- Alrighty!

What's up, everyone, and
welcome to Yoga With Adriene,

livestream edition.

I'm Adriene, and ugh, just
got like a little emotional

sitting down here.

(chuckles)

Because I, of course,
logged myself onto the stream,

and it's just so exciting
to see everyone

show up and be present.

And, you know what's funny,
when I was preparing for this,

I was like, really,
I don't wanna overthink it,

because what is so
beautiful and remarkable

about this exchange,
and honestly,

really mind-blowing,
I was thinking this morning,

if you had told me I would
have a yoga YouTube channel

ever in this lifetime,
I'd be like, ew, what?

But what's so unique
and beautiful and special

about this exchange is just
this idea, it's very simple,

and it is that you show up.

This platform has
provided us the opportunity

to show up and be
present with what is,

and a lot of you,
I've known a long time,

and have been with
the practice for a while

and you know what
I'm talking about, right?

You show up when you're down,
you show up when you're high.

You show up when
you're low, you show up

to really just be
present with what is,

and to take care of your needs,

and so we've been
through a lot together,

and for those of you who are
just discovering the channel,

a very wholehearted
welcome to you,

thank you for
showing up here today,

we have a very special practice,

not just because it's live, and,

⍠Anything could happen

But because it's
for a very good cause,

and so the project that we're
collaborating with today

is called Project OM, and
we're not gonna chant om here

on the practice today,
but I would like

to just share with you one of
the things I love about om,

and that is that I feel
like it really ties into

this exchange
that we're creating,

and continuing to
cultivate energy on the channel,

and that is that
we are all connected,

and we are one.

We are equal, and we are
a reflection of one another.

And when you start to move
through life with this idea

that we're a
reflection of one another,

it totally
changes your perspective

in how you see the world,
and how you see other people,

how you treat others,
and how you treat yourself.

So, om, like yoga, has
many different definitions,

and that's
really wonderful, right?

Different ways of
communicating thing is also

really valuable, because one
thing will be great for Sally,

and the other will be
great for Bobby, so anyway,

see, you can't edit this
stuff, I'm going on a tangent,

but the main thing
I thought we should focus on

in terms of om was this idea
that one of the definitions

and one of the ways
that I like to see om

is that it is the oneness,

the universal oneness,

and when we chant om,
which maybe after this,

we'll do a video on chanting
om, that should be interesting.

(voices speaking
in the background)

Live, so yeah, maybe
we'll do a video on om, but,

when we chant
om, it is the sound

of universal consciousness,
and so, not to get cheesy,

and we're gonna get
moving here in a second,

but I'm also just
trying to give everyone

a little bit of
time to get settled in

in case you're
running in from work,

or getting the family together,

gathering ye around the fire.

It's the sound of
universal consciousness!

So Project OM is
totally perfect for us

here in the Yoga With Adriene
community to say yes to,

to consider using
this as an opportunity

to kind of expand
our presence in the world

and serve others.

Om, the sound of
universal consciousness,

how awesome is that?

And so, with Yoga With Adriene,
we have people not just

coming in from
the United States,

but from all over the world.

Someone started
a cool community,

Yoga With Adriene map,

a Google map,
when we first started,

and just a few pins
were here and there,

and now if you look at the map,

it'll really just,
brings tears to my eyes,

because there's
just pins everywhere,

of people doing yoga
and connecting to that om.

So more on Project OM later,
but for now, let's practice.

I would like to let you know
that this is an all-levels

practice, you know me,
I'm on a mission

to really lead and
guide and be a cheerleader

for you to
cultivate home practice,

so I will offer
lots of modifications,

I'll try to think of,
if you're pregnant,

we'll try to give you
some modifications as well,

but if you're
sitting on the couch

and someone else is on the mat,

I just want you to know, you
can do this practice, too,

just by showing
up and being present,

you're already
doing the yoga, right?

Yoga's not about this
stuff, it's about showing up,

and being present for the ride,

so let's go on a
little journey here.

So come to a comfortable seat.

Welcome, everybody.

And when you get in
your comfortable seat,

so I will, of course, guide
the practice on the yoga mat,

but again, just wanna reiterate,

if you're listening to
the sound of my voice now,

I'm sorry, no, but just
by being here and present,

you're doing the yoga with us,
so thank you for being here,

and let's have some
fun too, how about it?

So come to a comfortable seat,

and just take a
second to sit up tall.

And right away,
notice how that feels,

and I'm going
there today, guys, right?

I'm not gonna let
this opportunity go by.

Really notice what it
feels like to sit up tall,

and kind of set the
tone for our practice.

Let's contribute to the future
of yoga here too by saying,

oh, what does it feel like
for me to sit up tall today?

Instead of, what did I maybe

thought meant to sit up tall,

so what I'm trying
to say is, often people

invite us to sit up
tall, and we go like this,

and we get really rigid,
and we conform to this idea

of what it is
like to sit up tall,

so right away,

find what it
feels like to sit up tall today.

I like to invite you to
see maybe this alignment

of head over heart,
heart over pelvis,

'cause that'll be a
little different for everyone.

And ultimately, we're just
sending a little awareness out

through all parts of the body,

grounding our energy, me too,
I'm a human girl in my home,

we have more people here
today than we normally have

shooting Yoga With Adriene,
so let's just all take a moment

to kind of ground
our energy, our nerves,

and choose to make the
most of this connection.

