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- Hey, everyone!

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Welcome to Yoga with Adrian.

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I'm Adrian,

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and today we have, A
Little Goes a Long Way

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yoga practice for you.

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If you're new to yoga
this might be a great

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practice for you to delve in

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and just kind of get a foundation for

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focusing on sensation over shape,

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which is important.

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If you are a regular member
of the yoga datering community

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then chances are you've
heard me say it before,

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a little goes a long way.

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And if you've practiced
even just a little bit

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I'm sure you'll agree.

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So let's hop on the mat,

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check in with where we're at today.

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Let's get started.

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(gentle acoustic music)

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Alrighty.

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Let's begin in a nice comfortable seat.

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Depending on where you're at today

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you could even start this part

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on your couch or in a chair.

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So truly find a place

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where you can get comfortable.

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Because we're gonna start
with some pranayama.

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Some breath work,

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breath practice.

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And this can be a little tricky,

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especially if you're new to

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the practice.

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Because I think a lot of times people

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don't consider or know,

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haven't experienced the breath practice is

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as challenging sometimes
as the asana practice.

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They are part of one physical practice,

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the physical branch of yoga.

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So if it's hard for you to settle in,

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I guess I'm just saying you're not alone,

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let's give it a try.

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Because with the breath we can really

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change our game.

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So the theme of today is,

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a little goes a long way.

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And just taking, you know,

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we know this, right?

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Intrinsically, intuitively.

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Taking one deep breath

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at a certain point in your day,

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whether it's in traffic

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or when you're dealing with someone,

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or, you know.

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Can absolutely support you in that moment,

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can totally be a game changer.

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So that said,

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come into your comfy seat

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and sit up nice and tall.

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And then just allow your
energy to kind of land here

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and maybe put the hands
wherever feels good.

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So be very mindful about where
you are placing the hands,

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just as a way of spreading
a little awareness out.

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Spread awareness out to
all parts of the body,

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sit up nice and tall.

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And we're not going to do
anything in particular today,

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so nothing fancy,

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just a couple moments of
deep breathing, alright?

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So, no fancy pranayam.

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Just really conscious, full, deep breaths.

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So we'll do about 10 of them,

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but don't worry about the number count.

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Just close your eyes,

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I'll breath with you.

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Keep lifting up through
the crown of the head,

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sit up nice and tall.

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And then after about 10
or so breaths I'll que es.

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So you can kind of trust the video,

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trust me, trust yourself,
and close your eyes.

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Here we go.

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Sit up nice and tall

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and we'll begin to deepen the breath.

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(deep breathing)

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So big conscious breathe in,

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(inhaling)

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mindful reslease as you exhale out.

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(exhaling)

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And see if you can slow
your breath down a bit,

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make the inhalations a little
bit longer and smoother,

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and same for the exhalations.

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(deep breathing)

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And then notice where
your thoughts have gone,

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where the mind goes.

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And just notice that, acknowledge that,

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and then come on back
to the breath practice.

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We're breathing deep here,

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deep breathing.

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(deep breathing)

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And on your next inhale

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imagine the breath coming
in through the nose

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and travelling down.

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So the direction of the breath

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is down as you inhale,

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(inhaling)

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and then it does this kind of sweet little

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somersault and then
comes up as you exhale.

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(exhaling)

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Let's try that one more time.

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Inhale, breathing down.

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(inhaling)

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And then exhale.

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(exhaling)

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Breathe travels up and
out through the nose.

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(exhaling)

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Great.

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Bat the eyelashes open,

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loop the shoulders, and we'll let that go.

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So it doesn't mean we're gonna stop

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the conscious breathing,

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but we're gonna kind of let the movement

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and the breath become one.

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♫ When two become one ♫

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Is that Spice Girls?

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So big looping of the shoulders.

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If you are on your couch
or in your chair now

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go ahead and come on to the ground.

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Maybe you have a yoga mat,

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maybe just on to the floor.

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(exhaling)

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We'll come into a nice comfortable seat.

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So keep conscious breath going,

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whatever that means to you,

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keep coming back to your nice deep inhale,

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nice long exhale whenever you can.

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Little goes a long way there.

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Sit up nice and tall.

