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- What's up everyone? 
Welcome to Yoga With Adriene.

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I am Adriene 
and this is Benji

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and today we 
have yoga for teens.

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

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(gentle music)

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Alrighty my awesome friends,
let's begin laying down today.

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Yay, come on down to the ground.

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Take your time getting there.

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When you get on to your back,
take a deep breath in

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and just ground 
through your feet and

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just take a 
moment to really land.

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Thank you so much for 
joining me for yoga today.

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We're gonna help you find
balance in the body so that you

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can feel your best 
and look your best.

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Move confidently, grow, learn

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and be essentially the best

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version of you that you can be.

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So we're gonna start with a
little breath work so you're

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gonna walk the feet as wide as
your mat and allow your knees to

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fall in just so you can 
chill in the lower body.

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And then bring your hands to
your belly and take a deep

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inhale in through your nose.

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And then exhale to 
just let it all go.

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That's it, super easy.

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Big inhale.

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And big exhale, let it all go.

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Awesome work, 
one more just like that.

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For this one, close your eyes.

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Big inhale.

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(inhales)

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And big exhale.

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(exhales)

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Awesome.

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Slowly open the legs again.

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We're gonna press 
up off the toes and

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hug the knees into the chest.

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Find what feels good in your
lower back by squeezing your

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knees in towards your heart.

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And then, when you're ready,
you're gonna come back to that

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big conscious breath.
Big inhale.

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And this time as you exhale,

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big, long exhale, brings you 
to connect to your core by

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squeezing navel down and drawing
the nose up towards the knees.

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So here's our 
first big yoga moment.

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Your knees don't have to 
even come close to the nose

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or the opposite, 
nose to knee.

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It's just the intention.

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So just love your body 
and be where you are today.

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Practice that acceptance.

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Really, truly that's 
what yoga's all about.

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It's a great 
practice for all of us.

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And then slowly release.

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Awesome, feet are gonna come to
the ground and now we're gonna

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bring the hands behind the head
so interlace your fingertips and

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slow and steady bring 
the hands behind the head.

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And you're gonna extend 
your thumbs here like this.

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So that you can give 
yourself a massage on the neck.

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So use your thumbs to really
press into the base of the head,

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even around the ear, 
should feel really good and

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then all around the neck.

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And obviously this feels good
but you can close your eyes and

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again we kind of have 
a moment where we realize

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self care, self massage,

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this idea that we can 
take care of ourselves

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and love ourselves first.

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We don't necessarily have to
rely on anyone to do it for us.

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We can tend to our heart space
and take care of our bodies and

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our emotional 
selves all on our own.

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You have the power just with a
little practice it gets easier

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and easier and 
yoga's awesome for that.

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'Kay, one more 
moment here, a massage,

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take a deep breath in.

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And a long breath out.

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Great, you're gonna 
press up off the toes again.

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This time really scoop the
tailbone up so you're lower back

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is nice and 
smooshed against the mat.

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Keep the elbows wide, 
start to open up through

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your chest and your heart.

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Then use your hands here just
gently tuck the chin into the

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chest and then imagine 
a juicy piece of fruit,

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like a big 
grapefruit or an orange,

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between your 
chin and your chest.

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And you're gonna 
try to hold that there.

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So you're gonna keep a lot of
space here as you inhale in.

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Exhale, lift it up.

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Again, don't crunch your
fruit here but keep it lifted.

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So after you feel 
like you got the shape,

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go ahead and take your 
eyes up and here we go.

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We're gonna inhale in.

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Exhale, just extend the right
leg out as far as you can go

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that your abs start to turn on.

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Then bring the right knee in
and extend through the left leg.

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Keep the elbows wide.

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And then you're just 
gonna go back and forth here,

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nice and slow.

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Extending one leg 
and then the other,

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keeping your gaze up, holding
on to that juicy piece of fruit

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between your 
chin and your chest.

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Trying best you can to keep
your elbows nice and wide.

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So lighting a 
little fire in our core.

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Nice, do one more on each side.

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Breathing fully.

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And now we're gonna 
come into some yogi bicycles.

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So let your lower ribs get heavy
here and we're gonna extend the

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right leg and bring 
the right shoulder up

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towards the center of the chest.

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Great, inhale, 
come back to center

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and then exhale, switch.

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And then back and 
forth in your own time.

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Moving with your breath.

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If you want a little more you
can take out that center spot

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and just go back and forth,
left to right.

