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- Hey everyone, and 
welcome to Yoga with Adriene,

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I'm Adriene and today we have
a yoga for new beginnings.

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So this is perfect as we gear up

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for a bright and 
beautiful new year.

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This is a quick practice,

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so we're gonna 
get right into it.

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Creating space 
with conscious breath

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for your body and your mind.

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Hop into something comfy

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and let's get started.

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(upbeat music)

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Okay, my darlin's, 
let's begin today

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in extended Child's Pose.

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If this is not a 
good shape for your body,

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you can just sit up in 
a nice comfortable seat,

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hands resting 
gently in your lap.

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Bring the knees nice and wide

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for your extended Child's Pose,

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and really, really 
today, see if you can

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reach, reach, 
reach the fingertips

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really far out, what's up, dog?

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And then keep the 
fingertips glued where they are

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and then melt everything down.

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Welcome to your practice.

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And the funny thing is, 
even though we say

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yoga for new beginnings,

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it's really just 
about being present

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in the space that 
you're creating right now.

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So through that 
practice, and really,

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this is a mindfulness practice,

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we let go

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of the past.

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We respect it, but we let it go.

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And we let go of our desire

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or sometimes need to control.

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We cannot control the future.

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A lot of times, when we stress,

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it's a stress 
of something that

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if we could only pause 
and be mindful in the moment

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and realize that

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it's out of our control, 
we could save ourself

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a lot of time

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and anxious energy.

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So, all that to say, 
close your eyes here,

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and use this moment 
here in the beginning

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of our practice, 
which is rather quick today,

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to drop into whatever's going
on in the present moment.

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You have an opportunity 
to take the invitation,

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again, to let go of the past,

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even the day thus far.

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Maybe acknowledge it with 
a little bit of gratitude,

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thank you, to all the 
things that happened this year

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that helped me become exactly

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who I am, and to be 
exactly where I'm at,

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today, right now, 
in this moment.

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Begin to gently 
deepen your breath

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if you have not already.

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Extending your inhalation.

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And elongating your exhalation.

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Use your breath 
to anchor the mind

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throughout this 
little practice to

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be mindful of every 
nuance, every sensation

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in both mind, heart, 
and the physical body.

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Alright, start to 
slowly make your way

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back up to all fours.

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Nice and slow, hands 
come just underneath,

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excuse me, 
wrists just underneath

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the shoulders, and then knees

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just underneath the hip points.

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Then close your eyes 
and inhale, drop the belly,

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open the chest.

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And then after 
you've taken a big breath,

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here, hold the breath, 
retain it,

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and then exhale to 
round through the spine,

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empty, empty, empty it all out.

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And then inhale 
to drop the belly,

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open the chest.

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Feel the skin of your 
front body stretch here.

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Then pause after 
you've a nice deep breath in,

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retain the breath, 
hold the breath at the top.

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And then exhale, 
everything releases,

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navel draws up, chin to chest.

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(sharply exhales)

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One more time, 
inhale, carve a line

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with the nose 
forward, up, and out.

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Hold the breath, 
retain at the top,

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claw through 
the fingertips here,

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shoulders draw 
down away from the ears.

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Phew, and then exhale, 
and round through,

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breathe out, press 
away from your yoga mat.

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Awesome, inhale, 
come to neutral spine.

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Then you're gonna 
curl the right toes under,

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send the right 
toes all the way out,

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and then nice and 
slow, you can lift

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the front body up to 
meet the back body here,

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you're gonna 
create space by drawing

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right toes all the way 
over towards the left side

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of your mat, you're gonna turn

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to look at your right toes.

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Keep pressing 
out of your yoga mat,

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you can come to 
fists here if you need,

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pressing into the thumbs.

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And then again 
with the breath, inhale,

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pause and hold at the top.

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And then exhale to release.

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Everything, come 
back to all fours.

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Press away from your yoga mat,

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creaky old floor, 
comin' back at us,

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comin' back atcha, 
okay, curl the left toes,

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slide 'em out.

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There's opportunity 
for a little nuance,

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stretching 
throughout this whole practice,

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so find what feels good,

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and when you're ready, 
guide the left toes

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over towards the 
right side of your mat,

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turn to look at your 
right toes and then press away.

