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- Hey everyone,
welcome to Yoga With Adriene.

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I'm Adriene and
this is Benji and today

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on the Yoga For
Weight Loss series,

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we're connecting
to the entire body

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and promoting a
healthy flow of prana

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or energy that runs
up and down the spine.

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So this is a really
mindful and conscious way

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of getting strong
and lean and tone

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so that you can feel good
because when you feel good,

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you look good.

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Let's get started.

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(upbeat music)

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Alright my darling friends,

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let's begin in a nice
comfortable seat of your choice.

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Get down nice and low

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and as you just
slowly start to arrive here

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for your practice
find what feels good

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in the hands, in the
shoulders, in the neck.

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Trust yourself,
trust the video, trust me,

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your humble guide.

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And close your eyes.

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Just take a quiet
moment here to take stock.

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Notice how you feel.

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The invitation today

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is to really just
move with the breath

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and to consider perhaps

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this idea that the
breath is your spirit.

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Now before you
turn the video off,

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just hang with me and ask,

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what if the
breath was your spirit.

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Could we perhaps
reconnect to that notion.

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And so, just meditate on that,

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think about that
as you slowly gently

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start to deepen the
breath, maybe connect

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to a more audible breath.

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What if your breath
were your spirit after all.

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When you stop breathing,
what happens?

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So when we say move
with your breath today,

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it's not just the vinyasa,
but it really is moving

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from a place of connect,
moving with your spirit.

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The idea is that if
we become more practiced

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and more conscious of
breath as spirit on the mat,

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we'll be able to tap into
that a little bit off the mat

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using the breath
as we move through

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life, but also being conscious
in the way that we speak

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to one another and share.

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So hopefully by now you've
taken a couple deep breaths

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in and out through the
nose or through the mouth.

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You're sitting up nice and tall.

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You're gonna draw
the hands to the heart

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and as you're ready, just gently
bow the head to the hands,

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the head to the heart.

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And feel that great
stretch in the back of the neck

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and again, ask
yourself, what if your breath

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were to be
regarded as your spirit

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because again,
after all, what happens

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when you stop breathing.

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So just play with
that today, if you want,

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you can also just ditch it.

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But an opportunity,
a little invitation

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to move with your breath
as if it were your spirit.

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Would you cut it short,
would you ignore it,

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or would you keep coming on back

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to try to figure out
what it is, who it is,

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how it feels?

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Let your spirit guide the way.

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We'll slowly lift the head.

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We're gonna come to all fours,

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take your time,
tabletop position.

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Wrists underneath the shoulders,

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knees directly
underneath the hip points,

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press away from your
yoga mat and lengthen

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through the crown of the head.

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Inhale, drop the
belly as you're ready.

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Open the chest, Cow Pose.

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And with your breath
exhale, rounding through,

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chin to chest, really
lifting up your heart space.

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Inhale, drop the belly.

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Listen to the sound of your
breath as you open your heart

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and exhale fully chin to chest.

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Front body lifts
up to the back body.

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One more time inhale, Cow Pose.

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Press away from your
yoga mat, create space,

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and exhale rounding through.

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Chin to chest, crown to
the earth, create space.

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Awesome, inhale, come to center,

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bump the hips to the left,

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turn to look past
your right shoulder.

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Inhale, exhale to center,
bump the hips to the right.

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Turn to look past
your left shoulder.

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Inhale, exhale back to center.

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Beautiful, we're gonna
curl the toes under here.

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Keep pressing out of your hands

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so your not collapsing
into your wrists here.

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So you're really
lifting up through the chest.

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Okay, curl your
toes under, inhale in.

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On an exhale lift the
knees and let them hover.

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We're tugging the hands back
and we're tugging the toes

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forward to light a
little fire, a little agni

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in the belly.

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Tuck the chin slightly, gaze
down, neck is nice and long.

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We're here for five, four,

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count faster Adriene,
three, two, and one.

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Lift the hips up and back, 
Downward Facing Dog.

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Now find a little
movement here that feels good.

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You can peddle it
out through the legs.

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Listen to the
sound of your breath.

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Nice and loose in the
head, the neck, rather.

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And then you're
gonna take the soft,

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slow, conscious
movement all the way

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up to the top, baby
steps, walking through

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to a Forward Fold.

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When you get there,
bend the knees generously

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and continue to listen
to the sound of your breath,

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your spirit.

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The goal of today's
practice is to really

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get a healthy flow of
energy or prana moving

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throughout the body.

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So it's more
than a stretch here.

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Blood is flowing to the head.

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And with each and every breath,
we're bringing fresh oxygen.

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And then when you're ready,

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we'll begin to slowly roll it up

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and press into your feet so much

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that that's what sends you
rolling up through the spine.

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So energetically
you're feeling your feet,

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just really press
away from the ground

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and there's a little
resistance just yielding

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as your rise up strong.

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Lots of awareness now
from the soles of the feet,

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up through the head.

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And you can just
take a couple moments here

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to find what
feels good in the neck,

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be mindful, maybe the shoulders.

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Just take a
couple moments to be you,

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scratch your face,
fix your pants,

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whatever you need.

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And then I'll meet you, the
hands together at the heart,

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Anjali mudra.

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And right away, we've been
practicing this a lot lately

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on the channel, but
just decide what feels good,

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really active arms
today or soft arms.

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And there's just
a thoughtfulness,

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you make a choice,
you really commit.

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And each time you
come up after your flow

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you can reconnect
and mix and match.

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But, just making sure you're
not going into that autopilot.

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Then reconnect with your breath.

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We'll take an inhale in

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and this time as you exhale SH
sound out through the mouth.

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Give it a try.

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Empty, empty,
empty everything out.

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So much so that your next inhale
is just naturally buoyant.

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Inhale and exhale, sigh it out.

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We'll do that
little cycle again,

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big inhale in through the nose.

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Exhale SH sound empty it out.

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(shhhing sound)

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Empty, empty, empty,
empty, empty, empty, empty,

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everything out empty.

