what's up party people welcome to yoga

with Adriene I'm Adriene and I'm in the

park today and we have an awesome

practice for you we have a flow to

connect you to your strengths so get

ready to sweat get ready to find what

feels good and have some fun at the pond

already today we're going to begin in an

extended Child's Pose

so bring the knees that's why does your

yoga mat two big toes to touch and then

crawl your balls all the way out take a

deep breath in and on your exhale

surrender forehead comes to the mat this

is where we're going to start so you can

take a look at the video take a look at

me and then take your gaze straight down

when you feel comfortable come into your

little cave of love here where we're

going to make all that's wrong in the

world right again and find what it feels

good you deserve this time for yourself

so close your eyes take a nice deep

breath in and long exhale out deep

breath in through the nose long breath

out through the nose or the mouth

doesn't matter and continue to deepen

your breath play with it and we think

about why you came onto your mat today

maybe calling an intention out for your

practice something positive that serves

you in the present moment here is you

breathe into the back body grow heavy in

the hips and shoulders

choosing to let go of the day thus far

any items on the agenda ahead the hard

part is over you're on your mat you're

here let's have some fun today

begin to spread awareness throughout the

palm so the fingertips spread wide and

plant all 10 knuckles all 10

fingerprints mall lift in the elbows

we're just going to slowly energetically

pull the shoulders back this action is

going to lift the head and the heart all

the way up we'll walk the knees

underneath the hips toe straight out

walk the wrists underneath and begin to

move in your cat cow find what feels

good here moving with your breath

stretching out the front body the back

body and then when you're ready you can

kind of veer off the railroad tracks

here and begin to play stretching

through the side body sending the hips

one way and then the other

maybe tapping into a little inner smile

if you will stretching through the feet

by curling the toes under any movement

here that feels awesome explore

stretching the body maybe tending to the

wrist

and then wherever you are come back to

Center and do one more inhaling pressing

away from your foundation and then

exhaling arching the back like a black

Halloween cat navel draws up up up

stretch it and then release we'll make

our way to downward facing dog

you got it keep the knees bent here at

first as you send the hip points up high

inhale in deep breath exhale stretching

one heel down then the other peddling it

out as we like to say hugging the lower

ribs in continuing to spread awareness

through the palms going for a hundred

and ten full body experience here today

so that will look and feel a little

different for everyone of course but

it's up to you to make sure that you are

staying open to expanding awareness

throughout the whole body so no body

part left behind one moving part great

we're going to take it for a nice slow

walk now up towards the front edge take

your time roll through the foot wheel

and in Newton asana extended forward

fold allow the weight of the head to

drop down you might check that by

shaking the head yes and no you might

clasp the elbows of course Rock gently

side to side feet can be hip width apart

or flush together it doesn't matter just

nice conscious footing again spreading

awareness throughout the whole body

you're going for total body health fit

in the body fit in the mind nice and

open in your heart take a couple breaths

here

then release through the arms and we'll

take a nice slow roll up see if you can

really slow it down today and if you're

feeling brave keep your eyes closed roll

all the way up to Mountain

when you rise up you know what to do

here maybe looping the shoulders maybe

teeter-tottering with the head or

drawing big circles with the nose

exploring the body stretching working

out any kinks and just essentially right

coming into the body kind of settling

into the practice and the commitment to

stay curious

right no yoga robots here so then we'll

walk the feet together press into all

four corners and after you've kind of

worked out the kinks and found a little

movement that feels good go ahead and

come to a nice still Mountain Pose we'll

bring the palms open lift up through the

armpit chest here and stand up nice and

tall reconnect with your breath here

super important today as we flow and so

we're going to practice moving breath

and body so inhale reach the arms all

the way up and overhead exhale float the

fingertips down inhale reach for the sky

exhale float the fingertips down so it

