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- Hi everyone!
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji,

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and today we have a practice

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that focuses on the low
back and the hamstrings.

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I think you're gonna love it,
it's super stretchy,

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low to the ground, and
sure to make you feel good.

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

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(upbeat music)

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Alrighty, my friends, welcome.

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We're gonna start
seated because today's practice

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is all low to the ground,
nice and supportive.

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So come on down,

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you're gonna come to
the center of your mat.

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If you want to
kick it old school,

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you can move the fleshy
part of the buttocks aside,

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just really feel your
sits bones kind of ground down.

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Hats off to you for
taking time for yourself,

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we're gonna jump right
in by taking a big, deep,

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loving breath in
through the nose.

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Exhale, relax your shoulders,

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and you're gonna come
into a little position here

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with the knees up and
the feet kind of grounded

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on the earth.

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Then take your
hands back to support you,

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fingertips can turn out here

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towards the back
edge of your mat.

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And again,
another big breath in.

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Maybe lifting the chest,
the heart a little bit,

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and then exhale,
relaxing the shoulders down.

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And then one more
big, loving breath

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just to kind of ground
down in this moment.

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Awesome, then when you're ready,

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we're gonna allow
the knees to fall gently

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to one side, any side,
and pause there.

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As you do this,

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you're gonna think
about drawing the thigh bones,

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this femur bone here, up
into the socket on both legs

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so you kind of
find a little lift,

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and take a deep
breath in.

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And use your
exhale to come through

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and take it to the other side.

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And same thing, when
you get to the other side,

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pause here and best you can,
your thigh bone,

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imagine this thigh
bone kind of hugging in

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and it just
kind of lifts you up,

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you find this kind of gentle
lift from the pelvic floor.

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Take a deep breath in.

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And as you exhale,
come back to center.

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Now you're just gonna
rock and roll, back and forth,

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and as you do this,

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your bum will come
closer towards your heels.

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Benji's already sleeping.
(chuckles) We just started.

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And then eventually,

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you're gonna come
all the way to your back

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and your sits bones
are gonna be close

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to your heels, knees up,

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and if you want to center
yourself in the mat, you can.

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And then three
nice long breaths here.

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Inhaling in through the nose.

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Maybe feeling the
belly rise as you breathe in.

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And relaxing the
weight of your body

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into the earth
as you breathe out.

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For your next two breaths,
maybe close your eyes,

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trust me,
trust yourself.

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Trust the video.

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And feel your back
supported by your yoga mat.

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You know, what if this practice

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could help change
the course of your day,

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could guide you to
feeling more balanced.

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We're gonna
stretch you out today

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so that you can feel
closer to your optimal health,

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because when you feel good,

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everything's better. (laughs)

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Brilliant, quote
me on that. (chuckles)

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But it's true, right?

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When you feel good,
you're in a better place

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to help others, to do
your best,

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to spread love, whatever it is
you're going for, right?

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And it'll be
different for everyone.

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Okay, so knees are up,

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we're gonna really ground
down through the left heel

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and draw it a little
bit closer to your left hip.

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Feel that strong connection

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through all four corners of
your left foot and from there,

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we'll slowly take the
right foot up towards the sky.

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So rather than focusing

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on straightening the
right leg here to start,

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send your awareness, your
mind's eye, to your low back,

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what's going on.

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See if you can scoop your
tailbone up towards the sky,

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let your low
ribcage get really heavy,

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your abs kind of turn on
here, (snaps fingers) hey-oh,

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and your low back becomes
nice and flush with the mat.

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So start with
the foundation, right?

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That which is
touching the earth.

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Left foot nice and planted,

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low back nice and
flush with the mat,

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now we can start to pay
attention to this extended leg.

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Go on and bend the knee
generously here to start,

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and you can take your
fingertips and if they can,

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maybe interlace
them behind your thigh.

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If they don't reach,

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you can maybe pause the video
and grab like a dish towel

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just to kind of give
you a little extension,

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or if you have
a yoga strap, awesome.

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A neck tie works,
a small rope, whatever.

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Okay, but make it work here,
don't get discouraged.

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Alright, then
same action as before,

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imagine your thigh
bone really dropping down

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into the hip socket

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and here we kind of
have gravity to help us.

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And wherever you are today,
take a deep breath in

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and as you exhale,
see if you can draw

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your knee closer
towards your face.

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And if the leg starts
to straighten, awesome,

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if not, no worries,
keep it nice and bent.

