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- What's up everyone, 
welcome to Yoga With Adriene.

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I'm Adriene, and today on our
Movement Is Medicine practice,

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we have a calming 
balancing sequence for you.

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So this is something you can
repeat over and over again,

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when you know you need to kind

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of tend to the energetic body.

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This will in turn 
give you the energy

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that you need to be active 
and fulfill your life's destiny.

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But today we're taking a calm

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stretchy soothing 
pranayamic approach.

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

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(upbeat music)

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Alrighty my friends, 
let's begin on the ground,

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seated, nice and low.

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And we're gonna 
bring our hands behind us.

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When you get there, 
move the feet out in front.

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And if you're on 
a yoga mat today,

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bring your feet as 
wide as the yoga mat.

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And then, turn your 
fingertips in towards your body,

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and then inhale, 
lift your chest,

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and start to feel 
stretched through the front,

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the shoulders, 
the armpit chest.

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And if this is too much

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you can turn the 
palms the other way.

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So you can turn the 
fingertips back like this.

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Otherwise we're turning 
them in towards our body.

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Inhale in, lift your chin, 
lift your chest.

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And then exhale out, 
claw into the fingertips

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and see if you can lift 
your chest a little bit more.

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So we're diving right in today.

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Inhale.

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Then exhale to release.

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To release we'll bring the
fingertips now to the center.

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Feet stay on the ground.

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Knees up towards the sky.

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Reach the fingertips forward.

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Inhale in.

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Now we're 
stretching the back body.

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And exhale, maybe 
your chin to chest.

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Get some energy 
moving up and down the spine

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by deepening the breath.

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Today's practice is gonna 
calm or quell any anxiety.

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Just chilling out a bit,
right, we need that sometimes.

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And we have to actively

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counteract all the 
busy bustling energy,

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the wicky whacky stuff.

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Take a deep breath in.

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Exhale, slide the fingertips 
to the tops of the feet.

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Catch your ankles.

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Little core activation.

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Lift the feet up.

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Bring the arches together.

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Lift the chest, lift the chin.

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So we're back to where we just
started lifting the fronts

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of the shoulders up towards
the sky, lifting the heart.

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Inhale in.

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If you want to 
do something crazy

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and stretch your legs, 
on the exhale you can.

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Great, take one 
more breath, inhale.

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Just activating 
this line that runs up

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and down the spine here.

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Beautiful, and 
then with control,

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slowly bring the 
feet to the ground.

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Not suped up, Baddha Konasana.

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Just straight up 
Baddha Konasana.

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Hold onto the ankles,

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or interlace the 
fingertips around your toes.

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And sit up nice and tall,
take a big sweeping inhale in.

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Imagine the breath 
traveling down to your belly

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as you fill up with air.

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Then exhale, tops of 
the thighs, ground down.

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Beautiful inhale, and 
again lift your chest.

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Find expansion, and then exhale.

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We can track.

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Take the thumbs to 
the arches of the feet.

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Start to open 
the feet like a book.

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And just make this little
practice about self inquiry.

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We don't need to boost 
the biceps of the booty here.

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We're working 
on balancing it out

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so we can have energy 
to do all the other stuff.

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So balance it out today.

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Give yourself a little massage
on the arches of the feet.

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We are gonna get some good
little openings in the hips.

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In the inner thighs.

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And then again stimulating 
from the soles of the feet

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to the crown of the head, 
so that we can

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balance out the energy 
of the body and find our chill.

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Alright, take one 
more inhale and exhale.

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One more cycle of 
breath here wherever you are.

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And then slowly roll up.

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And we're just gonna 
take the right foot out,

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and then actually hug the
right heel in a little closer.

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So create an L shape.

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And sit up nice and tall.

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Then take your 
right hand to the top

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of your left hip crease, 
and just side body stretch

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with the left fingertips 
over towards the right.

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Inhale in.

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Exhale all the way back up.

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We'll switch.

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Dig the left heel 
into your yoga mat.

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Send it out long.

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Hike the right heel in.

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Left palm gently comes to the
top of the right hip crease.

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And side body stretches,

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you sweep the right 
fingertips up and overhead.

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Now breathe into the lower back.

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So great for the internal
organs, as you breathe deep,

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as you bring these conscious
breath, replenishing the organ,

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the kidneys, the liver.

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Alright, come back up.

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Beautiful work, 
got a hair in my mouth.

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Send both legs out long.

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Inhale in deeply.

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Hook the thumbs.