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Feel that space 
as you breathe in.

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Pause, hold the 
breath at the top.

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And then exhale, release,

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bring it all the 
way back, awesome.

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Walk the knees in together.

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You're gonna send the hips back.

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Come to sit on the knees, 
if this is not available

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for you in the knees, 
you can just come

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to a nice comfortable seat.

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Thriller arms,
send the fingertips forward.

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Relax the shoulders.

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Then right arms are 
gonna go across the left,

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you're gonna 
take the left forearm,

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excuse me, right 
forearm with the left hand

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and just nice, 
easy stretch here.

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So lift up from 
the pelvic floor here,

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think about creating space

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in the lower belly,

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the abdomen, all 
four sides of the torso

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expanding as you breathe in.

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And then keep finding places

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where you can relax,

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shoulders, skin of 
the face, forehead,

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as you breathe out.

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Awesome, back to 
Thriller arms, inhale,

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then exhale take 
it to the other side.

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And then slowly bring it back,

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Thriller arms, 
we'll flip the script,

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you're gonna take the 
hands all the way back down,

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so that means 
flip the palms, sorry,

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and then come all the way down.

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I'm like, everyone 
knows my cues already.

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Not necessarily, Adriene.

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Okay, and then you're 
gonna turn the arms out

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just a bit so that the elbow
creases are shining forward.

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And then walk 
the knees back out,

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hip width apart, and 
we'll curl the toes under,

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and we'll send it 
to Downward Facing Dog.

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Take a deep breath in 
here as you pedal it out.

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Yogi's choice to 
pause and hold the breath,

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retain it at the top, 
or just continue

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with a nice, fluid breath.

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Then find stillness, 
bend your knees,

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belly comes toward 
the tops of the thighs,

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cleansing breath here again,

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out with the old, in 
with the new, what's present.

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Inhale in through the nose,

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and exhale, lion's 
breath, tongue out.

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Don't be shy now.

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Alright, anchor the left heel,

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and your just gonna slowly slide

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the right toes all the way up,

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lower onto your left knee.

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Then loop the shoulders 
forward, up, and back,

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and let your heart 
energy radiate forward here.

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So fingertips 
can be on the earth,

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they can be on 
blocks, or if you like,

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you can sweep the fingertips 
up high towards the sky,

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press through that front leg,

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front knee over 
front ankle, and reach up.

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Now, you can keep the 
back toes curled under

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or press into the 
top of the back foot,

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and feel that 
power, that energy,

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that reverberation, that 
kind of like rebound effect

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of pressing back 
foot into the earth

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and lifting up 
from your pelvic floor.

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Take one more 
breath in here, you got it,

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then exhale to rain it down.

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Now we're gonna 
straighten through the front leg

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by sending the hips back, 
but my left hip's

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just gonna stack 
over my left knee, here,

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so it's not gonna go past.

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And you can straighten the leg

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or keep it nice and bent,

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flex your right toes 
toward your third eye.

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Breathe deep.

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Here's to making 
room for the new stuff,

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kind of shedding some weight,

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whether it's energetically

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or maybe even 
some physical weight

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that you're 
holding on your body,

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and working to move 
a little bit lighter

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and with more 
ease in the new year.

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So dig your right heel in,

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and we're gonna 
come all the way through.

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And then left hand 
comes to the earth,

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right hand comes 
around to the left,

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so the thumbs are close,

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and we come into a 
little Lizard variation here.

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As you inhale, 
let your heart energy

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radiate forward once again.

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And then exhale, draw 
your chin to your chest.

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Now yogi's choice here, 
you can onto the forearms

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if you want a 
deeper stretch in the hip.

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If you want a little heat today,

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a little fire

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lit in your core,

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curl the back toes under 
and lift the back knee.

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And then if you want 
a little bit of both,

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maybe you practice back heel

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reaching towards the 
back edge of your mat,

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elbows on the earth.

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Breathe deep, whatever 
variation, nice and easy.

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The minute we 
start to hold our breath

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is the minute we 
constrict the flow of energy.

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Which, if you're 
doing this in real time,

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it's New Year's Eve, 
and this would be

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a really good time to 
get the energy flowing

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consciously rather 
than to restrict, so.

