- What's up party people?

Welcome to Yoga with Adriene,

it is day four of 
your Yoga Revolution,

and I'm super excited 
because today's practice

is low to the ground and 
all about Prana or energy.

So cultivating 
healthy Prana is a process

that extends way 
beyond the yoga mat,

so I love that we 
have the tools of yoga

to play with that and to explore

and to find what feels good.

Let's get started.

(light music)

Alright my friends, let's begin

in a nice, comfortable seat.

You can lift the 
hips up on a blanket

or a block today, we're 
gonna use a little padding

for the knees later.

It's not mandatory 
but just optional

if you want to pause 
the video and grab something

to sit on, 
a little blanky or a towel.

We'll take a 
second to get settled in,

to tune into how 
we're feeling today.

By simply closing the eyes,

and starting to 
notice the breath.

So today's 
practice focuses on

Prana, or the energetic body.

So I guarantee you if 
you stick with this 31 day

yoga journey, you're 
going to see definition

in your muscles,

you're gonna feel trim,

you might notice 
your internal organs

working a little bit better,

but if you really want to 
make the most of this journey,

as a transformational practice,

you have to drop in to, 
not just the physical body,

but the energetic body.

That's why we talk about 
moving from a place of connect.

So whether you're 
familiar or interested

or care about 
the chakras at all,

just see if you can 
imagine this beautiful

line of energy from 
the base of the spine

all the way up 
through the midline

and all the way up to 
the crown of the head.

Then when you're ready, 
take a deep breath in,

and then a long breath out.

And slow in control, 
deep breath in,

and a long breath out.

And then just notice 
how slow and in control

breathing can 
change the way you feel.

It's possible.

Then begin to let 
go of the day thus far,

put aside your to do list,

and continue to 
breathe slow and even breaths,

listening to the sound of 
your breath as you breathe in,

and then a nice audible 
breath as you breathe out.

So maybe it's 
Ujjayi breath here,

that soft restriction 
in the back of the throat

but really to each his own,

just listen to your 
breath here, really drop in.

Beautiful.

And then when you're 
ready, open your eyes

if they're closed 
and bring your hands

right to the belly, right on 
top of your belly button here.

Right hand first, left 
hand's gonna come on top

and then loop the shoulders,

find that lift 
through the heart.

So we're gonna begin 
today with an extra little

Pranayama practice.

So we just kind of dropped 
in with slow, even breath,

now we're switching to 
a little energizing breath

called Kabalabati.

So the inhale is passive, 
the exhale is sharp

and the naval draws in.

We take a deep breath in, 
sit up nice and tall.

Then on the exhale, 
naval draws in.

Give it a try, big breath in,

fine expansion, 
exhale, naval draws in.

So you can feel 
your hands coming in.

Now the trick is to 
keep the upper body soft

and still, lower 
body grounded and stable,

and to just let the movement 
really be this pumping action

in the belly.

Alright, so here we go, inhale,

sit up nice and tall.

Exhale, empty it all out.

And inhale to begin.

(exhaling sharply)

Take a deep breath in, 
and then release.

Open palms, release them 
to the tops of the thighs

or the knees, close your 
eyes and notice how you feel.

Fabulous.

This time, left hand in, 
right hand on top,

loop the 
shoulders one more time.

So if you're really 
new to this practice,

just do your breast,

(laughs) do your breast (snaps)

do your best, take 
breaks when you need to

and again, work on 
keeping the upper body soft

and still and really 
initiating that movement

from the naval.

Okay, here we go, 
inhale, sit up nice and tall.

Exhale to empty it all out.

And inhale to begin.

(exhaling sharply)

10 more seconds.

And release.
Deep breath in.

Exhale to empty it out.

Palms face up, close 
your eyes and observe.

Awesome. Then see if you 
can remain in this role

of the observer, soft and easy

as we transition to all fours.

If you have towel or blanky, 
go ahead and roll it out,

set yourself up for greatness

by creating a little 
padding for the knees.

