hello everyone and welcome to yoga with Adriene I'm Adriene and today we have a gratitude practice for you this is an awesome little ditty that you can do at home with your loved ones or you can shut the door and light a candle and do for yourself getting into the hips stretching the body from head to toe and most importantly connecting to gratitude I'm super grateful for all of you thanks for being here let's hop on the map all right so today we're going to begin in a nice comfortable seat of your choice so this could be on the knees and a little hero variation this could be in a nice easy cross-legged position and wherever feels good just take a second to you know you have the video rolling now you have everything you need to come into a nice seat and when you arrive you can make little adjustments as needed maybe a couple next circles maybe looping the shoulders a couple times blowing your nose scratch that itch and then whatever you have to do to just come into a nice still seat the hands can rest wherever they naturally fall or feel good either gripping the knees are a little more passive in the lab and then trust trust this moment trust yourself trust me and close your eyes sit up nice and tall wherever you are and begin to notice your breath so the focus of today's practice of course is gratitude and the sensations that we feel when we apply that attitude of gratitude sounds kind of hokey but I really believe in it so just take a second to notice how you feel so that as we move through our practice and move with gratitude we're already kind of connected to this idea of listening noticing so this might be a little difficult for you to just sit here with the eyes closed and stillness kind of waiting for the next thing or wondering if you even have time for this video if you should be doing this right now just trust that you wouldn't have started the video if you weren't maybe supposed to do it trust that this time is valuable and giving thanks is important as a way of anchoring the mind and connecting to the sensations that's art of noticing we're going to deepen the breath so nothing fancy here just easy breezy beautiful gratitude nice big breath in through the nose and the long breath out breathe with me inhale long exhale out this time in through the nose out through the mouth and two more just like that and notice how this affects your neck and shoulders one more awesome open the eyes slowly take a second here to just notice how you feel and then we're going to transition to all fours move nice and slow sweetly again taking this time for you you might give yourself permission here to forget what you know about yoga yoga practice again trust that you pick the right video and that gratitude is the way to go so as you come to all fours bring the knees nice and wide we're going to an extended child's pose or a pranaam the big toes kiss we spread the palms super wide just to extend awareness out through the fingertips and then inhale look forward and exhale send it back eventually forehead kisses the mat and again you trust yourself trust me trust the video so you don't have to look at the screen here just listen to my voice as you spread the palms super wide if the shoulders feel tight here go ahead and take the pinkies to the outer edges of your mat and go ahead and allow the elbows to rest the arms to rest on the earth now if this is not a comfortable position for you because of the ankles the feet or anything in between speaking to you another option here is to come to the elbows walk the knees in a little bit and then melt back like this you're not putting any pressure on the feet or the ankles right now also a really great shoulder opener so come to a place of surrender here that feels good whether it's extended Child's Pose or the variation there and then again take your eyes off the video and notice your breath relax your jaw and start breathing into the torso here all four sides so 360 breath in the torso so big big big full breaths close your eyes today's focus again gratitude growth with the eyes closed breathing in and out through the nose maybe sometimes finding a nice exhale or release out through the mouth no role here just conscious breathing I'd like for you to place gratitude at the helm maybe right in between your eyebrows your third eye maybe even you rock gently side to side here in the head massaging that space that point of intuition and then find a little stillness and take a second here while you're breathing stretching melting the heart to think about what you are thankful for and I I guess I hesitated there because there's so many things a long list perhaps or maybe you're having a little trouble so best you can I'll say that take a quiet moment here to think about the things that you are grateful for list them off quietly to yourself I am grateful for thank you for and then part two notice how you feel so a couple more moments here at the breath think about what you're grateful for and then part two notice how that makes you feel notice if it changes your breath can you allow it to affect your breath the sensations in your feet your fingers and notice the sensations around your heart center here if anything and if not no worries we're here to practice and connect to that awaken that so again no rules and slowly spread the palms as wide as you can stretch the webbing between each finger and take a deep breath in as you press actively into the tops of the feet and lift the weight of your body up back to all fours find extension through the crown of the head as you walk the knees underneath the hip points and then curl the toes under great walk the palms all the way to the tops of the thighs here then flip the palms just stretching the feet here as you inhale lift up through the crown inhale in