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We'll take the left hand,
just spread it super wide,

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rotate the left wrist.

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And then go ahead and place
it on the ground and inhale.

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Reach the right finger tips

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up and overhead.

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Side body stretch, so good.

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A little goes a long way here,

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so find a little movement.

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Whether it's gentle pulsing,

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maybe it's opening the
chest up towards the sky

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and then rounding it down to the ground,

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checking in with the shoulder.

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Find your deep breath here

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(inhaling)

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and then come back to center.

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Ooh!

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I do declare!

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And then right hand.

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Spread the palm super
wide, rotate the wrist.

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So this is great if you sit at a desk.

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Just kind of opening up
through the hands, the wrists,

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and then side body uncrumbling.

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Great for lower back pain, too.

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Rermember, it's all connected.

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Find movement that feels good here.

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See if you can keep up
with the conscious breath.

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(deep breathing)

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Great.

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Then come back to center
and send your legs out long.

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Hm, I'm a little sore.

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Firming down through
the tops of the thighs,

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nothing fancy here.

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Reach the fingertips up as you breath in

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and then forward fold as you breath out.

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So even if you only land here

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you're great.

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Way to be where you're at today.

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You need to breath into the back body,

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stretch, stretch, stretch.

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Okay, so don't feel like you need to

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push it to any certain shape here,

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focus on the sensation over the shape.

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So find your version of this here

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and then connect to your breath.

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So this is also a good standing.

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If this is too tricky

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you can do a standing forward fold

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instead of a seated forward fold.

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And that one you can do anytime, anywhere.

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Just be careful when
you do it in the shower

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so you don't slip.

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(deep breathing)

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Wherever you are with your
singiter standing here,

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forward to fold.

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Allow the weight of the head
to relax and release down.

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This is an awesome pose

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to check in with daily.

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Not just for the muscles of the body,

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but for the nervous system,

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for the mental aspect to your practice.

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Then connect to your sitting
bones if you're seated.

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If you're standing connect to the soles

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of your feet, all four corners.

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And everyone tuck the chin into the chest

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and roll it up.

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Great.

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Just in case you took
me up on the standing,

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come on back down to seated.

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And just nice and easy we're going to take

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the right foot into the left palm.

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So start here.

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Be super mindful here,

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especially in these little yoga breaks,

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you can never be too mindful

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'cause it's always in
those unthoughtful moments

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that you end up kind
of tweaking something,

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or anything, if ever.

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So it's usually not in
the actual yoga practice,

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at least with my community of friends,

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where people get injured,

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it's always kind of in
the moments in between,

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so stay present.

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And we're gonna come to a little

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rocking of the cradle.

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(laughing)

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Of the leg and the foot.

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Okay, sorry.

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Right hand comes to the
outer edge of the right knee.

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And this will be a little
different for everyone.

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If you're like, "I can't grab my foot",

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no worries.

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Just grab your calf here.

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And so what, again, we're focusing on

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is the sensation over the shape.

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So unfortunately, I mean I
don't want to be negative,

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but unfortunately we
see a lot of instructors

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just kind of slamming into the shape

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'cause it's in their body

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and then it's hard to decipher

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what it is for us.

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So it could be this for you,

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it may not be this.

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Okay, on the same token,

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if you need a deeper
stretch go ahead and bring

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that right foot right into
the crease of the elbow,

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the left arm, and you can come here.

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So we're here,

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or we're here,

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or we're here.

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(laughing)

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And we're imagining the ball and socket

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joint here on the right in the right hip

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and we're breathing

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and we're doing our best
to it up nice and tall.

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So all of these things are great things

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we can do as a sequence

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or great things that we can do

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on their own.

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For instance, this is a great thing to do.

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All of these things actually,

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so far are really great to do while

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you're watching T.V.

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So after this video,

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if you're watching this
on your big screen,

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you can pop on an
episode of your favorite.

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See, if I had a T.V. show I could

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send you to my T.V. show right now.

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Just kidding.

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Girlsy!

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We're working on a T.V. show,

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that'd be fun.

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But I want all the community to be in it.

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Travel around and visit the community.

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Uh, yes.

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Take your right foot, cross
it over, nice twist here.

