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- What's up everyone? 
Welcome to Yoga With Adriene.

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I'm Adriene and today 
we have an awesome

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yoga for change and drain.

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So this practice is 
gonna be really great if you're

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experiencing some sort of change

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and it's 
manifesting in the body.

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This is what happens.

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Our body is incredibly smart and
whether it's just a change in

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schedule or something a 
little bigger in your life,

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change that might be affecting
the way you're moving or just

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your energy level this yoga
practice is here to support you.

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

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(gentle music)

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Okay pals, welcome.

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Let's begin in a 
nice cross-legged seat.

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Come on down to the ground.

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Move the fleshy part 
of the buttocks aside.

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Whatever it is you're 
coming to the mat with today

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just come with it fully.

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If you're just in 
need of a little movement,

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a little stimulus or 
if you're totally drained,

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totally tired let's see 
if we can investigate

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and allow the

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power tools of yoga and 
pranayama to move us in a

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direction where we feel good.

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Sit up nice and tall.

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And we're going to 
begin with the hands together,

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Anjuli Mudra at the heart.

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So just take your 
time getting there.

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And just keep the 
elbows soft here for now.

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Let's ease in.

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Just kind of allowing, again,
ourself to come as we are,

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show up with whatever 
we have even if it's very,

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very little energy.
I got your back.

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Close your eyes.

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Make a wish, just kidding.

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Close your eyes and just allow

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your mind and body to
land here in the moment.

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And when you're ready, gently
draw the chin to the chest,

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bow your head toward your heart.

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Just feel that nice release in
the back of the neck, the traps.

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And make a commitment to stick

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with your practice 
here to the end.

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See what happens.

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Hardest part is showing up

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and you've done that 
so let's rock and roll.

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Here we go. Open the eyes, 
take a deep breath in,

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begin to lift the 
chin parallel to the earth.

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Fingertips are gonna 
come down to the ground.

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We're gonna start by opening
up the chest a little bit.

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You're going to 
walk the fingertips back

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as far as you can go.

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And this is a 
great just check into.

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Like if you only 
make it here, great.

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Then we'll just know okay, 
I need to open up through

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the pecs and the chest 
in weeks to come.

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In time you can 
work the fingertips back.

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We'll just start with 
a gentle heart opener.

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Lifting up through 
the armpit chest.

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Lifting up through the sternum.

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You're gonna get a little
lymph massage movement today

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so breathe deep.

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Let's make the most of 
our time here together.

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Take a deep breath in.

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Send your gaze 
up towards the sky.

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We're not crunching in 
the back of the neck at all.

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We're just carving a line 
with the nose up towards

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the ceiling or the clouds.

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And then on an exhale
draw your navel in

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and draw your 
chin to your chest.

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Press into your 
fingertips wherever they are.

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Inhale, sliding the 
nose all the way up.

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And exhale, drawing 
the chin all the way down.

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So try to find some nuances
here as you maybe press into the

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pinky as you lift the nose up.

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And ground through the thumbs
as you draw the chin down.

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Do one more on your own.

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Find your breath.

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And chin to chest.

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Fabulous.

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Slowly release the hands.

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Right arm's gonna 
go over the left here.

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Give yourself a big hug.

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You're gonna really try to inch
your fingertips in towards the

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center of your back body
and again just use this as a

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opportunity to check in.

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Maybe the upper 
back's pretty tight.

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And if so, you're not alone.

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Inhale in, lift the chin.

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Exhale. Chin to chest.
Keep the hands where they are.

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So same movement as before.

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Inhale, lift the heart.

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Think Cat-Cow here.
So this is the Cow Pose.

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Belly nice and long and 
then exhale chin to chest.

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Contact through 
the front body, back body,

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spine nice and long.

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Great, do one more, inhale.

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And exhale, chin to chest.

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Awesome, release.
Send the fingertips out.

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You're just gonna go to the
opposite side but this time

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instead of a hug 
we're gonna to Eagle Arms,

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left arm on top.

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Inhale to reach the elbows up.

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Exhale, chin to chest.

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We're stretching all around the
shoulder girdle as we inhale,

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lift the elbows up.

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Long Puppy Belly
and then exhale, contract.

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Navel in.

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Do one more on your own.

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And then exhale, chin to chest.

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Oh yeah.

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Great, slowly release.

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Fingertips kiss the earth.

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Then flip the palms up and
inhale big stretch as you reach

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fingertips all the way up.