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Then let your shoulders get
heavy, keep the chest open here,

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and we're just gonna
point and flex the right foot

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as you deepen your breath,
nice and easy.

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Tuck the chin slightly

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to lengthen through
the back of the neck,

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and now, again,
if you feel comfortable,

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close your eyes.

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Maybe rotate the ankle
one way and then the other.

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Great, take one more
cycle of breath here,

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option to peel the nose up
towards the thigh bone here,

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just lifting,
creating space in the spine.

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Breathing, breathing, breathing.

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And then releasing it on
an exhale, nice and slow.

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Okay, keep your
right foot lifted,

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you're gonna
bend your right knee,

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from here we're
gonna take the hand

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and we're gonna grab the
outer edge of the right foot.

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If the hand doesn't make it,

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you can use the dish
towel or the strap here,

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you can also just hook
your fingers on a pant leg

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or clasp your right shin.

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So there's always options,

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use the mantra
find what feels good

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to help guide you moment to
moment, really make it your own.

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It's all good if
the legs are tight,

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you're not alone. (chuckles)

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If the low back is tight,
you're not alone,

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that's why we all
selected this video.

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Alright, coming into a
little Half Stirrup Posture,

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your version, when you're ready.

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The action here is again drawing
that right thighbone down,

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right hip crease down with it,

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and then sending the
sole of the right foot

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up towards the sky.

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Left hand can rest gently
on the belly or the ribcage,

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and we're gonna slowly
drop the right shoulder down,

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allowing the right hamstring
to get a good stretch here

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as you again pull
that right hip crease

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down towards the front
right corner of your mat.

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Keep your left knee
pointed up towards the sky,

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so we're working to create
full body awareness here always.

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More loving
awareness with each practice.

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Take one more
deep breath in here,

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see if you can soften
the skin of the face.

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Awesome, and
then slowly release,

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right foot comes
to the earth, it plants.

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Same action as before,
we're gonna take the knees

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over towards the
left side of your mat.

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Great, hands come
to the low ribs here

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or you can take them out,
Texas T, whatever feels good.

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Take a deep breath in here,

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low back can come off
the mat here for sure.

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If you need a little more,

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we're gonna take the left ankle

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and cross it over the
top of the right thigh.

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Try to keep both feet active,
so not relaxed here,

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but a little energy in the toes.

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And then returning
to the breath here,

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you can close your eyes or
just gently soften your gaze,

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and feel your
breath as you continue

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to extend the inhale

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and lengthen your exhales.

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Alright, draw your
navel in just a bit,

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and from center,
begin to roll it back up,

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both feet planted
firmly on the ground.

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Good, scoop your tailbone up,

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let the low back
get flush with the mat,

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low ribs get heavy,

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and one more time
kicking the right leg up.

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This time, flex your right
toes actively towards your face

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or your third eye,

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and you can repeat
what you did before,

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interlacing the fingertips
behind the hamstring

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or taking a modification
with a homemade prop.

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Or this time, we might try to
slide the hands to the calf

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or if you're ready, you can
take your index finger and thumb

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to the big toe.

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Sorry, it's index finger,
middle finger, and thumb,

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and bring it to the big toe

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and breathe here.

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Use your foundation,
navel drawing down to the spine,

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abs turned on,
left leg firmly planted.

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Find your breath.

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Awesome work, take one
more cycle of breath here.

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Option to peel the nose up
toward the top of the thigh.

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Good, and then slowly release.

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Right foot comes to the ground,
check it out,

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right knee, just right knee's
gonna open towards the right

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for a little
Half Baddha Konasana.

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So you can keep the
left leg firmly planted

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or we can start to
extend the left leg out long

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so you're in kind of like
a Reclined Tree Pose here.

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And resist the urge to
try to force things here,

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just kind of notice
and use your breath

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and take a more
restorative approach.

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So left foot can
be active or relaxed,

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I'll leave that to you.

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Hands can rest on the low
ribs or if you're feeling it,

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take the arms all
the way up and overhead.

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Again, little Reclined
Vriksasana, Tree Pose.

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Take the deepest
breath you've taken all day,

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big inhale.

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Good, exhale,
bring everything back,

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knees come up,
feet return to the earth,

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we'll walk the heels up

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and take it to the other side.

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One cycle of
breath in and out here,

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inhale lots of love in.

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Exhale, lots of love out.

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Walk the right
heel up towards the hip,

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plant it firmly,
dig into your right heel,

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feel your center turn on,
find your foundation,

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and then when
you're ready, from there,

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take the left leg up high.