So one of the 
reasons I love this 31 day

Yoga Revolution 
together is that it really is,

it kind of resembles 
like when we were kids

and we would 
have spring break or,

that's why I love the 
idea of yoga camp so much too,

is we create this little 
space of goodness and love

to play in and explore.

So as we pad the knees, 
we're not padding the knees

because oh, I have bad knees.

We're padding the knees 
because it's an act of love

and playfulness.

So something to consider 
each time you transition.

Okay, here we go.

So we're gonna come 
to tabletop position.

Knees are padded, 
spread the palms super wide,

really spread the 
fingertips today my friends,

like starfish.

We're gonna start really feeling
that hand to earth connect,

and same with the toes, 
see if you can press

the tops of the feet and 
the toes into the ground,

tug the shoulders 
away from the ears,

and find length.

Now notice just how it feels.

So the energy might be 
low today, that's okay,

we'll honor exactly 
where you're at today.

Or you might have 
lots of good juju,

there's a little bug 
over there, a little friend.

(clicks) No kill policy here,

just gonna do some yoga with me.

Notice how you feel,

and then see if you 
can just support that,

support that with breath, 
support that by allowing

the breath to take over 
and maybe the thinking mind

can take a little break.

Maybe you find 
support from within,

but lifting up, 
imagine your back body

lifting up to the ceiling,

and here we go, 
Cat-Cow, moving nice and slow,

inhale, drop the belly.

Tail bone reaches up, 
crown of the head reaches up,

heart opens 
forward and then exhale,

rounding through, chin to chest.

Inhale, drop the belly,

feel the skin of 
the front body stretch,

press into your fingers,

and exhale, rounding through,

just feel the skin of 
the back body stretch.

One more time, inhale,

long belly here,

and exhale, naval 
draws all the way up.

Beautiful, inhale, 
come back to center,

bump the hips to the 
left and carve a line

with your nose 
to look all the way

towards the back 
right corner of your mat.

Find an extension 
through the crown,

then everyone bend 
your elbows and press away

from your yoga mat, 
find more length

in the upper back body, 
in the neck,

then slowly come back to center,

bump the hips to the 
right and carve a line

with your nose 
all the way round,

look past your left shoulder,
breathing deep here,

feel that 
stretch in the side body,

and then press 
away from your yoga mat.

So we're working and 
building the arm muscles,

finding lift in the heart, 
one more big breath in here.

And then exhale, release.

Curl the toes under, slowly
walk the hands all the way back,

we'll come off the 
wrists for just a moment here,

walk the knees in 
line with the hip points

just for stability.

We're breathing into 
the soles of the feet here.

And then we'll 
take Thriller arms,

fingertips down, really reaching
through the forearms here,

plug the shoulders in,

find that lift up 
from the pelvic floor.

So we're not just hanging here,

but we're connecting 
to the energetic body.

Then flip the script, 
press the palms forwards,

spread the fingertips, 
kind of claw through your nails

here and then take that forward 
and all the way back down.

Keep clawing into the ground,

tabletop position, we come 
onto the tops of the feet again.

And this time, on an inhale,

curl the right toes under and

send the right heel out long.

Find a stretch here, maybe 
creating a little sawing motion

front to back.

And then draw a line 
with your right toes,

all the way out past the 
left edge of your mat here,

kind of bumping 
the hips to the right

as you send your 
right toes to the left.

Turn your gaze to 
look at your right toes

and then again, don't collapse

but press away 
from your yoga mat.

So, we're finding 
a little contraction

in the left 
obliques and a big stretch

on the right side body.

One more breath here,

and then exhale, knee to nose,

bring it all the way in,

round up through the spine,

move from a place of connect,

squeeze and lift,

and then release, tabletop.

Awesome. Curl the 
left toes under,

find a little 
motion front to back.

And then when you're ready,

when you feel like 
you have lots of awareness

throughout the whole body,

send the left 
toes over to the right.

We can track through 
the right obliques here,

feel that big stretch 
through the left side body,

press away from your 
yoga mat, don't collapse,

lift the back of the neck,

maybe tuck the chin slightly.

