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- What's up, everyone, and
welcome to Yoga with Adriene.

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I am Adriene and we are back

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in action, and I have a new voice.

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For all the new subscribers who are like,

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what are you talking about?

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I was out 'cause I had vocal surgery.

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We've also been shooting a lot

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of fun little projects for you

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and we have all kinds
of crazy moves going on.

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So we took a little break,
but now we're back strong

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and I've missed you, I
miss the regular videos.

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It's been great to be
working on other things,

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but this is really nice constant,

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that we have free yoga
videos every Wednesday,

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something new, something for everyone,

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so thank you for being here,

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thank you for watching this.

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Hopefully, you're in the
mood for some fiery yoga.

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Today, we have a new practice

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in the Yoga for Weight Loss series.

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This is a very popular playlist.

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For me, all yoga is yoga
for weight loss in a way,

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because it's all about
awareness and lovin' yo'self.

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But today we kinda have
a little fiery practice

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with a focus on deep opening in the hips

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and some stretchy-stretch
in the hamstrings.

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Nice little core connect, and of course,

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some neck and shoulder love,

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so hop on your mat, let's get started.

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And if this practice isn't for you,

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be sure to scroll through the channel

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and find something that feels good.

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Let's get started.

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(upbeat guitar music)

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Draw the palms together at the heart now.

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Interlace the fingertips
and press the palms

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forward up and back, keep
the shoulders relaxed.

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Again, getting used to moving
with the breath, inhale,

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reach the pinkies all the way up.

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Again, instead of kinda
panicking here and getting tired

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as each breath rolls on, see
if you can kind of integrate

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more awareness to different body parts.

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(tongue click) A-O.

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Playing with that, drawing in
of the navel and lifting up.

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Pressing into the heels.

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Letting the tailbone grow heavy.

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So if you're kind of arching out here,

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you might tuck the pelvis, allow a little

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heaviness to set in, in
the base of the pelvis.

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Whoo, blood flow in
the opposite direction.

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Breathe one more big breath in here,

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reach, reach, reach, and then exhale.

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Break free, ahhh, great.

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Right arm on top, give
yourself a nice big hug.

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Inching the fingertips towards
the center of the back body,

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breathe in, lift your heart.

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Exhale, release, and
switch, left arm on top.

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Little self-love, little
self-care here in yoga practice.

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Yes, we're here to trim and tone,

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but we can again do it
in a really mindful way

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that feels super awesome, so.

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Shake it out, and again we'll inhale,

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reach the arms up and overhead.

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This time, as you exhale,

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take it all the way down
into a forward fold.

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Grab the elbows, rock
a little side to side,

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if that feels good.

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Bend your knees as
generously as you need to.

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Shake the head a little yes, a little no.

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And then we'll release the arms.

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On an inhale, lift up
to flat back position.

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This can be with the palms
on the tops of the thighs,

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the shins, or fingertips on the mat,

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kinda more Ashtangi version.

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So, chances are, your
body knows what to do,

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but if you're brand new to the practice,

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just consider a nice
long beautiful neck here

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and again, that lifting
up and in of the navel.

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So definitely engaging the belly here,

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engaging the abdominal wall.

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Wherever you are, take
one more big breath in,

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find length, and then use your exhale

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to find that forward fold again.

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Inhale, reach up towards the
sky, spread your fingertips,

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press into all four corners of the feet,

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might even lift the toes here.

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And exhale, hands to heart,

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heavy in the tailbone, nice
tucking of the pelvis here.

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Great, let's have some fun.

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Soft knees, inhale, reach it up,

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fingertips kiss up and over head.

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Exhale, down you go.

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Stretching through the back
body by bending the knee.

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Inhale, halfway lift your
version, long, beautiful neck.

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And exhale, forward fold.

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Great, plant the palms
in line with the feet.

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Bend your knees again, as
generously as you need.

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Then we'll step the right foot back

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into a nice, low lunge.

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Lower the right knee,

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find length in the torso and the heart.

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And again, begin to breathe

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through that right hip,
that right hip crease,

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the front of the leg,
breathe, breathe, breathe.