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So much so that your next inhale
is just naturally buoyant,

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almost a passive inhale.

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And then sigh it out. (sighs)

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Awesome, on your next
inhale, reach for the sky.

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Spread your fingertips, really
feel your feet on the earth,

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big stretch here and
then exhale rain it down,

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Forward Fold.

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With the breath,
inhale, halfway lift.

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Find length.

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Just take a couple
moments here to check

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in with the shape today.

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So extension through the crown,

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really reaching the
tailbone towards the back edge.

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You wanna create a nice long
line from the crown to the tail

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so we're not collapsing,
but lifting the front body

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up to meet the back body.

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Think of a figure
seven and then break free

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of that shape and just find
little soft movement here.

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You'll take one more breath,

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maybe find more
length in the neck

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and then use an exhale to fold.

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Inhale, reach for
the sky, big breath.

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And exhale, hands
to heart, namaste.

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Soft knees,
inhale, reach for the sky.

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Exhale, forward
fold, all the way down,

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soft bend in the knees.

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Big inhale lifts you up halfway.

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Find that length in the
neck and then exhale, fold.

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Beautiful, inhale
reach for the sky.

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Big stretch, really
maximize the stretch,

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stretch, stretch,
stretch, and then exhale

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hands to heart.

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Without looking
keep the chin lifted,

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you're gonna
bring the feet together.

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So, place you eyes on
the soles of your feet.

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Wacky, and then
here we go, inhale,

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reach for the sky,
feet are together.

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Exhale, Forward Fold, bend the
knees as much as you need.

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Inhale with the
breath halfway lift

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exhale with the
breath Forward Fold.

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Bend the knees,
fingertips come to the mat.

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You're gonna step
the right toes back

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and lower the right
knee onto the earth.

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Walk it back if
you need a little more

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then everyone
loop the shoulders,

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become light on the fingertips,
and inhale look forward.

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Exhale, peel the left toes up,

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pull back through the
left hip, crease half splits

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or Ardha Hanuman and
you can walk your fingertips

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right underneath
your shoulders here

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or to intensify the
stretch you'll walk it

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inline with your left heel.

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Walk them in line
with your left heel.

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Inhale to look
forward and then exhale

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draw the chin towards the
chest, nose towards the navel.

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Rolling through your left foot,

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inhale come
forward, then exhale,

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we're gonna plant the
palms, lift the back leg

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and step it back to plank pose.

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Inhale, press away
from your yoga mat,

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peddle it out if you need to.

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Find what feels good.

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Remember that
length in the neck and then

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on a big exhale
send it up and back

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Downward Facing Dog.

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Deep breath in.

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Long breath out.

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Baby steps to the top again
rolling through the whole foot

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stretching through the
achilles, meet your back

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at the Forward Fold,
feet together, really together.

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Big inhale lifts you
up halfway, your version.

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Exhale to soften and fold.

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Beautiful, this time
step the left toes back.

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Nice and slow
mindful movement here.

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Lower the left knee.

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Loop the shoulders, inhale,
grow light on the fingertips,

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open your chest.

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So you're finding
a little activation

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through the upper back
body here so you can open

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up through the collarbones,
the chest, the pecs,

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your heart.

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Then take one
more big inhale here

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and exhale soften, slowly
draw your chin to your chest.

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Flex your right
toes toward your face.

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Pull back through
the right hip crease,

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Ardha Hanuman, half split.

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And inhale look forward, open.

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Exhale, chin to chest,
soften inward.

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Rolling through your right foot,

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inhale come back to
that nice low lunge.

251
00:13:24,875 --> 00:13:26,458
Open the heart,
the chest forward.

252
00:13:26,458 --> 00:13:29,834
Deep breath in and
then exhale plant the palms,

253
00:13:29,834 --> 00:13:32,583
lift the back knee,
step the right toes back.

254
00:13:32,583 --> 00:13:36,125
And this time
we're gonna come to plank

255
00:13:36,125 --> 00:13:37,750
nice and strong and
then when you feel like

256
00:13:37,750 --> 00:13:39,792
you have your foundation,
you're gonna turn onto

257
00:13:39,792 --> 00:13:42,041
the right edge, excuse me, yeah

258
00:13:42,041 --> 00:13:44,542
the edge of your right foot

259
00:13:44,542 --> 00:13:48,542
And slowly bend the elbows and
just dip the right hips down,

260
00:13:48,542 --> 00:13:51,875
feeling that side body stretch,
inhale come back to center,

261
00:13:51,875 --> 00:13:54,250
nice and slow and mindful,
come to the outer edge

262
00:13:54,250 --> 00:13:55,417
of the left foot.

263
00:13:55,417 --> 00:14:00,291
And we're gonna bend the
elbows, dip the left hips down.

264
00:14:00,291 --> 00:14:02,542
And you'll come back to center.

265
00:14:04,333 --> 00:14:07,667
Right hips down

266
00:14:07,667 --> 00:14:10,458
and one more time left side.

267
00:14:10,458 --> 00:14:13,041
Just starting to warm up the
muscles of the upper body,

268
00:14:13,041 --> 00:14:16,708
the core, left
hips down, stretch.

269
00:14:16,708 --> 00:14:19,458
Back to center, inhale plank.

270
00:14:19,458 --> 00:14:21,417
Exhale, Downward Facing Dog.

271
00:14:21,417 --> 00:14:25,333
You rock, beautiful,
take a nice deep breath in here.

272
00:14:25,333 --> 00:14:29,333
And then use your
exhale to really empty it out.

273
00:14:30,542 --> 00:14:32,834
Gorgeous, inhale look forward,

274
00:14:32,834 --> 00:14:36,625
repeat the baby steps from
before or you can hop to the top

275
00:14:36,625 --> 00:14:41,166
or just ragdoll all the way up
Forward Fold, feet together.

276
00:14:41,166 --> 00:14:45,208
Big inhale lifts you
up half way, find length.

277
00:14:45,208 --> 00:14:47,875
Exhale to fold.