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And then exhale, palms down.

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Float fingertips to the earth.

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Nice and easy, 
inhale, reach it up.

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And exhale, palms down.

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Press into something.

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Give some energy to 
the fingers, the palms.

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And one more time,
with the breath.

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Beautiful.

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Come forward on 
to all fours now.

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Take your time.

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Tabletop Position.

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I have a little blanky here
today padding my knees just

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because when I feel 
kind of tired or achy or like

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I don't really want 
to get on the mat,

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I add one element that helps 
me feel a little extra comfy.

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So if you have a blanket or a
towel you might use it today.

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And then we'll 
ground through the hands.

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So finding a little 
grounding to the earth here

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as we spread the fingertips.

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And I invite you to slowly keep
the right knee bent as you lift

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the right foot, sole of the
right foot up towards the sky.

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Then nice and slow 
we're gonna draw big circles

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with the right knee.

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And best you can, try to keep
your weight evenly distributed

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through both palms.

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So we're finding that 
hand to earth connection.

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That Hasta Banda, that hand to
earth lock here as you draw big

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circles with the right knee.

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This is so great especially
if you marry the breath to it

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because we start 
to open up the hip,

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the low back while also

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connecting to the muscles 
of the abdominal wall.

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Creating stability and strength
in the shoulders and the arms.

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And creating healthy flow of
energy by making sure we're not

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clenching in the neck either
way or dropping in the neck but

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keeping it nice and long.

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Alright, yoga for change.

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Notice which direction 
you've established

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and then let's change it up.

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Take it the other way.

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And you're gonna start 
to get a little tired here.

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That's normal so reconnect to
your foundation and know that

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you're building a nice, 
strong core here as well.

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Great, let's do two more rounds.

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Mmm and my glutes 
are turning on too.

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Hey-o!

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Okay, and then release.

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From here you're gonna bring the

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right foot all the 
way up and through.

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Walk the left knee back.

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Very helpful if you have a
little padding today to walk it

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back and then front knee over
front ankle here as we stay nice

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and low in a nice low lunge.

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Keep it nice and 
low to the ground.

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You might as I am find soft,

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easy movement 
here that feels good.

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Benji's totally
Zen'ed out today. Sleepy.

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And then nice and easy, left
hand's gonna come to the ground.

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We're gonna take the right thumb
to the right hip crease and pull

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it back and as you do that turn
your right toes out just a bit

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and let your heart begin to
open and shine maybe towards

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the front right 
corner of your yoga mat.

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Excellent.

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For our last breath,
let's inhale,

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reach right fingertips up.

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And then exhale, wiggle the
right fingertips as you walk

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everything back to 
your nice low lunge.

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Great, inhale to look forward.

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Exhale to send the 
right hip crease back.

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Again, you can imagine your
right thumb in your right hip

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crease pulling it back here as

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you flex your right toes
towards your face.

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Breathe in.

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Breathe out and slowly 
bring it all the way back

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to your nice low lunge.

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Plant the palms, 
connect to your core.

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Oops, sorry buddy. To bring it 
all the way back to all fours.

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Reset, nice neutral spine.

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Inhale in.

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Exhale to press away from your
yoga mat and as you're ready

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begin to lift the left knee up.

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So left knee stays bent.

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You can even start to 
feel this in the lower belly,

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those deep core muscles.

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Sole of the left 
foot to the ground.

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Careful not to 
stack the hips here.

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We want to turn on the core and
stay connected to the hands by

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keeping the hips 
as level as possible.

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And then here we go, 
big circles with the left knee.

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The more you can sync up with
your breath here the better.

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The more I think you'll 
get out of the practice.

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Once you feel like you 
know what you're doing,

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you might soften your gaze,
take it down, or even

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close your eyes 
for a couple rounds.

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Just really focusing 
on the sensation.

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What's going on 
in that left hip?

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How is it connected 
to the whole body?

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Make sure you're keeping a
nice soft bend in the elbows.

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And then acknowledge whatever
way you've established here and

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then let's change it up.

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Inevitably moving 
in the other direction.

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Stay firm in your foundation.

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Fingertips clawing to earth.

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Top of the right 
foot firmly rooting down.

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Okay, stick with it.
Do two more rounds.

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You got it.

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Round.

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Ooh.

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And then all the way through
and up into your nice low lunge.

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My left hip was a 
little stickier than my right.