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Then draw a big rainbow with your center.

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So we're gonna go up and over and back,

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coming on to the left heel.

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Gently tugging energy
through the left hip crease,

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but not really doing it in a way

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that feels like you're kind of pushing,

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just gentle energetic tug.

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Go ahead and allow the weight of the head

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to round forward and
then we'll slowly roll

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through the left foot, come
back to nice low lunge.

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Lifting the right knee
up, take a big breath in.

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Exhale, plant the palms, step
the left toes back to plank.

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Begin to pedal it out here,
find a little movement.

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Create a little bit of
energy in the upper body

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by pressing away from your yoga mat.

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And then we'll step the right foot

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up into the lunge.

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Lower the left knee down.

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Front knee over front ankle and refine

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the little lift in the heart.

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Udi anabandha here drawing
the navel in and up.

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Staying connected through your center,

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breathing into the front
of the left hip crease.

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Breathing, breathing.

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And think up and over as you rock it back.

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Gently pulling back through
the right hip crease.

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Notice my right foot here, super alive,

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super flexed toes up towards the sky.

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And then rolling through that
right foot, plant the palms,

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lift the back knee up,
inhale, exhale, step to plank.

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Again, don't panic here,
press away from your yoga mat.

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Puff up through the upper back body,

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pedal it out.

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Then lower the knees here if
you like or keep them lifted.

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Shift your weight forward and slowly

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lower all the way down.

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As you lower down, draw your
navel up towards your spine.

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Cool, inhale, cobra.

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Everyone press into the tops
of the feet, lift your heart.

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Big breath in here.

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And then exhale, we release.

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Curl the toes under, lift
your kneecaps one at a time.

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Stay engaged in the legs
as you press into the palms

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and lift back up to that top of a push-up.

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Big breath in, exhale
to downward-facing dog.

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Hips go up and back, we pedal it out here.

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Find what feels good, stretching
through the side body,

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super mindful of the hands as we press

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into all 10 knuckles firmly,
finding that yielding

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action we talk about in
the Foundations of Yoga,

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and then melting the heart back.

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If the heels don't come
to the mat, who cares?

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In time they absolutely will.

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(breathing)

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Stick with your breath.

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Great, then we'll slowly bend the knees

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and again to go for a nice slow walk

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up towards the front edge, take your time.

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Forward fold.

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On your next breath in, inhale,

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lift up halfway, long neck, exhale bow.

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Inhale, reach for the sky,
spread the fingertips,

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press into your foundation,
big, big stretch.

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And exhale, hands to heart.

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Great, we're gonna pick up the right foot

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and cross it over the left here.

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Right hip's gonna want
to come forward so you

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want to dial it back a little bit here

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and then maintain this
beautiful lift in the heart.

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Inhale, reach the arms up and over head,

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exhale down you go, pulling
the right hip crease back.

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Breathe, breathe, breathe.

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Super mindful of the hip creases here.

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We're not just kind of dumping all our

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weight into that right foot,
but keeping an energetic

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lift up through the right hip crease

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just like we did in that runner stretch.

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Maybe you let the weight
of the head go here

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and find your breath.

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(breathing)

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Press into all four corners of the feet,

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slowly begin to roll it up.

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And we just do a little switch-a-roo here,

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pressing into the right
foot we step the left foot

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over so, again, this hip
crease is gonna wanna kind of

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come forward here so I'm
gonna keep it dialed back,

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pulling back through my left hip crease,

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really mindful as I lift my heart up.

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Think ballerina here, totally.

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And then reach the arms all the way

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up and over head, exhale down you go.

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(breathing)

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Relaxing the weight of
the head over, excuse me,

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if that feels good.

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And again, finding a new breath here.

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Letting the breath inspire your practice,

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letting the practice really
speak to your breath.

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It's all connected and you
will forget to breathe deep

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and so we just make it about this

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constant return back to the breath.

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(breathing)

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Press firmly into all
four corners of the feet,

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find stability in the
knees so if you don't

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press into your feet your knees
are kind of unstable here,

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believe it or not, even though it's

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such a simple little
shape, so really press into

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your feet, engage all the muscles

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as you roll it up, up up,
and then we'll unravel.

