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

I'm Adriene and this is Benji

and today we have rainbow yoga,

the perfect practice 
to brighten your day,

to help turn 
darkness into light.

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

(bright music)

Okay, my darling friends,

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

So you get to decide 
how you wanna sit today.

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

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

So find what feels good

and come into your seat,

and when you're 
ready take a deep breath in

and lift your 
shoulders all the way

up to your ears here to start

and as you exhale 
drop the shoulders down.

Two more like that, inhale.

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

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

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

Really breathing into 
your full capacity here,

holding your breath at the top,

and then exhale to let go.

So we're letting 
go of any bad juju,

any haterade,

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

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

Maybe we were 
bored or exhausted.

Whatever it is, 
I'm so glad you chose

this bright, 
beautiful yoga practice.

Let's find what feels good.

You're gonna bring 
your left fingertips

down to your 
couch or to the earth,

and you're gonna 
paint a big rainbow

with the right 
fingertips all the way

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

Now really, really reach.

When you get to 
your max capacity,

wiggle the right fingertips.

Let your fingertips 
just kinda twinkle here,

and then slowly 
bring it all the way

up and take it 
to the other side.

Right fingertips down,
and from there,

paint a big rainbow 
with your fingertips

all the way up 
and over, feeling that

awesome stretch in 
the left side body.

Then when you get there,
reach a little further,

twinkle the left fingertips.
Big stretch.

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

From here, you're gonna move

from whatever seat 
you chose to the ground,

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

and then one heel behind,
so you're gonna

create this shape in your body,

and if you find 
that it's really hard

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

but one helpful 
thing is to just lift

the hips up on a 
little couch cushion

or a rolled up towel or blanket.

Alright, and you're gonna 
bring your right fingertips

right in front of you 
and your left fingertips

to the outer 
edge of your left leg,

and then very slowly we're gonna

bring the right 
knee all the way up,

and then bring it all the down.

And then bring 
it all the way up,

and then all way down.

And keep this action going.

We're bringing a little space

and movement into the right hip,

creating a little 
half rainbow shape,

or almost like 
a windshield wiper

with the right knee,
back and forth.

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

go ahead and keep it there.

Your right foot may or not come

all the way to the ground,

and then from here, you're gonna

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

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

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

And we'll switch 
to the other side.

Right heel comes in.

Left heel goes behind.

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

Just find your set up first.

And then left 
fingertips go in front of you,

right fingertips go behind you,

just for a little stability,

and then you can 
use your hands here

to help guide the left knee up.

Breathing the whole way long.

Nice and slow

and instead of just 
working to get your knee up,

really pay attention to 
how this is all connected,

the whole body is connected.

So sometimes when we're tight

in one area of the body,
it's helpful

to move the whole body 
with breath to tend to it

rather than just 
targeting that one spot.

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

plant that left 
foot into the ground.

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

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

left fingertips 
reach all the way out,

and up, and over, 
creating a big stretch

on the left side body,
inhale in,

and then exhale, 
bring it all the way back.

Alright, bring the soles 
of the feet together here.

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

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

and then bring 
the feet together,

takes the knees down and out.

Keep it going 
all the way up and in

and all the way down and out.

And no matter what age you are,

you might take a 
second here to close your eyes

and just think about a 
beautiful, colorful butterfly.

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

you might take this moment here

to ask what color 
butterfly would you be,

if you were a butterfly?

What color or what 
colors would you be

if you were a butterfly?

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

to tell us what color 
butterfly you would be

in the comment section down
below after this practice.

Okay, you're doing awesome.

The next time the knees come up,

go ahead and bring 
them in, in, in,

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

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

get here, make it your own,

maybe creating a 
little more space.

So that's one of 
the beautiful things

about at-home yoga, 
is we come to remember

and remind 
ourselves and each other

that yoga's about 
getting to the true you,

not copying or 
emulating somebody else's

version of yoga or the 
shapes or the experience,

it's totally yours.

So as you gently bow 
your head to your heart,

and start to wake up 
through the back body

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

you can just meditate on that

and send some love to

all parts of yourself.

Inhale lots of love it.

Exhale lots of love out. Cool.

Slowly lift the head, 
come back up.

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

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

Great, breathing deep.

You might take 
the fingertips out

if you want a 
little more challenge.

Lifting the heart, 
waking up the core.

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

Just see what happens if 
you straighten just one leg,

don't think too hard,
breathe deep.

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

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

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

if we send both 
toes up towards the sky.

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

come all the way 
through to all fours.

Excellent, from 
here you're gonna

come to Tabletop Position,
shoulders over the wrists,

hips over the knees.

Cat Pose and Cow Pose 
moving together.

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

press away from your yoga mat

and arch your body 
like a black Halloween cat.

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

Now Cow Pose, drop the belly,

open the chest, 
let your heart shine forward

and lift the corners 
of your mouth slightly

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

Just trust.

Maybe this is a good one for you

right now and you 
don't even know it.

Rounding through 
the spine, Cat Pose.

Spinal flexion.

Dropping the belly,
staying connected

to your foundation. Cow.

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

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

Yay, alright, from here,

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

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

all the way up 
into a nice low lunge.

You can walk 
the knee back if you

need a deeper stretch here.