Open your mind
to a new experience.

And open your heart to om,

to this universal connection.

Just let the hands rest
wherever they naturally fall,

and continue to
notice what it feels like

to sit up nice and tall.

Notice any other
sounds that are occurring

around the space
that you inhabit.

And start to notice, you
might close your eyes now

if you haven't
already, trust me,

trust yourself, trust
this livestream video.

Close your eyes and
start to notice, if you can,

perhaps, the quality
of the air in the room,

or wherever you are.

And then for now, let
go of the day thus far,

and let's put whatever
tasks or to-dos that we have

for later in the day,
or in the future,

let's politely put them on hold.

And without the need
to define why, or what,

see if you can just
start to drop into your breath,

and really connect
to this experience,

it's really beautiful
what we're doing here,

if you think about it.
So let's not get distracted

with all these needs
and wants to define, and,

let's just be present.

You showed up,
thank you so much,

so now show up and be present,

and we'll just allow a
little story to unfold here

through the practice.

Start to notice your breath.

Lately, on the
channel and in my classes

we've been talking about,

when we're asked to
move with the breath,

or be with the breath,
or practice breath,

in yoga, what that really means,

and what that really feels like.

So we've been
asking this question,

what if your
breath were your spirit?

After all, when you
stop breathing, what happens?

As you're ready, take a
big inhale through your nose,

here we go.

And in your own
time, just exhale,

relax your shoulders down,
actively away from your ears.

Keep dropping in, big inhale.

Exhale, just relax your
shoulders, just be here.

One more time, big inhale.

And exhale.

Now, with a little om,

with a big consciousness,

bring your palms
together at your heart.

Anjali Mudra.

So very thoughtful
with everything we do here

in the practice today, any ideas

that the way we move on our mat

is often the way
we move off the mat,

so let's be really
thoughtful and gentle today.

Palms pressed together,

inhale lots of love in,

exhale lots of love out,
bow the head to the heart,

start to feel a stretch
in the back of the neck here.

Continue to deepen your breath.

And then as you're ready,
just draw the shoulder blades

a little bit together,
and down the back body.

So you should feel a nice
stretch in the back of the neck.

Choose to let go of
any stress, any tension,

any extra weight
you've been holding on,

understanding and acknowledging

that when we take
time to tend to ourselves,

we then have the energy
we need to serve others.

Take one more breath
here as you bow head to heart,

mind intelligence to body
intelligence to your spirit,

breathe deep.

And then slowly lift the chin,

send the
fingertips to your side,

and deep breath
in, and horsey lips,

here we go, blow it out.

(flaps lips)

So try to forget what you
think you know about yoga here,

that's what horsey
lips does, I used to hate

doing stuff like that.

But it's really nice
for the brain-body connect.

Start to pull your
pinkies back just a little bit,

let's do one more
big inhale into the nose

in case you missed it, horsey
lips out through the mouth.

(flaps lips)

A little sacred
spit there, okay.

And then lift your
heart, and then plant

your left palm down, keep
rooted through your sits bones,

so hips nice and
heavy here, as you take

the right
fingertips all the way up,

get a big stretch in
the right side body here,

stretch, stretch, stretch,
for those of us in the U.S.,

good morning,
Saturday morning yoga.

It's the new
Saturday morning cartoon.

I thought of that
one this morning, inhale,

exhale, deepen your stretch.

Now from here, move slow and
gentle, find what feels good,

so no holding, no rigid energy
here, see if you can soften,

even if you're practicing,
and it's not morning,

see if you can use
this as an opportunity

to shine a little light
in the dark places, right?

Tend to those shadowy spots.

And then take a deep breath in,

maybe pull your right
thumb back and lift your chest,

open your heart, and then
exhale all the way through,

fingertips come to
the mat, and we'll take it

to the other side, take it
nice and slow, don't rush this,

don't jerk yourself around,
we do that plenty off the mat.

Here we go, left
fingertips reach up,

take a big stretch here, find
expansion as you breathe in,

and then exhale, side body
stretch, make it your own here.

Yeah.

And then pull that
left thumb back, inhale,

open your chest,
think Cobra here.

And then exhale back to center.

Alright, send the
fingertips forward,

then plug the
shoulders in, flip the palms,

stretch through the hands.

Lots of jokes here,
but you gotta, no editing.

Alright, here we go, flip
the script, Thriller arms,

stretching through
the forearms, the wrist,

a lot of people
say, "Oh, I can't do yoga

"because I have weak wrists."

I would like to very
kindly and lovingly invite you

to give that a second thought,

and let's see if we
can work on the wrists,

and see if we can build some
strength there mindfully,

and some stability.

I can say that, because I was
one of the people that said

I have weak wrists.

Okay, take a couple seconds
here to do wrist circles,

or find a deeper stretch,
and then when you're ready,

we're gonna take it
all the way forward,

and through to
Tabletop Position,

where we'll get to check our
thoughts about the wrists,

and we'll get to
connect to this sweet Earth,

and once again, think about how
many people around the world

are practicing with you
here, and me here, together.

Om, Project OM.

Spread the palms super wide,
and then stack your shoulders

right over your wrists.

