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- Hey everyone, and 
welcome to Yoga with Adriene.

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I'm Adriene, and 
this is my pal Benji

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and today we have a special
"Yoga for Swimmers" practice.

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So, this is a great sequence for

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avid swimmers or 
amateur swimmers, like me.

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Benji is a avid swimmer, 
he's professional so

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that's why I had 
him come here today.

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Alright, hop 
into somethin' comfy

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and let's get started.

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(light guitar music)

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Alright, pals, let's 
begin in Tabletop Position.

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Take your time 
getting down on all fours

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and spread your 
hands super wide.

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Lots of awareness in 
the hands here to start.

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We're gonna start with 
some gentle Spinal Flexions.

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So drop the belly 
when you're ready and

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use a big breath in to

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slowly open, not just the 
chest but also the throat.

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Think about opening 
the neck, the throat here.

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And then, right here, 
we're gonna

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wrap the shoulder 
blades around and

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plug them behind the heart
center as we open the chest.

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So, again, we're not 
allowing the upper back body

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to round, 
but rather, we're really

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exaggerating this 
wrapping of the shoulder blades,

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the Scapula, in

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as you continue to breathe here.

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And then, when 
you're ready, we'll flip it.

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Chin to chest, rounding through.

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Just one of these today,

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feeling that 
length in the lower body

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as you lengthen 
the tailbone down.

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Awesome.

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Inhale, come to 
Tabletop Position,

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so nice neutral spine again.

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And then, drop the 
elbows where the hands are.

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I'm gonna start to 
open up through the chest,

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the shoulders even more.

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So, really lift 
your tail towards the sky

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and let that be what 
draws the knees back.

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And then, as you're 
ready, you'll start to

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sink the heart, the chest, 
towards the earth.

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And if you're an avid 
swimmer, you might not

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even get the 
forehead down all the way,

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so no worries if not.

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And if you're 
just here, playful

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amateur swimmer, like me,

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then you might 
get the forehead down.

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The point is, 
wherever you are today just

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enjoy this practice.
Let it be playful.

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So, this is a sequence 
that's gonna support

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the muscles of 
an avid swimmer or

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a playful swimmer.

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But most importantly, 
it just reminds us

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to connect mind and 
body so we can stay healthy

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and injury-free,
balanced, in alignment.

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One more breath here,
in Heart to Earth Pose.

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Press into your toes, 
claw through the fingertips.

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And then you're gonna carve
a line all the way through,

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come to Sphinx Pose.

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Take your time, 
press into the pubic bone,

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press into the tops of the feet.

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And then just make 
sure that your elbows

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are just right underneath 
your shoulders here.

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And then we're gonna 
recreate that Cow pose

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by plugging the shoulders
in and lifting the chest up.

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So, couple of things 
tend to happen here.

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A little clenching 
in the back of the neck,

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we wanna keep 
the line of the spine

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nice and open and free
so tuck the chin slightly.

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And then in your own 
time, just take some soft,

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easy movement. 
It can be very subtle,

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opening up 
through the neck,

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pressing into the elbows.

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For some, you'll feel 
this in the arm muscles,

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for others, you'll 
wanna start to stretch

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through the pectorals by drawing

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the shoulder blades together.

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So just notice what's comin' up,

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and then, start to 
deepen your breath, even more.

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Then we're gonna 
stretch through the feet

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and the ankles, tone 
the calves and the quads,

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and light a 
little fire in the core.

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So, we'll curl the toes under,

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stretch the heels back, 
lift the kneecaps,

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tone the quads, 
and when you're ready,

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tuck the chin 
and lift the hips up.

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And we're here for five,

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lengthen through the 
back of the neck, four,

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three, two, and one.

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Beautiful.

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Lower all the way back down.

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And this time we're 
gonna release all the way,

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so, heart to the 
ground and you're gonna

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send your 
fingertips out left to right.

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So, like a Texas "T" here.

