what's up everyone welcome to yoga with

Adriene I'm Adriene and it's time for a

little you time we have a yoga practice

for stress relief this is a practice

that will relieve tension in the body

but also provide a nice little energetic

cleanse so put on some comfy clothes and

hop on your mat for little yoga for

stress relief

all right my friends so today we're

going to begin in an easy cross-legged

position you can cross the ankles here

you can sit up on a blanket or a block

lift the hips especially if you feel

like you're creating this shape in your

body and there's a strain lift the hips

up so you have a little more of a

fighting chance another option of course

is to bring one ankle in front of the

other and then if you fancy you can

bring that ankle up towards the front of

the hip crease for a little half Lotus

or maybe you're warmed up and you want

to start your practice today with me and

Lotus so as you can see we have the

options always options here on the mat

for me that's what find what feels good

means so find what feels good come to a

nice comfortable seated position and

we'll just take a second to drop the

chin into the chest relax the weight of

the head over and relax the palms gently

on the knees or the tops of the thighs

close your eyes now

so you can take a break from looking at

the video here and just drop the weight

of the head over go ahead and let the

shoulders round and begin to notice your

breath so you might be wondering right

now did I pick the right video should I

do something else should I change my

clothes I really have time for this and

just give yourself permission to be here

in this moment trust that you chose the

right video it is valuable to take the

time here and we begin to release and

relax into the moment bring your

awareness to the space between your

navel and your spine cultivate a little

energy there as you draw a line up

through the center channel the body and

begin to roll up again you can open the

gaze here to just take a peek at the

video otherwise trust yourself here as

we roll up nice and tall

coming into sukhasana

or the pose of ease relax your jaw

find the length through the crown of the

head and then just edit enter

energetically rooting down through the

sit bones I got super relaxed there

creating space from the crown of the

head down through the tail now nothing

fancy here again you can close your eyes

keep the gaze soft here just listen to

the sound of my voice as we begin to

notice the breath it's really quite

lovely right when I said that I hear the

wind chimes on my front stoop that's one

of the things I love about yoga and yoga

practice is as my practice unfolds so

does my awareness to my capacity to see

feel experience things in the moment is

truly awesome so here we are

chillin checking in with the breath just

noticing the natural rhythm the natural

ebb and flow and you'll find by just

bringing our awareness to it we begin to

experience it a little different than

the moment before

and you might begin to deepen your

breath here

perhaps seeing if you can extend that

inhalation making it a little bit longer

perhaps a little bit smoother and then

seeing if you can extend that exhale

making it a little bit longer so perhaps

just when you feel like you've pushed

all the air out you extend the exhale a

little more

just going to spend a couple more

moments here if you're familiar with

alternate nostril breathing this is

another great breath or pranayama

practice that you might choose to do

right now for the next couple beats

super relaxing and we have a video on

that you might also connect to your you

je breath which we also have a video for

beginning this stress relief practice

with a little pranayama

all right good wherever you are keep

this conversation with the breath going

and if you're new to the practice just

keep noticing your breath let that be

the pranayama for today keep it going

here

soft gaze as we open the eye is nice and

soft if they aren't already I'm just

going to really slowly begin to move the

shoulders keep it Sencha low and by that

I mean keep it soft and easy looping the

shoulders forward up and back the

fingertips and palms can begin to soften

here and keep deepening the breath

create one more at this time we loop the

shoulders forward up and back for a

moment here we just continue squeezing

shoulders up towards the ears squeeze

squeeze squeeze squeeze squeeze take a

deep breath in and exhale dropping down

through the elbows awesome two more just

like that inhale drawing the shoulder

blades forward and the shoulders up

towards the ears we squeeze squeeze

squeeze squeeze squeeze and on an exhale

find your breath release yeah baby one

more inhale forward up we squeeze it in

squeeze squeeze squeeze then exhale

release awesome bring the palms together

at the heart

namaste interlace the fingertips press

the palms forward up and back so

whatever is stressing you out you don't

even need to ID it right now identify

with it just choose to let it go in fact

you might repeat out loud if you feel

comfortable I choose to let it go or you

can say it quietly in your head I choose

to release letting go of that which no

longer serves you perhaps letting go of

