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- Hi everyone. 
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 suffering.

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

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(upbeat music)

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Okay my friends, welcome.

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Let's start low 
down on the ground.

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Come on down and find 
Extended Child's Pose.

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And if this shape, if you
already know this shape isn't

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right for your body,
then choose a nice,

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easy posture that you can 
start to tune into your breath

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and really land with. Alright?

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If it is alright in your body,

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go ahead and 
bring the knees wide

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(country twang) and just 
melt your whole front side down

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to the ground and 
reach your fingers out way,

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I'm not gonna talk like 
that the whole practice,

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don't worry. (chuckles)

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Reach your fingertips way out.

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And let's begin this 
thing with a surrender.

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So forehead comes to 
the earth, heart melts

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and take a deep breath 
in wherever you are.

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And as you exhale, 
breathe out through your mouth.

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And let's try that again.

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Big inhale.

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And as you exhale, breathe
out through your mouth and just

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start to gently 
deepen your breath

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as you land here in the moment.

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Let this moment 
of conscious breath,

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this surrender, catch you.

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And try not to worry too much
about the outcome of this

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gentle and swift 
loving quick practice.

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Try not to worry too much about
the outcome and instead just

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allow yourself to really be
present in the moment and let

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the magic of yoga 
and it's healing tools,

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let it just catch you 
wherever you're landing today.

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As you're ready, gently begin to

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rock the forehead 
a little side to side.

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And if you're in a seated,
comfortable posture of your

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choice, you can just 
start to slowly move

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the head around nice and easy.

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Let this gentle rocking 
movement soften the jaw.

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Let it effect your jaw.

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Let it effect everything.

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One loving gesture

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bleeding into the next here.

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Right? One thing at a time.

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One day at a time.
Bring it back to center.

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Claw through the fingertips.

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Inhale to slowly come up.

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Walk the knees 
underneath the hip points.

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Walk the hands right 
underneath the shoulders.

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Wrists right 
underneath the shoulders.

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So we're gonna start not 
by moving through vinyasa

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but by holding the Cat shape.

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So claw through the fingertips
and start to lengthen the

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tailbone down and
lift your heart up.

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Peek at me if you need to.

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You'll drop the 
crown towards the earth.

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You can even shake the head a
little yes and a little no.

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And what I'm trying to encourage
us to do is find a little

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contraction up 
through the front body.

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So the navel is drawing up, up,
up and then your heart space,

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your figurative heart 
space is lifting up as well.

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And then same thing, one present
moment leads into the next here

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so one action 
actually bleeds into

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or informs the next action here.

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We'll bring your 
breath back into the picture.

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Keep lifting, lifting, 
lifting your heart space up.

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Press into your hands.

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Press away from your yoga mat
with your feet and your hands so

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you're pressing up off the mat.

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Great, let the 
head be heavy here.

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Breathing deep.

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Excellent, and then slow 
and with control unravel,

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uncoil the spine and come

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to a nice neutral position. 
Awesome.

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From here drop your elbows
right where your hands were.

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And you can interlace the
fingertips here if you like or

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you can keep palms 
pressing down to the earth.

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Yogi's choice.

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Then peek at me here, notice how
my shoulders are shrugging up

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towards my earlobes here.

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We want to counteract that.

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Create a little more 
space by rotating them

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down and away from the ears.

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Shoulder blades moving down the
back body here to create space.

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Great, then send your gaze down,

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straight down so your 
neck is nice and long.

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Press into the top 
of your left foot

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and slowly kick 
your right toes out.

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You can keep your right 
toes on the ground here.

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And you're just gonna 
shift back and forth here.

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Finding that 
connection to your core,

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to your center as 
you breathe deep.

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And I don't know, maybe you're
here for preventative care but

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if this practice is really
catching you in a tough moment

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today and you need to 
really just feel it out,

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let your tears 
drop down, my friend,

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and just try to stay present
with your breath and let the

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sound of my 
voice gently guide you.

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I got your back.

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Rock a couple more times and

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try to really press into 
your pinky toe here.

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Try to maintain that straight
line from the crown to the tail

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or that feeling 
rather of the straight line.

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So the neck isn't collapsed.

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Great and then 
come to stillness.

