- Hey everyone and 
welcome to Yoga with Adriene.

I'm Adriene and this is Benji

and today we have a 
yoga for depression.

This is for anyone and everyone

who just wants to process
whatever they're feeling today

and hopefully move the energy

so it's flowing 
in a way that serves.

Hop into something 
comfy and let's get started.

(upbeat music)

Alright my sweet friends.

Let's begin lying down.

Yay.

Things are already lookin' up.

Come onto your back

and we're gonna bring the 
soles of the feet together

and very gently 
open the knees out wide.

The lower back is kind 
of lifted from the yoga mat.

You're gonna bring 
your left hand to your heart

and your right 
hand to your belly.

Thank you so much 
for choosing this video

and for joining me.

I'm sending you so much love.

Let's practice here together

with an open mind, 
an open heart.

See if we can move some of
the energy of the body around

and find what feels good, yeah?

Press into your head.

Lift your heart.

Draw the shoulders 
down away from the ears.

Snuggle your 
shoulder blades together

and then release 
back onto the ground.

Relax the weight of your body

completely and 
fully into the earth.

Then close your eyes.

Trust me.

Trust yourself.

Trust this practice.

Take a moment of calm, 
a moment of quiet here

to notice your breath, 
feel your breath,

and eventually start 
to listen more deeply.

Then slowly but surely 
begin to deepen the breath

and feel the rise and 
the fall of your hands

as you inhale (inhaling) 
and exhale (exhaling)

(inhaling)

(exhaling)

Imagine your breath 
here like waves of the ocean.

Inhale.

(inhaling)

The wave rises and 
crests and exhale, it falls.

(deep breathing)

Then nice and slow so we're
calming the nervous system.

Again, keep open mind, 
open heart here.

Nice and slow you're 
gonna open the left arm out

gently to your side

and then open the right 
arm out gently to your side.

Then nice and slow 
you're gonna inhale (inhaling)

And then exhale, just 
rock onto your right ear.

Keep breathing.

(exhaling)

Listen to that ocean breath.

(inhaling)

So maybe you connect 
to an Ujjayi breath here,

creating a soft 
restriction in the passage way

in the back of the throat.

(deep breathing)

Then roll the 
head back to center

and rock onto the left ear.

Keep breathing.

(inhaling)

Listening to that ocean sound.

(exhaling)

Inhaling.

(inhaling)

Relaxing the 
shoulders as you exhale.

(exhaling)

Then inhaling.

Come back to 
center with the head.

Bring the hands to the 
outer edges of the legs

and then closing nice and slow.

Then press the 
feet into the earth.

Hug the knees into the chest

and give yourself a hug.

Notice what it feels 
like to give yourself a hug.

So there's the stretch,

but there's also this 
action of self love here.

Roll a little side to side.

Rock front to back.

Whatever feels good.

Keep breathing that full, 
deep audible breath.

(exhaling)

You got this.

You got this.

(deep breathing)

Great.

Then you're gonna slide the
hands to the backs of the thighs

and you're gonna 
rock front and back,

rocking and massaging 
the length of your spine.

As you're ready,

(inhaling)

find a little momentum.

And do it a couple times.

(deep breathing)

Rock all the way up to 
a nice cross-legged seat.

Then take the left hand 
to the top of the left thigh.

Swim the right 
fingertips behind.

Take a gentle twist.

Inhale, lift and lengthen.

And exhale, twist.

(exhaling)

Release back to center.

Right hand comes to 
the top of the left thigh.

Same thing, inhale to 
lift and exhale to twist.

(exhaling)

The body stores emotion, yes?

They're all tied into 
one another, all of it.

Just focus on the movement.

You don't need to 
focus on anything else

or fixing anything 
or changing anything.

Just focus on the sensation
of the movement and enjoy.

Palms come to the knees,
create a little leverage here.

As you inhale, lift your heart.

(inhaling)

And exhale, round 
through the spine.

(exhaling)

Inhale, lengthen 
through the spine, lift up.

(inhaling)

Strong exhalation as 
you bring chin to chest.

(exhaling)

One more time, 
here we go, giddy up.

Inhale.

(inhaling)

Exhale.

(exhaling)

Beautiful.

Inhale, lift and lengthen.

Hands to heart.

Anjali Mudra.

Close your eyes.

Continue to listen to the sound
of your breath, your spirit.

Then whisper the 
mantra quietly to yourself.

The universe is for me 
and so is everything else.

Again.

The universe is for me 
and so is everything else.

And one more time.

The universe is for me

and so is everything else.

Great.

Release the fingertips.

Press the palms 
forward up and back.

Open the eyes.

Inhale in.

(inhaling)

Exhale out.

(exhaling)

Inhale, pinkies 
reach up towards the sky.

Nice, slow, conscious movement.

(inhaling)

Then exhale, bend 
the elbows, break free.

(exhaling)

Cactus arms.

Open the chest.

Beautiful.

We're gonna come 
forward onto all fours now.

Take your time.

When you get there, drop the
elbows where the hands are.

Then when you get there, 
walk the knees back.

Then when you get there, 
inhale, look forward.

Find a little playfulness here.

Claw the fingertips.

And then exhale, 
melt your heart back.

Surrender.

Surrender to that 
which you can't control.

Feel a nice 
opening in the shoulders,

a soft release in the neck.

