1
00:00:00,400 --> 00:00:02,336
- Hi everyone, 
welcome to Yoga With Adriene.

2
00:00:02,336 --> 00:00:05,038
I am Adriene, and today 
we have an awesome practice

3
00:00:05,038 --> 00:00:07,464
for upper body strength.

4
00:00:07,464 --> 00:00:09,710
But we're gonna do it 
the find what feels good way,

5
00:00:09,710 --> 00:00:12,012
mindfully and with breath.

6
00:00:12,012 --> 00:00:14,738
So hop into something comfy,
and let's get started.

7
00:00:14,738 --> 00:00:18,685
(upbeat music)

8
00:00:27,361 --> 00:00:29,663
Okay, my friends, 
let's jump right in

9
00:00:29,663 --> 00:00:31,298
with a little 
warmup for the wrists.

10
00:00:31,298 --> 00:00:34,635
You can do this standing,
seated and cross-legged,

11
00:00:34,635 --> 00:00:37,337
or on the knees like moi.

12
00:00:37,337 --> 00:00:40,507
You're just gonna take 
a second to sit up nice

13
00:00:40,507 --> 00:00:42,891
and tall through the spine,
take a deep breath in.

14
00:00:43,861 --> 00:00:45,629
Land here in the moment.
(Benji exhaling)

15
00:00:45,629 --> 00:00:48,015
Aw, he just exhaled 
right when I said that.

16
00:00:48,015 --> 00:00:49,583
Good job, Benji.

17
00:00:49,583 --> 00:00:52,419
And nice and easy, 
we're gonna slowly bring

18
00:00:52,419 --> 00:00:55,055
the fists together

19
00:00:55,889 --> 00:00:57,324
and out in front,

20
00:00:57,324 --> 00:00:59,593
and you're just 
gonna take some big circles

21
00:00:59,593 --> 00:01:02,262
in towards your body 
and out towards your body.

22
00:01:02,262 --> 00:01:04,263
In towards your body 
and out towards your body.

23
00:01:04,263 --> 00:01:06,733
And as you do this, 
you can close your eyes

24
00:01:06,733 --> 00:01:10,320
or soften your gaze 
and just try to maintain

25
00:01:10,320 --> 00:01:13,140
this length in 
the spine (laughing)

26
00:01:13,140 --> 00:01:16,510
as you slowly drop your breath.

27
00:01:19,780 --> 00:01:21,848
Breathe into your belly.

28
00:01:21,848 --> 00:01:25,085
So we are focusing on 
upper body strength today,

29
00:01:25,085 --> 00:01:29,323
but not at the cost 
of sacrificing any sort

30
00:01:29,323 --> 00:01:32,859
of inner calm or 
connection to what feels good.

31
00:01:32,859 --> 00:01:35,796
So we're gonna do a 
little bit of both today.

32
00:01:35,796 --> 00:01:38,231
That's the beauty of yoga,

33
00:01:38,231 --> 00:01:41,101
uniting breath with body,
mind with body.

34
00:01:43,036 --> 00:01:44,504
Alright, and then 
reverse your circle.

35
00:01:44,504 --> 00:01:46,640
Bring it in towards 
you and out towards you,

36
00:01:46,640 --> 00:01:48,175
in towards you and out.

37
00:01:55,615 --> 00:01:56,717
Excellent.

38
00:01:59,386 --> 00:02:01,288
And then bring the 
palms together at the heart.

39
00:02:01,288 --> 00:02:03,890
The next time you 
bring your wrists in,

40
00:02:03,890 --> 00:02:06,593
you're gonna get 
active in the hands here.

41
00:02:06,593 --> 00:02:08,127
So press the 
palms together firmly.

42
00:02:08,127 --> 00:02:09,395
Send the elbows left to right.

43
00:02:09,395 --> 00:02:10,430
Inhale in.

44
00:02:10,430 --> 00:02:13,329
Exhale. Dial the 
fingertips down in a way.

45
00:02:13,329 --> 00:02:14,401
Ooh yeah.

46
00:02:14,401 --> 00:02:16,536
And then inhale, 
thumbs to sternum,

47
00:02:16,536 --> 00:02:19,373
exhale, dial the 
fingertips down and away.