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But try to keep 
your movement controlled.

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Keep your tailbone scooping up.

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Breathing deep.

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Lots of space between 
the chin and the chest so

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that your neck doesn't hurt.

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Alright, lighting up the core.

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Creating a nice, strong core so
that you can feel empowered but

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also so that you 
have a really strong back.

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Strong, strong, strong back.

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Waking up the 
energy of the third chakra

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so you can feel confident.

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Breathing deep here.

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Keep it going for 
five, four, three,

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two, even it out, on the one.

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Awesome, then come all the
way back to knees to chest.

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Give yourself a big hug.

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Close your eyes.

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Inhale, lots of love in

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and exhale lots of love out.

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Great, from here you're gonna
rock and roll all the way up the

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length of the spine.

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So bring your hands to the backs
of your thighs and you're gonna

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have some fun here.
You might feel silly at first

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but in time it becomes
really refreshing. (laughs)

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And eventually you're gonna 
rock all the way through

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to all fours for Cat-Cow.

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Plant your palms, 
spread the fingers wide.

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So like two starfish.

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And then when you're ready, with
the breath we're gonna move.

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Inhale, drop the belly,
open the chest.

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So we're stretching now 
through the abs that we just

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strengthened, that 
we just contracted.

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And then exhale, 
squeeze and lift,

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navel up towards the chest as
you round through the spine.

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Good, inhale, drop the belly.

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Cow Pose, drop your 
utters to the ground.

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I know, quite the image.

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And then exhale, 
chin to chest, navel draws up.

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Round through.
Think black Halloween cat here.

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Great, now catch your groove,
inhale, drop the belly.

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Exhale, close your 
eyes and round through.

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Two more times with 
the sound of your breath.

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I'll let you take it away.

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Good, awesome work.

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When you're satisfied inhale,
come to center.

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You're just gonna 
tick-tock to the left.

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Bump your booty to the left

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and then turn to look 
past your right shoulder.

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Creating length in 
the left side body,

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left waist, left glute.

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Good, come back to center.

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Now bump the hips to 
the right and then turn,

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gaze to look past left,
same thing.

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Awesome, inhale to 
come back to center.

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You're doing great.

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You're gonna walk 
the palms out just a bit.

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Keep those 
starfish in the hands.

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Upper arm bones rotate out so
you create lots of space here.

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Then curl the toes under 
and peel the tailbone up.

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Downward Facing Dog.

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Pedal it out here.

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Stretching through 
the feet, the ankles,

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the backs of the legs.

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Now to take some pressure out of
the wrists you're gonna really

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claw through your 
fingertips fiercely.

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And then don't 
forget your breath.

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Breathing like 
you love yourself.

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Nice full breaths.

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When we breath fully and
consciously we send a certain

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signal to our brain.

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Keeps us 
confident and in control,

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creative and feeling good.

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Alright, from here we're 
gonna take slow baby steps

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to the top of tthe mat.
Nice and slow. Take your time.

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Negotiate, that's 
what yoga's all about.

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And then when you're ready, when
you're at the top of your mat,

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find a nice Standing 
Forward Fold with bent knees.

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So you can bend your knees as
much or as little as you want

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but just bend them some.

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And then you can 
clasp opposite elbow and

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we're just gonna rock 
gently side to side.

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Relax through the head 
and neck, the shoulders.

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Letting go.

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Let any stress or tension that
you've been carrying around with

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you, just let it spill 
right off the shoulders,

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right off the back, right off
the tip of the head and melt

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into the earth so that when we
roll up you feel light and good.

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Take one more breath here.

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Then slowly release your arms.

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Straighten the legs just a bit.

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Tuck the chin to the chest and
roll all the way up to standing.

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Slowly stacking 
up through the spine.

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You'll press into the feet.

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Lift your heart, your chest
and come into your best and most

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beautiful Mountain Pose.

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You're gonna open 
the palms forward.

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Really lift up 
through the armpit chest here.

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Feel your feet on the ground,
take a deep breath in.

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And as you breathe out,

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relax your shoulders 
down, down, down.

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Awesome, here we go.

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Big inhale to sweep the arms
all the way up towards the sky.

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Now soft bend in the knees.

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As you exhale, 
just open twist to the left.

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Nice and easy.

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Awesome, big inhale, 
press into your feet.

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Come back up through center.

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Soft fingers, exhale, 
open twist to the right.