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Press into the top of 
your left foot for stability.

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Hug the low ribs in 
to connect to your core.

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A little bit of action, 
a lot of activity going on here.

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You got this.

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You're gonna slowly 
lift the right heel up.

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Keep the right 
toes all dialed down.

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Lift from your right inner thigh

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as we start to strengthen
the whole body.

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So the body is kind of going
into a tiny bit of chaos here

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but we're keeping soft 
in the skin of the face.

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In control, finding the grace
between the shoulders and the

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space between the ears 
and the shoulders

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and we're still breathing.

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We got our breath.

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We're here for three, two, on
the one slowly bring it back.

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If the fingertips are
interlaced, unravel them.

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Palms kiss the earth.

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This kind of loving kiss 
of the palm to the earth.

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Little respect for Mama Earth
and then from here walk your

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knees back one by one.

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Keep your elbows and 
wrists where they are.

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Wrists are 
gonna want to come in.

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I see it all the time.

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So try to keep them 
like two railroad tracks.

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The forearms parallel and then
we'll come into a Puppy Posture.

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Another surrender, 
melting the heart to the earth.

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Big, big, big stretch

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in the shoulders,

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the chest, the front 
body nice and long here

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as you breathe deep.

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Rocking the pelvis so that your
coccyx or your tail is reaching

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up towards the sky.

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Lots of mindfulness in the
hands here as you breathe deep.

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And then draw your 
navel up towards your spine.

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Move from center as you 
walk back up to all fours.

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Elbows can stay on the ground,

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knees walk in right
underneath the hips.

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Option to interlace the
fingertips here again

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and if you do, 
see if you can maybe bring

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the opposite one on 
top that you did before.

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Just kind of gaining control
back of our mind, our brain.

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Lovingly through asana,

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through breath, pranayama,
through the practice.

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Okay, here we go.

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Curl the left toes 
under when you're ready.

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Find that connection 
to your center

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and send your left leg out long.

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You're doin' great.

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Hug the front body up to meet
the back body and what that

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means is I'm actively drawing
the muscles of my abdominal wall

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up and in and that affects

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the alignment of my bones.

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And the metaphor is 
you start to find strength

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and support from within.

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And it's real.
Take it from me.

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Start to rock front to back if
you are not already stretching

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through the fascia of 
the foot on the left side.

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And maybe you started this
practice feeling like you're

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just broken into a million
pieces and here we start

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to use this design,

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this practice to recognize

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that we are whole again.

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One moving part.

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And if you are emotional today,
again, it's okay.

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We're here to 
pick up the pieces.

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Feel our way through the 
practice so it's all good.

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Breathe deep.

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Building strength in the arms.

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Building strength 
in the shoulders.

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Keeping the neck nice and long.

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And then when you're ready,
bring it back to stillness.

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And with control,
slowly levitate,

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lift that left foot up.

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Imagine lifting from 
your left inner thigh.

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Spiral the left pinky 
toe down to the earth.

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Feeling that snugly 
sensation in your left hip.

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Keep the neck nice and long.

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Breathing deep here.

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Slowly waking up the 
muscles of the left leg.

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The muscles of the glutes.

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But incorporating 
your core strength.

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Finding that connection.

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Recruiting your center.

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Great, take one more breath.

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You're doing awesome.
Welcome that heat.

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And then exhale, 
slowly bring it back down.

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Knees walk underneath the hips
and we're gonna slowly pop up to

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the hands here, 
spreading the fingertips wide.

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All fours.

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Alright, now 
we'll drop the belly,

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open the chest.

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Elbow creases and biceps really

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spiral towards 
the front of your mat.

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Belly gets nice and long here.

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We press into 
the tops of the feet.

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And then you can just start to
draw a line with the nose one

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way and then the other.

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Creating a stretch in 
the front side of the neck.

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Clawing through the fingertips.

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And then bring the head,

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the gaze straight 
back to center and

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try to slowly lengthen 
through the crown by

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tucking the chin just a hair.

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Then, I love you so much,
let's pay attention.

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Really pay attention. Let's
take good care of our bodies.

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Notice if you're collapsing here
or if you can in this shape,

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Cow Pose, see if you can really
press away from your yoga mat.