48
00:02:19,373 --> 00:02:20,807
Move nice and slow here.

49
00:02:20,807 --> 00:02:23,810
One more time, lift the 
chest up to the thumbs,

50
00:02:23,810 --> 00:02:26,513
and then exhale, 
dial the fingertips down.

51
00:02:28,015 --> 00:02:28,849
Awesome.

52
00:02:28,849 --> 00:02:31,518
Bring the hands back to the
heart, interlace the fingertips,

53
00:02:31,518 --> 00:02:33,573
press the palms forward.

54
00:02:34,388 --> 00:02:36,323
Take a deep breath in,

55
00:02:36,323 --> 00:02:38,258
and then empty it out.

56
00:02:38,258 --> 00:02:41,328
And then nice and easy, you're
just gonna take the pinkies,

57
00:02:41,328 --> 00:02:44,893
bring it all the way up, big
stretch here as you breathe in.

58
00:02:45,198 --> 00:02:48,435
And then exhale to 
release the fingertips,

59
00:02:48,435 --> 00:02:50,570
release the arms, 
bring 'em all the way down.

60
00:02:50,570 --> 00:02:52,816
Alright, shrug the 
shoulders up to the earlobes

61
00:02:52,816 --> 00:02:55,742
as you take a deep breath in.

62
00:02:55,742 --> 00:02:57,277
And then exhale, breathe out.

63
00:02:57,277 --> 00:02:59,312
Twice more, inhale,
shrug and lift.

64
00:03:00,404 --> 00:03:02,516
Exhale, breathe out, relax,

65
00:03:02,516 --> 00:03:04,918
and then one more 
time breathe in,

66
00:03:04,918 --> 00:03:08,655
shrug and lift, and then exhale,
relaxing the shoulders down

67
00:03:08,655 --> 00:03:12,949
and coming into our first Plank.

68
00:03:12,949 --> 00:03:15,095
Let's all start in Half Plank,

69
00:03:15,095 --> 00:03:19,132
just to get a nice 
placement in the foundation.

70
00:03:19,132 --> 00:03:22,469
So palms nice and wide, pinkies
almost at the outer edges

71
00:03:22,469 --> 00:03:25,138
of your mat, 
if not all the way there.

72
00:03:25,138 --> 00:03:28,075
Then starting on the knees,
try to create a nice,

73
00:03:28,075 --> 00:03:31,545
long length in the spine here,
already the muscles

74
00:03:31,545 --> 00:03:34,181
of the abdominal 
wall turning on,

75
00:03:34,181 --> 00:03:36,283
crown of the 
head lengthening out,

76
00:03:36,283 --> 00:03:38,752
gaze straight 
forward and slightly down,

77
00:03:38,752 --> 00:03:41,021
so we're not 
collapsed in the neck.

78
00:03:41,021 --> 00:03:43,190
Then you know where 
you're at in your body.

79
00:03:43,190 --> 00:03:46,526
If you want to lift the 
knees already here, you can,

80
00:03:46,526 --> 00:03:48,895
working in a full Plank.

81
00:03:48,895 --> 00:03:51,098
So we're knees 
lowered or lifted.

82
00:03:51,932 --> 00:03:54,334
And for this first round, 
we're gonna keep the elbows

83
00:03:54,334 --> 00:03:57,604
hugging in to the side body,
gaze straight forward,

84
00:03:57,604 --> 00:03:59,372
chin slightly tucked.

85
00:03:59,372 --> 00:04:01,241
Again, you can work with 
the knees lifted as well.

86
00:04:01,241 --> 00:04:04,311
We're gonna inhale in, 
exhale slow and steady,

87
00:04:04,311 --> 00:04:07,180
keep the elbows hugging in,
just lower halfway.

88
00:04:07,180 --> 00:04:08,849
Beautiful, exhale, press up.

89
00:04:10,183 --> 00:04:12,619
Inhale slowly, 
lower down halfway.

90
00:04:12,619 --> 00:04:14,121
Gaze forward.

91
00:04:14,121 --> 00:04:16,022
Exhale, press back up,

92
00:04:16,022 --> 00:04:18,058
keeping the spine 
nice and long here,

93
00:04:18,058 --> 00:04:19,593
hugging the elbows in.

