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

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I am Adriene and today we have
yoga for flexibility practice.

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A lot of times people think they
have to go to class for long

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periods of time in a really
sweaty environment and slam

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their bodies into poses to gain
flexibility and that is one way

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of doing it and it does work

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but another way 
is by slowly edging

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away at creating space mindfully
so this is a practice you can

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bookmark and you can do with
other practices most of it's

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floor work to help you slowly
but surely create space and

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become more flexible.

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Hop into something 
comfy and let's get started.

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(upbeat music)

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Alright, let's begin 
seated today.

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Come on down to the ground,
sit up nice and tall.

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We're gonna start 
with a little movement

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for the head and the neck.

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So take a second to get settled
in but when you're ready,

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you're going to begin by
drawing small circles with nose.

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So go ahead and 
establish one way

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and as you start to

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draw your circles, 
begin to become

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a little more 
aware of your breath.

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And then reverse your circle.

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Take it the other way.

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I'm joined today by my

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wonderful assistant, Benji.

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Alright, take one 
more cycle of breath here.

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Just creating a little space
in the neck and the shoulders.

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And then when 
you feel satisfied,

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bring it back to center and
we're just gonna come into

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alignment here for a moment.

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Find stillness, head over heart,
heart over pelvis.

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Maybe lean back 
a bit or sit up tall.

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Just be aware of this line of
the spine that carries you.

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And then take a moment here, 
I invite you to close your eyes

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and just notice 
how you feel today.

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What your energy's like.

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Because at the very least you're
gonna get a great stretch today.

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Something you can repeat

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regularly to 
increase flexibility.

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But going a bit further, you
have an opportunity to also

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practice flexibility in mind.

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Balancing the energy so 
you can go with the flow,

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be flexible. Alright?

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Hmmm?

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Open.

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With the eyes closed, take
one more moment here in your

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meditation posture to 
just be still and to notice,

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observe.

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Nice, now we'll bat the
eyelashes open and we're gonna

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start by taking the left hand
and we're just gonna take it all

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the way over towards right side
of the body and use the right

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hand to guide it a 
little further into the stretch.

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Most of us have come across
this stretch in gym class.

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The yogic version keeps 
an awareness up through

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the spine, heart lifted.
Take a deep breath in.

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If you want to go a little more,
turn your gaze toward the left

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side of your yoga mat,
toward your shoulder.

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One more breath here, inhale.

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Exhale to release and switch.

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Lifting up through 
the sternum, the heart.

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Continuing to add that layer
of breath and then if you like,

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you can look past 
your right shoulder.

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Beautiful, come back to center.

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Right hand's gonna 
come to left elbow.

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Then you're gonna 
guide it up and over.

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Little Vogue moment here.

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You can take the left 
hand to the back body.

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Sit up nice and tall,
big stretch, big breath.

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And then release.

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Left hand to the right elbow,

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bring it up and over, Vogue.

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And then big breath,
big stretch.

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Big opening 
through that rotator cuff,

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lifting the chest, 
awesome and then release.

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Beautiful, hands are 
gonna come to the knees here.

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We're just gonna inhale, smooth
the heart forward and then

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exhale round it through.

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You're gonna get a 
booty massage here.

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We're gonna start to wake up
through the hip sockets

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but also a little spinal flex.

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Think Cat-Cow here so inhale,
come forward,

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and exhale, round and back.

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Also, really 
great for digestion.

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We're gonna reverse the circle.

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Inhale, come forward.

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And exhale, around and back.

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Inhale, come forward 
and exhale, round and back.

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Awesome, sit up nice and tall.

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Now you're gonna turn on your
mat if you're not already there

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so that you can 
send your legs out long.

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Great, then bend the knees just
a bit inhale to reach for the

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sky and exhale 
to send it forward,

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Paschimottanasana
with bent knees.

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Round through the spine,
close your eyes.

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Stay open here, present with the
sensation and then in time you

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can work to straighten the legs.

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Nice, long, smooth,
deep breaths.

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Alright, so good for the legs,
the lower back.

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Take a deep breath in.

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As you breathe in, feel the
skin of your back stretch.

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Let it be that connected.

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Yes and then breathe out.

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Let's do one 
more for the kidneys.