gratitude exhale and yeah lots of gratitude in and we're off connecting with the breath exhale one more time here maybe you squeeze the shoulders up to the ears beautiful we're going to walk the palms back out tabletop position here so we have four strong posts here holding us up wrists underneath the shoulders knees directly underneath the hips spread awareness through the fingers once again stretching through the webbing in between each finger and then cat-cow but nice and slow today right stretching the belly as you inhale shoulders draw away and on your exhale starting at the tail curling under nice and slow trust yourself trust me trust the video here you don't have to look at the video once you have the hang of it moving with gratitude thinking about all the things that you are grateful for and then letting that go I'm just noticing how that makes you feel you move with gratitude when you hold that sense of thankfulness in your heart now it can begin to veer off the railroad tracks stretching in the places that feel good here maybe sending the hips a little left to right maybe coming off the wrist for a moment extending one leg and then the other so a little freestyle here to wake up your tired body perhaps you're practicing this post holiday and you need to just kind of work out the kinks you haven't been on your mat or you've been relaxing it's relaxing so this is good finding a really healthy way to balance out the mind and body here Yoga super awesome for that and then when you feel awesome on all fours go ahead and make your way to your belly any which way you like get centered on your yoga mat to get situated and then align the heels with your hip points so rather than being in or out so if you can align them right with the hip points toes pointing back press into the tops of the thighs the pubic bone and bring your elbows right underneath your shoulders then align the wrists with the elbows so we have like a nice right angle here and then spread the palms super wide press into the tops of the feet my friends draw the shoulders away from the ears by anchoring down through the elbows and inhale lift your chin forward open up through the throat open the heart chest collarbones why present all ten knuckles best you can inhale in then keep everything where it is but just slight tuck of the chin so that you can lengthen through the back of the neck a little bowing here in reverence moving again with gratitude breathing in and out sticking with the breath you might find a gentle sway here this is supposed to feel strong but also good so find what feels good here use your breath one more breath here strong in the arms strong in the legs nice open heart and then we'll ah take a little rest we're going to either stuck the forum's here you can actually stack the palms for a little pillow on the forehead bring the two big toes in elbow excuse me heels wide and then a little shaking of the booty yes hips left your right big breath in big breath out two more like that big inhale so great for the body big exhale let it go awesome gently lift the head lift the heart we'll walk the palms underneath the shoulders curl the toes under back to all fours great again find your four posts here press away from your yoga mat okay so whether you just practice a Thanksgiving holiday or not this is going to be great for anyone wanting to just have a solid gratitude practice so connecting to your Center right that energy that radiates from your core press into the tops of the feet lots of mindfulness through the palms as still here as we press away from the yoga mat so the neck is not hanging down here the belly is not hanging down here the shoulder blades aren't collapsed we are alive and awake people here we go press into the top of the left foot nice and slow so stay connected to your torso and what's going on in the body as you extend the right leg out long turn the right toes down towards the earth and lift up through your right inner thigh big breath in here nice and alive through the spine that Dunda that we talked about lower ribs drawing in here stay here if you're new to the practice and you're already shaking with joy or we'll add on by sending the left fingertips forward plug that left shoulder in as you continue to lift it through your heart center after you get a good vibe off the video take your gaze straight down shaking someone's hand with your left hand here plugging that shoulder in big breath in you got it big breath out to release ah other side go ahead and slap down the top of the right foot here breathe deep find integrity through the spine the neck the shoulders the belly and then Wilson the left toes out when you're ready big breath in here so we're pressing into both palms evenly there's a tendency to shift to the right here there's a tendency to stay open through the hip so it takes a couple moments here to go through your checklist explore your body use your breath again that vehicle of gratitude is moving in and out with the breath you got it one more big inhale in here lifting up through the left inner thigh stay here if you like now going through your checklist or right fingertips reach forward plug the right shoulder in again imagine shaking someone's hand here big big breaths welcoming a little bit of heat to the body you got it and then on your next exhale release awesome curl the toes under slide the palms to the tops of the thighs again and take a little wrist break so it could be a little massage it could be circles stick with your practice here we go downward facing dog you do have time we're making time now to connect to the big picture to give thanks and to move with gratitude with grace so when you're ready send the hips up high try not to think too hard but stick with your breath so we've already