1 00:00:00,334 --> 00:00:02,102 - What's up everyone. Welcome to Yoga With Adriene, 2 00:00:02,102 --> 00:00:04,304 I'm Adriene and today we have an awesome practice, 3 00:00:04,304 --> 00:00:05,739 wheelchair yoga. 4 00:00:05,739 --> 00:00:08,074 So this is a request, this one's for my homie, 5 00:00:08,074 --> 00:00:10,477 you know who you are; this one's gonna help you find 6 00:00:10,477 --> 00:00:12,446 what feels good and really, anyone can do it. 7 00:00:12,446 --> 00:00:13,814 So let's get started. 8 00:00:13,814 --> 00:00:17,150 (genial acoustic music) 9 00:00:26,059 --> 00:00:27,594 Okie doke, let's begin 10 00:00:27,594 --> 00:00:31,265 by finding a gentle lift in the heart. 11 00:00:31,265 --> 00:00:32,633 So, one of the things I love 12 00:00:32,633 --> 00:00:34,268 about the Yoga With Adriene community 13 00:00:34,268 --> 00:00:37,638 is that it's focused on three things. 14 00:00:37,638 --> 00:00:41,808 It's, you just do your best, show up and you do your best. 15 00:00:43,977 --> 00:00:46,880 We try to be authentic, give ourselves permission 16 00:00:46,880 --> 00:00:50,550 to be ourselves, really just show up as our true self. 17 00:00:50,550 --> 00:00:53,053 And the last one you know, find what feels good. 18 00:00:53,053 --> 00:00:54,521 So, keep those three things in mind 19 00:00:54,521 --> 00:00:57,124 throughout this practice today. 20 00:00:57,958 --> 00:01:01,595 So, you might be leaning back in your chair, 21 00:01:01,595 --> 00:01:04,397 lifting your heart, you might be sitting up, nice and tall, 22 00:01:04,397 --> 00:01:06,333 so to each his own, for sure. 23 00:01:06,333 --> 00:01:08,735 Lifting up through the chest. 24 00:01:11,438 --> 00:01:13,740 Then take a second, trust yourself, trust me, 25 00:01:13,740 --> 00:01:17,911 trust the video and take deep breath in and close your eyes. 26 00:01:19,743 --> 00:01:22,416 And then exhale, relax your shoulders down. 27 00:01:22,416 --> 00:01:23,724 (exhales) 28 00:01:23,724 --> 00:01:27,081 Again, with the eyes closed, take a deep breath in, 29 00:01:27,081 --> 00:01:29,389 just going inward a little bit, checking in, 30 00:01:29,389 --> 00:01:31,658 (inhales deeply) 31 00:01:31,658 --> 00:01:34,027 and then exhale, relax your shoulders. 32 00:01:34,027 --> 00:01:36,347 (exhales slowly) 33 00:01:36,347 --> 00:01:38,031 And then one more time, just like that. 34 00:01:38,031 --> 00:01:40,600 Deep breath in (inhales deeply), 35 00:01:40,600 --> 00:01:43,697 fill up with air, and exhale, 36 00:01:43,697 --> 00:01:46,373 relax your shoulders down. 37 00:01:46,373 --> 00:01:48,298 (exhales slowly) 38 00:01:48,298 --> 00:01:51,979 Give yourself permission here to enjoy this time, 39 00:01:51,979 --> 00:01:54,454 to tend to yourself, a little TLC. 40 00:01:54,454 --> 00:01:57,267 Go ahead and put away the day thus far, 41 00:01:57,267 --> 00:02:01,611 allow the future agenda to be put on hold 42 00:02:01,611 --> 00:02:03,190 and do your best to just allow yourself 43 00:02:03,190 --> 00:02:06,326 to be really, really present, really in the moment. 44 00:02:06,326 --> 00:02:08,695 Okay, a little goes a long way. 45 00:02:08,695 --> 00:02:10,830 So from here, we're gonna keep nice, 46 00:02:10,830 --> 00:02:13,203 long deep breaths going, 47 00:02:13,203 --> 00:02:16,693 so best you can, nice full breaths, 48 00:02:16,693 --> 00:02:18,228 just notice how that goes. 49 00:02:18,228 --> 00:02:20,140 Sometimes you'll forget, you'll wanna come back to it 50 00:02:20,140 --> 00:02:22,352 with a deep breath in (inhales deeply) 51 00:02:22,352 --> 00:02:24,611 and then a big exhale to relax the shoulders. 