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- Hi everyone and
welcome to Yoga With Adriene.

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I'm Adriene and this is Benji
and we have an awesome practice

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today to help you carve out a
little time and space to connect

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with what matters most.

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

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(gentle music)

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Okie-doke my friends
all over the world,

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thank you for being here.

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Let's begin in a nice,
comfortable position

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of your choice.

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Let's just take a
moment to get settled in.

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Take a moment to just
bring your awareness

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to your shoulders to start.

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Relax any
tension in the shoulders.

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And then begin to
sit up nice and tall,

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erect through the spine.

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And as you're ready,
we'll bring the hands together

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Anjuli Mudra at the heart.

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Okay. Close your eyes.

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Gently tuck the chin

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and begin,
just hang with me, okay?

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Begin a slow and
reverent bow

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to your heart.

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So the chin
drops slow and steady.

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Head to heart.

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Connect.

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Begin to notice the
quality of your breath

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without any judgment.

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Breathe.

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Inviting more conscious breath.

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In and out.
Just nice and easy.

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Allow the breath to come first

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as you press the palms together.

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Connecting mind and
body through your breath.

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Then set a little
intention for our flow here.

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Something positive.

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Something that will serve you in
the present moment here today.

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Then inhale in.

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As you exhale,
imagine it already so.

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Confirm it. (exhales)

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And then we'll open the eyes,

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lift the corners of the
mouth just slightly.

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Just give it a go.

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And we're gonna come
forward and all the way up

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to Downward Facing Dog.
So nice and slow.

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Really, really slow.

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Bent knees for
this Downward Dog.

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Take your time.

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So you'll come
through all fours.

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Try to hold on to
that inner smile as

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you send the hips up high.

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And we're just gonna start
to stretch it out here in

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Downward Dog and notice what

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changes when you
send your hips up high.

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Above your heart.

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And notice what changes with
your breath in particular as you

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bring your heart over your head

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so an inversion.

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(clears throat) Excuse me.
(laughs)

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Who let this girl teach
yoga on YouTube?

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Okay.

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But seriously all jokes aside,

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use this moment
to really check in.

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What changed when we
came to this inversion?

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Did you start to kind
of get a little panicky?

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Judgmental?

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And can you bend the knees,

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pedal it out and start
to deepen your breath.

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Lean into the
present moment, connect.

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Cool, then
slowly lower the knees.

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Bring them as
wide as your yoga mat.

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Bring the toes
together and send the hips back.

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Extended Child's Pose.

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Melt your heart down.

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Take a deep breath in.

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Long breath out.

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Then on your next inhale,

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you're gonna carve
a line with your nose,

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lift off the elbows,
come all the up, look forward.

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And then exhale,
round through the spine,

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send it back,
Extended Child's Pose.

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Again, inhale,
tug the hands back,

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energetically
press into the toes.

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Come forward.

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And then exhale,
rounding through.

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Hips all the way back.

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So you're gonna
create a little groove here.

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Inhale, find the fluidity
once you get the structure down.

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Inhale, rise up.

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Exhale, rounding through.

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Inhale, drop the belly.

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It's like you're sliding
underneath something

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and then you lift up.

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And then rounding
through and back.

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And one more,
inhaling to come forward.

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Smile, exhale, round through.

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And then inhale, come all the
way back up Tabletop Position

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and then all the way back
up to Downward Facing Dog.

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Now just take a
couple breaths here.

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Find soft bend in the knees and
a little fluidity in the spine.

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So you're gonna catch a
little wave in the spine here.

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You can peek at
me if you need to.

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Just noticing and then
we'll slowly look forward,

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step one foot up
and then the other, rag doll.

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You're doing awesome.
Shake the head a little here.

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Clasp opposite
elbow if it feels good.

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Careful not to
clench through the toes.

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One more cycle of
breath just to stretch

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and ground through the feet.

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Oh, let go of the day thus far
so that when you rise up

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you can feel lighter

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and really connected
to the present.

