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- Hello gorgeous friends!
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have 
yoga for social anxiety.

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This is a huge request so
know if you selected this video,

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you are not alone.

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Hop into something 
comfy and let's get started.

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(gentle music)

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Hi, my darling friends.

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Okay, let's begin 
today's practice standing.

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Go ahead and bring 
your feet hip width apart.

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Just notice 
whether your toes are

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kind of coming 
in or turning out.

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No worries either way, just
noticing our patterns and just

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consciously placing the feet
to where your toes are pointing

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forward in line 
with your hip points.

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Alright, and when you feel like
you have your feet on the ground

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go ahead and 
stand up nice and tall.

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Begin to notice your breath

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and trust that this 
time is valuable.

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I totally admire you and
honor you for taking the time to

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experience this video 
and I invite you right away

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to just enjoy this time.

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And not necessarily worry about
the outcome or focus on the

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outcome but rather to allow
yourself to really enjoy this

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time and this 
experience for yourself.

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That being said, see if you can
close your eyes or if you're not

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comfortable with that just
soften your gaze a little bit

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down past your nose.

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And allow your 
fingers to soften,

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whatever that means to you,
just noticing if you're kind of

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gripping or holding 
just letting the hands

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and the fingers be loose.

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And super simple, super easy
we're going to ground down

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through the feet and on a big
inhale reach the fingertips all

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the way up towards the sky 
and try to keep the hands

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and the fingers soft.

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And then take 
another deep breath in here.

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Fill up and then exhale just
float the hands and the fingers

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down again, nice 
and soft and easy.

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And twice more like that.

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Inhale to reach for the sky.

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Grounding through all 
four corners of the feet.

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And exhaling to 
float the fingertips down.

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And one more time, you got it,
big inhale, big stretch.

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And exhale, fingertips down.

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Great, keep the 
feet where they are.

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You're gonna interlace the
fingertips behind the back.

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And best you can, begin 
to open up through the chest,

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open up through the pecs as
you draw the knuckles down.

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Then the key here would be to

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keep the skin of the 
face soft, jaw relaxed.

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And start to lift your heart
a little bit higher as you

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continue to gently 
deepen your breath.

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And take one 
more big inhale here.

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And as you exhale you're gonna

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keep grounding 
through the feet.

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bend you knees and 
send your heart forward.

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Nice and slow here.

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Belly comes toward 
the tops of the thighs.

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And we reach the head, the
crown down towards the earth.

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Knuckles all the 
way up towards the sky.

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Now take some 
cleansing breaths here.

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Bringing some fresh oxygen,
fresh blood to flow.

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A calming effect here.

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As you breathe deep.

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And then again 
grounding through the feet.

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Bend your knees generously,
slowly release.

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Rewind, come all the way up.

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Try to resist the slingshot
effect as a dear friend of mine

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says and slowly 
release the fingers.

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Again, returning 
to Mountain Pose,

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Tadasana, let the fingers,
the hands be soft.

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Stand up nice and tall and just
feel that awesome sensation in

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the hands as you 
lengthen through the crown

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and relax the shoulders down.

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So I'm sure it's 
not a surprise that,

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you know, we create a lot of
extraneous stress and tension in

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the shoulders particularly when
we have any worry or anxiety

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about something to come.

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So using each exhale to relax
the shoulders down and just be

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really present with 
the breath here throughout

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the duration of our practice.

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So basically in other words,
keep noticing when the shoulders

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creep up here and see if you
can use the power of your breath

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practice to relax the
shoulders down, down, down.

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Alright, from here keep 
grounding through the feet.

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You're just gonna reach 
the right fingertips up,

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just the right fingertips.
Left fingertips down.

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It's a little 
yoga for the brain.

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So we have one arm up, one arm
down and we're going to rotate

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the wrists one way.

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Just gentle 
circles with the wrists.

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And then try to reverse it.

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What?

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Great, then bring 
the right arm down.

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Take the left 
arm all the way up.

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Same thing opposite side,
rotating one way

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and then taking it the other.

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Excellent. Bring the 
left arm down.

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Both hands come to the 
waistline here, a power pose.

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You're gonna draw the 
shoulder blades together.

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Once again, lift up 
through the heart.

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Feel the chest opening, pecs
stretching as you draw all the

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shoulder blades 
together elbows back.

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Then gently shift your 
weight to your left foot.

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We'll come up onto the right
toes and you're gonna draw slow

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circles one way and then the
other with your right foot.

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Checking in with that ankle.