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We're gonna hug the right knee

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with the left elbow,

273
00:11:04,332 --> 00:11:06,161
roll up through the spine,

274
00:11:06,161 --> 00:11:07,950
swim the right fingertips behind,

275
00:11:07,951 --> 00:11:09,421
and boom.

276
00:11:09,421 --> 00:11:11,136
Find what feels good here,

277
00:11:11,136 --> 00:11:13,991
maybe point and flex
through the extended leg.

278
00:11:14,706 --> 00:11:16,117
So I wanted to mention,

279
00:11:16,117 --> 00:11:18,827
it can be this twist or
it could be any twist.

280
00:11:18,827 --> 00:11:22,402
A little goes a long way with the twist.

281
00:11:22,402 --> 00:11:24,332
Recline twist.

282
00:11:26,032 --> 00:11:28,105
You always want to find
that deep breath in a twist

283
00:11:28,105 --> 00:11:30,185
to get the full benefits.

284
00:11:30,185 --> 00:11:32,936
(deep breathing)

285
00:11:32,937 --> 00:11:34,470
And then we'll release and

286
00:11:34,470 --> 00:11:36,156
switch on the other side.

287
00:11:36,156 --> 00:11:37,233
Switch to the other side.

288
00:11:37,233 --> 00:11:39,204
Bend the left knee,

289
00:11:39,204 --> 00:11:41,944
rock the cradle.

290
00:11:46,112 --> 00:11:47,615
So it's a practice, you know?

291
00:11:47,615 --> 00:11:49,769
Yoga asana, we're taught shapes,

292
00:11:49,769 --> 00:11:51,191
and that's the physical practice.

293
00:11:51,191 --> 00:11:54,543
So take it upon yourself

294
00:11:54,543 --> 00:11:55,522
with your home practice,

295
00:11:55,522 --> 00:11:57,737
and I think that's what cool
about Yoga with Adrian, too.

296
00:11:57,737 --> 00:11:59,376
'Cause this will just help you

297
00:11:59,376 --> 00:12:00,845
when you go to your public class

298
00:12:00,845 --> 00:12:04,279
to focus on sensation over shape.

299
00:12:04,279 --> 00:12:05,803
And then you'll want to
come back to your mat,

300
00:12:05,803 --> 00:12:08,447
you're gonna want to take these
little yoga breaks everyday.

301
00:12:08,447 --> 00:12:10,648
(deep breathing)

302
00:12:15,836 --> 00:12:17,204
And then you stop comparing yourself

303
00:12:17,204 --> 00:12:18,087
to other people, too.

304
00:12:18,087 --> 00:12:19,854
At least I have, or I try.

305
00:12:19,854 --> 00:12:22,109
Because I'm like, "You know, yeah."

306
00:12:22,109 --> 00:12:23,013
When you really focus on what

307
00:12:23,013 --> 00:12:25,146
feels good for you

308
00:12:25,146 --> 00:12:26,608
it kind of doesn't really matter

309
00:12:26,609 --> 00:12:28,519
what other people are doing.

310
00:12:28,519 --> 00:12:31,288
I mean, you can be
inspired by someone, but.

311
00:12:33,497 --> 00:12:37,111
This video turned into
yoga lecture by Adrian.

312
00:12:37,111 --> 00:12:39,325
Haha, okay.

313
00:12:39,325 --> 00:12:41,082
(deep breathing)

314
00:12:41,082 --> 00:12:43,714
So after you've moved
around a little bit here

315
00:12:43,714 --> 00:12:45,966
go ahead and cross it
over into your twist.

316
00:12:45,966 --> 00:12:48,735
(deep breathing)

317
00:12:51,208 --> 00:12:52,732
Notice if you're kind
of leaning back here,

318
00:12:52,732 --> 00:12:55,497
notice if you've lost
connection between your feet.

319
00:12:56,688 --> 00:12:58,569
Reconnect.

320
00:13:11,019 --> 00:13:12,420
Great.

321
00:13:12,420 --> 00:13:14,543
And then we release.

322
00:13:14,543 --> 00:13:16,801
Cross the ankles, come to all fours.

323
00:13:16,801 --> 00:13:19,503
We have two more things to do.