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Beautiful, inhale, 
come all the way up.

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Palms come 
together in prayer overhead.

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And then exhale, slice a 
line right down the middle.

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All the way down 
into your Forward Fold.

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Great, from here inhale,
you're gonna lift up halfway,

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just find length 
in the neck here.

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Do your best and then exhale,
release and fold.

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Good, plant the palms, 
step the right toes back.

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Step the left toes back,
Plank Pose.

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Inhale to shift forward,
look forward.

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Exhale all the way to the belly.
Inhale, Cobra.

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Take a deep breath in.

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Good, exhale, slow release.

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Now, curl the toes under.

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Listen carefully, lift the
kneecaps, tone the quads.

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Press into your starfish here.

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Inhale, power up, 
press up to Plank.

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Now, gaze down, 
strong Plank here.

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Quietly whisper to yourself,
"I am strong."

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I am strong.

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Navel draws in, 
hips go up and back,

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Downward Facing Dog.
Awesome work.

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Inhale, here we go,
Three-Legged Dog.

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Lift the right leg up high.

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So right thigh to the sky.

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Take a deep breath 
in and then exhale,

247
00:12:03,723 --> 00:12:06,259
step it up, all the way through.

248
00:12:06,259 --> 00:12:09,262
You're gonna pivot on the back
foot and we're gonna open up

249
00:12:09,262 --> 00:12:11,660
into a big Warrior II.

250
00:12:11,660 --> 00:12:14,500
So the back toes turn in,
the arms are straight,

251
00:12:14,500 --> 00:12:16,002
front knee is bent.

252
00:12:16,002 --> 00:12:18,438
Take a deep breath in, inhale.

253
00:12:18,438 --> 00:12:21,013
Exhale, relax your shoulders.

254
00:12:21,013 --> 00:12:22,958
Strong legs, strong core.

255
00:12:22,958 --> 00:12:25,878
Inhale, right fingertips
reach forward, up and back.

256
00:12:25,878 --> 00:12:27,413
Peaceful Warrior.

257
00:12:27,413 --> 00:12:31,985
Stay soft and graceful in your
face and then a strong cartwheel

258
00:12:31,985 --> 00:12:33,453
all the way back to your lunge.

259
00:12:33,453 --> 00:12:36,270
Here we go.
(whooshes) Beautiful.

260
00:12:36,270 --> 00:12:38,591
From here, 
nice low lunge, inhale,

261
00:12:38,591 --> 00:12:40,693
open the chest, grow 
light on the fingertips,

262
00:12:40,693 --> 00:12:42,128
look forward.

263
00:12:42,128 --> 00:12:44,764
And then exhale, you're just
gonna bend the back knee and

264
00:12:44,764 --> 00:12:46,733
rock the back foot 
up to meet the front,

265
00:12:46,733 --> 00:12:48,040
Forward Fold.

266
00:12:49,090 --> 00:12:50,703
Nice.

267
00:12:50,703 --> 00:12:52,205
Let the head and neck go here.

268
00:12:52,205 --> 00:12:53,495
Breathe deep.

269
00:12:55,323 --> 00:12:56,376
And then when you're ready,

270
00:12:56,376 --> 00:12:59,078
inhale, halfway lift, 
your version.

271
00:12:59,078 --> 00:13:01,581
Kind of creating a figure seven,

272
00:13:01,581 --> 00:13:03,879
like the number 
seven with the body.

273
00:13:03,879 --> 00:13:05,251
And then exhale, fold.

274
00:13:05,251 --> 00:13:06,286
(whooshes) Great.

275
00:13:06,286 --> 00:13:08,686
Root to rise here.
Press into your feet.

276
00:13:08,688 --> 00:13:10,423
Inhale, sweep the arms up and

277
00:13:10,423 --> 00:13:15,194
overhead and 
exhale hands to heart.

278
00:13:15,194 --> 00:13:16,162
Namaste.

279
00:13:16,162 --> 00:13:19,499
Mountain Pose, beautiful.

280
00:13:19,499 --> 00:13:21,501
Release the arms now 
gently at your sides.

281
00:13:21,501 --> 00:13:24,804
Once again, open the 
palms towards the front.

282
00:13:24,804 --> 00:13:27,907
Imagine the crown of your head
is like the tip of the mountain

283
00:13:27,907 --> 00:13:30,943
and then the fingertips 
just gracefully down

284
00:13:30,943 --> 00:13:33,713
the sides of the mountain.