seems like a simple action but to really

integrate movement and breath takes some

focus inhale reach exhale fold

don't fold float down inhale reach and

exhale float it down

okay for getting a little bored you can

start to integrate the neck drawing

maybe aligned with the nose all the way

up as you reach up big breath in and

then chin to chest as you exhale

fingertips down

keep it going inhale integrate getting

used to moving with the breath then hold

on to a focus point now and we'll inhale

come up on the toes just challenge

ourselves a little bit really see if we

can move with the breath as you inhale

reach reach reach when the breath stops

we pause at the top and then exhale

float it down two more times just like

that inhale exhale practice moving with

your breath one more time inhale pause

at the top exhale release everything

down beautiful inhale reach for the sky

keep moving with your breath this time

exhale fold down through the midline

great inhale halfway lift your version

nice flat back position here and then

exhale forward fold

inhale reach for the sky take it all in

I have a beautiful sky here today to

look up to and then exhale hands to

heart but even if you are looking up at

the ceiling right connect to your

imagination your creative self enjoy

your practice here we go inhale reach

move with your breath exhale down

through the midline inhale full breath

as you come to a flat back long neck

here use the exhale to float it down

flowing with the breath we inhale reach

for the sky and exhale hands to heart

this time tuck your pelvis again each

time we move through a flow or vinyasa

we're getting opportunity to connect to

something bigger and to add on to that

awareness so maybe this time it's paying

attention to the pelvis inhale reach it

up full exhale down you go

inhale halfway lift lengthen exhale bow

last time like this inhale spread the

fingertips reach for the sky exhale tuck

the pelvis hands to heart

great here we go adding on inhale reach

it up exhale down we go inhale halfway

lift exhale fold plant the palms slide

the right toes back followed by the left

we come to a plank zip the legs together

here press away from your yoga mat

inhale reach forward with the crown come

onto the two big toes exhale hug the

elbows slowly lower all the way down to

the belly flip onto the top of the feet

pull the elbows back in inhale Cobra

exhale release awesome

curl the toes under option here to come

to all fours and then peel up to

downward dog from there or for more

strength more heat in the body curl the

toes under press up to top of a push-up

anchor navel to spine as you hug the

lower ribs in and then send it to down

dog and if you're like what the what

Adrienne just know that you always have

an option in your transition moving away

that feels good for you connect I'm

merely your online yoga guide and friend

it's really up to you to show up for

yourself and to find what feels good

drop the left heel

let's try lifting the right leg up high

deep breath in here on an exhale squeeze

the right knee up and in towards your

heart hover here for a second connect to

your strength and then step the right

foot up into your lunge lower the left

knee inhale reach the fingertips up high

exhale float them down moving into a

twist left palm on the earth or left

fingertips lifted we inhale open up

through the right wing you can lift the

back knee here

in fine upward-facing dog in the spine

maybe lift your chin lift your heart and

then exhale down you go plant the palms

step the right toes back again bring the

two big toes together shift your gaze

forward hug the elbows in lower down all

the way to the belly repeat Cobra or

maybe you come to upward facing dog nice

and soft in the neck when you're ready

downward facing dog

deep breath in Long breath out drop the

right heel lift the left leg up high

on your exhale squeeze it up and in

connect to your strength again here tap

into it

and then step it up into your lunge we

lower the right knee down and we inhale

reach for the sky

exhale rain it down twist left finger

excuse me right fingertips on the mat or

right palm so you decide if you need

that space here and then inhale left

fingertips up towards the sky feel free

to lift that back knee inhale nice

beautiful length in the crown long spine

long neck so we're not here and then

take it all the way down awesome

plant the palms again step the two big

toes together we shift forward we

practice chaturanga to updog or belly to

Cobra and then we send it to down dog

repeat the slow walk from before my

friends welcome that heat or bend the

knees generously look forward inhale in

and on an exhale hop to the top of the

truck inhale halfway lift long neck

exhale soften and bow press into your