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Whatever that means to you.

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So here we go,
releasing the arms,

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tucking the chin,
grounding the feet,

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engaging through the
legs as you slowly roll up.

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And as you stack
up through the spine,

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lift your sternum,

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draw the shoulder
blades together,

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and if you can without
looking draw your feet together,

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really together, Tadasana.

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(clears throat)

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Check in with
your energetic body.

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If you've been practicing
with me for a while, connect.

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Find that loop, that lift
up through the front body.

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That grounding
through the back body.

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And then here we go,

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everybody all together all
around the world, big breath.

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Reach for the sky.
Big stretch.

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And then exhale, big surrender.

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All together now, Forward Fold.

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Inhale, halfway lift, long neck.

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Beautiful, exhale.
Soften and surrender.

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Nice, Benji.

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Plant the palms,
step the right foot back.

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Step left foot back.

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Plank Pose or Half-Plank.

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Inhale to shift forward.

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Exhale, lower all
the way to the belly.

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Inhale, Cobra, lift your heart.

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Sync up with your breath.
Connect, exhale, release.

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Curl the toes under, lift up,
Plank or Half-Plank.

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You got it.

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Exhale, Downward Facing Dog.

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Inhale to bend the knees,
look forward.

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Exhale to step up to the top.

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One foot then the other.

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Bring the feet together,
arch to arch.

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Inhale, halfway lift.

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Find length.

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Exhale to soften and fold.

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Inhale, reach for the sky.

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Rising up, big stretch.

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Exhale, all together again,
surrender down to the earth.

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Inhale, catch a wave here.

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Halfway lift.

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Exhale, soften and fold.

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Plant the palms.

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This time step the left foot
back, then the right.

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Plank or Half-Plank.

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Inhale, shift forward,
look forward.

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Exhale, belly to Cobra.

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Moving with your breath.

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Inhale, rise up,
Plank or Half-Plank.

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Exhale, Downward Facing Dog.

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Inhale, bend the knees.

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Look forward.

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Exhale, step to the top.
Feet together.

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Inhale, rise up, halfway lift.

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Exhale, soften and fold.

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Inhale, root to rise here.
Reach for the sky.

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Create a full body
experience and then exhale,

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hands come together
and down to your heart.

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Pause.

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Capture this energy,
this experience,

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whatever's going on,
breathe, connect.

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Whatever that means today.

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Good.

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Dig into the heels, lift the
sternum to the thumbs lift

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that corners of the mouth.
Find that little inner smile.

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Lift it up.

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Relax your shoulders.

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And inhale, reach for the sky.
All together now.

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Exhale, big surrender,

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all together with
people all over the world.

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You're not alone.

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Inhale, halfway lift.

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We got this.
Exhale, soften and fold.

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This time plant the palms,
step or hop the feet back.

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Be mindful.

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Inhale to shift forward,
look forward.

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Connect to your center as
you lower belly to Cobra or

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Chaturanga to Upward Facing Dog.

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Use an inhale
to lift your heart.

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Lift the creases of your mouth.

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And then exhale to make your
way back to Downward Facing Dog.

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Inhale, bend the knees.

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Carve a line with the nose,
look forward.

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Exhale to step or
hop or float to the top.

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Inhale, catch a wave.

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Halfway lift, long,
beautiful spine.

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Exhale to fold.

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Inhale, root to rise.

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Reach all the way up.
Big stretch.

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And then exhale, big
surrender all the way down.

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Nice.

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Inhale, halfway lift.

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Lengthen.

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Exhale, soften and fold.

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Plant the hands,
step or hop it back,

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Plank or Half-Plank.

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Upper arm bones rotate out,
shift forward, look forward.

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Connect to your core as
you lower belly to Cobra or

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Chaturanga to Upward Facing Dog.

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Use an inhale to
lift the sternum up.

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Smile.

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And use an
exhale to journey back.

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Adho Mukha, Downward Dog.

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Claw through
the fingertips here.

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Bend the knees.