52 00:02:24,611 --> 00:02:25,749 (exhales slowly) 53 00:02:25,749 --> 00:02:27,447 Alright, so keep coming back to that breath, 54 00:02:27,447 --> 00:02:31,651 keep noticing where you're at with your conscious breathing. 55 00:02:31,651 --> 00:02:34,921 Now, with the hands resting gently on the tops of the legs, 56 00:02:34,921 --> 00:02:37,924 you can also grab your chair, the arms of the chair, 57 00:02:37,924 --> 00:02:40,427 the outer edge of your chair, we're gonna inhale. 58 00:02:40,427 --> 00:02:43,663 Lift the chest even more, open up through the front body 59 00:02:43,663 --> 00:02:46,143 and lift the chin just slightly (inhales deeply) 60 00:02:46,143 --> 00:02:48,862 and then exhale, rounding through the spine, 61 00:02:48,862 --> 00:02:51,265 think cat-cow here, chin to chest, 62 00:02:51,265 --> 00:02:54,107 again you can close your eyes if you're feeling groovy. 63 00:02:54,107 --> 00:02:57,844 Inhale open, lift up through your front body, 64 00:02:59,379 --> 00:03:02,849 opening through the chest, lifting the chin, 65 00:03:02,849 --> 00:03:07,054 and then exhale, rounding through chin to chest. 66 00:03:07,054 --> 00:03:10,524 Weight of the head drops down and over. 67 00:03:10,524 --> 00:03:13,460 Do two more, inhale, open, 68 00:03:13,460 --> 00:03:16,463 think long puffy belly in the front. 69 00:03:17,431 --> 00:03:21,168 Feel that stretch as you expand and then exhale, 70 00:03:21,168 --> 00:03:26,006 round (exhales slowly) spinal flex, so good. 71 00:03:26,006 --> 00:03:30,110 Inhale, do one more inhale, lifting, lengthening, 72 00:03:30,110 --> 00:03:33,447 smiling, perhaps, (inhales deeply) 73 00:03:33,447 --> 00:03:36,716 and then exhale, chin to chest (exhales slowly). 74 00:03:36,716 --> 00:03:40,821 Navel draws back here and this time we're gonna pause. 75 00:03:40,821 --> 00:03:43,123 Breathing deep, feeling that awesome stretch 76 00:03:43,123 --> 00:03:44,328 in the back of the neck here, 77 00:03:44,328 --> 00:03:47,561 allowing the shoulders to go ahead and round forward, 78 00:03:47,561 --> 00:03:50,597 the fingertips to be soft and relaxed. 79 00:03:50,597 --> 00:03:53,333 Take a deep breath in here, feel this awesome stretch 80 00:03:53,333 --> 00:03:57,070 in the back body (inhales), 81 00:03:57,070 --> 00:04:00,580 and then on an exhale, keep the chin tucking into the chest 82 00:04:00,580 --> 00:04:03,743 and just slowly begin to roll it up. 83 00:04:06,813 --> 00:04:10,344 Head over heart, heart over pelvis. 84 00:04:10,344 --> 00:04:13,457 Great, take a deep breath in (inhales deeply), 85 00:04:13,457 --> 00:04:18,425 and exhale, relaxing the shoulders down, down, down, 86 00:04:18,425 --> 00:04:19,860 long in the neck. 87 00:04:20,994 --> 00:04:21,827 Sweet. 88 00:04:21,827 --> 00:04:23,430 Take the fingertips forward 89 00:04:23,430 --> 00:04:25,932 and then plug the shoulders in the socket. 90 00:04:25,932 --> 00:04:28,068 Again, take the fingertips forward, reach, 91 00:04:28,068 --> 00:04:31,271 and then plug the shoulders back in the socket. 92 00:04:31,271 --> 00:04:33,840 Then we'll take one of my faves, Thriller arms, 93 00:04:33,840 --> 00:04:36,243 fingertips down, keep plugging the shoulders in, 94 00:04:36,243 --> 00:04:38,578 (inhales audibly) and you will already start to feel 95 00:04:38,578 --> 00:04:40,547 this nice stretch through the forearm here, 96 00:04:40,547 --> 00:04:42,983 spread the finger tips (inhales deeply), 97 00:04:42,983 --> 00:04:45,785 try to keep a lift up through your chest, 98 00:04:45,785 --> 00:04:48,001 breathing deep here. 99 00:04:48,001 --> 00:04:49,489 Alright, let's flow with the breaths. 