- What's up my friends?

Welcome to Yoga With Adriene.

I am Adriene and today we have

a Let It Go Yoga Flow for you.

Alright, this is a swift
and lovely little vinyasa

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

and coming into your
body in a place of peace.

So, I find that yoga practice
and pranayama practice

is really helpful for 
me in these moments,

and so we made this little sequence

to assist you in doing just that.

Letting it go.

Let's get started.

(relaxing guitar music)

Alright, my friends, let's begin

in a nice, comfortable seat.

Today's practice is about letting go,

focusing on the physical sensations,

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

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

So, sit up nice and tall.

Comfortable seat of your choice.

Just get to a place where

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

and find a little lift up through

the heart, the spine, the center line.

And then trust the video,

trust me, trust yourself,

and just close your eyes
for a moment or two.

And begin to deepen the breath.

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

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

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

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

whatever it is, just notice how you feel

and then acknowledge that.

Accept where you are.

And then ready?

Let's take a deep breath in together.

(inhales deeply)

And exhale, let it go.

Exhale out through the mouth.

(exhales deeply)

Big inhale in through the
nose. (inhales deeply)

I choose to let it go.

Big exhale out through the
mouth. (exhales deeply)

And one more, just like that.

Big inhale. (inhales deeply)

Big strong exhale to
release. (exhales deeply)

Great, let's begin with some neck circles.

Drawing big circles with the nose.

So, now we're working to be present.

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

Continue with big breaths
in and out through the nose

or mouth, whatever feels good today.

Whatever feels supportive.

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

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

Then come into a place of stillness.

Draw the hands to the heart.

Anjali mudra.

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

in our body and with the breath,

giving the thinking mind a little bit

of a break, a little time off,

and just allowing things to unfold.

Working to be really present, again,

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

Flow.

Bow the head to the heart,

big stretch in the back of the neck.

Bowing the mind intelligence

to the heart, the body intelligence.

Inhaling. (inhales deeply)

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

Release the hands to the Earth.

Come to all fours.

Take it into a couple cat cows here,

moving with your breath.

Close your eyes if you like.

As you inhale you drop the belly,

moving in through the chest,

and as you exhale, you
round through the spine.

Check your foundation here.

Again, moving with intention,
moving with your breath.

Do one more.

And then exhale back to neutral.

Curl the toes under,
take a deep breath in.

Strong foundation here,
tops of the shoulders

finding that external rotation,

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

Downward facing dog.

Take your dog for a little walk here.

Again, work to stay present.

How are the legs doing today?

Hug the lower ribs in.

Keep awareness through
the tops of the shoulders

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

Breathe deep. (inhales deeply)

Waking up the feet. (exhales deeply)

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

right up behind the right hand,

left foot right up behind the left hand.

Take a second here to bend the knees

and really relish in this forward fold.

This can be a great place to come

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

Come to a nice forward fold.

Strong footing, grounded to the Earth,

and then take any movement
here that feels good,

whether it's shaking
the head and neck again,

grabbing the elbows, rocking
a little side to side.

Bending the knees, feeling that

lovely stretch in the lower back.

And really focusing on that exhale today.

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

Inhale fresh breath in. (inhales deeply)

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

Create some space.

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

Take your time, slow as you can roll.

As you roll up, pay attention

to what's going on in the feet.

Spread awareness through all four corners,

and then find that lift
up through that spine,

the center channel once again.

Coming into a nice mountain

with the feet still wide, hip width apart.

So strong footing here,
as you find a lift up

through the front body
and a nice grounding

through the back body.

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

is just really kind of giving

the energetic system of
the body some love too,

so lift up through the front body,

ground through the back body.

And so with that said, we're gonna do

a little kundalini exercise that I love.

This is in Yoga Camp, I think,

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

I'm gonna stand up nice and tall

and they call this
knocking on Heaven's door.

⍠Keep on knocking on Heaven's... âŤ

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

soft fingers or you can
bring them into fists.

Yogi's choice, keep strong footing.

A little soft bend in the knees.

You're gonna swing side to side.

Toes stay pointing forward,

again I'm not locked in the knees.

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

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

And then best you can, there's no

right or wrong way to do this.

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

(exhales deeply repeatedly)

On each side, or on one side.

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

And then keep it going,
and just about that moment

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

I'd like for you to drop in.

Just smile, shake it off, let it go.

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

No need to look at the video.

Maybe take your gaze
down just past your nose.

Stick with it, don't give up.

Don't give up on yourself.

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

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

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

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

your energy and your body, hey-o.

Ten more seconds.

And release, bring the feet
together nice and slow.

Nice and slow, find grounding.

Bring the palms together at the heart.

Take your eyes off the video.

Close them or keep a soft gaze down.

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

Beautiful, soft knees, here we go.

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

Interlace the fingertips,
nice steeple grip here

so index finger pointing up.

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

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

Inhale the center,
ground through your feet.

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

Big stretch, inhale, reach it up.

Exhale, break free, let it go,

rain it down, have some fun, forward fold.

Inhale, halfway lift, your version.

Find length.

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

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

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

Namaste, and namaste, we acknowledge

the best version of
ourselves and in others too,

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

Namaste, you know, it's like sometimes

when I come in contact with people

that I just don't understand

or if something really bothers me,

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

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

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

And release, steeple grip.

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

Inhale, reach up.

Exhale, strong footing, side body stretch.

Inhale, reach up.

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

Inhale, lifts you up halfway.

Your version, find length.

Exhale, Uttanasana, extended forward fold.

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

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

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

so stepping the right toes
back followed by the left,

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

You got this.