94
00:04:19,593 --> 00:04:23,296
Lower down halfway, 
exhale, press back up.

95
00:04:23,296 --> 00:04:25,699
Two more, inhale, halfway lower.

96
00:04:26,900 --> 00:04:29,212
Exhale, press up.
One more, you got this.

97
00:04:29,212 --> 00:04:31,274
Inhale, halfway lower.

98
00:04:32,044 --> 00:04:33,840
And exhale, press back up.

99
00:04:33,840 --> 00:04:34,674
Awesome.

100
00:04:34,674 --> 00:04:37,711
Send the knees 
as wide as your mat,

101
00:04:37,711 --> 00:04:41,615
send the hips back, 
send your heart down.

102
00:04:41,615 --> 00:04:45,152
One cycle of breath here 
in Extended Child's Pose,

103
00:04:45,152 --> 00:04:47,821
so make this breath awesome.

104
00:04:47,821 --> 00:04:49,166
Big inhale.

105
00:04:51,351 --> 00:04:53,676
Long exhale.

106
00:04:55,428 --> 00:04:56,263
Excellent.

107
00:04:56,263 --> 00:04:57,931
Slowly come back up,

108
00:04:57,931 --> 00:04:59,733
bring the knees 
back underneath the hips,

109
00:04:59,733 --> 00:05:03,670
come into a Half Plank or 
Full Plank, yogi's choice.

110
00:05:03,670 --> 00:05:06,206
Make sure the upper 
arm bones are rotating out,

111
00:05:06,206 --> 00:05:09,276
and make sure you have a
nice, wide base in your hands,

112
00:05:09,276 --> 00:05:10,744
not too narrow here.

113
00:05:11,811 --> 00:05:13,914
Alright, so now we're gonna
take the elbows left to right

114
00:05:13,914 --> 00:05:15,182
in a 90 degree.

115
00:05:15,182 --> 00:05:18,685
If you don't have the 
mobility or the strength to go

116
00:05:18,685 --> 00:05:21,621
at an exact 90 degree, that's
where your headed, okay?

117
00:05:21,621 --> 00:05:23,356
So it's okay if 
you don't hit that.

118
00:05:23,356 --> 00:05:25,425
If you have some 
tightness in the wrists

119
00:05:25,425 --> 00:05:27,761
or if you need to modify,
make it small.

120
00:05:27,761 --> 00:05:32,065
You don't need to go 
past a pain threshold.

121
00:05:32,065 --> 00:05:34,267
So you can keep 
it nice and small.

122
00:05:34,267 --> 00:05:37,370
Again, we're lifted up in Full
Plank or we're on the knees.

123
00:05:37,370 --> 00:05:38,205
Okay, here we go.

124
00:05:38,205 --> 00:05:39,940
You're like, "Okay, 
I've been here, I'm ready."

125
00:05:39,940 --> 00:05:42,209
Inhale, look forward, exhale,

126
00:05:42,209 --> 00:05:44,044
draw the shoulders 
away from the ears.

127
00:05:44,044 --> 00:05:47,447
Inhale to lower, 
exhale to lift.

128
00:05:48,348 --> 00:05:49,883
Elbows left to right.

129
00:05:49,883 --> 00:05:52,986
Inhale to lower,
exhale to lift.

130
00:05:54,154 --> 00:05:58,091
Inhale to lower, gaze 
is forward, exhale to lift.

131
00:05:58,091 --> 00:06:00,794
Strong core, inhale to lower,

132
00:06:01,895 --> 00:06:03,196
exhale to lift.

133
00:06:04,297 --> 00:06:08,034
Inhale to lower,
exhale to lift.

134
00:06:08,034 --> 00:06:11,404
One more, inhale to lower,

135
00:06:11,404 --> 00:06:13,139
exhale to lift.

136
00:06:13,139 --> 00:06:16,034
Great. This time walk the 
knees together, really together,

137
00:06:16,034 --> 00:06:19,112
arches of the feet really
together, send your hips back,

138
00:06:19,112 --> 00:06:22,990
and then slowly flick your
fingertips back towards your

139
00:06:22,990 --> 00:06:25,454
toes and melt your heart down.

140
00:06:26,519 --> 00:06:28,989
One cycle of 
breath here if you want.