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Keep the left knee
bent here to start.

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Again, imagine that
thigh bone getting heavy,

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dropping down in the socket
here, so lots of awareness.

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Great, and then maybe
we interlace the fingertips

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behind the hamstring.

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Maybe you were
taking a modification here.

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Good, and then just take
a second to point and flex

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the left toes, breathing.

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And then maybe
rotating that ankle one way

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and then the other.

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And pay attention,
notice what's going on.

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I'm noticing my left
ankle is a little sticky.

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And after a little articulation
in the foot and ankle,

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you can work to straighten
the leg just a little bit

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if it feels right, if not,
no worries.

246
00:12:45,542 --> 00:12:47,458
Peel the left hip crease down,

247
00:12:49,667 --> 00:12:51,834
breathe, breathe, breathe.

248
00:12:59,708 --> 00:13:02,000
Excellent, for this
last cycle of breath,

249
00:13:02,000 --> 00:13:05,166
option to lift the nose
towards the top of the thigh.

250
00:13:05,166 --> 00:13:07,834
Feel this excellent kissing
of the low back to the earth,

251
00:13:07,834 --> 00:13:08,917
should feel good,

252
00:13:08,917 --> 00:13:11,000
hips drawing down in the socket,

253
00:13:11,000 --> 00:13:13,917
lots of awareness in
the whole body.

254
00:13:13,917 --> 00:13:15,708
And then slowly release.

255
00:13:15,708 --> 00:13:19,208
You can bend your knee,
keep your left foot lifted.

256
00:13:19,208 --> 00:13:22,667
Left foot lifted,
say that five times fast.

257
00:13:22,667 --> 00:13:24,333
And we're gonna
take the left hand

258
00:13:24,333 --> 00:13:27,750
to the outer edge of the
left foot as you're ready.

259
00:13:27,750 --> 00:13:30,208
Pay attention to the
sensation in your left hip,

260
00:13:30,208 --> 00:13:34,583
feel that awesome compression
in the left low back.

261
00:13:35,500 --> 00:13:36,959
And when you're ready,

262
00:13:36,959 --> 00:13:39,667
take it to your
version of Half Stirrup.

263
00:13:39,667 --> 00:13:41,041
So the stirrup is here,
of course,

264
00:13:41,041 --> 00:13:42,834
on the arch of the left foot.

265
00:13:42,834 --> 00:13:45,041
Your pose does not
have to look like mine.

266
00:13:45,041 --> 00:13:49,041
Just work with your body here
today and use your breath.

267
00:13:49,041 --> 00:13:50,250
If you're not breathing deep,

268
00:13:50,250 --> 00:13:53,625
then take a step back
and let's enhance that.

269
00:13:53,625 --> 00:13:56,041
Remember the
breath always come first.

270
00:13:56,041 --> 00:13:58,917
So left hamstring now
getting some sunlight.

271
00:14:00,625 --> 00:14:03,291
Notice if you've lost
awareness in your right leg,

272
00:14:03,291 --> 00:14:04,333
maybe the knee's coming out

273
00:14:04,333 --> 00:14:08,875
or the foot has come
unplanted, reestablish.

274
00:14:09,667 --> 00:14:14,458
You should be feeling a
strong, beautiful kind of like

275
00:14:14,458 --> 00:14:17,375
pressure point in the
left low back, upper hip,

276
00:14:17,375 --> 00:14:18,792
should feel good.

277
00:14:20,375 --> 00:14:21,542
Let's take one more breath

278
00:14:21,542 --> 00:14:24,458
to kick the left heel a
little higher towards the sky.

279
00:14:24,458 --> 00:14:26,375
Relax the left shoulder down.

280
00:14:28,875 --> 00:14:31,583
And then use your
exhale to release it gently,

281
00:14:31,583 --> 00:14:33,708
left foot comes to the earth.

282
00:14:33,708 --> 00:14:35,583
Inhale in deeply here.

283
00:14:36,667 --> 00:14:37,959
And on your exhale,

284
00:14:37,959 --> 00:14:41,834
melt the knees towards the
right side of your yoga mat.

285
00:14:42,875 --> 00:14:45,333
Let the hands come out Texas T

286
00:14:45,333 --> 00:14:48,083
or let the palms
gently rest on the low ribs.

287
00:14:49,041 --> 00:14:52,417
Tuck the chin again, lengthen
through the back and the neck.

