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- Hey everyone and 
welcome to Yoga with Adriene.

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I'm Adriene and today we have a

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yoga for self respect practice.

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So today you don't have to 
do this but I invite you to

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grab a little something extra.

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Light a candle, 
light some incense,

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have a cool glass of water,
grab a blanky,

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say a prayer, and then 
hop into something comfy

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and let's get started.

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(upbeat music)

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Alright my friends, welcome.

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Let's begin seated in a 
comfortable position of your

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choice and 
that's not just a line.

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Today I want 
you to really think,

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"How would I feel good?"

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So maybe Sukhasana,
maybe Siddhasana,

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one foot in front of the other.

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Maybe it's available and would
feel good in your body to bring

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the big toes together, allow the
heels to open up and you place

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your bum right between 
that little seat there.

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So come into a comfortable seat
and really it doesn't matter

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what you do as I often say here
but just how you do it so

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I'm trying to just activate the
brain to kind of let go of the

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day thus far and 
start to make choices that

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feel good or that feel right.

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And that said you can 
come into this choice and go,

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"Actually, I'll come 
back over here."

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Come into a nice, 
comfortable seat

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and whether or not you

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grabbed a blanket or lit a
candle or said a prayer I'd like

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for you to take 
this moment now

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to find length in the spine,

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bring your left hand 
to your heart and

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your right hand to your belly.

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Start to relax your shoulders

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and welcome a gentle breath in.

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So we're at our best and

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I believe we truly can be of

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service to others when we feel
like we are in alignment with

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who we truly 
are and you're like,

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"Yeah, that sounds 
really nice but

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"how do I get there, Adriene?"

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Someone asked me recently,
this really is true story,

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"Okay Adriene, but how 
do I practice divine love?"

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And I was like, "Oh, snap."

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And I think the 
answer is look inside.

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And so we're constantly looking
to other people everywhere

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to validate, 
to show us the respect,

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and it's like well we wouldn't
be looking for that if we didn't

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feel that we deserved it.

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So if you have an inkling that
you deserve it already let's

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cultivate a 
practice through yoga

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that shows us that we

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really don't need to 
look outward for that.

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It's all inside.

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And then, of course,
the Catch-22 is,

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and I'm still learning,
trust me,

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but the more that we begin to
recognize that and cultivate

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self respect, 
self-love practices within

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the more we are 
able to believe

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and nurture

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relationships that

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can also provide us with 
that positive feedback.

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That respect, that love.

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Healthy matches, if you will.

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And I just don't mean romantic.

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I just mean in all kinds.

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So dang!

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Take this moment for you,
this is a nice,

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juicy just short little

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dose of love.

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A reminder to look inward when

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you're feeling 
disrespected or empty.

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(chuckles) It happens.
It's the flow.

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Breathe into your hands here.

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Just you can digest 
what I just said there

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and then just try to let it go.

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Trust that that 
knowledge already exists inside,

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I'm just a messenger.

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Just a buddy, just a pal.

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When you're ready, you can bow
the head to the heart and start

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to breathe 
again into your hands.

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Particularly 
into the lower belly,

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just sending some 
depth of breath down there.

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Just a way of honoring the body.

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Saying, "Okay, I'm listening.

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"I'm here.
I pressed play, I'm in.

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"Yes.

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"I will be here, 
I will listen,

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"I will be my own rock."

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And then just a little
opportunity here for you

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to set an intention.

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You can take it or leave it.

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If you leave it, just 
focus on your breath here.

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Start to breathe deep, notice
the great stretch in the back of

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the neck. If you want to take it,

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select something, articulate
something that is positive that

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will serve you in 
the present moment.

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Awesome and then 
when you're ready,

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wherever you are, 
you're gonna start to create

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a soft, swaying motion.

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Move like you love yourself
and if you feel like a fool,

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be a fool for love here 
with me and just trust

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that you're in the right place
with the right people.

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People.

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And that this time is valuable.

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Make the most of 
this time for yourself.

