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- Hello everyone. 
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have a 
moon practice for you.

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So this is perfect to do on or
around a full moon or this is

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also really great when you're
just wanting to do an at home

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practice maybe later in the day.

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You don't want to get 
too energized or stimulated.

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

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(bright music)

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Alrighty, let's begin
today's session in Child's Pose.

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So come on down to the ground.

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If Child's Pose is not
awesome for you, no worries.

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Maybe begin in a 
nice comfortable seat or

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laying gently on your back.

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When you get down into 
a nice easy pose to start,

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we will use this shape to
right away tap into the breath.

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So go ahead and take a big
inhale whenever you're ready.

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And nice and easy, relax
your shoulders as you exhale.

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Then continue just like that

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using an inhale to really just
settle in to the present moment.

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And use your exhale, 
nice and long exhale,

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to really land here.

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Letting go of the day thus far.

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Letting go of any expectations
and just trusting that you made

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the right choice to spend 
this time with yourself

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for a little moon practice.

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So essentially just taking a
second to get quiet or to try.

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Some times harder 
than we think to get

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quiet here in the beginning.

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And so many of our practices

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stimulate the body.

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They revolve around that 
more sun, solar energy.

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So today's practice,
keep in mind,

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is the opposite of that.

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Designed to soothe you

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and bring balance

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to busy lifestyle.

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Going, going, going.

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Bodies and, of course,
that monkey mind.

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As you're ready begin to slowly
come back up wherever you're at.

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You can make your way up 
to all fours nice and easy.

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And from a Tabletop Position

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I'll invite you and 
myself as well

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to drop the 
belly and inhale,

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open the chest.

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As you exhale, 
round through, Cat Pose.

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And as you inhale,
nice and slow, drop the belly.

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Cow Pose.

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Exhale, round the spine.

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Navel draws up.

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And exhale, soften the belly.

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Tailbone lifts.

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Last time, 
rounding through the spine.

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Navel draws up.

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And then inhale to 
a nice neutral spine.

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We'll drop the elbows just where
the hands were and we'll walk

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the knees back trying to keep
the wrists and elbows and the

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knees all in the same line,
the same plane, parallel.

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And as you're ready, big
opening in the shoulders here,

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gently ease your heart 
space down towards the earth.

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Allowing your tail to 
lift up towards the sky.

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Do not underestimate the

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grounding effect of 
your hands here.

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That hand-to-earth
connection so keep it strong.

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And then start to 
deepen the breath here in

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Heart to Earth Pose,
Anahatasan.

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Hip points are over the knees.

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Ankles are in 
line with the knees.

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Awesome, then slow and 
steady we'll lift back up.

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Moving with the sound of 
your breath nice and slow.

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Then we're gonna 
walk the knees all the

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way up towards the wrists.

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Then we're gonna curl the toes
under and you're gonna slowly

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lift yourself up 
into a nice Forward Fold.

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Hang loose here for 
three to five breaths.

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Seeing if you can now extend
your inhalations and extend your

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exhalations a little more.

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Shake the head loose.

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Let go of any stress 
or tension in the body.

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And then when you're ready,
ground through your feet and

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slow and steady, slow,
slow, slow roll up to standing.

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Stack your head over your heart,
your heart over your pelvis and

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on your next big breath in,
reach for the sky.

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Interlace the fingertips and
you're gonna press your palms

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all the way up.

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Try to keep the 
shoulders relaxing down.

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Lengthen your tailbone.

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And then grounding 
through the heels lift,

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lift, lift as you breathe in.

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As you breathe out, 
take your hands

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over towards the left side.

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Feeling a great stretch on
the right side of the body.

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Dig into your right heel.

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Great, then bring 
it back up to center.

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Take it to the other side.

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Finding that slow tilt,

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feeling that awesome 
stretch in the left side body.

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Great, inhale, come 
back to center with grace.

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Find soft 
fingertips as you release.

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You're gonna walk 
the feet out just

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a little bit wider 
than hip width apart.

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Spread the fingertips.

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Turn the toes out, a little 45
degree angle and bend your knees

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as we come into Goddess Pose.

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Now in time you'll be able to
really open up here but just

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notice where you are today and
see if you can find a balance

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between the strength 
that this pose requires

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and a little bit
of softness or grace.

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Awesome, maybe drop 
it half an inch lower.

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Find your breath.

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Inhale in.

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And then exhale to slowly lift,

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bring your hands
together at the heart.

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From here we're gonna 
step to the top of the mat,

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nice and easy.

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Beautiful and then 
when you're ready inhale,

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reach for the sky once again.

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This time, exhale, 
Forward Fold all the way down.

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On your next inhale, 
step your left toes back,

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lower your left knee.

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Inhale, sweep the arms 
all the way up to the sky.

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Crescent Lunge.

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Exhale, fold it down.

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Fingertips come to the earth.

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You're gonna lift the back knee
and then we're gonna step the

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back foot up for Pyramid Pose.

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Gently tug your 
right hip crease back.

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Keep the fingertips 
on the ground here.

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You can also use blocks or you
can take the hands to the heart

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or the reverse Namaste.

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Breathe deep here.

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Lots of awareness 
from crown to tail.

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Awesome, inhale in.

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Exhale to slowly release.

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Bring the left toes 
back to your nice low lunge.

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One more time, 
lower the left knee.

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Crescent Lunge.

