- What's up, everyone, and
welcome to Yoga with Adriene.

I'm Adriene. Today we 
have Yoga for Dancers.

This is a big request,
but it's not just

for professional 
dancers or dancers in training.

This is for everybody.

This is a really nice 
blend of fire and grace.

Building strength, but 
also increasing flexibility

with that loving 
yoga connection, right?

Conscious breath, joy, kindness.

So hop into something 
comfy and let's get to it.

(upbeat music)

All right, my friends.

Let's begin standing 
at the top of the mat,

feet together, really together.

Lift up through the front body.

Ground down 
through the back body.

Draw your hands 
together at your heart

and just begin to feel 
your feet on the earth,

deepen your breath, 
relax your shoulders,

and lengthen up 
through the crown.

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

Moving with nice 
conscious breath.

Take a second here to 
just set an intention,

something positive 
that will serve you

in the present 
moment here as you ground.

And we'll gently bow the head
to the heart, chin to chest.

Feel that deep stretch in the
back of the neck right away.

And then slowly release 
the fingertips to the ground.

And inhale, reach for the sky.

Big stretch here as you exhale.

Rain it down and forward.

What's up, Benji?

Inhale, lift up halfway.

Find length through the crown.

And then let's go ahead 
and pull the elbows back.

Long beautiful neck here.

Exhale, soften and fold.

Take a couple of breaths here.

Bend the knees as 
generously as you need.

And let any stress or 
tension you've been carrying

just drop, melt 
off the shoulders.

Release and let go.

And then release, and we'll
bring the hands to the earth.

Step the right foot back, 
step the left foot back.

Strong Plank Pose.

Take a couple of breaths here.

Rock front, rock back.

And then slowly lower 
all the way to the belly.

Cobra Pose, inhale.

And exhale to release.

Awesome.

Curl the toes under, 
press up to Plank Pose.

Take a deep breath in, and
exhale, Downward Facing Dog.

Take a couple of 
breaths here to work it out.

Pedal the feet.

You're going to 
really open the elbow creases

towards the front 
of your yoga mat today.

Melt the heart back.

Hug the lower ribs in.

And when you're ready, 
anchor through the left heel

and inhale, lift 
the right leg up high.

Start by turning all toes,
especially that pinky toe, down.

And just giving 
little baby pulses here.

As you do this craw, claw.

(laughs) Not craw, claw.

Claw through the fingertips,

baby pulses with the right heel.

Hug the front body up 
to meet the back body.

Find that external 
rotation in the shoulders

and lengthen through 
the crown of the head.

We're here for five.

Breathe deep.

Anchor through 
the left heel, four.

Three, two, and 
slowly release on the one.

Step forward.

Pyramid posture.

You're going to pivot on 
the back foot just a bit.

Left toes pointing towards the
front left corner of the mat.

Pull up through 
the right hip crease.

Inhale to find length.

And exhale to fold.

One more time just like that.

Inhale to find length.

And exhale to fold.

So you can bring 
the hands to rest.

Maybe bring them to rest on
the earth, fingertips on mat.

Or maybe bring them 
around to clasp the right calf

as you draw your nose 
in towards your navel.

Another option would be 
to interlace the fingertips

behind your tail or 
grab opposite elbow.

So find a variation 
here that feels awesome.

Keep strong, strong legs 
here as you breathe deep.

(deep breathing)

Nice long full deep breaths.

And then the 
next time you exhale,

slowly release the 
hands to the earth.

Lift the back 
heel all the way up.

Shift your front knee 
over your front ankle.

And let's lift up half splits.

So left inner thigh 
reaches up towards the sky.

Now you can play 
around here, of course.

Opening up through the hip.

Sending the left toes up high.

Or we'll work on 
squaring the hips

and sending the 
left foot out long.

So this really depends 
on what you're working on,

what you're trying to 
balance out on your body today.

And then for the 
last cycle of breath

we might wrap the arms 
around the calf again here.

If that's not 
available to you, no worries,

keep the fingertips 
on the ground.

Breathing deep.

And then slowly to 
come out of the posture

we'll release, 
bend that left knee in.

And then you're 
going to shoot it

all the way out 
to a nice low lunge.

