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- What's up everyone and 
welcome to Yoga with Adriene.

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I'm Adriene and 
this is Benji-tito

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and today we have an 
awesome yoga for self doubt.

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

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(upbeat music)

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Alright my sweet friend, let's
start in a nice comfortable seat

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today of your choice.

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So I'm already 
passing the baton back to you.

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Thank you for 
joining me for this practice.

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I really do think that a little
goes a long way and that is what

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this practice is 
really gonna embody.

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It's not a lot of time but we're
just gonna get right into it.

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I'm gonna pass the baton 
back to you so you get to decide

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how you want to start today.

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So find a nice 
comfortable seat of your choice.

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When you come into the shape
that you want to start in,

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whether it's lying down,
seriously,

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come into any shape 
you want to, on the knees,

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seated maybe want to start
on your couch just because.

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And want to start by reminding
you that you are in control

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and you

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have the power 
you need to accomplish

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whatever it is 
your heart desires.

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Alright, take a deep breath 
in and then use your exhale

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to just arrive here now.

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You got this, yes.

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It's so awesome that 
you're doing this for yourself.

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It's so wonderful.

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Taking care of yourself 
is amazing and it's just like

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anything you can get more and
more and more interested in it

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and then you get 
better and better at it.

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You're doing great, we're
gonna start with Nadi Shodhan,

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alternate nostril breathing.

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So you're gonna take your hand,
whatever your dominant hand is,

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and we're gonna

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let's actually go 
thumb and pinky.

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So you're gonna bring 
your thumb your pinky out,

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kinda like hang loose.

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Alright, when you 
feel like you have it,

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you're gonna seal one 
nostril with your thumb.

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So seal with your thumb.

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So it'll be right nostril if
you're right-handed and

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left nostril 
if you're left-handed.

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And then you're gonna breath in.

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At the top,
you're gonna pause, hold,

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retain the breath, 
switch the seal

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and then exhale breathe out.

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Inhale, breathe in.

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Pause, switch and seal.

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Exhale breathe out.

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Great, now soften your eyes,
inhale, breathe in.

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Pause at the top,
switch and seal.

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Exhale, breathe out.
Nice long breath.

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Inhale, breathe in.

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Relax your shoulders.

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Pause at the top, 
switch and seal and

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exhale breathe out long.

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Now keep it going in your
own time see if you can extend

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the inhalations and 
extend the exhalations.

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If you're new to this pranayama
and you want to learn more we

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have a whole video just on

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alternate nostril breathing.

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Stick with it for 
just a couple cycles.

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See if you can 
elongate the breath in and out.

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Always pausing and switching 
and sealing at the top.

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Awesome, now even it out.

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And then when you're ready,
release your hand,

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take a deep breath in and exhale
palms face up as you empty,

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empty, empty everything out.

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Now just close your eyes.

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Notice how you feel.

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These feelings of self 
doubt or you know kind of

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questioning yourself, 
this lack of confidence or,

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you know, conviction, inner
support often just comes from

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when we are out of balance,
out of whack.

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So the Nadi Shodhana is not only
a calming breath but it helps

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balance out both the left and
right hemispheres, the brain.

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The right and left 
side of the body

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and how that 
relates to your organs.

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Calming, grounding.

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Great, slowly bring hands
together and we're gonna bring

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the thumbs right up to the third
eye and if you're feeling a

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little funky you can actually
give your third eye your,

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excuse me, 
your third eye center,

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your brow point, 
a little massage.

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This is that inner teacher.

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Start to gently 
deepen your breath.

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Just wake up inner teacher,
trust inner teacher.

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Get hot for inner teacher.

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Whatever it takes.

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You know it's not always like
bird of paradise, right?

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Sometimes is just this.

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It's like showing up 
on your mat,

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doing a little pranayama and

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massaging the heck 
out of your forehead.

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Okay, here we go, inhale.

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Sit up nice and tall, 
exhale, big twist to the right.

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Nice and easy.

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Inhale sit up nice and tall.
Breathe, breathe, breathe.

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And exhale twist, oh.

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Start listening to the 
sound of your breath here.

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Again it's not a long practice
so dig into that audible breath.

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Great, and then 
come back to center.

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Thumbs to third eye.

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(mumbling) Rub, rub, 
rub and then inhale

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and exhale twist to the left.

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You're doing great.

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Listen to the 
sound of your breath.

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Trust that this 
time is valuable.

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Whatever you've 
been thinking about,

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give your thinking mind a break

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and just stay here 
with your breath.

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Feeling it out.