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Create space.

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Find that inner support.

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One more breath here.

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You're doing great.

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For this last breath cycle,
see if you can really press into

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your index finger and thumb.

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Awesome and then slowly we'll
bring it back to neutral spine,

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back to center.

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Rotate one wrist and 
then the other if you need to.

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Taking opposite 
hand into a fist.

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Just rotating it, 
rotating, rotating.

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And then when you're ready,
bring your pinkies almost as

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wide as your yoga mat.

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So right on the edge.

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Again, bicep spiral 
towards the front of the room.

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Now we'll curl the toes under,
take a deep breath in.

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And as you exhale, keep the
knees bent but peel the hips up

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and back as you press away from
the yoga mat once again and lift

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the hips up high, 
Downward Facing Dog.

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Start to pedal through the legs.

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Keeping lots of 
space in the shoulder area.

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Whatever that means to you and
recruiting your center even here

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as you hug the low ribs in.

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Breathe deep, you got this.

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Awesome.

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Downward Facing Dog,
find stillness here.

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Close your eyes or soften your
gaze if you need to and take a

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big "I love you" breath in.

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And let the heels get heavy,
really heavy as you breathe out.

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Claw through the fingertips,
take pressure out of the wrists.

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Now as you shift your weight
to your left foot and slowly

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inhale, lift the 
right leg up high.

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Three-Legged Dog but 
just like we did on all fours,

249
00:13:41,688 --> 00:13:43,756
dialing the 
right pinky toe down.

250
00:13:44,715 --> 00:13:48,541
Inhale in, exhale, slowly
step it all the way forward.

251
00:13:48,541 --> 00:13:50,792
Nice low lunge.

252
00:13:50,792 --> 00:13:54,867
You can keep the back knee
lifted here as you look forward.

253
00:13:54,867 --> 00:13:57,837
Or feel free to lower the back
knee if you need to keep it nice

254
00:13:57,837 --> 00:13:59,072
and low today.

255
00:13:59,072 --> 00:14:00,440
Find what feels good.

256
00:14:00,440 --> 00:14:02,075
Breathing, breathing, breathing

257
00:14:02,075 --> 00:14:04,477
into all four 
sides of the torso.

258
00:14:04,477 --> 00:14:06,961
Front knee is 
over the front ankle.

259
00:14:08,114 --> 00:14:10,883
Great, with the back knee lifted
or lowered you're going to

260
00:14:10,883 --> 00:14:15,288
inhale in, think Cow Pose,
open your heart forward.

261
00:14:16,042 --> 00:14:19,592
And then exhale, you're gonna
round through chin to chest.

262
00:14:19,592 --> 00:14:22,762
Again, back knee 
lowered or lifted.

263
00:14:22,762 --> 00:14:24,764
Inhale to open your heart.

264
00:14:26,299 --> 00:14:30,002
Exhale to round through,
chin to chest.

265
00:14:30,002 --> 00:14:33,373
One more, big inhale,
open your heart.

266
00:14:33,373 --> 00:14:36,828
Nice and easy, exhale,
round through, chin to chest.

267
00:14:36,828 --> 00:14:38,511
Awesome work.

268
00:14:38,511 --> 00:14:43,382
From here, plant the palms, step
the right toes back to Plank or

269
00:14:43,382 --> 00:14:45,852
Half Plank with the 
knees on the ground.

270
00:14:45,852 --> 00:14:48,354
Inhale in to 
lengthen through the crown.

271
00:14:48,354 --> 00:14:51,624
Exhale to lower everything
gently down to the belly.

272
00:14:51,624 --> 00:14:53,659
Hi Benji. (chuckles)

273
00:14:54,646 --> 00:14:56,429
Squeeze the elbows in.

274
00:14:56,429 --> 00:14:58,164
Inhale, gently open your heart.

275
00:14:58,164 --> 00:15:00,266
Just nice and low Baby Cobra.

276
00:15:00,266 --> 00:15:02,468
Soft and easy in the neck.

277
00:15:02,468 --> 00:15:04,237
Exhale to release.

278
00:15:04,237 --> 00:15:06,906
Press up to all fours first.

279
00:15:06,906 --> 00:15:10,643
Find your foundation 
so root to rise up.