feet reach for the sky deep breath in

exhale hands to heart

tuck the pelvis here we go inhale reach

the fingertips up high this time grab

the left wrist with the right hand

exhale tilt to the right side body

stretch inhale to Center reach exhale

tilt to the left inhale to Center this

time bend the elbows thumbs back pinkies

forward inhale in reach exhale forward

fold nice job my friend inhale halfway

lift keep it going welcome that feet

exhale bow step it back to plank

strong foundation here this time you can

play with bringing the two big toes

together or you can play with keeping

them wide just experimenting is we shift

the weight forward hug the elbows in

slowly lower down Cobra or upward facing

dog

take a deep breath in wherever you are

and then exhale make your way to down

dog when you arrive drop the left heel

lift the right leg up high big breath in

exhale squeeze nose to knee try to touch

your nose to your knee and step it up

into your lunge this time we're going to

keep the back heel lifted back knee

lifted stack front knee over front ankle

as you reach up high so high lunge here

right hip crease pulls back go ahead and

Bend through your left knee as you reach

the fingertips up so that you can scoop

the tailbone underneath you lift up

through the front body then begin to

stretch the left heel back inhale in

exhale warrior two strong legs here so

take a look down at your legs

find the foundation as you roll the top

of that right thigh out charge the left

inner thigh press into the back edge of

your left foot and then we'll reach

reach reach pull the pinkies back

lengthen through the crown now check it

out turn the right toes in then both

heels in so both toes are up then I'm

going to bend my knees as I do so Eagle

arms I'm going to bring right arm

underneath the left bring the palms

together knees super wide again

attention back on that pelvis tailbone

down as you inhale lift the elbows up

hug the lower ribs in navel in belly in

great strong pose here one more breath

you got it then exhale warrior two to

the back of your mat left fingertips

forward right fingertips back find your

warrior two here pull the pinkies back

create a full body experience my friends

peaceful warrior left fingertips reach

forward up and back find your breath

again inhale exhale extended side angle

top of the excuse me left elbow comes to

the top of the left thigh

we don't collapse here stay connected to

your Center

inhale reach the fingertips forward come

to this variation here or you can begin

to reach right fingertips towards the

sky left fingertips towards your mat

lots of options to play here and we'll

return to this pose so keep breathing

keep exploring don't give up inhale in

exhale journey dial your heart all the

way back to your lunge and we're now

facing the back edge of your mat as you

plant the palms step the left toes back

move through your vinyasa or take it

straight to down dog when you arrive

once again we'll drop the left heel lift

the right leg up high here we go again

squeezing nose to knee

connect to your strength step it up into

your lunge high lunge whenever you're

ready find your foundation hug energy in

to the midline and then reach for the

sky

big breath in here as you create full

body experience open the palms wide then

exhale warrior two to the opposite side

to the back right foot forward left

foots back tailbone heavy reach reach

reach then again we turn the right toes

in then both heels in so both toes are

out coming into kind of a goddess pose

or horse pose right arm underneath Eagle

arms sink deep my friends meet your edge

inhale elbows lift exhale sink deep lean

back into it

gorgeous warrior two to the front nice

everyone peaceful warrior as you reach

left fingertips forward up and back

inhale in exhale extended side angle

again we can come here especially if

we're working on this posture we're new

to the practice eventually we'll get the

left fingertips down and maintain nice

strength through the core and through

this line from the crown of the tale one

more breath here you got it

keep the right inner thigh awake and

then we'll dial the heart back to the

lunge and take a vinyasa step the left

toes back move with your breath exhale

to down dog

awesome pedal it out inhale and let's

take a cleansing exhale out through the

mouth

walk up to the front edge or bend the

knees inhale look forward exhale float

to the top inhale halfway lift exhale

forward fold inhale reach for the sky

exhale hands to heart

awesome work everyone we're going to do

the same little dance on the other side

connect to your strength loop the

shoulders lift your heart here we go

inhale extend exhale fold inhale halfway

lift exhale bow

great plant the palms step the right