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Hopefully you noticed what's
going on in your hips too.

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Right knee 
comes back just a bit.

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We feel this deep stretch.

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Root chakra grounding down.

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Heart chakra moving forward.

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We got this.

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Breathing deep.

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Maybe soft, easy movement
here as you notice how you feel.

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Okay, and then right hand's 
gonna come to the earth.

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Left thumb is gonna come to the
left hip crease and you're gonna

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use that left thumb as you
pull back to open up left toes.

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Oh yeah.

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Towards the 
left side of the mat.

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Breathe here.

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Let your heart begin to open.

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Chest spirals up.

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Perhaps shining heart center or
your sternum towards the front

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left corner of your mat.

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And then for our final breath
cycle here we're gonna inhale,

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reach the left fingertips up.

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Ooh, and then on an 
exhale bring it back down.

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We'll bring everything 
back to that nice low lunge.

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Inhale in, full refreshing
breath in and on an exhale

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pull the left hip crease back.

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Keep your left 
foot nice and active,

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00:12:18,204 --> 00:12:20,773
flexing towards your face.

252
00:12:20,773 --> 00:12:22,141
Big cycle of breath here.

253
00:12:22,141 --> 00:12:23,773
Inhaling in.

254
00:12:25,829 --> 00:12:27,680
And exhaling out.

255
00:12:27,680 --> 00:12:30,319
Begin to take 
your center forward.

256
00:12:30,319 --> 00:12:32,485
Come back to 
that nice low lunge.

257
00:12:32,485 --> 00:12:34,787
Plant the palms 
and we'll come back to,

258
00:12:34,787 --> 00:12:36,789
ooh, all fours.

259
00:12:38,124 --> 00:12:39,055
Fabulous.

260
00:12:39,055 --> 00:12:41,661
From here you're gonna 
bring the big toes to touch,

261
00:12:41,661 --> 00:12:43,523
the knees as wide 
as your yoga mat

262
00:12:43,523 --> 00:12:45,898
and you're gonna 
send the hips back.

263
00:12:45,898 --> 00:12:49,202
Melt your heart down, 
forehead toward the earth,

264
00:12:49,202 --> 00:12:50,734
take a rest.

265
00:12:52,505 --> 00:12:55,703
Close your eyes again

266
00:12:55,703 --> 00:12:58,244
and just enjoy a 
quiet moment here

267
00:12:58,244 --> 00:12:59,909
low to the ground.

268
00:13:05,213 --> 00:13:08,786
Keep a nice active breath here.

269
00:13:09,856 --> 00:13:13,908
So the body is still 
but the breath keeps moving.

270
00:13:23,777 --> 00:13:27,206
Okie doke then 
slowly come on through.

271
00:13:27,206 --> 00:13:29,609
Bring the knees back 
underneath the hip points.

272
00:13:30,937 --> 00:13:35,415
We're gonna bring the hands
underneath the wrists first and

273
00:13:35,415 --> 00:13:37,216
then bring the elbows 
right where the hands are.

274
00:13:37,216 --> 00:13:41,721
So your elbows are right 
underneath your shoulders.

275
00:13:41,721 --> 00:13:44,691
Spread the hands wide.

276
00:13:44,691 --> 00:13:46,125
Fingers wide, excuse me.

277
00:13:46,125 --> 00:13:48,628
And nice and easy you're 
gonna curl the toes under

278
00:13:48,628 --> 00:13:50,029
and send one leg back.

279
00:13:50,029 --> 00:13:52,198
What? She tricked us
and then the other,

280
00:13:52,198 --> 00:13:53,199
Forearm Plank.

281
00:13:53,199 --> 00:13:55,535
Aw man, but don't get mad.

282
00:13:55,535 --> 00:13:56,536
This is yoga for change.

283
00:13:56,536 --> 00:13:59,272
How do we react 
to things like this?

284
00:13:59,272 --> 00:14:02,842
When we're challenged, when
we're seemingly asked to do

285
00:14:02,842 --> 00:14:05,812
something we don't want 
to do, what's your vibe?

286
00:14:07,092 --> 00:14:07,980
How can you hang?

287
00:14:07,980 --> 00:14:09,982
And if you're like, "Well really
truly I get the lesson but my

288
00:14:09,982 --> 00:14:13,886
"body can't do that," then let's
do Half Forearm Plank for you

289
00:14:13,886 --> 00:14:16,402
with the knees down 
and the toes up.