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Finding your balance and just
notice if you've started to hold

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your breath here, breathe deep.

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Bring a lightness to your being.

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Use your exhales to 
relax the shoulders.

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Cool, and then 
shifting to the other side.

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Right foot down.

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Ground through the right foot
first before you lift off the

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left toes and 
then same thing here.

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If you feel way 
off balance today

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try not to get discouraged.

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This is part of life, right?

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We get thrown off balance so the
more we can learn to deal with

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that in a graceful way and tend
to that rather than throwing in

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the towel, you know, work to
find balance with whatever is

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going on the better.

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The closer we can stay to that
feeling of balance and ease.

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Alright, then place 
the left foot down.

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One more time, inhale 
spread your fingertips,

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reach your fingertips all 
the way up towards the sky,

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Volcano Pose.
Another power pose.

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Ground through all 
four corners of the feet.

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So really dig 
into the heels here,

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lift your kneecaps to 
tone the quads a little bit.

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So we're drawing 
energy up from the earth.

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We'll take a second here to

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relax the shoulders 
down in Volcano Pose.

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Hug the low ribs in and breathe.

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Awesome, way to stick with it.

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Keep grounding through 
the feet you're gonna inhale.

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Reach up a little further,
really coming out of the

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waistline here and then 
exhale side body stretch.

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So you can go to 
one side any side,

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don't worry about it.

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Imagine you're holding a big
beach ball in your hands though

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so there's energy, you have an
image there as you maybe pull

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the thumbs back just a bit.

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Great. Then keep 
digging into the heels

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as you come back to center, 
take it to the other side.

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You've got this.
Keep breathing.

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Excellent, come all the way up.

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Here we go, inhale in, exhale,
bring the palms together

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and slowly all the way 
back down to the heart.

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Amazing! Beautiful work.

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Okay, from here if you're in the
center of your mat go ahead and

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come up to the 
front edge of your mat,

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one side, and we're gonna 
swim the fingertips around

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to interlace, this time 
opposite thumb on top then

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whatever thumb you did before.

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So the one that 
feels kind of funky.

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So we're changing it up,

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focusing our brain and then
draw all the knuckles down,

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lift your chest 
just as we did before,

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inhale in, exhale 
lead with your heart.

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Trust, bend your knees, come
into your deep Forward Fold.

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Careful not to clench 
through the toes

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and relax the weight 
of the head down.

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Once again, see if you can
find a little more space

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on this second round.

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Maybe perhaps by 
bending the knees generously.

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Changing the perspective here.

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Take two more cycles of breath,
you can find soft easy movement

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in the head and 
neck if it feels good.

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Mhmmm, mhmmm.

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Beautiful, with control,
best you can,

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release the fingertips.

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Try to find a little grace here.

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Awesome.

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From here we're going gonna take
the hands we're gonna bring them

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right underneath 
the soles of the feet.

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So go ahead and give it a try
and if this is new for you

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stay connected to 
your core for stability.

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So draw your belly 
button in just a bit.

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And you'll bring your toes
right to the wrist line and then

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basically we're standing on
our hands with bent knees.

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And if this isn't, if you get
there and you realize this isn't

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for you, you can take a couple
cycles of breath here any way.

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Stick with your practice.

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Just in Forward Fold.

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So wherever you are, I invite
you to take two cycles of breath

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here with the head relaxed over.

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We're bringing a calming 
awareness and nourishing,

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soothing effect to body 
and the nervous system here.

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Take one more cycle of breath,
(Benji sighs) (Adriene chuckles)

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Benji just did as well.

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And then if you are on 
the hands slowly release them.

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Again, with control

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and together we'll 
bend the knees generously.

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Bring the fingertips to the mat
and you're just gonna walk the

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feet as wide as the yoga mat.

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Turn the toes out 
and then everyone,

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stay connected to your center,

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your core as 
you lift the heels up.

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Lift the heels, bend the knees
you're just going to come down

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to the ground in a 
little froggy squat.

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So you can make this your own.

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Definitely use the fingertips on
the earth and we're gonna create

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just a little soft easy movement
here to get into the hips.

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Any emotion, any vibes
that are coming up, breathe.

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Breathe. Let's not 
run away from 'em.

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Let's use the power of our
practice and the support system

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of yoga practice and even Yoga
With Adriene community and the

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power of gently lifting the
corners of your mouth to just

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get right in there and 
move through it. Right?

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Get you ready for 
whatever you desire.

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Whatever you need to 
do after this practice.

