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

I am Adriene, this is Benji,

and today we have 
Total Body Yoga Deep Core.

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

(bright music)

Alright, my darling friends,

let's begin today's practice
lying down on the ground.

Ooh, come on down, feel 
that support of your yoga mat

on your back, you 
made an amazing choice.

We're gonna jump right in today.

Bend your knees, bring the
soles of the feet to the ground.

Bring your hands to your belly,

and let's start to tap 
into a nice conscious breath.

Just close your eyes, 
send some love and respect

to your belly, 
to the abdominals,

to your stomach.

We're gonna

jump in with 
some floor work today

and then we'll end with a
little flow, a little vinyasa,

to help you feel 
awesome from head to toe.

But let's take a 
second here to close the eyes.

Feel the warmth of 
your hands on your belly.

And again, as you 
start to breathe...

Deeper, more consciously,
(chuckles)

searching for that right word,

send some love and respect to

where your hands 
are placed, to the belly.

And that's gonna be our approach

as we build strength 
in the abdominal wall

in the deeper core muscles.

Love and respect,

and always, 
conscious breath first.

Alright, just take 
one more cycle

of breath here 
to drop in, to land.

Alright, and then 
we'll slowly open the eyes,

bring the hands to the earth,

walk your heels up 
towards your sits bones,

towards your glutes,
and with the hands

and feet firmly 
planted on the earth,

you can take your 
gaze up towards the sky

and use the sound of 
my voice to guide you.

We're gonna press 
into your foundation

and slowly lift the hip 
points up for a baby bridge.

Squeeze the glutes, breathe in,

and then exhale to lower down.

Twice more like that,
shins forward,

hip points up to the sky,
lift your chest to your chin,

and then your chin all the
way up towards the heavens,

squeeze the glutes, 
and then slowly release.

One more, inhale in, 
ground through the feet,

lift the hip points up high,
shins forward, breathe in.

And then exhale to slowly
lower, breathe out. Awesome.

Interlace the fingertips now,

bring the hands behind the head.

Extend your thumbs to 
help cradle your neck here.

So it's difficult 'cause 
I'm not in the room with you

but we're gonna work really hard

to create extra 
awareness in the neck today

so you don't feel 
like you have any tension

or stress in the 
neck for this practice.

We're culturally 
accustomed to a crunch,

and even when I say 
there's no crunches

in the practices that I share,

people still respond like,

"Oh, my neck really 
hurt on the crunches."

So, just wanna share, 
reiterate, no crunching.

Inhale in, hug the lower ribs

in and down so 
that your low back

becomes flush with the mat,

and then again, no crunching.

Inhale in again, use your
exhale to reinforce that hugging

into the lower 
ribs and lift your head

and your gaze straight up,
keep the elbows wide.

Again, no crunching.
Neck nice and long.

Keep breathing here, 
if this is enough for you,

stay here breathing, 
maintaining easing in.

For a little more, 
we'll lift the shins

so they're 
parallel to the ceiling

and if your low 
back starts to come up,

draw the knees in just a bit.

But in time, you wanna work

to where the 
knees are over the hips.

Alright, now we're 
lighting a little fire.

You can rotate the ankles
one way, and then the other.

Notice as you get tired,

you're gonna wanna 
return that to crunch.

Mm-mm, keep that long,
beautiful awareness in the neck

as you breathe here for three,

for two, hug the lower ribs in,

and then we'll release,
feet down on the one.

Head down, elbows down.

Take one cycle 
of breath in here.

And out.

And breathe in again.

And exhale to lift the head, 
the neck, the shoulders.

No crunching, 
neck nice and long.

And if you like 
lifting the shins

knees over the hip points,
low back flush with the mat.

Alright, reinforce, 
scoop the tailbone up,

hug the lower ribs down,
gaze is straight up,

and even slightly 
back to help nurture

that length in the spine.
Nice static hold here.

This is our last static hold,
so hang with it.