288
00:14:54,625 --> 00:14:57,083
And breathe,
taking the right ankle

289
00:14:57,083 --> 00:14:59,792
across the top of the left thigh

290
00:14:59,792 --> 00:15:03,583
if that feels right for you
today, if not, just hang here.

291
00:15:10,667 --> 00:15:11,959
If you haven't already,

292
00:15:11,959 --> 00:15:14,041
maybe try a
couple audible breaths,

293
00:15:14,041 --> 00:15:16,583
really anchoring your mind,
the busy mind,

294
00:15:18,083 --> 00:15:21,583
in the sound of your breath,
with the sound of your breath.

295
00:15:29,625 --> 00:15:31,875
And then from center,

296
00:15:31,875 --> 00:15:33,083
activate the core just a bit,

297
00:15:33,083 --> 00:15:37,208
let that be what
brings you up back through.

298
00:15:37,208 --> 00:15:39,083
Alright, take a deep breath in.

299
00:15:40,542 --> 00:15:42,083
Long breath out.

300
00:15:43,458 --> 00:15:45,834
Ground through your right
foot and when you're ready,

301
00:15:45,834 --> 00:15:48,125
inhale, send the
left leg up high.

302
00:15:49,834 --> 00:15:53,000
Activate the foot by flexing
the toes towards your face

303
00:15:53,000 --> 00:15:55,834
so your left heel is
reaching up towards the sky.

304
00:15:55,834 --> 00:16:00,125
It's okay to bend your
left knee generously, right?

305
00:16:00,125 --> 00:16:01,875
Find what feels good.

306
00:16:03,250 --> 00:16:05,667
Try to stay in the
moment with your body.

307
00:16:05,667 --> 00:16:08,917
Let whatever sensations
show up any given day.

308
00:16:08,917 --> 00:16:10,041
Let them be, right?

309
00:16:10,041 --> 00:16:12,750
That's the way we really
progress in our practice anyway

310
00:16:12,750 --> 00:16:14,792
in a nice, sustainable,
feel-good way.

311
00:16:15,667 --> 00:16:18,208
So no forcing, no pushing.

312
00:16:19,417 --> 00:16:22,792
So, that said, find your
bind here on the left side,

313
00:16:22,792 --> 00:16:24,917
maybe slide it up
to the calf today,

314
00:16:24,917 --> 00:16:26,500
maybe you take
your peace fingers,

315
00:16:26,500 --> 00:16:28,750
the middle finger,
index finger, and thumb

316
00:16:28,750 --> 00:16:33,750
to the left big toe,
draw the left shoulder down.

317
00:16:36,291 --> 00:16:41,291
Work to extend your inhale
here and elongate your exhale.

318
00:16:43,291 --> 00:16:45,417
When we work with
the breath in this way,

319
00:16:45,417 --> 00:16:48,125
kind of prioritizing
the breath first,

320
00:16:48,125 --> 00:16:53,125
you're going to reap more
benefits of your yoga practice.

321
00:16:57,708 --> 00:17:00,083
For the last
cycle of breath here,

322
00:17:00,083 --> 00:17:03,542
feel free to peel the
nose up towards the thigh bone,

323
00:17:04,875 --> 00:17:09,250
inhale in deeply, and
use your exhale to release.

324
00:17:09,250 --> 00:17:12,583
Left foot kisses the earth,
we open the left knee wide.

325
00:17:13,583 --> 00:17:17,917
A Half Baddha Konasana here,
Supta Baddha Konasana.

326
00:17:17,917 --> 00:17:20,375
You can extend the
right leg out long.

327
00:17:22,959 --> 00:17:25,625
So for some, that hip's
just gonna open.

328
00:17:25,625 --> 00:17:27,583
For others, you're
gonna get caught here,

329
00:17:27,583 --> 00:17:29,917
so you're gonna
need to breathe real deep

330
00:17:29,917 --> 00:17:34,583
and let gravity slowly, slowly,
slowly open that hip up.

331
00:17:35,959 --> 00:17:37,708
Should feel a
nice little compression

332
00:17:37,708 --> 00:17:39,458
in the left glute here.

333
00:17:39,458 --> 00:17:40,959
Hands can rest on the low ribs

334
00:17:40,959 --> 00:17:43,959
or you can take it to
the Texas T or, if you like,

335
00:17:43,959 --> 00:17:47,417
big inhale to stretch
all the way up and overhead,

336
00:17:47,417 --> 00:17:48,792
soften your gaze,

337
00:17:48,792 --> 00:17:53,208
crawl the shoulder blades
down towards your low back,

338
00:17:53,208 --> 00:17:56,125
or maybe close your eyes here
as you take a couple deep,

339
00:17:56,125 --> 00:17:58,291
loving breaths in and out.