280
00:15:10,643 --> 00:15:13,579
Find that 
connection to the earth.

281
00:15:13,579 --> 00:15:15,374
Ground it down, darling.

282
00:15:15,374 --> 00:15:18,117
And then when you're ready,
curl the toes and from that

283
00:15:18,117 --> 00:15:20,787
connection, peel the 
hips up high and back.

284
00:15:20,787 --> 00:15:23,214
Downward Facing Dog once again.

285
00:15:24,423 --> 00:15:26,159
Inhale lots of love in.

286
00:15:29,051 --> 00:15:33,185
And on the exhale, 
heavy in the heels,

287
00:15:33,191 --> 00:15:35,261
melt your heart back.

288
00:15:35,261 --> 00:15:37,134
Maintain that 
connection to the earth,

289
00:15:37,134 --> 00:15:38,868
you got this.
Here we go.

290
00:15:38,868 --> 00:15:40,706
Inhale, lift the 
left leg up high.

291
00:15:40,706 --> 00:15:43,309
Hold on to your core center.

292
00:15:43,309 --> 00:15:46,212
And exhale 
slowly shifting forward,

293
00:15:46,212 --> 00:15:49,248
stepping that left 
foot all the way up.

294
00:15:49,248 --> 00:15:52,785
Front knee over 
front ankle, back leg,

295
00:15:52,785 --> 00:15:55,183
excuse me, back 
knee lowered or lifted.

296
00:15:57,924 --> 00:16:00,059
Try to get light on the 
fingertips and here we go,

297
00:16:00,059 --> 00:16:01,561
with the breath, inhale.

298
00:16:01,561 --> 00:16:03,830
Open the chest, let 
your heart radiate forward.

299
00:16:03,830 --> 00:16:06,299
Notice what this action 
does to your whole body.

300
00:16:06,299 --> 00:16:08,467
Notice how it's all connected.

301
00:16:08,467 --> 00:16:10,670
You are whole.

302
00:16:10,670 --> 00:16:12,405
And then exhale, 
rounding through the spine.

303
00:16:12,405 --> 00:16:13,773
Lift your 
figurative heart space.

304
00:16:13,773 --> 00:16:15,641
Lift your chest up 
between your shoulder blades.

305
00:16:15,641 --> 00:16:18,631
Just like we did before.
Strong back leg.

306
00:16:18,631 --> 00:16:20,950
Inhale to open your heart.

307
00:16:22,181 --> 00:16:23,683
Exhale to round 
through the spine.

308
00:16:23,683 --> 00:16:26,085
Chin to chest, 
moving the energy.

309
00:16:27,720 --> 00:16:30,957
Last round, inhale, 
open, big breath.

310
00:16:30,957 --> 00:16:32,391
Long puppy belly here.

311
00:16:32,391 --> 00:16:35,880
Think lengthening through that
front of the right hip crease.

312
00:16:37,029 --> 00:16:40,099
And then exhale, 
contract navel to spine.

313
00:16:40,099 --> 00:16:44,303
Think about 
shortening the front hip crease.

314
00:16:44,303 --> 00:16:46,472
Yes, gorgeous.

315
00:16:46,472 --> 00:16:48,507
Then slowly release.

316
00:16:48,507 --> 00:16:50,343
Nice work, plant the palms.

317
00:16:50,343 --> 00:16:53,251
You're doing awesome.
Step it back, Plank Pose.

318
00:16:53,251 --> 00:16:55,499
Lower down.
Belly to Cobra.

319
00:16:56,883 --> 00:16:59,785
With your breath, 
inhaling to open the heart.

320
00:16:59,785 --> 00:17:03,422
Maybe it grows a little bit
bigger this time, maybe not.

321
00:17:03,422 --> 00:17:05,057
And then exhale to release.

322
00:17:06,503 --> 00:17:08,327
Inhale to press up to all fours.

323
00:17:08,327 --> 00:17:10,262
Nice and easy, 
you're doing great.

324
00:17:10,262 --> 00:17:12,926
Walk the knees in, 
curl the toes under.

325
00:17:12,926 --> 00:17:14,500
Hands are nice and wide.