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Wu-Tang Clan.

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Exhale forward.

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Fold, bend the knees generously.

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Big breath in.

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If you can bend the 
knees so much so that you

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can bring the hands to 
the ankles or the feet, great.

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If not, just allow the hands

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to rest wherever 
they naturally fold.

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Deep breath in.

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Long breath out.

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Great, slowly roll it up.

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Lift the legs up, 
cross the ankles.

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Come through to all fours.

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Cat-Cow.

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Right away.

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Wrists underneath the shoulders.

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Knees directly 
underneath the hips.

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Keep checking in.

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Again, this practice 
is about self inquiry.

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Balancing out the energy of
the body, so you can feel good.

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Drop the belly, inhale.

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You gotta bring the breath.

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And there's an artfulness to
the way you breathe today.

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Perhaps finding something new.

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Exhale as you lift.

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Up through the heart, 
navel to spine.

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Inhale.

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And exhale.

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Inhale.

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And exhale.

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And then drop the 
elbows where the hands are.

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Keep breathing.

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And then keep the 
hands firmly planted

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as you walk the knees back.

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And you're gonna 
bring the knees wide.

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Wide as your yoga mat.

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And then you're gonna 
actually bring the elbows

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a little bit wider 
on today's variation.

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So, a little bit 
wide with the elbows,

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a little bit 
wide with the knees.

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And then, here we go.

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Inhale in.

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Exhale.

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Melt it all down.

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Chin comes to the 
yoga mat, gaze forward.

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Tailbone up towards the sky.

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Breathe deep.

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You got this.

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Claw into the fingertips.

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Breathe.

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Wonderful, then activate
through the tops of the feet.

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Par in line with 
the nose, come forward.

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Walk the elbows back 
underneath the shoulders.

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Hands come into alignment.

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We'll curl the toes under.

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Walk the knees in.

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And here we come 
into a forearm plank.

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Breathe deep.

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Didn't expect that did you?

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Fire up through the belly.

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Get my ponytail out of the way.

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Big breath in.

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Gaze straight down.

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Big breath out.

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You got it.
One more big breath in.

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Feel that shake, that prana,

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that's what we want, 
stirring the pot.

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And then slowly lower the knees.

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Bring them together, 
feet together.

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And we roll up to a nice seat.

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Head over heart,
heart over pelvis.

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Nice work.

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Feel the blood flow, 
opposite direction.

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Close your eyes so 
you can really feel

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the sensation going on.

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Excellent, then come 
forward on the fingertips.

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Flip the toes.

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Sink the hips back on the heels.

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Little yoga for the feet.

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Try to press 
into your pinky toe.

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Lift up from the pelvic floor.

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Listen to the 
sound of your breath.

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Like waves of 
the ocean crashing.

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So inhale.

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And exhale.

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Nice full deep breaths.

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Wonderful, then 
walk the knees as wide

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as the hips here, hip points.

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So just a little bit wide.

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And then lift your hips up.

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Come onto the tops of the feet,
should feel really good now.

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Lengthen tailbone down.

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Inhale.

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Lift your heart.

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Awesome, eagle arms.

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Send the fingertips forward.

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Right arm underneath 
the left here, wrap around.

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Inhale, keep pressing firmly
into the tops of the feet.

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Lengthening tailbone 
down, creating spaciousness

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through all four 
sides of the torso.

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So really pay 
attention to this lift up

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through all four 
sides of the torso.

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And then from there inhale.

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Lift your elbows 
up a little higher.

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Exhale.

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Navel to spine.

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Inhale to expand.

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Exhale.
Navel to spine.

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One more time.

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Inhale in.

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Exhale navel to spine.

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Beautiful.

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Send the 
fingertips out in front.

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Interlace steeple grip.

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And I want you to 
slowly lower back.

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Keep head, heart, and 
pelvis in a line here.

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Hold onto that danda
strengthening the quads.

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Stretching through 
the fronts of the hips.

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Front of the hips.

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And baby pulses 
maybe here for five.

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Four.

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Three.

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You're doing great.

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Two. Press from 
the tops of the feet

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to come up on the one.

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Beautiful, release the arms.

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This time left arm 
underneath the right.

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Inhale, lift and lengthen.

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Exhale.
Navel to spine.

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So find this play of 
expansion and contraction

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in the belly with your breath.

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Inhale.

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And exhale.

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Navel draws in.

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Inhale, find expansion.

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Press into your feet, exhale.

