- Hey everyone, and 
welcome to Yoga with Adriene,

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

So this is perfect as we gear up

for a bright and 
beautiful new year.

This is a quick practice,

so we're gonna 
get right into it.

Creating space 
with conscious breath

for your body and your mind.

Hop into something comfy

and let's get started.

(upbeat music)

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

in extended Child's Pose.

If this is not a 
good shape for your body,

you can just sit up in 
a nice comfortable seat,

hands resting 
gently in your lap.

Bring the knees nice and wide

for your extended Child's Pose,

and really, really 
today, see if you can

reach, reach, 
reach the fingertips

really far out, what's up, dog?

And then keep the 
fingertips glued where they are

and then melt everything down.

Welcome to your practice.

And the funny thing is, 
even though we say

yoga for new beginnings,

it's really just 
about being present

in the space that 
you're creating right now.

So through that 
practice, and really,

this is a mindfulness practice,

we let go

of the past.

We respect it, but we let it go.

And we let go of our desire

or sometimes need to control.

We cannot control the future.

A lot of times, when we stress,

it's a stress 
of something that

if we could only pause 
and be mindful in the moment

and realize that

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

a lot of time

and anxious energy.

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

and use this moment 
here in the beginning

of our practice, 
which is rather quick today,

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

You have an opportunity 
to take the invitation,

again, to let go of the past,

even the day thus far.

Maybe acknowledge it with 
a little bit of gratitude,

thank you, to all the 
things that happened this year

that helped me become exactly

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

today, right now, 
in this moment.

Begin to gently 
deepen your breath

if you have not already.

Extending your inhalation.

And elongating your exhalation.

Use your breath 
to anchor the mind

throughout this 
little practice to

be mindful of every 
nuance, every sensation

in both mind, heart, 
and the physical body.

Alright, start to 
slowly make your way

back up to all fours.

Nice and slow, hands 
come just underneath,

excuse me, 
wrists just underneath

the shoulders, and then knees

just underneath the hip points.

Then close your eyes 
and inhale, drop the belly,

open the chest.

And then after 
you've taken a big breath,

here, hold the breath, 
retain it,

and then exhale to 
round through the spine,

empty, empty, empty it all out.

And then inhale 
to drop the belly,

open the chest.

Feel the skin of your 
front body stretch here.

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

retain the breath, 
hold the breath at the top.

And then exhale, 
everything releases,

navel draws up, chin to chest.

(sharply exhales)

One more time, 
inhale, carve a line

with the nose 
forward, up, and out.

Hold the breath, 
retain at the top,

claw through 
the fingertips here,

shoulders draw 
down away from the ears.

Phew, and then exhale, 
and round through,

breathe out, press 
away from your yoga mat.

Awesome, inhale, 
come to neutral spine.

Then you're gonna 
curl the right toes under,

send the right 
toes all the way out,

and then nice and 
slow, you can lift

the front body up to 
meet the back body here,

you're gonna 
create space by drawing

right toes all the way 
over towards the left side

of your mat, you're gonna turn

to look at your right toes.

Keep pressing 
out of your yoga mat,

you can come to 
fists here if you need,

pressing into the thumbs.

And then again 
with the breath, inhale,

pause and hold at the top.

And then exhale to release.

Everything, come 
back to all fours.

Press away from your yoga mat,

creaky old floor, 
comin' back at us,

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

slide 'em out.

There's opportunity 
for a little nuance,

stretching 
throughout this whole practice,

so find what feels good,

and when you're ready, 
guide the left toes

over towards the 
right side of your mat,

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

Feel that space 
as you breathe in.

Pause, hold the 
breath at the top.

And then exhale, release,

bring it all the 
way back, awesome.

Walk the knees in together.

You're gonna send the hips back.

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

for you in the knees, 
you can just come

to a nice comfortable seat.

Thriller arms,
send the fingertips forward.

Relax the shoulders.

Then right arms are 
gonna go across the left,

you're gonna 
take the left forearm,

excuse me, right 
forearm with the left hand

and just nice, 
easy stretch here.

So lift up from 
the pelvic floor here,

think about creating space

in the lower belly,

the abdomen, all 
four sides of the torso

expanding as you breathe in.