Inhale, and then 
exhale all the way back in,

knee to nose, move 
with control, with ease,

squeeze and lift,

and then release, tabletop.

Awesome. This time,

keep the tops of the feet down,

so don't curl the toes 
and send the hips back.

Hands come to the 
tops of the thighs,

so the toes should 
spill off your towel here

and then we sit up 
nice and tall, Hero Pose.

Close your eyes, 
just notice how you feel,

feel the rushing of blood,

fresh blood into the body.

Wonderful and then 
we'll send the fingertips

all the way out, claw the nails

and take it forward.

And then take that same image 
of clawing into the ground,

into tabletop.

Alright, here we go.

Inhale, send the right toes out,

this time lift from 
the right inner thigh.

Turn the right pinky toe down

and press away 
from your yoga mat.

Long through all 
four sides of the torso.

On your next big breath in, 
send the left fingertips

forward for spinal balance,

pull the left shoulder in,

it's as if you're 
shaking someone's hand

with this left palm,

and then tuck 
the chin, lengthen.

Alright, inhale in, 
exhale, knee to nose,

moving with the breath, 
building strength,

clawing into your fingerprints.

Inhale to expand.

One more time, 
exhale, knee to nose.

Then inhale to expand.

Now this time, listen carefully,

press on your foundation,

then exhale, 
turn, left fingertips

reach all the way to the left,

turn to look past 
your left shoulder,

then bend your right 
knee and touch your left toes.

Press away from your 
yoga mat, don't collapse.

Then inhale to expand,

spread the fingers, 
spread the toes,

and exhale, knee to nose.

Inhale to expand.

Exhale, bend the 
right knee, reach behind,

open up through 
the left shoulder,

touch your toes.

Then inhale to expand.

And exhale, knee to nose.

One more time, we got this.

Inhale to expand.

Exhale, reaching 
to touch your toes.

Press away from your yoga mat,

open, inhale to expand.

And exhale, all fours.

Curl the toes under, 
send it back.

Loop the shoulders, inhale in,

take a moment to 
check in here each time.

Awesome, then 
send the hands forward,

claw your nails, take 
that energy all the way down.

So we don't want to 
collapse into the wrists

or the shoulders here, 
really pressing away.

Alright, here 
we go, second side.

Curl the left toes under, 
send that left heel back.

When you're ready, 
inhale, lift it up.

So find that containment 
up through the front body,

hug the lower ribs in, 
engage the upper abdominals,

and then when you're ready,

inhale, reach the 
right fingertips forward,

plug that right 
shoulder in again,

you're shaking 
someone's hand here,

right thumb is up.

And then here we go, 
inhale to find expansion.

Exhale, knee to nose, 
with control.

Contract, naval draws in,

then inhale to expand.

And exhale, knee to nose.

Hug the lower ribs in and up.

Inhale to expand, 
now listen carefully,

here we go, this time 
turning past the right shoulder,

reaching the 
right fingertips back

and then bending the left knee.

Try to touch your toes.

Inhale to expand.

Exhale, knee to nose.

Inhale to expand, 
spread the fingers,

spread the toes.

Exhale, bend the 
left knee, reach back,

touch your left toes.

Inhale to expand.

Exhale, knee to nose.

Last one, inhale to expand.

Slow and steady, don't rush it,

stretching the quad,

opening up through 
the pectorals,

the chest, lift your heart.

And inhale, expand.

And exhale, release back down.

Awesome, this time 
bring the big toes together,

knees as wide as 
the blanket or your mat,

and then send the hips back,

Extended Child's Pose.

Reach the arms forward, 
really active arms here.

And then melt your heart down,

take a rest.

Press into the tops of the feet.

Moving from your center, 
draw the naval up,

come all the way back.

This time we're 
going to walk the elbows

right underneath the shoulders,

walk the knees 
right underneath the hips,

and then curl the toes under 
and slide the right heel back

and then slide 
the left heel back,

Forearm Plank.

So take a second to look 
down and really get your hips

in line with your 
heels and your shoulders.