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Beautiful, inhale, unravel.

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Exhale, release the fingertips
interlace behind the tail.

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Knuckles draw 
down and away, inhale.

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Open the chest.

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Open your heart.

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And then exhale.

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Here we go.

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Slowly drawing the 
nose towards the navel.

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Head comes down 
towards the earth.

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Crown of the head to 
a block, or the earth.

262
00:10:51,411 --> 00:10:55,791
You can curl the toes under
here if it feels more stable.

263
00:10:55,791 --> 00:10:56,875
Breathe into the belly.

264
00:10:56,875 --> 00:10:58,043
Knuckles reach towards the sky.

265
00:10:58,043 --> 00:10:59,252
You're doing great.

266
00:10:59,252 --> 00:11:00,415
Big breath in.

267
00:11:01,196 --> 00:11:04,908
Not putting a bunch of 
pressure on the neck here.

268
00:11:04,908 --> 00:11:08,662
Staying connected 
lifting up from the shoulders.

269
00:11:10,210 --> 00:11:13,880
With the arms, 
reaching, reaching, reaching.

270
00:11:15,033 --> 00:11:17,661
Then reach the heels back,
and the hips back,

271
00:11:17,661 --> 00:11:19,584
and tuck the chin
to slowly roll it up.

272
00:11:21,356 --> 00:11:22,649
Back to the foot stretch.

273
00:11:22,649 --> 00:11:24,317
Release the arms.

274
00:11:24,317 --> 00:11:26,236
Palms come to the 
tops of the thighs.

275
00:11:26,236 --> 00:11:27,404
Big breath in.

276
00:11:28,897 --> 00:11:31,730
Lion's breath, tongue out.

277
00:11:33,762 --> 00:11:35,962
If this is your 
first lion's breath ever,

278
00:11:35,962 --> 00:11:38,046
welcome to the club.

279
00:11:38,046 --> 00:11:40,435
Let's do another one, inhale in.

280
00:11:41,863 --> 00:11:44,032
Lion's breath, tongue out.

281
00:11:46,161 --> 00:11:47,329
Rock and roll.

282
00:11:47,329 --> 00:11:48,631
Okay, here we go.

283
00:11:48,631 --> 00:11:50,754
Coming forward onto all fours.

284
00:11:51,945 --> 00:11:55,532
We're gonna come onto 
the tops of the feet here.

285
00:11:55,532 --> 00:11:57,117
Neutral spine.

286
00:11:57,117 --> 00:11:58,285
When you're ready, inhale.

287
00:11:58,285 --> 00:12:00,370
Send the right leg out long.

288
00:12:00,370 --> 00:12:01,204
And then exhale.

289
00:12:01,204 --> 00:12:04,457
Bring the right leg, right
foot all the way up and in.

290
00:12:04,457 --> 00:12:06,459
And the fingertips 
are gonna come together.

291
00:12:06,459 --> 00:12:08,378
So we're not quite 
going as wide as lizards.

292
00:12:08,378 --> 00:12:11,840
So go ahead and bring your
right foot into the center line.

293
00:12:11,840 --> 00:12:14,593
Right hand comes in 
line with the right arch.

294
00:12:14,593 --> 00:12:16,303
If you want you can 
use a block, or a pillow,

295
00:12:16,303 --> 00:12:20,890
or a folded up tile to bring
the earth up to you here.

296
00:12:20,890 --> 00:12:21,725
Then here you go.

297
00:12:21,725 --> 00:12:23,893
Swing the left toes 
over towards the right side

298
00:12:23,893 --> 00:12:25,591
of the yoga mat and inhale.

299
00:12:25,591 --> 00:12:27,385
As you're ready 
open the left fingertips

300
00:12:27,385 --> 00:12:29,428
all the way up towards the sky.

301
00:12:29,428 --> 00:12:31,138
Send the fingertips up high.

302
00:12:31,138 --> 00:12:33,224
If your left shoulder's 
really coming forward here,

303
00:12:33,224 --> 00:12:35,226
it's a good idea to 
find that lift here,

304
00:12:35,226 --> 00:12:37,687
so you can get 
your left shoulder back.

305
00:12:37,687 --> 00:12:42,233
Feel that stretch in the left
side body, and the belly.

306
00:12:42,233 --> 00:12:44,986
Breathe into 
the lower back body.

307
00:12:44,986 --> 00:12:47,613
Love for the liver 
and the kidneys today.

308
00:12:47,613 --> 00:12:49,325
Inhale in.