285
00:13:33,713 --> 00:13:36,883
Inhale lots of love in here.

286
00:13:36,883 --> 00:13:40,720
Strong powerful 
breath as you breathe out.

287
00:13:40,720 --> 00:13:41,721
Great, one more time.

288
00:13:41,721 --> 00:13:44,190
Inhale, reach for the sky.

289
00:13:44,190 --> 00:13:46,926
Exhale, soft knees, 
open twist to the left.

290
00:13:46,926 --> 00:13:48,795
Maybe look behind you this time.

291
00:13:48,795 --> 00:13:51,464
Inhale, reach it up,
come back to center.

292
00:13:51,464 --> 00:13:53,593
And exhale, open 
twist to the right.

293
00:13:53,593 --> 00:13:56,402
Maybe looking back behind you.

294
00:13:56,402 --> 00:13:59,038
Good, inhale, reach for 
the sky, palms come together,

295
00:13:59,038 --> 00:14:00,196
Namaste.

296
00:14:00,196 --> 00:14:02,475
And then exhale, 
down the midline we go.

297
00:14:04,501 --> 00:14:06,345
Forward Fold.

298
00:14:06,345 --> 00:14:09,015
Once you get there, 
reconnect with your breath.

299
00:14:09,015 --> 00:14:12,151
Inhale, lift up half way.

300
00:14:12,151 --> 00:14:15,088
Exhale, soften and bow.

301
00:14:15,088 --> 00:14:16,789
Great, bend the knees,
plant the palms.

302
00:14:16,789 --> 00:14:20,326
You can step the feet 
back or this time try a hop.

303
00:14:20,326 --> 00:14:22,528
Back to Plank.

304
00:14:22,528 --> 00:14:24,697
Great, whatever happened,
awesome, you got this.

305
00:14:24,697 --> 00:14:26,165
Press away from your yoga mat.

306
00:14:26,165 --> 00:14:29,335
Inhale, look forward, shift
forward on the toes and exhale

307
00:14:29,335 --> 00:14:33,406
belly to Cobra or maybe 
an Upward Facing Dog here.

308
00:14:33,406 --> 00:14:36,175
Lift your chest, use an 
inhale to open your heart,

309
00:14:36,175 --> 00:14:37,633
open your chest.

310
00:14:37,633 --> 00:14:41,291
And then exhale all the 
way back to Downward Dog.

311
00:14:42,595 --> 00:14:45,772
Great, deep breath in.

312
00:14:45,772 --> 00:14:48,387
Long breath out.

313
00:14:48,387 --> 00:14:49,989
Great, this time 
Three-Legged Dog

314
00:14:49,989 --> 00:14:51,524
with the left leg lifting high.

315
00:14:51,524 --> 00:14:53,685
Lift your left thigh to the sky.

316
00:14:53,685 --> 00:14:56,170
Deep breath in.

317
00:14:56,170 --> 00:14:58,073
Exhale, slowly shift it forward.

318
00:14:58,073 --> 00:15:02,068
Come forward, step it all 
the way up into your lunge.

319
00:15:02,068 --> 00:15:05,571
Pivot on the back foot and
when you're ready spiral open,

320
00:15:05,571 --> 00:15:08,074
big, strong Warrior II.

321
00:15:08,074 --> 00:15:10,977
Right toes are turned in and

322
00:15:10,977 --> 00:15:13,379
we have that bend 
in the front knee.

323
00:15:13,379 --> 00:15:15,354
Strong legs here.

324
00:15:15,354 --> 00:15:18,684
Nice long spine.

325
00:15:18,684 --> 00:15:21,020
Inhale, sink a little deeper.

326
00:15:21,020 --> 00:15:23,156
And here we go, left 
fingertips reach forward,

327
00:15:23,156 --> 00:15:25,124
we flip the script, 
take it up and back,

328
00:15:25,124 --> 00:15:26,692
Peaceful Warrior.

329
00:15:26,692 --> 00:15:29,195
Inhale, stay nice 
and long in the neck.

330
00:15:29,195 --> 00:15:31,798
Exhale, fun, fierce 
cartwheel all the way

331
00:15:31,798 --> 00:15:33,633
back down to your lunge.

332
00:15:33,633 --> 00:15:35,368
Great, pivot on the back foot.

