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

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

we have a calming 
balancing sequence for you.

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

when you know you need to kind

of tend to the energetic body.

This will in turn 
give you the energy

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

But today we're taking a calm

stretchy soothing 
pranayamic approach.

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

(upbeat music)

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

seated, nice and low.

And we're gonna 
bring our hands behind us.

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

And if you're on 
a yoga mat today,

bring your feet as 
wide as the yoga mat.

And then, turn your 
fingertips in towards your body,

and then inhale, 
lift your chest,

and start to feel 
stretched through the front,

the shoulders, 
the armpit chest.

And if this is too much

you can turn the 
palms the other way.

So you can turn the 
fingertips back like this.

Otherwise we're turning 
them in towards our body.

Inhale in, lift your chin, 
lift your chest.

And then exhale out, 
claw into the fingertips

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

So we're diving right in today.

Inhale.

Then exhale to release.

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

Feet stay on the ground.

Knees up towards the sky.

Reach the fingertips forward.

Inhale in.

Now we're 
stretching the back body.

And exhale, maybe 
your chin to chest.

Get some energy 
moving up and down the spine

by deepening the breath.

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

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

And we have to actively

counteract all the 
busy bustling energy,

the wicky whacky stuff.

Take a deep breath in.

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

Catch your ankles.

Little core activation.

Lift the feet up.

Bring the arches together.

Lift the chest, lift the chin.

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

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

Inhale in.

If you want to 
do something crazy

and stretch your legs, 
on the exhale you can.

Great, take one 
more breath, inhale.

Just activating 
this line that runs up

and down the spine here.

Beautiful, and 
then with control,

slowly bring the 
feet to the ground.

Not suped up, Baddha Konasana.

Just straight up 
Baddha Konasana.

Hold onto the ankles,

or interlace the 
fingertips around your toes.

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

Imagine the breath 
traveling down to your belly

as you fill up with air.

Then exhale, tops of 
the thighs, ground down.

Beautiful inhale, and 
again lift your chest.

Find expansion, and then exhale.

We can track.

Take the thumbs to 
the arches of the feet.

Start to open 
the feet like a book.

And just make this little
practice about self inquiry.

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

We're working 
on balancing it out

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

So balance it out today.

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

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

In the inner thighs.

And then again stimulating 
from the soles of the feet

to the crown of the head, 
so that we can

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

Alright, take one 
more inhale and exhale.

One more cycle of 
breath here wherever you are.

And then slowly roll up.

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

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

So create an L shape.

And sit up nice and tall.

Then take your 
right hand to the top

of your left hip crease, 
and just side body stretch

with the left fingertips 
over towards the right.

Inhale in.

Exhale all the way back up.

We'll switch.

Dig the left heel 
into your yoga mat.

Send it out long.

Hike the right heel in.

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

And side body stretches,

you sweep the right 
fingertips up and overhead.

Now breathe into the lower back.

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

as you bring these conscious
breath, replenishing the organ,

the kidneys, the liver.

Alright, come back up.

Beautiful work, 
got a hair in my mouth.

Send both legs out long.

Inhale in deeply.

Hook the thumbs.

Wu-Tang Clan.

Exhale forward.

Fold, bend the knees generously.

Big breath in.

If you can bend the 
knees so much so that you

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

If not, just allow the hands

to rest wherever 
they naturally fold.

Deep breath in.

Long breath out.

Great, slowly roll it up.

Lift the legs up, 
cross the ankles.

Come through to all fours.

Cat-Cow.

Right away.

Wrists underneath the shoulders.

Knees directly 
underneath the hips.

Keep checking in.

Again, this practice 
is about self inquiry.

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

Drop the belly, inhale.

You gotta bring the breath.

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

Perhaps finding something new.

Exhale as you lift.

Up through the heart, 
navel to spine.

Inhale.

And exhale.

Inhale.

And exhale.

And then drop the 
elbows where the hands are.

Keep breathing.

And then keep the 
hands firmly planted

as you walk the knees back.

And you're gonna 
bring the knees wide.

Wide as your yoga mat.

And then you're gonna 
actually bring the elbows

a little bit wider 
on today's variation.