Upper abdominals, and deep
lower belly abdominals drawing

in towards the 
center of your being.

Navel draws down here for three,

for two,

and one, release everything.

Take a deep breath in.
Long breath out.

You can windshield 
wiper the legs

a little back and 
forth if you like.

Alright, here we go.
Lifting the knees now.

Lifting the head, the neck,
the shoulders up.

Inhale in, exhale, extend
the right leg all the way out

and down as much as you feel
comfortable in the low back.

And then right 
elbow's gonna reach

towards the front 
left corner of your mat.

Inhale in.

Exhale out.

Inhale to come back to center,
both knees bent,

and then we'll switch,
extend the left leg.

Left elbow reaches towards the
front right corner of the mat.

Inhale in.

Exhale out.

Inhale to come back to center.

Beautiful, now back 
and forth in your own time,

pausing in the middle,
here we go.

Inhale in, exhale to twist.

Inhale to center, 
look up, exhale to twist.

Inhale to center, 
look up, exhale twist.

Inhale center, exhale twist.

Inhale center, stick with me,
exhale twist.

Inhale center, exhale twist.

Energy in the feet, 
inhale center, exhale twist,

center, exhale twist.

Center, exhale twist,
you're doing great.

Center, exhale twist.
One more time on each side.

Inhale, exhale twist.

Inhale, look up, exhale twist.

Beautiful, 
bring everything down,

hands can come to the belly.

Can give your belly a little
massage, love and respect.

Beautiful, alright, here we go.
From here we're gonna

send the fingertips 
forward and nice and slow,

just so we can 
reconnect low back to the earth.

You're gonna lift the 
knees over the hips again.

Alright, when you have it here,

we're gonna inhale in, exhale.

Lift the head, the neck,
the shoulders.

Try to keep the 
neck nice and long.

Great, so we lift 
head, neck, shoulders.

From here, we're 
gonna straighten the legs.

Good, then from here, you're
gonna connect to your core,

rock all the way up,
sit up, reach up,

and then slow and steady roll
it all the way back down.

Back to one, knees 
above the hips, here we go.

Inhale to lift 
the head, the neck,

the shoulders, reach forward.

Beautiful, exhale 
to straighten the legs.

Inhale in again. 
And here we go,

exhale, lift everything up,

lift your heart, 
reach for the sky.

Starting with the tailbone,
massage along the spine,

smile, breathe deep, 
and reset. Here we go.

Here we go, inhale to lift.

Exhale, straighten the legs.

Inhale in again here

then exhale to lift everything
up, reach for the sky, smile,

and slowly control your breath
as you roll it back down.

Good, inhale to lift.

Exhale to straighten the legs.

Inhale in here,

exhale to lift everything up.

Rolling it down nice and slow.

Back to one, here we go,
inhale to lift.

Exhale to straighten the legs,
big breath here.

Exhale all the strength, 
reach it up, lift it up.

Slow and steady, roll it down.

Beautiful, here we go, 
inhale, lift it up,

neck nice and long,. 
Exhale, straighten the legs,

maybe a little lower this time.

Take a deep breath in here,
you got it.

And then exhale, 
lift it all the way up.

Lift your heart,
lift your heart.

Gorgeous, roll it 
down nice and slow.

We've got two more. 
We can do it. Here we go.

Inhale, halfway lift.

Exhale, straighten the legs.

Inhale in here.

and exhale to lift it all
the way up (loudly whooshes).

Gorgeous, we have one more,
slow it down.

You're doing great, here we go,
inhale, lift it up.

Exhale, straighten the legs,

maybe lower 'em 
just a bit this time,

last one, inhale in.

Exhale everything up,
reach for the sky,

and then slowly 
lower it down, beautiful.

Hug your knees into your chest,
you did great.

So awesome, so wonderful.

We're gonna cross the 
right ankle over the left.

Grab the outer edges of 
the feet or your big toes

and we're gonna rock and roll

up and down the 
length of the spine here.