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Again, we don't 
have a long practice.

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So the next time 
you lean to the left,

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let your left hand come down,

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reach your right 
fingertips up and over.

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Breathe deep, stretch it out.
Enjoy.

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Smell your armpit.

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And then come back to center,
find a little sway and the next

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time you sway to the right,
plant the right hand down,

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lift the left 
fingertips up and over and

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find what feels good here.

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Ah, awesome.

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Let this practice inspire a

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newness of breath.

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Whatever that means to you.

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And then come back to center.

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You're gonna bring 
the fingertips behind you.

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Turn the fingertips 
in towards your body.

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And then lift the chest up and
you might just feel enough of a

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stretch here but if you need a
little more you're gonna bring

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the hips forward,
just bring your bum forward.

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Plant the palms 
down and then inhale,

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lift the chest up even more.

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Ah, superhero.

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Open heart, open mind.

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If you're feeling 
a little vulnerable,

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vulnerable today and that's
why you selected this practice,

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breathe deep my loves 
as you open your heart.

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It's all good.

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You're doing the right thing.

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Great, bring your 
hips back in space,

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head over heart, 
heart over pelvis.

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You knew it was coming, big hug.

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One arm over the other and
you know I always say take what

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works for you and 
leave what doesn't.

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So if some of the stuff I'm
saying doesn't jive with you,

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stick with the video.

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There's still a lot 
here for you to play with,

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you're in the driver's seat.

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Just the physical aspects 
alone of this practice

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could be really great.

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Steadiness of breath to 
calm your nervous system.

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If you are ready to just open
your mind to this idea and the

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power of 
cultivating self respect,

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self care, self-love practice
and find a little sway.

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Relax through the jaw.

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Forget what you 
think about yoga.

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And then come to center, nice
and stacked through the spine.

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Head over heart, 
heart over pelvis.

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I got into it there.

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And then we're gonna draw the
navel towards the spine here so

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chin to chest, we round through.

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Should feel great, big stretch.

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Round through, round through.

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Imagine the crown of 
your head going to the ground.

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Should be a great big stretch.

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And then, here we go, 
after this contraction,

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navel in, in, in 
comes an expansion.

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That's the way love goes.

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That's the way love goes.

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That's the way love goes.

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So after contraction 
comes expansion.

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So if you're in contraction
right now, guess what?

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It's all good.

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Alright, opposite arm on top
so whatever arm you did before,

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flip it.

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Reverse it and 
give yourself a big hug.

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Maybe this time you get your
fingers in there for a little

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massage, a little massage.

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The joys of the 
at-home yoga practice,

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come on now.

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Gotta take advantage.

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And then, here we go, 
this time we're gonna inhale,

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start with the lift up.

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Elbows up, up, 
up, up, up, up, up,

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lift, lift, lift.

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And then exhale, chin to chest.

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Soft and easy in the neck.

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Navel draws in.

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And then slowly release.

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Awesome.

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So now we're gonna 
bring the hands to the knees,

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just do a couple quick circles
for the spine so inhale open,

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heart open, mind open, 
chest come forward, exhale.

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Contract round and back.

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Inhale, come forward.

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And exhale around and back.

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Reverse the circle, 
inhale to come forward.

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Exhale around and back.

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Stirring the pot.

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Inhale, come forward.

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Exhale, around and back.

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Next time you're back,
lift your legs up.

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Shins up towards the sky.

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Start to light a little 
fire in your belly but

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in the most loving ways.

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So if you need to 
bring your hands to catch,

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clasp your wrists underneath 
and catch yourself here.

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Go ahead and do that otherwise

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you might send the
fingertips forward.

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You might 
pretend to drive a car.

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You might bring the fingertips
to the temples to really light a

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nice (chuckles) 
fire in your belly,

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in your core.

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And then notice how 
this can and will and

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is already 
challenging the breath.

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Lift your chest, 
just like we did before,

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nice, open heart.

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Breathe deep.

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You got it, breathing deep.

