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- Hi everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and

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today we're 
reuniting with the body

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and it feels so good.

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

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(upbeat music)

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Alrighty my darling friends,

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let's begin today's 
practice at the top of the mat,

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in Mountain Pose.

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Carefully place your feet,
stand up nice and tall,

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lift your heart, 
and bring your palms together,

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Anjuli Mudra, 
let's start this practice

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by closing the eyes.

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And taking a deep breath in.

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Use your exhale to actively 
relax the shoulders down.

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Let go of any stress or tension
that might've built up there.

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And today's session 
is all about reuniting

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with what matters most.

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And we know that 
when we get disconnected

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from the things 
that matter most,

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time with ourself, our breath,

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disconnection to center,
whatever it is,

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then it starts to 
manifest in the body,

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and we can get a little stiff,
or we can even get sick.

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So today, we're just 
gonna tend to the body

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with the beautiful flow.

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We're gonna jump right in,
so you bring the breath,

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and bring a little 
gratitude for this time

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that's so valuable.

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Thank you for 
sharing it with me.

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When you're ready,
bend your knees.

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Drop your fingertips down,
spread the fingertips wide.

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As you inhale, 
reach up towards the sky,

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big breath, 
so big stretch here.

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And then exhale to bend the
knees, send your fingertips

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down towards the ground,
Forward Fold.

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Three cycles of breath here

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as you get the 
head below the heart.

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You can bend your knees as
generously as you like here.

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You can shake the head 
a little yes, a little no.

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Even clasp opposite elbow
and rock gently side to side.

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Start to find 
what feels good here.

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Again, letting 
any stress or tension

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that may have accumulated 
in any area of the body,

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allowing this 
practice with the breath

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to help release 
that, relieve you

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of any tightness that 
has accumulated in the body.

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(softly chuckles) 
Benji's relaxing here.

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In your next inhale, 
let's lengthen the crown

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of the head forward, lift 
the spine up about halfway.

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You wanna create 
length in the neck

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as you breathe in.

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And then use your exhale
to slowly fold it back down.

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Alright, from here, fingertips
are gonna come to the mat,

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we're gonna kick the 
right foot all the way back,

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lower the right 
knee to the ground.

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Front knee stays 
over front ankle

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and we start to stretch 
it out here, breathing deep.

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Inhale, open your chest,
look forward.

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Exhale, peel the 
left hip crease back.

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Flex your left toes towards
your face, big stretch here.

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Inhale to find 
length in the neck,

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maybe look forward again.

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And then exhale, 
roll through that left foot.

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We're gonna lift the back knee.

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Get light on the fingertips,
big stretch here.

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Inhale, draw the 
shoulder blades together.

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Let your heart 
energy radiate forward.

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Then exhale, plant the palms,

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step the left toes 
back to Plank or Half Plank.

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Take a deep breath in as you
puff up through your back body,

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hollow through the front body,

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Big breath in.

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Long breath out.

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And then inhale 
then look forward.

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Shift forward on the toes.

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Exhale to keep elbows 
hugging into the side body

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as you lower all the 
way down to the floor,

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or your dog's paw.

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Then inhale, press 
into the tops of the feet,

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lift your chest up, 
Bhujangasana, Cobra,

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nice and low here 
to start. Hey, bud.

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And then exhale, release.

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Curl the toes under,
option to press up

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to all fours here, 
or power up to Plank.

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From all fours or Plank Pose,

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send the hips up and back,
Downward Facing Dog.

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Inhale, lots of love in 
here as you pedal it out,

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stretching through 
the side body.

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And exhale, reconnecting to

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the fingerprints, the knuckles,
your foundation.

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Awesome, here we go, 
inhale in here, exhale.

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Find stillness in Downward Dog.

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Keep breathing.

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And then when you're ready,

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bend the knees, carve a 
line with your nose, look up.

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You're gonna step just right
foot, just the right foot,

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all the way up, 
lower the left knee down.

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Great, nice low lunge 
here on the other side,

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front knee over front ankle.

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Breathe deep, stretch.

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Great, inhale to open 
your chest, look forward.

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Exhale to slowly 
take the hips back.

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So notice how my left 
hip is over my left knee.

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I'm not coming all the way back.

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Pulling the 
right hip crease back.

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Flex through your right foot,
so active in the foot.

