- What's up everyone,

and welcome to
yoga with Adriene.

I'm Adriene.

And this is Benji.

And today we have
an awesome offering.

This is a big request.

People are wanting a
practice post disaster.

So this could be
natural disaster,

this could be
something in the household.

These things happen,
they are beyond our control,

but the one thing
we do have control over

is how we handle
them and how we return

back to ourselves
to take good care

so that we can fill our cups

so that they can
overflow and we can help others.

So today's practice is
super yummy, super juicy,

all about the breath.

Hop into something comfy, and
let's find what feels good.

(upbeat music)

Alright, my darling friends.

Let's begin in a
nice comfortable position

of your choice.

So it can be seated, sucasana.

It can be lying down.

You can begin on
the couch, in a chair.

In a bed.

So just take a second
to get settled in here.

Definitely want you to start

in a really
comfortable spot today.

So we're gonna
start moving together here

in just a moment.

But let's begin in a spot,

in a place that you choose

that feels really good.

And maybe you start seated,

and you're like, nah, nah, nah.

I should've started lying down.

So you can change here.

Just take a
couple moments, no rush.

Because I'd love for
us to begin our practice

with a little check in,
with a little connect,

a little meditation.

And I'd love for
you to feel supported.

So, if sitting up right does
not feel supportive for you,

find a position that does.

And when you get there,

close your eyes,
trust me, trust yourself.

Trust that choosing
this video and this practice

is the right thing to do.

And I encourage you to really
finish this whole practice.

It's really difficult,

especially in difficult times,

to take this time to
really find peace and balance.

So, for my heart to yours,

I honor you for
taking this time.

Let's jump right in.

As you're ready, a big
inhale in through the nose.

Long exhale out
through the nose.

And here we go big
inhale in through the nose.

And long exhale
out through the nose.

Now keep it going
with the eyes closed,

big inhale in through the nose,

and as you exhale,
wherever you are,

whatever position you chose,

just relax the shoulders
a little more every time,

every exhale.

So today's practice
is a peace offering.

It's an invitation
to find what feels good.

By really honoring what is,

and sometimes that is

disaster, catastrophy.

Situations, things that occur

that are way beyond our control.

Gently continue to
deepen the breath even more,

see if you can
extend the inhalation,

make it longer, fuller.

And extend the exhale,

again relaxing the
shoulders every time.

From a physical standpoint,

today's practice
is going to nourish

the neck,
the shoulders, the heart space.

Places that
collect a lot of congestion

and a lot of
tension and tightness

when the going gets tough.

Or when we spend a
lot of time with fear.

And so whatever disaster,

whether it's a natural disaster,

something bigger than you,

or whether it's
something that happened within.

Maybe you saw or
heard something that didn't

sit right with you.

Whatever disaster
you're responding to

by practicing this video,

see if you can use
the control of your breath

to guide you
through an experience

that feels supportive,
loving, and kind.

Gently draw your
hands to your heart.

Eyes are still
closed here, trust me.

Trust yourself.

And now we're
just taking a moment

to zoom out and trust all the
millions of people practicing.

We're all in this together.

And so, with the palms
pressing together at the heart,

we can continue to breathe
a little deeper, more full.

Maybe tuck the chin slightly,

gently bow the
head to the heart.

Zoom out and think of
all the beautiful people.

And pets.

Benji's here now.

That are practicing with you.

So you're not alone.

And if you're not
coming off of a disaster,

and you're just
here to practice,

send love out by
cultivating love within.

So we send positive energy,

or as my mentor used to say,

positive juju out.

By cultivating
that within ourselves

so we have this balance of
the zoom in and the zoom out.

Which I think is
super awesome and perfect

for Yoga with Adriene

and the uniqueness
of this channel.

Notice where your mind goes.

And if you're like me,

constantly on the go,

thank goodness
for these practices.

If you're like me,

just give yourself
permission to do nothing here.