278
00:14:47,875 --> 00:14:50,208
Inhale, root to rise here,
reach for the sky

279
00:14:50,208 --> 00:14:52,625
spread your fingertips,
heard over heart,

280
00:14:52,625 --> 00:14:57,041
heart over pelvis and
exhale hands together.

281
00:14:57,041 --> 00:15:00,542
Anjali Mudra at the
heart, deep breath in.

282
00:15:01,542 --> 00:15:04,708
Long breath out,
relax your shoulders.

283
00:15:05,917 --> 00:15:08,625
Great, inhale,
reach for the sky.

284
00:15:09,708 --> 00:15:12,375
Exhale, all the way down you go.

285
00:15:13,875 --> 00:15:15,542
Listen to your
breath, your spirit.

286
00:15:15,542 --> 00:15:17,375
Inhale, half way lift.

287
00:15:18,959 --> 00:15:20,417
Exhale, fold.

288
00:15:22,959 --> 00:15:26,083
Inhale step the right toes back.

289
00:15:26,083 --> 00:15:28,834
Exhale lower the right knee.

290
00:15:28,834 --> 00:15:32,375
Keep breathing here as you
become light on the fingertips.

291
00:15:32,375 --> 00:15:34,792
Then when you're
ready, half splits.

292
00:15:34,792 --> 00:15:36,959
Left hip crease
pulls you back, left toes

293
00:15:36,959 --> 00:15:40,542
towards the face,
inhale to look forward,

294
00:15:40,542 --> 00:15:43,708
exhale to soften inward.

295
00:15:43,708 --> 00:15:45,875
Roll through that left foot.

296
00:15:45,875 --> 00:15:47,959
This time lift the
back knee, nice low lunge.

297
00:15:47,959 --> 00:15:49,875
Inhale, open the chest.

298
00:15:50,959 --> 00:15:52,875
And now exhale, plant the palms.

299
00:15:52,875 --> 00:15:54,750
Step it back, Plank Pose.

300
00:15:54,750 --> 00:15:57,125
Inhale rock forward on the toes.

301
00:15:57,125 --> 00:15:58,500
Lift your heart space really up

302
00:15:58,500 --> 00:15:59,375
between your shoulders blades.

303
00:15:59,375 --> 00:16:01,708
We're not collapsed in
the other upper back body.

304
00:16:01,708 --> 00:16:03,708
You're gonna slowly look
forward and bend the elbows

305
00:16:03,708 --> 00:16:07,500
and lower all the
way down to the belly.

306
00:16:07,500 --> 00:16:09,125
Press in to the
tops of the feet,

307
00:16:09,125 --> 00:16:11,375
keep the elbows
sucking into the side body

308
00:16:11,375 --> 00:16:13,417
tuck your chin into
your chest and slowly roll up

309
00:16:13,417 --> 00:16:15,792
Baby Cobra, inhale.

310
00:16:15,792 --> 00:16:18,917
Exhale, release, two
more times like that.

311
00:16:18,917 --> 00:16:21,166
Think of it as one
continuous movement.

312
00:16:21,166 --> 00:16:23,417
We inhale rise up,
it never really stops,

313
00:16:23,417 --> 00:16:26,917
it just crests like
a wave and falls down.

314
00:16:26,917 --> 00:16:31,708
And one more time with your
breath, keep it going, inhale.

315
00:16:31,708 --> 00:16:33,041
And exhale.

316
00:16:34,917 --> 00:16:36,750
Great, curl the tones
under, lift the kneecaps,

317
00:16:36,750 --> 00:16:38,041
tone the quads.

318
00:16:38,041 --> 00:16:41,333
Inhale, press up
into your power Plank Pose

319
00:16:41,333 --> 00:16:44,750
and then exhale
Downward Facing Dog, nice work,

320
00:16:44,750 --> 00:16:48,500
Deep breath in, long breath out.

321
00:16:50,667 --> 00:16:52,500
Make your way to the top.

322
00:16:52,500 --> 00:16:55,792
Ragdoll, maybe a hop,
maybe the baby steps,

323
00:16:55,792 --> 00:16:57,583
feet together, really together.

324
00:16:57,583 --> 00:17:02,542
Inhale, halfway lift,
exhale fold.

325
00:17:04,083 --> 00:17:05,959
Bend the knees,
fingertips come to the mat.

326
00:17:05,959 --> 00:17:10,040
Step the left toes back,
lower the left knee,

327
00:17:10,040 --> 00:17:12,541
loop the shoulders inhale,
open the chest,

328
00:17:12,541 --> 00:17:14,416
get nice and light
on the fingertips here,

329
00:17:14,416 --> 00:17:15,500
best you can.

330
00:17:16,875 --> 00:17:19,375
And then when you're ready
pull that right hip crease back

331
00:17:19,375 --> 00:17:22,625
flex your right
toes towards your face.

332
00:17:23,708 --> 00:17:28,500
Inhale to look forward,
exhale to soften inward.

333
00:17:30,792 --> 00:17:32,417
Rolling through that right foot,

334
00:17:32,417 --> 00:17:34,834
lift the back knee up,
inhale, open the chest,

335
00:17:34,834 --> 00:17:37,750
let your fingertips go light.

336
00:17:37,750 --> 00:17:40,625
Nice low lunge, strong back leg

337
00:17:40,625 --> 00:17:42,750
and then when you're
ready plant the palms,

338
00:17:42,750 --> 00:17:45,542
step it back, belly
to cobra or chaturanga

339
00:17:45,542 --> 00:17:46,542
to up dog.

340
00:17:46,542 --> 00:17:48,834
So you'll move nice and slow
and make sure you're breathing

341
00:17:48,834 --> 00:17:50,125
the whole time.

342
00:17:50,125 --> 00:17:54,458
Keep the elbows,
sucking into the side body.

343
00:17:54,458 --> 00:17:58,083
Sugging and open
your heart on an inhale,

344
00:17:58,083 --> 00:18:01,625
cobra or up dog
and then use an exhale

345
00:18:01,625 --> 00:18:04,000
to make your way to down dog.