One nice long line 
from the crown to the tail,

and then carve a 
line with your nose

and look forward 
between your thumbs.

Press into your fingerprints,

claw into the ground here.

We're here for 
five, breathe deep,

feel that Prana, 
that shake, four,

three, soft in the face,

two, and one,

release hips, 
belly all the way down.

Slide the hands back 
in line with the ribs,

tuck the chin into the chest,

forehead kisses the mat,

and then inhale, lift up Cobra.

See if you can 
really find this wave

in the spine 
today as you exhale.

Release.

Then tuck the chin, inhale.

Slowly rise up and exhale,

release, really 
pressing into your feet.

One more time, inhale, rise up,

maybe do a 
little taller this time.

And then release.

Beautiful.

Curl the toes under, 
press back up to all fours.

Wonderful.

So find your strong 
tabletop once again,

and this time 
we're gonna press away

from the yoga mat, press 
into the top of that left foot

and slowly lift the 
right knee out to the side,

so like a fire hydrant.

Great for the booty here.

But what I'm wanting to 
do is create this long line

from the crown of the head 
to the tip of the tail bone,

maintain that Shakti or 
that Prana, that energy,

all the way up 
and down the spine,

so not collapsing here,

to get my workout in, 
quite the contrary.

I'm maintaining that 
awareness through the spine,

and then eventually 
I'll draw small circles

with that hip so 
with the knee one way

and then the other.

But the goal is to actually see
if I can keep this awareness

in the spine, 
in my energetic body,

lifting up as I press 
away from our yoga mat.

And then reverse the 
circle if you haven't already.

And see if you 
can really isolate,

just moving that hip socket,

it's not shifting the shoulder,

trying to distribute 
the weight evenly.

Wonderful, and then release.

If you need to 
take a little break,

you need to come 
up onto the fists,

or do rotations with the wrists,

otherwise we're heading 
right into the second set.

Tops of the shoulders 
draw away from the ears,

so elbows, bony part of 
your elbows is going back,

and the elbow 
creases are going forward.

Root down through 
that index finger and thumb,

hug everything up 
through the midline,

press into the 
top of the right foot

and then slowly 
we'll lift the left knee

all the way out to the 
side like a fire hydrant.

Great for the glute.

Hug to the midline.

Connect to the energetic 
body here for stability.

Breathe deep, 
feel that heat, that Prana,

woo, to be alive today.

Lifting up back body 
all the way to the ceiling

and then when you're ready,

drawing big circles here.

And see if you can keep 
the upper body nice and stable,

and the neck nice and long.

Full body strengthener here, 
draw the naval in and up,

press into all of your knuckles,

reverse your circle 
if you haven't already.

Keep pressing into the 
top of your right foot.

Beautiful. Do one more, 
you got this, you got this.

And then release.

Awesome.

This time, bring 
the knees together,

feet together, 
send the hips back,

fingertips back, 
palms face up, Child's Pose.

So if you want to get an 
extra stretch in the wrist,

you'll just send your 
fingertips up towards the sky,

kind of like Thriller 
arms but face down.

And breathe deep here.

And slowly 
reaching the fingertips up,

carving a line with the nose,

pressing back up to all fours,

and we'll make our way 
to Downward Facing Dog.

So take your time getting there,

your blanket can stay there,

curl the toes under, peeling up,

continuing to deepen the breath.

So soft bend in the knees here
as you hug the lower ribs in,

draw your naval in and up,

tug the shoulders 
away from the ears,

we'll take one more 
breath cycle here, you got this.

Fabulous, then 
walk the feet together.

Inhale, lift the 
right leg up high

and exhale, knee to nose,

and step it all 
way up, nice, low lunge.

Back knee comes to 
the blanket or the towel,

and we inhale, 
loop the shoulders,

let the heart radiate forward.

So, we've been 
coming to this shape slowly,

opening up this 
pose in the body.

If it feels good you 
can walk the left knee back,

just a little bit, 
but only if it feels right.

Then back toes are 
gonna stay curled under here,

and we're gonna 
slowly lift the fingertips,

let them hover.