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Great, then cross one ankle over
the other and we're gonna come

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all the way up through seated.

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Tap into a 
little inner smile here,

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life is good.

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And then we're gonna come
forward and all the way to a

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Downward Facing Dog.

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So take your time getting there.

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Enjoy just waking up your body,
enjoy this time for yourself.

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Excuse me, buddy.
I'm sorry lovey.

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And in your own time you'll just
send the hips up high and start

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to walk it out.
Wake it up.

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Stretch it out.

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Nice, soft, easy movement.

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Listen to the 
sound of your breath.

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Thou greatest tool.

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And then here's the thing, in
this Downward Dog today drop the

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shape and just be yourself.

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What does that mean?
I don't know, man.

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That's up to you to figure out.

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Be yourself.

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We're just 
wanting to be ourselves.

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And the mat's a great place to
explore what that feels like,

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what it looks like, 
our relationship to that.

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Respect.

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Alright, one or two 
more cycles of breath

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to figure out what

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be yourself means in 
this Downward Dog today.

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Even if you just 
get one little glimpse.

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Great and then you're 
gonna bring your right knee in,

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tap into that core again and
then step your right foot up and

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lower the back knee.

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Then keep this soft and easy,

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you're gonna walk 
your right foot out.

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You're gonna bring your right
hand over towards the left

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for a little Lizard variation.

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Great, then we'll be yogi's
choice whether or not you want

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to keep the back knee down and
the heart open or if you want to

254
00:12:20,106 --> 00:12:22,942
lift the back knee and 
maybe come on to the forearms.

255
00:12:22,942 --> 00:12:25,555
So it's yogi's choice,
check it out.

256
00:12:27,637 --> 00:12:30,428
Breathe, light it up.

257
00:12:32,118 --> 00:12:34,454
Break it up.

258
00:12:34,454 --> 00:12:36,689
I'm cool, I'm hip.

259
00:12:36,689 --> 00:12:41,361
Pull the right hip crease back
in whatever variation you have

260
00:12:41,361 --> 00:12:44,297
decided on and then 
find a deep breath in.

261
00:12:44,297 --> 00:12:48,001
And then wherever you are use an
exhale to slowly come out of it.

262
00:12:48,001 --> 00:12:49,535
Bring the right 
foot back to center.

263
00:12:49,535 --> 00:12:53,075
Pull the right hip 
crease back and send

264
00:12:53,075 --> 00:12:54,674
the hips towards the 
back edge of your mat.

265
00:12:54,674 --> 00:12:56,442
Flex your right toes 
towards your third eye

266
00:12:56,442 --> 00:12:57,800
and straighten your right leg.

267
00:12:57,800 --> 00:13:00,913
Breath deep here, big stretch.

268
00:13:00,913 --> 00:13:02,582
Then roll 
through that front foot.

269
00:13:02,582 --> 00:13:05,284
Plant the palms, you're 
gonna come to a Plank Pose.

270
00:13:05,284 --> 00:13:08,113
Strong and steady, 
deep breath in.

271
00:13:08,113 --> 00:13:09,489
Then exhale, Downward Dog.

272
00:13:09,489 --> 00:13:10,456
Nice work.

273
00:13:10,456 --> 00:13:14,927
Now this time,
left knee comes in, squeeze.

274
00:13:14,927 --> 00:13:17,930
Beautiful, then 
step the left foot up.

275
00:13:17,930 --> 00:13:20,667
Nice, then lower 
the back knee down.

276
00:13:20,667 --> 00:13:23,169
Find your breath.
Find your footing.

277
00:13:23,169 --> 00:13:26,506
And then slowly, with control, 
we'll walk the left foot out,

278
00:13:26,506 --> 00:13:28,107
bring left hand 
over towards the right.

279
00:13:28,107 --> 00:13:29,509
We start to open 
up through those hips.