100 00:04:49,489 --> 00:04:51,324 So bringing the wrists together here, 101 00:04:51,324 --> 00:04:52,592 we're gonna open up through the chest, 102 00:04:52,592 --> 00:04:54,728 start to stretch the pectorals as we inhale, 103 00:04:54,728 --> 00:04:58,932 keep the fingers down, open the arms super wide. 104 00:04:58,932 --> 00:05:00,700 Exhale, bring it back to center. 105 00:05:00,700 --> 00:05:03,537 The arms gonna get tired here, so stick with it just a few, 106 00:05:03,537 --> 00:05:07,207 inhale, opening up, through the chest, lifting the heart, 107 00:05:07,207 --> 00:05:09,843 maybe the pinkies start to draw back a little bit more, 108 00:05:09,843 --> 00:05:11,011 maybe not (inhales). 109 00:05:11,011 --> 00:05:13,346 And back to center (exhales heavily), 110 00:05:13,346 --> 00:05:15,215 and one more, inhale, open. 111 00:05:15,215 --> 00:05:17,784 This is that Titanic moment, that Kate Winslet moment 112 00:05:17,784 --> 00:05:20,120 I'm always talking about, inhale (inhales deeply). 113 00:05:20,120 --> 00:05:21,555 Exhale (exhales audibly). 114 00:05:21,555 --> 00:05:24,057 Great, stick with it, flip the palms, 115 00:05:24,057 --> 00:05:26,159 press, press, press, press, (inhales) 116 00:05:26,159 --> 00:05:27,761 we're gonna take a moment here, if you need a little more, 117 00:05:27,761 --> 00:05:32,632 you can bring one hand to the fingers for a deeper stretch. 118 00:05:32,632 --> 00:05:34,868 And then open it up, inhale. 119 00:05:34,868 --> 00:05:37,003 Lift the heart, stretch (inhales deeply), 120 00:05:37,003 --> 00:05:39,472 exhale, bring the thumbs together (exhales slowly). 121 00:05:39,472 --> 00:05:43,677 Whoo, inhale, open, spread the fingertips (inhales deeply), 122 00:05:43,677 --> 00:05:45,796 exhale, closed (exhales slowly). 123 00:05:45,796 --> 00:05:46,610 Are you breathing? 124 00:05:46,610 --> 00:05:49,249 Inhale, open, last time (inhales deeply) 125 00:05:49,249 --> 00:05:50,717 and exhale closed. 126 00:05:50,717 --> 00:05:52,719 This time hook the thumbs together and inhale, 127 00:05:52,719 --> 00:05:54,354 reach for the sky, Wu-Tang. 128 00:05:54,354 --> 00:05:55,889 (inhales deeply) Inhale. 129 00:05:55,889 --> 00:05:59,025 Lifting and lengthening through all four sides of the torso, 130 00:05:59,025 --> 00:06:01,228 (inhales deeply) big breath in, as you exhale, 131 00:06:01,228 --> 00:06:05,065 tilt gently to the right, gentle side body stretch. 132 00:06:05,065 --> 00:06:09,002 Inhale the center, smile, exhale, tilt to the left, 133 00:06:09,002 --> 00:06:10,704 gentle side body stretch. 134 00:06:10,704 --> 00:06:12,973 So focusing on the sensation over the shape, 135 00:06:12,973 --> 00:06:15,575 as always, inhale, reach (inhales deeply), 136 00:06:15,575 --> 00:06:17,244 and exhale should feel awesome 137 00:06:17,244 --> 00:06:19,913 as you rain the fingertips down. 138 00:06:19,913 --> 00:06:22,949 Keep the heart open, lifted, and just take a second 139 00:06:22,949 --> 00:06:26,353 to notice how you feel (exhales slowly). 140 00:06:26,353 --> 00:06:28,421 (inhales deeply) 141 00:06:28,421 --> 00:06:31,057 (exhales slowly) 142 00:06:31,057 --> 00:06:32,492 Awesome work. 143 00:06:32,492 --> 00:06:34,394 So this time we're gonna take the fingertips forward, 144 00:06:34,394 --> 00:06:36,997 plug the shoulders in, eagle arms, 145 00:06:36,997 --> 00:06:39,733 right arm comes underneath the left arm, 146 00:06:39,733 --> 00:06:42,669 and we wrap the palms, maybe they touch, 147 00:06:42,669 --> 00:06:45,071 another option is to just keep them like this, 148 00:06:45,071 --> 00:06:46,840 like hi-yah, like this, 149 00:06:46,840 --> 00:06:48,842 or maybe you wrap around, Garudasana. 