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Really seeing if you 
can play with sensation as

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we come back to center.

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Thumbs up to the third eye.

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So essentially let your body
intelligence lead the way here.

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Thinking mind can 
pick up when you're done.

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Great, again 
allowing for it to unfold.

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We'll slowly come 
forward to all fours.

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And you're gonna 
bring the knees wide.

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Big toes to touch,
send hips back,

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but you're gonna lift the palms.

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Inhale to look forward, 
tug the shoulders back

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and then exhale, chin to chest.

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Rounding through.

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Inhale, look forward, 
pull the fingertips back,

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open the chest, 
open the throat.

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What do you want to say?

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Excellent, chin to chest
as you breathe out, contract.

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One more time, inhale to open,
find expansion,

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breathe into your belly.

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And exhale to contract,
scoop it up and in.

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Great, palms come to the earth.

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Use that connection 
to pull your heart center

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all the way up through.

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Knees are gonna come underneath.

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Great and then 
curl the toes under.

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We're gonna lift the 
knees and let them hover in

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Hovering Table for five.

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Breathe deep, four, you got it.

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Three, claw 
through the fingertips.

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Two, and slowly 
lower on the one.

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Great job.

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You'll bring the right 
foot all the way up and in.

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We're gonna come 
to a nice low lunge.

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So walk that left knee back.

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When you feel good here, take
a deep breath in and use your

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exhale just like we did 
before to tuck the chin

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and contract, lift up.

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Great, inhale to 
lower the left knee down,

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open the chest, 
light on the fingertips.

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Exhale, round through.

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Awesome, the 
next time you inhale,

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lower the back knee to the
ground then gently swing the

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left toes over towards the right
side of your yoga mat and you're

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gonna slowly walk your
fingertips towards the left side

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of your yoga mat and all 
the way towards the back.

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Gate Variation, you're gonna
turn your right toes in now,

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just like in Warrior, 
engage your right inner thigh.

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And then slowly, left fingertips
or left hand on the ground reach

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your right arm all the way up.

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Great, beautiful send your right
sits bone towards your right

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heel and then here we go,
we'll take the right fingertips

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all the way towards the 
back edge of the mat.

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Try to create one nice long
line from the outer edge of your

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right foot all the way 
through your fingertips.

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Take a deep breath in, 
inhale to find expansion.

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Then exhale, 
connect to your center,

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round through.
Naval draws back.

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We come all the 
way back up towards

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the front edge of the mat.

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Just how we went there 
is just how you come out.

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Yay, backtrack.

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And then open 
the chest, breathe in.

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Hopefully we're all caught 
up by now and then exhale,

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plant the palms, 
curl the back toes under,

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step into a strong Plank.

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Now quietly whisper to 
yourself, "I am strong."

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I am strong.

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Trust, trust, trust in your
value, your worthiness.

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Take a deep breath in and then

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exhale slowly lower 
the knees to the earth.

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Alright, we'll 
extend the left leg,

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slowly bring it all 
the way up into your lunge.

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Walk the right knee back, 
find your stretch and

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then embody it with the breath.

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Find support, breathe deep.

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Get light on the fingertips.

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Here we go, inhale,
open the chest.

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Exhale, tuck the chin,
lift the back knee.

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Right heel reaches back,
round through.

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Inhale, drop the knee,
nice and easy,

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open the chest.

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And then exhale, 
squeeze and lift,

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navel draws up.

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Inhale, open your heart.

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Exhale to round through.

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Again, think that 
Cat-Cow action here.

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We're balancing out the body
here left and right side opening

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as we inhale finding expansion

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and then what's very
natural after expansion?

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Contraction, so embracing
that really rounding through.

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Do one more, inhale, open.

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Exhale draw the navel in and up.

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Connect lower abdominals 
and upper abdominals.

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Yes, and then beautiful, the
next time you open up the chest,

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lower your right knee.

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00:10:22,522 --> 00:10:23,857
Send your right toes over

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towards the left 
side of your mat.

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Then swing your 
left fingertips around.

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You're gonna keep walking the
hands all the way along the

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00:10:30,029 --> 00:10:33,533
outer edge of your 
mat to the back edge,

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nice and easy.
Turn your left toes in.

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Take your time.

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Now, the bum tends to 
stick out here no matter

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00:10:39,305 --> 00:10:41,040
how your pelvis 
tends to rotate.

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In the shape 
usually the bum sticks out.

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So see if you can lengthen your
left sits bone towards the back

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00:10:47,633 --> 00:10:49,349
of your left heel.