the day thus far as we crawl up the side

body here nice and easy shoulder blades

are drawing down the back keep breathing

and we'll come back to Center stillness

inhale carve a line with the nose

forward up and back look up take a deep

breath in and exhale break free

get-out-of-jail-free card here in yoga

again letting go

that which is no longer serving you all

right maybe shake it out again just in

case you didn't catch my drift before

choose to let it go

inhaling deeply through the nose exhale

completely through the mouth then we'll

spread the palms wide and dive forward

onto all fours take it nice and slow

this practice is about nurturing your

soul and stretching the body perhaps you

also are interested in getting a workout

too so but consider how important it is

to work mind body and soul I know that

sounds so cheesy but I couldn't get

behind that anymore I just I stick stick

with it okay so here we go coming to all

fours so what that means is you know you

can have your cake and eat it too a year

on the mat working the muscles

stretching the muscles nurturing the

joints but also your spirit your soul so

you can move nice and slow you were just

going to send the hips a little left to

right nothin fancy knees are directly

underneath the hip points wrists are

directly underneath the shoulders

great then I'm going to curl the toes

under walk the palms forward and send it

back sit bone to heel belly comes to the

tops of the thighs and I bow forward

here and kind of surrender you might

feel a nice release in the upper back

body sometimes a little pop for me in

the upper back body feels good forehead

may hover here or it might come to the

red to rest on the mat scuse me then

keep your palms spread wide here my

friends relax your shoulders down

breathing into the armpit chest here

using the breath to expand through the

chest the lungs ribcage widens with each

inhale little Yoga for the feet here

perhaps you've been on your feet all day

stretching the feet or perhaps you just

woke up in the feet are a little swollen

they need some love so breathe into the

soles of the feet one more breath here

as we

render and then on an exhale gently

travel back up to tabletop position

we're going to come onto the tops of the

feet here walk the wrists back

underneath the shoulders cat cow nice

juicy yummy cat cow ears we drop the

belly we loop the shoulders tail bone

and Mike pack rocks up towards the sky

and we open the chest open the throat if

you're into the chakras here you can

kind of connect to that area of the body

notice the sensations there's pay

attention as you breathe I'm doing a

little Stevie Wonder year as we rock

back and core almost says Stevie Nicks

that would have an embarrassing and then

curling the tailbone under we begin to

travel up the spine arching the back

here pressing away from the foundation

as I draw my chin to my chest and find a

little organic movement here as I speak

my soft relaxing loose into the

microphone for you right now you're off

on your own

inhaling scooping the belly finding the

most serving yummy juicy cat cow for you

so move at your own pace find a rhythm

that feels good maybe it's super snail

pace today maybe it's a little more

Swift and permission to break the rules

here kind of find a rock back and forth

create different lines with the spine or

maybe you're just a more traditional

yoga you want to stick with this

traditional cat town please do

and when you feel like you've had a nice

check in with the spine in the side body

we're going to drop the elbows just

where the palms were so now paying

attention to alignment still the elbows

and the wrists are in line and then we

have the shoulders stacked over the

elbows great rock your pelvis tail up

towards the sky give it a little wiggle

waggle and then walk the knees back long

stretch in the front body here as we

melt the heart down and once again

surrender this practice is really about

surrender letting go so you can rock the

hips a little side to side if the

shoulders are tight you don't have to

bring the forehead all the way to the

mat you can kind of chill here and just

notice the elbows usually tend to want

to come out here so keep them in line

check and breathe heart to earth pose on

a hatha awesome sweet surrender half of

you were just like that's not very

stress relieving Adriene great curl the

toes under from here my friends draw the

navel up towards the spine slowly we're

going to bring it all the way back

through and then lower onto the hips and

then the belly so we come into a sneak

pose series here and again stress relief

surrender

shedding of the day thus far letting go

of that which no longer serves you see

the theme here so focus on that exhale

here my friends let it go create some

space again you don't have to identify

right now or ever really after this

moment what it is that's maybe bringing

toxic thoughts or energy into your world

maybe what's creating a bit of a weight

in your life just shed it shed the

weight so palms come underneath the

shoulders we zip the legs up tight here

press the pelvis into the earth tops of

the feet kiss the mat

ah great loop the shoulders elbows pull

back behind engage foundation without