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Inhale to open the chest,
look forward,

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and exhale to roll 
through your right foot.

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Get light on the fingertips.

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You're gonna 
lift the back knee,

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strong back leg here.

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Reach your left 
heel towards the back.

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As you inhale, tug the 
shoulders away from the ears,

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open the chest, 
think about drawing

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your shoulder blades 
in towards each other here

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and melting them 
down the back body.

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Great, awesome work, 
inhale in.

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Exhale to plant the palms.

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Step it back to 
Plank or Half Plank.

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Hug the elbows 
into the side body.

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Look forward, shift forward.

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Keep breathing as you 
lower down all the to the belly

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or to your dog's chest, 
then inhale, rise up,

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maybe a little bit higher this
time, Bhujangasana, Cobra.

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And use your exhale to 
slowly lower it down.

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Press up to Plank or all fours,

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yogi's choice, 
take deep breath in.

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And then exhale, 
hips up high and back,

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Downward Facing Dog,
awesome work.

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Beautiful, ground 
through the left heel now.

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Inhale, lift the 
right leg up high.

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Exhale, shift it forward.

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From here, you're 
gonna again make sure

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that front knee 
is over front ankle

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and then nice and easy, go ahead

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and lower the back 
knee to kiss the earth

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and take your right 
hand over to meet the left.

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So we're here in a 
bit of a Lizard variation.

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Awesome, from here 
you're gonna walk the palms

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out off the mat, 
creating what feels

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like a Downward Dog 
shape in the front body.

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And then option to keep the
back knee down on the earth

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or we'll lift it up,
strong back leg,

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really reaching 
that left heel back.

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Pulling the right hip 
crease back here actively,

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breathing deep, 
walking the hands out.

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Awesome,
take one more breath here,

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really breathing 
into all four sides

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of the torso, strong back leg.

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Good, and then slowly 
walking the hands back

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to frame your right foot,

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inhale, open the chest, 
look forward.

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Exhale to plant the palms,
step the right toes back,

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Plank or Half Plank.

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This time, Chaturanga to Up Dog,

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or repeating belly to Cobra.

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So moving with your breath,
using the inhale

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to lift the heart,
Cobra or Up Dog,

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and then we'll meet 
in Downward Facing Dog,

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moving with the breath.

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Nice work. 
In your Downward Dog,

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anchor through the 
right heel this time.

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Inhale, lift the 
left leg up high.

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Exhale, shift it 
forward nice and easy.

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Try to step that 
left foot up lightly.

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Then when you're ready, check
front knee over front ankle,

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ground down through all four
corners of the front foot

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as you lower your 
right knee to the earth.

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Great, swing 
your left arm around

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and we'll walk it out 
this time, off the mat,

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towards the front 
right corner of your mat

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or towards your dog's face.

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And breathing deep here.

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Option to lift the back knee.

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Really strong in 
that back leg here

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as you reach the 
fingertips forward.

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Then peel the 
left hip crease back,

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feel that kind of 
hugging to the midline,

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that lift up 
from the pelvic floor.

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You're breathing into all
four sides of the torso here.

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Soften through the jaw,
soften through the skin

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of the forehead, take 
one more big breath in.

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Good, and then slowly,

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you can walk the hands 
back to frame the front foot.

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Back knee lowered or lifted,

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inhale, open the 
chest to look forward.

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And then exhale to 
plant the palms, step it back

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and take a vinyasa, belly to
Cobra, or Chaturanga to Up Dog.

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Move with your breath here,
no need to rush.

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We'll meet in 
Downward Facing Dog.

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Hips up high,

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heart melting towards 
the tops of the thighs.

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Try to find that 
external rotation

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in Downward Dog in 
the upper arm bone.

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So your biceps are 
shining in towards your ears,

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elbow creases towards 
the front edge of your mat.

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Awesome work, inhale in.

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Exhale, slowly bend your knees,

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carve a line with 
your nose to look forward

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and then slowly 
make your way to the top.

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Keep breathing, you can hop,
you can step.

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You can crisscross, and 
then when you get there,

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use your next inhale to find

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that flat back 
position once again,

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lengthen through 
the crown of the neck.

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And exhale to soften,
fold everything down.

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Root to rise here, inhale,
reach for the skies,

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spread the fingertips, big
beach ball up and overhead.