Then bring your knees
underneath your hip points

and press the
feet into the earth,

and if you're not
doing the asana practice

with us here today, remember,
you can still do the yoga,

asana's only one
branch of yoga anyway,

so if you're sitting in a
chair, in a couch, breathe deep,

find that head over
heart over pelvis alignment.

No one left behind, right?

Om, we are one.

Here we go, gaze
straight down when you're ready,

so when you
feel like you got it,

gaze straight
down so you can broaden

through the back of the neck,
then hug the lower ribs in,

think about bringing
your navel to your spine,

finding some
length in the tailbone,

and we're creating
this nice, long line.

They did not
tell me to say this,

but this Manduka
mat's kinda great

that it has this
line here, because

I can use it as an
image for my spine.

We talk about the danda,
Sanskrit for stick or staff,

so connecting to
the line of the spine,

or your danda
here, and to test that,

we're gonna curl the toes under,

energetically
pull the palms back,

and we're also gonna light a
little fire in our belly here,

when you're
ready, this is optional,

you don't have to do it,
lift the knees, let them hover.

Now, try to do it
without letting your danda,

the spine, collapse, so we're
finding support from within.

Metaphor, we're here for five.

Four, notice that
shape, that Prana,

that is not weakness,
man, that is energy,

that is aliveness.

Three, two, one,
beautiful, lower the knees.

Come on to the tops of the feet.

Claw in to the
fingertips to take some pressure

out of your wrists,
and here we go,

inhale, drop the belly, open
the chest, smile a little bit.

Exhale, rounding through,
start with your tail.

Cat Pose,
navel draws up, and you feel

this broadening
through the back body,

particularly
the upper back body.

Shake the head
loose here a couple times,

then press into
the earth, inhale.

Drop the belly, open the chest,

Cow Pose, create space.

Exhale, chin to chest,
navel to spine, Cat Pose.

Do one more on your own with
the sound of your breath.

(inhales)

(exhales)

Beautiful, then inhale,
come back to neutral,

Tabletop Position.

We're gonna come off
the wrist by dropping

the elbows exactly
where the hands were,

and then try to keep
your forearms parallel here.

Oh, why did I choose this one?

'Cause it feels so good, okay,

inhale, open the
chest, and then exhale,

notice how my tail's still
pointing up towards the sky,

you're gonna
actually enhance that,

should feel really
good in the pelvis,

and then you're
gonna walk the knees back,

but keep the hands and
the arms and the elbows

exactly where they are.

Big heart opener here,
so you gauge how it feels.

You guide yourself in and
out and through the poses,

so notice what
it feels like here.

Be present, listen to
the sound of your breath,

should feel really
good for most people

who spend a lot of
time with their shoulders

rounded forward.

Keep some awareness,
climb through the fingertips,

pressing through the toes,
creating a full body experience.

Yoga union,
uniting all the parts.

Hey-o!

The first one.

Okay, from your center,
navel draws up,

so move from a place of connect,

so the navel draws up,
and that's what takes us

all the way forward.
We're gonna come

all the way under the
belly, open the chest here,

Sphinx Pose,
tuck the chin slightly,

bring a little humble energy
to the shape, a little grace.

Beautiful,
inhale in, and exhale,

slowly release,
heart to the earth.

You guys are doing
great, slide the hands back,

under the shoulders,
curl the toes under,

ready, here we go, you can
always come to the knees here,

inhale, look
straight down, try to keep

a strong awareness on
your spine, or your danda here,

as you exhale,
press up, Plank Pose.

Now, let's make
this an ocean plank.

What the hell is that?

I don't know, let's find out.

Find a little softness,
again, you can come

to the knees here,
and just work on

creating strength and
stability in the wrists slowly.

If you're a cyclist or a runner,

or you wear high heels,
or whatever the hell you do,

you might wanna
stretch through the Achilles

or the calf here, calves.

And then when you're
ready, we're gonna send

the hips up high,
and melt the heart back,

but I want you to
decide when you do it

and how you do it, really move
from a place of connect, so,

I'll use an inhale
and an exhale to do it,

but take your time, I'll
meet you in Downward Dog.

And then continue
that soft, easy movement,

and if you start to feel a
little shake, or a tremble,

welcome that beautiful,
fresh, new flush of energy.

So by the end of this
practice, you should feel like

you've cultivated a new
flow of energy in the body.

And in so many cultures,
it's not just yoga or this,

or that, in so many cultures
and even in science now,

we

kind of consider the spine
as this really sacred channel

that different lines
of energy run through.

So when you feel that
shake, it's not, "I am weak,"

it's, you are alive!

And quite well, my friend.

Alright, baby steps to the top
of the mat when you're ready.

Use this, I see so
many people blowing

through this
beautiful transition.

Check in with your
feet, be humble by it.

Oh, tight hamstrings, all of us,

no matter how much yoga you do.

So bend your
knees when you land,

Forward Fold at
the top of your mat.

Inhale, big breath,
exhale, let it all go.

You can clasp the elbows here,

you can take your finger
and write someone's name

in imaginary sand,
be present, dudes!

Drop the doing of
the yoga and let's tell

a little story
with the body, I mean,

we're already
telling this amazing story

just by all of us showing
up here for the livestream!

So stay awake, be
present to the experience.

That's why I love saying
forget what you think you know

about yoga, and I try
to do the same thing too

every time I show up.

Of course, it's hard,
'cause autopilot's so easy!