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Awesome, and go 
ahead and plant your

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left palm down and 
draw your right elbow

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up towards the sky, so you have

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your right hand on the earth.

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Then, we're gonna 
lift the right toes,

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listen carefully, 
and nice and slow,

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I'm gonna take 
my right toes over

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towards the left 
side of my yoga mat.

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And release my 
left ear to the ground.

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Now, this'll be 
different for everyone,

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maybe your toes touch, 
maybe your whole foot

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is able to come back here.

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Again, use your 
right fingertips,

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right palms, on the 
earth for stability.

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Now, breathe conscious, 
full breaths here.

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See if you can 
still maintain awareness

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in the neck, length in the neck.

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Breathing deep, 
you can stay here,

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or just one more 
little layer, one more

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option would be to 
very mindfully reach

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the right 
fingertips back to grab

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the right ankle
and then you're gonna

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kick your right 
ankle into your right hand.

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And, always 
focusing on the sensation

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over the shape, so if 
that's not for you today,

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breathe deep,

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and then, slowly we'll release.

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Come back to center, 
take your time,

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try to move from 
a place of control,

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connect, and then 
take a deep breath

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in in the middle.

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And then we'll reset, 
both hands go out.

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And when you're ready, 
slide the left hand in

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and we'll bend the 
left knee, left toes

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up towards the 
sky and we'll guide it

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on over to the other side.

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Take your time, nice and slow.

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So, no clenching or 
pinching in the neck.

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So keep the plumb 
line of the spine nice

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and free and open 
so the energy can flow.

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Releasing lots 
of love and breath,

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to the chest, to the pectorals,

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the shoulders.

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Again, you can 
take a variation here,

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reaching back and 
kicking the left foot

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into the left hand.

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But if you feel 
any uncomfortable pinch

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or anything at all, 
information that's

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telling you to back up off it,

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I highly recommend 
you listen to your body.

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Always, take a deep breath in

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and exhale with control.

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So stay connected to something,

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whether it's your 
breath or your core

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just have a little fun with it.

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Come back to center, 
and try to think

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of the body as one moving part.

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Excellent for swimmers.

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Slowly slide the hands 
in line with the ribcage

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and just bring it back 
even half an inch more today.

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And then, suck the 
elbows into the side body.

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Press into your 
pubic bone, press into

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the tops of the feet 
and we'll come up for

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a little Bhujangasana.

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Now, you don't 
have to press and muscle

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your way up. 
In fact, we're wanting to

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create stability 
and length in the

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front body here, so

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plug the shoulder blades in and

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you don't have to muscle here.

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Keep it really solid and stable,

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tucking the chin into the chest.

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Building strength 
mindfully, stability.

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So that we can avoid 
injury and discomfort

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when possible.

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One more breath 
here, Bhujangasana

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Cobra Pose, 
opening the chest really.

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Plug the shoulder 
blades in and down,

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down, down.

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And then, slowly, 
with control, release.

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Fabulous.

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Curl the toes under.

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Once again, lift the kneecaps,

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tone the quads, come 
up into your power here.

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Plank pose, big breath 
in as you press up.

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Then as you breathe out, 
reach the heels back

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and press away 
from your yoga mat.

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Keep the plugging in 
of the shoulder blades,

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here and the 
length in the neck.

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And then we'll inhale, 
shift forward,

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and then exhale.

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So we're shifting 
forward on the toes,

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deep breath in, exhale.

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Lift the hips up high and back,

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Downward Facing Dog.

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Then take the hands 
as wide as the yoga mat,

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kind of turn them out 
today for this variation.

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So, you're 
really rooting into the

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index finger and 
thumb and we're finding

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that the elbow 
creases shine forward.

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And we have this external 
rotation in the shoulders.

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We open up through 
the neck, the front

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of the chest here, 
breathing deep.

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(deep breath)

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Peddle it out a little bit here,

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and hug the 
lower ribs in so that

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you're not just 
dumping all your weight forward

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but finding that 
connect to your core.