clenching the buttocks tight so there's

a way to do that just play with that

here whatever that means to you keep the

crown of the head extended you can move

from looking at the video now to sending

your gaze straight down as we inhale in

exhale lift up just halfway baby Cobra

now I like to work you know in a more

vinyasa style flow but today we're going

to hold it here using the breath to move

within the posture keep the back of the

neck nice and long find your breath my

friends keep pulling the elbows back

and one more breath we might go

hands-free opening the palms up towards

the heavens and then exhale palms

release and we slowly lower down great

turn onto your right ear send the

fingertips down towards the bottom edge

of your mat bring the two big toes

together widen the heels so let the

heels open out and reach LLL go ahead

and shake the hips a little left to

right

once again we come back to Center zip

the legs up press near foundation palms

come underneath the shoulders inhale in

exhale we lift maybe we come a little

bit taller this time or maybe not and we

draw the arches of the feet together we

press into the tops of the feet and now

I would say I guess let's hold here for

a couple breaths but no holding my

friends use your breath to move within

the posture if you're feeling any

fuzziness in the lower back

press that pubic bone down to the earth

find your foundation

one more breath and exhale we gently

release come on to the left here this

time fingertips draw down and we bring

the two big toes together opening the

heels and shake the booty the hips a

little left to right relax

on your next inhale draw the head the

hearts back to Center palms come

underneath the shoulders we curl the

toes under and we come back to all fours

yeahmaybe great knees come wide as the

mat now two big toes again kissing

together moving in a circle here if

you're a family member yoga with Adriene

family member you know this one is one

of my favorites we're going to inhale

come forward moving in a circle exhale

around and back so here we begin to

create a full body experience if we

haven't already checking with the neck

the shoulders the hip creases the

ribcage

feel free to pad the knees if you need

reversing your circle finding your

breath tactile variation here are drunk

cat cows we move in a circle and then

we'll inhale come all the way back up

walk the knees underneath the hip points

walk the palms out in front curl the

toes under and send it up to our first

downward dog here together downward

facing dog here we go so nice and slow

peddling two feet

pedal one foot and then the other create

space between the tops of the shoulders

in the ears yourself a little toe

massage hey-oh some youtubers are going

to love that

and then we find stillness here for a

couple breaths downward facing dog

keep the knees bent as generously as

feels good tops of the thighs spiral in

again shoulder blades drawing in and

together as we find that sweet spiral

lots of space between the earlobes and

the tops of the shoulders one more

breath here careful not to crash down

into your wrists but find that upward

current of energy

one more breath awesome my friends then

slowly will lower the knees back down to

the earth

kiss the two big toes together Wow and

wide in the knees once again is why

isn't that great spiral your fingertips

now in towards ya we'll take a second to

stretch through the arms now again you

might collapse down here for a moment

but then just does anything find that

upward current of energy as you press

into the fingerprints

hello breathe here you might Rock a

little front and back if that feels good

and then slowly one palm at a time we

release nice and slow cool curl the toes

under here keep the sit bones lifted

we're going to walk the palms forward

hang with me here great press away from

the earth so I broaden through the

shoulder blades you can imagine the two

shoulder blades going left to right as

you press away from the mat great then

reach your right fingertips forward

lengthen through the right side body

keep that length or at least the

awareness as we bring the right

fingertips in and underneath the bridge

of the left arm so sometimes we do this

stretch with the sit bones back today

we're to keep the sit bones lifted it's

like a little twerk movement which I

will never do don't do that aging in and

underneath the bridge of the left arm

here we go we come to rest on the right

ear my friends and we find our breath if

it feels better to come on to the tops

of the feet you can sometimes having

that the toes there just kind of helps

with stability so we're breathing into

the upper back body when we get situated

we might close our eyes for a deeper

stretch you can lift that left elbow and

press into the left fingertips or the

left palm breathing into that upper back

body finding nice smooth exhalation stay

here really using that exhale to find

your twist using that inhale to inflate

the upper back body stay here if you're

feeling a little more adventurous today

when I have some fun connect to your

Center navel to spine and then begin to

slide the left toes out long little

deeper stretch here also just

challenging the body to create a full