333
00:15:35,368 --> 00:15:38,204
Inhale, open up, get 
light on the fingers,

334
00:15:38,204 --> 00:15:39,305
open up through the chest.

335
00:15:39,305 --> 00:15:42,141
Let your heart 
energy radiate forward.

336
00:15:42,141 --> 00:15:44,177
Sweet and then 
fingertips come to the earth,

337
00:15:44,177 --> 00:15:45,878
we rock the back 
foot up to meet the front.

338
00:15:45,878 --> 00:15:49,743
Take your time, Forward Fold.

339
00:15:50,616 --> 00:15:51,918
Awesome.

340
00:15:51,918 --> 00:15:53,619
Inhale, halfway lift.

341
00:15:53,619 --> 00:15:55,922
Move with your breath.

342
00:15:55,922 --> 00:15:58,293
Exhale, fold.

343
00:15:58,293 --> 00:16:02,295
Root to rise, inhale,
reach for the sky.

344
00:16:02,295 --> 00:16:05,264
All the way up and then exhale,
hands to heart.

345
00:16:06,540 --> 00:16:10,278
Namaste, now close your eyes
here and observe your breath.

346
00:16:16,042 --> 00:16:18,845
Then when you're ready you're
gonna open the eyes and without

347
00:16:18,845 --> 00:16:21,380
looking down, so try 
not to look at your feet.

348
00:16:21,380 --> 00:16:25,318
If you do, it's okay but 
little experimentation here.

349
00:16:25,318 --> 00:16:27,520
You're gonna put eyeballs in the
soles of your feet and you're

350
00:16:27,520 --> 00:16:29,689
gonna try to bring them 
together without looking.

351
00:16:29,689 --> 00:16:31,190
Really together, arch to arch.

352
00:16:32,266 --> 00:16:34,594
This is a little bit of 
magic when we move like this.

353
00:16:34,594 --> 00:16:36,739
When we have awareness 
in all parts of the body.

354
00:16:38,531 --> 00:16:41,767
When you get there squeeze the
legs together and then slowly

355
00:16:41,767 --> 00:16:44,437
shift your weight 
to your left foot.

356
00:16:44,437 --> 00:16:46,505
When you're ready, peel 
up through the right heel,

357
00:16:46,505 --> 00:16:48,107
right toes lift off.

358
00:16:48,107 --> 00:16:49,709
And we're gonna 
find a Tree Pose.

359
00:16:49,709 --> 00:16:50,810
So you might grab the ankle and

360
00:16:50,810 --> 00:16:53,872
draw it all the way up
towards the center.

361
00:16:53,872 --> 00:16:55,715
If that's not in 
your practice today,

362
00:16:55,715 --> 00:16:58,084
in your body today, 
just keep it below the knee or

363
00:16:58,084 --> 00:16:59,986
even keep your 
toes on the ground.

364
00:16:59,986 --> 00:17:04,557
We're wanting to find balance
not necessarily master the pose.

365
00:17:04,557 --> 00:17:08,493
And it's really important to
practice balancing postures

366
00:17:08,493 --> 00:17:13,199
because then we have practice
at finding what feels good,

367
00:17:13,199 --> 00:17:14,500
finding balance.

368
00:17:14,500 --> 00:17:16,636
Right, because we're 
gonna be thrown off balance

369
00:17:16,636 --> 00:17:18,459
on a regular basis.
(chuckles)

370
00:17:18,459 --> 00:17:20,439
So if we don't have
a practice for how to deal with

371
00:17:20,439 --> 00:17:23,142
that things can 
get really chaotic.

372
00:17:23,142 --> 00:17:25,877
So come into your best and
most beauiftul Tree Pose today,

373
00:17:25,877 --> 00:17:27,880
whatever it may be.

374
00:17:28,748 --> 00:17:33,419
And if your foot is on the leg,
imagine your left leg pushing

375
00:17:33,419 --> 00:17:37,390
back so you have this 
meeting in the middle.

376
00:17:37,390 --> 00:17:40,192
And if you're feeling 
adventurous or you want to try,

377
00:17:40,192 --> 00:17:42,194
reach your 
fingertips up towards the sky.

378
00:17:44,764 --> 00:17:46,098
And if you fall, don't worry,

379
00:17:46,098 --> 00:17:48,901
just come back 
whenever you're ready.

