- What's up everyone?

And welcome to 
Yoga with Adriene.

I'm Adriene and today, 
we have yoga for musicians.

This is an awesome 
practice for anyone

who's wanting to tend 
to the neck, the shoulders,

the arms, the wrists.

We're gonna build 
it from the ground up

from the soles of the feet up.

But I really, I don't know,

many people who could 
not benefit from working on

on the areas that 
we're targeting today.

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

(upbeat music)

All right dudes and dudettes,

let's begin standing 
today with the feet

at least hip width apart.

So just stand 
with nice firm ground,

wherever you feel solid.

So no need to zip it up tight.

Give yourself a 
little bit of space.

This would be a good 
practice to take off your socks.

So if it's a little bit chilly, 
you know, that's fine

but try to take off your socks

'cause we're gonna 
start with the feet today.

So go ahead, it's 
okay to look down today

and look at your feet and see
if your toes are pointing out

or maybe they tend to point in.

And there's no 
right or wrong here

and definitely 
no toxic thoughts.

Let's not start our 
practice out that way.

Have enough of 
that off the mats.

Cultivate a little 
positivity on the mat.

And see if you 
can bring your toes

to where they 
are pointing forward.

And then when you're ready,

lift the toes and try to put

your pinky toe down first

and then put all your toes down.

Basically, we're not 
trying to master anything

but just create 
a little awareness

from the ball 
joint of the big toe

to the ball joint 
of the pinky toe.

So let's try that 
again, lift all your toes

and then try to put them down

just with 
mindfulness one at a time.

It's hard.

Then root back into the 
back corners of your heels

as you now sit up nice 
and tall and lift your gaze.

Stand up nice and 
tall and lift your gaze.

And then energetically,

you just kind of 
lift the kneecaps.

Think about lifting 
from your arches of your feet

and you're gonna lift 
up through the front body

just to stand up a little taller

and just take a nice 
natural big stretch here.

Maybe creating an X shape 
with the body a little bit.

So you're just gonna reach
in any way that feels good.

And we're doing this 
to just kind of notice

what's going on particularly 
in the upper body perhaps.

The neck, the shoulders, 
the upper back body.

Kind of a way of taking stock.

And then when you're ready, 
draw your palms together

and you're gonna 
interlace the fingertips.

And then we're gonna start by
pressing the palms forward.

And so we're 
starting to get a stretch

through the wrists here 
and through the forearms

but we're gonna 
go a little further

by bending the knees slightly

and keep this awareness 
that you kind of began with

with the feet as you 
slowly press the palms forward

and drop your 
chin to your chest.

And so you're 
feeling that stretch

through the upper 
back body, the lats.

And you might notice already
your intuition to breathe

a little deeper here is right.

So if you're holding your 
breath, let's change that,

it's all good and 
let's breathe deep.

And just let the
head hang down here.

And if you're super 
tired, no big deal, man.

Just give it your best shot.

Try to stay 
committed to this video.

It's not a long one, right?

So we're doing 
very efficient movement

in a short amount of time.

Alright, then you're 
gonna continue this journey

of pressing into the feet

and you're gonna reach the
pinkies forward, up and back

as you slowly reach 
all the way up to the sky.

Oh, and let any sounds that
wanna come out here come out

and you're gonna press into the
back two corners of the heel

and you're gonna stretch 
from one side to the other,

a little teeter-totter.

And I invite you to 
close your eyes here

since you have a 
nice strong stance

and hopefully you feel stable

and just feel the 
sensation and the length.

You can even like 
feel not just the muscles

but the skin stretch 
as you teeter-totter

and the blood 
flows opposite direction

of your fingertips 
and your hands

which you likely use a lot.

And then stick with it.

I know the arms are 
getting tired so stick with it

and just send a little awareness
to your center or your core

so draw the navel 
in a little bit here,

lower belly in a little.

And then bring 
your back to center,

reach the 
fingertips up, break free

and then exhale, rain it all
the way down nice and slow

and then just allow 
the hands and the wrists

and the arms to be really
heavy and lax here, relaxed.