Open the chest, 
open the shoulders,

breathe into the front 
of that left hip crease.

Inhale in.

And then exhale, 
plant the palms.

Step the right toes back.

Belly to Cobra, or 
chaturanga to Up Dog.

Take your time.

Inhale to open the chest, 
feel the abdominal wall,

those muscles 
stretch nice and long.

And then slowly back 
to Downward Facing Dog.

Deep breath in.

Long breath out.

(deep breathing)

Anchor the 
right heel and inhale,

lift the left leg up high.

Claw through the fingertips.

So again, go ahead 
and stay nice and square

with me here, my friends.

So turn the left 
toes down, down, down.

Anchor through your right heel.

So left pinky toe is really
turning towards the earth.

Then here we go, baby pulses

with the left heel, 
baby pulses up and down.

So firing up 
through the lower belly,

firing up through the glutes.

Deep stretch in the back 
of the right leg of course.

And we're opening 
through the shoulders here,

elbow creases towards the front.

Length through the crown.

Connect to your 
fire in that belly.

Connect into that warmth.

So don't resist it, 
just lean in.

So plug into what's 
coming up basically.

Don't resist, plug in.

We're here for 
five, four, three, two.

Slowly release on the one,
step the left foot up high.

Pyramid posture.

So turn the right toes out.

And just take a second to 
get situated in your body.

Pull that left 
hip crease up and in.

Reconnect with your breath.

Then on your next 
inhale find length.

So actively 
lengthen through the crown,

and then exhale, fold.

One more just like that.

Big inhale to lengthen.

And exhale to fold.

Now whatever variation 
you took on the other side,

give it a try on this side.

So if it was 
interlacing the fingertips,

maybe clasping opposite elbow.

Reverse namaste is 
always an option here.

Breathing deep.

Or maybe 
fingertips stay on the earth.

Or maybe the palms 
come to cradle

the left calf here

as you draw the nose in.

Squeezing our 
thighs towards the midline.

You got this.

So we're creating 
stability around the joints,

building strength, and 
working on flexibility.

The most important thing and
the true, true value of yoga

in my opinion is marrying
the breath to the experience,

letting it come out of that
relationship with your breath,

which is what we need 
to perform as a dancer,

to be present, joyful, 
connect the emotional body

and the physical body, 
unite them as one.

Nice work. Slowly release 
the fingertips to the earth.

You're going to 
shift your left knee

in line with your left ankle.

Lift the right heel up.

Here we go.

Inhale in.

Exhale, lift from the 
right inner thigh first.

So take your core 
strength with you.

Really move from 
your center here.

Turn the right toes down.

And then from here we can
start to open up as feels good.

Or maybe you keep working
on this nice square opening.

Or maybe let's 
say dance of the two.

Make sure you're breathing
nice long smooth deep breaths.

And maybe for the 
last cycle you work

to bring the hands 
behind the leg here, the calf.

(deep breathing)

And then slowly from your
center bring that right knee in.

Squeeze it in, 
squeeze it in, squeeze it in.

And then shoot it out, 
nice low lunge.

Step it lightly.

And then open the chest.

Inhale, open the shoulders.

Feel that big stretch in the
front of the right hip crease.

And then exhale, plant the
palms, step the left toes back.

And vinyasa, belly to Cobra, 
or chaturanga to Up Dog.

Feel the front body 
lengthen as you open the chest.

And then exhale, contract 
and send it up and back,

Downward Facing Dog.

Deep breath in.

Long breath out.

Beautiful.

Ragdoll, so step the right
foot out behind the right hand.

Left foot up 
behind the left hand.

Feet nice and wide.

Then big inhale 
lifts you up halfway.

Exhale to fold.

Interlace the fingertips behind.

And you're going to bend 
the elbows left to right.

Lift the toes up 
for just a breath.

Inhale to find length.

And then exhale to draw 
your nose towards your navel.

So you can bend the knees 
as generously as need here.

Otherwise we'll work 
to straighten the legs.

Again, elbows left to right.

Really pressing into all 
four corners of the feet.

Listen to the 
sound of your breath.

One more cycle.

And then release.

Tuck the chin, bend the knees,

so much so that your belly
comes to the tops of the thighs.