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And then exhale, palms 
kiss together overhead

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and slide back down into home.

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Prayer position at the heart.

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Take a breath here, 
observe, feel it out.

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Good, bend the knees, fingertips
go down to come up here.

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So inhale, root to rise again,
big stretch.

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Exhale, rain it down this time,
Forward Fold.

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Inhale, halfway lift, 
moving with the breath.

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Exhale, soften and bow.

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Good, plant the palms,
step one foot back,

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then the other, Plank Pose.

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Inhale to shift forward,
look forward.

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Exhale, belly to Cobra, 
or Chaturanga to Up Dog.

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Move with your breath.

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Downward Facing Dog,
when you get there,

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inhale lots of love in.

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(Benji softly barks)

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Exhale lots of love out.

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Good, anchor 
through the left heel,

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inhale, lift the 
right leg up high.

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Exhale, shift it forward.
Step it all the way up.

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This time, 
pivot on the back foot

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and rise up strong, Warrior I.

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Reach the fingertips up high,

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pull your right hip crease back.

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Back foot is strong, 
left toes turning in,

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and sometimes people will ask me

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what the knife 
edge of the foot means

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when I say press 
in the knife edge.

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It means that sharp outer edge

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of your foot is grounding down

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so you kind of feel this
lift through your inner arch.

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Find Virabhadrasana I here,
Warrior I,

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lift your chest, inhale in.

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Exhale to rain it all the way
down, pivot on the back foot.

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Plant the palms, 
step the right toes back.

246
00:11:37,894 --> 00:11:39,966
You can go straight 
to Downward Dog here,

247
00:11:39,966 --> 00:11:43,336
or take a vinyasa.
Moving with your breath.

248
00:11:46,565 --> 00:11:48,588
We'll meet in Downward Dog.

249
00:11:50,610 --> 00:11:54,681
When you get there, again,
inhale lots of love in.

250
00:11:55,652 --> 00:11:57,116
Exhale lots of love out,

251
00:11:57,116 --> 00:11:59,085
bend your knees, 
get into your body.

252
00:11:59,085 --> 00:12:01,921
Give your thinking mind a break.

253
00:12:01,921 --> 00:12:03,623
Anchor the right heel,

254
00:12:03,623 --> 00:12:06,559
when you're ready, inhale,
lift the left leg up high.

255
00:12:06,559 --> 00:12:09,362
Exhale, shift it forward,
strong core.

256
00:12:09,362 --> 00:12:12,632
Step it up lightly, 
we'll pivot on the back foot,

257
00:12:12,632 --> 00:12:15,101
back toes turned in, 
and when you're ready,

258
00:12:15,101 --> 00:12:18,605
we rise up strong, 
Virabhadrasana I, Warrior I.

259
00:12:20,273 --> 00:12:24,964
Strong legs, pressing into the
outer edge of that back foot,

260
00:12:24,964 --> 00:12:27,780
hug the low ribs in, 
breathe deep, inhale.

261
00:12:29,024 --> 00:12:31,268
And then exhale, 
raining it down.

262
00:12:32,185 --> 00:12:34,954
Come back to your lunge,
step it back,

263
00:12:34,954 --> 00:12:38,558
take a vinyasa here or move
straight to Downward Facing Dog.

264
00:12:42,095 --> 00:12:46,069
Good, inhale in 
Downward Facing Dog.

265
00:12:47,300 --> 00:12:50,819
And exhale, 
let the heels get heavy.

266
00:12:52,035 --> 00:12:54,641
Good, bend the knees, 
inhale to look forward.

267
00:12:54,641 --> 00:12:57,877
Exhale to make your way to the
top once again, Forward Fold.

268
00:12:59,112 --> 00:13:02,348
Inhale, halfway lift,
your version.

269
00:13:02,348 --> 00:13:05,318
Exhale, soften and fold.

270
00:13:05,318 --> 00:13:09,622
Inhale, reach for the sky, 
big stretch, big breath.

271
00:13:09,622 --> 00:13:11,224
Exhale, palms kiss together

272
00:13:11,224 --> 00:13:14,060
and slide back 
down to the heart.

273
00:13:14,060 --> 00:13:16,503
Close your eyes here, inhale.

274
00:13:17,997 --> 00:13:19,322
And exhale.