324
00:13:19,503 --> 00:13:20,580
So you know your cat-cows,

325
00:13:20,580 --> 00:13:21,737
we're not gonna do that
one because I feel like

326
00:13:21,737 --> 00:13:23,607
everyone really knows that anyway,

327
00:13:23,607 --> 00:13:25,963
and you can insert that
here as a freestyle.

328
00:13:25,963 --> 00:13:27,650
We're gonna bring the knees super wide,

329
00:13:27,650 --> 00:13:28,625
big toes that touch.

330
00:13:28,625 --> 00:13:29,914
If you come to my public classes,

331
00:13:29,914 --> 00:13:34,531
I rarely do not do this next little ditty

332
00:13:34,531 --> 00:13:38,930
because I feel like we're
constantly here with the head,

333
00:13:38,931 --> 00:13:42,261
neck forward here, here all the time.

334
00:13:42,261 --> 00:13:45,478
So this is a great little

335
00:13:45,479 --> 00:13:47,917
neck and upper back body hygiene.

336
00:13:47,917 --> 00:13:48,730
Here we go.

337
00:13:48,730 --> 00:13:50,782
Inhale, reach the right
fingertips forward,

338
00:13:50,782 --> 00:13:53,281
find that length, that
stretch in the right side body

339
00:13:53,281 --> 00:13:55,800
and then try to maintain that
as you thread the needle.

340
00:13:55,800 --> 00:13:58,646
So, right fingertips in and underneath

341
00:13:58,647 --> 00:14:00,069
the bridge of the left arm.

342
00:14:00,069 --> 00:14:02,060
And we come to rest on the right ear,

343
00:14:02,060 --> 00:14:03,584
outer edge of the right shoulder.

344
00:14:03,584 --> 00:14:05,169
Keep a connection with your big toes.

345
00:14:05,169 --> 00:14:06,510
And the knees are wide so that we can

346
00:14:06,510 --> 00:14:09,672
find this awesome rock in the pelvis here.

347
00:14:09,672 --> 00:14:12,459
And then breath into the upper back body

348
00:14:12,459 --> 00:14:14,492
and stay connected through your hands.

349
00:14:14,492 --> 00:14:16,036
So you can really use this left hand

350
00:14:16,036 --> 00:14:17,661
to press away from the earth here

351
00:14:17,662 --> 00:14:19,449
either by bending the elbow

352
00:14:19,449 --> 00:14:22,192
or finding extention.

353
00:14:22,192 --> 00:14:23,470
You might also like to bring

354
00:14:23,470 --> 00:14:25,847
it all the way up or even around.

355
00:14:25,847 --> 00:14:28,204
Hand on the sacrum or to twist.

356
00:14:28,204 --> 00:14:30,668
You know what to do here,
listen to your body.

357
00:14:30,668 --> 00:14:33,925
Big, deep, conscious breaths.

358
00:14:33,925 --> 00:14:36,368
(deep breathing)

359
00:14:43,068 --> 00:14:44,367
Play with that directional breath.

360
00:14:44,368 --> 00:14:48,086
Inhale, it travels down into the belly,

361
00:14:48,086 --> 00:14:50,012
and exhale up and out.

362
00:14:50,012 --> 00:14:51,521
(exhaling)

363
00:14:52,342 --> 00:14:53,384
And slowly release,

364
00:14:53,384 --> 00:14:55,242
pressing your foundation
to come back again,

365
00:14:55,242 --> 00:14:57,559
pay attention to the
mindful moments in between.

366
00:14:57,559 --> 00:14:59,278
And the same thing on the other side.

367
00:14:59,278 --> 00:15:01,919
Left fingertip stretch, try to maintain.

368
00:15:01,919 --> 00:15:04,194
So sometimes we just
come into it from here,

369
00:15:04,194 --> 00:15:06,154
I have all this collapse on the side body.

370
00:15:06,154 --> 00:15:09,243
And so this little bit
of consciousness in the

371
00:15:09,243 --> 00:15:10,808
side body goes a long way

372
00:15:10,808 --> 00:15:12,951
as we thread the needle.

373
00:15:12,951 --> 00:15:14,300
Left fingertips underneath

374
00:15:14,300 --> 00:15:17,022
the bridge of the right arm.