So, a little bit 
wide with the elbows,

a little bit 
wide with the knees.

And then, here we go.

Inhale in.

Exhale.

Melt it all down.

Chin comes to the 
yoga mat, gaze forward.

Tailbone up towards the sky.

Breathe deep.

You got this.

Claw into the fingertips.

Breathe.

Wonderful, then activate
through the tops of the feet.

Par in line with 
the nose, come forward.

Walk the elbows back 
underneath the shoulders.

Hands come into alignment.

We'll curl the toes under.

Walk the knees in.

And here we come 
into a forearm plank.

Breathe deep.

Didn't expect that did you?

Fire up through the belly.

Get my ponytail out of the way.

Big breath in.

Gaze straight down.

Big breath out.

You got it.
One more big breath in.

Feel that shake, that prana,

that's what we want, 
stirring the pot.

And then slowly lower the knees.

Bring them together, 
feet together.

And we roll up to a nice seat.

Head over heart,
heart over pelvis.

Nice work.

Feel the blood flow, 
opposite direction.

Close your eyes so 
you can really feel

the sensation going on.

Excellent, then come 
forward on the fingertips.

Flip the toes.

Sink the hips back on the heels.

Little yoga for the feet.

Try to press 
into your pinky toe.

Lift up from the pelvic floor.

Listen to the 
sound of your breath.

Like waves of 
the ocean crashing.

So inhale.

And exhale.

Nice full deep breaths.

Wonderful, then 
walk the knees as wide

as the hips here, hip points.

So just a little bit wide.

And then lift your hips up.

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

Lengthen tailbone down.

Inhale.

Lift your heart.

Awesome, eagle arms.

Send the fingertips forward.

Right arm underneath 
the left here, wrap around.

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

Lengthening tailbone 
down, creating spaciousness

through all four 
sides of the torso.

So really pay 
attention to this lift up

through all four 
sides of the torso.

And then from there inhale.

Lift your elbows 
up a little higher.

Exhale.

Navel to spine.

Inhale to expand.

Exhale.
Navel to spine.

One more time.

Inhale in.

Exhale navel to spine.

Beautiful.

Send the 
fingertips out in front.

Interlace steeple grip.

And I want you to 
slowly lower back.

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

Hold onto that danda
strengthening the quads.

Stretching through 
the fronts of the hips.

Front of the hips.

And baby pulses 
maybe here for five.

Four.

Three.

You're doing great.

Two. Press from 
the tops of the feet

to come up on the one.

Beautiful, release the arms.

This time left arm 
underneath the right.

Inhale, lift and lengthen.

Exhale.
Navel to spine.

So find this play of 
expansion and contraction

in the belly with your breath.

Inhale.

And exhale.

Navel draws in.

Inhale, find expansion.

Press into your feet, exhale.

Beautiful, inhale, unravel.

Exhale, release the fingertips
interlace behind the tail.

Knuckles draw 
down and away, inhale.

Open the chest.

Open your heart.

And then exhale.

Here we go.

Slowly drawing the 
nose towards the navel.

Head comes down 
towards the earth.

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

You can curl the toes under
here if it feels more stable.

Breathe into the belly.

Knuckles reach towards the sky.

You're doing great.

Big breath in.

Not putting a bunch of 
pressure on the neck here.

Staying connected 
lifting up from the shoulders.

With the arms, 
reaching, reaching, reaching.

Then reach the heels back,
and the hips back,

and tuck the chin
to slowly roll it up.

Back to the foot stretch.

Release the arms.

Palms come to the 
tops of the thighs.

Big breath in.

Lion's breath, tongue out.

If this is your 
first lion's breath ever,

welcome to the club.

Let's do another one, inhale in.

Lion's breath, tongue out.

Rock and roll.

Okay, here we go.

Coming forward onto all fours.

We're gonna come onto 
the tops of the feet here.

Neutral spine.

When you're ready, inhale.

Send the right leg out long.

And then exhale.

Bring the right leg, right
foot all the way up and in.

And the fingertips 
are gonna come together.

So we're not quite 
going as wide as lizards.

So go ahead and bring your
right foot into the center line.