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(deep breath)

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Fabulous.

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Then walk the 
hands back in alignment,

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so index finger 
and middle finger are

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pointing toward 
the front of your mat.

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Then stay rooted in 
your index finger and thumb,

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and just make your 
dog really long here.

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So, walk the toes back.

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Walk, walk, walk.

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What's up creaky, old floor?

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And then inhale, 
as if you're going

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over an imaginary 
hurdle in the center

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of your mat.

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Lift the hip creases, 
lift the naval,

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nice and toned 
through your core,

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as you shift your 
weight all the way forward

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into a nice long plank.

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And then, continue to 
shift your weight forward

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onto the toes and 
you're just gonna slowly

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sink into an Upward Facing Dog.

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And then, from 
here we're pressing away

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from the yoga mat. 
We're pressing into

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the tops of the feet, 
the hips are lifted,

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and we're lifting 
up through the chest,

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shoulder blades 
wrapping around, plugging in

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to the center of the back body.

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Take one more 
breath here, you got this.

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Inhale, draw 
the naval in and up.

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Just tone the 
belly a little bit.

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And then, exhale, 
slowly lower the knees

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and we're gonna walk 
the hands all the way

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back to the knees and 
we're gonna curl the toes

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under to stretch the 
feet and take a little

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break off the arms.

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Nice work.

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Take a deep breath in, 
sit up nice and tall.

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And then you're 
gonna take your left hand,

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swing it around, 
and just reach it up

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towards the center of your back.

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Then, right hand's 
gonna reach towards the sky.

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And we're 
breathing deep, and in order

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to not just slay 
on the feet here,

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give yourself a 
little lift, so you're not

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dumping all your 
weight into your feet.

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Right fingertips 
reaching up high.

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And then we're gonna 
reach all the way forward.

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So, forward, find 
that length and then

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around and back and if 
the fingertips touch, great!

253
00:10:43,059 --> 00:10:44,978
You can also 
use a strap or a tie

254
00:10:44,978 --> 00:10:46,646
or a long sock here.

255
00:10:47,605 --> 00:10:49,983
We're coming 
into Gomukhasana Arms,

256
00:10:49,983 --> 00:10:51,943
so pull the right 
arm back, and just

257
00:10:51,943 --> 00:10:53,486
a slight back bend here.

258
00:10:53,486 --> 00:10:54,946
And if this is too 
much for your feet,

259
00:10:54,946 --> 00:10:56,781
you can lift the hips,
press into the

260
00:10:56,781 --> 00:11:00,201
tops of the feet 
and just work here.

261
00:11:00,201 --> 00:11:04,171
Breathing deep, inhale in.

262
00:11:04,171 --> 00:11:06,416
Exhale slowly, 
release both arms.

263
00:11:06,416 --> 00:11:08,334
Be super mindful 
and we're gonna switch

264
00:11:08,334 --> 00:11:09,711
to the other side.

265
00:11:09,711 --> 00:11:12,297
So, right hand's 
gonna come around

266
00:11:12,297 --> 00:11:14,090
so we're kinda 
pullin' double duty here.

267
00:11:14,090 --> 00:11:15,902
Great for the 
feet and the wrists,

268
00:11:15,902 --> 00:11:20,513
and there we're coming into
Cow Arms here, Gomukhasana.

269
00:11:21,389 --> 00:11:23,933
So do one arm at a time,

270
00:11:23,933 --> 00:11:26,227
when you're ready, left 
fingertips reach forward,

271
00:11:26,227 --> 00:11:28,271
find that length, length, whoa!

272
00:11:28,271 --> 00:11:29,230
(laughs)

273
00:11:29,230 --> 00:11:30,899
And then, up and back.

274
00:11:30,899 --> 00:11:32,901
Let the shoulder blade plug in

275
00:11:32,901 --> 00:11:34,694
and then just reach back.