375
00:15:17,023 --> 00:15:20,239
And same thing, try to stay
connected to your toes.

376
00:15:21,228 --> 00:15:23,767
Find what feels good with the right arm

377
00:15:23,768 --> 00:15:26,328
and breath.

378
00:15:26,328 --> 00:15:29,646
(deep breathing)

379
00:15:33,723 --> 00:15:35,034
If it's too much, don't worry about it,

380
00:15:35,034 --> 00:15:37,825
but otherwise maybe you play
with that directional breath.

381
00:15:37,825 --> 00:15:40,311
Inhaling, filling the belly with air,

382
00:15:40,311 --> 00:15:42,561
(inhaling)

383
00:15:42,561 --> 00:15:45,406
and then exhaling, imagining the breath

384
00:15:45,406 --> 00:15:49,069
traveling up and out
the nose or the mouth.

385
00:15:50,770 --> 00:15:52,009
Sweet!

386
00:15:52,009 --> 00:15:52,795
One more breath.

387
00:15:52,795 --> 00:15:54,245
(inhaling)

388
00:15:56,135 --> 00:15:57,694
And beautiful release.

389
00:15:57,695 --> 00:15:59,503
I always love my view from here.

390
00:15:59,503 --> 00:16:02,170
Like, depends where I'm at and which day,

391
00:16:02,170 --> 00:16:03,973
but today's really pretty.

392
00:16:05,227 --> 00:16:05,978
Okay.

393
00:16:05,978 --> 00:16:07,806
Coming back to seated,

394
00:16:07,807 --> 00:16:09,859
you can also do this one standing.

395
00:16:09,859 --> 00:16:11,545
If you've done a Yoga with Adrian video

396
00:16:11,545 --> 00:16:14,165
you've probably done this before.

397
00:16:14,166 --> 00:16:17,904
I'm actually gonna come to my knees.

398
00:16:17,904 --> 00:16:19,225
Neck circles.

399
00:16:19,225 --> 00:16:21,277
Not 1980's neck circles,

400
00:16:21,277 --> 00:16:22,596
as fun as they were, are.

401
00:16:22,596 --> 00:16:24,160
(laughing)

402
00:16:24,160 --> 00:16:25,175
Okay.

403
00:16:25,176 --> 00:16:26,476
We're putting,

404
00:16:26,476 --> 00:16:27,756
this is what we say in kid's yoga,

405
00:16:27,756 --> 00:16:29,077
but it works.

406
00:16:29,077 --> 00:16:30,694
We're putting a little marker here,

407
00:16:30,694 --> 00:16:32,541
you can choose your color.

408
00:16:32,542 --> 00:16:34,127
Or if you're sophisticated and modern

409
00:16:34,127 --> 00:16:36,300
you can put a little charcoal pencil,

410
00:16:36,301 --> 00:16:38,983
haha, on the tip of the nose.

411
00:16:38,983 --> 00:16:40,526
And we're starting with
small circles today.

412
00:16:40,527 --> 00:16:43,219
So small, tiny, tiny, circles.

413
00:16:44,188 --> 00:16:45,813
Head over heart, heart over pelvis.

414
00:16:45,813 --> 00:16:48,597
So sit up tall or stand tall.

415
00:16:48,597 --> 00:16:52,262
And then allow your
circles to grow larger.

416
00:16:53,333 --> 00:16:55,203
And you really need to kind of
drop what you look like here

417
00:16:55,203 --> 00:16:56,808
and really focus on the sensation here

418
00:16:56,808 --> 00:16:59,774
to find that yummy spot.

419
00:16:59,774 --> 00:17:01,095
I'm a great example of that,

420
00:17:01,095 --> 00:17:02,415
sometime I'm just like in public like,

421
00:17:02,415 --> 00:17:03,363
"Oh!"

422
00:17:03,363 --> 00:17:04,893
(laughing)

423
00:17:05,516 --> 00:17:08,590
And then allow the circles to grow larger.

424
00:17:09,844 --> 00:17:11,174
So we start at like button size

425
00:17:11,174 --> 00:17:14,124
and then we move to like full

426
00:17:16,333 --> 00:17:18,818
dinner plate size.