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Awesome, shake it out or pedal it out

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and then inhale, reach
back up towards the sky,

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full breath here, exhale, rain it down.

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Inhale, halfway lift,
awesome, exhale, forward fold.

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Plant the palms this
time, let's give it a hop.

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Hop it back to plank, awesome, you did it!

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Slowly lower down, inhale, cobra.

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And exhale to all fours.

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If your'e working on
strengthening the wrists here,

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you might practice this
next thing on the fists.

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Okay, but don't give up on your wrists.

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We really wanna show that we're working

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nice and slow and mindful
to strengthen the wrist.

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We're not just giving up on them and

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never strengthening
them or stretching them.

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We have fists are an option
here, fists and thumb's

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a great option, stay aware in
your shoulders if you do that.

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Inhale, lift the right knee
up, begin to draw big circles.

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There's gonna be a
tendency here to rush guys,

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so keep it nice and slow.

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So we're opening up the hips,
great for the glutes here,

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but stay connected to that center,

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again drawing the navel
up and in here, rib cage,

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kind of hugging in,
big, big, slow circles.

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After you don't need the video any more

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you can bring your gaze straight down

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and we're opening up the hips again.

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Engaging the glute there.

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If you experience any pain or
a little cramp in your foot,

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play with kind of brightening
the toes, spreading them wide,

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we call this yogi-toes.

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And then reversing the
circle, using your breath,

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definitely working the
abdominal wall here too

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so stay connected, don't
dump all your weight

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into your left palm, see
if you can press into

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both palms evenly, whoo!

249
00:11:56,528 --> 00:11:58,722
Press into the top of the left foot,

250
00:11:58,722 --> 00:12:03,064
one more here, you got
it, and then we release.

251
00:12:03,064 --> 00:12:06,650
Curl the toes under and take
a break off your wrists.

252
00:12:06,650 --> 00:12:08,567
Nice stretching of the soles

253
00:12:08,567 --> 00:12:12,003
of the feet as you catch your breath.

254
00:12:12,003 --> 00:12:15,132
(breathing)

255
00:12:17,146 --> 00:12:20,189
Same thing on the other
side, back to all fours.

256
00:12:20,189 --> 00:12:21,523
Press into the top of your right foot,

257
00:12:21,523 --> 00:12:22,927
press away from your yoga mat and begin

258
00:12:22,927 --> 00:12:27,327
to draw big, big circle
with the left knee.

259
00:12:27,327 --> 00:12:29,370
We're strengthening the abdominal wall,

260
00:12:29,370 --> 00:12:31,402
we're strengthening the
muscles of the back body here,

261
00:12:31,402 --> 00:12:33,585
get that beautiful back
you've always wanted,

262
00:12:33,585 --> 00:12:35,280
big, drawing big circles.

263
00:12:35,280 --> 00:12:38,462
I like to think of it like
carving lines through space.

264
00:12:38,462 --> 00:12:42,112
That kind of slows me down a little bit.

265
00:12:44,648 --> 00:12:46,982
Again, if pointing the
toe is kind of bringing

266
00:12:46,982 --> 00:12:49,107
a little cramp situation into your foot,

267
00:12:49,107 --> 00:12:51,684
you might try spreading the toes wide,

268
00:12:51,684 --> 00:12:53,088
still staying nice and bright.

269
00:12:53,088 --> 00:12:55,840
Reverse your circle if
you haven't already.

270
00:12:55,840 --> 00:12:59,929
And again, resist the
urge to move super fast.

271
00:13:00,109 --> 00:13:03,157
(breathing)

272
00:13:04,161 --> 00:13:07,534
Awesome, do one more.

273
00:13:07,609 --> 00:13:09,048
And then we release, this time dropping

274
00:13:09,048 --> 00:13:11,382
the elbows where the palms were and

275
00:13:11,382 --> 00:13:13,805
walking the knees back, anna hathaasen,

276
00:13:13,805 --> 00:13:16,245
heart to earth pose,
stretching the shoulders,

277
00:13:16,245 --> 00:13:20,762
lower belly reaches towards
the tops of the thigh

278
00:13:20,762 --> 00:13:24,616
and we relax in a nice
restorative stretch here.