340
00:18:00,166 --> 00:18:01,166
In and out.

341
00:18:03,083 --> 00:18:06,458
Pay attention,
notice what you feel.

342
00:18:13,750 --> 00:18:17,208
Alright, on your next inhale,
my darling friend,

343
00:18:17,208 --> 00:18:19,708
think about breathing wide,
whatever that means to you.

344
00:18:19,708 --> 00:18:22,208
Like breathe into all
four sides of your torso.

345
00:18:24,125 --> 00:18:26,959
Feel the ribs expand
and then use your exhale

346
00:18:26,959 --> 00:18:30,000
to ground through
center and slowly bring it

347
00:18:30,000 --> 00:18:32,750
all the way back up,
bend your knees,

348
00:18:32,750 --> 00:18:36,208
hug them all the
way up into your chest.

349
00:18:36,208 --> 00:18:37,834
Yeah, baby,

350
00:18:37,834 --> 00:18:41,500
and then slowly
we're gonna rock onto

351
00:18:41,500 --> 00:18:43,083
the left side.

352
00:18:43,083 --> 00:18:44,750
Rock onto the left side.

353
00:18:46,208 --> 00:18:48,917
Okay, so for this next beat,

354
00:18:48,917 --> 00:18:51,750
we're gonna end with a little

355
00:18:51,750 --> 00:18:54,250
Sleeping Vishnu Pose,

356
00:18:54,250 --> 00:18:55,750
or a reclining

357
00:18:58,583 --> 00:18:59,875
leg stretch.

358
00:18:59,875 --> 00:19:03,375
So I've guided you to
come onto your left side.

359
00:19:03,375 --> 00:19:05,208
Logistically, if
you can't see the video

360
00:19:05,208 --> 00:19:09,000
and you want to switch
to your right side now,

361
00:19:09,000 --> 00:19:13,667
go for it, otherwise,
just use the sound of my voice

362
00:19:13,667 --> 00:19:16,708
that's kind of low today, it's
like Austin allergy season,

363
00:19:16,708 --> 00:19:21,708
so I'm like doing my
best Lauren Bacall today.

364
00:19:21,708 --> 00:19:24,542
Okay, so use the sound of my
voice to guide you either way,

365
00:19:24,542 --> 00:19:25,375
here we go.

366
00:19:26,250 --> 00:19:29,083
So we're coming
onto the left side here

367
00:19:29,083 --> 00:19:30,583
and I'm gonna
start by inviting you

368
00:19:30,583 --> 00:19:33,583
to extend your left arm out long

369
00:19:33,583 --> 00:19:37,667
and rest your left ear on your

370
00:19:37,667 --> 00:19:39,583
left bicep, your left shoulder.

371
00:19:41,041 --> 00:19:43,750
Then straighten the legs,
and if you already feel like,

372
00:19:43,750 --> 00:19:46,792
"Whoa, I'm gonna
tip over here, girlfriend,"

373
00:19:46,792 --> 00:19:49,500
draw the navel in and up,
find that little connection,

374
00:19:49,500 --> 00:19:52,375
that Uddiyana Bandha,
that centering,

375
00:19:52,375 --> 00:19:54,583
right fingertips on the earth.

376
00:19:54,583 --> 00:19:58,500
So here we are, just like
kind of a Sleeping Vishnu,

377
00:20:00,000 --> 00:20:03,250
take a deep breath in,
just gather your bearings,

378
00:20:03,250 --> 00:20:05,875
and I'll take you through a
couple different steps here.

379
00:20:05,875 --> 00:20:10,792
So you're already on step one
here, so smile. (chuckles)

380
00:20:10,792 --> 00:20:13,000
Feel the side body get long

381
00:20:13,000 --> 00:20:17,834
as you pull your right
hip crease kind of down

382
00:20:17,834 --> 00:20:20,792
and start to activate the
feet, so press into your heels.

383
00:20:21,667 --> 00:20:23,500
Yes, excellent.

384
00:20:23,500 --> 00:20:27,000
So inhale in here,
exhale again from center,

385
00:20:27,000 --> 00:20:29,667
we're now gonna lift up,
bend the elbow,

386
00:20:29,667 --> 00:20:30,708
fingertips come forward,

387
00:20:30,708 --> 00:20:35,083
you create a nice little
stacking of the left shoulders,

388
00:20:35,083 --> 00:20:37,083
excuse me, over the left elbow.