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So just really 
easy movement here.

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A little hip opener.

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A little stretch for 
the soles of the feet.

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And just take one 
more cycle of breath.

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If you're here and it's
available to you and you want to

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bring the palms together for the
last cycle of breath, you can.

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And then together we'll release,
come back down and we're gonna

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just come to lie
flat on the back. Yay!

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So take your time getting there.

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We're gonna finish off 
using the support of

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good ol' earth rock,

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e-rock to turn things around,

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find the grounding we need so

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that when we come back up to
standing and whatever it is you

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have to do, you feel good.

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So you're going to 
come onto the ground

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and we're gonna come into Supta
Baddha Konasana right away.

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So take your time, you'll bring
the soles of the feet together.

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Knees are going to 
come nice and wide.

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So this kind of 
reclined Cobbler's Pose

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or reclined butterfly.

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And then I invite you to bring
your hands to the tops of your

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thighs but really up close to
the hip crease and just like a

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little kitty cat kind of 
pawing its way on a blanket

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you're going to just press 
into the tops of the thighs.

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Just kind of combing the 
muscle down a little bit.

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Yoga teachers, I tell ya, 
we say the darndest things.

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(laughs)

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Comb the muscle down.

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But what I'm wanting 
you to do is

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just create a little
self massage. Super powerful.

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Alright, and then 
when you're done with that,

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brush it away, 
brush it, brush it, brush it.

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And then we'll come to find
stillness with the right hand

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on the belly, 
left hand on the heart.

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Definitely check in to make sure
that your your shoulders and

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elbows can relax here.

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And if you feel like you 
need a little extra support,

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you're gonna draw the shoulder
blades together and lift your

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heart space and 
take a deep breath in.

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Now close your eyes here and
just take a couple moments here

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to get quiet and to listen
to the sound of your breath.

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Feel the warmth of your hands
on these two vulnerable

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but also powerful

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points of 
listening in the body.

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Your belly, your guts, your
instincts and your heart space.

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And feel that warmth and

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send a deeper breath 
down into the belly.

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Noticing how the hands 
rise and fall with the breath.

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Putting you in the driver's
seat, you in control.

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Mhmmm.

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Awesome work.

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Then slowly we'll open the eyes.

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Gently bring the fingertips to
the outer edges of the legs.

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We're gonna bring 
the knees together,

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keep the left foot on the ground
and you're just gonna slowly hug

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the right knee up 
in towards the chest.

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You can keep the 
left foot on the ground here

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or extend it out long.

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Take a big breath in and this
time feel your belly expand to

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the top of your 
right thigh, right where

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you are massaging earlier.

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Alright, now begin to lift the
corners of the mouth slightly.

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Don't think.
Let's just move with the breath.

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You're going to inhale in.

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Exhale, anchor navel to spine

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and you're gonna 
switch the legs.

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Left knee comes in,
right leg goes out.

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Beautiful inhale in again.

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00:15:30,396 --> 00:15:33,199
Exhale, strong 
core as you switch.

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00:15:35,259 --> 00:15:36,736
Inhale in again.

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Exhale, switch.

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Now just keep breathing 
and moving back and forth.

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You can just 
find your own rhythm.

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A little bit of fire lit 
in the center of your being.

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Tuck the chin into the chest
so the neck is nice and long.

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And we continue.

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And if you're familiar with
Kapalabhati or breath of fire,

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00:16:06,098 --> 00:16:08,568
skull shining breath, 
you can start to find

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a little bit of a 
sharp exhale here.

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00:16:13,325 --> 00:16:17,765
Perhaps every time you switch
and I invite you to really scoop

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00:16:17,767 --> 00:16:23,149
your tailbone up and hug the low
ribs down as we finish out with

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00:16:23,149 --> 00:16:27,931
this beautiful energizing warm

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00:16:28,616 --> 00:16:31,550
hug of a core practice.
(chuckles)

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Keep it going.

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00:16:34,861 --> 00:16:35,661
You got it.

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00:16:35,661 --> 00:16:37,029
Ten more seconds.
Keep it going.

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Neck nice and long.
Spine supported.

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00:16:47,073 --> 00:16:50,409
Excellent, and then 
we'll hug both knees in here.

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00:16:50,409 --> 00:16:52,812
Yep, you guessed it, Happy Baby.

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00:16:52,812 --> 00:16:54,881
You're gonna grab the 
outer edges of the feet.

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00:16:54,881 --> 00:16:56,816
Kick the soles of the feet up.