346
00:18:06,500 --> 00:18:11,041
Deep breath in,
exhale let it go.

347
00:18:11,041 --> 00:18:14,083
Make your way to
the top, take your time.

348
00:18:14,083 --> 00:18:16,792
Feet together, really together.

349
00:18:16,792 --> 00:18:20,750
Inhale lifts you up
half way, find length.

350
00:18:20,750 --> 00:18:22,000
Exhale to fold.

351
00:18:23,959 --> 00:18:26,959
Inhale, reach to the sky, 
stretch,

352
00:18:26,959 --> 00:18:29,000
energy in the fingertips,

353
00:18:29,000 --> 00:18:31,333
and exhale hands to heart.

354
00:18:33,125 --> 00:18:35,041
Beautiful, soft
bend in the knees here,

355
00:18:35,041 --> 00:18:37,875
inhale reach for the sky.

356
00:18:37,875 --> 00:18:39,542
Big beach ball up
and over head here.

357
00:18:39,542 --> 00:18:42,792
Stay connected to your
abdominals as you slowly

358
00:18:42,792 --> 00:18:45,250
take that big beach
ball over towards the right.

359
00:18:45,250 --> 00:18:49,250
Bump the hips to the
left, inhale to center

360
00:18:49,250 --> 00:18:52,625
and exhale take the
ball over to the left.

361
00:18:52,625 --> 00:18:54,708
Bump the hips to the right.

362
00:18:54,708 --> 00:18:58,625
Beautiful, inhale to
center and then exhale

363
00:18:58,625 --> 00:19:01,667
Forward Fold, all the way down.

364
00:19:01,667 --> 00:19:05,375
Inhale half way lift,
exhale to fold.

365
00:19:07,041 --> 00:19:09,542
This time bend both knees,
plant the palms

366
00:19:09,542 --> 00:19:13,750
and step both feet
back straight to Plank.

367
00:19:13,750 --> 00:19:16,375
Here we go, coming onto the
outer edge of the right foot

368
00:19:16,375 --> 00:19:18,708
bend the elbows,
lengthen neck here.

369
00:19:18,708 --> 00:19:20,834
So remember you're
yoga practice union

370
00:19:20,834 --> 00:19:23,500
of the whole body
is one, mind and body.

371
00:19:23,500 --> 00:19:26,875
So we're not moving
disjointed parts here,

372
00:19:26,875 --> 00:19:28,166
but one moving part.

373
00:19:28,166 --> 00:19:30,959
So stay mindful,
dipping the right hips down

374
00:19:30,959 --> 00:19:32,125
and then going
to the other side,

375
00:19:32,125 --> 00:19:34,542
dipping the left hips down.

376
00:19:34,542 --> 00:19:37,125
So keep awareness in
the neck and mindfulness

377
00:19:37,125 --> 00:19:38,708
in the shoulders.

378
00:19:38,708 --> 00:19:41,333
One more time on
each side, you got this.

379
00:19:41,333 --> 00:19:44,625
Building that upper body
strength, that core strength

380
00:19:44,625 --> 00:19:47,208
while stretching the side body.

381
00:19:49,291 --> 00:19:52,000
Beautiful, then take a
vinyasa here if you like.

382
00:19:52,000 --> 00:19:56,542
It can be belly to
Cobra or chaturanga to up dog.

383
00:19:56,542 --> 00:19:59,750
And we'll meet in
Downward Facing Dog.

384
00:19:59,750 --> 00:20:04,834
Hips up high, take a deep
breath in and empty it out.

385
00:20:06,959 --> 00:20:10,583
When you get there,
take a deep breath in

386
00:20:10,583 --> 00:20:12,583
and really empty it out.

387
00:20:13,875 --> 00:20:16,041
Beautiful, walk
the toys together

388
00:20:16,041 --> 00:20:18,417
and inhale,
lift the right leg up high,

389
00:20:18,417 --> 00:20:22,208
exhale knee to nose,
think Cat Pose rounding through.

390
00:20:22,208 --> 00:20:25,458
Inhale lift it up,
exhale knee to nose.

391
00:20:26,875 --> 00:20:28,959
One more time inhale lift it up

392
00:20:28,959 --> 00:20:31,333
Three-legged Dog
and exhale knee to nose.

393
00:20:31,333 --> 00:20:33,959
This time step it all
the way up and through.

394
00:20:33,959 --> 00:20:37,500
Lower the back knee,
inhale, Crescent Lunge,

395
00:20:37,500 --> 00:20:41,041
reach the fingertips forward, 
up and back.

396
00:20:41,041 --> 00:20:43,375
And exhale all the way down.

397
00:20:44,583 --> 00:20:48,041
Half splits, Ardha Hanuman,
pull the right hip crease back.

398
00:20:48,041 --> 00:20:51,041
Flex your right
toes toward your face.

399
00:20:51,041 --> 00:20:53,333
Inhale to look forward.

400
00:20:53,333 --> 00:20:55,333
Exhale to soften inward.

401
00:20:56,959 --> 00:21:00,708
Then from here, you're
gonna curl the left toes under

402
00:21:00,708 --> 00:21:03,542
you're gonna roll
through that front foot.

403
00:21:03,542 --> 00:21:06,375
Then we're gonna
pivot on the back foot

404
00:21:06,375 --> 00:21:09,417
and we're gonna
open up Warrior Two.

405
00:21:09,417 --> 00:21:10,917
Take your time.

406
00:21:12,458 --> 00:21:16,041
Nice wide stance,
get down nice and low.

407
00:21:16,041 --> 00:21:17,041
Warrior Two.

408
00:21:20,000 --> 00:21:23,417
Deep breath in, use
your exhale to really align

409
00:21:23,417 --> 00:21:25,083
head over heart,
heart over pelvis.

410
00:21:25,083 --> 00:21:26,333
You might be
reaching a little bit forward,

411
00:21:26,333 --> 00:21:28,458
see if you can
use your inner mirror

412
00:21:28,458 --> 00:21:32,542
to draw this straight
line up and down the spine.