But what feels good,
what's fulfilling, here we go,

inhale, halfway lift,
the goal here is to connect

to that line of the spine,
the danda, with the breath,

so you inhale, connect, plug in,

and then exhale,
seamlessly here, fold,

let's try it again,
inhale to find expansion,

pull the shoulders back,
create length,

just focus on the
sensation rather than the shape.

And then exhale, contract.

And one more time
again, cultivating

that healthy flow of energy
that runs up and down the spine,

inhale, and exhale to fold.

Plant the feet, they
can be hip-width apart

or flushed together,
it doesn't matter to me,

just nice, conscious footing,
and then bend your knees

so much so that your belly
toward the tops of the thighs,

it doesn't have to
touch, and then from your navel,

actually,
pulling in your center.

Your center pulls in,
your tailbone lengthens down,

and slowly, we
roll up, tuck your chin,

take your time,
meet in Mountain Pose.

And then when you
get there, a lot of you

have heard me say this,

you know what to do.

I'm sure thousands
of people are like,

"No, girl, I don't
know what to do,

"tell me what the hell to do,"

but the thing is, you
actually do know what to do,

so fix your hair,
pull up your pantaloons,

lick your lips,
stretch your jaw.

Maybe you find stillness a
lot quicker than you thought,

so we're blasting
through these vinyasa classes,

we sometimes, not all the time,
just sharing my experience,

we kind of blast
through that listening,

and that is kind of the most,

that's the good stuff.

So each time we
come to Mountain,

you'll have that experience,
and you can take this

invitation with
you off the mat today

and into your other practices.

Be brave, listen to your
body, listen to your breath.

Soft bend in the knees,
when you're ready,

we're gonna inhale,
reach for the sky,

take a big stretch,
just notice what it feels like

up and down the body,
one moving part here,

inhale, and then
exhale, bend the knees,

move slow here all the
way down, Forward Fold.

Big inhale to
lift you up halfway.

Find length, and
then exhale to fold.

Inhale, reach for
the sky, bend your knees,

feel your feet
pressing into the earth again,

think of the body
as one moving part,

and then exhale, hands to heart.

Sweet.

If the feet are together,
step them hip width apart,

you're gonna bring the
fingertips to your side.

Take what you need,
leave what you don't,

so if you need
to fix stuff, great,

but if you don't,
leave it, it's a practice.

There's a lot more to that.

Alright, it wouldn't
be a special practice

if we didn't do some
knocking on heaven's door,

so plant your feet,
find soft bend in the knees,

open up through the chest,
think of someone you love.

Dedicate this next
little beat to someone you love,

whether they're here,
present with you,

in body, or just in spirit.

And take a deep breath in.

Then on the exhale,

you're gonna just
swing your arms

to one side, back and forth.

Now, it's important to
keep soft bend in the knees,

so you don't tweak your knee,
and stay a little bit alive

in your toes, I like
to kinda lift my toes.

And then I thought
this was a good one,

because we're probably
gonna get a lot of people

on this livestream, I hope,
I haven't checked it,

I'm just going in blind here,

but this is one that
will really help you forget

what you think
you know about yoga.

So this is stuff we
used to do as a kid,

so you can start to beat
yourself a little too here.

(chuckles)

Get into a rhythm.

"She told me to beat myself!"

You know what I mean,
find a little connection.

And then keep it going.

For all my
Kundalini homies out there,

maybe you find a sharp exhale.

(exhaling)

Or to anyone who wants

to try exploring movement,

breath, and sound, this is
something that my mom taught me.

And it's Mother's Day
weekend, so mom, I love you.

Emotional.
(chuckles)

Okay, keep it going,
and see if you can find

a little bit of a faster
tempo if it's okay with you.

And then get out of your head,

give the thinking mind a break.

And for heaven's
sakes, this is called

knocking on heaven's door,
so enjoy yourself,

laugh if you need to.

Alright, then we'll
come back to center,

and then fingertips
draw down, Mountain Pose.

Take what you need,
leave what you don't.

If you don't need to fidget,
you don't need to do anything,

just notice,
and if you do, totally.

Let's notice the
energy of the body,

the flushing, I feel
it through my arms.

Yeah, that's the good stuff.
Here we go, soft knees,

so bend your knees and
inhale, reach for the sky.

Exhale, Forward Fold.

Inhale, find that
halfway lift, your version,

just find extension,
expansion, length,

and then exhale
naturally, contraction, fold.

Beautiful, this time
we're gonna bring the fingertips

to the mat, guys, and we're
gonna step the right toes back

and lower the right knee.
Big stretch here.

If you need a little more,
totally understand,

walk the right knee back.

Front knee is over front ankle,

and then make sure
you're not on that right rope,

so give yourself a
little bit of space,

and then notice what it
feels like to be alive today

here in your hips.

Pull the left hip
crease back a bit,

and notice if you're
collapsing in the neck,

Remember, the neck is a

beautiful extension
of your spine.

So open your
chest, open your heart.

Alright, so we usually do

Wu-Tang Clan here
on the channel,

but it's Project OM, so today,

we're gonna send
the fingertips forward,

hook the thumbs,
but instead of Wu-Tang,

we're gonna go down and find
that Thriller arm stretch here,

and if you're dumping all
your weight into that hip,

maybe start to pull up here
and stack head over heart,

heart over pelvis.