And then keep finding places

where you can relax,

shoulders, skin of 
the face, forehead,

as you breathe out.

Awesome, back to 
Thriller arms, inhale,

then exhale take 
it to the other side.

And then slowly bring it back,

Thriller arms, 
we'll flip the script,

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

so that means 
flip the palms, sorry,

and then come all the way down.

I'm like, everyone 
knows my cues already.

Not necessarily, Adriene.

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

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

And then walk 
the knees back out,

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

and we'll send it 
to Downward Facing Dog.

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

Yogi's choice to 
pause and hold the breath,

retain it at the top, 
or just continue

with a nice, fluid breath.

Then find stillness, 
bend your knees,

belly comes toward 
the tops of the thighs,

cleansing breath here again,

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

Inhale in through the nose,

and exhale, lion's 
breath, tongue out.

Don't be shy now.

Alright, anchor the left heel,

and your just gonna slowly slide

the right toes all the way up,

lower onto your left knee.

Then loop the shoulders 
forward, up, and back,

and let your heart 
energy radiate forward here.

So fingertips 
can be on the earth,

they can be on 
blocks, or if you like,

you can sweep the fingertips 
up high towards the sky,

press through that front leg,

front knee over 
front ankle, and reach up.

Now, you can keep the 
back toes curled under

or press into the 
top of the back foot,

and feel that 
power, that energy,

that reverberation, that 
kind of like rebound effect

of pressing back 
foot into the earth

and lifting up 
from your pelvic floor.

Take one more 
breath in here, you got it,

then exhale to rain it down.

Now we're gonna 
straighten through the front leg

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

just gonna stack 
over my left knee, here,

so it's not gonna go past.

And you can straighten the leg

or keep it nice and bent,

flex your right toes 
toward your third eye.

Breathe deep.

Here's to making 
room for the new stuff,

kind of shedding some weight,

whether it's energetically

or maybe even 
some physical weight

that you're 
holding on your body,

and working to move 
a little bit lighter

and with more 
ease in the new year.

So dig your right heel in,

and we're gonna 
come all the way through.

And then left hand 
comes to the earth,

right hand comes 
around to the left,

so the thumbs are close,

and we come into a 
little Lizard variation here.

As you inhale, 
let your heart energy

radiate forward once again.

And then exhale, draw 
your chin to your chest.

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

if you want a 
deeper stretch in the hip.

If you want a little heat today,

a little fire

lit in your core,

curl the back toes under 
and lift the back knee.

And then if you want 
a little bit of both,

maybe you practice back heel

reaching towards the 
back edge of your mat,

elbows on the earth.

Breathe deep, whatever 
variation, nice and easy.

The minute we 
start to hold our breath

is the minute we 
constrict the flow of energy.

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

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

a really good time to 
get the energy flowing

consciously rather 
than to restrict, so.

There you go.

Alright, if you're 
on your forearms,

come on back up, 
frame your right foot.

You're gonna plant the palms,

and you're gonna 
step it to a Half Plank

on the knees, or a full Plank.

Just one of these, 
so choose wisely,

big breath, exhale, lower down

all the way to the belly.

Inhale, (clears throat) 
oh excuse me,

inhale, scoop the 
heart forward, up,

and back, forward, up, and back.

And here we are in a Cobra,

press into your pubic bone,

press into the tops of the feet,

squeeze your elbows in,

and then exhale to release.

Curl the toes under,

make your way back 
to Downward Facing Dog.

Here we go, lion's breath.

Elbow creases shining forward,

claw through your fingertips,

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

create lots of 
space on the side body,

lengthen, lengthen, lengthen,

and then take a deep 
breath in through your nose,

fill 'er up,

and exhale, lion's breath,

gaze towards your 
third eye, tongue out.

(sharply exhales)

Sweet, really nice.

We'll drag slowly, 
left toes now,

all the way up to your lunge.

Lower the back knee.

Actively loop the 
shoulders forward, up, and back.

So your shoulder 
bones kind of come together

and melt down your back body.

And maybe find a little opening

in your heart here, 
let it shine forward.