309
00:12:49,325 --> 00:12:52,648
As you start to open up
through the right inner thigh.

310
00:12:52,648 --> 00:12:55,442
Now, squeeze the right 
knee towards your right arm

311
00:12:55,442 --> 00:12:58,403
and press your right 
arm towards the left,

312
00:12:58,403 --> 00:13:01,259
uh sorry, 
towards your right knee.

313
00:13:01,259 --> 00:13:02,927
So again, that's 
squeeze your right knee

314
00:13:02,927 --> 00:13:04,637
towards your right arm.

315
00:13:04,637 --> 00:13:07,098
Press your right arm 
towards your right knee.

316
00:13:07,098 --> 00:13:11,603
So a little bit of balancing
of the opposing forces here.

317
00:13:11,603 --> 00:13:13,313
Just squeeze and lift.

318
00:13:13,313 --> 00:13:14,344
Alright, inhale.

319
00:13:14,344 --> 00:13:15,030
Exhale.

320
00:13:15,030 --> 00:13:17,187
Awesome work, amazing job.

321
00:13:17,187 --> 00:13:20,065
Come all the way back 
to frame your right foot.

322
00:13:20,065 --> 00:13:23,610
And pull the right hip 
crease back half splits.

323
00:13:23,610 --> 00:13:24,486
Awesome work.

324
00:13:24,486 --> 00:13:28,282
Come forward, plant the palms
back to Tabletop Position.

325
00:13:28,282 --> 00:13:29,916
Neutral spine.
Check in.

326
00:13:31,054 --> 00:13:32,390
Fabulous, other side.

327
00:13:32,390 --> 00:13:34,982
Inhale. Send the 
left leg out long.

328
00:13:34,982 --> 00:13:36,732
Exhale, step it 
all the way out.

329
00:13:36,732 --> 00:13:38,368
Left hand comes 
to join the right.

330
00:13:38,368 --> 00:13:40,036
So we're not going 
as wide as lizards,

331
00:13:40,036 --> 00:13:43,790
so keep that left 
foot in the center line.

332
00:13:43,790 --> 00:13:45,113
Sorry, I have 
an itch on my nose.

333
00:13:45,113 --> 00:13:48,164
Plant the left palm next to
the arch of the left foot.

334
00:13:48,164 --> 00:13:49,879
And as you're 
ready, nice and slow.

335
00:13:49,879 --> 00:13:51,089
So move from your center.

336
00:13:51,089 --> 00:13:52,465
Stay connected to your core.

337
00:13:52,465 --> 00:13:55,426
Right toes towards 
the left side of the mat.

338
00:13:55,426 --> 00:13:57,178
Think Gate Pose prep.

339
00:13:58,418 --> 00:14:00,045
And then find a 
little resistance here

340
00:14:00,045 --> 00:14:00,879
is what I was trying to say.

341
00:14:00,879 --> 00:14:04,007
So squeeze the left leg 
in towards your left arm,

342
00:14:04,007 --> 00:14:07,177
and then press left 
arm into your left leg.

343
00:14:07,177 --> 00:14:08,970
As you inhale, reach to 
the right, fingertips up.

344
00:14:08,970 --> 00:14:11,056
And if you feel like 
your right shoulder is forward

345
00:14:11,056 --> 00:14:13,433
and you can't quite 
get back, maybe come up

346
00:14:13,433 --> 00:14:16,895
onto the fingertips, or 
come up onto a block here.

347
00:14:16,895 --> 00:14:20,163
And then the biggest most
beautiful act of love you can do

348
00:14:20,163 --> 00:14:22,317
for yourself here right now,

349
00:14:22,317 --> 00:14:25,028
is not the pose, but the
breath that embodies the pose.

350
00:14:25,028 --> 00:14:26,279
So breathe.

351
00:14:26,279 --> 00:14:29,289
Send awareness 
to the lower back.

352
00:14:30,227 --> 00:14:34,397
Nourish your systems with this
nice full conscious breath.

353
00:14:35,278 --> 00:14:37,320
Lean back into it.

354
00:14:37,320 --> 00:14:40,534
Squeeze the left 
knee towards the left arm.

355
00:14:40,534 --> 00:14:42,327
Press left arm 
towards the left knee.

356
00:14:42,327 --> 00:14:45,827
Feel that deep stretch
in the left inner thigh.

357
00:14:45,827 --> 00:14:47,388
The groin, you got it, 
one more breath.