275
00:13:20,767 --> 00:13:23,202
Good, fingertips 
go down to come up.

276
00:13:23,202 --> 00:13:25,338
Inhale, reach for the sky.

277
00:13:25,338 --> 00:13:28,574
Exhale, Forward Fold 
all the way down.

278
00:13:28,574 --> 00:13:33,589
Inhale, halfway lift 
with the breath, exhale fold.

279
00:13:33,589 --> 00:13:35,882
Beautiful, from here,
plant the palms,

280
00:13:35,882 --> 00:13:38,384
step or hop it back, Plank.

281
00:13:38,384 --> 00:13:40,320
Shift it forward, belly to Cobra

282
00:13:40,320 --> 00:13:44,146
or Chaturanga to Up Dog,
flowing with the breath.

283
00:13:44,146 --> 00:13:46,893
Meeting in Downward Facing Dog,

284
00:13:46,893 --> 00:13:48,906
inhale in here.

285
00:13:48,906 --> 00:13:51,093
Exhale to empty it out.

286
00:13:52,799 --> 00:13:56,102
Inhale, lift the right 
leg up here, Three-Legged Dog.

287
00:13:56,102 --> 00:13:58,471
Exhale to shift it forward.

288
00:13:58,471 --> 00:14:00,499
Step it all the way up.

289
00:14:00,499 --> 00:14:02,508
This time keep 
the back heel lifted,

290
00:14:02,508 --> 00:14:04,277
you could always 
lower the back knee,

291
00:14:04,277 --> 00:14:06,579
and we're gonna inhale, 
sweep the fingertips forward,

292
00:14:06,579 --> 00:14:09,349
up and back, high lunge.

293
00:14:09,349 --> 00:14:12,785
Front knee over front ankle,
strong and steady here,

294
00:14:12,785 --> 00:14:14,153
connecting to the core,
draw your navel

295
00:14:14,153 --> 00:14:17,837
in and up just a bit, 
find that inner support system.

296
00:14:17,837 --> 00:14:20,026
Then from here we're 
gonna bring the palms together,

297
00:14:20,026 --> 00:14:23,463
up and overhead, slowly take
the fingertips to the right.

298
00:14:23,463 --> 00:14:25,511
Feel this stretch 
in the left-side body,

299
00:14:25,511 --> 00:14:26,999
front of the left hip crease,

300
00:14:26,999 --> 00:14:29,268
as you do a deep twist 
over towards the right,

301
00:14:29,268 --> 00:14:31,604
bringing the outer 
edge of the left elbow

302
00:14:31,604 --> 00:14:33,906
to the outer edge 
of the right knee.

303
00:14:33,906 --> 00:14:36,109
Again, you could always 
lower the back knee here,

304
00:14:36,109 --> 00:14:39,845
breathing deep. Breathing,
breathing, breathing.

305
00:14:39,845 --> 00:14:42,548
Finding that 
length in the crown.

306
00:14:42,548 --> 00:14:45,041
Find that belly breath.

307
00:14:45,041 --> 00:14:46,853
Reach the back heel way back

308
00:14:46,853 --> 00:14:49,756
if your left knee is lifted,

309
00:14:49,756 --> 00:14:52,759
and then slowly 
bringing it back to center.

310
00:14:52,759 --> 00:14:55,061
Frame your right foot,
plant the palms,

311
00:14:55,061 --> 00:14:57,363
step it back, 
straight to Down Dog,

312
00:14:57,363 --> 00:15:00,767
or moving with your 
breath through a vinyasa.

313
00:15:02,799 --> 00:15:06,027
Reuniting breath and body.

314
00:15:07,740 --> 00:15:10,209
Meet me in Downward Facing Dog.

315
00:15:13,246 --> 00:15:16,916
And when you're ready, 
anchor the right heel first,

316
00:15:16,916 --> 00:15:19,085
and then inhale, 
lift the left leg up high,

317
00:15:19,085 --> 00:15:20,887
Three-Legged Dog.

318
00:15:20,887 --> 00:15:23,656
Exhale, shift it forward,
strong core.

319
00:15:23,656 --> 00:15:26,626
Step it up nice and easy,
squeezing your thighs

320
00:15:26,626 --> 00:15:29,052
to the midline as you 
swoop the fingertips forward,

321
00:15:29,052 --> 00:15:32,224
up and back, 
find your high lunge.