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Then inhale, carve a line,
look forward.

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Exhale, step, hop,
float to the top.

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Inhale, halfway lift.

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Really reaching
through the crown.

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Exhale, soften and fold.

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You're doing great.

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Moving with the breath, inhale,
reach for the sky.

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This time really
spread your fingertips.

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And exhale, hands to heart.
Nice work.

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Inhale in.

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Exhale to empty everything out.

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Good, inhale lots of love in.

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Exhale, relax the shoulders,
empty everything out.

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And filling the cup, inhale,
reach for the sky.

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Exhale, surrender
and bow all the way down.

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Inhale, halfway lift.

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Nice length in the neck.

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And exhale, soften and fold.

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Bend the knees, plant the palms.

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Step or hop it back.

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00:11:57,667 --> 00:12:00,000
Plank or Half-Plank.

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00:12:00,000 --> 00:12:02,000
Belly to Cobra or
Chaturanga to Upward Facing Dog.

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Move with your breath.

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00:12:04,083 --> 00:12:06,250
Use an inhale to rise up.

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And then use an exhale
to guide your way back.

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Downward Facing Dog.

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Try to stay really
present in all of these.

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Not just do the
same thing every time.

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In Downward Dog this time you're
gonna turn the two big toes in.

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Claw through the fingertips,
bend your knees slightly and

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melt your heart towards
the tops of your thighs.

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Beautiful.

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Then start to drop the heels.

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Doesn't matter how
close they come to the earth.

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Just the intention
of dropping down.

256
00:12:35,625 --> 00:12:38,166
And then inhale, lift
your right leg up high.

257
00:12:38,166 --> 00:12:40,458
Exhale, shift forward,
knee to nose.

258
00:12:40,458 --> 00:12:43,208
Squeeze and lift
Upper body's in Plank.

259
00:12:43,208 --> 00:12:45,250
Inhale, kick it up.

260
00:12:45,250 --> 00:12:47,291
Right toes to the sky.

261
00:12:47,291 --> 00:12:49,083
Inhale, shift it forward.

262
00:12:49,083 --> 00:12:51,792
Squeeze and lift,
upper body's in Plank.

263
00:12:51,792 --> 00:12:54,750
And right inner thigh
lifts up as you extend,

264
00:12:54,750 --> 00:12:56,166
Three-Legged Dog.

265
00:12:56,166 --> 00:12:57,917
Good, last time, claw
through the fingertips,

266
00:12:57,917 --> 00:13:00,708
shift it forward,
building strength.

267
00:13:00,708 --> 00:13:03,625
Beautiful, inhale,
lift it all the way up.

268
00:13:03,625 --> 00:13:05,291
This time you're
gonna bend the right knee,

269
00:13:05,291 --> 00:13:07,959
stack right hip
over the left hip.

270
00:13:07,959 --> 00:13:10,500
Now drop your right
shoulder down in space.

271
00:13:10,500 --> 00:13:12,291
We're here for three,
you got it.

272
00:13:12,291 --> 00:13:14,375
Melt the heart back,
drop the left heel.

273
00:13:14,375 --> 00:13:16,458
Two, nice.

274
00:13:16,458 --> 00:13:20,583
On the one, slowly, gently swing
your right knee all the way up

275
00:13:20,583 --> 00:13:23,750
and through to
a nice, low lunge.

276
00:13:23,750 --> 00:13:25,667
Back knee can be
lower or lifted here.

277
00:13:25,667 --> 00:13:29,166
You're gonna inhale, catch a big
wave as you power through that

278
00:13:29,166 --> 00:13:32,125
strong front foot.
All four corners are rooted.

279
00:13:32,125 --> 00:13:35,708
Reach up,
Crescent Lunge or high lunge.

280
00:13:35,708 --> 00:13:37,917
You're either here or here.

281
00:13:37,917 --> 00:13:41,375
Pull the right hip crease back,
big inhale, smile.

282
00:13:41,375 --> 00:13:43,458
Exhale, rain it
all the way down.