276
00:11:34,694 --> 00:11:35,945
And we don't need 
to really muscle our

277
00:11:35,945 --> 00:11:38,156
way into grabbing the bind.

278
00:11:38,156 --> 00:11:40,408
I used to do that and now I know

279
00:11:40,408 --> 00:11:43,453
how valuable it is to 
just sit with the sensation.

280
00:11:43,453 --> 00:11:45,955
So pull, that 
left elbow up and back.

281
00:11:45,955 --> 00:11:46,998
Maybe slight backbend.

282
00:11:46,998 --> 00:11:49,500
You can always 
rise up, give the toes,

283
00:11:49,500 --> 00:11:51,002
the feet, a break.

284
00:11:53,421 --> 00:11:57,526
And then, when 
you're ready, release.

285
00:11:59,302 --> 00:12:00,762
(sings angelic note)

286
00:12:00,762 --> 00:12:02,639
Alright, come 
forward onto all fours.

287
00:12:02,639 --> 00:12:04,807
If you are on the 
toes, uncurl them.

288
00:12:04,807 --> 00:12:08,561
Press the toes into the earth,
little counter pose here.

289
00:12:08,561 --> 00:12:09,854
And then, when you're ready,

290
00:12:09,854 --> 00:12:11,814
we're gonna come 
to a nice tall plank

291
00:12:11,814 --> 00:12:12,815
one more time.

292
00:12:12,815 --> 00:12:16,694
So walk the hands out, 
send the toes out long.

293
00:12:16,694 --> 00:12:19,197
And then see if you 
can create one piece

294
00:12:19,197 --> 00:12:21,115
from the crown, 
to the tail, to the heels.

295
00:12:21,115 --> 00:12:25,036
So the hips aren't up 
high or sinking down low

296
00:12:25,036 --> 00:12:27,747
we're creating 
one nice long line

297
00:12:27,747 --> 00:12:31,876
through the crown of the 
head, the tail, the heels.

298
00:12:31,876 --> 00:12:34,837
Then press up, wrap 
the shoulder blades around,

299
00:12:34,837 --> 00:12:37,632
inhale, guide your 
heart center forward.

300
00:12:37,632 --> 00:12:40,510
Come onto the toes, 
and then slowly lower down

301
00:12:40,510 --> 00:12:43,959
Chaturanga, and then 
Upward Facing Dog or Cobra,

302
00:12:43,959 --> 00:12:45,515
Yogi's choice.

303
00:12:45,515 --> 00:12:48,518
Open your heart, 
feel that nice stretch

304
00:12:48,518 --> 00:12:50,395
through the upper 
back body, press away from

305
00:12:50,395 --> 00:12:53,022
your yoga mat. Beautiful.

306
00:12:53,022 --> 00:12:54,899
And exhale, 
release everything down,

307
00:12:54,899 --> 00:12:56,484
come to your belly.

308
00:12:57,819 --> 00:12:58,653
Awesome work.

309
00:12:58,653 --> 00:13:00,029
So, we're gonna 
bring the feet together,

310
00:13:00,029 --> 00:13:03,825
zip the legs together 
here for Shalabhasana,

311
00:13:03,825 --> 00:13:07,370
Locust play, 
press into the pubic bone,

312
00:13:07,370 --> 00:13:09,414
and we're going to, 
no pun intended,

313
00:13:09,414 --> 00:13:13,584
swim the fingertips around,
interlace behind the tail.

314
00:13:15,003 --> 00:13:17,380
Press into the tops of 
the feet here for starters,

315
00:13:17,380 --> 00:13:19,799
and draw the 
knuckles towards the heels

316
00:13:19,799 --> 00:13:22,343
loop the shoulders, 
wrap the shoulder blades

317
00:13:22,343 --> 00:13:25,013
around, really plug 
them in towards each other

318
00:13:25,013 --> 00:13:25,972
and down the back body.

319
00:13:25,972 --> 00:13:28,182
As you inhale, 
lift your heart up.