279
00:13:24,616 --> 00:13:27,100
Really opening up through
the shoulders though,

280
00:13:27,100 --> 00:13:31,964
we might rock the hips a
little gently back and forth.

281
00:13:31,964 --> 00:13:34,303
(breathing)

282
00:13:34,303 --> 00:13:36,019
And you might even rock the forehead

283
00:13:36,019 --> 00:13:38,747
a little back and forth.

284
00:13:38,747 --> 00:13:41,749
(breathing)

285
00:13:46,003 --> 00:13:48,523
Awesome, slowly coming back to all fours,

286
00:13:48,523 --> 00:13:50,045
awesome work everyone!

287
00:13:50,045 --> 00:13:51,668
Come back to that plank position.

288
00:13:51,668 --> 00:13:53,468
Don't panic, you got the strength.

289
00:13:53,468 --> 00:13:56,138
Your mind gives up a lot
faster than your body

290
00:13:56,138 --> 00:13:58,457
so you got it going on,
and again, you can always

291
00:13:58,457 --> 00:14:00,492
come to a nice half plank
whenever you need to,

292
00:14:00,492 --> 00:14:01,850
just kind of working on alignment

293
00:14:01,850 --> 00:14:04,509
and building strength slowly but surely.

294
00:14:04,509 --> 00:14:07,028
In plank we're gonna
really reach the heels

295
00:14:07,028 --> 00:14:08,815
towards the back edge of the mat.

296
00:14:08,815 --> 00:14:11,555
Inhale in, lift your
right leg up high, exhale.

297
00:14:11,555 --> 00:14:15,097
Bring your right knee over
towards your left elbow.

298
00:14:15,097 --> 00:14:17,791
Keep the right foot bright,
pointed, or toes spread.

299
00:14:17,791 --> 00:14:22,456
Inhale, exhale, release, back to plank.

300
00:14:22,456 --> 00:14:25,232
Inhale, lift the left
leg up high, you got it.

301
00:14:25,232 --> 00:14:30,050
Exhale, bring the left knee
over towards the right elbow.

302
00:14:30,050 --> 00:14:32,372
Brightness in the left foot, inhale,

303
00:14:32,372 --> 00:14:36,493
exhale back to center, inhale,
lift the right leg up high,

304
00:14:36,493 --> 00:14:38,513
exhale, cross it over, only three of

305
00:14:38,513 --> 00:14:40,224
these on each side, you got it.

306
00:14:40,224 --> 00:14:44,044
Back to plank, here we go,
crossing over with the left knee,

307
00:14:44,044 --> 00:14:47,004
engage that lower belly
and one more on each side,

308
00:14:47,004 --> 00:14:48,246
you totally have it, here we go.

309
00:14:48,246 --> 00:14:51,219
Lift the right leg over to the left.

310
00:14:51,219 --> 00:14:55,421
Back to plank and one more, here we go.

311
00:14:55,421 --> 00:14:57,859
Back to plank, awesome.

312
00:14:57,859 --> 00:14:59,809
From here we're going
to go to downward dog.

313
00:14:59,809 --> 00:15:02,770
Oh, never felt so good, beautiful.

314
00:15:02,770 --> 00:15:05,846
Take a couple breaths in downward dog.

315
00:15:05,846 --> 00:15:09,445
Believe it or not, our resting
pose here, in this practice.

316
00:15:09,445 --> 00:15:11,628
You can always come to a nice child's pose

317
00:15:11,628 --> 00:15:16,480
instead and take a load
off those hands and wrists.

318
00:15:16,480 --> 00:15:18,918
So to each his own here.

319
00:15:18,918 --> 00:15:21,554
Three to five breaths.