413
00:21:34,500 --> 00:21:36,250
Great then inhale.

414
00:21:36,250 --> 00:21:38,208
We're gonna send the
right fingertips forward

415
00:21:38,208 --> 00:21:40,542
up and back, Peaceful Warrior.

416
00:21:41,583 --> 00:21:44,375
And then exhale to
Extended Side Angle.

417
00:21:44,375 --> 00:21:47,166
Right elbow on the
top of the right thigh.

418
00:21:47,166 --> 00:21:48,917
And you're gonna move
back and forth from there

419
00:21:48,917 --> 00:21:50,375
a couple times on your own.

420
00:21:50,375 --> 00:21:54,708
See if you can really
sync up with your breath.

421
00:21:54,708 --> 00:21:58,333
The lower body stays strong,

422
00:21:58,333 --> 00:22:00,500
stable, sthira.

423
00:22:00,500 --> 00:22:02,500
So front knee stays bent.

424
00:22:08,291 --> 00:22:10,959
And then the next
time you're in reverse,

425
00:22:10,959 --> 00:22:14,667
straiten the
front leg, find length

426
00:22:14,667 --> 00:22:17,083
and then exhale, we're gonna
come into a Triangle Pose.

427
00:22:17,083 --> 00:22:20,333
So bump the hips back, reach
the right fingertips forward

428
00:22:20,333 --> 00:22:24,750
and slowly, right
fingertips are gonna come to

429
00:22:24,750 --> 00:22:28,083
the right calf
area, I just spit.

430
00:22:28,083 --> 00:22:30,792
And then I'm gonna
open up through my chest

431
00:22:30,792 --> 00:22:32,375
and the left
fingertips to the sky

432
00:22:32,375 --> 00:22:34,250
and I'm really
connecting to my core here,

433
00:22:34,250 --> 00:22:38,875
super strong, the crown of
the head lengthening forward.

434
00:22:38,875 --> 00:22:40,583
Take one more breath.

435
00:22:40,583 --> 00:22:44,125
Then exhale, left hand's
gonna come all the way down.

436
00:22:44,125 --> 00:22:47,083
We're gonna bend that front
knee, pivot on the back foot

437
00:22:47,083 --> 00:22:49,125
and you come back
to your nice low lunge.

438
00:22:49,125 --> 00:22:52,792
Inhale in, smile,
exhale plant the palms

439
00:22:52,792 --> 00:22:54,083
step it back to plank.

440
00:22:54,083 --> 00:22:57,875
You can go straight to down
dog or take a little vinyasa.

441
00:22:57,875 --> 00:23:01,208
So we use the vinyasa
to sink up with the breath,

442
00:23:01,208 --> 00:23:04,291
your spirit, to
create a little heat.

443
00:23:04,291 --> 00:23:08,542
So your vinyasa can always
just be straight to down dog.

444
00:23:08,542 --> 00:23:12,625
Connecting with your
breath, creating a little heat.

445
00:23:12,625 --> 00:23:14,375
In your down dog
take a deep breath in

446
00:23:14,375 --> 00:23:17,166
and exhale out
through the mouth.

447
00:23:18,375 --> 00:23:20,875
Walk the feet together,
anchor through the right heel

448
00:23:20,875 --> 00:23:23,750
and inhale, lift
the leg up high now,

449
00:23:23,750 --> 00:23:26,750
exhale knee to nose,
naval draws up.

450
00:23:28,166 --> 00:23:30,917
Inhale, Three-legged Dog,
claw into the fingertips.

451
00:23:30,917 --> 00:23:34,458
Come out of the wrists
and then exhale knee to nose.

452
00:23:34,458 --> 00:23:36,458
Cat Pose.

453
00:23:36,458 --> 00:23:39,667
One more time,
inhale, build strength

454
00:23:39,667 --> 00:23:41,750
and exhale, knee to nose.

455
00:23:42,667 --> 00:23:45,333
Step it all the way
up and in, great work.

456
00:23:45,333 --> 00:23:48,000
And lower the right knee,
Crescent Lunge.

457
00:23:48,000 --> 00:23:50,125
Sweep the fingertips
forward, up and back.

458
00:23:50,125 --> 00:23:52,417
So lift up from the
pelvic floor a little.

459
00:23:52,417 --> 00:23:54,667
Connect to your core.

460
00:23:54,667 --> 00:23:57,917
Big beach ball up
and over head, inhale.

461
00:23:57,917 --> 00:24:00,208
And exhale to rain it down.

462
00:24:02,000 --> 00:24:06,250
Pull the left hip crease back,
half splits, Ardha Hanuman.

463
00:24:06,250 --> 00:24:08,792
Inhale, open the chest,
find length,

464
00:24:08,792 --> 00:24:12,875
maybe look forward and
then exhale soften inward.

465
00:24:15,125 --> 00:24:18,792
So belly is engaged here,
navel's drawing in and up.

466
00:24:18,792 --> 00:24:21,542
Now curl the right
toes under, nice and slow.

467
00:24:21,542 --> 00:24:24,375
We're gonna roll
through that front foot

468
00:24:24,375 --> 00:24:26,000
back toes are curled
under, I'm gonna pivot

469
00:24:26,000 --> 00:24:27,291
on the back foot.

470
00:24:27,291 --> 00:24:29,250
I'm gonna find
nice strong footing

471
00:24:29,250 --> 00:24:33,417
and then when I'm ready open
up Warrior Two nice and slow.

472
00:24:35,417 --> 00:24:39,542
Nice strong lower body, soft
and easy on the upper body.

473
00:24:41,667 --> 00:24:43,500
So take a couple
moments to get organized,

474
00:24:43,500 --> 00:24:46,041
lengthen tailbone down,
align head over heart,

475
00:24:46,041 --> 00:24:47,333
heart over pelvis.

476
00:24:47,333 --> 00:24:51,166
So we're moving the energy that
runs up and down the spine,

477
00:24:51,166 --> 00:24:55,333
the Shoshana, center channel.

