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- What's up, everyone?
Welcome to Yoga with Adriene.

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I'm Adriene and this is Benji

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and today we have rainbow yoga,

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the perfect practice 
to brighten your day,

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to help turn 
darkness into light.

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

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(bright music)

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Okay, my darling friends,

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let's begin in a nice, 
comfortable seat of your choice.

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So you get to decide 
how you wanna sit today.

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You can start kneeling, 
you can start cross-legged,

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you can start this first part
on the edge of your couch.

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So find what feels good

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and come into your seat,

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and when you're 
ready take a deep breath in

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and lift your 
shoulders all the way

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up to your ears here to start

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and as you exhale 
drop the shoulders down.

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Two more like that, inhale.

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Squeeze and lift, squeeze,
squeeze, squeeze, squeeze,

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and exhale, let's let go 
of any stress or tension.

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And one more time.
Big inhale, squeeze and lift.

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Really breathing into 
your full capacity here,

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holding your breath at the top,

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and then exhale to let go.

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So we're letting 
go of any bad juju,

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any haterade,

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any energy that's
just not serving us, right?

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Whether it's just a small
tantrum or a little frustration.

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Maybe we were 
bored or exhausted.

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Whatever it is, 
I'm so glad you chose

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this bright, 
beautiful yoga practice.

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Let's find what feels good.

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You're gonna bring 
your left fingertips

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down to your 
couch or to the earth,

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and you're gonna 
paint a big rainbow

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with the right 
fingertips all the way

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up and over as your create
length in your right side body.

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Now really, really reach.

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When you get to 
your max capacity,

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wiggle the right fingertips.

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Let your fingertips 
just kinda twinkle here,

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and then slowly 
bring it all the way

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up and take it 
to the other side.

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Right fingertips down,
and from there,

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paint a big rainbow 
with your fingertips

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all the way up 
and over, feeling that

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awesome stretch in 
the left side body.

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Then when you get there,
reach a little further,

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twinkle the left fingertips.
Big stretch.

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Yes, and then come 
all the way back, awesome.

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From here, you're gonna move

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from whatever seat 
you chose to the ground,

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and then we're gonna bring the
left heel in, so one heel in,

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and then one heel behind,
so you're gonna

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create this shape in your body,

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and if you find 
that it's really hard

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to sit up nice and tall, 
know that you're not alone,

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but one helpful 
thing is to just lift

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the hips up on a 
little couch cushion

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or a rolled up towel or blanket.

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Alright, and you're gonna 
bring your right fingertips

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right in front of you 
and your left fingertips

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to the outer 
edge of your left leg,

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and then very slowly we're gonna

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bring the right 
knee all the way up,

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and then bring it all the down.

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And then bring 
it all the way up,

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and then all way down.

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And keep this action going.

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We're bringing a little space

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and movement into the right hip,

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creating a little 
half rainbow shape,

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or almost like 
a windshield wiper

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with the right knee,
back and forth.

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Excellent, and then next 
time your right knee's up,

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go ahead and keep it there.

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Your right foot may or not come

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all the way to the ground,

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and then from here, you're gonna

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bring your left hand to the
earth, and same little ditty,

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right fingertips reach forward,
up and over to the left.

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Great, and then slowly 
bring it all the way back in.

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And we'll switch 
to the other side.

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Right heel comes in.

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Left heel goes behind.

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You're just opposite leg
then the ones you did before.

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Just find your set up first.

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And then left 
fingertips go in front of you,

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right fingertips go behind you,

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just for a little stability,

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and then you can 
use your hands here

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to help guide the left knee up.

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Breathing the whole way long.

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Nice and slow

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and instead of just 
working to get your knee up,

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really pay attention to 
how this is all connected,

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the whole body is connected.

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So sometimes when we're tight

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in one area of the body,
it's helpful

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to move the whole body 
with breath to tend to it

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rather than just 
targeting that one spot.

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Alright, the next 
time your left knee's up,

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plant that left 
foot into the ground.

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Use your hands to sit up nice
and tall, breathe deep here.

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And then here we go, 
right hand comes to the earth,

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left fingertips 
reach all the way out,

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and up, and over, 
creating a big stretch

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on the left side body,
inhale in,

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and then exhale, 
bring it all the way back.

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Alright, bring the soles 
of the feet together here.

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We're gonna grab the ankles,
and nice and slow,

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bring the knees up and in,
feet come to the ground,

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and then bring 
the feet together,

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takes the knees down and out.

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Keep it going 
all the way up and in

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and all the way down and out.