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There you go.

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Alright, if you're 
on your forearms,

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come on back up, 
frame your right foot.

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You're gonna plant the palms,

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and you're gonna 
step it to a Half Plank

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on the knees, or a full Plank.

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Just one of these, 
so choose wisely,

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big breath, exhale, lower down

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all the way to the belly.

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Inhale, (clears throat) 
oh excuse me,

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inhale, scoop the 
heart forward, up,

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and back, forward, up, and back.

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And here we are in a Cobra,

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press into your pubic bone,

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press into the tops of the feet,

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squeeze your elbows in,

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and then exhale to release.

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Curl the toes under,

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make your way back 
to Downward Facing Dog.

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Here we go, lion's breath.

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Elbow creases shining forward,

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claw through your fingertips,

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bend your knees, belly comes
to the tops of the thighs,

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create lots of 
space on the side body,

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lengthen, lengthen, lengthen,

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and then take a deep 
breath in through your nose,

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fill 'er up,

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and exhale, lion's breath,

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gaze towards your 
third eye, tongue out.

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(sharply exhales)

256
00:11:44,037 --> 00:11:45,622
Sweet, really nice.

257
00:11:45,622 --> 00:11:47,457
We'll drag slowly, 
left toes now,

258
00:11:47,457 --> 00:11:50,126
all the way up to your lunge.

259
00:11:50,126 --> 00:11:51,461
Lower the back knee.

260
00:11:52,545 --> 00:11:55,673
Actively loop the 
shoulders forward, up, and back.

261
00:11:55,673 --> 00:11:57,265
So your shoulder 
bones kind of come together

262
00:11:57,265 --> 00:12:00,345
and melt down your back body.

263
00:12:00,345 --> 00:12:01,930
And maybe find a little opening

264
00:12:01,930 --> 00:12:05,850
in your heart here, 
let it shine forward.

265
00:12:05,850 --> 00:12:09,187
And then you can stay here, 
nice and low, or maybe,

266
00:12:09,187 --> 00:12:10,980
you send the fingertips up high

267
00:12:10,980 --> 00:12:12,774
feel that connection 
to your back foot,

268
00:12:12,774 --> 00:12:15,318
back leg, lift up 
from your pelvic floor,

269
00:12:15,318 --> 00:12:17,820
create a nice, fluid highway

270
00:12:17,820 --> 00:12:20,239
for the energy to 
flow up and down the spine.

271
00:12:24,786 --> 00:12:26,037
Front knee over front ankle,

272
00:12:26,037 --> 00:12:28,039
give it one more breath, inhale,

273
00:12:29,082 --> 00:12:31,918
and then exhale, slowly release.

274
00:12:33,920 --> 00:12:35,672
Gently pull the 
left hip crease back,

275
00:12:35,672 --> 00:12:37,382
straighten 
through your front leg,

276
00:12:37,382 --> 00:12:39,509
left toes 
towards your third eye.

277
00:12:41,302 --> 00:12:42,720
So there's a 
variation of this shape

278
00:12:42,720 --> 00:12:44,847
where we go way 
back, see if you can

279
00:12:44,847 --> 00:12:46,349
go ahead and keep this right hip

280
00:12:46,349 --> 00:12:47,809
over the right knee here.

281
00:12:52,814 --> 00:12:56,359
And then, at least a micro-bend
in this left leg here,

282
00:12:56,359 --> 00:12:59,153
but you can go big 
bend or straighten,

283
00:12:59,153 --> 00:13:00,279
but whenever I say straighten,

284
00:13:00,279 --> 00:13:02,647
I always mean 
slight bend. (chuckles)

285
00:13:05,034 --> 00:13:07,495
And then we'll dig 
into that left heel,

286
00:13:07,495 --> 00:13:09,747
nice and slow, roll through,

287
00:13:09,747 --> 00:13:12,000
bring the left hand 
over to join the right,

288
00:13:12,000 --> 00:13:14,030
thumbs near each other, 
and here we go,

289
00:13:14,030 --> 00:13:15,154
check it out on this side.