320
00:15:21,554 --> 00:15:24,381
(breathing)

321
00:15:33,790 --> 00:15:37,319
Then if you're in child's
pose, take your time,

322
00:15:37,319 --> 00:15:40,558
but eventually we'll come
up to downward-facing dog

323
00:15:40,558 --> 00:15:43,170
and then from there either
hop towards the front

324
00:15:43,170 --> 00:15:45,098
edge of the mat or repeat that nice,

325
00:15:45,098 --> 00:15:48,540
slow walk towards the front end.

326
00:15:49,416 --> 00:15:51,832
Take a forward fold.

327
00:15:51,832 --> 00:15:56,358
Draw your nose towards your navel

328
00:15:56,358 --> 00:15:59,470
and then on your next
inhale we'll lift flat back.

329
00:15:59,470 --> 00:16:04,470
Nice, beautiful long neck
and exhale forward fold.

330
00:16:04,613 --> 00:16:06,691
Inhale, reach up towards the sky,

331
00:16:06,691 --> 00:16:11,691
spread your fingertips and
exhale, hands to heart.

332
00:16:14,156 --> 00:16:17,958
Awesome, inhale, reach up.

333
00:16:18,358 --> 00:16:22,020
Exhale, diving forward, enjoy this move.

334
00:16:22,670 --> 00:16:27,670
Inhale, flat back, lengthen, exhale bow.

335
00:16:28,236 --> 00:16:31,358
Inhale, step or hop it
back to plank, you got it!

336
00:16:31,358 --> 00:16:34,023
Exhale, slowly lower down to Cobra

337
00:16:34,023 --> 00:16:36,635
or Upward Facing Dog.

338
00:16:36,635 --> 00:16:40,897
Big breath in, on your
exhale, Downward Dog.

339
00:16:40,897 --> 00:16:42,997
Picking up the pace a little
bit, just do your best here.

340
00:16:42,997 --> 00:16:45,725
Inhale, right leg lifts up high, exhale,

341
00:16:45,725 --> 00:16:47,885
draw a big rainbow up and over,

342
00:16:47,885 --> 00:16:50,961
right knee to right
elbow, gaze is forward.

343
00:16:50,961 --> 00:16:54,066
Inhale, 
Three-Legged Dog, toes down.

344
00:16:54,066 --> 00:16:56,411
Exhale, crossing over
towards the left knee.

345
00:16:56,411 --> 00:16:59,314
Breathe into your right
hip, engage your core.

346
00:16:59,314 --> 00:17:02,076
Inhale, three-legged dog,
last one on this side,

347
00:17:02,076 --> 00:17:03,472
you got it, nose...

348
00:17:03,472 --> 00:17:05,945
And then step it up into your lunge.

349
00:17:05,945 --> 00:17:07,571
Pivot on the back foot, we're gonna

350
00:17:07,571 --> 00:17:11,180
open up to a nice warrior two.

351
00:17:15,513 --> 00:17:18,016
Fingertips spread left to right.

352
00:17:18,016 --> 00:17:20,895
We stack head over
heart, heart over pelvis.

353
00:17:20,895 --> 00:17:25,270
Inhale in and exhale,
sink a little bit deeper.

354
00:17:25,270 --> 00:17:28,396
Give your arms a break 
interlace behind the tail.

355
00:17:28,396 --> 00:17:31,937
Open your chest as you lift your heart up.

356
00:17:33,630 --> 00:17:36,335
Humble warrior, we inhale in, exhale.

357
00:17:36,335 --> 00:17:39,388
Begin to pull back with
the right hip crease.

358
00:17:39,388 --> 00:17:42,011
Remember this action of pulling
back with right hip crease

359
00:17:42,011 --> 00:17:43,573
and remember the Uddiyana 
Bandha, so join the navel

360
00:17:43,573 --> 00:17:46,382
up and in and then take
your time getting there.

361
00:17:46,382 --> 00:17:48,855
Maybe keep your back, your spine,

362
00:17:48,855 --> 00:17:52,454
nice and long, as long as possible.

363
00:17:52,454 --> 00:17:56,400
Maybe pausing right above
the thigh bone line here

364
00:17:56,400 --> 00:17:58,200
just to make sure we're not collapsing

365
00:17:58,200 --> 00:18:00,592
and then maybe you continue the journey

366
00:18:00,592 --> 00:18:02,856
all the way down.