Now take this into account,

draw the naval 
in and up, in and up

and then let that 
be what lifts you up,

naval drawing 
in and up, in and up,

in and up.

Then maybe we take the 
fingertips all the way up

and overhead, or hands 
can come to the waistline.

Squeezing your thighs to 
the midline, you got this,

big breath in,

and then exhale, slowly release.

Walk the hands to the 
left side of the yoga mat,

and then we're gonna 
work to drop the elbows down

so if the 
elbows don't come down,

you'll just work in plank, 
palms on the earth.

Otherwise, I'm gonna work 
to slowly bring my forearms

down, and I'm going to 
draw my naval in and up,

and I'm gonna step 
back to either Forearm Plank

or Plank.

So if your hands 
are on the ground,

you'll lift the back 
knee and step back to Plank.

Or, we'll go 
forearms to the ground,

draw the naval in and up,

and slowly step back, 
Forearm Plank.

Full body strengthener, 
whichever variation you choose.

Inhale in, then exhale slowly,

lower the knees, 
Child's Pose, nice work.

Big breath in, big breath 
to really empty it all out.

Gorgeous.

Inhale, come 
back up to all fours,

and exhale, make your 
way to Downward Facing Dog.

Hips up high, nice 
awareness in that index finger

and thumbs so really root 
down through the index finger

and thumb.

Then when you're ready, 
walk the feet together,

inhale, lift the 
left leg up high.

Exhale, knee to nose.

Cultivating strength.

Step it up, lower the 
back knee down to your blanket,

and we'll loop the shoulders,

let's keep those back 
toes curled under today,

as we squeeze in your 
thighs to the midline.

So you might just 
stay here nice and low,

depending on your energy level.

Or fingertips will 
begin to hover and lift.

Now again, don't 
let the arms swinging up

be what lifts you.

In fact, really go slow 
so you can try to move

from your center here.

Naval draws in and up,

naval draws in and up, 
we call this Uddiyana Bandha

where the naval draws 
inward and then upward.

These muscles draw 
in and up, in and up,

in and up.

And so with the 
back toes curled under,

I'm getting really 
great stretch here,

pull the left hip crease back,

hands come to the waistline.

Or, reach the arms all 
the way up and overhead.

Big inhale to embrace, 
embody the pose.

And exhale to 
soften and release.

Left hand comes 
inward to join the right,

and so we're gonna

walk out to little 
Lizard variation here.

Plant the palms, 
step it back to Plank

or slowly, take 
your time here, no rush,

coming down onto forearms,

drawing the naval in and up,

really connecting to your center

and stepping it back from here.

So take your time, explore.

Wherever you are, 
in Plank or Forearm Plank,

take a deep breath in,

and then exhale, slowly 
lower the knees, Child's Pose.

Take a rest.

Deep breath in, 
exhale to empty it all out.

Awesome.

This time, tuck the chin, 
slowly roll it up.

Take your time, take your time.

Head over heart, 
heart over pelvis,

stacking the line of the spine

so that the energy 
can flow with ease.

Alright.

Now we're gonna take 
the blanket or the towel

and move it to the side.

You're welcome to 
keep it if you like,

but I'm gonna 
move it to the side.

We're gonna come to our bum,

bring the hands 
behind the thighs,

and don't blow through this,

you'll really use 
this articulation.

I've been trying 
to add more moments

where I can really 
articulate my spine

with the use of the ground.

So loop the shoulders, inhale,

lift your heart and then exhale.

Starting at the tail, 
slowly lower down,

nice and slow.

So this is a good core workout,

but it's really about 
finding that articulation

through the spine, so good,

so, so, so good.

And then come to a 
nice full body stretch.

Extend the legs out long, 
reach the fingertips

all the way up and behind you.

And then exhale, 
hands come down.

Beautiful. Keep the 
left leg out long,

use your hands on the earth,

try to move from the middle here

as you slowly 
bring the right knee

all the way up and in.