290
00:13:15,154 --> 00:13:16,963
Inhale to look forward first,

291
00:13:16,963 --> 00:13:19,590
feel that spaciousness 
in your root chakra,

292
00:13:19,590 --> 00:13:21,759
right, we're 
getting ready to build

293
00:13:21,759 --> 00:13:23,511
a new foundation for a new year,

294
00:13:23,511 --> 00:13:24,971
those practicing in real time,

295
00:13:24,971 --> 00:13:26,973
but again, this 
will be great for anyone

296
00:13:26,973 --> 00:13:29,604
who's practicing this to

297
00:13:32,645 --> 00:13:35,440
start again. (laughs)

298
00:13:35,440 --> 00:13:38,234
To circle back to 
the present moment.

299
00:13:38,234 --> 00:13:40,862
Take a variation on 
this side that feels awesome.

300
00:13:41,696 --> 00:13:45,979
One that inspires nice, 
full, buoyant breath.

301
00:13:54,208 --> 00:13:55,585
So you can think of every inhale

302
00:13:55,585 --> 00:13:58,004
as an opportunity 
to just create space,

303
00:13:58,004 --> 00:14:02,592
again, invite a fresh 
sense back into the body,

304
00:14:02,592 --> 00:14:04,343
and then use the exhale to relax

305
00:14:04,343 --> 00:14:06,387
and let go of 
anything that yeah,

306
00:14:06,387 --> 00:14:08,864
is not serving you anymore.

307
00:14:12,685 --> 00:14:15,897
Sweet, then slowly come 
back up, take your time.

308
00:14:16,731 --> 00:14:19,358
We're gonna frame the left foot.

309
00:14:19,358 --> 00:14:21,986
We're gonna just come to 
a little Half Plank here,

310
00:14:21,986 --> 00:14:24,363
so Half Plank or all fours.

311
00:14:24,363 --> 00:14:26,032
And then you're gonna 
walk the knees together,

312
00:14:26,032 --> 00:14:29,827
really together, and 
then paint your yoga mat

313
00:14:29,827 --> 00:14:32,163
with your palms 
as you drag the hands

314
00:14:32,163 --> 00:14:35,792
all the way back and melt down.

315
00:14:35,792 --> 00:14:39,921
Child's Pose, 
traditional version, balasana.

316
00:14:39,921 --> 00:14:42,173
So, we allow the 
shoulders to round,

317
00:14:42,173 --> 00:14:46,260
we feel the spaciousness, 
spacious, dang it,

318
00:14:46,260 --> 00:14:48,888
spaciousness (laughs) now

319
00:14:48,888 --> 00:14:51,557
in the upper back 
body, belly softens.

320
00:14:53,935 --> 00:14:56,312
And as you 
breathe in, see if you can

321
00:14:56,312 --> 00:14:58,606
feel the skin 
of your lower back,

322
00:14:58,606 --> 00:15:02,443
by the kidneys, your 
skin kind of stretches

323
00:15:02,443 --> 00:15:04,195
as you breathe in.

324
00:15:04,195 --> 00:15:05,905
That's how 
conscious your breath is,

325
00:15:05,905 --> 00:15:08,324
and then soften 
and everything relaxes

326
00:15:08,324 --> 00:15:09,637
as you breath out.

327
00:15:18,751 --> 00:15:20,503
And then tuck the chin,

328
00:15:20,503 --> 00:15:22,255
and slowly we'll rise up.

329
00:15:22,255 --> 00:15:25,299
We're gonna come into 
a nice, comfortable seat

330
00:15:25,299 --> 00:15:27,343
of your choice, 
so it can be a traditional

331
00:15:27,343 --> 00:15:30,596
sukhasana, Meditation Pose,

332
00:15:30,596 --> 00:15:32,265
in fact, if you 
wanna come to lie down

333
00:15:32,265 --> 00:15:33,307
on your back, that's fine too,

334
00:15:33,307 --> 00:15:34,767
but you're just 
gonna come to a place

335
00:15:34,767 --> 00:15:37,562
where you can be still 
for a couple breath cycles.

336
00:15:39,313 --> 00:15:40,731
Hands at the heart.

337
00:15:45,027 --> 00:15:46,779
We'll sit up nice and tall.

338
00:15:48,614 --> 00:15:50,658
Just feel the 
length of the spine.