And again, we create a 
nice foundation in the feet

so you could close your eyes

and just feel 
that flush of energy,

that blood flow all 
the way to the fingertips.

Awesome, now we're 
going to take the hands

and we're gonna 
bring the fingers in

so it hands out in 
front bringing the fingers in.

So we have fists.

And then we're gonna 
punch, no just kidding.

I was gonna do a little Tae Bo.

No Adriene, we're 
gonna take the fists,

keep your strong footing.

Maybe slight bend 
and the kneecaps here

if you tend to 
lock the knees back.

We're just gonna take the fist

you're gonna draw 
the knuckles down.

And you don't have to force it

to kind of find this massive,
super crazy stretch here.

Just trust me, 
we're gonna build this.

So knuckles are 
gonna just draw down first.

And the key to really not 
wasting your own time here

is to breathe, just take 
this time for you to breathe

and ground and balance 
out the energy of the body

while still doing some 
really efficient things

for the physical body,

but use this time for 
your mental headspace too,

I guess, I what 
I'm trying to say.

Alright, now check it out.

We're going to take 
the index finger knuckle

and you're just gonna 
bring it in and elbows out.

Alright, so we went from here,

kind of like holding a 
bag or grocery shopping cart

or something like that 
and then bring those knuckles

and just drive 
them in, elbows out.

And breathe.

Knuckles are still drawing down.

Should feel this in your arms.

In the rotator cuff.

Breathe, whoo, man.

I swear, the 
smallest things, huh?

And then we're 
just gonna reverse it.

So here we go, back 
to where we were before,

bring the elbows in, 
knuckles down.

And then here we go.

What goes down must come up.

Bring the 
knuckles up, open the hands

and then press them out.

Oh, yeah.

And then see if you can claw

through the fingertips a little,

the hands are gonna get tired
here but just hang with me.

And then for a little more,
you can take opposite hand,

opposite fingers, 
stretch and stretch.

Sweet and then 
interlace the fingertips again

just like we did before.

Press the palms 
forward and then this time,

you're gonna draw the hands

and you're just 
gonna press the palms

all the way to the left, 
bend your knees.

And then all the way 
to center, bend your knees

and then all the 
way to the right.

Bend your knees, 
slight bend in the knees.

And then you know this, 
this is very natural.

So find a little stretch, 
a little movement here.

You can kind of exaggerate

so you get a nice 
stretch in the side body.

Think about 
rotating your heart up

as you go from side to side.

Yeah baby, one 
more time to each side.

Oh, yeah.

And then come back to center,
reach it all the way up.

Inhale, inhale, inhale.

Reach, reach, reach.

Press your thumbs 
towards the ceiling.

Grow taller, taller, meet 
your appropriate edge here.

Reach, reach, reach.

And then exhale, 
let everything down again.

Again, just standing here, 
close your eyes

so you can go inside a 
little bit and just feel.

Just feel.

Feel the sensation, 
flush of fresh blood

as you breathe deep.

(sighs deeply)

Awesome, then take your 
thumb to your index finger.

You're just gonna rub your
thumbprint on every finger.

Just to add a 
little softness now

since we did a 
lot of work there.

You're gonna rub your 
thumbprint on every finger.

And now, some Tae Bo, 
no, I'm just kidding, okay.

Alright, nice and easy 
we're gonna bring the hand,

not the hands, 
the feet out super wide.

So no crazy pretzel poses today

but this one's gonna 
be probably the most,

what's the right word?

But a nice 
standing wide-legged form.

The most complicated 
asana that we're gonna do.

So turn the toes in.

Think about the inner thighs
kinda spiraling in, right?

Because we wanna keep 
the knees and the toes

always in the same trajectory.

And then you're gonna 
swim the fingertips around

and you're gonna 
interlace behind your back

but as you do this, keep 
that connection to your feet

that we established
and keep working

to establish and re-establish
that connection to your feet.