322
00:15:32,224 --> 00:15:34,500
Beautiful, stick with it,
stay calm,

323
00:15:34,500 --> 00:15:37,737
control your breath, inhale in.

324
00:15:37,737 --> 00:15:40,673
Exhale, palms kissed 
together up and overhead.

325
00:15:40,673 --> 00:15:43,843
Slow tilt to the left,
strong foundation here

326
00:15:43,843 --> 00:15:46,212
as you feel that 
stretch in the right side body,

327
00:15:46,212 --> 00:15:48,714
and as you're ready, 
diving into your twist here.

328
00:15:48,714 --> 00:15:51,584
Back knee can come to 
the ground at any time,

329
00:15:51,584 --> 00:15:54,293
spiraling your 
heart up towards the sky.

330
00:15:54,293 --> 00:15:58,891
Strong back leg if you 
have the right knee lifted.

331
00:15:58,891 --> 00:16:02,662
Now everyone, 
return to the breath.

332
00:16:02,662 --> 00:16:06,441
Breathe into your belly,
massage those internal organs.

333
00:16:07,333 --> 00:16:08,968
Lengthen through the crown.

334
00:16:10,136 --> 00:16:11,871
You got this, one more inhale

335
00:16:12,705 --> 00:16:15,741
and then use the exhale to
guide you back to the lunge.

336
00:16:15,741 --> 00:16:17,009
(softly mimics swoosh)

337
00:16:17,009 --> 00:16:19,345
Alright, last vinyasa here,
plant the palms,

338
00:16:19,345 --> 00:16:20,880
step it back, 
take it or leave it,

339
00:16:20,880 --> 00:16:23,049
moving with your 
breath nice and slow.

340
00:16:24,450 --> 00:16:26,608
Meet me in 
Downward Facing Dog.

341
00:16:28,621 --> 00:16:29,560
Nice.

342
00:16:31,324 --> 00:16:34,293
In Downward Dog, 
take three deep breaths,

343
00:16:34,293 --> 00:16:37,129
in and out, in and out,
in and out.

344
00:16:48,841 --> 00:16:52,111
Then bend your knees 
after your three breaths.

345
00:16:52,111 --> 00:16:55,079
Make your way to the top 
of your mat nice and slow.

346
00:16:58,050 --> 00:17:00,283
Forward Fold.

347
00:17:02,889 --> 00:17:06,125
And then bending the knees,
tucking the chin,

348
00:17:06,125 --> 00:17:10,363
and go slow here, 
rolling up through the spine.

349
00:17:12,665 --> 00:17:14,883
Observing your breath

350
00:17:15,821 --> 00:17:20,006
noticing the quality 
of air in the room,

351
00:17:20,006 --> 00:17:21,073
the quality of your breath,

352
00:17:21,073 --> 00:17:23,175
and noticing how 
you feel in your body.

353
00:17:24,802 --> 00:17:26,378
As you rise back up

354
00:17:26,378 --> 00:17:29,415
to where we started,
Mountain Pose.

355
00:17:30,883 --> 00:17:33,853
Close your eyes, 
let everything go here.

356
00:17:35,955 --> 00:17:40,700
And just take one 
last final beat to be

357
00:17:42,295 --> 00:17:43,396
in your body.

358
00:17:44,997 --> 00:17:47,466
Let the breath just 
return to its natural rhythm,

359
00:17:47,466 --> 00:17:49,702
natural flow here.

360
00:17:56,075 --> 00:17:58,611
And then slowly 
drawing the palms together

361
00:17:58,611 --> 00:18:01,514
at the heart space, once again,

362
00:18:01,514 --> 00:18:03,049
giving thanks for this time

363
00:18:04,183 --> 00:18:06,919
to just reconnect, reunite.

364
00:18:08,220 --> 00:18:09,422
Find what feels good.

365
00:18:12,224 --> 00:18:14,436
Take one last breath in

366
00:18:15,685 --> 00:18:18,297
then exhale to bow the head

367
00:18:19,265 --> 00:18:21,901
to the hands toward the heart.

368
00:18:24,061 --> 00:18:25,331
Namaste.

369
00:18:26,951 --> 00:18:30,235
(upbeat music)