You don't have to do anything.

Let my voice guide you.

Again, full breaths
in through the nose,

and long exhalations
out through the nose

as you relax the shoulders,

more, more, more.

Relax your body.

Control your breath.

Notice how you feel.

And on your next big inhale,

think inhale lots of love in.

So inhale love and then pause,

and hold the breath at the top,

retain the breath here.

And then exhale everything out,

lots of love out,
out, out, out, out.

And again, big buoyant inhale,

lots of love in.

Pause, hold at the top.

Keep everything relaxed.

Relax your body,

relax the skin of the face.

And finally,
exhaling everything out.

Lots of love out.

Beautiful, bow
the head to the heart.

And start to
activate the upper back body.

Begin to listen to
the sound of your breath.

See if you can really
pay attention to nuance today

in this healing
and balancing practice.

So in order to serve
others, to help others,

it has to start from within.

So we're filling our cups today,

taking care of the inside

and the container so
that when it's nice and full,

and the container overfloweth,

we can give that
same love and attention

that listening
for nuance to others.

One more breath here,

at the very least,

you're getting an
awesome neck stretch.

Chin to chest.

Activate the upper
back body even more.

Awesome, and
then slowly release.

Left fingertips are
gonna come to the earth,

right fingertips are
gonna reach for the sky,

just a nice sidebody stretch.

Move kind and loving.

See if you can find a
little soft and easy movement

here that feels good.

Then coming through center,

take it to the other side.

Nice and easy.

Notice if you've
dropped the conscious breath,

see if you can
continue with the breath here.

So a lot of fear
energy stores in the torso,

the neck,
the shoulders, the heart space.

Bring it back to center.

We recently had a
hurricane here in Texas,

and there's been just natural
disasters all over the world.

And there has
been before now too,

so I don't want to act
like this is a new thing.

But a lot of that fear energy
that is just everywhere,

I mean, we didn't even
get hit here in Austin,

and I felt it that weekend.

In fact, that whole weekend
was just a crazy pants weekend.

Just lots of fear
energy in the air,

so it can get really caught
in the body, in my opinion,

and so today's
practice is gonna help

kind of alleviate that.

And this is
just really good too,

if that's not your thing,
if you sit at a desk.

Right? Okay, so bring the
palms to the knees,

and a little Cat-Cow
spinal flex here

from a seated position.

You're gonna
inhale, lift the chest.

And exhale, round.

So obviously if
you were lying down,

hopefully you're up by now.

Forgot to say that.

Inhale, lift, and exhale, round.

Hey Benji,
thanks for joining me.

One more time, inhale,
lift, and exhale, round.

This time when
you round, stay here

and really draw your
nose towards your naval.

Again, stretch
through the upper back body

with your breath.

And now, from the pelvic floor,
begin to lift up.

So root chakra.

Drawing up through the naval,

up through the heart space,

chin still tucks into the chest,

and then finally we
open up through the throat,

up through the third eye,

and the crown.

Great, now.

Big inhale in through the nose,

nice cleansing breath
out through the mouth.

Don't be shy.

(exhales loudly)

Two more just like that,
don't be shy.

Big inhale, fill your cup,
belly gets bigger,

then exhale out with sound.

(exhales loudly)

And one more.
Big release here,

big opportunity
to release fear energy,

anxiety, big inhale.

Let it go with sound.

(exhales loudly)

Nice cleansing breath, awesome.

We're gonna come
forward onto all fours.

Benji's gonna go to this side.

And we'll find
Tabletop Position.

Lengthen through the crown,

reach for the tail.

And here we go,
bumping the hips to the left,

you're gonna turn your gaze,

draw a line with your
nose to look all the way

past your right toes.

Inhale in here,
exhale come back to center,

and then all the way
over to the other side.

Nice and easy.

And now flow back and
forth in your own time,

nice and slow.