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Big, conscious inhale.

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Feel it.

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And release,
awesome work.

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Slowly begin to roll it back up
and we're gonna come

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all the way to our backs. Yay!

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So we're gonna use the 
support of the earth here.

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So come onto your back and right
away you're gonna hug the knees

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up into the chest and give
yourself a great big hug and

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feel your lower back 
nice and flush with the mat.

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Feel the glutes stretch.

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You might rock a 
little side to side.

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Tuck the chin, 
continue to breathe nice,

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long, smooth, deep breaths.

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Great, then you're 
gonna hung the right knee in

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and slowly send 
the left leg out.

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So one knee in, one knee out.

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One leg up.

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Then release the left heel to
the earth if you haven't already

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and you're gonna press 
into your left thigh bone.

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In fact, go ahead and bring your

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left hand to the top 
of your left hip crease.

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And then we're gonna 
squeeze the right knee

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all the way up and in.

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Now, take a nice, 
steady, breaths here.

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Cycles of breath 
in and out, in and out.

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Might close your eyes.

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Beautiful, then slide your hands
now to interlace the fingers

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behind your right thigh.

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Then you're gonna inhale,
extend the right leg up high.

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Exhale, bend the right knee.

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Just bring it to 
a nice right angle.

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Keep it going, inhale to extend.

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Flex your toes towards 
your face and then exhale,

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bend at the knee.

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Inhale to extend 
and exhale, bend.

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Now it's okay if you're not
able to extend all the way.

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Just come to your edge, 
moving with your breath.

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Great, and on this last round
we're gonna point the left toes

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and then we're gonna 
point the right toes.

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We're just gonna do one 
more with the toes pointed.

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Awesome work, now from here
we're gonna bend the left knee,

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we're gonna 
cross the right ankle

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over the top of the left thigh.

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Then you're gonna interlace
the fingertips behind the left

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hamstring this time and we
come to thread the needle here.

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If you want to find some 
soft, easy movement here

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that feels awesome, you can.

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And if you want to extend

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the left leg up 
high here, you can.

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Breathe deep, 
squeeze your legs in towards

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your heart, your chest.

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Just really take 
this time for you.

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Enjoy.

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Feel supported by the earth.

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We'll slowly release 
the left foot to the ground.

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You're gonna unravel and

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then you're gonna 
send the right leg out all

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the way and then squeeze the
left knee up towards your chest.

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Now, take your 
right hand bring it

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to the top of 
your right hip crease.

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You'll find 
your foundation here.

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Nice and firm in the right
thigh bone down to the earth,

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flex your right toes.

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Great, then squeeze left 
knee up towards the chest.

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Pause here, 
just playing with your breath.

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Nice, easy inhales in, long
exhales as you breathe out.

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Try not to isolate 
just the area that

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you feel is being stretched.

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See if you can close 
your eyes and see

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the body as one moving part.

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Great, now 
interlace the fingertips

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behind the left thigh.
We got it.

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Inhale, left leg extends.

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Exhale, bending the knee.

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Nice right angle or what 
feels like a right angle.

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Inhale, lift it up.

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Find your extension.

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And exhale to bend.

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Moving with your breath, inhale.

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Lift and lengthen 
and exhale to bend.

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If you feel, if you're quite
flexible and you feel like this

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isn't enough, close your eyes
and really pay attention to the

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subtle body actions here as
you move with your breath.

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Great, do one more, 
inhale to find your extension.

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And then exhale, release
we're gonna bend the right knee.

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Cross the left ankle over the
top of the right thigh and then

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thread the needle,
interlace, squeeze and

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lift up towards 
the chest, the heart.

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Of course you can extend that
leg here if you like bringing

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more spaciousness into the
hamstring or stick with hip

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stretch by squeezing, 
squeezing in towards the chest.

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Breathe deep.

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Beautiful, take one more inhale

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and then we'll slowly unravel.

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Alright, left leg goes out,
right leg hugs in.

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You're gonna take 
your hand bring it to the

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outer edge of your right foot.

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Left hand comes to the 
front of the hip crease.

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Again, we do a 
half Stirrup Posture here

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or a half Happy Baby.