290
00:14:20,493 --> 00:14:23,124
If you're breathing 
then you're doing it right.

291
00:14:24,997 --> 00:14:27,767
Keep breathing.
You've got it.

292
00:14:27,767 --> 00:14:32,873
Three, two, everyone slowly
lower to the belly on the one.

293
00:14:33,339 --> 00:14:34,841
Okay, keep the 
elbows where they are.

294
00:14:34,841 --> 00:14:38,003
Draw the shoulders away 
from the ears, Spinx Pose.

295
00:14:38,003 --> 00:14:39,779
So you're gonna press 
pubic bone into earth.

296
00:14:39,779 --> 00:14:42,915
Press the tops of the feet down
and inhale, open the chest.

297
00:14:42,915 --> 00:14:46,686
Grounding, grounding, grounding.

298
00:14:46,686 --> 00:14:48,321
Neck nice and long.

299
00:14:48,321 --> 00:14:51,672
We're not crunching here or

300
00:14:52,358 --> 00:14:54,404
dropping the head but a nice

301
00:14:55,495 --> 00:14:57,730
balance, a nice 
awareness in the neck.

302
00:14:57,730 --> 00:15:00,157
Nice and long.
Breathing, breathing, breathing.

303
00:15:02,168 --> 00:15:05,304
Mmmm, gorgeous 
and then here we go.

304
00:15:05,304 --> 00:15:06,906
One more curl the toes under.

305
00:15:06,906 --> 00:15:09,375
Inhale in, exhale, 
hug the low ribs in,

306
00:15:09,375 --> 00:15:10,643
draw your navel to your spine,

307
00:15:10,643 --> 00:15:13,112
reach the heels back 
for Forearm Plank.

308
00:15:13,112 --> 00:15:16,349
Breathing deep, you got it.

309
00:15:16,349 --> 00:15:18,317
Alright, here we go,
check it out.

310
00:15:18,317 --> 00:15:22,088
You're gonna turn on to the
outer edge of your left foot,

311
00:15:22,088 --> 00:15:23,990
inner arch of your right foot.

312
00:15:23,990 --> 00:15:27,527
Inhale, reach right fingertips
all the way up towards the sky.

313
00:15:27,527 --> 00:15:30,163
And then exhale,
come on through.

314
00:15:30,163 --> 00:15:31,330
Forearm Plank.

315
00:15:31,330 --> 00:15:33,866
Only doing this once on 
each side, you got it.

316
00:15:33,866 --> 00:15:36,836
Then turning to the
opposite side, here we go.

317
00:15:36,836 --> 00:15:38,838
Right elbow's right 
underneath my right shoulder.

318
00:15:38,838 --> 00:15:42,642
I got this as I inhale, 
reach up and then exhale,

319
00:15:42,642 --> 00:15:44,866
come all the way back down.
Amazing work.

320
00:15:44,866 --> 00:15:47,980
Bring the knees to the ground,
keep the elbows where they are.

321
00:15:47,980 --> 00:15:50,616
Anahatasan, Puppy Posture.

322
00:15:50,616 --> 00:15:53,152
We're chillin' out from here
on to the end of this practice.

323
00:15:53,152 --> 00:15:55,421
You're doing great.

324
00:15:55,421 --> 00:15:57,523
Hips up high.

325
00:15:57,523 --> 00:15:58,825
Forehead toward the earth.

326
00:15:58,825 --> 00:16:02,962
Heart melts down as we open the
shoulders and get a good wash.

327
00:16:02,962 --> 00:16:04,130
So breathe deep.

328
00:16:05,697 --> 00:16:10,870
Massaging the 
internal organs here.

329
00:16:10,870 --> 00:16:13,749
Keeping firmly rooted 
through your hands

330
00:16:15,609 --> 00:16:18,578
and just noticing how you feel.

331
00:16:25,716 --> 00:16:29,522
If you need a little more today,
you can now transition from

332
00:16:29,522 --> 00:16:31,736
Puppy Posture to Downward Dog.

333
00:16:33,526 --> 00:16:35,228
But if you're still 
feeling a little drained,

334
00:16:35,228 --> 00:16:38,497
a little tired stay in
Anahatasan, Puppy Posture.

335
00:16:38,497 --> 00:16:40,535
I'll stay here with you.

336
00:16:40,535 --> 00:16:44,845
We'll do three to 
five more breaths.