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And no matter what age you are,

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you might take a 
second here to close your eyes

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and just think about a 
beautiful, colorful butterfly.

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Maybe if you are a kid,
or a kid at heart,

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you might take this moment here

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to ask what color 
butterfly would you be,

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if you were a butterfly?

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What color or what 
colors would you be

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if you were a butterfly?

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And then I dare you guys,
if you're adults,

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to tell us what color 
butterfly you would be

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in the comment section down
below after this practice.

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Okay, you're doing awesome.

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The next time the knees come up,

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go ahead and bring 
them in, in, in,

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and again, don't try to 
copycat my shape and my body,

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be true to your body,
so if you can't

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get here, make it your own,

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maybe creating a 
little more space.

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So that's one of 
the beautiful things

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about at-home yoga, 
is we come to remember

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and remind 
ourselves and each other

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that yoga's about 
getting to the true you,

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not copying or 
emulating somebody else's

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version of yoga or the 
shapes or the experience,

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it's totally yours.

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So as you gently bow 
your head to your heart,

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and start to wake up 
through the back body

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and get a great lovely big
stretch to the back of the neck,

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you can just meditate on that

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and send some love to

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all parts of yourself.

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Inhale lots of love it.

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Exhale lots of love out. Cool.

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Slowly lift the head, 
come back up.

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We're gonna grab the 
hamstrings, backs of the thighs,

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as you lift the toes up for a
little balancing posture here.

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Great, breathing deep.

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You might take 
the fingertips out

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if you want a 
little more challenge.

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Lifting the heart, 
waking up the core.

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Great, and if you want, 
you can straighten one leg.

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Just see what happens if 
you straighten just one leg,

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don't think too hard,
breathe deep.

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And then bend that knee, and
then straighten the other leg.

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Just see what happens, keep
your heart lifted, open mind,

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and then bend, and then 
maybe let's see what happens

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if we send both 
toes up towards the sky.

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We're here for three, two, on
the one, cross your ankles,

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come all the way 
through to all fours.

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Excellent, from 
here you're gonna

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come to Tabletop Position,
shoulders over the wrists,

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hips over the knees.

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Cat Pose and Cow Pose 
moving together.

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Start with Cat, you're 
gonna draw the navel up,

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press away from your yoga mat

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and arch your body 
like a black Halloween cat.

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Create space in the back body,
claw through the fingertips.

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Now Cow Pose, drop the belly,

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open the chest, 
let your heart shine forward

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and lift the corners 
of your mouth slightly

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if you're wondering, "Why did I
pick this rainbow yoga video?"

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Just trust.

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Maybe this is a good one for you

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right now and you 
don't even know it.

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Rounding through 
the spine, Cat Pose.

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Spinal flexion.

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Dropping the belly,
staying connected

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to your foundation. Cow.

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One more time, Cat Pose,
rounding through, breathe out.

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And then dropping the belly,
opening the chest, breathe in.

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Yay, alright, from here,

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we're gonna walk 
the knees in just a bit.

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Kick the right foot out, and
then sweep the right foot

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all the way up 
into a nice low lunge.

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You can walk 
the knee back if you

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need a deeper stretch here.

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Find your breath again,
inhaling in,

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and using your exhale to really
relax your shoulders down.

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Alright, then 
take your left toes,

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and you're gonna 
bring them over round

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towards the 
right side of your mat,

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then you're gonna 
bring your right hand

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to the right inner 
arch of your right foot.

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Alright, here we go.

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You're gonna put a big 
paintbrush in your left hand

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and you're gonna 
take that paintbrush

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all the way towards 
the front edge of your mat.

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You can lift up 
on your right hand

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as you reach all the way up.

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You're painting a 
big rainbow all the way

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up and overhead, stay connected
through that front foot

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as you bring it all 
the way down to the ground.

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Fingertips or left 
palm to the ground here

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as we reach the 
right fingertips up,

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then you're gonna slowly,
take your time,

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straighten your right leg,
turn your right toes in,

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and find this 
Gate Pose variation.

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Alright, then we're gonna 
play a little guitar here,

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so you're gonna take 
your right fingertips forward,

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and then through, and 
then around, and then back,

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and then you're gonna 
keep this circular motion

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going in your 
right hand as you wake up

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through the shoulder, 
through the side body.

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Core is lit up here.
Foundation is strong.

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Now just find a softness 
and easiness in your face

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as you strum the guitar here.

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(strumming noise)

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Once more, awesome.