141
00:06:28,989 --> 00:06:33,526
You can bring the 
hands into fists here,

142
00:06:33,526 --> 00:06:35,929
bring the fingers in, 
and just get a little massage

143
00:06:35,929 --> 00:06:39,466
on the wrists as you 
rock the wrists gently back

144
00:06:39,466 --> 00:06:40,700
and forth on the earth.

145
00:06:43,470 --> 00:06:44,304
Okey-doke.

146
00:06:44,304 --> 00:06:49,209
Slowly rising back up, 
back to Plank or Half Plank.

147
00:06:49,209 --> 00:06:50,744
Chaturanga, half pushups.

148
00:06:50,744 --> 00:06:51,811
Here we go.

149
00:06:51,811 --> 00:06:55,515
Knees lowered or lifted,
nice strong base,

150
00:06:55,515 --> 00:06:57,951
draw the low belly in, 
keep the neck nice and long.

151
00:06:57,951 --> 00:06:58,785
Here we go.

152
00:06:58,785 --> 00:07:00,920
Inhale, keeping the elbows
hugging in to the side body.

153
00:07:00,920 --> 00:07:04,724
Lower halfway, your version,
exhale to press back up.

154
00:07:04,724 --> 00:07:08,789
Inhale, lower halfway, 
exhale, press up.

155
00:07:09,663 --> 00:07:13,099
Inhale, exhale.

156
00:07:14,634 --> 00:07:17,970
Inhale, exhale.

157
00:07:18,738 --> 00:07:22,171
Three more.
Inhale, exhale.

158
00:07:22,809 --> 00:07:23,843
You've got it, two more.

159
00:07:23,843 --> 00:07:27,047
Inhale, exhale.

160
00:07:27,047 --> 00:07:28,515
Last one, meet your edge.

161
00:07:28,515 --> 00:07:29,816
It's okay if it's small.

162
00:07:29,816 --> 00:07:33,186
Inhale, lower, exhale,
all the way up.

163
00:07:33,186 --> 00:07:34,054
Here we go.

164
00:07:34,054 --> 00:07:37,290
Knees wide, big toes to touch,
send it back,

165
00:07:37,290 --> 00:07:38,525
walk the fingertips forward.

166
00:07:38,525 --> 00:07:41,541
This time, option to come into
a little Namaste shark fin,

167
00:07:41,541 --> 00:07:44,097
bringing the palms 
up behind the neck.

168
00:07:44,097 --> 00:07:47,276
Take a deep breath in,
you got this.

169
00:07:47,276 --> 00:07:48,935
And empty it out.

170
00:07:48,935 --> 00:07:51,604
Alright, back up 
to Plank or Half Plank.

171
00:07:51,604 --> 00:07:54,474
Stick with me, just a few more
minutes left, you got this.

172
00:07:54,474 --> 00:07:55,742
Here we go.

173
00:07:55,742 --> 00:07:58,011
This time, elbows left to right,

174
00:07:58,011 --> 00:08:00,413
and you can do a half 
pushup or a full pushup,

175
00:08:00,413 --> 00:08:02,649
so depending where 
you are on your journey,

176
00:08:02,649 --> 00:08:04,217
depending on how 
you're feeling in your body,

177
00:08:04,217 --> 00:08:05,719
your energy today.

178
00:08:05,719 --> 00:08:08,788
Alright, so we're in a
full pushup or we're in half,

179
00:08:08,788 --> 00:08:11,091
excuse me, Full Plank 
or Half Plank here,

180
00:08:11,091 --> 00:08:14,728
neck is nice and long, 
with a focus on the spine.

181
00:08:14,728 --> 00:08:16,538
Alright, you ready?
Here we go.

182
00:08:16,538 --> 00:08:18,878
Inhale, lowering down.

183
00:08:18,878 --> 00:08:21,134
Exhale to press back up.

184
00:08:21,134 --> 00:08:23,426
Inhale to lower down, 
gaze forward.

185
00:08:23,426 --> 00:08:25,605
Exhale to press back up.

186
00:08:25,605 --> 00:08:27,226
Inhale, lower.

187
00:08:27,614 --> 00:08:28,653
Exhale, lift.

188
00:08:29,776 --> 00:08:31,460
Listen to your breath.
Use your breath.