283
00:13:44,834 --> 00:13:47,458
Plant the palms,
step the right toes back.

284
00:13:47,458 --> 00:13:49,542
Belly to Cobra or
Chaturanga to Up Dog.

285
00:13:49,542 --> 00:13:50,959
Moving with your breath.

286
00:13:52,583 --> 00:13:54,542
No rush.

287
00:13:54,542 --> 00:13:56,667
Find what feels good.

288
00:13:56,667 --> 00:13:58,792
Waking up the body.

289
00:14:00,583 --> 00:14:02,583
Working to stay really present.

290
00:14:05,208 --> 00:14:06,625
Be considerate.

291
00:14:06,625 --> 00:14:07,959
Turn the big toes in.

292
00:14:08,875 --> 00:14:11,000
Upper arm bones rotate out.

293
00:14:11,000 --> 00:14:13,000
In your Downward Dog
take a deep breath in.

294
00:14:14,250 --> 00:14:16,500
And a long breath out.

295
00:14:16,500 --> 00:14:18,041
Good, anchor the right heel.

296
00:14:18,041 --> 00:14:20,375
Inhale, lift the left
leg up high, you got it.

297
00:14:20,375 --> 00:14:21,625
Inhale.

298
00:14:21,625 --> 00:14:25,291
Exhale, hug the lower ribs in
as you shift forward, squeeze.

299
00:14:25,291 --> 00:14:27,291
Knee up towards
your heart center.

300
00:14:27,291 --> 00:14:28,583
Good, inhale, kick it back.

301
00:14:28,583 --> 00:14:31,333
Three-Legged Dog.
Claw through the fingertips.

302
00:14:31,333 --> 00:14:33,458
Exhale, shift forward,
you got it.

303
00:14:34,792 --> 00:14:36,875
Inhale, Three-Legged Dog,
kick it up.

304
00:14:38,125 --> 00:14:39,834
Exhale, shift forward.

305
00:14:41,959 --> 00:14:43,625
Inhale, kick it all the way up.

306
00:14:45,000 --> 00:14:46,959
And then we're
gonna stack the hips here.

307
00:14:46,959 --> 00:14:48,291
Left over the right.

308
00:14:49,375 --> 00:14:51,417
Try to press into
both palms evenly.

309
00:14:51,417 --> 00:14:53,291
Breathe, welcoming that heat.

310
00:14:53,917 --> 00:14:55,625
Building strength, you got it.

311
00:14:56,417 --> 00:14:59,333
And then nice and slow, as if
you're moving through water,

312
00:14:59,333 --> 00:15:00,750
you're gonna
bring your left knee

313
00:15:00,750 --> 00:15:03,458
all the way in nice and slow.
Controlled movement here.

314
00:15:03,458 --> 00:15:05,542
And then step it all the way up.

315
00:15:05,542 --> 00:15:07,375
If you have to use your left
hand to bring that leg up,

316
00:15:07,375 --> 00:15:08,875
good, do it!

317
00:15:09,667 --> 00:15:13,250
Then back knee can be lowered or
lifted but take responsibility

318
00:15:13,250 --> 00:15:16,542
for your experience here so
find a nice strong foundation.

319
00:15:17,375 --> 00:15:19,375
And then when you're ready
squeeze inner thighs to the

320
00:15:19,375 --> 00:15:22,375
midline and we'll slowly
take the arms all the way up.

321
00:15:22,375 --> 00:15:24,375
Back knee lowered or lifted.

322
00:15:25,917 --> 00:15:28,208
Inhale, full expression,
your version.

323
00:15:28,208 --> 00:15:29,792
Connect, lift your chest.

324
00:15:30,750 --> 00:15:33,750
Exhale, one more breath,
big inhale.

325
00:15:35,333 --> 00:15:38,000
And exhale, rain it down.
Awesome, beautiful.

326
00:15:38,000 --> 00:15:41,000
Last vinyasa, plant the palms,
move with your breath here.