toes followed by the left toes back

shift your weight forward move through

your flow from downward facing dog this

time we'll drop the right heel lift the

left leg up high big breath in nose to

knee

step the left foot up soften through the

right knee find your foundation finding

your footing and then inhale reach up

high lunge go through your checklist

bend the right knee scoop the tailbone

underneath you widen through the arms if

you need to especially if you feel like

the shoulders are tight and creeping up

then hug the inner thighs to the midline

inhale in exhale warrior two to the

right left fingertips forward right

fingertips back sink deep here take a

look down

and when you're ready we'll inhale in

exhale left toes in then both heels in

so both toes are out so smooth out this

transition the more you practice this

bend the knees this time left arm

underneath the right Eagle arms inhale

lift the elbows tailbone heavy exhale

sink a little deeper you got it

beautiful warrior two to the back edge

of your mat inhale in exhale peaceful

warrior keeps sinking into that front

leg strong inhaling again exhale

extended side angle feel free to come to

the top of the right thigh work play

here creating this nice line from the

outer edge of the back foot all the way

to the front

one more breath in whatever variation

suits you this morning or today the

morning for me inhale in exhale back to

your lunge

stick with it guys plant the palms slide

the right toes back move through your

flow or feel free to skip it go straight

to down dog right heel drops down inhale

lift the left leg up high stick with it

squeeze nose to knee

cultivate string step the left foot up

find your high lunge take your time

getting there building from the ground

up when you're ready reach the arms up

high full breaths here we'll send it to

warrior two strong legs pull the pinkies

back inhale in exhale left toes in then

both heels in come to your goddess pose

your horse pose left arm underneath

Eagle arms inhale lift the elbows up

exhale sink a little deeper inhale lift

the elbows up exhale warrior two to the

front inhale in exhale strong legs

inhale peaceful warrior reverse warrior

exhale extended side angle you got it

opening up finding that connection from

the crown all the way to the back heel

one more breath here nice work everyone

stick with it

dial your heart back to Center with

control with grace if you can't plant

the palms slide the right toes back feel

free to move through a vinyasa here

we're going to meet in child's pose take

a little rest nice hmm

so when you arrive in your child's pose

you can bring the knees together or the

knees wide your back will tell you which

one you prefer when you arrive close

your eyes and just take a rest

great slowly we'll reach the fingertips

up come all the way back to all fours

curl the toes under and send the hips up

high down dog awesome work everyone

so one last leg here of fire to our

ritual we're going to bend the knees

look forward inhale in exhale hop to the

top inhale halfway lift exhale bow

inhale reach for the sky and repeating

bending the elbows here thumbs back

pinkies forward inhale reach exhale to

the right inhale reach exhale to the

left inhale reach and exhale ringing it

down okay so bring the palms together

here and bend the knees a little bit of

space between the heels like a

thumbprint oh that breeze feels good and

we're coming into a chair chair pose so

actually let's take the fingertips

forward just so you can kind of play

with the weight here so the more the

fingertips reach forward the more were

able to send the sit bones back hug the

lower ribs in and then we'll bring the

palms together here here we go inhale

lift sternum to thumbs exhale send the

outer edge of the left arm to the outer

edge of the right thigh or knee find

your deep twist here breathe remember

why you showed up on your mat today

flying lengthen the crown of the head

and then shift your weight to your right

foot and here we go having some fun

today again cultivating strength see if

you can lift your left heel to your left

foot up woo give it a try

slowly hold on to a focus lifting the

left heel to the left butter a little

revolved flamingo here stay long in the

neck and then just trust my friends

trust as you send the left toes back and

step it into a lunge great option here

to open up

keep a sense of humor here breathe

breathe breathe low we'll dial it back

plant the palms half splits lift the

left leg up high

so just work here wherever you are keep

the levels hip doesn't have to be all

the way up keep the levels hips keep the

hips level

yes I'm human

deep breath in step the feet together

long breath out forward fold

hmm shake it off in the head and neck

we're going to repeat the slow roll up

