321
00:15:54,000 --> 00:15:56,091
Keep the sternum lifting to the thumbs,

322
00:15:56,091 --> 00:15:58,931
begin to send it forward,
pulling the left hip crease back.

323
00:15:58,931 --> 00:16:00,779
Belly on the top of the thigh.

324
00:16:00,779 --> 00:16:03,982
Strong legs here, you got it.

325
00:16:03,982 --> 00:16:06,272
And then moving past,
whatever our obstacle is,

326
00:16:06,272 --> 00:16:10,582
let's fly past, over it,
sending the fingertips back.

327
00:16:10,582 --> 00:16:13,286
Airplane arms, connecting to
your power, your strength.

328
00:16:13,286 --> 00:16:17,453
Big breath in, big exhale out,
and release, awesome work.

329
00:16:20,898 --> 00:16:22,417
Plant the palms, step it back.

330
00:16:22,417 --> 00:16:24,013
Last chance for a little flow here.

331
00:16:24,013 --> 00:16:27,388
Feel free to skip it and just
go straight to downward dog.

332
00:16:27,388 --> 00:16:31,555
In down dog, take a nice
refreshing breath in and out.

333
00:16:33,903 --> 00:16:35,839
Shake the head a little.

334
00:16:35,839 --> 00:16:38,491
And you'll make your way back
up to the top of your mat,

335
00:16:38,491 --> 00:16:40,763
so you can hop, you can jump,
you can float, you can dance,

336
00:16:40,763 --> 00:16:44,930
you can just step right up
to the top, forward fold.

337
00:16:46,479 --> 00:16:48,576
Inhale, lifts you up halfway.

338
00:16:48,576 --> 00:16:49,659
Exhale, fold.

339
00:16:52,471 --> 00:16:54,638
Inhale, reach for the sky.

340
00:16:55,815 --> 00:16:58,482
Exhale, hands to heart, namaste.

341
00:17:01,400 --> 00:17:05,067
Close your eyes here
and observe the breath.

342
00:17:11,458 --> 00:17:12,290
Great.

343
00:17:14,477 --> 00:17:17,977
Take a second to just notice how you feel.

344
00:17:18,893 --> 00:17:20,282
From the soles of your feet,

345
00:17:20,282 --> 00:17:22,329
travel all the way up
through your beautiful body,

346
00:17:22,329 --> 00:17:24,612
all the way up through the spine.

347
00:17:24,612 --> 00:17:26,529
Stand up nice and tall,

348
00:17:28,742 --> 00:17:30,409
and again, close your eyes

349
00:17:30,409 --> 00:17:33,659
and just blanket yourself in love here.

350
00:17:36,050 --> 00:17:40,217
Feel that vibration, that prana
moving throughout your body.

351
00:17:42,299 --> 00:17:46,466
Notice where you're carrying
your weight on your feet.

352
00:17:51,715 --> 00:17:53,665
And there's two mantras
we're gonna end with

353
00:17:53,665 --> 00:17:56,083
here in mountain pose today.

354
00:17:56,083 --> 00:17:58,638
So hopefully, you can step off your mats

355
00:17:58,638 --> 00:18:00,771
and feel a little refreshed,

356
00:18:00,771 --> 00:18:04,475
little connected, a little relieved.

357
00:18:04,475 --> 00:18:07,725
And the first mantra is,
"Everything is as it should be."

358
00:18:07,725 --> 00:18:09,058
This acceptance.

359
00:18:13,893 --> 00:18:15,814
And the second one is one

360
00:18:15,814 --> 00:18:17,758
I've shared with the community before.

361
00:18:17,758 --> 00:18:21,175
This is one my mom gave to me, and it is,

362
00:18:24,169 --> 00:18:29,162
"The universe is for me
and so is everything else."

363
00:18:29,162 --> 00:18:33,245
The universe is for me
and so is everything else.

364
00:18:35,002 --> 00:18:36,410
So mantras may not be your thing,

365
00:18:36,410 --> 00:18:38,540
but I'm just signing off with that today

366
00:18:38,540 --> 00:18:41,707
because I do feel like a lot of times,

367
00:18:43,698 --> 00:18:47,357
our thoughts are working
against us instead of for us

368
00:18:47,357 --> 00:18:50,889
and so, our yoga practice
and the consciousness

369
00:18:50,889 --> 00:18:54,063
we bring to both the
mind and body with yoga

370
00:18:54,063 --> 00:18:57,563
can definitely assist us in letting it go.

371
00:18:59,819 --> 00:19:01,982
Gently bring the hands, the thumbs

372
00:19:01,982 --> 00:19:04,149
right up to the third eye.

373
00:19:07,513 --> 00:19:10,343
May we all see the truth.

374
00:19:10,343 --> 00:19:14,014
Drop your thumbs, fingertips to your lips.

375
00:19:14,014 --> 00:19:16,586
May we all speak the truth.

376
00:19:16,586 --> 00:19:18,387
And right back down to the heart.

377
00:19:18,387 --> 00:19:20,804
May we always feel the truth.

378
00:19:23,486 --> 00:19:25,028
Thank you for sharing your time,

379
00:19:25,028 --> 00:19:27,204
your energy and your practice.

380
00:19:27,204 --> 00:19:28,787
Let it go, namaste.

381
00:19:30,047 --> 00:19:33,380
(relaxing guitar music)