389
00:20:37,083 --> 00:20:38,333
Neck is still nice and long,

390
00:20:38,333 --> 00:20:41,500
we use all of our
Yoga With Adriene practice

391
00:20:41,500 --> 00:20:44,375
and our Find What
Feels Good kind of awareness

392
00:20:44,375 --> 00:20:46,625
to keep the neck
nice and long always.

393
00:20:47,500 --> 00:20:50,917
And then to start, I'm gonna
invite to pull your heels back,

394
00:20:50,917 --> 00:20:54,041
bend your knees just a bit,
so nice little even bend.

395
00:20:55,708 --> 00:20:57,792
Great, if you're
feeling good here,

396
00:20:57,792 --> 00:20:59,417
take a deep breath in, exhale,

397
00:21:00,500 --> 00:21:03,875
reinforce a nice centering
here by hugging the low ribs in

398
00:21:03,875 --> 00:21:05,750
rather than splaying out.

399
00:21:05,750 --> 00:21:07,333
That's something else, right?

400
00:21:08,375 --> 00:21:10,667
And then we're gonna
bring the right knee up,

401
00:21:10,667 --> 00:21:12,708
work to grab the right big toe,

402
00:21:12,708 --> 00:21:14,792
maybe it happens,
maybe it doesn't,

403
00:21:14,792 --> 00:21:17,166
then use this action
we've been doing all practice

404
00:21:17,166 --> 00:21:18,625
of drawing the right femur in,

405
00:21:18,625 --> 00:21:21,250
hugging that
right hip crease in,

406
00:21:21,250 --> 00:21:25,333
to slowly experiment
with straightening the leg.

407
00:21:26,500 --> 00:21:30,875
So I'm not forcing it, I'm
doing this from the hip socket.

408
00:21:30,875 --> 00:21:35,500
I'm activating and
pulling in with the femur,

409
00:21:35,500 --> 00:21:39,792
muscles engage, and I
create a little stretch here.

410
00:21:39,792 --> 00:21:42,625
So you can also
maybe hook one arm here,

411
00:21:42,625 --> 00:21:44,083
you can grab a pant leg,

412
00:21:44,083 --> 00:21:46,417
or you can just work in
a nice bent leg position,

413
00:21:46,417 --> 00:21:48,792
being like, yo, this
is where I'm at today.

414
00:21:48,792 --> 00:21:49,917
Find what feels good.

415
00:21:51,458 --> 00:21:53,083
So wherever you are,
now we're gonna bring our

416
00:21:53,083 --> 00:21:55,333
awareness back
to our foundation.

417
00:21:55,333 --> 00:21:58,041
Notice if you've
collapsed here, we all should,

418
00:21:58,041 --> 00:21:59,875
you know, if we're learning
something new, it's all good,

419
00:21:59,875 --> 00:22:01,875
you can only spin
so many plates at once.

420
00:22:01,875 --> 00:22:03,250
But now bring
your awareness back,

421
00:22:03,250 --> 00:22:07,041
try to reinforce this
hugging of the low ribs in

422
00:22:07,041 --> 00:22:10,000
and nice, strong base.

423
00:22:10,000 --> 00:22:12,417
Maybe from here we
extend the leg out long.

424
00:22:15,083 --> 00:22:18,583
And maybe if it's
too hard to balance here,

425
00:22:18,583 --> 00:22:21,625
you do all of this in
the reclined position.

426
00:22:24,458 --> 00:22:26,333
So take a second to experiment,

427
00:22:26,333 --> 00:22:29,500
and if you feel a little
wobbly, you're not alone.

428
00:22:29,500 --> 00:22:32,041
Hug the low ribs in,
draw your navel in and up.

429
00:22:42,041 --> 00:22:44,458
Great, take one
more deep breath in

430
00:22:44,458 --> 00:22:46,708
and try to think of
this as a full body thing,

431
00:22:46,708 --> 00:22:49,417
so what can your shoulders do?

432
00:22:49,417 --> 00:22:50,917
What can your feet do?

433
00:22:52,917 --> 00:22:54,792
Is there anything
else you want to do here

434
00:22:54,792 --> 00:22:59,000
to refine this shape, then
take a deep breath in.