150 00:06:48,842 --> 00:06:51,411 Now keep the shoulders plugged in, inhale, 151 00:06:51,411 --> 00:06:54,114 lift the elbows (inhales deeply), 152 00:06:54,114 --> 00:06:57,017 eagle arms, exhale, rounding through the spine, 153 00:06:57,017 --> 00:07:01,354 chin to chest, just like the spinal flex from before. 154 00:07:01,354 --> 00:07:06,192 Inhale, rise up strong, lengthen through the side body, 155 00:07:06,192 --> 00:07:08,628 and exhale, release, 156 00:07:08,628 --> 00:07:12,532 chin to chest (exhales slowly). 157 00:07:12,532 --> 00:07:16,202 Awesome, inhale one more (inhales deeply), 158 00:07:16,202 --> 00:07:20,340 and exhale, chin to chest (exhales slowly). 159 00:07:21,875 --> 00:07:22,709 Great. 160 00:07:22,709 --> 00:07:24,678 We're gonna unravel the arms, 161 00:07:24,678 --> 00:07:29,079 inhale, open, big flying V here, pinkies are forward, 162 00:07:29,079 --> 00:07:30,734 thumbs are back (inhales deeply), 163 00:07:30,734 --> 00:07:33,253 and exhale, bend the elbows, slight back bend here 164 00:07:33,253 --> 00:07:36,056 if you like, cactus arms (exhales slowly). 165 00:07:36,056 --> 00:07:38,591 Great, inhale to reach up (inhales deeply) 166 00:07:38,591 --> 00:07:41,294 and exhale, once again, rain it down 167 00:07:41,294 --> 00:07:44,230 and just notice how you feel, hoo! 168 00:07:44,230 --> 00:07:45,198 Awesome. 169 00:07:45,198 --> 00:07:46,900 (inhales deeply) 170 00:07:46,900 --> 00:07:49,116 (exhales slowly) 171 00:07:49,116 --> 00:07:50,914 Great, fingertips reach forward. 172 00:07:50,914 --> 00:07:53,373 Plug the shoulders in. 173 00:07:53,373 --> 00:07:55,041 Left arm underneath the right this time, 174 00:07:55,041 --> 00:07:58,211 or whichever one you did before, you're gonna switch it. 175 00:07:58,211 --> 00:08:01,314 (inhales) Here we go, inhale, lift the elbows (inhales), 176 00:08:01,314 --> 00:08:04,351 exhale, chin to chest, rounding through the spine. 177 00:08:04,351 --> 00:08:06,219 (exhales slowly) 178 00:08:06,219 --> 00:08:10,437 Inhale, eagle arms lift you up (inhales deeply), 179 00:08:10,437 --> 00:08:11,912 and exhale, 180 00:08:11,912 --> 00:08:15,025 chin to chest (exhales slowly). 181 00:08:15,025 --> 00:08:19,226 And one more, you got it, inhale (inhales deeply), 182 00:08:19,226 --> 00:08:23,913 and exhale, chin to chest (exhales slowly). 183 00:08:23,913 --> 00:08:27,440 Great, slowly unravel the arms, send the fingertips 184 00:08:27,440 --> 00:08:30,310 up high to the sky, pinkies forward, thumbs back, 185 00:08:30,310 --> 00:08:33,780 big breath, then exhale, bend the elbows, thumbs back, 186 00:08:33,780 --> 00:08:36,482 pinkies forward, cactus arms, ooh yes. 187 00:08:36,482 --> 00:08:38,812 Inhale, reach for the sky (inhales deeply). 188 00:08:38,812 --> 00:08:43,008 Exhale, rain it down (exhales slowly). 189 00:08:43,008 --> 00:08:43,773 Awesome. 190 00:08:43,773 --> 00:08:45,859 So we're gonna finish off with a twist, 191 00:08:45,859 --> 00:08:47,260 should feel really yummy. 192 00:08:47,260 --> 00:08:49,796 So there's different variations of this of course, 193 00:08:49,796 --> 00:08:50,897 we're gonna start nice and simple 194 00:08:50,897 --> 00:08:53,133 by just taking the left hand to the outer edge 195 00:08:53,133 --> 00:08:55,201 of the right thigh, and then slowly, 196 00:08:55,201 --> 00:08:56,870 starting from the base of the spine up, 197 00:08:56,870 --> 00:08:59,139 beginning to open up through the sides. 198 00:08:59,139 --> 00:09:00,874 Now, different variations. 