337
00:17:06,759 --> 00:17:10,896
When you're ready, slowly
begin to make your way back up.

338
00:17:10,896 --> 00:17:13,199
Take your time.

339
00:17:13,199 --> 00:17:15,635
Nice and slow.
Nice and slow.

340
00:17:15,635 --> 00:17:19,438
We're gonna come to a 
seat in Cobbler's Pose.

341
00:17:19,438 --> 00:17:21,507
So you can use your blanket to

342
00:17:21,507 --> 00:17:23,492
sit up on a little 
bit if you like.

343
00:17:25,196 --> 00:17:29,081
And as you bring your head over
your heart and your heart over

344
00:17:29,081 --> 00:17:31,651
your pelvis here just feel
this kind of flush of energy.

345
00:17:31,651 --> 00:17:36,522
Hopefully a good sensation kind
of melt from the ears down the

346
00:17:36,522 --> 00:17:39,101
neckline to the 
traps and the shoulders.

347
00:17:42,194 --> 00:17:43,629
And I like to sit 
up on the blanket

348
00:17:43,629 --> 00:17:44,864
or towel from time to time.

349
00:17:44,864 --> 00:17:47,733
Sorry, I'm working around my
dog today which is part of the

350
00:17:47,733 --> 00:17:50,942
at-home yoga experience 
as many of you know.

351
00:17:50,942 --> 00:17:53,272
But I love to lift 
the hips so I can just find

352
00:17:53,272 --> 00:17:54,707
a little more in the posture.

353
00:17:54,707 --> 00:17:57,443
It may not always 
feel necessary but again,

354
00:17:57,443 --> 00:18:00,346
particularly on days where you
just need a little extra love,

355
00:18:00,346 --> 00:18:05,909
a little push out of sedentary,
it's nice to bring some props.

356
00:18:07,920 --> 00:18:12,158
And it's also nice to 
do a little self massage.

357
00:18:12,158 --> 00:18:14,827
So as you come into 
your Cobbler's Pose,

358
00:18:14,827 --> 00:18:18,564
bring the heels out wide enough
so that you can take your thumbs

359
00:18:18,564 --> 00:18:20,266
to the arches of your feet 
and that's where we're gonna

360
00:18:20,266 --> 00:18:22,702
begin a little massage.

361
00:18:22,702 --> 00:18:27,373
You can send your gaze down
at your feet and just pull,

362
00:18:27,373 --> 00:18:29,915
pull, pull back from 
the arches a little bit.

363
00:18:32,676 --> 00:18:34,914
And then I'm gonna quiet down 
a little bit but I would like

364
00:18:34,914 --> 00:18:37,783
for you to take the next 
couple cycles of breath

365
00:18:37,783 --> 00:18:39,051
to explore your feet.

366
00:18:39,051 --> 00:18:40,876
Whatever that means to you.
Give yourself a little massage.

367
00:18:40,876 --> 00:18:43,990
You can stay on your arches or
you can start to work towards

368
00:18:43,990 --> 00:18:47,682
the heels, the toes, the ankles.

369
00:18:49,829 --> 00:18:51,163
And again, I'm just 
gonna stay out of

370
00:18:51,163 --> 00:18:52,131
your business for a second.

371
00:18:52,131 --> 00:18:55,234
Let you send your attention 
down towards your feet.

372
00:18:55,234 --> 00:18:57,289
Breathing lots of love in.

373
00:18:58,961 --> 00:19:00,569
And lots of love out.

374
00:19:02,200 --> 00:19:04,219
Don't decide where it ends.

375
00:19:29,735 --> 00:19:31,737
Alright, keep going.

376
00:19:33,572 --> 00:19:37,009
Getting a nice 
opening in the hips as well.

377
00:19:43,659 --> 00:19:46,218
Alright and then 
last little bit here,

378
00:19:46,218 --> 00:19:48,423
little, um,

379
00:19:49,493 --> 00:19:51,856
wacky but a fun little wake up.

380
00:19:51,856 --> 00:19:54,955
A little stimulus 
to help you get along

381
00:19:54,955 --> 00:19:57,830
on your merry way and

382
00:19:57,830 --> 00:20:02,268
not only rock and roll with
the waves of change but find the

383
00:20:02,268 --> 00:20:06,005
energy you need to hopefully
make positive change

384
00:20:08,087 --> 00:20:09,467
in your life. (chuckles)

385
00:20:09,467 --> 00:20:11,426
You're gonna 
bring the knees together.