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Turn the toes in if you
haven't already and here we go.

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Reach up high.
You got it.

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Press into your foundation.

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Work from the ground up.

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Lengthen through the crown so

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we're not dropping 
off in the neck.

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You got it and then 
here we go all the

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way up and over big stretch.

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Breathe deep, pull the 
left thumb back, inhale.

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Feel that stretch 
as you press into the

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outer edge of your back foot.

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Yes, and then 
exhale naval draws in.

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Upper and lower abdominals
come in and from your center,

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from a place of empowerment,

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00:11:21,714 --> 00:11:23,483
we come all the 
way back through,

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crawling, crawling, crawling.

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And even if it 
didn't feel empowering,

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we're still stimulating 
this area the body that has,

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strength, power.

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Great, inhale 
lift the back knee.

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Come up, big breath in.

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Exhale, plant the palms,

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00:11:39,832 --> 00:11:42,271
step the left toes back, 
strong Plank.

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Now, let's fire up the core.
You got it.

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If any emotion comes up,
just let it.

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Press away from 
your yoga mat, you got this.

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Rock front, rock back,
rock front,

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00:11:51,578 --> 00:11:52,712
rock back, rocks front.

249
00:11:52,712 --> 00:11:54,113
Front one more time, you got it.

250
00:11:54,113 --> 00:11:57,917
Then lift the hips up high
and back, Downward Facing Dog.

251
00:11:57,917 --> 00:12:01,610
Deep breath, 
lion's breath, tongue out.

252
00:12:02,537 --> 00:12:03,650
Come on now, don't be shy.

253
00:12:03,650 --> 00:12:05,830
Big breath in.

254
00:12:05,830 --> 00:12:07,821
Empty it out.

255
00:12:07,821 --> 00:12:08,817
One more time, you got this.

256
00:12:08,817 --> 00:12:11,940
Inhale. Let it roar.

257
00:12:15,189 --> 00:12:16,369
Beautiful.

258
00:12:16,369 --> 00:12:18,605
Slowly lower to your knees.

259
00:12:18,605 --> 00:12:21,240
Swing the legs around.

260
00:12:21,240 --> 00:12:24,744
Send the legs out in front,
come to a seat.

261
00:12:24,744 --> 00:12:26,012
Bend your knees generously.

262
00:12:26,012 --> 00:12:28,047
You're gonna take your 
fingertips and you're gonna

263
00:12:28,047 --> 00:12:30,016
bring them 
underneath your thighs.

264
00:12:30,016 --> 00:12:31,584
Maybe you grab 
wrists or forearms.

265
00:12:31,584 --> 00:12:33,615
If not, just grab your thighs.

266
00:12:33,615 --> 00:12:36,911
Great, then inhale, sit up tall.

267
00:12:36,911 --> 00:12:41,127
Think who am I as you look
out into the imaginary pond.

268
00:12:43,329 --> 00:12:44,330
And then here we go.

269
00:12:44,330 --> 00:12:46,265
Pashimot Uttanasana,
Forward Fold.

270
00:12:46,265 --> 00:12:47,767
Belly comes to the 
tops of the thighs

271
00:12:47,767 --> 00:12:50,025
or towards the 
tops of the thighs.

272
00:12:50,025 --> 00:12:53,373
And I really like to start with
a nice generous bend and

273
00:12:53,373 --> 00:12:55,351
allow my head to come in.

274
00:12:55,351 --> 00:12:57,543
Then come into my own 
little private love cave.

275
00:12:57,543 --> 00:13:00,947
Oh my gosh, there's so much
going on in the world

276
00:13:00,947 --> 00:13:03,249
and around us.

277
00:13:03,249 --> 00:13:05,084
It's wise to take 
this time to go in.

278
00:13:05,084 --> 00:13:08,254
Not to stay there and just hide.

279
00:13:08,254 --> 00:13:10,123
But to just listen to 
the sound of your breath.

280
00:13:12,839 --> 00:13:15,061
Smell your inner thighs.
(laughs)

281
00:13:17,016 --> 00:13:20,366
And then in time
you can go with this posture,

282
00:13:20,366 --> 00:13:24,251
so maybe straighten the legs.

283
00:13:24,251 --> 00:13:27,383
And just find what feels good
for your body today and

284
00:13:27,383 --> 00:13:29,042
melt your heart down.

285
00:13:29,042 --> 00:13:32,078
Close your eyes.

286
00:13:32,078 --> 00:13:35,315
Again, as you listen to
the sound of your breath, trust.

287
00:13:38,685 --> 00:13:40,953
Trust yourself.