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And then we're 
gonna go all the way back

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the way we came in,
so you're gonna

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anchor through 
your center, your core,

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you're gonna 
come all the way up.

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Reverse with your paintbrush,
turn the right toes out,

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nice and slow, 
hold on to your balance,

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move slow and steady, 
and bring it all the way

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back to your nice, low lunge.

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Excellent, here you go.

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Lift your heart 
up towards the sky,

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sweep the fingertips forward
up and back, big stretch.

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And then exhale, 
bring it all the way down.

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Plant the palms, bring your
right knee back to the earth,

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and we're gonna kick 
the left leg out long.

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Take a deep breath in.

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Exhale, sweep the left 
foot all the way up.

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Send your right 
knee back just a bit,

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find that nice, yummy stretch,
keep breathing.

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And then when you're ready,
sweep the right toes

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toward the left 
side of your mat.

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Bring your left hand now just
next to the left inner arch,

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00:11:25,285 --> 00:11:26,653
and then you really 
wanna pull back

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00:11:26,653 --> 00:11:29,222
with your left crease here,
breathing deep,

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before we take our paintbrush,
so strong foundation,

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front knee over front ankle,

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00:11:33,826 --> 00:11:38,831
and reach it forward, 
up, around, and back.

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Excellent.

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00:11:40,466 --> 00:11:42,101
When you feel like you've found

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the earth with your 
right fingertips or right palm,

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00:11:44,671 --> 00:11:46,139
then you can 
hug the low ribs in,

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start to straighten 
through your left leg,

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and turn those left toes in.

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00:11:51,377 --> 00:11:54,214
Then left fingertips reach up,
we breathe deep

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using this shape, this 
opportunity to go inward.

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Self care, self love,
and then here we go,

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00:12:07,594 --> 00:12:10,263
bringing the left 
fingertips down and around.

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00:12:10,263 --> 00:12:13,499
You're gonna move 
in a circular motion here,

264
00:12:13,499 --> 00:12:16,669
really feeling the 
skin of the body stretch

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00:12:16,669 --> 00:12:18,605
as you go through your dance.

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00:12:22,542 --> 00:12:24,444
Try to keep your foundation,
that which

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is touching the 
earth nice and strong.

268
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Alright.

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00:12:34,120 --> 00:12:36,022
When you're ready,
let's reverse it,

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00:12:36,022 --> 00:12:38,958
so here we go, 
really hug the low ribs in.

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Connect to your core, 
your center as you reverse it.

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00:12:41,294 --> 00:12:42,362
You're gonna 
take your paintbrush

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00:12:42,362 --> 00:12:43,630
all the way up and over,
you're gonna

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00:12:43,630 --> 00:12:46,566
turn the left toes back towards
the front edge of your mat,

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00:12:46,566 --> 00:12:49,398
right leg comes to follow as we

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00:12:49,398 --> 00:12:52,505
come back to our nice low
lunge, framing the left foot.

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00:12:53,339 --> 00:12:57,310
Here we go, big breath as you
sweep the fingertips forward,

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00:12:57,310 --> 00:13:00,509
up and back, lift your 
heart up towards the sky

279
00:13:00,509 --> 00:13:02,515
and then exhale, melt it down.

280
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Plant the palms.

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00:13:04,984 --> 00:13:07,053
Come back to all fours.

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00:13:07,053 --> 00:13:08,855
You can just shake 
your tail a little bit here

283
00:13:08,855 --> 00:13:11,591
one way, and then the other.

284
00:13:13,059 --> 00:13:14,694
Awesome, now we're 
gonna walk the knees back,

285
00:13:14,694 --> 00:13:16,562
come on to the belly.

286
00:13:16,562 --> 00:13:18,765
Drag the hands in 
line with the ribcage,

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00:13:18,765 --> 00:13:21,200
squeeze the elbows 
into the side body.

288
00:13:21,200 --> 00:13:25,038
Tuck the chin into the chest,
and Cobra Pose, here we come.

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00:13:25,038 --> 00:13:27,240
Inhale, lift the heart.

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00:13:27,240 --> 00:13:30,643
Gaze forward.
Exhale, release.

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00:13:30,643 --> 00:13:32,612
Awesome, let's do one more.

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00:13:32,612 --> 00:13:37,750
Inhale, lift the heart.
Gaze forward.

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00:13:37,750 --> 00:13:41,487
And exhale to release, awesome.

294
00:13:41,487 --> 00:13:45,692
Pressing back up to all fours,
walk the knees together.