body experience so if you don't create

that full body experience connecting to

your Center chances are you're going to

topple over so sometimes it's nice or

it's fun rather to throw ourselves off

balance and practice so that we can

connect a little deeper breathe here

some people lived here I feel like it

adds unnecessary pressure to that

shoulder we don't need to take it too

far now find that sit bone to heel

connection stretching through the back

leg and then if your leg is out reel it

back in and use your left palm to gently

press back up to Center and we don't

want to take it on to the other side

walking the palms forward now would be a

good chance to check in with your breath

if you have lost that conversation pour

another glass of wine it's a metaphor

and reaching the left fingertips forward

keep length release awareness on the

left side body as we come in and now

underneath the ridge of the right arm

now I'll turn my head away from camera

for a second and we shall come to rest

on the left ear again lift that right

elbow up if you want to go a little bit

deeper and use your breath again to move

in the asana so we carry a lot of stress

tension energy in these shoulders and in

the back use your breath to do a little

energetic sweep in the shoulders in the

back body

same thing on this side if you're

feeling a little adventurous curl the

toes under slide the right toes back

make sure to bring awareness to your

center here so you don't topple over

this way and finding that sit bone to

heel connection here one more breath in

this parents' and twist and then if the

right leg is out slowly reel it back in

and we shall unravel back to Center

great walk the palms forward walk the

knees in and send it up to your downward

facing dog

otto woke up three breaths here bring

the two big toes together

imagine the tops of the thighs spiraling

in as we press away from the earth again

three breath cycles

sweet bend the knees generously and

we're going to step or hop the feet to

the center of the mat cool I'm going to

turn towards you

feet hip-width apart or flush together

it doesn't matter as we come into

forward fold grab the elbows Rock a

little side to side shake the head yes

and no find that butt Abunda maybe

spreading awareness through all four

corners of the feet rooting down through

the ball joint to that pinky toe rooting

down through that big toe mound in the

back two corners of the heels this is a

cooling calming posture go ahead and

release the fingertips and just hang

again I choose to let go of that which

is no longer serving me create space

welcome welcome in the new joy the new

opportunity new love you name it great

bring the palms to the tops of the feet

on your next breath in in inhale halfway

lift long beautiful neck here loop the

shoulders pull the elbows back soften

through the knees so we're creating kind

of an L shape here in the body navel

draws up towards the spine sit bones

extend towards the back edge of your mat

as the crown of the head reaches past

the front create one more breath here

and exhale slide it down

great going for a nice juicy beautiful

yoga roll-up tuck your chin into your

chest press into your feet and enjoy

this move as we slowly roll it up to

Mountain

slowly lengthening the tailbone down as

you lift your heart up finding length

through the front body as you ground

down through the back body maybe you

take a couple shoulder loops here maybe

if the neck is tight you draw a couple

circles with the nose one way and then

the other so every body is different so

make your practice yours

super important it's also the joy of

doing yoga at home as you can really

make healers I just mean you can

personalize it with a different sense of

freedom okey doke we're going to bring

the feet together now you can keep a

little space between the two heels as

opposed to the three heels great then

we'll bring the palms together at the

heart inhale lift the sternum to the

thumbs draw energy up through the arches

of the feet press away from the earth

create more space between the crown of

the head and the tail so we can find

that opposition here as we lift up

through the crown ground down through

the shoulder blades elbows heels then

open your eyes to a soft gaze or take

your eyes from the video downward to a

soft gaze maybe past the nose as you

bend your knees hold on to a soft focus

here maybe a Drishti focal point out in

front as we lift the right heel kind of

pony that right knee up stay down nice

and low as we cross the right leg over

the left now if you want to hook that

ankle on Eagle legs you totally can

otherwise we just kind of like an eagle

variation here as we point through that

right toe and sink down through the sit

bones great stay where you are lifting

the sternum to the thumbs or if you're

feeling frisky spread the fingertips

wide reach the palms up towards the sky

if the shoulders are tight bend the

elbows give yourself nice spaciousness

here shoulder blades are drawing in and

on the back as we hold our balance here

and again as that standing leg gets

tired we're going to want to come up

but sink deep my friends get a little

dirty here now find your breath two more