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Now, you're gonna 
pull the right knee down,

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stay firm in 
that left thigh bone.

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Breathe deep here.

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Tuck the chin just slightly,
then return to that conscious

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cycle of breath here.

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Nice, easy breath.

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Right hamstring's 
getting some sunshine.

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Mmmm.
Opening up through that hip,

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staying connected 
through that core.

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Finding that 
core stability always.

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Sweet, then slowly 
you're gonna release that.

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You're gonna guide your right
knee all the way in and then

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over towards the left 
side for a Supine Twist.

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Take a deep breath in here.

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And a long breath out.

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Then bring it 
back up through center.

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Send the right leg out.

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We'll balance it 
out on the other side.

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Here we go, 
hug the left knee in.

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Then you're gonna take 
your left hand bring it to

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the outer edge 
of your left foot.

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Right hand comes to 
the top of the thigh bone

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and here we go, check out.

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Stirrup Posture on this side.

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So many of us, you know the
right and left side of the body

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are not the same.

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We don't use them 
the same way, the same

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duration so just notice how

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they're different 
and tend to it.

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Stay present with your breath.

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Great posture to go ahead and
continue with our theme of just

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releasing, 
letting go this month.

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Clearing the path.

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Alright, slowly release,
moving mindfully,

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hug you left knee into the chest
and then continue to guide it

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all the way over 
into your Supine Twist.

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Close your eyes.

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Inhale lots of love in.

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And exhale, lots of love out.

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Awesome, slowly 
come back to center.

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You're gonna let both 
legs lay out long now.

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Inhale, reach the 
fingertips all the way up.

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Nice full body stretch here.

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Then you're gonna point 
the toes and you're gonna

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bring the hands into a fist.

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And we're gonna squeeze,
squeeze, squeeze everything.

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Engage your thighs,
engage your core,

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take a deep breath in.

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00:14:10,091 --> 00:14:13,052
And then release 
the hands and arms.

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00:14:13,052 --> 00:14:16,589
Bring them down, 
release the toes and ankles.

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00:14:16,589 --> 00:14:20,417
Let everything soften

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and be jelly-like.

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Close your eyes here

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00:14:26,075 --> 00:14:30,203
and just take a 
moment in Shavasana,

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the Corpse Pose 
to relax everything.

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00:14:34,518 --> 00:14:37,710
To open your heart, 
open your mind and reset.

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00:14:47,592 --> 00:14:50,423
Let your breath 
just be soft and easy.

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00:14:52,391 --> 00:14:55,194
And we just take a quiet 
moment here to surrender.

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00:14:55,194 --> 00:14:58,590
It's one way we can 
increase our flexibility,

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00:14:58,590 --> 00:15:03,029
move with more ease

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00:15:03,029 --> 00:15:06,602
by taking a moment
to surrender to the big picture.

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00:15:08,274 --> 00:15:12,404
Remembering and understanding

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that surrender is important.

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That we cannot 
control everything.

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00:15:18,484 --> 00:15:20,954
We do not control everything.

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00:15:27,527 --> 00:15:29,896
Stay here if you 
like or if you're ready,

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00:15:29,896 --> 00:15:31,998
we'll bring the palms together.

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00:15:31,998 --> 00:15:34,133
Bring the thumbs 
up to the third eye,

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00:15:34,133 --> 00:15:37,603
wiggle the toes, lift the
corners of your mouth slightly.

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00:15:37,603 --> 00:15:41,340
Start to wag your tail a 
little bit on the ground.

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00:15:41,340 --> 00:15:44,510
Take a deep breath in and as you
exhale nice cleansing breath

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00:15:44,510 --> 00:15:46,512
out through the mouth.

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00:15:48,848 --> 00:15:50,349
Beautiful.

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00:15:50,349 --> 00:15:52,718
The light in me 
recognizes the light in you.

280
00:15:52,718 --> 00:15:55,121
Thank you so much for sharing
your time and your practice with

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00:15:55,121 --> 00:16:00,059
me and with everyone around the
world practicing here together.

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00:16:00,833 --> 00:16:03,645
I'll see you next time.

283
00:16:03,645 --> 00:16:06,375
Namaste.

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00:16:06,375 --> 00:16:10,039
(upbeat music)