280
00:13:29,509 --> 00:13:32,245
They store a lot of emotion,
you know what it's,

281
00:13:32,245 --> 00:13:33,813
well even if you don't 
know what it's all about,

282
00:13:33,813 --> 00:13:35,882
you can probably sense 
so soften through your

283
00:13:35,882 --> 00:13:39,052
jaw and breathe deep.

284
00:13:39,052 --> 00:13:40,720
Just notice.

285
00:13:40,720 --> 00:13:43,523
And then again, yogi's choice, 
you can stay knee down.

286
00:13:43,523 --> 00:13:45,158
Everyone's gonna 
need to just squeeze that

287
00:13:45,158 --> 00:13:48,227
left knee in just a bit.

288
00:13:48,227 --> 00:13:49,796
Supporting the joints here and

289
00:13:49,796 --> 00:13:52,165
open the chest or 
lifting the back knee,

290
00:13:52,165 --> 00:13:53,330
reaching the 
right heel down and

291
00:13:53,330 --> 00:13:55,468
coming forearms to the earth.

292
00:13:55,468 --> 00:13:59,672
Whatever variation you choose,
nice depth of breath.

293
00:13:59,672 --> 00:14:03,225
Nice full, easy breathing.

294
00:14:03,225 --> 00:14:05,678
When your breath 
starts to become constricted,

295
00:14:05,678 --> 00:14:09,877
that's a good sign to maybe
take a step back and

296
00:14:09,877 --> 00:14:12,485
reposition yourself 
for greatness.

297
00:14:14,187 --> 00:14:16,689
Alright, inhale, 
wherever you are.

298
00:14:16,689 --> 00:14:19,279
Use an exhale to slowly 
make your way back to

299
00:14:19,279 --> 00:14:22,562
the nice, low lunge.

300
00:14:22,562 --> 00:14:24,397
And when you're ready 
pull the left hip crease back,

301
00:14:24,397 --> 00:14:25,232
straighten 
through the front leg.

302
00:14:25,232 --> 00:14:27,967
Flex your left toes 
now towards your forehead.

303
00:14:27,967 --> 00:14:30,937
Big breath, big stretch.

304
00:14:30,937 --> 00:14:33,840
Slight micro-bend or 
generous bend in that left knee.

305
00:14:38,087 --> 00:14:40,513
Awesome, then rolling 
through that front foot.

306
00:14:40,513 --> 00:14:43,483
Plant the palms, 
come to Plank Pose.

307
00:14:43,483 --> 00:14:44,617
Awesome, beautiful work.

308
00:14:44,617 --> 00:14:46,886
Inhale to look forward.
Shift forward.

309
00:14:46,886 --> 00:14:49,956
Exhale to lower all 
the way to the belly.

310
00:14:49,956 --> 00:14:53,726
Inhale to lift up 
Bhujangasana or Cobra.

311
00:14:53,726 --> 00:14:56,996
Find what feels good here,
activate the upper back body,

312
00:14:56,996 --> 00:14:58,531
open your chest.

313
00:14:58,531 --> 00:15:00,433
And then exhale to release,
awesome work,

314
00:15:00,433 --> 00:15:02,468
inhale to press up to Plank,
you got it.

315
00:15:02,468 --> 00:15:07,173
Strong and steady and then
exhale Downward Facing Dog.

316
00:15:07,173 --> 00:15:09,941
Take a long exhale out.

317
00:15:09,941 --> 00:15:12,915
Empty, empty, empty.

318
00:15:12,915 --> 00:15:17,984
Now take a moment here, 
just circulating fresh blood

319
00:15:17,984 --> 00:15:20,111
throughout the body.

320
00:15:20,111 --> 00:15:23,122
And then again, maybe it's not
through a ton of movement but

321
00:15:23,122 --> 00:15:25,491
just give yourself 
permission here to be yourself.

322
00:15:26,938 --> 00:15:28,087
(sighs)

323
00:15:31,330 --> 00:15:33,101
Nice work.
Nice, nice, nice.