386
00:20:11,426 --> 00:20:13,465
Get my blanket back.

387
00:20:13,465 --> 00:20:15,314
And you're gonna 
come to a seat with

388
00:20:15,314 --> 00:20:16,649
your feet right out in front.

389
00:20:16,649 --> 00:20:18,620
So bring the legs together.
Come on back.

390
00:20:18,620 --> 00:20:20,262
You can use your 
hands behind you.

391
00:20:21,655 --> 00:20:26,425
This is a little ditty that I
used to do in kids yoga but I've

392
00:20:26,425 --> 00:20:29,886
definitely done it at least 50
adult yoga classes now so this

393
00:20:29,886 --> 00:20:31,732
is one for all the ages.

394
00:20:31,732 --> 00:20:33,164
You're gonna 
lift your front body,

395
00:20:33,164 --> 00:20:35,102
ground down 
through the shoulders,

396
00:20:35,102 --> 00:20:36,969
take a deep breath in.

397
00:20:36,969 --> 00:20:39,672
Lift your legs and then as
you exhale we're gonna start to

398
00:20:39,672 --> 00:20:42,374
bring the soles of the feet to
the ground and just create a

399
00:20:42,374 --> 00:20:45,311
little slapping 
effect on the ground.

400
00:20:45,311 --> 00:20:48,720
And you can do it as 
light or as hard as you like.

401
00:20:48,720 --> 00:20:50,750
It's fun when we do 
this with a group of people.

402
00:20:50,750 --> 00:20:54,233
It sounds like the 
sound of rain pitter-patting.

403
00:20:54,233 --> 00:20:56,455
And we're just waking up.

404
00:20:56,455 --> 00:20:58,073
Sorry buddy.

405
00:20:58,073 --> 00:20:59,615
We're waking up 
the soles of the feet.

406
00:20:59,615 --> 00:21:03,004
All that energy is translating
up through the ankles.

407
00:21:03,004 --> 00:21:05,866
Keep going.
Up through the shins, the knees.

408
00:21:05,866 --> 00:21:08,696
Sorry Benji. (chuckles)
The thighs.

409
00:21:09,656 --> 00:21:12,235
Waking up all the 
pets in the house too.

410
00:21:12,241 --> 00:21:14,012
Keep it going.

411
00:21:14,012 --> 00:21:16,609
Anything that's not serving you
maybe we just stamp it out now.

412
00:21:16,609 --> 00:21:17,569
We don't need it.

413
00:21:17,569 --> 00:21:21,859
Keep it going 
for three, two, one.

414
00:21:21,859 --> 00:21:24,316
Cross the ankles, sit up tall.

415
00:21:24,316 --> 00:21:26,858
Flip the palms up, Sukhasana.

416
00:21:26,858 --> 00:21:29,021
Back to that cross-legged seat.

417
00:21:29,021 --> 00:21:31,323
Take a deep breath in.

418
00:21:31,323 --> 00:21:33,425
As you exhale, 
relax your shoulders

419
00:21:33,425 --> 00:21:35,613
and notice how you feel.

420
00:21:41,600 --> 00:21:42,301
Nice work.

421
00:21:42,301 --> 00:21:45,037
Let's bring the palms 
together back at Anjuli Mudra,

422
00:21:45,037 --> 00:21:46,562
at the heart.

423
00:21:48,774 --> 00:21:52,444
And just take a little moment
here to give thanks for yourself

424
00:21:52,444 --> 00:21:54,446
for choosing this practice.

425
00:21:55,915 --> 00:22:00,509
For listening to 
your inner wisdom

426
00:22:01,575 --> 00:22:04,101
when it whispered move.

427
00:22:04,101 --> 00:22:06,792
Find what feels good.

428
00:22:06,792 --> 00:22:07,560
Love you so much.

429
00:22:07,560 --> 00:22:10,429
Thanks for sharing your practice
with me and all of the amazing

430
00:22:10,429 --> 00:22:12,998
people practicing 
right now around the world.

431
00:22:12,998 --> 00:22:15,334
Let us know how you're feeling
in the comment section down

432
00:22:15,334 --> 00:22:17,803
below and I'll 
see you next time.

433
00:22:17,803 --> 00:22:19,154
Namaste.

434
00:22:26,106 --> 00:22:31,639
(gentle music)