from before gorgeous bring the feet

together palms at the heart slight a

little bit of space between the heels

just to play bend the knees if you'd

like to take in the finger I like to

take my fingertips out sometimes just to

remind myself oh yeah I can play with a

little more weight in my heels

Bukit hacen inhale in exhale bring outer

edge of the right elbow to the outer

edge of the left thigh try to keep the

knees together here then lengthen

lengthen through the crown deep twist

here so breathe into your belly and

let's see if we can do it just have a

little fun lifting right heel to right

buttock here maintaining the shoulders

drawing away from the ears maintaining

that length in the neck keep breathing

here if you fall we'll catch you and

then just trust you don't need to look

with your eyes just send your right toes

all the way back into your lunge

yeh find length if you want to open up

here please do breathe breathe breathe

and if you're like I can't do that

another day right or maybe seven years

from now enjoy your process the journey

is the reward we know this let's

practice it dial your heart back to

Center step the right toes in and when

you're ready lift off so playing with

half splits today I mean you might be

able to lift it up higher but keep those

hips level careful not to lock your

standing leg

eventually you'll get to a place where

we draw the nose in towards the knee and

maybe wrap the arms around the shins be

here now the one more breath and then

exhale stepping that right foot in yeh

heel toe heel toe the feet as wide as

your mat come to a nice juicy squat hah

palms come together at the heart you

might find a little sway here you might

stay here breathing enjoying this lovely

stretch in the hips or you might take

this time for a little crow practice

bringing the palms out in front

walking the two big toes together

keeping the gaze forward connecting to

your Center and connecting to your

strength as you maybe lift one toe up

followed by the other so just play here

breathing deep so either in the squat

we're doing a little crow play maybe

just rocking one toe up and the other

then maybe one day a little lift off

so have some fun wherever you are keep

breathing and then everyone come back to

the squat and we'll begin to release the

fingertips behind us and come on to the

bum send the legs out long press into

your heels inhale reach for the sky with

the wrists reaching out kind of like

thriller arms here reaching up just nice

a counter pose for the wrists for those

who did crow deep breath in exhale fold

so if you can grab the shins here or the

ankles do maybe you take the middle

finger the index finger and thumb to the

big toe here pull the elbows left to

right so whatever feels good a little

counter here of Hasek moeten asana or

seated forward fold take a couple

breaths here close your eyes and we'll

begin to cool it down

slowly releasing will come to our backs

and first I'm going to start off by

giving you a little option you can do

bridge pose or wheel pose taking a back

bend or maybe a shoulder stand or plow

so I'm going to do bridge so that no

man's left behind but if you know those

other poses then you might supplement

that now so for bridge I'll guide you

through it we walk the heels up towards

the fingertips or the fingertips land

and we should be the shoulders

underneath the heart center

imagine like squeezing one of those yoga

blocks or something between your legs

heyo and then press into all four

corners of the feet

sorry inappropriate just having fun

please don't write me nasty things I'm

sorry you're just having fun okay

okay press into the palms find your

foundation inhale lots of love in exhale

lots of love out again you could be in

wheel now or shoulder stand or even an

inversion you're ready to lift up into

bridge we're going to press into all

four corners of the feet and again any a

lots of love in this time as you exhale

begin to lift the hip points up peel up

from the tailbone don't let the knees

splay out here so imagine again

squeezing that block in between the legs

between the thighs as you slowly begin

to lift all the way up you might

interlace the fingertips underneath you

continuing to draw the shoulders the

shoulder blades in and together

snuggling them underneath heart center

then here we go inhale lift the chest up

towards the chin lick the chest up

towards the chin press into all four

corners of the feet then lift your chin

beautiful should feel really good in the

base of the neck keep breathing here one

more breath you got it and exhale break

free first with the fingertips and then

that's your cue to slowly roll down

enjoy this sweet little massage on the

spot

you release great then we'll bring the

soles of feet together knees nice and