189
00:08:31,460 --> 00:08:32,807
Inhale, lower.

190
00:08:32,807 --> 00:08:34,770
Exhale, lift.

191
00:08:34,770 --> 00:08:37,650
Inhale, exhale.

192
00:08:39,024 --> 00:08:42,722
Inhale, exhale.

193
00:08:42,722 --> 00:08:43,905
One more, you got this.

194
00:08:43,905 --> 00:08:45,174
Inhale, lower.

195
00:08:45,724 --> 00:08:47,627
Exhale, lift.

196
00:08:47,627 --> 00:08:50,330
bring the knees together,
really together, Child's Pose,

197
00:08:50,330 --> 00:08:52,866
Balasana, send 
the fingertips back,

198
00:08:52,866 --> 00:08:54,667
rest your forehead down.

199
00:08:55,769 --> 00:08:58,104
Inhale lots of love in here.

200
00:09:00,140 --> 00:09:01,975
Exhale lots of love out.

201
00:09:03,576 --> 00:09:05,078
Alright, rise back up.

202
00:09:05,078 --> 00:09:06,880
Last bit here, we got this.

203
00:09:06,880 --> 00:09:09,783
We're gonna come 
everyone into Full Plank.

204
00:09:09,783 --> 00:09:11,467
You can do it.
Here we go.

205
00:09:11,467 --> 00:09:14,954
Bring the hands wide, 
upper arm bones rotate out.

206
00:09:16,022 --> 00:09:20,894
So bring this 
mindfulness to the picture,

207
00:09:20,894 --> 00:09:21,795
even when you get tired.

208
00:09:21,795 --> 00:09:23,196
Not even, 
especially when you get tired.

209
00:09:23,196 --> 00:09:23,997
So here we go.

210
00:09:23,997 --> 00:09:26,266
Hugging the low ribs in,
Full Plank,

211
00:09:26,266 --> 00:09:27,667
you reach the heels back,

212
00:09:27,667 --> 00:09:29,769
toes are in line 
with the hip points.

213
00:09:29,769 --> 00:09:33,129
Inhale, try to keep 
this connection to your core

214
00:09:33,129 --> 00:09:35,375
as you send the left 
fingertips all the way up

215
00:09:35,375 --> 00:09:37,444
towards the right shoulder.

216
00:09:37,444 --> 00:09:39,012
Then bring it down.

217
00:09:39,012 --> 00:09:40,447
Right fingertips 
to left shoulder.

218
00:09:40,447 --> 00:09:42,782
It's okay if you shift 
in the hips here to start.

219
00:09:42,782 --> 00:09:44,651
Eventually, we 
want to keep it going

220
00:09:44,651 --> 00:09:46,886
to where we're not 
shifting in the hips.

221
00:09:46,886 --> 00:09:49,222
Keep a nice rhythm here.

222
00:09:50,723 --> 00:09:54,294
Toes hip-width apart,
maybe slightly wider.

223
00:09:54,294 --> 00:09:55,898
Back and forth,

224
00:09:55,898 --> 00:09:59,799
crossing opposite hand 
to opposite shoulder.

225
00:09:59,799 --> 00:10:02,135
A trick here is to 
press away from the yoga mat,

226
00:10:02,135 --> 00:10:04,604
just like we do in 
all of our yoga practices,

227
00:10:04,604 --> 00:10:07,040
really finding that yielding,
that lifting,

228
00:10:07,040 --> 00:10:09,622
that hollow front body.

229
00:10:09,622 --> 00:10:10,910
Welcome the heat.

230
00:10:10,910 --> 00:10:13,746
You're here, you got it,
for one more minute.

231
00:10:15,381 --> 00:10:19,686
Crossing back and forth,
back and forth,

232
00:10:19,686 --> 00:10:24,457
waking up the 
abdominal wall, the obliques.

233
00:10:24,457 --> 00:10:26,025
Let's do one more on each side.

234
00:10:26,025 --> 00:10:28,261
Try not to move the hips at all.

235
00:10:29,796 --> 00:10:31,747
Excellent. After you've 
evened it out,

236
00:10:31,747 --> 00:10:34,157
spin onto the outer edge
of your right foot,

237
00:10:34,157 --> 00:10:35,401
inner arch of your left foot,

238
00:10:35,401 --> 00:10:37,303
bring your left 
hand to your waistline.