358
00:14:47,388 --> 00:14:49,072
Inhale.

359
00:14:49,072 --> 00:14:51,574
And then exhale 
all the way back down.

360
00:14:51,574 --> 00:14:53,368
Bring the right foot back.

361
00:14:53,368 --> 00:14:55,078
Pull the left hip crease back.

362
00:14:55,078 --> 00:14:57,288
Gentle half splits here, 
don't press, don't push.

363
00:14:57,288 --> 00:14:59,290
Nice and softy and easy.

364
00:15:00,337 --> 00:15:01,558
Yeah baby!

365
00:15:01,558 --> 00:15:03,909
And then roll through.

366
00:15:03,909 --> 00:15:05,118
Plant the palms.

367
00:15:05,118 --> 00:15:08,288
Come back to Tabletop Position.

368
00:15:08,288 --> 00:15:09,456
Great work.

369
00:15:09,456 --> 00:15:11,124
Bump the hips to the left.

370
00:15:11,124 --> 00:15:13,710
Turn to look past 
your right shoulder.

371
00:15:13,710 --> 00:15:15,462
Beautiful, come to center.

372
00:15:15,462 --> 00:15:17,172
Actively bump the 
hips to the right.

373
00:15:17,172 --> 00:15:20,467
Turn to look past 
your left shoulder.

374
00:15:20,467 --> 00:15:21,927
Great, cross the ankles.

375
00:15:21,927 --> 00:15:25,096
Use your hands to guide 
your way all the way back

376
00:15:25,096 --> 00:15:28,048
through to a 
nice comfortable seat.

377
00:15:28,048 --> 00:15:30,676
Then a meditation pose.

378
00:15:30,676 --> 00:15:34,846
This is where we'll end 
today, so, get comfortable.

379
00:15:40,872 --> 00:15:44,022
Great, left hand 
comes to the heart center.

380
00:15:45,695 --> 00:15:48,750
Excuse me, right hand 
comes to the lower belly.

381
00:15:52,505 --> 00:15:56,676
Take a second to close your
eyes, sit up nice and tall.

382
00:15:57,280 --> 00:16:01,451
And just take a couple quiet 
moments more to yourself.

383
00:16:02,496 --> 00:16:04,831
Just steady your breath.

384
00:16:04,831 --> 00:16:06,745
And to just be 
present with what it is.

385
00:16:06,745 --> 00:16:10,676
Whatever is going on today.

386
00:16:10,676 --> 00:16:12,614
Just lean in.

387
00:16:12,614 --> 00:16:15,894
Tap and do a little inner smile.

388
00:16:15,894 --> 00:16:19,537
And hopefully you can feel
a little bit of warmth here.

389
00:16:20,992 --> 00:16:23,536
A little sensation 
from that practice.

390
00:16:23,536 --> 00:16:25,038
From our practice.

391
00:16:32,282 --> 00:16:35,452
Take whatever information you
received from today's practice

392
00:16:35,452 --> 00:16:36,953
with you off the mat

393
00:16:36,953 --> 00:16:40,623
and into the rest of 
your day or your night.

394
00:16:41,720 --> 00:16:42,971
Move with ease.

395
00:16:43,823 --> 00:16:46,743
I hope you have 
great sleep tonight.

396
00:16:46,743 --> 00:16:51,175
Continue to stay connected 
to your song, your breath.

397
00:16:54,219 --> 00:16:56,638
Find what feels good, listen.

398
00:16:58,013 --> 00:17:01,850
Try to move from a big 
place, an honest place.

399
00:17:02,877 --> 00:17:05,380
Draw the hands together.

400
00:17:05,380 --> 00:17:08,216
Anjuli Mudra,
prayer position at the heart.

401
00:17:08,216 --> 00:17:09,049
Inhale.

402
00:17:10,178 --> 00:17:11,011
And exhale.

403
00:17:11,011 --> 00:17:13,722
Bow your brain 
down to your heart.

404
00:17:13,722 --> 00:17:15,516
Feel the stretch in 
the back of the neck.

405
00:17:15,516 --> 00:17:19,479
Listen to the sound of 
your breath as you breathe in.

406
00:17:19,479 --> 00:17:20,523
And out.

407
00:17:22,520 --> 00:17:25,940
The chill in me bows 
to the chill in you.

408
00:17:29,334 --> 00:17:32,629
Thanks everyone, namaste.

409
00:17:32,629 --> 00:17:35,161
(upbeat music)