So, different bodies, different
sensations you'll play here.

And it's an M!

I know that's super cheesy,
but just give me this.

Okay, one more breath,
inhale, plug the shoulders in,

lift your chest, and then
exhale, have some fun, release.

Great, plant the palms,
lift the back knee,

step the left
toes back, you're back

in that Plank Pose strong,
step into your power, inhale,

exhale, lower to the
belly, inhale, Cobra.

If you're pregnant,
just do a Cat-Cow, my loves,

or if you want more fire today,

take it chaturanga
to Upward Facing Dog,

so you're gonna go
through your little version

of a flow of a vinyasa, and
we'll come to Downward Dog

to sync up again.

Inhale deeply, and then
exhale, let something go.

Awesome, now step your
right foot all the way up,

this time, lower the left knee,

and if you need
a little more here,

you want that stretch, walk
that left knee back, no biggie.

Front knee over front ankle,
so avoid any of this action,

bring it back.

And then when you're ready,
open the chest, open your heart,

and notice what
it feels like to be

in this shape here today.

And here we go, hook the thumbs,

pull the right hip, crease back,

find a little
support from within,

you're gonna
plug the shoulders in,

just like we did
in Thriller arms,

send the fingertips down.

Lift your chest,
open your heart.

Just have some
fun with it, squeeze

the inner thighs together.

And flip the script,
inhale, and exhale, release.

Same thing, plant the palms,
step the right toes back,

we're starting to
create a little more heat,

so just move
mindfully, belly to cobra,

Cat-Cow for pregnant ladies,
or maybe you take

chaturanga to Upward Facing Dog.

You can also just go
straight to that Down Dog,

make it your own.
You're my hero.

Inhale, exhale, navel to spine,

move from your center,
Downward Facing Dog.

Deep breath in, lion's
breath, tongue out, let it go.

Inhale, look to the top,
bend your knees,

you can do baby steps again,
or rag doll, or float,

jump, grapevine
all the way to the top,

I'll meet you in Forward Fold.

When you're ready, feel your
feet pressing into the earth,

let that be a
rebound for inhale,

halfway lift, find length,

smile, exhale, soften and fold.

Inhale, reach for the sky,
spread the fingertips,

think about how many
people are doing this

all around the
world together as one,

and hands come together
and down towards your heart,

prayer position, just think
about what that's called too.

So really connect.

Be thoughtful.

Why? Because you're
worth it, it's your life,

you should totally enjoy it.

Soft bend in the knees,
inhale, reach for the sky.

Exhale, all the way
down, take your time.

Big inhale to find expansion,
what's the natural thing

that comes after expansion?

Oh, we surrender.

Contraction, Forward Fold.

Great, this time,
plant the palms,

you're gonna step the right
toes back, left toes back,

move through a vinyasa or
go straight to Downward Dog.

So lots of different
bodies, lots of different

energy levels
here practicing today.

From the Downward Dog, we'll
anchor through the left heel,

and inhale, lift
the right leg up high.

Deep breath in,
turn your toes down,

lift from your right inner
thigh, maybe a little higher,

then exhale, knee to
nose, cultivate strength,

press away from your yoga mat,

and then step it all the way up.

Lower the back knee
just like we did before,

and this time, we're gonna
sweep the fingertips forward,

up and back,
palms pressing together.

Imagine you're
holding a big beach ball here,

so there's energy there,
and I was an only child,

but I like to give
myself that image, really helps,

of holding something.

And screw it, today, we
should just hold the world

in our hands.

Is that bold?
We should be bold.

So there's some meaning
there, we're connecting.

Not just the body intelligence,

but the emotional intelligence.

Inhale, exhale, slowly release.

Now check it out,
listen carefully,

I'm gonna curl
the back toes under,

and I'm gonna
straighten both legs,

so I'm lifting up, coming into
a little pyramid variation,

but with the left heel up.

So pull the
right hip crease back,

breathe here,

and then we're
gonna challenge ourselves here,

we're gonna
pivot on the back foot

as we bend the front knee,
so bend the front knee,

pivot on the back foot,
and then here you go.

Take your time,
from the ground up, press,

feel that
connection to the earth

as you open up, Warrior Two.

And then think about what this
art type is, guys, warrior.

Manduka friends
watching, I love this line

in the middle of the mat,
actually, it's so good.

So helpful.

I'm a good friend,
okay, just kidding.

Here we go, inhale,
stand up a little taller,

maybe sink a little deeper.

And right fingertips,
reach forward, up and back,

Peaceful Warrior, soften,
and then big move here,

enjoy it, inhale in, exhale,
cartwheel all the way back,

have some fun.

Plant the palms, step it
straight into Downward Dog

or take a little
Saturday morning flow.

So it's really about
you listening to your body,

not about doing the yoga.

So I love it when people
just go straight to Down Dog,

or they do a little
dance, or they flip.

Be mindful,
be mindful, be mindful.

Right heel comes
down in Down Dog,

and inhale, we lift
the left leg up high.

Take a second here to
press into both palms evenly,

welcome that heat,
a little fire in the belly,

and then lift, maybe left
inner thigh up a little more,

lift, lift, lift, and
then exhale, knee to nose!

Toward nose, I should
say, and then step it up,

lower the back knee.
Take your time,

no need to rush or
jerk yourself around here.