324
00:15:33,101 --> 00:15:36,269
Now from here we're gonna
walk the feet in towards center,

325
00:15:36,269 --> 00:15:39,038
bend the knees, we're 
gonna come into a little squat.

326
00:15:39,038 --> 00:15:41,107
So even if that transition 
was not super graceful,

327
00:15:41,107 --> 00:15:42,375
that's okay.

328
00:15:42,375 --> 00:15:44,610
And if you come here right away
and like all these bells and

329
00:15:44,610 --> 00:15:46,879
whistles start to go off,
let's tend to it.

330
00:15:46,879 --> 00:15:47,647
That's the practice.

331
00:15:47,647 --> 00:15:51,651
So you might lift the heels 
and open the knees wide.

332
00:15:51,651 --> 00:15:54,387
You might bring your fingertips
up instead of the palms.

333
00:15:54,387 --> 00:15:58,090
If you need to, you can 
even roll your mat up

334
00:15:59,568 --> 00:16:02,195
to bring the earth up to you.

335
00:16:02,195 --> 00:16:06,399
If it feels alright, you might
work to bring all four corners

336
00:16:06,399 --> 00:16:09,381
of the feet down 
and the hands toward

337
00:16:09,381 --> 00:16:12,839
each other in Anjuli Mudra.

338
00:16:12,839 --> 00:16:14,841
Breathe deep.

339
00:16:16,142 --> 00:16:19,478
Find length throughout the spine
so the energy that runs up and

340
00:16:19,478 --> 00:16:21,821
down the spinal 
column is able to flow.

341
00:16:23,883 --> 00:16:26,082
Balancing the body,

342
00:16:29,310 --> 00:16:31,624
just a little root chakra as you

343
00:16:31,624 --> 00:16:34,203
breathe deep so send your
breath down into your belly.

344
00:16:36,162 --> 00:16:38,865
Spiraling you in, back to you.

345
00:16:38,865 --> 00:16:41,267
Back to what matter's most,
your foundation.

346
00:16:42,578 --> 00:16:47,840
The beauty and the good
stuff that you were born with.

347
00:16:47,840 --> 00:16:49,842
That's unique to you.

348
00:16:54,080 --> 00:16:56,616
Tight, then slowly release that.

349
00:16:56,616 --> 00:16:59,785
Move nice and slow, you're gonna
come as gracefully as possible,

350
00:16:59,785 --> 00:17:02,388
you just do your thing, 
all the way back to seated.

351
00:17:02,388 --> 00:17:04,357
And we're gonna 
once again, lean back,

352
00:17:04,357 --> 00:17:07,212
way back, laid back.

353
00:17:07,212 --> 00:17:09,127
Come into this Boat variation.

354
00:17:09,127 --> 00:17:10,463
You can straighten the legs here

355
00:17:10,463 --> 00:17:11,797
if that's a place 
where you're working.

356
00:17:11,797 --> 00:17:13,232
It took me years
to work there with

357
00:17:13,232 --> 00:17:16,536
any ounce of soul and breath.
(chuckles)

358
00:17:16,536 --> 00:17:20,673
So just work there, work
towards that in your own time.

359
00:17:20,673 --> 00:17:23,675
You can bend the knees again,
you can clasp the wrists and

360
00:17:23,675 --> 00:17:26,878
catch yourself and hold yourself
here and instead of these

361
00:17:26,878 --> 00:17:28,180
modifications being like a,

362
00:17:28,180 --> 00:17:31,384
"Aw, man.
I'm not good."

363
00:17:31,384 --> 00:17:35,454
Like check your thoughts because
actually this is like a sign of

364
00:17:35,454 --> 00:17:36,789
the utmost love 
and respect to go,

365
00:17:36,789 --> 00:17:38,357
"I'm gonna support myself.

366
00:17:38,357 --> 00:17:39,692
"I'm not gonna 
look everywhere else

367
00:17:39,692 --> 00:17:42,464
"for someone to 
support me or validate me."

368
00:17:42,464 --> 00:17:45,906
Boom. Boom.