Right hand comes in 
line with the right arch.

If you want you can 
use a block, or a pillow,

or a folded up tile to bring
the earth up to you here.

Then here you go.

Swing the left toes 
over towards the right side

of the yoga mat and inhale.

As you're ready 
open the left fingertips

all the way up towards the sky.

Send the fingertips up high.

If your left shoulder's 
really coming forward here,

it's a good idea to 
find that lift here,

so you can get 
your left shoulder back.

Feel that stretch in the left
side body, and the belly.

Breathe into 
the lower back body.

Love for the liver 
and the kidneys today.

Inhale in.

As you start to open up
through the right inner thigh.

Now, squeeze the right 
knee towards your right arm

and press your right 
arm towards the left,

uh sorry, 
towards your right knee.

So again, that's 
squeeze your right knee

towards your right arm.

Press your right arm 
towards your right knee.

So a little bit of balancing
of the opposing forces here.

Just squeeze and lift.

Alright, inhale.

Exhale.

Awesome work, amazing job.

Come all the way back 
to frame your right foot.

And pull the right hip 
crease back half splits.

Awesome work.

Come forward, plant the palms
back to Tabletop Position.

Neutral spine.
Check in.

Fabulous, other side.

Inhale. Send the 
left leg out long.

Exhale, step it 
all the way out.

Left hand comes 
to join the right.

So we're not going 
as wide as lizards,

so keep that left 
foot in the center line.

Sorry, I have 
an itch on my nose.

Plant the left palm next to
the arch of the left foot.

And as you're 
ready, nice and slow.

So move from your center.

Stay connected to your core.

Right toes towards 
the left side of the mat.

Think Gate Pose prep.

And then find a 
little resistance here

is what I was trying to say.

So squeeze the left leg 
in towards your left arm,

and then press left 
arm into your left leg.

As you inhale, reach to 
the right, fingertips up.

And if you feel like 
your right shoulder is forward

and you can't quite 
get back, maybe come up

onto the fingertips, or 
come up onto a block here.

And then the biggest most
beautiful act of love you can do

for yourself here right now,

is not the pose, but the
breath that embodies the pose.

So breathe.

Send awareness 
to the lower back.

Nourish your systems with this
nice full conscious breath.

Lean back into it.

Squeeze the left 
knee towards the left arm.

Press left arm 
towards the left knee.

Feel that deep stretch
in the left inner thigh.

The groin, you got it, 
one more breath.

Inhale.

And then exhale 
all the way back down.

Bring the right foot back.

Pull the left hip crease back.

Gentle half splits here, 
don't press, don't push.

Nice and softy and easy.

Yeah baby!

And then roll through.

Plant the palms.

Come back to Tabletop Position.

Great work.

Bump the hips to the left.

Turn to look past 
your right shoulder.

Beautiful, come to center.

Actively bump the 
hips to the right.

Turn to look past 
your left shoulder.

Great, cross the ankles.

Use your hands to guide 
your way all the way back

through to a 
nice comfortable seat.

Then a meditation pose.

This is where we'll end 
today, so, get comfortable.

Great, left hand 
comes to the heart center.

Excuse me, right hand 
comes to the lower belly.

Take a second to close your
eyes, sit up nice and tall.

And just take a couple quiet 
moments more to yourself.

Just steady your breath.

And to just be 
present with what it is.

Whatever is going on today.

Just lean in.

Tap and do a little inner smile.

And hopefully you can feel
a little bit of warmth here.

A little sensation 
from that practice.

From our practice.

Take whatever information you
received from today's practice

with you off the mat

and into the rest of 
your day or your night.

Move with ease.

I hope you have 
great sleep tonight.

Continue to stay connected 
to your song, your breath.

Find what feels good, listen.

Try to move from a big 
place, an honest place.

Draw the hands together.

Anjuli Mudra,
prayer position at the heart.

Inhale.

And exhale.

Bow your brain 
down to your heart.

Feel the stretch in 
the back of the neck.

Listen to the sound of 
your breath as you breathe in.

And out.

The chill in me bows 
to the chill in you.

Thanks everyone, namaste.

(upbeat music)