And as you do this, see if you
can keep a strong connection

through your hands.

Fingers spread wide.

Connect to mother earth.

Trust her, trust her support,

trust that when

traumatic things happen,

sometimes they're
wonderful opportunity

to learn and to heal.

You're gonna curl the
toes under the next time

you come back to center.

And you're gonna
drop the elbows right down

where the hands are.

Heart to Earth pose,
inhale, look forward.

Tilt the pelvis up, so
tailbone really rotates

up towards the sky.

And then exhale,
walk the knees back,

nice and slow.

Heart melts to the earth.

Forehead comes to the ground,

if it doesn't quite
make it, that's alright.

Breathing deep here.

Feeling that nice
opening through the chest,

the shoulders, feeling the
pressure of the earth again

on your forehead
and on the fingerprints

as you claw downward.

Toes are curled
under here to stretch

through the foot arch.

Breathing deep.

So for me,
as I watched the news,

and I do my
best to pay attention

and to keep paying attention,

which yoga really
helps me to pay attention.

I feel like there's so
much that I'd like to do,

but so much
that's beyond my control,

so here on the mat
I can practice

breath control.

How I experience
the poses, the postures.

I'm filling again
my cup or my container

so that when it's full,
I can serve others,

reach out to help.

Be nice and
healthy and available.

Alright, keep the
toes curled under,

and you're gonna
slowly lift the forehead.

You're gonna come
just check into our source,

our power, so you're
gonna come all the way forward

into a forearm plank.

So you lift the knees,
if that's available to you,

and you're gonna
reach the heels back.

And maybe some emotion,

or just some sensation's
gonna start to pop up

that's not just physical.

So lift the front body
up to meet the back body.

Find support from within,

keep your gaze straight down,

keep clawing
into the fingertips,

and breathe deep.

Again, you can
control, not trust,

you can control
how you react in this

as you shake and breathe.

You can keep
your calm, your cool,

neck nice and long.

Trust the experience,

we're here for three,
two, and one, awesome.

Bring the knees in,
send the fingertips back,

so you're gonna
kind of paint your mat

all the way back.

And then nice
and easy on one ear,

any ear, you're
gonna turn your head,

and my head's gonna
be right in Benji's butt.

Awesome.

Breathe deep.

Let your neck
and shoulders rest.

Inhale lots of love in.

Exhale lots of love out,

awesome, bring
it back to center.

And turn onto the opposite ear.

Again, inhale.

Feel your back expand.

So feel the skin of the back
stretch as you breathe in.

And soften as you breathe out.

And you'll
finally head to center,

forehead to the mat.

Big inhale, lots of love in.

In the back of that heart space,

just softens as you breathe out.

(exhales loudly)

Awesome, press into
the tops of your feet.

Use your fingertips for support,

tuck the chin into the chest,

and slowly roll up.

Great, take one
hand to your heart,

and one hand to your belly.

Close your eyes and once again,

nice long smooth deep breaths.

As you breathe in,
see if you can feel

the expansion
of the lower belly.

Imagine this warmth, or
this maybe soft warm light

as you breathe in.

And then just a very natural
softening as you breathe out.

Control your breath, big inhale.

And relax.

And one more time.
Big inhale.

And release.

Awesome, bring
the hands together,

rub them together.

Maybe close your
eyes or soften your gaze

to go inward here.

And as you go inward,

tending to that inner light.

Know that
there's so many people.

You can also zoom out,
doing this with you,

you're not alone.

And you're gonna inhale in,

thanks for the exhale Benji.

And then exhale.

Just place your
hands on your face.

Feel that energy

and just,
whatever this means to you,

send some good
energy out to someone else,

to those in need.

So positive energy
breeds positive energy.

And negative energy
breeds negative energy.

This is my opinion.

I feel it, I experience it.

For me, it is a truth.

Gently bring the hands down.

So sending negative energy
up to people is never good

when there's a
catastrophe or a problem.