239
00:10:37,303 --> 00:10:39,873
Breathe deep here as you lift
up through the right hip.

240
00:10:39,873 --> 00:10:42,008
Maybe you take the left
fingertips up towards the sky,

241
00:10:42,008 --> 00:10:42,842
maybe not.

242
00:10:42,842 --> 00:10:44,878
Inhale in, exhale, 
come back to center.

243
00:10:44,878 --> 00:10:46,513
Last little bit here.

244
00:10:46,513 --> 00:10:49,449
We're gonna turn onto the
outer edge of the left foot,

245
00:10:49,449 --> 00:10:50,683
inner arch of 
the right foot, again,

246
00:10:50,683 --> 00:10:52,218
lift your hips up high.

247
00:10:52,218 --> 00:10:53,553
Right hand comes 
to the waistline.

248
00:10:53,553 --> 00:10:54,921
Breathe in here.

249
00:10:54,921 --> 00:10:57,123
Maybe you take the right arm up.

250
00:10:57,123 --> 00:10:59,592
Side Plank, one more breath.

251
00:10:59,592 --> 00:11:01,461
And then exhale, 
come all the way down.

252
00:11:01,461 --> 00:11:03,245
Great. Lower the knees,

253
00:11:03,245 --> 00:11:04,931
come back to your nice, 
comfortable seat,

254
00:11:04,931 --> 00:11:08,868
either on the knees or in 
a nice, cross-legged seat.

255
00:11:12,939 --> 00:11:16,476
Inhale, sit up nice 
and tall wherever you are.

256
00:11:16,476 --> 00:11:18,044
Exhale, empty it 
out through the mouth.

257
00:11:18,044 --> 00:11:19,078
Let go of some heat.

258
00:11:20,180 --> 00:11:21,714
Cross the right 
arm over the body,

259
00:11:21,714 --> 00:11:24,183
take your left hand 
to gently guide it deeper

260
00:11:24,183 --> 00:11:25,351
into the stretch.

261
00:11:27,253 --> 00:11:28,855
And then release and switch.

262
00:11:34,051 --> 00:11:37,106
Excellent. Let your hands rest 
gently on the knees or thighs.

263
00:11:37,106 --> 00:11:40,099
Palms face up or down, 
whatever feels best for you.

264
00:11:42,969 --> 00:11:47,607
And then just take one more
moment here before we sign off

265
00:11:47,607 --> 00:11:51,210
to close your eyes and notice,
observe your breath.

266
00:11:53,046 --> 00:11:54,314
Notice how you feel.

267
00:11:54,314 --> 00:11:56,349
What energy did you stir up?

268
00:11:57,850 --> 00:12:00,486
And if it was tough, 
or you got frustrated,

269
00:12:01,487 --> 00:12:04,924
it's all good.
Motivation to keep showing up.

270
00:12:06,726 --> 00:12:10,229
Waking up the body, 
building strength, mindfully,

271
00:12:10,229 --> 00:12:11,569
having fun.

272
00:12:14,534 --> 00:12:16,934
You can mesh this practice

273
00:12:16,934 --> 00:12:19,756
with another yoga practice
on the channel.

274
00:12:19,756 --> 00:12:23,843
I'll put some suggestions in
the description down below.

275
00:12:23,843 --> 00:12:26,679
As you're ready, 
bring the palms together.

276
00:12:26,679 --> 00:12:29,315
We'll close out by 
taking a deep breath in

277
00:12:30,350 --> 00:12:33,419
and using the 
exhale to bow the head down

278
00:12:33,419 --> 00:12:35,254
towards the hands,
towards the heart.

279
00:12:36,723 --> 00:12:37,557
Thanks, everyone.

280
00:12:37,557 --> 00:12:38,691
Let me know how it went for you

281
00:12:38,691 --> 00:12:41,294
in the comment 
section down below.

282
00:12:41,294 --> 00:12:42,228
I love you all.

283
00:12:42,228 --> 00:12:43,790
Nice work.

284
00:12:43,790 --> 00:12:45,547
Namaste.

285
00:12:46,626 --> 00:12:50,890
(upbeat music)