So creating this 
full body awareness.

And then add to 
your breath, right?

It's part of the game, 
it's part of your craft.

It's necessary for 
you to create your art

to connect the mind and body

and not just focus on 
the physical health here

but your mental 
awareness, mental health.

So breathe, bring the breath.

And then just open up through
the chest, the pecs here.

If you need a little more,
you can draw the knuckles away

and really pinch 
the upper back body,

the shoulder blades together.

Get a nice rinse.

Then drop the chin to the chest

and then lift the chin back up.

And then just keep that 
nodding motion up and down,

nice and slow.

And as you do that,

see if you can really feel
the nuance of the back body.

Try to lift it from 
your armpit chest here.

And then bring the 
head back to center,

so chin parallel to the earth

and then draw a 
line with your nose,

so rather than just 
looking to your left shoulder,

see if you can 
really integrate the neck

by drawing a slow line 
with your nose to the left.

Whoo!

And back to center, 
I'm feeling this in my arms,

it's awesome and then 
all the way to the right.

And then back to 
center and again,

really integrate the neck

by thinking of drawing a line
with the nose to the left.

Knuckles are drawing down,
tail bones lengthening down,

feet are awake, 
grounded, rooted firmly.

Back to center and 
then nose to the right,

that's the last one.

And then back to center, 
you're gonna love this.

Here we go, inhale in, 
exhale, release the arms,

let them rest 
gently at your sides

or just let them fall 
wherever they do naturally

and breathe and you're lifting
up through the armpit chest.

You're keeping the inner thigh
engaged for some stability.

And then here comes our standing
wide-legged Forward Fold.

So bring the hands to the waist.

A little bit of a superhero
pose here so lift your chest.

Come on now, life's too short.

Just embody the shape.

And then inhale, 
keep a lift in the heart,

lift in the sternum.

You're gonna 
send your booty back

and you're gonna send your
heart forward and think about,

rather than where you're
going, think about the journey.

So lift the chin, 
heart reaches forward,

bend your knees slightly

and slowly come into 
your version of Forward Fold.

So the fingertips can come down.

If you have the block or 
you have something handy,

you wanna pause the 
video to give yourself a little

stepstool for 
the hands, you can.

If you're like, whoa, nelly

then root through the feet, 
lift from the arches.

If the crown of 
the head can come down.

Maybe you let it, maybe in time,

you come into standing 
wide-legged Forward Fold

with the hands in line 
with the arches, crown down.

Surprise yourself, 
sky is the limit,

the possibilities are endless.

You might even get your legs
up into a headstand, one day.

Gotta be your 
best cheerleader here.

So this shape, not only 
is it good for the whole body

but it's very therapeutic for
anyone who experiences anxiety

or nerves, kind 
of misplaced energy.

For the last cycle of breaths,

I'm gonna offer a 
little option to twist

so you can bring 
one hand to the earth

and reach one the 
opposite hand to the sky.

And just take a 
couple cycles of breath here

to do what feels good, 
to find what feels good

and then to make 
your way back up,

I'll guide you through it,
you're gonna bend the knees

but you can move 
it your own time.

You can bring the 
hands back to the waistline

and you're gonna 
fire it through the core

as you press into the feet

and then come back up the
same way with the open chest,

the heart lifted.

Whoa, and then you're 
going to come back to standing

by either heel-toeing.

This is very fancy yoga term.

The toes in or if you're feeling

like a sprightly lad or lass,

you can jump the feet together.

Alright, take your time 
no need to move at my pace.

When you do arrive 
here in Mountain Pose,

go ahead and bring the palms
together, really together.

And then we'll step 
to the front of the mat.

And Inhale, and exhale, 
bend the knees generously

and just slowly make 
your way to Forward Fold,

feet together, 
really together this time.

So zip up through the legs.

(exhales deeply)

Bend your knees as 
generously as you need to.

Listen to the sound of 
your breath, you got this.

And then check it out.