320
00:13:28,182 --> 00:13:31,436
And remember from 
Sphinx pose, tuck the chin,

321
00:13:31,436 --> 00:13:32,687
open the chest.

322
00:13:34,689 --> 00:13:35,898
Then you can stay here, palms

323
00:13:35,898 --> 00:13:38,609
are reaching together, 
upper back body's rinsing out,

324
00:13:38,609 --> 00:13:41,362
open heart, 
pectorals nice and open,

325
00:13:41,362 --> 00:13:43,197
collarbone's nice and open.

326
00:13:43,197 --> 00:13:44,490
You can stay here 
or you can start to

327
00:13:44,490 --> 00:13:47,744
lift the legs, lots of 
energy through the toes,

328
00:13:47,744 --> 00:13:51,497
tuck the chin 
slightly and breathe.

329
00:13:51,497 --> 00:13:54,834
Let your breath woo 
you here, literally.

330
00:13:54,834 --> 00:13:58,236
Feel the wave of the breath.

331
00:13:59,759 --> 00:14:01,966
Take one more inhale, 
maybe lift the toes

332
00:14:01,966 --> 00:14:05,303
a little higher, 
open the chest a little more.

333
00:14:05,303 --> 00:14:08,306
And then exhale, 
release everything.

334
00:14:09,557 --> 00:14:10,600
Awesome.

335
00:14:10,600 --> 00:14:12,435
Hands come to the 
earth, we press all

336
00:14:12,435 --> 00:14:14,353
the way up to Tabletop.

337
00:14:15,772 --> 00:14:17,440
Take a second here 
to just bump the hips

338
00:14:17,440 --> 00:14:18,608
left to right

339
00:14:20,234 --> 00:14:22,653
and find nice audible breath.

340
00:14:28,868 --> 00:14:29,786
Great work.

341
00:14:31,537 --> 00:14:34,749
(relaxed breathing)

342
00:14:34,749 --> 00:14:36,125
Then we're gonna walk the knees

343
00:14:36,125 --> 00:14:40,129
closer to the wrists, 
cross the ankles

344
00:14:40,129 --> 00:14:42,090
and you're 
gonna slide on through

345
00:14:42,090 --> 00:14:44,592
to a nice cross-legged seat.

346
00:14:44,592 --> 00:14:47,512
Head over heart, 
heart over pelvis.

347
00:14:48,679 --> 00:14:50,056
Then when you're ready, inhale.

348
00:14:50,056 --> 00:14:51,474
Sweep the right 
arm all the way up

349
00:14:51,474 --> 00:14:56,104
and overhead and 
exhale right hand to left knee.

350
00:14:56,104 --> 00:14:58,773
Swim the left 
fingertips behind, find

351
00:14:58,773 --> 00:15:01,484
a big lift up through the chest.

352
00:15:01,484 --> 00:15:05,696
And then, on an exhale, 
journey into the twist.

353
00:15:05,696 --> 00:15:06,781
And really go for this.

354
00:15:06,781 --> 00:15:09,576
Inhale, find lift, and

355
00:15:09,576 --> 00:15:12,912
use the exhale to 
maybe draw the naval in

356
00:15:12,912 --> 00:15:15,581
and twist a little more.

357
00:15:15,581 --> 00:15:18,376
See if you can 
keep the shoulder blades

358
00:15:18,376 --> 00:15:22,547
wrapping around the back 
body and the chest lifting.

359
00:15:23,673 --> 00:15:26,592
(steady breathing)

360
00:15:30,388 --> 00:15:32,431
And, slowly, we'll 
release back to center.

361
00:15:32,431 --> 00:15:34,934
Other side, left 
fingertips reach up.

362
00:15:34,934 --> 00:15:38,563
Find length, shoulder 
blade wraps and drops in

363
00:15:38,563 --> 00:15:41,774
and then slowly, 
left hand to right knee.