435
00:23:00,417 --> 00:23:04,166
And then exhale
with control, release it,

436
00:23:04,166 --> 00:23:07,041
slowly press up, and we're
gonna come to the other side,

437
00:23:07,041 --> 00:23:08,208
nice and slow.

438
00:23:11,375 --> 00:23:16,125
So you get a little
compression on the left glute,

439
00:23:16,125 --> 00:23:17,291
left low back.

440
00:23:21,417 --> 00:23:25,166
If you are also wearing a mic
pack, it could be a good idea

441
00:23:25,166 --> 00:23:26,959
to move it to the
other side right now.

442
00:23:26,959 --> 00:23:29,208
If not, you're golden, baby.

443
00:23:29,208 --> 00:23:30,708
Here we go, second side.

444
00:23:31,542 --> 00:23:34,542
Last little bit before we
take a couple calming breaths

445
00:23:34,542 --> 00:23:35,500
and call it,

446
00:23:35,500 --> 00:23:37,834
so go ahead and keep
a nice active breath,

447
00:23:37,834 --> 00:23:41,291
try to stay curious, let's go.
On the other side,

448
00:23:41,291 --> 00:23:45,959
we're gonna lay the right ear
on the right arm extended,

449
00:23:45,959 --> 00:23:48,583
extend the legs just
so you get a little sense.

450
00:23:48,583 --> 00:23:50,458
If the hips are tender,
you're not alone here,

451
00:23:50,458 --> 00:23:53,417
you can put a little towel or
a blanket underneath the hips

452
00:23:53,417 --> 00:23:55,583
if you want to practice this,

453
00:23:55,583 --> 00:23:57,750
but you feel a little
tenderness in the hip.

454
00:23:59,250 --> 00:24:00,959
Alright, just gather
your bearings here,

455
00:24:00,959 --> 00:24:03,750
bring your left
fingertips up.

456
00:24:05,000 --> 00:24:08,917
Inhale in, from center, hug
the low ribs in, nice and easy.

457
00:24:08,917 --> 00:24:11,166
You're gonna press up,
come to the right arm.

458
00:24:11,917 --> 00:24:13,166
Now that you've
done it on one side,

459
00:24:13,166 --> 00:24:15,834
maybe you keep it nice and low,
maybe that's better for you.

460
00:24:15,834 --> 00:24:17,333
Alright, and then
just for to start,

461
00:24:17,333 --> 00:24:18,917
we're gonna bend the
knees and the hips back,

462
00:24:18,917 --> 00:24:20,917
nice active feet if
you haven't already.

463
00:24:22,750 --> 00:24:25,875
Hug the low ribs in.

464
00:24:25,875 --> 00:24:28,750
Find that connection to center.

465
00:24:30,166 --> 00:24:32,542
And then here we go, bend
the left knee, bring it up,

466
00:24:32,542 --> 00:24:34,041
maybe we grab the big toe,

467
00:24:34,041 --> 00:24:36,792
maybe you grab the outer edge
of the foot just like Stirrup,

468
00:24:36,792 --> 00:24:40,625
maybe you take another
modification, and inhale in.

469
00:24:40,625 --> 00:24:45,667
Exhale, from the hip socket,
remember, hip socket

470
00:24:46,417 --> 00:24:49,500
rolls out, femur
hugs down and in.

471
00:24:49,500 --> 00:24:53,166
And then from there we find
extension, extension, extension.

472
00:24:55,542 --> 00:24:59,166
Cool. Breathe.
Notice how this side is different.

473
00:24:59,166 --> 00:25:02,250
Left upper arm bone
needs to rotate out.

474
00:25:03,583 --> 00:25:07,166
Then maybe you extend the
right leg out, strong legs.

475
00:25:07,166 --> 00:25:09,125
Breathing deep here.

476
00:25:12,125 --> 00:25:14,708
Neck nice and long, not hanging.

477
00:25:17,041 --> 00:25:19,417
If you roll onto your bum,

478
00:25:19,417 --> 00:25:22,583
enjoy the humility of it all.

479
00:25:22,583 --> 00:25:24,375
I love yoga for that reason too.

480
00:25:24,375 --> 00:25:27,375
Trust me, yoga has
taught me a lot of things,

481
00:25:27,375 --> 00:25:28,750
humility is
definitely one of them,

482
00:25:28,750 --> 00:25:31,375
especially going on
YouTube every week of my life.

483
00:25:31,375 --> 00:25:34,375
So if you're at home
and you topple over,

484
00:25:34,375 --> 00:25:38,834
take that practice as
well for what it is, humbling.