367
00:18:02,856 --> 00:18:06,280
Again, gentle tugging back
in the right hip crease,

368
00:18:06,280 --> 00:18:08,452
supercharged through my left inner thigh,

369
00:18:08,452 --> 00:18:10,936
pressing into the knife
edge of that left foot.

370
00:18:10,936 --> 00:18:13,420
Breath deeply here my friends.

371
00:18:13,420 --> 00:18:16,276
Relax the weight of the
head over, humble warrior,

372
00:18:16,276 --> 00:18:19,567
strong, fierce pose.

373
00:18:21,279 --> 00:18:23,799
And then press into all
four corners of the feet.

374
00:18:23,799 --> 00:18:28,257
Don't rush this as you
slowly rise up, super strong.

375
00:18:28,257 --> 00:18:31,451
We'll go ahead and straighten
through that front leg, yay!

376
00:18:31,451 --> 00:18:33,714
And release the arms, go
ahead and reach them up,

377
00:18:33,714 --> 00:18:35,815
let the blood flow in
the opposite direction,

378
00:18:35,815 --> 00:18:39,194
as you dial your heart to the
side, turn the right toes in,

379
00:18:39,194 --> 00:18:41,074
left toes out and we'll come to that

380
00:18:41,074 --> 00:18:43,315
warrior two on the other side.

381
00:18:43,315 --> 00:18:45,834
Pull the pinkies back and energy radiates,

382
00:18:45,834 --> 00:18:48,435
strong legs here guys.

383
00:18:48,435 --> 00:18:50,338
We don't have a lot of standing poses,

384
00:18:50,338 --> 00:18:52,021
we don't have a lot of poses today,

385
00:18:52,021 --> 00:18:55,010
so really embody each one
with everything you have.

386
00:18:55,010 --> 00:18:59,329
Moving with your breath.

387
00:18:59,329 --> 00:19:01,163
Interlacing fingertips behind the tail,

388
00:19:01,163 --> 00:19:03,440
whenever you're ready.

389
00:19:03,548 --> 00:19:04,728
Let me get rid of this.

390
00:19:04,728 --> 00:19:07,537
And maybe you bring the
opposite hand on top this time,

391
00:19:07,537 --> 00:19:10,173
so maybe the left thumb was on top

392
00:19:10,173 --> 00:19:12,517
so you bring the right
thumb on top this time.

393
00:19:12,517 --> 00:19:14,456
Just playing around.

394
00:19:14,456 --> 00:19:16,418
And we open up through the chest.

395
00:19:16,418 --> 00:19:18,803
Inhale in, whenever you're
ready, nice flat back,

396
00:19:18,803 --> 00:19:22,984
as you begin to pull
the left hip crease back

397
00:19:22,984 --> 00:19:27,075
and find your humble warrior.

398
00:19:27,325 --> 00:19:28,490
So as the heart begins to melt down,

399
00:19:28,490 --> 00:19:31,729
I begin to charge through
my back leg strong.

400
00:19:31,729 --> 00:19:33,854
Really engaged through
the right inner thigh.

401
00:19:33,854 --> 00:19:34,893
Maybe I take it all the way down,

402
00:19:34,893 --> 00:19:37,294
ooh, I'm super sore.

403
00:19:37,294 --> 00:19:40,102
And using your breath,

404
00:19:42,233 --> 00:19:46,476
to stay alive and engaged.

405
00:19:47,631 --> 00:19:50,156
(breathing)

406
00:19:54,585 --> 00:19:58,039
Pulling the left hip
crease back, you got it!

407
00:20:00,343 --> 00:20:01,741
To come out we're gonna move at a nice,

408
00:20:01,741 --> 00:20:04,261
slow constant rate of speed,
strong legs, strong legs,

409
00:20:04,261 --> 00:20:05,712
don't give up!

410
00:20:05,712 --> 00:20:07,511
Then break free, reach your fingertips up.