295
00:13:45,692 --> 00:13:47,627
You're gonna paint,
just imagine,

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00:13:47,627 --> 00:13:50,363
now each fingertip is a
paintbrush, a different color,

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00:13:50,363 --> 00:13:53,499
and you're gonna paint 
two beautiful rainbow lines

298
00:13:53,499 --> 00:13:57,537
all the way down your mat,
flick it away,

299
00:13:57,537 --> 00:14:02,008
and then melt 
gently forward into

300
00:14:02,008 --> 00:14:04,177
Child's Pose, Balasana.

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00:14:05,411 --> 00:14:08,214
This is our last 
yoga pose for today,

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00:14:08,214 --> 00:14:11,384
so find what feels good here.

303
00:14:11,384 --> 00:14:13,986
If you need to modify 
or change this up

304
00:14:13,986 --> 00:14:17,990
to come into a relaxation
pose that feels okay for you,

305
00:14:17,990 --> 00:14:19,525
go ahead and do that now.

306
00:14:21,194 --> 00:14:25,198
And then I'll invite 
everyone to close their eyes,

307
00:14:25,198 --> 00:14:26,833
relax your shoulders,

308
00:14:29,435 --> 00:14:33,973
and give thanks for yourself, 
to yourself, rather,

309
00:14:33,973 --> 00:14:37,677
for showing up here today,
for keeping an open mind.

310
00:14:41,180 --> 00:14:43,316
And when we practice

311
00:14:45,618 --> 00:14:49,989
having and experiencing 
an open mind on the yoga mat,

312
00:14:53,092 --> 00:14:56,329
then we know what it feels like

313
00:14:57,563 --> 00:14:59,565
to maintain that or have that

314
00:14:59,565 --> 00:15:01,868
or create that 
experience off the yoga mat.

315
00:15:05,938 --> 00:15:07,607
So in other words, if we wish

316
00:15:07,607 --> 00:15:10,710
to stay open minded 
instead of close minded,

317
00:15:11,677 --> 00:15:16,682
yoga practice is 
(stammers) a great way

318
00:15:17,465 --> 00:15:18,883
to do that.

319
00:15:22,889 --> 00:15:24,323
Who would have thought?
I swear.

320
00:15:24,323 --> 00:15:27,994
Okay, here we go, slow 
and steady, come back up.

321
00:15:27,994 --> 00:15:29,762
Imagine you're a 
little seedling growing

322
00:15:29,762 --> 00:15:32,231
into a beautiful flower here,

323
00:15:32,231 --> 00:15:34,100
and you keep 
growing really tall,

324
00:15:34,100 --> 00:15:36,369
and you're gonna end 
just the way we started,

325
00:15:36,369 --> 00:15:39,105
in a seated 
posture of your choice.

326
00:15:39,105 --> 00:15:41,207
So you can get creative here,

327
00:15:41,207 --> 00:15:45,111
you can add some style elements
to your seated posture,

328
00:15:45,945 --> 00:15:47,446
or you can go traditional.

329
00:15:50,183 --> 00:15:52,552
Wherever you are, 
sit up nice and tall now.

330
00:15:53,986 --> 00:15:55,588
Lift your heart.

331
00:15:55,588 --> 00:15:58,224
We'll close today's practice
by bringing the palms together

332
00:15:58,224 --> 00:16:01,527
and honoring the 
love and the light

333
00:16:01,527 --> 00:16:04,497
and just the 
awesomeness in ourselves

334
00:16:04,497 --> 00:16:07,633
while also 
celebrating and recognizing

335
00:16:07,633 --> 00:16:11,971
and seeing that in everyone
else, and everything else.

336
00:16:15,908 --> 00:16:17,944
When you're ready, 
take a deep breath in,

337
00:16:20,213 --> 00:16:23,382
and we'll seal 
today's rainbow yoga practice

338
00:16:23,382 --> 00:16:27,887
by bowing head to heart,
and shouting,

339
00:16:27,887 --> 00:16:30,623
saying, declaring, or whispering

340
00:16:31,958 --> 00:16:35,661
Namaste.

341
00:16:35,661 --> 00:16:37,163
Thanks everyone.

342
00:16:37,163 --> 00:16:38,631
Benji and I send you our love.

343
00:16:38,631 --> 00:16:39,832
Let us know how you're feeling

344
00:16:39,832 --> 00:16:41,934
in the comments 
section down below.

345
00:16:41,934 --> 00:16:42,768
Take care.

346
00:16:44,047 --> 00:16:47,383
(bright music)