288
00:13:40,953 --> 00:13:43,690
When you're being true to
yourself this is really the best

289
00:13:43,690 --> 00:13:45,024
and most 
beautiful thing you can do.

290
00:13:45,024 --> 00:13:45,892
No one can question that.

291
00:13:45,892 --> 00:13:47,894
You don't have to doubt it.

292
00:13:49,395 --> 00:13:51,397
But you gotta get to 
know what that feels like.

293
00:13:55,568 --> 00:13:56,869
Take a deep breath in here.

294
00:13:59,018 --> 00:14:02,617
And exhale to 
release and slowly roll up.

295
00:14:05,445 --> 00:14:07,830
Lift one knee 
and then the other.

296
00:14:07,830 --> 00:14:10,349
Press your feet into the ground

297
00:14:10,349 --> 00:14:13,619
as you swim the
fingertips behind you.

298
00:14:13,619 --> 00:14:15,321
Inhale for expansion.

299
00:14:15,321 --> 00:14:16,656
You're gonna 
press into the feet,

300
00:14:16,656 --> 00:14:18,825
toes pointing forward.
Lift the hips up.

301
00:14:18,825 --> 00:14:21,094
Come to Reverse Table, ooh, 
my shoulders are tight so

302
00:14:21,094 --> 00:14:23,496
I'm not going to push it but 
you're gonna send the sits bones

303
00:14:23,496 --> 00:14:24,530
towards the backs of the knees.

304
00:14:24,530 --> 00:14:27,066
Claw through 
the fingertips, inhale.

305
00:14:27,066 --> 00:14:29,268
And then exhale, drop 
the bum to kiss the earth,

306
00:14:29,268 --> 00:14:30,249
lift the toes.

307
00:14:30,249 --> 00:14:32,605
Twice more, inhale, lift up.

308
00:14:32,605 --> 00:14:33,840
Find a little playfulness.

309
00:14:33,840 --> 00:14:36,372
Aw man, maybe the thing 
that you were worried about

310
00:14:36,372 --> 00:14:40,113
didn't actually really 
need to be worried about.

311
00:14:40,113 --> 00:14:41,514
Okay, one more time inhale.

312
00:14:41,514 --> 00:14:43,300
That was brilliant, Adriene.

313
00:14:43,300 --> 00:14:45,451
So eloquent. 
(laughs)

314
00:14:46,577 --> 00:14:48,121
And exhale.

315
00:14:48,121 --> 00:14:50,330
Great, lift the legs.
Just do it.

316
00:14:50,330 --> 00:14:52,191
And then cross the ankles,
just do it.

317
00:14:52,191 --> 00:14:55,428
You got it and then 
slowly come back to your seat.

318
00:14:55,428 --> 00:14:57,697
Palms come 
together at the heart.

319
00:14:57,697 --> 00:14:59,699
Back to the seat.

320
00:15:01,634 --> 00:15:02,668
Things are cyclical.

321
00:15:02,668 --> 00:15:03,903
Sometimes when we're down,

322
00:15:03,903 --> 00:15:05,538
we're in that 
spot of self doubt.

323
00:15:05,538 --> 00:15:08,641
Where you're just like, 
"I feel like a phony.

324
00:15:08,641 --> 00:15:10,843
"I don't know what I'm doing,
know what I am."

325
00:15:10,843 --> 00:15:14,080
You gotta trust that that's
but a mere moment in time.

326
00:15:15,526 --> 00:15:17,616
And that you're 
in the driver seat.

327
00:15:24,465 --> 00:15:26,626
Good luck to you, 
my heart goes out to you truly.

328
00:15:26,626 --> 00:15:29,495
Let us know how 
you're feeling down below.

329
00:15:29,495 --> 00:15:30,863
Remember a 
little goes a long way.

330
00:15:30,863 --> 00:15:32,865
Try to show up every 
day for a little something.

331
00:15:34,867 --> 00:15:36,869
Take a deep breath in.

332
00:15:37,737 --> 00:15:39,675
And exhale, let something go.

333
00:15:41,041 --> 00:15:43,225
Then inhale, 
sit up nice and tall.

334
00:15:43,225 --> 00:15:47,854
All your potential just full
and ready to express itself.

335
00:15:48,981 --> 00:15:51,343
And exhale this time to bow.

336
00:15:51,343 --> 00:15:53,926
To just that, 
your full potential.

337
00:15:55,268 --> 00:15:56,988
Namaste.

338
00:15:56,988 --> 00:16:00,084
(upbeat music)