427
00:17:20,477 --> 00:17:21,737
You can move through like,

428
00:17:21,737 --> 00:17:25,705
saucer, salad plate, dinner plate.

429
00:17:26,451 --> 00:17:28,742
And then reverse your circle.

430
00:17:30,860 --> 00:17:33,183
Check in with your breath.

431
00:17:38,946 --> 00:17:41,791
And then if you find a catch

432
00:17:41,791 --> 00:17:44,553
you might rock a little bit in that place.

433
00:17:44,554 --> 00:17:45,651
You might notice that the shoulders

434
00:17:45,651 --> 00:17:47,398
have started to creep up out of just

435
00:17:47,398 --> 00:17:49,206
our habitual self,

436
00:17:49,206 --> 00:17:51,812
and so relax your shoulders.

437
00:17:55,505 --> 00:17:57,374
And then bring it back to center.

438
00:17:57,374 --> 00:17:59,081
(exhaling)

439
00:17:59,081 --> 00:18:01,594
Draw the palms together.

440
00:18:02,889 --> 00:18:04,793
Big breath in,

441
00:18:06,169 --> 00:18:07,652
big breath out.

442
00:18:07,652 --> 00:18:09,873
(exhaling)

443
00:18:11,330 --> 00:18:12,466
Okey doke, my friends.

444
00:18:12,467 --> 00:18:14,865
So that was, A Little Goes a Long Way.

445
00:18:14,865 --> 00:18:18,126
I encourage you, a little
friendly invitation,

446
00:18:18,126 --> 00:18:20,767
to try this once a day for a week.

447
00:18:20,767 --> 00:18:24,262
And then I think the big idea here

448
00:18:24,262 --> 00:18:26,801
is that you make sure to
take time for yourself

449
00:18:26,801 --> 00:18:28,244
and that you don't always need a big,

450
00:18:28,244 --> 00:18:30,723
fancy, sweaty, yoga practice to do that.

451
00:18:30,723 --> 00:18:32,978
Someitmes just a little
bit goes a long way.

452
00:18:32,978 --> 00:18:34,461
So it's just doing one pose

453
00:18:34,461 --> 00:18:36,452
or one little ditty from this practice,

454
00:18:36,452 --> 00:18:38,768
or returning to this video everyday

455
00:18:38,768 --> 00:18:40,739
for seven days.

456
00:18:40,739 --> 00:18:43,238
I encourage you, schedule
it in your planner,

457
00:18:43,238 --> 00:18:44,315
whatever you need to do.

458
00:18:44,315 --> 00:18:45,473
Just like you would schedule anything.

459
00:18:45,473 --> 00:18:46,428
You wouldn't skip eating,

460
00:18:46,428 --> 00:18:47,830
you wouldn't skip a shower.

461
00:18:47,830 --> 00:18:50,369
See if you can touch
on a little bit of this

462
00:18:50,369 --> 00:18:51,730
everyday for a week

463
00:18:51,730 --> 00:18:53,335
and let me know how it goes, okay?

464
00:18:53,335 --> 00:18:54,473
I know it's a challenge,

465
00:18:54,473 --> 00:18:56,836
so handing you a friendly challenge.

466
00:18:56,836 --> 00:18:59,132
See if you can schedule
time for seven days

467
00:18:59,132 --> 00:19:02,037
to drop the pin and find what feels good.

468
00:19:02,037 --> 00:19:03,422
Alright?

469
00:19:03,422 --> 00:19:04,464
I love you guys.

470
00:19:04,464 --> 00:19:06,212
Leave questions, comments below.

471
00:19:06,212 --> 00:19:07,431
Share this practice with your friends,

472
00:19:07,431 --> 00:19:08,650
this would be a good one to share

473
00:19:08,650 --> 00:19:10,519
with someone who's new to the practice,

474
00:19:10,519 --> 00:19:11,962
and I'll see you next time.

475
00:19:11,962 --> 00:19:13,526
Free yoga videos every Wednesday.

476
00:19:13,526 --> 00:19:14,948
Take good care.

477
00:19:14,948 --> 00:19:15,902
Namaste.

478
00:19:15,902 --> 00:19:19,504
(gentle acoustic music)