wide bring the hands to the hips here

inhale and exhale just give it a nice

push it should feel good pushing right

at the hip creases the tops of the

thighs give yourself a little self

adjustment here little massage

great then we'll bring the fingertips

around to the outer edges of the thighs

and bring the knees into Center awesome

this time we're going to shift the knees

all the way over towards the left then

take the left ankle cross it over the

top of the right thigh if you're hot you

got cultivate a little heat today you

might interlace the fingertips bring

them behind the head breathe here

awesome then is slowly release massage

through the sacrum as you come to the

other side knees melting to the right

maybe you just stay here or for a deeper

stretch cross the right ankle over the

top of the left thigh here staying awake

in the feet being mindful the knees

breathe

awesome then slowly well unravel sand

the fingertips out left to right Texas

team hug knees up towards the heart with

the tailbone up inhale in exhale melvin

used to the left but let them hover so

don't let them collapse here let them

hover press into both palms evenly

shoulders grounding down to bring it

more into the core extend through the

right leg breathe breathe breathe then

back to Center rolling through we send

it to the right same thing

hover so before you reach the earth here

stop it control hug the lower ribs in

for deeper a connection to the core

extend the top leg and then back to

Center now you're off on your own

melting back and forth kicking with the

top leg finding that sit bone to heel

connection and the melt eager to Center

keep it going

notice how each side is different and

how with repetition the sensations do

change and evolve we'll do one more on

each side and then bring you back to

Center great wrap the arms around the

shins slowly peel the nose up towards

the knees visualize all this space this

beautiful space between your back body

your spine then we'll reach to the outer

edges of the feet slowly lower the head

the neck down and lift off happy baby

take a second to massage the fee maybe

rotate the ankles and imagine yourself

as a little baby here finding a little

playtime to rock gently back and forth

find what feels good maybe extend one

leg and then the other

and then releasing left foot to the

ground

crossing right ankle over the top of the

left thigh a drop just dropped right in

the center in my head right where like a

bindi would be just right smack in the

center of my third eye whoa whoa guys

reach the right fingertips through the

hole thread the needle here a little

reclined one-legged pigeon so for me I

invite you to lift the left shin

parallel to your sky keep a brightness

in both feet a little just awake awaken

energy to go deeper for the hamstring

you can extend the left leg or even peel

the head up one more breath here

exhale release take the same thing on

the other side crossing left ankle over

right we reach through right shin

parallel to the ceiling

and then we gently release awesome okay

last little thing before our final and

most precious shavasana again

cultivating strength today we got this

bring one hand on top of the other bring

them behind you up and overhead scoop

the tailbone up navel draws down so the

lower back is flush up with the mat and

the feet high up towards the sky here we

go hug the lower ribs in so engage

engage protect lower back inhale slowly

lower the left foot down exhale bring

the left foot back up to meet the right

reach the fingertips to touch your toes

inhale this time right foot down exhale

reach up touch the toes keep it going

inhale extend exhale reach up touch toes

try inhale extend exhale peel it up keep

going

careful not to rush

and one more on each side you got it

nice slow controlled movement one more

last one great keep reaching will pulse

four five and see soup de baddha

konasana souls the feet together hands

come to the belly for a little pet and

then eventually we'll extend the legs

out long any last little movement you

want to do here anything at all boat

pose another twist anything that feels

good before you come into your final

relaxation pose do it now and then we'll

come to really walk the heels out as

wide as your mat and also let the armpit

chest breathe here today tuck the chin

into the chest lengthen through the back

of the neck I leave you in shavasana

here today as much as time will allow

please stay here for at least a minute

if hopefully not 14 more and just be

with your breath give thanks set

intentions for the rest of your day or

for the week ahead and have an awesome

rest of your day

thank you so much for sharing your

practice with myself and the others in

the community take good care namaste