You can rock once or twice,

Three times a lady.

Old joke, but hey, 
let's bring it back.

And then we're gonna 
meet in a Tabletop Position.

Alright, let's get
our flow on, guys.

Hopefully, you're 
feeling that gentle, loving,

respectful burn in 
the abdominal wall.

Let's stretch it out with a
little Cat-Cow, here we go.

Inhale, drop the belly.

Ooh, yeah, and then exhale,
round through.

Inhale, drop the belly.

Exhale, round, through, this
should be an amazing practice

that you can bookmark to 
repeat over and over again.

Continuing with your Cat-Cow,

and then when you're ready,

curling the toes under 
and peeling your tailbone

all the way up for 
Downward Facing Dog.

Take a second to 
really pedal it out

and find a nice 
connection through the hands.

Notice how that 
awareness of your foundation

always translates all the way up

throughout the 
structure of the whole body.

Yeah, then here we go, 
bend the knees, both knees,

belly comes towards 
the tops of the thighs.

We inhale then 
look forward and exhale,

step or hop to the top.

Uttanasana, Extended 
Standing Forward Fold,

let it all hang here,
let any stress

or tension you might have come

onto the mat with, 
choose to let it go here.

Maybe giving 
yourself an opportunity

to roll up to Mountain Pose with

a little less weight 
on your back, here we go.

When you're ready, tuck the
chin and roll up to stand.

And as you rise up into 
your beautiful tall Mountain,

notice if you're 
clenching or holding anywhere,

if you can soften as you 
ground through the feet,

lift through the heart, 
lengthen through the neck,

and let's flow, here we go.

With your breath, inhale,
reach for the sky,

spread your fingertips.

Exhale, Forward Fold 
all the way down.

On your next inhale,
lengthen the crown

of your head forward,
tailbone back,

nice, long, beautiful spine
here as you lift up halfway

and then exhale 
to soften and bow.

Bend your knees, 
plant your palms,

step one foot back then 
the other for Plank Pose.

Can always lower the 
knees here for Half Plank.

Then inhale in, look forward.

Exhale, bend your elbows,

keep them close 
into your side body

as you come all the 
way down to the belly.

Inhale for Cobra,
open the chest.

And exhale to release,
keep breathing

as you press up to 
Plank or Half Plank,

and then make your way 
to Downward Facing Dog.

Take a deep 
breath in here.

Empty it out.

Anchor the left heel,
and here we go.

Inhale, lift the 
right leg up high.

On your exhale, bring your right
knee in towards your chest,

shift forward, 
upper body's in Plank

so shoulders over the wrists.

Good, inhale, 
kick the right leg up,

anchor through the left heel.

Exhale, contract,
shifting forward,

squeezing right knee up and in.

One more, inhale, kick it up.

Exhale, shift it forward.

Pause here, try to 
touch your right heel

to your right glute, 
finding that hollow body.

Beautiful, then slowly 
step the right foot up.

Pivot on the back foot,
and leading

with the left fingertips,
we'll sweep the left hand

all the way up and 
around for Warrior II,

Virabhadrasana II, what's up?

Back toes are turned in.

Front knee's bent.

Control your breath.

Here we go, inhale,
Reverse Triangle.

Straighten the front leg, 
reach the right fingertips back.

Exhale, Triangle, right
fingertips reach forward first,

find length, and then down,
left fingertips to the sky.

Breathe in, breathe out, find
that connection to your core

as you breathe out and 
then you're gonna reverse it,

sending it all the way up 
and back, Reverse Triangle.

And then Triangle nice and slow.

One more time, reverse it.

Legs stay strong.

And from center, 
last one, Triangle.

Beautiful, from here, 
back to Warrior II, nice work,

pull the pinkies back,
create space.

Inhale in.

Exhale out.

Check it out, left fingertips 
are gonna go down.

We're gonna 
follow this line through,

pivot on the back foot, 
come into a nice high lunge.