Like, if you're
sending concern or worry.

The best thing
you can do for people

if you want to help,

is to really create more
positive energy in the Earth.

Right? If you
can make donations,

you can send money, great.

But not everyone can.

So one thing you can
always do is cultivate

and fill your cup.

Cultivate this
positive energy in your cup

and your container
so it can overflow

and serve others.

Alright.

Bring the knees super wide.

Benji, I think you're gonna
have to move for this one,

do you mind?

Then we're gonna tend
to the upper back body

by coming forward,
inhale, extend the crown,

nice and easy movement.

And then exhale round through.

Again, inhale, come forward,

extend the crown,
knees are wide.

And exhale round through.

Now on your next one, you might
walk the hands out a little bit.

You're gonna inhale, reach
the right fingertips forward,

hi Benji.

And then exhale,
thread the needle.

So your ears are gonna
come to the earth again.

You're gonna listen.

Bring the elbow, left elbow up.

And you're gonna
breathe into the upper back body

and try to rotate your heart
space up towards the sky.

Inhale lots of love in,

and as you exhale, think about
releasing any fear energy,

any anxiety.

Nice cleansing exhalations.

Nice full loving inhalations.

And then slowly
bring it back to center,

and inhale, send the
left fingertips forward.

Hey buddy.

And then thread the needle.

And so, nice and
active in the shape today.

Bend the right
elbow up towards the sky,

really try to
rotate your heart space

up towards the ceiling.

And breathe deep,

inhale lots of love in.

Exhale to release
any fear, any anxiety.

(exhales loudly)

Awesome, and then
come back to center.

Nice and easy, walk the
knees underneath the hips.

Plant the palms with respect.

Respect to the earth,

trust she knows
what she's doing.

And the 
respect to your body

as you claw
through the fingertips,

take pressure up off the wrists.

Curl the toes under.

And slowly lift the tail.

Downward Facing Dog.

When you get there,
pedal it out,

nice and easy.

Stretching
through the whole body,

your whole container.

Close your eyes and get lost
in the sound of your breath.

Send light, send love,
send peace and support

out to those by cultivating,
to those who need it,

by cultivating
it within yourself.

(exhales loudly)

And if we're all
practicing this together,

if we're all doing that,

imagine what contribution
we can make to the world,

to humanity, to society.

Imagine what our
response could be

to that which is
way beyond our control.

Alright, inhale,
lift onto the tippy toes,

lift the heels, and
then exhale drop the heels.

Cleansing breath
as you breathe out.

Inhale, lift, exhale, release.

Inhale lift, maybe you
bring the audible exhale back.

(exhales loudly)

And two more times.

Cleansing.

And one more.

Claw through the fingertips.

Cleansing, drop the heels.

Awesome.

Slowly lower the knees,

Child's Pose,
paint the mat down.

And forehead comes to the earth.

Round through
the upper back body.

Relax everything.

Let go, a complete
and total surrender.

If you want, you can bring
your index finger and thumb

together here lightly, softly.

So stay really
present here in belasana

as you breathe in and out.

Feel the expansion
of the back body.

And feel the
release as you breathe out.

Let your breath move you.

It's easy to just kind of absorb

everything that's
going on in the world.

And forget to tend
to this kind of sacred,

important space within that's,

I don't know about you,

but is my savior.

So close your eyes and
imagine a line in the spine

from the tail.

Pinpoint it now.

All the way up
through the crown.

And if this shape
isn't chill for you,

you can just sit up nicely,

head over heart.

Nice and easy,
relaxing the shoulders.

Imagining this
line in the spine.

From the base to the crown.

Awesome.

And slowly bring the
fingertips all the way

back up towards the
front edge of your mat.

Come all the
way up on all fours.

You're gonna cross the ankles,

and we're gonna come back
into a nice, comfortable seat.

Go ahead and place
your feet on the ground.