established that we're here to kind of practice as a tribute to gratitude and growth so surrender your thinking line to the practice and sometimes physical practice is important for that so focus on the sensations on your body stay connected to your breath as you pedal it out find what feels good here and then after you've found a little bit of movement here come into a place of stillness with the two big toes turning slightly in if the heels are nowhere near the ground who cares except your body where it's at today one more deep breath in here then we'll soften through the knees and go for a nice slow walk up towards the front edge of your mat doing awesome my friends take a nice forward fold here close your eyes a little bit of reverence here as you breathe in and out through the nose or mouth bend your knees give the lower back body a lot of love maybe he clasping the elbows here and letting go in the head the neck press into your feet close your eyes find that connection to the earth all four corners of the feet so good for you here even better if you're breathing deep long breaths and then release the arms if they're clasp and slowly roll up slowly stacking up through the spine make sure you're not gripping in the toes find a big beautiful lift in the heart and then continue your reach up with the fingertips all the way up towards the sky take a nice full body stretch here engaging through the legs as you inhale lift lift lift and then exhale hands to the heart Anjali mudra take a second to look at your hands in prayer and close your eyes again as you bring your sternum to your thumbs stay gauged in the legs lifted in the heart and again here with the eyes closed bring your awareness your attention to your breath and again to that which you are thankful for you it's just one thing this time one different thing and then notice how that makes you feel does it or can it affect your body here the energetic body or even the way that you're listening to your body again careful not to clinch through the toes or even in the eyebrows here soft in the face big breath in big breath out big breath in to reach it up inhale full body stretch exhale down through the midline palms together in prayer forward fold here take your breath in and now and then we'll plant the palms and step it back to plank so only have to plank poses in this whole practice so you can lower the knees or keep them lifted put everyone super alive from the crown of the head to the tip of the tailbone so whether you're here or here light it up big breath in big breath out lowers you down to the belly for Cobra or chaturanga to upward-facing dogs for working all different levels here move with your breath inhale in everyone exhale back to downward facing dog again you got it now drop the left heel lift the right leg up high lift from your right inner thigh again press into both palms evenly hug the lower ribs in take a deep breath then exhale step it up into a nice little lunge so lower the left knee and in fact walk that left knee out just a little bit today just a hair stack front knee over front ankle and then you're either here fingertips on the mat breathing or you're here fingertips interlaced on the top of the right thigh breathing careful not to just dump all the weight here especially if you're super flexy find a lift in the heart everyone or you're here so we're here who here are here stay strong in the back leg so it doesn't matter if the toes are curled or not for me just as long as you have a mindfulness there your body will tell you what feels best keep breathing here everyone pull the right hip crease back just a hair take one more deep breath in wherever you are and then exhale softly release turn the right toes out nice wide stance and bring the right palm over towards the left so you're either here on the palms or the fingertips even breathing in and out lots of gratitude in lots of gratitude out let your breath continue like this or instead of being here you could also release to the floor arms guys so here we have lots of options stick with your breath everybody and then check it out here's a little bit of fun so if you're on the palms you're going to curl the left toes under and step it back to downward dog if you're on the forearms you're going to curl the left toes under and slowly everyone step it back to dolphin so if you're already on the palms chances are maybe you're just going to step back to a down dog or you're going to give a little dolphin a try so remember in the beginning of our practice when we had the Sphinx pose that alignment that integrity in the arms the palms pressing into all ten knuckles find your breath maybe this is new for you a little fun draw your shoulders away from the ears breathe breathe breathe everyone then if you're in forearm you're going to lower the knees and plant the palms lift up to downward facing dog we'll meet everyone there if your knee and down dog come on to meet you I will drop the right heel and lift the left leg up high big breath in big breath out step it up into your lunge you know where we're headed now lowering the right knee walking it back just a hair breathe into the front of that right hip crease stack front knee over front ankle everyone breathe long breaths no rushing here today so feel the sensations in your body and since you know where we're headed you might close your eyes on this side whether it's fingertips on the mat and you're laced on the thigh or arms reaching up high you might close your eyes if you feel little off balance here hug the inner thighs to the midline feeling thankful right now for this channel or each other for this yoga mat for this roof over my head for my limbs for my heart my breath keep it going and then wherever you are take one more breath full-body