Then slowly roll 
it up, take your time.

Imagine tearing your 
yoga mat in half here.

So you're really 
pressing into the feet,

engaging the legs, or pressing,

almost just imagining the
yoga mat tearing in the middle

as we lift, 
lift, lift, lift, lift.

Strong legs, strong legs.

Lift the chest, open the heart,

open the palms, Mountain Pose.

Without looking 
down, slowly bring

the feet together, 
really together.

Deep breath in.

Long breath out.

Slowly shift your 
weight to your left foot.

And inhale, lift 
the right knee up high.

Exhale, send the right toes out,

Warrior Three, airplane arms.

Right toes out, 
fingertips reach out.

Crown of the head forward.

Here we go, big breath in here.

Lift front body 
up to meet back body.

Open the chest, 
spread the fingers.

Exhale, contract navel to spine.

Right knee lifts up.

And then you can take 
a little open palm here.

You can also bring the hands
together when you lift up here.

Alright, here we go.

Inhale, send the 
fingertips out, right toes out.

Crown of the head forward.

And exhale, right knee comes in.

Let's bring the hands together.

Inhale, find that expansion.

And exhale, right knee 
comes in, squeeze and lift.

Crown reaches up, 
palms together.

One more time.
Big inhale, nice and slow.

Draw the navel up 
to meet the spine.

Tuck the chin into the chest.

Breathe and exhale, 
rounding through.

Cross right ankle over 
the top of the left thigh.

Inhale, lift the 
sternum to the thumb.

And exhale, Forward Fold.

Keep the right 
toes nice and bright.

Fingertips to the earth.

A couple of 
cycles of breath here.

Breathing deep.

So depending where 
you are in your body

and in your energy 
level and your mood,

or we have of course 
people from all over the world

practicing this with us, 
you can stay here.

If there's an arm 
balance here in your practice,

maybe you work towards that.

Too far up at the 
front of my mat here.

Maybe it's a toe stand.

Breathing deep.

So the most important 
thing is that you stay

really present in 
your body with your breath.

If you're in a variation, 
take one more big inhale

and then use 
your exhale to meet us

all the way back, 
all the way up here.

Standing, lifting right 
knee up towards the chest.

Lift, lift, lift, lift.

And then exhale to 
release, Mountain Pose.

Don't look down, keep 
your awareness and your focus,

your gaze out nice and front.

Then again, don't look down.

So just put your awareness,

your eyeballs on 
the soles of your feet.

And bring the feet 
together, really together.

And here we go again.

Shifting the 
weight to the right foot.

Deep breath in.

Then slowly release 
the fingertips down.

Open your palms, Mountain Pose.

Keep breathing.

Enjoy this time with 
your body, with your breath.

As you're ready, shift 
the weight to the right foot

and slowly begin to 
peel the left leg up high.

Fire up your core.

Big breath in, lift 
up from the armpit chest.

Nice long beautiful neck.

And here we go.

Slowly sending it out, 
Warrior Three.

Just checking in on this side.

Working it out, 
balancing the right

and the left side of the body.

Lift the front body 
up to meet the back body.

Draw the navel in and up.

After you've taken 
a couple of breaths

to go through your 
checklist, find a flow.

So you inhale in here, 
lift the left inner thigh up.

Exhale, slowly lift the left
knee up towards your chest.

Inhale to expand and fly.

And exhale to reel it all in.

Inhale, open, fly, 
soar, look forward.

Exhale, bring it in.

Let's do one more.

Try to create a full 
body experience here.

Lift the corners 
of the mouth slightly.

Go way beyond the physical body.

Connect to your energetic 
body and then reel it in.

We'll cross the left 
ankle over the right.

Inhale in, lift the chest.

And exhale all the 
way down and forward.

Awesome, you're doing great.

Breathe deep, stick with it.

If this is challenging for you,
meet your appropriate edge.

Keep the toes bright, 
the shoulders relaxed.

Breath nice and full.

So for the 
variations on this side,

you can just stay 
in the Forward Fold.

If you want to 
try to arm balance,

you plant the palms.

You create space in the 
shoulders, lots of stability.