478
00:24:55,333 --> 00:24:57,500
And then when you're ready
we'll flip the left palm over,

479
00:24:57,500 --> 00:24:59,417
keep that front
knee bent best you can.

480
00:24:59,417 --> 00:25:03,667
Nice and low we're gonna draw
a big rainbow up and over.

481
00:25:03,667 --> 00:25:06,500
Inhale in, exhale, stay
connected to your middle,

482
00:25:06,500 --> 00:25:09,041
your core, Extended Side Angle

483
00:25:09,041 --> 00:25:11,959
and you're just gonna do a
couple of these on your own,

484
00:25:11,959 --> 00:25:13,667
moving with your breath.

485
00:25:13,667 --> 00:25:16,000
Back and forth, again
front knee stays bent,

486
00:25:16,000 --> 00:25:18,417
lower body strong and stable.

487
00:25:22,708 --> 00:25:26,166
And really moving
from your center here.

488
00:25:32,125 --> 00:25:35,750
And the next time
you're in reverse,

489
00:25:35,750 --> 00:25:38,041
go ahead and straighten
through that front leg,

490
00:25:38,041 --> 00:25:41,834
feel this stretch, then Cobra
or upward dog here, reach

491
00:25:41,834 --> 00:25:43,417
and then we're
gonna bump the hips back,

492
00:25:43,417 --> 00:25:45,583
reach the
left fingertips forward

493
00:25:45,583 --> 00:25:47,166
and find our Triangle Pose

494
00:25:47,166 --> 00:25:48,917
on the other side.

495
00:25:48,917 --> 00:25:51,125
So you just
cultivated all this great energy

496
00:25:51,125 --> 00:25:54,125
in the center of the
body, maintain that here.

497
00:25:54,125 --> 00:25:55,625
Don't drop it for the pose,

498
00:25:55,625 --> 00:25:58,625
but maybe stay lifted,
maybe even just work here

499
00:25:58,625 --> 00:26:00,333
with one hand
right on your center

500
00:26:00,333 --> 00:26:02,041
to remind you to
collect that energy

501
00:26:02,041 --> 00:26:04,917
inward and
upward, Udiana Bunda.

502
00:26:06,041 --> 00:26:09,375
Shoulder blades wrap
around, maybe we take the right

503
00:26:09,375 --> 00:26:12,875
fingertips up,
lengthen through the crown.

504
00:26:13,959 --> 00:26:16,708
Breath deep here, make sure
you're not holding your breath,

505
00:26:16,708 --> 00:26:19,458
why would you
hold your spirit back,

506
00:26:19,458 --> 00:26:23,792
let your spirit flow
naturally, support you

507
00:26:23,792 --> 00:26:27,375
in challenging times,
in loving times.

508
00:26:27,375 --> 00:26:31,667
Inhale in, exhale right
fingertips are gonna come down.

509
00:26:31,667 --> 00:26:34,000
Nice and slow we
bend that front knee,

510
00:26:34,000 --> 00:26:36,166
we pivot on the back foot.

511
00:26:37,875 --> 00:26:41,917
And nice low lunge here,
inhale open the chest, smile.

512
00:26:41,917 --> 00:26:44,917
Exhale, plant the
palms, step it back.

513
00:26:44,917 --> 00:26:49,208
Belly to cobra or
chaturanga to Upward Facing Dog.

514
00:26:49,208 --> 00:26:53,041
I'll meet you in
down dog, hips up high,

515
00:26:53,041 --> 00:26:56,208
heart back towards the toes.

516
00:26:58,333 --> 00:27:01,125
Inhale, lift up
from the hip creases.

517
00:27:01,125 --> 00:27:02,458
Lift, lift, lift

518
00:27:03,500 --> 00:27:06,166
and exhale empty everything out.

519
00:27:08,166 --> 00:27:11,250
Good, inhale in
again, bend the knees

520
00:27:11,250 --> 00:27:13,792
and exhale slow
descend of the knees

521
00:27:13,792 --> 00:27:16,250
with control all the way down.

522
00:27:17,750 --> 00:27:20,250
Walk the knees together.

523
00:27:20,250 --> 00:27:22,208
Come on to the tops of the feet.

524
00:27:22,208 --> 00:27:24,166
You're gonna send your
fingertips all the way back

525
00:27:24,166 --> 00:27:26,750
for Balasana, Child's Pose.

526
00:27:26,750 --> 00:27:29,625
Or if this posture
is not cozy for you,

527
00:27:29,625 --> 00:27:30,792
you can just
sit up nice and tall

528
00:27:30,792 --> 00:27:34,125
in a little
comfortable seat of your choice.

529
00:27:34,125 --> 00:27:36,583
And wherever you
land, close your eyes

530
00:27:36,583 --> 00:27:39,583
and reconnect to the
sound of your breath.

531
00:27:41,750 --> 00:27:46,125
See if you can just
sit, be present in this role

532
00:27:46,125 --> 00:27:49,500
of the observer just
noticing whatever it is

533
00:27:49,500 --> 00:27:51,875
that you're feeling.

534
00:27:53,458 --> 00:27:56,291
And that's not
just physically so,

535
00:27:56,291 --> 00:27:59,750
I love yoga practice 'cause
it's a little opportunity to

536
00:27:59,750 --> 00:28:02,417
let your emotional intelligence,

537
00:28:05,625 --> 00:28:08,792
your body intelligence,

538
00:28:10,625 --> 00:28:12,166
have like a head
seat at the table.

539
00:28:12,166 --> 00:28:16,333
So you give your thinking mind
a break and you just observe.

540
00:28:25,625 --> 00:28:27,083
And on your next inhale

541
00:28:27,083 --> 00:28:30,834
take the deepest
breath you've taken all day.

542
00:28:32,375 --> 00:28:35,708
And use the exhale
to slowly transition,

543
00:28:35,708 --> 00:28:36,750
you'll open the eyes.

544
00:28:36,750 --> 00:28:40,834
We're just gonna shift
nice and slow to the back.