411
00:20:07,511 --> 00:20:10,459
Ah, blood flows in the
opposite direction, awesome.

412
00:20:10,459 --> 00:20:12,920
We'll straighten through that front leg.

413
00:20:12,920 --> 00:20:14,337
Great, we're gonna come all the way

414
00:20:14,337 --> 00:20:15,560
back to the front of
our mat, nice and easy,

415
00:20:15,560 --> 00:20:18,161
just dialing the toes all the way back.

416
00:20:18,161 --> 00:20:20,285
Go ahead and come back to your lunge.

417
00:20:20,285 --> 00:20:22,863
We'll plant the palms,
slide the right toes back,

418
00:20:22,863 --> 00:20:24,360
and take a vinyasa.

419
00:20:24,360 --> 00:20:27,891
To each his own here,
maybe you take a break.

420
00:20:29,037 --> 00:20:32,380
Awesome everyone, together.

421
00:20:33,141 --> 00:20:35,602
Drop the right heel, inhale,
lift the left leg up high,

422
00:20:35,602 --> 00:20:36,740
here we go!

423
00:20:36,740 --> 00:20:39,526
Think up and over, big, big
arcs with your left knee,

424
00:20:39,526 --> 00:20:41,721
reaching up and over to kiss left elbow,

425
00:20:41,721 --> 00:20:44,878
gaze is forward, strong center.

426
00:20:44,878 --> 00:20:48,036
Gorgeous, three-legged dog, take it up.

427
00:20:48,036 --> 00:20:50,671
And, crossing over, here we
go, left knee to right elbow.

428
00:20:50,671 --> 00:20:54,711
Gaze is forward, three-legged
dog and last one,

429
00:20:54,711 --> 00:20:57,105
nose to knee, rounding it all.

430
00:20:57,105 --> 00:21:00,073
And then we'll step it up into our lunge.

431
00:21:00,073 --> 00:21:02,195
Great, here we go, Skandasana.

432
00:21:02,195 --> 00:21:05,040
Inhale, heart radiates forward,

433
00:21:05,040 --> 00:21:10,040
exhale, I'm gonna slowly
shift my weight up and over,

434
00:21:10,322 --> 00:21:14,223
pivot on the back foot,
coming into this kind of,

435
00:21:16,742 --> 00:21:19,320
I always call this like
a little ninja move here.

436
00:21:19,320 --> 00:21:21,700
If the hips are really
tight, we may actually

437
00:21:21,700 --> 00:21:26,700
lift the right heel up, with
the legs and the ankles.

438
00:21:26,901 --> 00:21:28,480
This is going to be step one.

439
00:21:28,480 --> 00:21:31,417
Using the fingertips on the
mat, really flexing through

440
00:21:31,417 --> 00:21:34,296
the extended leg.

441
00:21:34,296 --> 00:21:39,296
Maybe you're able to stay
on your right foot here.

442
00:21:40,739 --> 00:21:42,237
And maybe you're able to bring the palms

443
00:21:42,237 --> 00:21:45,301
together at the heart.

444
00:21:45,301 --> 00:21:49,011
Wherever you are, breathe deep.

445
00:21:49,957 --> 00:21:51,095
And then check it out.

446
00:21:51,095 --> 00:21:52,968
I'm gonna slowly, using
that udi anabandha,

447
00:21:52,968 --> 00:21:55,742
that core lock, I'm gonna lift myself up.

448
00:21:55,742 --> 00:21:58,298
And I'm gonna come all the way
back to the front of my mat

449
00:21:58,298 --> 00:22:02,233
onto my left foot again, left
heel can come up, no prob.

450
00:22:02,233 --> 00:22:04,833
Or maybe I'm gonna stay here.

451
00:22:04,833 --> 00:22:07,096
Maybe I'd bring the palms
together with heart,

452
00:22:07,096 --> 00:22:09,279
maybe you're like, "What
in the world, Adriene?"

453
00:22:09,279 --> 00:22:12,019
And you're like, okay, I'll
save that for another rainy day.

454
00:22:12,019 --> 00:22:14,214
So definitely getting into
some deep hip work here,

455
00:22:14,214 --> 00:22:16,136
but also doing it in a
kind of way that's...