485
00:25:39,667 --> 00:25:41,583
Alright, and
then maybe from here,

486
00:25:41,583 --> 00:25:45,834
you choose to take it all
the way down to the ground.

487
00:25:46,708 --> 00:25:50,875
Just playing, oh gosh. (laughs)

488
00:25:55,417 --> 00:25:58,959
And then just notice if you've
lost sight of your breath here.

489
00:25:58,959 --> 00:26:01,583
Let's see if we
can reinforce a nice,

490
00:26:01,583 --> 00:26:04,041
beautiful, long breath here

491
00:26:04,041 --> 00:26:07,125
for a couple more cycles.

492
00:26:07,125 --> 00:26:10,875
In and out,
in and out, in and out.

493
00:26:18,125 --> 00:26:22,667
Good, inhale, use your exhale
to slowly release.

494
00:26:23,834 --> 00:26:25,750
Come all the way back up.

495
00:26:27,250 --> 00:26:30,375
Criss-cross applesauce,
bring it.

496
00:26:32,583 --> 00:26:33,625
I was just around kids,

497
00:26:33,625 --> 00:26:36,125
so that's why I'm doing
the criss-cross applesauce.

498
00:26:36,125 --> 00:26:39,000
But that's for our
inner child in all of us.

499
00:26:39,000 --> 00:26:39,834
Just come upright,

500
00:26:39,834 --> 00:26:43,041
any seated position
actually here will work,

501
00:26:44,458 --> 00:26:46,834
one where you can get
the spine nice and long.

502
00:26:48,250 --> 00:26:51,708
And once you have
the spine nice and long,

503
00:26:51,708 --> 00:26:54,000
make it even taller,
even longer.

504
00:26:55,166 --> 00:26:57,834
And then just take a gentle
twist to one side, any side.

505
00:26:57,834 --> 00:27:00,083
Take a deep breath in, smile,
life is good.

506
00:27:01,625 --> 00:27:03,041
And exhale, come
back through center.

507
00:27:03,041 --> 00:27:04,500
Take it to the
other side, inhale,

508
00:27:04,500 --> 00:27:07,667
lift the corners of the mouth,
gently smile, life is good.

509
00:27:09,208 --> 00:27:10,792
And then exhale back to center,

510
00:27:10,792 --> 00:27:12,750
bring the palms
together at your heart.

511
00:27:16,458 --> 00:27:17,917
Close your eyes.

512
00:27:20,250 --> 00:27:23,125
You can soften your breath now

513
00:27:23,125 --> 00:27:25,625
and just let it return
back to its natural rhythm.

514
00:27:26,750 --> 00:27:27,917
Relax your shoulders.

515
00:27:27,917 --> 00:27:31,291
Let's take one quiet moment
here before we seal the deal.

516
00:27:32,333 --> 00:27:35,542
Just to be still
and be with ourselves.

517
00:27:44,125 --> 00:27:46,500
Sweet, awesome work.

518
00:27:47,875 --> 00:27:50,417
So one of the coolest things,

519
00:27:50,417 --> 00:27:53,875
one of the coolest discoveries,
I think, of my lifetime

520
00:27:53,875 --> 00:27:58,166
is that when you
do Yoga With Adriene,

521
00:27:58,166 --> 00:28:03,458
you connect to yourself,
but while you're practicing,

522
00:28:03,458 --> 00:28:06,291
you're inevitably
also connecting

523
00:28:06,291 --> 00:28:09,542
to millions of
people across the globe.

524
00:28:12,041 --> 00:28:15,708
This is cool, so just in
case you need a buddy today,

525
00:28:15,708 --> 00:28:17,583
please know you
have tons of buddies

526
00:28:17,583 --> 00:28:20,125
all around the world,
me included.

527
00:28:20,125 --> 00:28:21,834
From my heart to yours,

528
00:28:21,834 --> 00:28:24,166
I wish you a wonderful rest
of the day wherever you are.

529
00:28:24,166 --> 00:28:25,750
Let us know how this
practice went for you

530
00:28:25,750 --> 00:28:28,000
in the comment
section down below.

531
00:28:28,000 --> 00:28:30,000
Let's take one more deep
breath in together.

532
00:28:31,291 --> 00:28:34,208
And we'll close by bowing
the head to the heart

533
00:28:35,291 --> 00:28:37,917
and saying "Namaste."

534
00:28:40,083 --> 00:28:45,708
(upbeat music)