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00:16:56,816 --> 00:16:59,819
Lengthen the tailbone forward.

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00:16:59,819 --> 00:17:04,012
So we know what it's 
like to be vulnerable

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00:17:05,427 --> 00:17:07,086
but we also

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00:17:08,317 --> 00:17:10,363
get reminded on the mat 
that we have everything

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00:17:10,363 --> 00:17:12,922
we need to survive and succeed.

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00:17:14,800 --> 00:17:16,836
Trust yourself.

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00:17:16,836 --> 00:17:21,973
Use the power of your breath in
any and all situations to stay

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00:17:21,973 --> 00:17:25,010
present and, again,

314
00:17:25,010 --> 00:17:28,054
to remember that 
anything can happen to you

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00:17:28,054 --> 00:17:33,085
but it's how you react to what's
happening to you and around you

316
00:17:33,085 --> 00:17:36,923
that matters most and 
you are in control of that.

317
00:17:36,923 --> 00:17:38,658
You can be.

318
00:17:38,658 --> 00:17:40,326
Okay, slowly 
release your Happy Baby,

319
00:17:40,326 --> 00:17:42,328
send the legs out long.

320
00:17:43,829 --> 00:17:46,161
Bring your hands to your belly.

321
00:17:46,161 --> 00:17:47,733
Take a deep breath in.

322
00:17:47,733 --> 00:17:50,269
Use an exhale 
to relax, to release,

323
00:17:50,269 --> 00:17:52,505
to let go of 
any stress, tension,

324
00:17:52,505 --> 00:17:56,208
anxiety that you might have
been carrying in your body.

325
00:17:56,208 --> 00:17:58,611
We know these things manifest
in the body which is why it's so

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00:17:58,611 --> 00:18:02,581
awesome of you to 
take the time to practice.

327
00:18:02,581 --> 00:18:04,984
Bring your hands to your belly.

328
00:18:04,984 --> 00:18:09,416
Let's take one more final breath
in together as a community.

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00:18:10,256 --> 00:18:13,559
Inhale, feel the hands rise
as you breathe into the belly,

330
00:18:13,559 --> 00:18:17,430
big balloon breath 
and then fall slowly

331
00:18:17,430 --> 00:18:19,686
as you exhale with control.

332
00:18:21,500 --> 00:18:22,768
Excellent, tuck the chin again.

333
00:18:22,768 --> 00:18:24,537
Lengthen through 
the back of the neck.

334
00:18:24,537 --> 00:18:30,184
Close your eyes and just take
a moment to feel supported.

335
00:18:32,411 --> 00:18:34,680
I got your back.

336
00:18:34,680 --> 00:18:39,018
Your yoga mat quite 
literally has your back.

337
00:18:44,314 --> 00:18:49,895
And often it's not just what is
happening to us or around us but

338
00:18:49,895 --> 00:18:54,367
perhaps more beautiful to
recognize that it's how we react

339
00:18:54,367 --> 00:18:57,822
to those things that 
are happening to us

340
00:18:57,822 --> 00:18:59,238
or around us
that matters most.

341
00:18:59,238 --> 00:19:01,273
So again, I honor 
and admire you

342
00:19:01,273 --> 00:19:03,551
for taking time to
practice today.

343
00:19:07,546 --> 00:19:12,284
As you're ready, bring your
palms together and we celebrate,

344
00:19:12,284 --> 00:19:16,856
with the end of yoga practice,
we celebrate just the very fact

345
00:19:16,856 --> 00:19:19,425
that we're not alone and that

346
00:19:19,425 --> 00:19:24,096
we all have a shared
experience going on.

347
00:19:24,096 --> 00:19:26,399
So as you bring the 
thumbs to the third eye,

348
00:19:26,399 --> 00:19:27,233
just remember that.

349
00:19:27,233 --> 00:19:29,602
It's a great 
reminder for me as well,

350
00:19:29,602 --> 00:19:32,605
that we're all in this together.
We all have the magic but we

351
00:19:32,605 --> 00:19:37,676
also all have 
vulnerability, anxiety.

352
00:19:37,676 --> 00:19:40,457
We're all in this together.

353
00:19:40,457 --> 00:19:44,150
Take one more deep breath in.

354
00:19:44,150 --> 00:19:46,694
I love you so much.
Exhale.

355
00:19:49,067 --> 00:19:51,477
We whisper

356
00:19:51,477 --> 00:19:53,259
Namaste.

357
00:19:54,115 --> 00:19:57,778
(gentle music)