Great, and lace the fingertips,

squeeze that right knee all 
the way up towards the heart,

and then up towards 
your right shoulder.

Stay firm through the 
top of that left thigh bone,

inhale in, and then exhale.

We're gonna switch, 
but nice and slow.

Left leg comes in, 
right leg goes out.

Squeeze the left 
knee in towards your heart

and then open 
towards the left shoulder.

And then switch, 
whenever you're ready.

Now as you switch, see if 
you can keep your lower back

flush with the mat, 
and the tail bone lifted up

towards the sky.

Soft and easy, 
back and forth, switching.

Neck is nice and long.

Hug the lower ribs in.

Again, try to keep your 
lower back flush with the mat.

Wonderful.

Now you can keep going here,

or bring the 
hands behind the head,

and continue the 
action of the legs,

and little yogi bicycle 
as the right knee comes up,

we reach the left elbow out 
past the right edge of the mat,

so try to bring 
your left shoulder

to the center of your 
body and then come back.

And then switch.

So we started at this 
because this is about moving

the energetic body 
with the physical body,

with the muscles.

Okay, so try to connect 
that to yogi bicycles here,

whatever that means to you.

Back and forth, keeping 
soft and relaxed in the face,

lower back flush with the mat.

Awesome, then even it out.

Then we'll send both legs up,

both fingertips up.

Reach, and just like we did 
in our breath in the beginning,

baby pulses, 
sharp exhale, passive inhale.

(exhaling sharply)

Lift the tail bone, 
lift the heels.

Neck nice and long, 
send your gaze up.

(exhaling sharply)

So we're not here.

(exhaling sharply)

Keep it going.

(exhaling sharply)

10 more seconds.

(exhaling sharply)

Awesome, and release.

Bring the knees wide, 
hands come to the belly,

soles of the feet together.

Snuggle your shoulder blades 
underneath your heart space,

and begin to cool 
it off, smooth it out.

Inhale in, and 
on your next exhale,

relax the weight of your 
body completely and

fully into the mat.

And press the feet together,

slowly draw the 
knees back into center.

Press up off the toes and 
give yourself a big hug here.

You can stay here,

or we're gonna slowly peel 
the nose up towards the knee,

it doesn't even 
have to come close,

it's just the intention of 
coming into a little

contraction here, a little ball,

so it doesn't have to 
look like mine at all.

Squeeze, naval draws down, 
tail bone draws up.

Keep the shoulders relaxed, 
take one more big breath here,

squeeze, squeeze, 
squeeze everything.

And then exhale, 
let everything go.

Bring your body out.

Legs out long, arms out wide.

You can take your blanky,

bring it behind 
the backs of the legs,

behind the backs of the knees,

or you can pillow the head.

I'm gonna come here for sure.

And then take a deep breath in,

and use your exhale to 
relax the weight of your body

completely and 
fully into the mat.

And notice how you feel.

And so as we move 
onward in our journey,

consider now the energetic body

and the Prana at play.

So as we begin to 
spike up our practice

with more twists 
and strengthening poses

I want to really 
feel the effects

of the energetic body 
supporting the postures,

but also these 
wonderful sensations

that you can only feel 
if you're really listening.

A feeling of

the inner body moving.

I just lost half 
my subscribers there.

The feel of the 
inner body moving.

But do you know, just stay open,

you never know.

At the very least you're 
gonna get a good workout

so it's all good.

Alright.

Gently rock the 
head side to side,

ear to ear, nice massage 
on the back of the head.

And then just notice if 
you went into really fast

rush mode, can you slow it down?

And again, can 
we train ourselves

to really pay attention, 
or pay more attention

to the energetic body?

And find what feels good

is all about creating 
a space for the energy,

the Prana to flow,

naturally.

So that you can do good 
and feel good off your mat.

Alright, we'll 
draw the palms together,

thank you so much 
for sharing your time

and your energy and 
your Prana with me today.

I'll see you tomorrow.

Leave questions, comments, 
anything you want to share

about your experience 
today down below,

and I'll see you 
tomorrow, Namaste.

(light music)