When you feel good,
sweep the arms on an inhale,

forward, up and back.

And then I won't
talk here on this one,

just feel it out,
see if you can create

an image for
yourself that feels good,

that feels plugged in,
that feels connected.

Squeezing our
thighs in the midline

for stability, for support.

Listen to the
sound of your breath,

and let your spirit,
your breath guide you, inhale.

Exhale, all the way
down, fold back down.

From here,
lifting from your center,

so the pelvic floor in your
center of gravity lifts you up

and that's why
the legs straighten.

Pyramid variation here,
pull the left hip crease back,

and then keep that
right heel up today.

You're doing
awesome, stick with it,

front knee bends,
front knee over ankle,

pivot on the back foot.

Warrior Two,
open it up, take your time.

So you bring the thoughtfulness,

the artfulness, the connection.

You have a choice
how you choose to move

through the practice,
and then that translates

right off the mat.

You are willing

to move with
consciousness off the mat

through the world.
Here we go, let's flip it,

Peaceful Warrior, keep
that bend in the front knee,

inhale, sweep the
left arm up and overhead,

big stretch here,
and a big move,

as you cartwheel down,
take your time.

Smile, life is good.

Alright, plant the palms,
step it back.

Stay here, plank pose,
you can lower the knees

if you want here.

We're here for
five, four,

three, two,

slow descent of the
knees, with control,

then bring your feet
together, big toes together,

your toes together, and
then walk the knees out wide.

Inhale, open the chest,

exhale, send it back,

Extended Child's Pose,
take a total surrender

so you can stop
looking at the video,

and you can close your
eyes and bring the forehead

towards the earth.

Now take a moment here to

consider what it feels like

to be a part of
something great,

big, human.

It can also be very dirty.

But...

Then take a moment now to

appreciate your body,

which can be very
difficult sometimes,

when we don't understand

messages in the body,

different states of the body.

But as we're all
gathered here today

with this collective,
focused energy,

let's take a second to really
just appreciate our bodies,

its breath, give thanks.

Alright, and then
the last breath here

in this beautiful shape,
I love this shape,

if you think about this
shape all over the world,

it's such a
gorgeous pose, Pranam,

bowing to the big picture.

Just take a moment to surrender

to that which
you cannot control.

Notice if you can
soften any more in your body,

in the shoulder,
the hips, the jaw.

Sweet, and then
press into your fingertips,

press into your feet.

Gather up some love
from the Earth, here we go.

And we'll press up to all fours.

Howdy?

Walk the hands in a bit,
walk the knees in a bit,

and then swing your legs
dosey-doe all the way around,

and come to a seat.

Alright, so,
which way should I turn?

No editing!

So send your legs
out just for a second

so you can feel your

sit bones, your bum connect,

and point and flex
feet if it feels good.

Now you're just gonna
swing the fingertips back,

and we're just gonna end with
a little release here, so,

so maybe you bend the
knees, or I'm gonna send

my hips forward so
I can stay on my mat,

and doesn't matter which
leg, just put one foot down

and then cross one foot over.

And if you're like,
"Whoa girl, I can't do that,"

then you're just gonna
come on your back and do it.

So you're here, or you're here.

It's a little Pigeon variation,
just a little hip release,

lift your heart, and then
you bring the breath, okay?

Really start to loosen your
breath like a crazy person.

Listen to your spirit.

If you're down
with Ujjayi breath,

maybe you tap
into that here today.

So obviously, this
is a unique practice.

It's really not
about the yoga at all,

the yoga asana, it's
about us coming together

and plugging in, and
creating an experience

so that we can feel alive
and supported,

and inspired.

Release that leg, switch,
take it to the other side.

Shoutout to all the
leg babies out there,

you know who you are.

If you wanna find
out about leg baby,

it's the best hip opener
in all of the yoga asanas,

and I say that
with all due respect

to all the great teachers,
and all my great teachers.

Alright, inhale, make
sure you're not collapsing

in the shoulders
or your heart here,

but lift your heart, my friend.

⍠Aah

And release.

Cross the ankles, come
back to a comfortable seat.

This time, hands are gonna
open, palms open to the sky.

And just take a second to
maybe bow your head a little,

or close your eyes.

And notice,
if you're still holding,

anywhere in your body,
notice if you can sense

any congestion, and that
could be from sore muscles,

or tension, but I just
wanna say, it could also be

from not the physical body,

but the emotional body,

or the emotional intelligence.

So we don't have a whole
lot of time left here today,

so just close your eyes,
or bow your head,

and just notice
where you feel it,

maybe you feel it from the
practice, a little trembling,

in a body part, or again,
maybe it's a sensation

in the chest,
the neck, the shoulders.

Then take a deep breath in.

And exhale, relax your
shoulders, open your eyes.

And then we're
gonna open the palms,

and really feel energy
in the fingertips here,

almost as if you were holding

a piece of fruit

of your choice.

Tell us what fruit you held
after this practice, okay.

And then take your fruit, so
there's just some energy here,

you can see it in my arms and
muscles, my arms are engaged,

and you're just gonna
bring it all the way up,

and then you're gonna bring
it all the way up to the sky,

and we're reaching,
reaching, reaching,

and we're gonna a
big, giant namaste,

so what you did
is you're just gonna,

I'm gonna say I'm
holding two coconuts,

and then I'm gonna
crash the coconuts together.