339
00:15:52,368 --> 00:15:54,996
Just notice how you 
feel the flush of energy.

340
00:15:55,955 --> 00:15:57,290
A little goes a long way.

341
00:16:04,046 --> 00:16:05,779
And gently tuck your chin

342
00:16:09,802 --> 00:16:11,903
and choose to listen here.

343
00:16:16,100 --> 00:16:18,060
So the studies are showin' it,

344
00:16:18,060 --> 00:16:20,730
this isn't just 
some sort of like,

345
00:16:20,730 --> 00:16:23,316
ancient yoga 
philosophy or teaching,

346
00:16:23,316 --> 00:16:26,027
the studies now 
say, oh yes, it's very

347
00:16:27,111 --> 00:16:30,198
wise, might be 
very smart and wise

348
00:16:30,198 --> 00:16:33,868
to pay attention to 
the power of your thoughts.

349
00:16:36,495 --> 00:16:37,997
And your thoughts 
of course inspire

350
00:16:37,997 --> 00:16:39,749
your words, the language.

351
00:16:48,049 --> 00:16:50,218
So take a moment 
here to just, again,

352
00:16:50,218 --> 00:16:51,884
notice how you feel.

353
00:16:54,639 --> 00:16:56,015
And choose to listen.

354
00:16:56,015 --> 00:16:58,476
Sometimes the intention 
doesn't come right away.

355
00:16:59,560 --> 00:17:01,437
But by showing up on your mat,

356
00:17:01,437 --> 00:17:03,233
and just listening to your body.

357
00:17:07,609 --> 00:17:09,389
In my opinion, that is enough.

358
00:17:21,165 --> 00:17:22,967
Take another deep breath in.

359
00:17:25,192 --> 00:17:28,047
And this time, as you exhale,

360
00:17:28,047 --> 00:17:30,925
allow your thumbs 
to come all the way

361
00:17:30,925 --> 00:17:33,552
to your third eye, 
head gently bows.

362
00:17:36,556 --> 00:17:39,517
I'm kind of pressing 
just on the brow bone here,

363
00:17:39,517 --> 00:17:42,520
at the very least this 
is good for your sinuses,

364
00:17:42,520 --> 00:17:45,773
and just kind of 
connecting to that place

365
00:17:45,773 --> 00:17:47,492
where many people connect

366
00:17:48,818 --> 00:17:51,028
to intuition, 
to that inner teacher.

367
00:17:52,280 --> 00:17:53,948
Then again, you don't 
have to have the answers,

368
00:17:53,948 --> 00:17:55,830
but just showing up to listen

369
00:17:58,035 --> 00:17:59,662
in my opinion, is enough.

370
00:18:02,039 --> 00:18:05,418
You rock, I rock, 
we all rock, inhale.

371
00:18:06,460 --> 00:18:09,547
Exhale, relax the 
shoulders, lift the head up.

372
00:18:09,547 --> 00:18:11,799
Namaste, great work.

373
00:18:11,799 --> 00:18:15,428
If you're doing this in 
real time, Happy New Year.

374
00:18:15,428 --> 00:18:18,055
I will be seeing many of 
you, hopefully all of you,

375
00:18:18,055 --> 00:18:21,809
tomorrow for our 
first day of 2018,

376
00:18:21,809 --> 00:18:25,396
our 30 Days of Yoga, 
True is comin' atcha,

377
00:18:25,396 --> 00:18:26,647
everyone's invited, 
if you don't know

378
00:18:26,647 --> 00:18:28,316
what I'm talking 
about, check it out.

379
00:18:28,316 --> 00:18:29,859
If you're not 
doing this in real time,

380
00:18:29,859 --> 00:18:33,070
I wish you a very 
figurative Happy New Year,

381
00:18:33,070 --> 00:18:35,281
any time of the year, 
I have your back,

382
00:18:35,281 --> 00:18:37,366
feel free to send 
a comment or message

383
00:18:37,366 --> 00:18:38,909
if you need anything at all.

384
00:18:38,909 --> 00:18:40,661
And again, Happy 
New Year everyone,

385
00:18:40,661 --> 00:18:42,663
I'll see you tomorrow.

386
00:18:42,663 --> 00:18:45,249
(upbeat music)