Here we go, we're gonna slowly
shift our weight to our toes.

Come onto the fingertips and
you're gonna bend the knees,

you're gonna try to 
drop your bum down in space.

And if this doesn't work out,

you can go ahead and 
allow the knees to go wide

and the fingertips to come in.

So we're here, or we're here.

And return to the breath, 
big inhale, long exhale.

And whatever 
variation you're in,

you're gonna slowly use your
hands, keep active in the toes

to walk the palms back 
and you come on to a seat.

And you're gonna send the 
legs out really long here.

And you're just gonna 
point and flex the feet

and feel the blood flow.

Fresh rush of

oxygen, blood.

Just a good fresh energy 
from the soles of the feet

all the way to 
the fingertips today,

up through the crown.

And if it's hard to sit up
straight here, it's all good.

We're gonna fire up a little
core strength to help us here

so you're gonna bend the 
knees, bring the heels up.

Then you're gonna cross 
the right arm over the left

and you can do two things here.

You can give yourself 
a big hug or if you want,

you could take Eagle Arms.

Inhale in and as you exhale,

draw the shoulders down away
from the ears and lean back

and this could 
be your variation.

Just here.

And if you want a little more,

you can lift the 
shins parallel to the sky.

So we're here, 
we're here, or here or here.

And we're breathing deep 
and as you do this,

see if you can imagine 
the top of your abdominal wall

and then your 
lower belly, right, our guts,

kind of zipping in 
towards the middle together.

And you're probably gonna shake

and you're probably 
gonna curse my name

and that's okay, 'cause 
I'm cursing your name too.

I'm just kidding.

But we wanna kinda 
wake up the core, right?

For the back but 
also to stimulate

this healthy flow of energy

that runs up and 
down the spine, right?

Physical health but 
also mental health and yeah,

a little spiritual 
wellness as well.

Okay, take a deep breath in.

One of my all-time favorite
yoga poses, it's coming at you.

Here we go, we're gonna 
unravel, release everything,

soles of the feet 
come to the ground,

elbow creases come to the knees

and we just chill.

Drop your head down, 
you can grab the opposite arm

if it feels good and 
then allow your weight

to soften and relax so 
allow your back to soften,

your shoulders to soften, 
everything to relax.

Part the lips, 
take a deep breath in,

altogether, inhale and then
exhale out through the mouth.

One more time, we 
got it, here we go.

Dig into the heels.

So if the knees 
are splaying out,

see if you can 
keep it kind of even

so that the hip and 
the femur and the knee

are all in 
alignment with the ankle,

it's all connected, right?

Full body awareness.

And then opposite, arm on top.

So left arm is 
gonna go on top this time,

you give a big hug or maybe
you take eagle, Garudasana Arms

and really feel that 
stretch in the upper back body

as you lift your 
chest, your heart.

Inhale, lift, lift, lift.

Exhale, lean back, way back.

Zip upper abs, 
lower belly in and together.

So we're hugging 
into the midline.

And then if 
you're feeling okay here,

you might lift the shins.

Breathe, you got this.

Stick with it, do not 
give up, you got this.

Lift your chest to 
support your lower back.

And if your 
lower back is hurting,

drop your heels to the 
ground and lift your heart

and you got this for 
three, two, one, unravel.

Everything this time, bring
your hands behind the thighs.

Bring the knees together 
and round into a little ball.

Use your next inhale

to feel the skin of 
the back body stretch.

And then use your next 
exhale to release everything

and come all the 
way to the ground, yay.

So when you come to 
lie flat on your back,

you're gonna walk the 
hands right underneath the bum.

And we're gonna 
open up through the chest

and you're gonna really 
bring your shoulder blades

underneath you.

If anyone's done Bridge Pose,
you can also hook the thumb.

Look, this isn't gonna 
be a great shot, I can tell.

Hook the thumbs like 
Wu-Tang Clan behind you,

underneath you.

Sometimes that's a nice way

to get the 
shoulder blades together

and then you can 
relax them, of course

when you bring your bum, 
the weight of your bum down.