Tend to your alignment
here, stack the bones,

so wrists underneath the shoulders.

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

Then careful not to let the hips sink here

or the butt come up too high.

See if you can refine.

Try to find length from
the crown to the tail,

your sitting bones to your heels.

One more breath here, you got it.

Great, downward facing dog.

Deep breath in. (inhales deeply)

Big exhale to let it go. (exhales deeply)

Great, take a second here to refine.

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

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

Keep the left leg straight.

Bend the right knee and
then just play here.

You might draw the right
knee back and forth gently.

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

See if you can keep the weight even.

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

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

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

And then release left heel down.

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

Exhale out through the
mouth. (exhales deeply)

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

Just repeat that step up from before.

Right foot then left foot.

Inhale, lifts you up halfway, find length.

Exhale, fold.

Inhale, reach for the sky.

Exhale, hands to heart, namaste.

Here we go, inhale, reach it up.

Interlace, exhale, to the right.

Inhale to center, then up
and over, exhale to the left.

Great, inhale, all the way up.

Exhale, all the way down with control.

Inhale, lifts you up
halfway, long in the neck.

Exhale to fold.

Great, bend the knees, plant the palms,

step or hop it back to plank.

Move all the way down, belly to cobra

or take your chaturanga to
upward facing dog, yogi's choice.

Take a deep breath in
wherever you are here.

Open your chest, open your heart,

and then exhale all the
way to your downward dog.

You can take a child's pose
here instead of downward dog.

Three breaths. (breathes deeply)

On this last, this third
breath, take a deep breath in,

then as you exhale, pretend you're

like blowing out birthday
candles, let it go.

Great, drop the left heel, inhale,

lift the right leg up high.

So if you're in child's
pose, come on back up.

And then we'll bend the right knee,

step it all the way up into the lunge.

Find a nice low lunge here.

You're welcome to lower
that back knee if you wanna

stay nice and low and need
a little more support.

We're gonna inhale, reach the arms

all the way up and overhead.

So you're in high lunge here

with the knee lifted or
knee is down on the Earth.

And here we go, we inhale in, exhale.

Palms come together and down at the heart.

Ready, we're gathering it
in, gathering that support.

Inhale, reach it all the way up.

Exhale, hands back down to the heart.

Strong legs, balance it out.

One more time, inhale, reach it up.

Exhale, hands to the heart, great.

This time, take the chest,
the sternum forward.

Belly comes to the top of the thigh.

Again, you could be here.

Breath deep, inhale in; exhale,
fly, soar, move past it.

Fingertips back, airplane arms
for one big breath in and out

and then we release, awesome work.

Flat the palms, step it back,
move straight to down dog,

or you can move through a flow here

that feels good to you, so yogi's choice.

We'll meet in down dog,
great work, everyone.

From down dog, drop the right
heel, and when you're ready,

big inhale lifts the left leg up high.

Exhale, bring it all
the way into your lunge.

Feel free to lower that back knee.

Everyone find your alignment,
front knee over front ankle.

Squeeze the inner thighs
together, and when you're ready,

moving with the breath, inhale
to reach it all the way up.

So really focus on the
sensation over the shape here.

No need to be rigid.

We're trying to create a little space,

definitely a little heat.

And when you're ready,
hands come to the heart.

Ready? Inhale, reach for the sky.

Exhale, gather it in, namaste.

Inhale, reach for the sky.

And gather it in.

Let's do one more, inhale,
reach, take up space.

And namaste.

Keep the sternum lifting to the thumbs,

begin to send it forward,
pulling the left hip crease back.

Belly on the top of the thigh.

Strong legs here, you got it.

And then moving past,
whatever our obstacle is,

let's fly past, over it,
sending the fingertips back.

Airplane arms, connecting to
your power, your strength.

Big breath in, big exhale out,
and release, awesome work.

Plant the palms, step it back.

Last chance for a little flow here.

Feel free to skip it and just
go straight to downward dog.

In down dog, take a nice
refreshing breath in and out.

Shake the head a little.

And you'll make your way back
up to the top of your mat,

so you can hop, you can jump,
you can float, you can dance,

you can just step right up
to the top, forward fold.

Inhale, lifts you up halfway.

Exhale, fold.

Inhale, reach for the sky.

Exhale, hands to heart, namaste.

Close your eyes here
and observe the breath.

Great.

Take a second to just notice how you feel.

From the soles of your feet,

travel all the way up
through your beautiful body,

all the way up through the spine.

Stand up nice and tall,

and again, close your eyes

and just blanket yourself in love here.

Feel that vibration, that prana
moving throughout your body.

Notice where you're carrying
your weight on your feet.

And there's two mantras
we're gonna end with

here in mountain pose today.

So hopefully, you can step off your mats

and feel a little refreshed,

little connected, a little relieved.

And the first mantra is,
"Everything is as it should be."

This acceptance.

And the second one is one

I've shared with the community before.

This is one my mom gave to me, and it is,

"The universe is for me
and so is everything else."

The universe is for me
and so is everything else.

So mantras may not be your thing,

but I'm just signing off with that today

because I do feel like a lot of times,

our thoughts are working
against us instead of for us

and so, our yoga practice
and the consciousness

we bring to both the
mind and body with yoga

can definitely assist us in letting it go.

Gently bring the hands, the thumbs

right up to the third eye.

May we all see the truth.

Drop your thumbs, fingertips to your lips.

May we all speak the truth.

And right back down to the heart.

May we always feel the truth.

Thank you for sharing your time,

your energy and your practice.

Let it go, namaste.

(relaxing guitar music)