199 00:09:00,874 --> 00:09:02,609 You can use your arm on a chair, 200 00:09:02,609 --> 00:09:04,644 you can bring one hand behind, 201 00:09:04,644 --> 00:09:06,646 so there are ways to get a little more out of this 202 00:09:06,646 --> 00:09:10,917 but I also just recommend you keep it small to start, 203 00:09:10,917 --> 00:09:14,387 just kind of understanding and remembering 204 00:09:14,387 --> 00:09:17,224 that a little goes a long way. 205 00:09:17,224 --> 00:09:19,092 Take one more deep breath in, inhale, 206 00:09:19,092 --> 00:09:21,327 lift and lengthen here (inhales deeply) 207 00:09:21,327 --> 00:09:23,897 and then exhale, release, come back to the center, 208 00:09:23,897 --> 00:09:25,632 take it to the other side. 209 00:09:25,632 --> 00:09:27,737 So twists are really great for the spine, 210 00:09:27,737 --> 00:09:29,309 but they're also really great energetically 211 00:09:29,309 --> 00:09:33,740 because you get a chance to... (dull thudding) 212 00:09:36,226 --> 00:09:38,011 Benji, everybody. 213 00:09:38,011 --> 00:09:40,584 You get a chance to lift your heart, 214 00:09:40,584 --> 00:09:42,863 and then on the exhale, choose to let go 215 00:09:42,863 --> 00:09:44,584 of that which no longer serves you. 216 00:09:44,584 --> 00:09:46,333 It's a detox, right? 217 00:09:46,333 --> 00:09:48,988 So again, inhale, lift your heart (inhales deeply), 218 00:09:48,988 --> 00:09:50,947 and on the exhale, 219 00:09:50,947 --> 00:09:52,325 maybe you quietly say to yourself, 220 00:09:52,325 --> 00:09:56,429 "I let go of that which just simply doesn't serve me." 221 00:09:56,429 --> 00:09:57,941 (inhales) 222 00:09:57,941 --> 00:09:59,729 Wherever you are, take one more deep breath in. 223 00:09:59,729 --> 00:10:00,667 (inhales) 224 00:10:00,667 --> 00:10:03,069 And exhale, release (exhales loudly). 225 00:10:03,069 --> 00:10:05,438 Inhale in (inhales deeply), (brief banging) 226 00:10:05,438 --> 00:10:08,575 exhale, release (exhales slowly). 227 00:10:08,575 --> 00:10:10,577 Benji the dog, everyone. 228 00:10:11,578 --> 00:10:15,212 Bring the palms together at the heart, Anjali Mudra. 229 00:10:16,216 --> 00:10:19,652 And take a moment to appreciate yourself, 230 00:10:21,087 --> 00:10:22,856 appreciate your body. 231 00:10:29,753 --> 00:10:33,266 And we'll take one more deep breath in together (inhales), 232 00:10:33,266 --> 00:10:35,335 and gently bow the head to the hands. 233 00:10:35,335 --> 00:10:37,770 So we finish practice by bowing to the best 234 00:10:37,770 --> 00:10:41,107 and most beautiful version of ourselves, 235 00:10:41,941 --> 00:10:45,712 and yes, we acknowledge that in one another. 236 00:10:45,712 --> 00:10:47,253 So, I acknowledge you, 237 00:10:47,253 --> 00:10:50,550 the light in me bows to the light in you, 238 00:10:50,550 --> 00:10:52,685 we'll take a deep breath in (inhales deeply), 239 00:10:52,685 --> 00:10:57,056 exhale, let it go (exhales slowly). 240 00:10:57,056 --> 00:10:58,324 Perfect, Benji. 241 00:10:58,324 --> 00:11:00,793 Then inhale, lift your chin (chuckles), 242 00:11:00,793 --> 00:11:03,796 lift your gaze, check out Benji below my chair, 243 00:11:03,796 --> 00:11:04,631 perfect. 244 00:11:04,631 --> 00:11:06,533 Just in time for the big ending. 245 00:11:06,533 --> 00:11:08,134 We'll bring the thumbs to the third eye today, 246 00:11:08,134 --> 00:11:10,470 may we always see the truth; 247 00:11:12,171 --> 00:11:13,706 then drop the fingertips to the lips, 248 00:11:13,706 --> 00:11:16,209 may we always speak the truth; 249 00:11:17,510 --> 00:11:18,878 and finally, my friends, to the heart, 250 00:11:18,878 --> 00:11:21,314 may we always feel it. 251 00:11:21,314 --> 00:11:23,616 Thanks for sharing your practice with me, 252 00:11:23,616 --> 00:11:25,151 take good care. 253 00:11:25,151 --> 00:11:26,452 Namaste. 254 00:11:26,452 --> 00:11:29,789 (upbeat acoustic music)