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(gentle music)

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- Hello everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and this is my
trusty assistant Benji and today

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we have an awesome 10 
minute wind down yoga for you.

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So come on down to the ground.

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As soon as you're 
ready start to breathe deep.

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We're gonna start in all fours.

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Thank you, Benji.

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Just start to take a load 
off here with some Cat-Cow.

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So whenever you're ready
starting to move with the breath

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we'll drop the belly,
open the chest,

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breath in and then 
use your exhale

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to round through the spine.

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Draw your chin to 
your chest and breathe out.

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And just that 
simple move, again,

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we're gonna inhale,
drop the belly,

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open the heart forward as you

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press away from the 
earth with your hands.

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And then exhale continue to
claw through the fingertips as

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you draw the navel up,

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chin to chest rounding 
through the spine.

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Then go ahead and do 
one more on your own.

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And then I'll meet you 
in a nice Tabletop Position.

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Neck nice and long,
nice neutral spine.

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From here, let's together 
bump the hips to the left.

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Take your gaze to look 
past your right shoulder.

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And come back through center.

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Bump the hips to the right,

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take your gaze 
past your left shoulder.

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Then come back to center, you're
gonna just draw little circles

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with the tailbone forward,
around and back.

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The one way and 
then reverse the circle

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and move in the other direction.

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Just nice, soft, 
easy movement.

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Excellent, then from here 
we're going to bring

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the big toes to touch.

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Bring the knees 
just a bit wider.

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And we're going to 
inhale to drop the belly,

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open the chest.

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Exhale, round through here.

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Chin to chest.

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Inhale, drop the belly,
open your heart.

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Exhale letting go 
of the day thus far,

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letting go of any 
stress and tension

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as you round through the spine.

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Then do one more on your own.

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Beautiful, and then send 
the hips all the way back.

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Melt your heart to 
the earth to Child's Pose,

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Extended Child's Pose.

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Take a moment here 
to close your eyes

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and listen to the 
sound of your breath.

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Give the thinking mind a break
as you begin to slowly invite

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the body to relax.
The mind to relax.

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And winding it down for the
day or decompressing

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after

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any activity

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or, let's face it,

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sometimes we experience
heavy stress load.

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So it's all good.
We're tending to it here.

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Take one more breath.

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And then slowly begin to 
come back to all fours.

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Then you're gonna from here
cross one ankle over the other

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and use your hands to guide
you here as you come

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all the way through to a seat.

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(chuckles) Benji's 
feeling relaxed as well.

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Then from your cross-legged seat
bring your hands together at

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your heart and lift the
sternum up to your thumbs here.

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Take a deep breath in.

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And as you exhale, relax the
shoulders down away from the

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ears and close your eyes.

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Find a moment of stillness here.

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A moment of calm.

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A peaceful moment 
of conscious breath.

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Excellent and then slowly 
we'll bat the eyelashes open

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and come all the
way to our backs.

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So nice and slow.

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The rest of this practice is
floor work so as you start to

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come down to the ground just
notice what it feels like,

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ah, to take this 
time for yourself.

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A little goes a long way.

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Just think the next five minutes
you get to spend feeling the

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support of the 
earth on your back.

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If you can, extend 
your legs out long.

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(laughs) Excuse me, Benji.

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(Benji moans) Sorry bud.

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And when you're ready, 
take the arms up and overhead

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for a nice full body stretch.

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Use this as an 
opportunity to check in.

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Where are you at?
How are you feeling?

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Start to open up 
through the shoulders here.

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You can wiggle the fingertips.

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Take one more total body 
stretch as you breathe in.

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And then as you breathe out,
you'll slowly bring the

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fingertips down and nice and
easy you're gonna hug just the

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right knee in 
towards your chest.

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Wrap your arms around your right
shin and really squeeze that

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right knee up 
towards your heart space.

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Start to slowly 
activate through the left leg.

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Just to create a 
little stability.

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And then when you're ready,
inhale in and exhale,

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gently peel the 
nose up toward the knee.

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Keep the skin of the 
face soft, best you can.

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Shoulders relaxed.

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Take one more breath in here.

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And then on an exhale,
gently lay your head,

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your neck, your shoulders 
back down on the earth.

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And we'll take the right knee
and guide it all the way across

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the body coming into a twist.

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So right knee moves towards the
left side of your mat and you

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can open up 
through your right arm,

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your right wing and send your

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gaze past your right fingertips

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as you breathe deep here,

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listening to your heart's song

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or the sound of your breath.

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Notice where you might 
be clenching or holding.

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Soften through the 
skin of your forehead.

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Try to relax your jaw.

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And then when you're ready,
gently guide it back to center.

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And we'll send the right leg out

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and peel the left 
leg all the way up.

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Wrap your arms or 
hands around your left shin,

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squeeze the left 
knee up towards your face.

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And when you're ready,
inhale in,

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exhale, peel the nose 
up towards the left knee.

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Feel that compression 
in the belly

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massaging the internal organs.

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Keeping the shoulders relaxed.

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And then slowly release.

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When you're ready, take the
left knee across the body,

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Supine Twist.

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So open up 
through your left arm.

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Notice how this side is
different and just take a second

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here to close your eyes,
go inward and,

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once again, really breathe deep
and listen to the sound of your

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breath in order 
to kind of anchor any

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busy thoughts or monkey mind.

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Really listen to 
nice audible breath.

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I love the image here and in
most twists but especially in a

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nice Supine Twist of

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two beautiful hands 
wringing out a

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dirty rag or a sponge and

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just all of that 
excess water and the

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things you don't need, 
the dirt, the grime

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rinsing out and away.

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Take one more breath here.

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Feel that rinse in spine.

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And then slowly 
guide it back to center.

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With the left knee 
hugging in towards your heart,

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go ahead and allow the right
knee to come up and meet it.

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You're going to take a second
here to just give yourself a big

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hug and really 
feel that embrace.

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So close your eyes and 
notice what it feels like.

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And your hug doesn't 
have to look like mine.

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We're here to really learn how
to or relearn I should say how

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to love and honor our bodies
just the way they are so

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you can modify, 
you can make do.

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Just want to take 
a moment that feels like

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you're really 
present with yourself.

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Whatever that means to you.

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Great, and then take 
a nice gentle inhale in.

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Reaching the fingertips now
towards the outer edges of the

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feet or the inner arches,
yogi's choice.

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We're gonna take a version of
Happy Baby by kicking the soles

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of the feet up towards the sky.

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And if this is 
not available to you,

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you can work one leg at a time

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holding onto 
your shin or pant leg.

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So hands on the inner arches 
or on the outer edges the feet.

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We're gonna kick 
the legs up to the sky.

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We're gonna ground the shoulders
down to the earth and take the

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deepest breath 
you've taken all day.

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Beautiful, then slowly release.

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From here, hands 
will come to the rib cage.

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We're gonna 
windshield wiper the legs

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left to right, back and forth.

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Nice and easy breezy 
until the legs eventually

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lay all the way out.

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We come in to Shavasana.

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I'm gonna move 
mine so Benji can stay.

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Just let your limbs relax here.

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Close your eyes.

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Take one final buoyant beautiful
inhale in through your nose.

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And this time as you exhale
allow the weight of your body to

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relax completely and 
fully into the earth.

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Thanks for sharing your time and
your practice with me and all

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the beautiful people around
the world practicing together.

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Taking care of our mind,

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of our body.

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and of our spirit too.

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I'll see you next time.

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Take good care.

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Namaste.

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(gentle music)