327
00:15:41,000 --> 00:15:42,166
You got it.

328
00:15:47,625 --> 00:15:49,417
We'll meet in Downward Dog.

329
00:15:50,750 --> 00:15:52,208
One big breath in.

330
00:15:53,375 --> 00:15:56,750
And then on an exhale you're
gonna slowly lower your knees,

331
00:15:56,750 --> 00:15:58,834
bring them together,
really together.

332
00:15:58,834 --> 00:16:01,125
Paint your yoga
mat all the way back.

333
00:16:01,125 --> 00:16:02,708
Fingertips reach back

334
00:16:02,708 --> 00:16:06,291
and we bow forward down into

335
00:16:06,291 --> 00:16:08,542
Balasana.
Beautiful.

336
00:16:10,667 --> 00:16:15,208
Find your breath.
Connect to your...soul.

337
00:16:15,208 --> 00:16:17,542
The voice of your spirit,
your breath.

338
00:16:18,417 --> 00:16:19,792
Let everything go.

339
00:16:23,208 --> 00:16:26,208
Take some big,
loving sips of air here.

340
00:16:27,125 --> 00:16:29,000
Try to give your
thinking mind a break.

341
00:16:31,917 --> 00:16:35,792
You might feel your
heart beating, pumping.

342
00:16:37,708 --> 00:16:40,708
You might notice the rise and
fall of your back body as you

343
00:16:40,708 --> 00:16:41,792
breathe in and out.

344
00:16:43,750 --> 00:16:45,750
Snuggle inward.

345
00:16:45,750 --> 00:16:48,083
Notice how you feel.

346
00:16:48,083 --> 00:16:50,708
We'll take three
more quiet breaths

347
00:16:50,708 --> 00:16:52,458
to simply connect with what is.

348
00:17:14,625 --> 00:17:16,541
Nice work.
Way to lean in.

349
00:17:17,541 --> 00:17:21,125
Nice and slow you'll gently
bring the palms to the earth.

350
00:17:21,125 --> 00:17:23,333
Let them guide
you all the way up.

351
00:17:23,333 --> 00:17:26,541
You're gonna come
through back to a nice,

352
00:17:26,541 --> 00:17:28,792
comfortable seat.
Take your time.

353
00:17:33,291 --> 00:17:36,542
When you arrive
there sit up nice and tall.

354
00:17:36,542 --> 00:17:38,875
Coming into a
little meditation seat.

355
00:17:40,083 --> 00:17:42,083
And you have options.
You always have options.

356
00:17:42,083 --> 00:17:45,667
You can pause the video after
it ends and set a timer and sit

357
00:17:45,667 --> 00:17:47,500
here for two minutes quietly.

358
00:17:48,667 --> 00:17:50,625
You can lay down for Shavasana

359
00:17:51,667 --> 00:17:54,125
for two to ten minutes quietly.

360
00:17:55,583 --> 00:17:57,041
Or if you have to
get on with your day,

361
00:17:57,041 --> 00:17:58,667
we totally understand.

362
00:17:58,667 --> 00:18:01,333
Way to take some time
to connect to your breath,

363
00:18:01,333 --> 00:18:03,875
to your body,
to your mental state,

364
00:18:03,875 --> 00:18:05,708
your emotional state.
(clears throat)

365
00:18:07,291 --> 00:18:09,208
You've done a good job.

366
00:18:11,834 --> 00:18:14,875
As you're ready, bring the
hands together at the heart.

367
00:18:16,834 --> 00:18:19,250
Take one more full,
conscious breath in.

368
00:18:22,792 --> 00:18:26,458
Then one beautiful
extended exhale out.

369
00:18:29,291 --> 00:18:31,000
Gently bow your
chin to your chest.

370
00:18:33,000 --> 00:18:35,708
And we close by saying...

371
00:18:37,375 --> 00:18:39,208
Namaste.

372
00:18:39,208 --> 00:18:44,083
(gentle music)