545
00:28:44,041 --> 00:28:48,208
Like you love yourself,
all the way down, oh yeah.

546
00:28:49,250 --> 00:28:51,792
So, even in the transitions,
we get to practice

547
00:28:51,792 --> 00:28:54,959
focusing on quality of movement.

548
00:28:54,959 --> 00:28:56,333
Do that more on the mat,

549
00:28:56,333 --> 00:28:58,583
you're gonna do
that more off the mat.

550
00:28:58,583 --> 00:29:03,083
Alright, we're gonna come to
the back with the knees up

551
00:29:03,083 --> 00:29:05,708
and the feet on the ground.

552
00:29:05,708 --> 00:29:07,041
And then
interlace the fingertips,

553
00:29:07,041 --> 00:29:10,542
bring them behind the
head, elbows nice and wide.

554
00:29:10,542 --> 00:29:12,792
And create a little
hammock for the neck here,

555
00:29:12,792 --> 00:29:15,250
so tuck the chin into the
chest and pull the hands back

556
00:29:15,250 --> 00:29:18,667
just a bit so you're
tucking the chin to the chest.

557
00:29:18,667 --> 00:29:20,000
If you're a little
tight in the shoulders,

558
00:29:20,000 --> 00:29:20,917
this should feel good.

559
00:29:20,917 --> 00:29:25,041
Really anchor the
elbows down to the earth.

560
00:29:25,041 --> 00:29:27,583
And then send your gaze straight
up towards your third eye,

561
00:29:27,583 --> 00:29:30,917
but more practically
think up towards the ceiling

562
00:29:30,917 --> 00:29:34,959
and then two feet back.

563
00:29:34,959 --> 00:29:35,917
So we found the
length of the neck,

564
00:29:35,917 --> 00:29:38,291
but then we're
taking our focus up and back

565
00:29:38,291 --> 00:29:41,083
and you're gonna maintain that
as you scoop the tailbone up,

566
00:29:41,083 --> 00:29:43,375
anchor the navel
down so your center

567
00:29:43,375 --> 00:29:45,834
really driving down
to the core of the earth,

568
00:29:45,834 --> 00:29:49,500
here engaging, yes the core.

569
00:29:49,500 --> 00:29:51,959
And then lift your knees
up and try to maintain that

570
00:29:51,959 --> 00:29:55,583
so that your lower back is
super flush with the yoga mat

571
00:29:55,583 --> 00:29:57,125
and your gaze is
still up and back

572
00:29:57,125 --> 00:29:59,625
with the neck nice and long.

573
00:29:59,625 --> 00:30:00,500
I like to extend my thumbs here,

574
00:30:00,500 --> 00:30:02,542
just as a little added support.

575
00:30:02,542 --> 00:30:05,667
You're gonna inhale in,
exhale scoop the tailbone up

576
00:30:05,667 --> 00:30:07,667
and straighten the legs.

577
00:30:07,667 --> 00:30:09,375
They don't have to
become super straight.

578
00:30:09,375 --> 00:30:12,166
So just the sensation
of bringing the tailbone up

579
00:30:12,166 --> 00:30:15,834
and then exhale,
slowly lift the chin,

580
00:30:15,834 --> 00:30:17,500
the chest, the
shoulders all the way up,

581
00:30:17,500 --> 00:30:19,583
but keep your gaze up.

582
00:30:19,583 --> 00:30:22,792
Inhale lower, exhale lift.

583
00:30:22,792 --> 00:30:25,583
And as you lift,
you're lifting the toes up,

584
00:30:25,583 --> 00:30:27,625
scooping the tailbone
up and really squeezing

585
00:30:27,625 --> 00:30:28,917
the abdominal wall.

586
00:30:28,917 --> 00:30:31,083
Inhale lower, exhale lift,

587
00:30:32,375 --> 00:30:35,041
inhale lower, exhale lift.

588
00:30:36,542 --> 00:30:38,125
Keep it going.

589
00:30:38,834 --> 00:30:43,041
Gaze up and back,
lifting the tail

590
00:30:43,041 --> 00:30:44,291
and you can use your mind's eye

591
00:30:44,291 --> 00:30:48,166
to really see that diamond
shape in the abdominal wall

592
00:30:48,166 --> 00:30:51,750
squeezing as you exhale,
lengthening as you inhale.

593
00:30:53,917 --> 00:30:55,333
Keep it going.

594
00:31:00,917 --> 00:31:03,917
Try to keep the elbows wide.

595
00:31:03,917 --> 00:31:07,333
Hug the low ribs in,
toning the muscles

596
00:31:07,333 --> 00:31:09,875
of the abdominal wall here,

597
00:31:09,875 --> 00:31:13,500
strengthening the back body

598
00:31:13,500 --> 00:31:16,834
so you can be nice
and strong and healthy.

599
00:31:16,834 --> 00:31:18,583
Up and down through the spine.

600
00:31:18,583 --> 00:31:20,625
Keep it going, you got this.

601
00:31:24,417 --> 00:31:26,500
I'll do three more.

602
00:31:29,834 --> 00:31:31,000
Last one.

603
00:31:32,959 --> 00:31:35,667
And then release, soles
of the feet come together,

604
00:31:35,667 --> 00:31:39,417
knees go wide, so now
your arms and your legs

605
00:31:39,417 --> 00:31:40,917
are mirroring each other

606
00:31:40,917 --> 00:31:43,625
and you're gonna allow
your lower back to come up now

607
00:31:43,625 --> 00:31:45,792
so the opposite
should feel really good.

608
00:31:45,792 --> 00:31:49,667
Snuggle your shoulder blades
underneath your heart space.

609
00:31:49,667 --> 00:31:52,000
Take a deep breath in.

610
00:31:52,000 --> 00:31:54,583
Exhale.

611
00:31:54,583 --> 00:31:56,166
Great, reach the fingertips now,

612
00:31:56,166 --> 00:31:58,959
so you're gonna release the
fingers and reach them now

613
00:31:58,959 --> 00:32:01,250
between the legs and
you're gonna open the palms,

614
00:32:01,250 --> 00:32:04,291
inhale in,
exhale, baby pulses up.