And then you can stay here, 
nice and low, or maybe,

you send the fingertips up high

feel that connection 
to your back foot,

back leg, lift up 
from your pelvic floor,

create a nice, fluid highway

for the energy to 
flow up and down the spine.

Front knee over front ankle,

give it one more breath, inhale,

and then exhale, slowly release.

Gently pull the 
left hip crease back,

straighten 
through your front leg,

left toes 
towards your third eye.

So there's a 
variation of this shape

where we go way 
back, see if you can

go ahead and keep this right hip

over the right knee here.

And then, at least a micro-bend
in this left leg here,

but you can go big 
bend or straighten,

but whenever I say straighten,

I always mean 
slight bend. (chuckles)

And then we'll dig 
into that left heel,

nice and slow, roll through,

bring the left hand 
over to join the right,

thumbs near each other, 
and here we go,

check it out on this side.

Inhale to look forward first,

feel that spaciousness 
in your root chakra,

right, we're 
getting ready to build

a new foundation for a new year,

those practicing in real time,

but again, this 
will be great for anyone

who's practicing this to

start again. (laughs)

To circle back to 
the present moment.

Take a variation on 
this side that feels awesome.

One that inspires nice, 
full, buoyant breath.

So you can think of every inhale

as an opportunity 
to just create space,

again, invite a fresh 
sense back into the body,

and then use the exhale to relax

and let go of 
anything that yeah,

is not serving you anymore.

Sweet, then slowly come 
back up, take your time.

We're gonna frame the left foot.

We're gonna just come to 
a little Half Plank here,

so Half Plank or all fours.

And then you're gonna 
walk the knees together,

really together, and 
then paint your yoga mat

with your palms 
as you drag the hands

all the way back and melt down.

Child's Pose, 
traditional version, balasana.

So, we allow the 
shoulders to round,

we feel the spaciousness, 
spacious, dang it,

spaciousness (laughs) now

in the upper back 
body, belly softens.

And as you 
breathe in, see if you can

feel the skin 
of your lower back,

by the kidneys, your 
skin kind of stretches

as you breathe in.

That's how 
conscious your breath is,

and then soften 
and everything relaxes

as you breath out.

And then tuck the chin,

and slowly we'll rise up.

We're gonna come into 
a nice, comfortable seat

of your choice, 
so it can be a traditional

sukhasana, Meditation Pose,

in fact, if you 
wanna come to lie down

on your back, that's fine too,

but you're just 
gonna come to a place

where you can be still 
for a couple breath cycles.

Hands at the heart.

We'll sit up nice and tall.

Just feel the 
length of the spine.

Just notice how you 
feel the flush of energy.

A little goes a long way.

And gently tuck your chin

and choose to listen here.

So the studies are showin' it,

this isn't just 
some sort of like,

ancient yoga 
philosophy or teaching,

the studies now 
say, oh yes, it's very

wise, might be 
very smart and wise

to pay attention to 
the power of your thoughts.

And your thoughts 
of course inspire

your words, the language.

So take a moment 
here to just, again,

notice how you feel.

And choose to listen.

Sometimes the intention 
doesn't come right away.

But by showing up on your mat,

and just listening to your body.

In my opinion, that is enough.

Take another deep breath in.

And this time, as you exhale,

allow your thumbs 
to come all the way

to your third eye, 
head gently bows.

I'm kind of pressing 
just on the brow bone here,

at the very least this 
is good for your sinuses,

and just kind of 
connecting to that place

where many people connect

to intuition, 
to that inner teacher.

Then again, you don't 
have to have the answers,

but just showing up to listen

in my opinion, is enough.

You rock, I rock, 
we all rock, inhale.

Exhale, relax the 
shoulders, lift the head up.

Namaste, great work.

If you're doing this in 
real time, Happy New Year.

I will be seeing many of 
you, hopefully all of you,

tomorrow for our 
first day of 2018,

our 30 Days of Yoga, 
True is comin' atcha,

everyone's invited, 
if you don't know

what I'm talking 
about, check it out.

If you're not 
doing this in real time,

I wish you a very 
figurative Happy New Year,

any time of the year, 
I have your back,

feel free to send 
a comment or message

if you need anything at all.

And again, Happy 
New Year everyone,

I'll see you tomorrow.

(upbeat music)