326
00:17:14,500 --> 00:17:17,203
Pinkies toward the outer edge of
the mat and when you're ready,

327
00:17:17,203 --> 00:17:19,412
lift it up in 
Downward Facing Dog.

328
00:17:21,540 --> 00:17:22,909
Beautiful, inhale in.

329
00:17:25,065 --> 00:17:27,059
Exhale to empty it out.

330
00:17:29,288 --> 00:17:30,816
Inhale in.

331
00:17:32,300 --> 00:17:34,169
Exhale to empty it out.

332
00:17:36,589 --> 00:17:38,710
Last time, inhale.
Breathe in.

333
00:17:41,737 --> 00:17:43,822
And empty it out.

334
00:17:45,031 --> 00:17:47,764
Slow descend of the 
knees down to the earth.

335
00:17:50,636 --> 00:17:52,305
Swing the legs to one side.

336
00:17:53,800 --> 00:17:56,509
And let's do like Benji.

337
00:17:56,509 --> 00:17:59,745
Let's come to lie down.

338
00:17:59,745 --> 00:18:01,681
Just for a second.

339
00:18:03,950 --> 00:18:06,552
Come on to your 
back or your side.

340
00:18:07,887 --> 00:18:10,156
We'll bring the feet 
as wide as the yoga mat,

341
00:18:10,156 --> 00:18:11,780
knees to fall into center so

342
00:18:11,780 --> 00:18:14,060
a nice constructive, 
resting posture.

343
00:18:14,060 --> 00:18:17,403
Hands can rest on the 
belly or out at your sides.

344
00:18:17,403 --> 00:18:19,398
Take a deep breath in.

345
00:18:19,398 --> 00:18:21,701
And as you exhale, close 
your eyes and just allow the

346
00:18:21,701 --> 00:18:25,471
nutrients of your practice,
this mindful moment,

347
00:18:25,471 --> 00:18:29,075
just allow them all to 
settle and do their thing.

348
00:18:29,075 --> 00:18:31,077
You don't have to do anything.

349
00:18:33,579 --> 00:18:36,590
Try to find stillness
so no fidgeting.

350
00:18:38,651 --> 00:18:42,757
Just let your breath return
to it's natural ebb and flow.

351
00:18:52,164 --> 00:18:54,289
Then keep your 
right hand on your belly

352
00:18:54,289 --> 00:18:57,269
and bring your left hand 
to your sweet heart.

353
00:19:00,206 --> 00:19:03,438
Feel the warmth of 
your hands on your heart

354
00:19:03,438 --> 00:19:06,045
and on your belly.

355
00:19:06,045 --> 00:19:09,849
These two great 
listening centers,

356
00:19:09,849 --> 00:19:11,250
your guts and your heart.

357
00:19:11,250 --> 00:19:14,246
Listen to your guts.
Listen to your heart.

358
00:19:14,246 --> 00:19:17,757
Trust the process.

359
00:19:17,757 --> 00:19:20,726
Trust the flow, 
this cyclical flow.

360
00:19:20,726 --> 00:19:24,163
I wore my 
"Catch A Wave" tank top today

361
00:19:24,163 --> 00:19:28,671
as a reminder to ride the wave.

362
00:19:31,571 --> 00:19:36,709
And the tools of yoga certainly
help us do that with more grace,

363
00:19:36,709 --> 00:19:41,443
with more ease and 
I wholeheartedly believe

364
00:19:42,982 --> 00:19:45,051
with more love.

365
00:19:45,051 --> 00:19:48,554
Thank you for sharing your
valuable time and energy with me

366
00:19:50,101 --> 00:19:54,178
and all of the people 
practicing around the world.

367
00:19:55,661 --> 00:19:57,496
All of our fellow sufferers.

368
00:19:58,822 --> 00:20:00,708
I love you.
Bring the palms together,

369
00:20:00,708 --> 00:20:02,535
take one final breath
in as you bring

370
00:20:02,535 --> 00:20:07,540
your thumbs up to your 
third eye and breathe out.

371
00:20:08,431 --> 00:20:10,104
Take good care.

372
00:20:10,689 --> 00:20:12,708
Namaste.

373
00:20:12,708 --> 00:20:17,706
(upbeat music)