615
00:32:04,291 --> 00:32:06,083
So if you feel
any tension at all,

616
00:32:06,083 --> 00:32:10,125
try bringing your toes towards
the front edge of your mat.

617
00:32:10,125 --> 00:32:12,125
If you're fine
there, stay lifted.

618
00:32:12,125 --> 00:32:14,625
So now we're going
into the upper abdominals.

619
00:32:14,625 --> 00:32:17,792
Gonna still keep a little bit

620
00:32:17,792 --> 00:32:19,166
of length in
the back of the neck

621
00:32:19,166 --> 00:32:21,792
even though we're not looking
up, we're looking forward.

622
00:32:21,792 --> 00:32:24,542
So lot's of awareness
in the neck and shoulders.

623
00:32:24,542 --> 00:32:26,375
We're pulsing
here, you got this.

624
00:32:26,375 --> 00:32:29,583
Keep breathing, breathe.

625
00:32:29,583 --> 00:32:32,458
And then check it out, stay
here, keep your heart lifted,

626
00:32:32,458 --> 00:32:35,208
right knee's gonna
come over to meet the left

627
00:32:35,208 --> 00:32:37,417
and we pulse here
getting into the obliques,

628
00:32:37,417 --> 00:32:40,750
you got this, nice
and long in the neck.

629
00:32:44,166 --> 00:32:46,000
Thumbs up, you got this.

630
00:32:46,000 --> 00:32:50,125
And now over through center
and to the right, last one.

631
00:32:51,208 --> 00:32:53,417
Take a mudra
here, rock and roll.

632
00:32:53,417 --> 00:32:55,583
You got it, don't give up.

633
00:32:59,917 --> 00:33:02,250
Awesome, and
then back to center,

634
00:33:02,250 --> 00:33:05,250
interlace the fingertips,
catch your head

635
00:33:05,250 --> 00:33:09,375
and release
everything down, beautiful.

636
00:33:09,375 --> 00:33:14,083
Inhale in, exhale out.

637
00:33:14,083 --> 00:33:18,333
Great, bring both knees
in, press up off the toes.

638
00:33:18,333 --> 00:33:20,959
Scoop the tailbone
up and release the arms

639
00:33:20,959 --> 00:33:23,875
for a great big hug, squeeze
the knees into the chest.

640
00:33:23,875 --> 00:33:26,250
Great work everyone, so nice.

641
00:33:26,250 --> 00:33:27,917
Thank you so much
for sharing your time

642
00:33:27,917 --> 00:33:32,667
and your energy with me and the
Yoga With Adriene community.

643
00:33:32,667 --> 00:33:35,291
I know your time is
valuable and it's so nice

644
00:33:35,291 --> 00:33:38,375
that we have each other to
keep each other accountable

645
00:33:38,375 --> 00:33:43,041
and present,
healthy, happy, strong.

646
00:33:43,041 --> 00:33:46,333
Happy Baby Pose, grab
the outer edges of the feet.

647
00:33:46,333 --> 00:33:48,625
Send the soles of the
feet high up towards the sky.

648
00:33:48,625 --> 00:33:50,875
Lengthen tailbone towards
the front edge of your mat,

649
00:33:50,875 --> 00:33:53,542
anchor down through the
shoulders, through the legs,

650
00:33:53,542 --> 00:33:55,542
and smile, life is good.

651
00:33:57,959 --> 00:34:01,625
On an exhale, when
you're ready, release everything

652
00:34:01,625 --> 00:34:05,000
to Shavasana.

653
00:34:05,000 --> 00:34:06,708
If there's anything
here you're craving,

654
00:34:06,708 --> 00:34:09,875
a little Reclined Twist,
a Plow Pose,

655
00:34:09,875 --> 00:34:11,750
anything at all,
go ahead and take it.

656
00:34:11,750 --> 00:34:13,375
Listen to your body.

657
00:34:13,375 --> 00:34:15,958
We're gonna make sure
that we come to this last shape

658
00:34:15,958 --> 00:34:18,500
before we rock
up and off the mat

659
00:34:18,500 --> 00:34:22,917
and into the rest of
your day or your evening.

660
00:34:22,917 --> 00:34:26,750
And this is just an
opportunity to really

661
00:34:27,958 --> 00:34:29,417
practice balance,

662
00:34:29,417 --> 00:34:34,041
the action of allowing

663
00:34:35,792 --> 00:34:39,917
for balance,
a natural equilibrium,

664
00:34:39,917 --> 00:34:41,792
the rise and the fall.

665
00:34:41,792 --> 00:34:43,250
So we just did all this action

666
00:34:43,250 --> 00:34:46,958
and we end by a
total just surrender.

667
00:34:46,958 --> 00:34:50,000
And this can be a
surrender to a big picture,

668
00:34:50,000 --> 00:34:54,583
a surrender to something
that's out of your control.

669
00:34:57,667 --> 00:35:01,166
Could be surrender
to a bigger spirit.

670
00:35:05,625 --> 00:35:07,667
Close your eyes
and as you're ready

671
00:35:07,667 --> 00:35:10,834
just soften everything,
let your body grow heavy.

672
00:35:20,917 --> 00:35:23,333
And then take a deep
breath in through the nose

673
00:35:26,250 --> 00:35:29,959
and sigh it out
as you breath out.

674
00:35:32,208 --> 00:35:36,291
Bring the palms together and
up to the third eye, sweet.

675
00:35:36,291 --> 00:35:37,917
Thanks again, awesome practice.

676
00:35:37,917 --> 00:35:39,417
I'll see you next time.

677
00:35:39,417 --> 00:35:42,458
Questions, comments,
conversation down below.

678
00:35:42,458 --> 00:35:44,750
I got your back,
thanks for having mine.

679
00:35:44,750 --> 00:35:48,083
Take good care, namaste.

680
00:35:48,083 --> 00:35:53,041
(upbeat music)