Alright, so we're opening 
up through the chest.

With the support 
of Mother Earth,

we're pressing 
through the palms.

See if you can lift 
your wrists a little bit

and then release them and 
then lift the wrists a little bit,

claw through the fingertips 
and then release them.

Awesome, and then here we go.

Send the legs up 
towards the sky, inhale

and exhale, lower the feet
just a bit and then inhale.

Exhale, lower them a little more

and then inhale, exhale.

Last one, lower 
them a little more,

maybe let them 
hover above the ground

and then release everything.

Awesome, stay 
on your hands here.

Breathe, breathe, breathe.

And then slowly, you're 
gonna release your left hand

by opening it 
gently at your side.

Release and then release 
your right hand, opening it.

And you should feel 
this awesome flow of energy

and just relax your legs.

Relax everything, trying 
to keep your shoulder blades

snuggled right 
underneath your heart.

Yes, deep breath in.

Long breath out.

Great, you're 
gonna take your right,

excuse me, left hand up.

Cross it over towards your
right, grab your left forearm

into stretch here, taking
the weight of your right hand

down onto your left forearm.

You don't have to push, 
just naturally let the weight.

(exhales deeply)

Some nice easy 
loving breaths here.

Switch, take the left arm,
guide it across, right arm.

What's wrong with me today?

Guide it across.

Yes, then back to 
center, interlace.

Bring the hands behind 
the head, extend your thumbs

and you're gonna give 
yourself a little neck massage

and if you're feeling 
any fussiness at all,

or you just think it 
might feel more supportive

to bend the knees, 
give it a try.

Bring your feet as wide 
as your yoga mat though

so that your lower back can be
nice and snugly on the ground

and then allow your 
knees to fall together.

You're gonna take your thumbs

and you're gonna really 
massage your neck here

and behind the ears at the top,

the base of the head, the atlas.

And you're just 
gonna dig your thumbs,

your strong thumb 
into the neck and the atlas

in a way that feels 
firm but also loving.

And then really 
breathe into the armpit chest,

whatever that means to you.

Here are like big, 
full, buoyant breaths.

Awesome, then release the hands,

hug the knees into the chest.

Squeeze, rock a little 
gently side to side.

Let any sound or 
sigh come out here.

If there's anything 
else you're craving

in your body right 
now, anything at all,

maybe a Happy Baby or a twist,
go ahead and take it now.

If you windshield 
wiper the little knees,

gently back and forth,

depending on what sensations 
coming up in your body.

That's the beauty of 
an at-home yoga practice

is you really have the freedom,

and opportunity to listen 
know what's going on today.

And then when you're ready,
after you've done your thing

and there's no rush, 
you'll extend the legs out long

and bring your heels 
as wide as your yoga mat

and the arms to 
rest at your side

or maybe left hand on the heart
and right hand on the belly,

whatever feels right.

And if you're still moving
and grooving in a freestyle,

that's great, that's all good.

When you're done, you'll 
just want to find a moment

to pause and be still.

The power of 
stillness and surrender

can have such a great 
impact on our mental well-being

and our physical health.

Close your eyes 
when you get there.

Take a big inhale, the deepest
breath you've taken all day.

And exhale to relax everything, 
let go of everything,

allow your body to get super
heavy and just take a moment,

won't be here long, 
just a moment to chill.

Stick with it, don't give up.

Awesome, the we'll slowly 
bring the palms together

nice and slow.

If you're on the membership,

you can stay here 
a little bit longer.

If you're on YouTube, 
you can pause the video

if you need a little more time.

Otherwise, I hope 
you have an amazing rest

of your day, everyone.

We'll bring the palms together.

To the music within.

To the love.

Bring the thumbs up to the
third eye, to the forehead.

Inhale deeply

and exhale to wake back up

and we whisper, namaste.

Thanks everyone.

Share this video if 
it helped you with people

who you think might like it.

And I'll see you next time.

(upbeat music)