And again, feel
that foot connection

to the earth, called palabandas.

Pressing through the
ball joint of the big toe.

The pinkie toe,
the ball joint, and the

back two corneres of the heels.

These are in line with the hips.

Benji, everybody.

And then you're gonna
swim the fingertips back,

fingertips are going
to point towards your bum.

And then loop the shoulders,

wrap the shoulder blades around
to support your heart space.

And you might just stay here,

'cause you might feel it man.

Your chest is opening.

You've been rounded forward.

You've been in survival mode.

Bless your heart, I'm serious.

So whatever you've
been going through,

this might just feel
good to lift the chest here

and stay here.

Or, we're gonna ground
through that foot connection,

patabonda, ball
joint of the big toe,

ball joint of the pinkie toe,

and the back two
corners of the heels

and we're gonna inhale in,
feel the expansion,

through all four
sides of the torso.

And then exhale,
claw through the fingetips,

and slowly lift the hips up.

And you're gonna think of
your sits bones, or your bum,

really reaching
towards the backs of the knees.

Shins forward.

And you might just come here

or you might
continue to lift hip points up

towards the sky.

Up towards the chin,

and then maybe lift
the gaze all the way up.

This is going to be a
little different for everyone.

I'm definitely feeling tightness

in my pecs and shoulders.

So this is where I'm
meeting my appropriate edge.

Be careful that the
knees don't splay out here,

but you're
squeezing the knees together.

Again, shins forward.

Sits bones towards
the backs of the knees.

Take one more breath here,

claw through the fingertips.

And then slowly
release all the way down.

Awesome, send the
legs out in front.

Dundasana.

With the palms face up.

Close your eyes and just
feel that flush of energy.

See if you can
stack head over heart,

heart over pelvis.

Feet are awake.

Whole body is awake and alive.

Awesome. From here, you're
gonna hug the right knee

all the way up and in.

Give it a nice squeeze.

Left elbow comes
to the right knee.

And then right
fingertips come behind.

And you're gonna look
past your right shoulder,

and now look past
your left shoulder.

And now from here,
you're gonna nod.

Nod the head.

And try to feel
that awesome stretch

on the right side of the neck.

And then release.

Hug the left knee in,

last bit here.

Right elbow to left knee.

Go ahead and take the twist,

look past your left shoulder,

and then keep the
twist and turn your gaze

to look past the right.

And begin to nod nice and slow.

Feeling that length,

that stretch
through the trap muscle

through the left
side of your neck.

All the way down to
the upper back body.

Awesome, and then release.

Great, send both legs out,

come to lie flat on your back.

Again, one hand to the heart,

and one hand to the belly here.

Just let everything go.

Deep breath in.

And on your next exhale,

relax the weight of your body,

completely and
fully into your mat.

Inhale lots of love in.

And exhale to release.

(exhales loudly)

If time allows,

or you're on the Find
what Feels Good Membership,

you might stay
here for a bit longer.

You might pull the heels up.

For a little hip opener.

Supacabadacanasana.

But if you're ready to go,

or you're
watching this on YouTube,

let's go ahead and
bring our palms together,

and bring the thumbs
right up to the third eye.

Keep your shoulders relaxed.

Take a deep breath in.

And long breath out.

And finally, drop
the thumbs to the heart.

Take a deep breath in.

And a long breath out.

And slowly, come onto one side,

any side, and press
yourself up nice and slow.

And keep your eyes closed here.

Stay inward.

Feel it out.

And come up to a
nice comfortable seat.

And just notice how you feel.

And smile, pat
yourself on the back

for taking this time to not only

take care of yourself
and find that peace and love

and support that you deserve,

but you do desire a need in

tumultuous times.

But also to send it out,

send that good energy,
that positive energy

out to others.

It's important.

Bring the palms
together one last time,

and we take a deep breath in,

and we bow.

Namaste.

Namaste.

(upbeat music)