experience in the shape and then exhale to the next thing here keep exploring the breath how long can you inhale how long can you extend that exhale left toes turn out left palm comes over to meet the right so again you know this but just a reminder each side is different right so you might have been on the forums and on the right side and a little different on the left side stay awake and alive through the neck and we find where we are here today nice strong breath so if you come to the forearms make sure you have that alignment of the elbows underneath the shoulders and the wrists in line with the elbows so they're not coming in or knots playing out nice attention to detail here and you're not expected to go there and be perfect right away right enjoy the ride the practice tending to your action your alignment it's part of the fun and it's also what of course it's all about so if you're on the palms here go ahead and curl the right toes under step the left foot back down our facing dog slowly if you're on the forearms we'll curl the right toes under slowly unravel stepping and the left knee back and coming into dolphin one more time here so if you're new to this who you're having a heyday I'm sure I'm having a heyday here and I'm not even you I'm not even new to this so this can be a difficult shape for many reasons so stay strong in your foundation stay connected to your breath one more breath here guys and then if you're in form come to the knees we'll meet downward facing dog here comes that last plank we got it draw the navel up to the spine little core work here as you slowly roll through come to top of a push-up breathe deep here everyone tapping the right toe off the yoga mat you got it gaze straight out in front then back to Center a little strengthening left toes off the mat keep pressing away navel draws up back to Center two more times so we got this to the right back to Center to the left last one we got this tap the right toes up to Center stick with it to the left don't rush back we got this and then slowly lower down great knees together we swim the fingertips around Child's Pose yay crazies take a deep breath in and on an exhale let it go let the shoulders relax let the back body stretch with each inhale close your eyes trust and slowly we'll reach the fingertips forward come back to all fours and this time swing the legs to one side come on to your bum and send it all the way to flat back stretch the legs out long get centered on your mat take a nice big full body stretch inhale lots of gratitude in exhale lots of gratitude out just say thank you and float the fingertips down hug the knees in towards the chest give yourself a big hug close your eyes lengthen through the back of the neck find movement that feels awesome here and again say thank you when we connect the mind and the body and the heart I actually come into this place of gratitude when I lay my head down on my pillow at night after a long day my first thing is a big breath in thank you for this breath thank you for this breath is always a great place to start especially if you're feeling like the sky the world roof whatever is coming down on you take a deep breath in and start by saying thank you put his breath so we're going to end with the twist nice reclined twist here sending the fingertips out left to right or you can bring the fingertips to interlace behind the head so we have options here and then letting the knees melt heavy over towards the left maybe turning onto the right ear if the arms were extended you can bring the left hand to the outer edge of the right thigh the right fingertips outlaw breathe into your belly great for digestion here great for the internal organs stay nice and long through the neck best you can close your eyes enjoy your breath we're almost done so stay focused stay calm present and then slowly we'll melt it back to Center enjoy it just this little bit of practice is like expanded my awareness to kind of look outside and notice it's a gorgeous day and again twisting to the other side now breathing into the belly take one more deep breath in here and as you melt back to Center ask yourself what would be good in your yoga wheelhouse your yoga tool belt what would feel good would it be a happy baby maybe a bridge pose a shoulder stand maybe a headstand if you have an inversion practice maybe you're practicing this video with someone you catch their eye here maybe grab their hand and if you're not and you just got sad like oh I'm doing yoga long walk I'm doing you'll go alone to so it's all good you're not alone because I'm here with you now we're not alone we have everything we need right here so do what feels good here so this is going to be a little freestyle if you're ready for a relaxation and we'll bring the hands to the ribcage here or the belly and slide the legs out long and so eventually we'll come to this shape hands on the belly or the ribcage will crawl the shoulder blade shimmy them right underneath the heart space and end with some belly breathing relax the legs again if you're doing your own thing you're doing an inversion or you started making out with the person that you're doing yoga with right on if you're doing your own thing enjoy it I think that's wonderful otherwise maybe you come to a little relaxation here where you just give your belly some love breathing into it remember that transformation doesn't always mean crunches faster harder louder stronger it's also the tender things and the gratitude goes a long way especially with the breath so thanks so much for sharing your practice with me I'm so grateful for you and this channel in this conversation that we're having fact that we're all doing yoga more and more in this day and age so wonderful thank you so much have a great rest of your day