364
00:15:41,774 --> 00:15:44,068
Swim the right 
fingertips behind.

365
00:15:44,068 --> 00:15:46,571
Big inhale, lift and lengthen

366
00:15:48,030 --> 00:15:50,283
and exhale to gently twist.

367
00:15:53,369 --> 00:15:55,538
Inhale to lift your heart.

368
00:15:57,456 --> 00:16:00,376
And exhale to 
maybe turn your gaze,

369
00:16:01,544 --> 00:16:03,588
towards your right shoulder

370
00:16:03,588 --> 00:16:06,090
or beyond your right shoulder.

371
00:16:06,966 --> 00:16:08,706
A little grace 
note here is you can

372
00:16:08,706 --> 00:16:11,095
rotate the fingertips 
towards the back edge

373
00:16:11,095 --> 00:16:13,598
of your mat so that 
you're elbow and shoulder,

374
00:16:13,598 --> 00:16:15,766
can really plug in 
and you can lift up from

375
00:16:15,766 --> 00:16:17,185
the armpit chest.

376
00:16:18,561 --> 00:16:20,267
Inhale in deeply,

377
00:16:21,781 --> 00:16:24,867
and one fierce 
exhale here, one more.

378
00:16:27,820 --> 00:16:29,280
Fabuloso!

379
00:16:29,280 --> 00:16:30,907
Come back to center.

380
00:16:30,907 --> 00:16:35,036
Start to lift the corners
of the mouth, just slightly,

381
00:16:35,953 --> 00:16:39,165
and appreciate 
your beautiful body.

382
00:16:39,165 --> 00:16:43,044
And give thanks for 
this time that you've taken

383
00:16:43,044 --> 00:16:45,296
to counteract 
your other practices.

384
00:16:45,296 --> 00:16:46,797
Whether it's in the water,

385
00:16:46,797 --> 00:16:48,424
or doing 
something else off the mat,

386
00:16:48,424 --> 00:16:50,801
I think this is 
just a great reminder,

387
00:16:50,801 --> 00:16:54,305
these practices, 
like "Yoga for Swimmers,"

388
00:16:55,431 --> 00:16:59,602
just a great reminder 
for us to cultivate balance.

389
00:17:00,811 --> 00:17:04,232
So, if we strengthen 
a set of muscles

390
00:17:04,232 --> 00:17:05,816
or a way of being, then we also

391
00:17:05,816 --> 00:17:07,769
need to make sure 
we're balancing out.

392
00:17:07,769 --> 00:17:11,676
So that it's sustainable,

393
00:17:11,676 --> 00:17:13,741
and so that we can feel good.

394
00:17:14,575 --> 00:17:17,954
Carry those groceries 
when we're ninety, yes?

395
00:17:17,954 --> 00:17:19,704
Draw the palms together,

396
00:17:19,704 --> 00:17:22,540
we'll give 'em a 
little rub today.

397
00:17:23,709 --> 00:17:25,127
And again, just 
take a moment here.

398
00:17:25,127 --> 00:17:26,921
You might even 
close the eyes to just

399
00:17:26,921 --> 00:17:28,422
blanket yourself in gratitude,

400
00:17:28,422 --> 00:17:30,216
appreciate this time

401
00:17:30,216 --> 00:17:32,260
you've taken for yourself

402
00:17:32,260 --> 00:17:34,220
and for your body.

403
00:17:34,220 --> 00:17:35,596
Alright, you rock and roll.

404
00:17:35,596 --> 00:17:36,847
Have an amazing day!

405
00:17:36,847 --> 00:17:38,432
Bring the thumbs 
up to the third eye,

406
00:17:38,432 --> 00:17:41,602
sit up nice and tall, 
inhale in and

407
00:17:41,602 --> 00:17:43,499
exhale we bow.

408
00:17:44,164 --> 00:17:45,523
Namaste.

409
00:17:45,523 --> 00:17:49,524
(light guitar music)