Connect to your 
core here as you inhale,

reach for the sky,
and then exhale,

paint it all the 
way down nice and slow,

back to a nice low lunge,
beautiful.

From here, 
step the right toes back,

belly to Cobra, or 
now maybe Chaturanga

(chuckling) to 
Upward Facing Dog.

Moving with your breath.

We'll meet together in Downward
Facing Dog, take your time.

Moving with your breath.

Alright, back in Downward Dog,

we will anchor 
through the right heel,

and then inhale, 
lift the left leg up high.

Ready? Here we go. 
Exhale, shifting forward,

squeezing that left knee in.

Anchor through the right heel,

inhale, kick the 
left leg up high.

Two more, here we go, shifting
forward. (loudly whooshes)

Inhale, kick it up.

Last one with your breath,
on the exhale,

remember, navel draws up,
upper body's in plank.

Beautiful, and then 
we'll step it all the way up.

Gorgeous, take a breath in.

And then here we go, 
pivot on the back foot,

lead with the right 
fingertips forward, up and back,

all the way, Warrior II,
what's up?

Back toes are turned in,
front knee is bent,

head over heart, 
heart over pelvis.

So try to stack the spine here,

breathing deep, 
control your breath.

Then from Virabhadrasana II,

we'll straighten that front leg,

lead with the left 
fingertips forward,

up and back, Reverse Triangle.

Now low belly and upper 
abdominals come together

for a feeling of stability

here as you take 
it into Triangle.

Beautiful, same thing 
from center, navel draws in.

We send it all the way back,
Reverse Triangle.

And then ground it
through the feet and legs,

we come all the way back through

Trikonasana.

Great, all the way back.
One more, here we go.

Reverse Triangle, take up
space, hug the lower ribs in.

And last one, here we go,
all the way down

nice and slow from center.

Great, then lift it 
all the way back up,

bend the front knee 
back to Warrior II.

And then flowing, 
following the right fingertips

as they come down, 
flowing through to high lunge.

Pivot on the back foot,
connect here, center your core

as you reach for the sky,
maybe look up.

And then slow and 
steady bring it down.

Plant the palms, 
step the left toes back,

belly to Cobra or 
Chaturanga to Up Dog here

as you move with your breath.

We'll meet back in 
Downward Facing Dog,

last dog, so

find your breath.

Alright, here we go.

From your Downward Facing Dog

draw your navel in, 
let that be the inspiration

to roll back through to a Plank.

You're killin' it, 
you're doin' great.

From here, you're 
gonna hug the right knee in

towards your chest, 
then kick it back out.

Hug the left knee in,
and kick it back out.

Keep your gaze straight down,
neck nice and long.

We're ending this session with
Mindful Mountain Climbers.

If this is not 
good for your wrist,

you can flip onto 
the back and repeat

the Yogi Bicycles 
that we did before.

Alright, team, let's do this,

we're moving with the breath.

We're taking breaks 
if we need to.

But there is a beautiful,
loving, respectful invitation

to meet your edge today, 
meet your appropriate edge.

If you wanna pick up the pace
for a little extra warmth

to get your heart rate up,
go ahead and do it now.

We're breathing. 
Building strength mindfully.

And you're here for five,
pick back up

if you've taken a break, four,

ready, let's finish 
altogether, three.

Two, and on the one, 
gentle belly flop to the earth.

(softly sighs) You did it.
Inhale in.

Exhale out.

Inhale, Baby Cobra.

And exhale to release, awesome.

Press back up to all fours.

Go ahead and come 
through to a seat.

If you need to 
take a moment here

to rotate the wrists 
one way and then the other,

go ahead and do it now.

And then we'll 
just take a second

to bring the hands 
together and control the breath.

Take a second 
also to give thanks

for this amazing 
time that you've taken

for yourself, way to show up.

As you're ready, bring 
the thumbs to the third eye,

we'll take one 
more final breath in

and exhale to bow.

Namaste.

(bright music)