380
00:17:48,901 --> 00:17:50,536
And if you feel 
pretty solid here,

381
00:17:50,536 --> 00:17:52,538
maybe you've been 
practicing for a while,

382
00:17:52,538 --> 00:17:56,142
you can challenge yourself by
taking your gaze all the way up

383
00:17:56,142 --> 00:17:59,845
or eventually 
even closing your eyes.

384
00:17:59,845 --> 00:18:01,226
Whoa.

385
00:18:04,684 --> 00:18:08,154
If your arms are up overhead,
bring the palms together and

386
00:18:08,154 --> 00:18:11,424
then back down to the heart and
then every one release that leg

387
00:18:11,424 --> 00:18:12,825
and we'll switch 
to the other side.

388
00:18:12,825 --> 00:18:14,427
Shake it out 
here if you need to.

389
00:18:14,427 --> 00:18:16,594
Take a deep breath in.
Nice, refreshing breath in.

390
00:18:17,826 --> 00:18:19,432
And out.

391
00:18:19,432 --> 00:18:21,167
Squeeze the legs together 
and then when you're ready,

392
00:18:21,167 --> 00:18:23,369
shift your weight 
to the right foot.

393
00:18:23,369 --> 00:18:25,571
Peel up through the left heel.

394
00:18:25,571 --> 00:18:29,208
This is our last bit today so
stay focused, stick with it.

395
00:18:29,208 --> 00:18:32,812
Find your Tree Pose, 
Vriksasana, on the other side.

396
00:18:32,812 --> 00:18:34,447
If you do put 
the foot on the leg,

397
00:18:34,447 --> 00:18:36,363
careful not to put it on 
the knee joint so either

398
00:18:36,366 --> 00:18:38,284
above the knee 
or below the knee.

399
00:18:38,284 --> 00:18:40,812
And then press back 
with your right leg.

400
00:18:43,689 --> 00:18:47,626
Balancing the right and 
the left side of the body.

401
00:18:47,626 --> 00:18:50,062
The left and the 
right side of the brain.

402
00:18:50,062 --> 00:18:52,064
Keeping your heart lifted.

403
00:18:53,532 --> 00:18:55,301
And then find your 
variation on this side,

404
00:18:55,301 --> 00:18:59,264
it doesn't have to be the 
same one as the other side.

405
00:19:02,742 --> 00:19:05,215
Make sure you're 
not holding your breath.

406
00:19:11,317 --> 00:19:12,585
Beautiful focus.

407
00:19:12,585 --> 00:19:14,754
If your arms 
are up and overhead,

408
00:19:14,754 --> 00:19:19,091
bring the palms together 
and everyone slowly release.

409
00:19:19,091 --> 00:19:20,793
Hands stay at the heart here.

410
00:19:20,793 --> 00:19:23,629
Shake it off if you need to.

411
00:19:23,629 --> 00:19:25,231
Take a deep breath in.

412
00:19:25,231 --> 00:19:28,768
Imagine the crown of your head
as the tip of the mountain here

413
00:19:28,768 --> 00:19:31,170
and then as you breathe 
out allow your arms to

414
00:19:31,170 --> 00:19:33,815
slowly come to your sides.

415
00:19:33,815 --> 00:19:36,453
Down the sides of 
the Mountain Pose.

416
00:19:38,844 --> 00:19:43,416
Once again whisper to yourself,
"I am strong."

417
00:19:43,416 --> 00:19:47,253
So strength, of course, looks
and feels like many different

418
00:19:47,253 --> 00:19:50,056
things, many different flavors.

419
00:19:50,056 --> 00:19:53,592
It's not always (growls)

420
00:19:53,592 --> 00:19:59,161
Strong can also mean centered,
at peace, balanced.

421
00:20:03,402 --> 00:20:06,806
Take one more 
loving breath here.

422
00:20:06,806 --> 00:20:08,607
And exhale, bring 
the hands together.

423
00:20:08,607 --> 00:20:11,118
We close by 
bowing to one another.

424
00:20:12,878 --> 00:20:17,683
Recognizing the awesome within
ourselves and in one another.

425
00:20:17,683 --> 00:20:19,942
So bring the thumbs 
right up to the third eye.

426
00:20:19,942 --> 00:20:23,022
Take a deep breath 
in and then exhale,

427
00:20:23,022 --> 00:20:27,293
hands to heart and 
we bow the head down.

428
00:20:29,000 --> 00:20:32,371
And we say Namaste.

429
00:20:32,371 --> 00:20:36,801
(gentle music)