369
00:17:47,166 --> 00:17:49,633
Breathe deep. If you need a 
little more of a challenge,

370
00:17:49,633 --> 00:17:53,498
maybe you take the last couple
cycles of breath here to

371
00:17:53,498 --> 00:17:55,508
throw your center off balance.

372
00:17:55,508 --> 00:17:57,043
Otherwise, breathing deep here.

373
00:17:57,043 --> 00:17:58,544
Nice full cycles of breath,
you got it.

374
00:17:58,544 --> 00:18:00,446
Welcome that heat,
we're almost done.

375
00:18:00,446 --> 00:18:02,448
You're doing awesome.

376
00:18:06,252 --> 00:18:07,853
Alright, you have one 
more breath cycle in you.

377
00:18:07,853 --> 00:18:10,292
Yes, you do!
Here we go, inhale.

378
00:18:10,292 --> 00:18:12,258
And then exhale, 
cross the ankles,

379
00:18:12,258 --> 00:18:13,859
come back to 
your meditation pose.

380
00:18:13,859 --> 00:18:15,628
Sit up nice and tall.

381
00:18:15,628 --> 00:18:17,730
Inhale in deeply.

382
00:18:17,730 --> 00:18:20,459
And exhale completely,
relax your shoulders.

383
00:18:20,459 --> 00:18:24,470
Once again, inhale in deeply, 
inhale lots of love in.

384
00:18:24,470 --> 00:18:28,173
As you exhale, allow the
shoulder blades to just drape

385
00:18:28,173 --> 00:18:29,408
down the back body.

386
00:18:29,408 --> 00:18:32,020
Create lots of space.

387
00:18:32,020 --> 00:18:34,780
And then bring your left hand to
your heart and your right hand

388
00:18:34,780 --> 00:18:37,049
to your belly.

389
00:18:37,049 --> 00:18:39,594
Close thine eyes.

390
00:18:41,479 --> 00:18:46,340
And notice how you feel.

391
00:18:56,369 --> 00:18:58,170
From here you 
can pause the video,

392
00:18:58,170 --> 00:19:00,339
set a little timer and 
sit for two minutes

393
00:19:00,339 --> 00:19:02,642
in a Vipassana or a quiet seat.

394
00:19:02,642 --> 00:19:04,577
You can also set a 
timer if you have the time,

395
00:19:04,577 --> 00:19:07,146
don't worry about the timer, you
can even come into a Savasana

396
00:19:07,146 --> 00:19:10,140
and just lay 
there for five minutes.

397
00:19:11,884 --> 00:19:16,589
If you must boogie,
we understand.

398
00:19:19,325 --> 00:19:24,563
And thank you for sharing your
time and your energy and for

399
00:19:24,563 --> 00:19:27,500
really taking the time to get
to know yourself and respect

400
00:19:27,500 --> 00:19:29,168
yourself because when 
we do that for ourselves,

401
00:19:29,168 --> 00:19:31,979
I truly believe the 
world is a better place.

402
00:19:33,172 --> 00:19:35,408
So thank you, I support you.

403
00:19:35,408 --> 00:19:39,034
Thank you for supporting 
me in this practice as well.

404
00:19:40,338 --> 00:19:45,284
And let me know and let others
know if you like how it's going

405
00:19:45,284 --> 00:19:48,199
and how your doing down below.

406
00:19:48,199 --> 00:19:51,257
And we'll see you next time.

407
00:19:51,257 --> 00:19:52,525
Draw the thumbs all the way up.

408
00:19:52,525 --> 00:19:54,126
Palms come together 
and then thumbs all the way

409
00:19:54,126 --> 00:19:56,195
up to the third eye.

410
00:19:56,195 --> 00:19:58,197
Deep breath in.

411
00:19:59,131 --> 00:20:01,400
Long breath out to bow.

412
00:20:05,070 --> 00:20:07,132
Namaste.

413
00:20:07,132 --> 00:20:11,931
(upbeat music)