And you create a 
little shelf here

with your forearms 
as you look forward.

And just rock front and
back, maybe lift the toes.

Maybe the toe stand is 
the variation you choose.

Or maybe you just stay put here.

(deep breathing)

Then take one 
more cycle of breath.

And then slowly 
bring the hands together

and take your time as 
you rise all the way back up.

We'll bring the left knee
all the way up to the chest.

Squeeze and lift, 
squeeze and lift.

Press down 
through your right foot.

And then slowly release 
everything, Mountain Pose.

Open the hands out.

Lift the chest up.

Inhaling deeply.

Then exhale to relax your
shoulders and draw the belly in.

Without looking down, 
nice and slow,

you're going to 
open the legs wide.

Turn the toes as wide 
as your yoga mat here.

Let them spill off the edge.

Then inhale, 
imagine this upward current

of energy 
through the front body.

Grounding through the back body.

So lengthen tailbone down.

Then inhale, 
hands come together.

And exhale nice and slow,

as if you were 
sliding down a wall.

So you're going to 
move nice and slow here.

Coming all the 
way down into Malasana

or your version of a yogi squat.

So take your time, 
slide down, down, down.

When you get there, if 
the heels come up, no problem.

If you have to adjust 
your feet, no problem.

We'll bring the 
outer edges of the arms

to the inner thighs, inner knee.

And we'll create a 
little resistance here

as we squeeze the 
legs in towards the arms

and press the arms 
out towards the legs.

Use this energy here to find
more length through the torso.

Nice long beautiful 
neck, lots of length.

Lifting up through the crown.

Take a deep breath in.

Then try to keep the 
outer edges of the feet

firmly planted as you 
release the fingertips forward.

Then inhale, just 
press up just a bit.

We're here for five, four,

so you're not 
dropping down here.

Three, two, and with 
control, with grace on the one,

fingertips come behind you.

We lift the toes first.

And then slowly come to a seat.

Now, bring the feet in front.

We're going to windshield 
wiper the legs, so 90, 90.

So just take the 
knees over to one side

two 90 degree angles here

and find a little 
lift through the chest.

And then to the 
other side, 90, 90.

Lift the chest, breathe.

And then lift it back up, soles
of the feet come together.

We open the knees wide.

Open the feet like a book here.

Let the thighs grow heavy.

Inhale to lift the heart.

Find soft easy 
movement in the neck.

And stay here lifted.

Or on an exhale, 
contract navel to spine

and slowly send 
your heart forward.

Pull the elbows 
left to right a bit here

and look forward 
as if you were looking

like off into a pond.

So give yourself 
a little image here.

Inhale in.

Exhale, tops of the thighs
grow heavier, and ground down.

And then slowly release.

Awesome work.

We'll come to 
lie flat on our back.

Take your time.

And when you get there, hug
the knees up to the chest.

Take a deep breath in.

Inhale, lots of love in.

And exhale, lots of love out.

Peel the nose up 
towards the knees.

Inhale.

And exhale, maybe you grab
the outer edges of the feet.

Create more space 
with every breath in.

And soften with 
every breath out.

Happy Baby Pose.

Nice and slow, 
you'll lower the head,

the neck, the shoulders.

You'll take the 
soles of the feet up high.

Then bring your elbows in
and open the knees out wide.

Take any soft easy 
movement here that feels good.

Maybe straightening 
one leg and then the other.

And then we'll 
release everything.

Extending the legs out long,

wiggling the fingers, 
wiggling the toes,

bringing the arms to 
rest gently at your sides.

When you're ready, 
find stillness,

take a deep breath in, smile.

Exhale, close your 
eyes and relax everything

for just a moment here.

Take a second 
to just take stock,

give thanks for your body.

If you have something 
that's in the healing process,

trust the divine 
timing in that, of that.

And then slowly without 
looking, bring your index finger

and thumb together to touch,

a little mudra 
in the hands here.

Take a deep breath in.

And exhale.

Thank you so much 
for sharing your time

and your energy with me.

Please share 
this video with anyone

who you think it 
might be useful for.

Take good care of your 
body, but also your mind

and your heart space as 
well, for it's all connected.

I'll see you next time.

Namaste.

(upbeat music)