Find your breath again,
inhaling in,

and using your exhale to really
relax your shoulders down.

Alright, then 
take your left toes,

and you're gonna 
bring them over round

towards the 
right side of your mat,

then you're gonna 
bring your right hand

to the right inner 
arch of your right foot.

Alright, here we go.

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

and you're gonna 
take that paintbrush

all the way towards 
the front edge of your mat.

You can lift up 
on your right hand

as you reach all the way up.

You're painting a 
big rainbow all the way

up and overhead, stay connected
through that front foot

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

Fingertips or left 
palm to the ground here

as we reach the 
right fingertips up,

then you're gonna slowly,
take your time,

straighten your right leg,
turn your right toes in,

and find this 
Gate Pose variation.

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

so you're gonna take 
your right fingertips forward,

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

and then you're gonna 
keep this circular motion

going in your 
right hand as you wake up

through the shoulder, 
through the side body.

Core is lit up here.
Foundation is strong.

Now just find a softness 
and easiness in your face

as you strum the guitar here.

(strumming noise)

Once more, awesome.

And then we're 
gonna go all the way back

the way we came in,
so you're gonna

anchor through 
your center, your core,

you're gonna 
come all the way up.

Reverse with your paintbrush,
turn the right toes out,

nice and slow, 
hold on to your balance,

move slow and steady, 
and bring it all the way

back to your nice, low lunge.

Excellent, here you go.

Lift your heart 
up towards the sky,

sweep the fingertips forward
up and back, big stretch.

And then exhale, 
bring it all the way down.

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

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

Take a deep breath in.

Exhale, sweep the left 
foot all the way up.

Send your right 
knee back just a bit,

find that nice, yummy stretch,
keep breathing.

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

toward the left 
side of your mat.

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

and then you really 
wanna pull back

with your left crease here,
breathing deep,

before we take our paintbrush,
so strong foundation,

front knee over front ankle,

and reach it forward, 
up, around, and back.

Excellent.

When you feel like you've found

the earth with your 
right fingertips or right palm,

then you can 
hug the low ribs in,

start to straighten 
through your left leg,

and turn those left toes in.

Then left fingertips reach up,
we breathe deep

using this shape, this 
opportunity to go inward.

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

bringing the left 
fingertips down and around.

You're gonna move 
in a circular motion here,

really feeling the 
skin of the body stretch

as you go through your dance.

Try to keep your foundation,
that which

is touching the 
earth nice and strong.

Alright.

When you're ready,
let's reverse it,

so here we go, 
really hug the low ribs in.

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

You're gonna 
take your paintbrush

all the way up and over,
you're gonna

turn the left toes back towards
the front edge of your mat,

right leg comes to follow as we

come back to our nice low
lunge, framing the left foot.

Here we go, big breath as you
sweep the fingertips forward,

up and back, lift your 
heart up towards the sky

and then exhale, melt it down.

Plant the palms.

Come back to all fours.

You can just shake 
your tail a little bit here

one way, and then the other.

Awesome, now we're 
gonna walk the knees back,

come on to the belly.

Drag the hands in 
line with the ribcage,

squeeze the elbows 
into the side body.

Tuck the chin into the chest,
and Cobra Pose, here we come.

Inhale, lift the heart.

Gaze forward.
Exhale, release.

Awesome, let's do one more.

Inhale, lift the heart.
Gaze forward.

And exhale to release, awesome.

Pressing back up to all fours,
walk the knees together.

You're gonna paint,
just imagine,

now each fingertip is a
paintbrush, a different color,

and you're gonna paint 
two beautiful rainbow lines

all the way down your mat,
flick it away,

and then melt 
gently forward into

Child's Pose, Balasana.

This is our last 
yoga pose for today,

so find what feels good here.

If you need to modify 
or change this up

to come into a relaxation
pose that feels okay for you,

go ahead and do that now.

And then I'll invite 
everyone to close their eyes,

relax your shoulders,

and give thanks for yourself, 
to yourself, rather,

for showing up here today,
for keeping an open mind.

And when we practice

having and experiencing 
an open mind on the yoga mat,

then we know what it feels like

to maintain that or have that

or create that 
experience off the yoga mat.

So in other words, if we wish

to stay open minded 
instead of close minded,

yoga practice is 
(stammers) a great way

to do that.

Who would have thought?
I swear.

Okay, here we go, slow 
and steady, come back up.

Imagine you're a 
little seedling growing

into a beautiful flower here,

and you keep 
growing really tall,

and you're gonna end 
just the way we started,

in a seated 
posture of your choice.

So you can get creative here,

you can add some style elements
to your seated posture,

or you can go traditional.

Wherever you are, 
sit up nice and tall now.

Lift your heart.

We'll close today's practice
by bringing the palms together

and honoring the 
love and the light

and just the 
awesomeness in ourselves

while also 
celebrating and recognizing

and seeing that in everyone
else, and everything else.

When you're ready, 
take a deep breath in,

and we'll seal 
today's rainbow yoga practice

by bowing head to heart,
and shouting,

saying, declaring, or whispering

Namaste.

Thanks everyone.

Benji and I send you our love.

Let us know how you're feeling

in the comments 
section down below.

Take care.

(bright music)