So Jai namaste,
the victory namaste,

the celebratory namaste.
You're gonna inhale,

and then exhale,
don't think, just do it,

clap the palms
together up and over the head.

Jai, and then
keep the palms together

as you bring them
down to the heart,

I know I'm
getting weird today, but,

may only do one
livestream in my whole life,

so let's just go for it.

And then settle in to
this yummy place of home.

Gorgeous.

Move slowly, thoughtfully,
we'll bring the left hand

to the heart, and
today, very special,

gonna bring the right
hand just up here, open,

and it's extending
out into the world

and to everyone
who's watching this.

Thank you so much for sharing
your time and your energy

with me and all the
beautiful, wonderful,

and hopefully diverse humans

that have gathered here today

to practice, to connect,
and to find what feels good,

but also, to support a really
hardworking group of people

who are making it their life's
mission to serve others.

I feel like if we all
did a little more of that,

the world would
be a better place.

And thankfully, we
have the tools of yoga

to equip us with exactly what
we need to

make that happen.

To contribute back to humanity.

Take a deep breath in,

long breath out,

deep breath in, long breath out,

bring your right
hand on top of your left.

This is where we end
our physical practice today.

Hands on the heart, the
heart lifted,

third eye open,

maybe a little
smile on your face,

and a willingness
to keep showing up.

I will if you will.

Will you?

From my heart to yours,
take a deep breath in,

and on the exhale, we bow.

Namaste.

Great work, everyone!

That was so great.
So stick around,

we're gonna just
take a couple moments here

to slither out of
our practice together.

Just a little taste,
we have tons of videos

on the Yoga With
With Adriene channel

for people of all interests.

I don't wanna say all levels,
because that's so dumb.

I don't think
there's a level of yoga,

but all moods,
all bodies, all types.

I always take requests,
and the community

is the heart and soul
of this whole project now.

So thank you so much
for those of you who've been

along for the ride,
you are definitely

the heartbeat of
this whole exchange,

and help Chris and
I to provide for yoga

to as many people as possible.

Benji, where are you?

(whistles)

Alright, so I'm
gonna get my computer now,

this is very weird and
obviously nontraditional,

but there's nothing
traditional about this,

so I'm gonna grab my computer.

Come on, buddy!

Come here, buddy, buddy!

Benji, don't be shy!

Come here, bud!

Hi, come here!

Come on!

Oh, look at this yogi!

Hey!

We're doing a livestream,

alright, let's see,
let's click on this,

and we'll use our yoga block.

If you're a yogi, then you
know this office very well,

the yoga block office.

Whoa, this is weird.
This is weird.

Alright!

Thank you so much,
Benji, get back over here,

I love the feeling of
us all being connected,

and again, as I said at the
beginning of this practice,

really truly couldn't
imagine that we would ever

be doing anything like
this, and I was really nervous

and not living my
fullest self for a long time,

because I was
trying to protect yoga,

and then, through the
support of the community

and through my friends and
through this team, actually,

I'm able to now
go, you know what?

Right? We talk about that
quote all the time, like,

who are you not to be yourself,

and you don't serve
anyone by being small, and so,

cool hair, Adriene.

Okay, Benji, come here!

Come here, buddy.
Benji.

He's shy with the things.

Okay, so, we were going
to do a little shareback,

and we only have
about five minutes,

but really, you have a big,
beautiful day ahead of you,

you're gonna take your yoga
off the mat and into the world.

So I'm gonna take five minutes
to talk a little bit about

Project OM in
particular, I'd love to hear

anyone's shareback
on the practice today,

or your experience
in yoga, particularly

with the home practice.

I wanna start off this
shareback and this little Q&A

by personally
inviting you to please consider

giving a donation, (chuckles)
getting emotional again,

to the
Susan B. Komen Foundation,

and we've made it
really easy for you,

there's a link in the
video description down below,

and there'll be a
link at the end as well,

and I personally run
through the whole thing myself

to make sure that
it was really simple,

there's a $10 dollar minimum,
you don't have to, of course,

this is a free practice,
this is a free yoga channel!

Forever!

But I would like to
personally invite you to donate

to Susan B. Komen.

This is not about me,
but I will say that

I always take the
time to do my homework,

and to really make
sure that I'm present

in the
conversation that I'm sharing,

and my conversation
with Susan B. Komen,

through Manduka Yoga
and directly with them

has been nothing
short of beautiful,

the people who are working
in Susan B. Komen right now

are taking what they've learned,

and wanting to
evolve, and do more,

and I think that's a great
lesson for all of us to kind of,

not pass judgment, or not get
caught up in the silly things,

but to go, where
can I contribute,

what am I contributing,

and, you know, really,

serve those who are
making it their life mission

to save lives.

I mean, I don't
know how else to say it.

I'm gonna be sharing
a lot more through text,

so I won't kind of get into
all that now, just for time,

but, I wanna make
sure that I start off

by personally inviting
you to make a donation,

if you're willing, again, it's
free yoga, you don't have to,

but that is the
reason why we decided

to mark our first
livestream with Project OM.

Is we felt that that's really
what we want to do more of,

is use the
power of the practice,

and all this extra
energy and self-love

that we're
getting again from yoga,

and regular home
practice, in particular,

regular daily practice, and
use that energy to do good.