Breathe deep.

You might wag your 
tail a little bit here.

(deep breathing)

Gorgeous.

Then slowly come up.

Nice and slow.

Move with care, 
with consciousness.

You're gonna walk the 
knees up towards the wrists.

Curl the toes under.

Excuse me, bring 
the toes together,

and then curl the toes under.

Then we're gonna come into
a little froggy shape here.

Knees open wide.

If this hands forward 
variation doesn't work for you,

just make an adjustment.

Bring the hands up.

Breathing deep.

Opening the hips.

(shuffling)

All sorts of 
shite on my mat today.

Okay.

(deep breathing)

Alright.

Smell whatever 
smells you smell here.

Your armpits, your deodorant.

Notice the quality of air.

Stay present.

Notice the thoughts that come up

and then acknowledge them

and then come back to the
sound of your amazing breath.

(deep breathing)

Then slowly we'll come up here.

Turn out so you can see me.

We're gonna come up 
onto the fingertips.

Then nice and slow 
you're gonna draw the knees in.

Then from here, 
one slow, conscious,

beautiful movement, guys,

Forward Fold.
Drop the heels.

Forward Fold.

Oh, yeah, that's what's up.

Uttanasana.

(deep breathing)

So if things have 
been a little frantic

or stressful or blue,

if you've been 
carrying around any weight

that you know is 
just not helping you out,

it's not helping you 
move forward or evolve

or it's not allowing you to
really be present with what is,

just imagine it, close your
eyes here in this Forward Fold

and just imagine it 
spilling off your back.

Whatever you're 
carrying on your back,

just imagine it releasing here.

(exhaling)

Then tuck your chin.

When you're ready, 
slowly roll it up.

Then feel your feet 
really press into the earth here

as you stack up 
through the spine.

Then really 
hold your heart high.

Hold your head high.

Just let the 
body respond to that.

Then open your heart even more,

whatever that means to you.

Open your mind, choose to.

Then let your 
body respond to that.

Bring the hands to the waistline

and take a nice power pose here.

Inhale, lots of love in.

(inhaling)

Exhale, lots of love out.

(exhaling)

Inhale, bend the knees.

Exhale, jump the feet out wide.

Jump.

(grunting)

Then turn the two big toes in,

or turn your feet in just a bit.

Press into the 
outer edges of your feet.

Then swim the fingertips around.

Smile a little bit

as you interlace your 
fingertips behind your back

and then draw the 
knuckles down and away

and open your 
heart and your mind.

Lift your heart and your head.

When you're ready, 
take it forward.

My favorite and 
most therapeutic pose,

Standing 
Wide-Legged Forward Fold.

Your choice, my friend,

to keep the fingertips 
reaching up towards the sky

or maybe you release the arms
and bring them to the earth.

I'd like for you to ask
yourself what feels good here.

You might take a twist, 
inhaling one arm up.

Then the other arm.

You might take a head stand
here if that's in your practice.

You might find stillness and
allow the breath to move you.

(inhaling)

You might be 
working towards one day

bringing the crown of 
the head to the earth.

(exhaling)

Move slow and 
move with your breath.

Trust yourself.

Surprise yourself.

(inhaling)

Keep the foundation strong.

So feet nice and strong, 
not gripping in the toes.

Arches of the feet lifting.

Inner thighs engage.

Then really make 
it your own here.

Move slow and mindful.

We're here for a 
couple more breaths exploring.

(inhaling)

Again, letting the breath or
your spirit guide you here.

(exhaling)

Think about 
(chuckling) what I just said.

Let your spirit guide you.

There's this trust and this
listening that has to happen

in order for that to be a truth.

(deep breathing)

Awesome work.

Make your way back up.

Take your time.

Move from a place of connect.

Maybe hands come 
to the waistline.

We are gonna hop the feet 
in just as a little reset.

When your feet land,

I want you to think of something
that you're grateful for.

Okay?

We're jumping the feet together

and we're jumping into gratitude

as a way of transitioning out
of feeling blue, depressed.

Getting the mind to 
be a little bit clear

or a little more clear.

Hopefully you felt a 
good rinse, a good flush,

after you rolled up.

Here we go.

Inhale, lift your heart, 
lift your head, bend the knees.

Exhale, jump into gratitude.

(exhaling)

A very humbling jump, as well.

Bring the feet 
together, really together

and close your eyes.

Bring your hands to your heart.

(exhaling)

Alright.

Mountain Pose.

Think of something 
that you're grateful for.

And when you have it, 
take a deep breath in

and then think of something
else that you're grateful for.

It could be 
anything, guys, anything.

Don't judge it.

It could be materialistic, 
it could be a blue sky,

it can be anything.

Take a deep breath in.

(inhaling)

Then exhale and then 
think of something else

you're grateful for.

(exhaling)

Then one more time.

Inhale.
(inhaling)

Exhale, release.
(exhaling)

Inhale, think of one more thing.

Inhale.

Exhale, out through the mouth.

(exhaling)

Just in case you didn't do it,

inhale in through the nose.

(inhaling)

Come on now. 
Exhale out through the mouth.

(exhaling)

Inhale, thumbs 
to third eye point.

Thank you for sharing your time,

your energy, and your truth.

We bow.

Namaste.

(upbeat music)