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Big inhale to sweep the arms
all the way up towards the sky.

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Exhale to Forward Fold.

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Curl the back toes under,
lift the back knee.

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Rock that back foot 
up to meet the front.

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Inhale, lifts you up halfway.

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Exhale to 
soften and bow forward.

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Root to rise, inhale.

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Reach all the way up.

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Big full body stretch here.

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And you're gonna 
take it right back down.

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Exhale, soft and easy.

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Great, on your next 
inhale step the right toes out.

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Lower the right 
knee to the earth.

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Big inhale to gently sweep the
fingertips forward. up and back.

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Crescent Lunge.

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Exhale, slowly 
lower and release.

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Curl the back toes under, lift
the back knee and when you're

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ready, gently step it 
halfway up for Pyramid Pose.

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Actively pulling the 
left hip crease back.

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Nice and easy.

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Maybe bringing the 
hands to the heart here.

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Or reverse Namaste.

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Find your breath, big inhale.

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Exhale to soften and release.

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We'll send the 
right toes back out.

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Lower the right 
knee gently and inhale,

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sweep the arms all the way up.

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Ride the wave 
of the breath here.

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On the exhale, it crests and

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falls back down to 
your nice low lunge.

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Lick, lift, 
don't lick (chuckles),

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lift the back knee.

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Nice and easy step it 
back up to meet the front.

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Inhale, halfway lift.

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Find length in the neck.

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Exhale to soften and fold.

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Root to rise here, big inhale.

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Reach for the sky.

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This time take the 
big moon in your hands,

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this image of a big 
sphere even, overhead,

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nice and big.

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Opening up through the 
shoulders and then once again,

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take it over to your left.

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Big stretch in 
the right side body.

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And then hold on to 
that big beach ball.

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Hold on to the moon and then
take it over to your right.

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Great, then bring 
it back to center.

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Bring the palms together to kiss

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and then slide it back 
down to your heart.

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Now you're gonna step back to
that Goddess Pose so come back

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to a nice wide legged stance.

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Turn your toes out, 
bring your heels in,

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nice 45 degree angle.

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Inhale, lift the 
sternum to the thumbs.

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Exhale, open the elbows,
sink down nice and low.

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Beautiful, inhale in.

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Exhale a little lower,
soft and easy.

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Keep the jaw soft.

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Pull the elbows back.
In time, you'll find the space.

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Excellent and 
one more breath here,

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maybe sink a little lower.

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You got this.

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Excellent, then 
straighten both legs.

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We'll bring the hands 
together at the heart.

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You're gonna turn 
the right toes in,

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turn the left toes out.

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Inhale, lift the chest.

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Exhale, here's 
that Pyramid Pose again.

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Inhale in deeply.

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Exhale completely.

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One more time, inhale deeply.

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And exhale completely.

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Awesome work.

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From here soft bend in your
left knee as you bring your

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fingertips to the ground.

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You're gonna kick 
your right foot out

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so you're in a 
nice low lunge here.

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Then here we go, we're gonna
take the left fingertips in and

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around to meet the right and
we're gonna come through a nice

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low squat here, Skandasana.

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Then keep it nice and low as
you come through using your

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fingertips to slowly guide you.

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You're gonna come through
Skandasana to the other side.

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Then back through to the left.

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And then one more time 
all the way to the right.

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Woo, beautiful!

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Now we'll spiral our heart
towards the front of the mat.

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You're now right foot forward,
left foot back.

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Nice low lunge.

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Here we go, step the 
back foot up, Pyramid Pose.

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Hands come into a mudra.

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Maybe in the 
front of the heart

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or maybe in the back, reverse.

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Inhale in.

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Exhale out.

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Inhale in.

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Exhale out.

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Inhale in.

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Exhale to slowly rise back up.

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Awesome, from 
here bend both knees.

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Whoa, hold on to your 
center and when you're ready,

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step the feet together,
really together.

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Just take a second here to

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close your eyes 
and observe your breath.

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Feel your breath like a wave.

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Feel that lift and that 
expansion as you breathe in.

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And then allow gravity to do
it's job as you breathe out.

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Softening, grounding 
as you breathe out.

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Close your eyes if 
you haven't already.

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Again, noticing what moves,

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what lifts, what expands
as you breathe in.

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And noticing what softens
and falls as you breathe out.

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Now finding an exquisite

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stillness here to 
end our practice.

252
00:14:02,742 --> 00:14:07,661
From here you can 
take it to the ground

253
00:14:07,661 --> 00:14:09,778
for restorative Shavasana

254
00:14:09,778 --> 00:14:12,418
or you can take it to 
a nice comfortable seat

255
00:14:12,418 --> 00:14:15,121
for a short meditation.

256
00:14:15,121 --> 00:14:16,622
Or if it's all 
you have time for,

257
00:14:20,121 --> 00:14:22,910
the highest in me

258
00:14:22,910 --> 00:14:25,848
recognizes and 
honors the highest in you.

259
00:14:28,134 --> 00:14:30,369
Thanks for practicing.

260
00:14:30,369 --> 00:14:32,505
Take good care.

261
00:14:32,505 --> 00:14:33,936
Thumbs up to the third eye.

262
00:14:36,012 --> 00:14:39,124
And we finish by whispering,

263
00:14:40,054 --> 00:14:42,295
Namaste.

264
00:14:42,295 --> 00:14:47,203
(bright music)