I mean, the mantra's
find what feels good,

and for me, it's like,
yeah, we wanna look good,

but it's about feeling good,

and it's about
having enough energy

to contribute back to humanity.

So consider hopping over there
and giving them a donation,

they're doing
wonderful work, and have

a wonderful plan put
together for the future

of Susan B. Komen
and the foundation,

their goal is to
reduce the current number

of breast cancer deaths
by 50% by the year 2026.

And the thing is, they
really do need our help.

So, get involved,
if you're interested,

I'm gonna give you tons
of ways to get involved.

I'm also gonna post, they
have a amazing hotline number.

I'm gonna post that
as well, because I think

that for anyone who
might want some resources,

either dealing with
someone close with the disease,

or if you just
wanna get involved,

and maybe take care of your
own boobies and go get a test,

they have so many resources,
everything from counselors

to testing, to volunteer
opportunities, I'll post that.

Okay, so, we're a bit
running out of time here,

but let's see if we
can get on the board.

So this is also
my first livestream,

so if anything
went wrong, I'm sorry,

I'm just kidding,
thank you for being patient.

We have an amazing
team here in the house.

It's actually, I think,
all my theater training's

coming into play here,
because it's like, pretend!

You know, never mind, okay.

So, namaste, oh it's so fun
to, ha-ha-, boobies, yeah,

sneak that in.

Okay, just kidding, I said
I would keep this PG.

Just kidding,
actually I think, no,

it's really surprising no one
on the team ever told me that,

it's like, they just
respected me enough to trust me.

Thank you, everyone.

Okay, so, namaste,
I think it is really great,

since we're running out of time,

I think it would be really great

if anybody wants to
share where they're from.

Might seem a little cheesy,
but it's a really powerful way

to just kind of put
your voice in the room,

and to represent
where you come from.

That's kinda sweet,

so tell us where you're from,
tell us your experience.

Obviously, I won't be
able to catch them all now,

and I love that we have this
wonderful conversation going,

but if you have any requests
for the Yoga With Adriene

channel, we'd love to hear them,

and I think it's a great way
to get everyone involved,

and it's a nice,
healthy, mindful motivation.

That's not all physical, yeah?

So let us know where
you're from, send in requests.

If you have any stories
or anything in particular

relating to breast
cancer or Project OM,

we'd love to
hear from you on that.

And we also know
that Susan B. Komen

is on the boards
here today, as is Manduka,

so if you have questions
for them, they can answer.

Benji, come in
here, you gotta get,

he's being shy
because of all the stuff.

Here, Benji, come
here, come here, buddy!

Come here, bud, come here!

Come here!

Benji, come here, baby.

Yes!

You gonna do another?

Come here.

Oh yeah.

This is Benji, one of
the things people always ask

is what kind of dog is Benji,
and he is a blue heeler mix,

so his mom and dad

were both heeler mixes,

and he likes

Jeff, apparently,
more than me today.

Fine!

That's okay, you were seen.
We'll do more with you.

Actually, he's in a lot
of the videos coming up,

actually, he'll
come in for the intro,

and then will
leave for the yoga,

and then he'll come for
the outro, like, he knows,

it's very, very interesting.

Okay, so fun to see
where everyone is from.

We only have
about two more minutes,

so it's great to
hear where you're from,

and it's great to
just have you present

in this conversation.

Oh, this is sweet.

You can also
post in remembrance,

if you'd like to
tribute to someone

that's practiced
in this conservation,

since we do have all
this great focused energy.

I'm seeing a lot of, getting
a little emotional again,

dang it.

Seeing a lot of people

post in remembrance of people,

and I think that
yeah, go for it, my friend.

This is about the energy,
the prana, that is yoga,

moving the energy of the body
so that you can control it

so that it doesn't control you,

so that you can be the
best version of yourself,

and you don't get swallowed
by this cray-cray world

we live in, woo, my country.

So great to hear everyone.

I guess my idea of doing
a shareback in a community

is a little bit silly
when we have so many people

coming through, so
we'll get better at that, and,

I think it's great to
just continue to encourage you

to tell us where you're
from, share a little bit

of yourself and
your heart with us,

and if you have any
questions for me, or requests,

post them here.
If you have any questions

for Susan B. Komen or for
Manduka Yoga, post them here,

and keep posting,
because if this goes really well

and smoothly,
then we'll do more,

we'll do more and more and more.

So I'll stay on the computer,
we'll close off the cams,

and, cams, who am I, I've
never said that in my life,

cameras (chuckles),

and I'll stay on the line,

and keep chatting with
you, and answering questions

and connecting, but

thank you so
much for being here.

Thank you for showing up,
thank you for being present,

and again, for anyone who's new

to the Yoga With Adriene
channel, we have a spot for you

at the table, so
come on and eat with us.

So please do join us,
and we have a lot

of really interesting
and amazing,

fun things in the works.

Everything from touring to,
we have a membership site

called Find What Feels
Good where we get to do

a little more, we have amazing
collaborations coming up

in the next few years,
I'm still home-based

here in Austin, Texas, so
for all you Texans watching,

especially you Austinites,
thank you for being here,

all my friends and family for
supporting me as a person,

as a girl, and
yeah, let's keep going.

I'll see you next time, guys.

Namaste.