breaths cycles in and out here we got

this spread the fingertips and

celebration of you welcome that heat

burning away again the stress the

anxiety letting go of any BS and

creating space with each inhale great

draw your navel to your spine lift the

right knee up interlace the fingertips

so if they're up overhead bring them

down if they're at the heart and release

them and we're going to catch that right

knee in here we're going to stand tall

through the left leg and squeeze the

right knee up towards the heart smile

you can point and flex that right foot

maybe you rotate the ankle lift your

heart so plug in with your heart again

let go of your troubles forget your

troubles come on get happy great one

more breath and then exhale we release

Mountain Pose open your palms just check

in notice the difference between right

side and left side of the body

smile don't take yoga so seriously that

was harder for you shake it off let's

try again if it was easy for you rock on

let's do it again anyway here we go

palms come together at the heart as we

exhale we bend the knees so get low get

low shorty lift the sternum to the

thumbs find your breath

once again peeling so we're not just

lifting the left leg over like we do

enough hoisting the body around all day

so no yoga robots here move nice and

slow as you peel that left foot up and

then when you're ready up and over and

able to spine so finding your Center

again you can totally hook Eagle legs

here you rebel you eagle lift your

sternum to your thumbs all right we'll

find a soft focus here as we focus in I

stopped making bad jokes as we lengthen

through the crown of the head again

using the inhale to create space using

the exhale to maybe drop the sit bones a

little lower now palms can stay here

Anjali mudra at the heart or we can fly

the fingertips up against spreading them

nice and wide lengthening the tailbone

down my friends some of you been asking

me lately about knitting a lower ribcage

I mean this action right here which

could be very helpful in this balancing

posture of drawing the lower ribcage in

just kind of connecting here so you can

see this my hands coming in together

kind of like a corset

here wherever you are take two more nice

long smooth deep breaths

embrace it great then draw your navel to

your spine slowly lift the left knee up

we're going to interlace the fingertips

catch that left kneecap and squeezing in

towards the heart stand up nice and tall

keep the heart lifted plugging in draw

the shoulders down away from the ears

one more breath and rotate that ankle

take a deep breath in smile lift the

corners of your mouth and then exhale

release Tadasana

sweet close your eyes just observe the

breath observe the left and the right

side of the body let go of any tension

notice if you're gripping in your toes

or in your butt see if you can relax

your shoulders maybe they're calling up

again softening through the fingertips

and when you're ready reach the

fingertips all the way up inhale in full

body stretch and exhale weave forward

fold inhale halfway lift one last time

and exhale bow

great palms come to the mat bend your

knees generously and then knees come to

the mat gently and then we're going to

go side saddle here just swinging the

legs to one side doesn't matter which

side as we transition to flat back great

full body stretch here oh yeah reaching

the fingertips up and over toes all the

way down towards the bottom edge take a

second here to maybe take the deepest

deepest deepest breath in you've taken

all day and then find a nice long exhale

out through the mouth awesome hug the

right knee into the chest take a deep

breath in and on an exhale guiding the

right knee across the body over towards

the left side of your mat in the room

opening up through the right wing here

the right arm as you maybe rock on to

your right ear and two reaches on here

you can use the left palm to pet the

outer edge of that right thigh or you

might just find a little exquisite

stillness here find sweeping breaths up

and down the spine wring it out

great inhale in on an exhale we gently

melt it back through Center and we

switch left knee in right leg out we

squeeze that left knee up towards the

heart and then when you're ready guiding

it over into your twist

and onto your bike back close your eyes

here again twist it out

nice inhale in exhale gently rock it

back to Center send the left toes out

once again full body stretch as we

inhale and then exhale let the

fingertips come left to right arms left

to right palms face up widen the ankles

is why does your mat get situated to

here for a nice yummy shavasana here

today so thank you for practicing with

me I wish you all the love in the world

from my heart to yours as we come to

settle in shavasan I say to you

namaste close your eyes relax your jaw

lengthen through the back of the neck by

tucking your chin into your chest again

soft fingertips relax through your

ankles let's stay here for a couple

minutes at least maybe longer surprise

yourself focusing on the natural rhythm

of the breath choosing to let go again

of that which is no longer serving you

in your life choosing balance ease and

an open mind and open heart again from

my heart here