456
00:22:16,136 --> 00:22:18,099
I don't want you to take it too seriously.

457
00:22:18,099 --> 00:22:20,478
I want us to be mindful
of action and alignment

458
00:22:20,478 --> 00:22:25,134
but also, you know,
don't sweat it too much.

459
00:22:25,134 --> 00:22:26,574
'Kay, here we go.

460
00:22:26,574 --> 00:22:28,199
Using the core center engagement,

461
00:22:28,199 --> 00:22:30,253
that core lock, to come back
through, so that's gonna

462
00:22:30,253 --> 00:22:33,656
protect us and just checking
it out on either side.

463
00:22:33,656 --> 00:22:36,279
Maybe you're here, maybe you're here,

464
00:22:36,279 --> 00:22:39,111
and then one more time, back
to the front of your mat.

465
00:22:39,111 --> 00:22:41,295
All the way up and over,
using the core lock,

466
00:22:41,295 --> 00:22:45,952
scandasa to the other side (breathing).

467
00:22:45,952 --> 00:22:49,399
Then we'll slowly pivot on the left foot.

468
00:22:49,399 --> 00:22:51,559
Come back to the front
edge of the mat by bringing

469
00:22:51,559 --> 00:22:53,590
the right foot back to our lunge,

470
00:22:53,590 --> 00:22:58,590
then stepping it up to
the front, forward fold.

471
00:22:58,874 --> 00:23:03,273
Great, inhale, halfway
lift, exhale bow, last time,

472
00:23:03,273 --> 00:23:05,873
we inhale reach all the
way up towards the sky,

473
00:23:05,873 --> 00:23:08,253
big, big stretch, clap the palms together,

474
00:23:08,253 --> 00:23:11,097
up and overhead, gynamaste,

475
00:23:11,097 --> 00:23:14,894
and then exhale hands to heart.

476
00:23:14,894 --> 00:23:17,436
Great, inhale, reach it up.

477
00:23:17,436 --> 00:23:20,021
Exhale down we go.

478
00:23:20,269 --> 00:23:22,555
Heel, toe, heel, toe the
feet as wide as your mat.

479
00:23:22,555 --> 00:23:25,435
This time we're coming
into a nice low squat

480
00:23:25,435 --> 00:23:28,116
so the toes might spill off
the edge of your mat here.

481
00:23:28,116 --> 00:23:33,116
We'll use your fingertips
to guide yourself down.

482
00:23:33,609 --> 00:23:37,973
Again, the heels might not
stay down here and that's okay.

483
00:23:37,973 --> 00:23:42,973
We use this little froggy
pose to create space.

484
00:23:44,592 --> 00:23:46,972
Maybe the heels do come down to the mat,

485
00:23:46,972 --> 00:23:48,526
in which case maybe you
bring the palms together

486
00:23:48,526 --> 00:23:52,892
and use this posture to
find a little push and pull,

487
00:23:52,892 --> 00:23:54,429
what our hatha yoga is all about.

488
00:23:54,429 --> 00:23:56,275
Build strength with a
little resistance here as we

489
00:23:56,275 --> 00:23:58,795
press the arms into the legs and squeeze

490
00:23:58,795 --> 00:24:01,012
the legs into the arms.

491
00:24:01,012 --> 00:24:04,466
Lengthen, lift up through your heart.

492
00:24:06,015 --> 00:24:08,975
If crow, or bicasana, is in your practice,

493
00:24:08,975 --> 00:24:12,912
you might use this moment now to, maybe,

494
00:24:12,912 --> 00:24:14,654
give it a whirl.

495
00:24:14,654 --> 00:24:19,227
Bringing the palms to the
earth, walking the toes in.

496
00:24:19,227 --> 00:24:22,233
That same core lock, we
draw the energy in and up

497
00:24:22,233 --> 00:24:25,647
in the belly, we don't
through the upper back body.

498
00:24:25,647 --> 00:24:27,192
It's all about the energy
here, it's really not

499
00:24:27,192 --> 00:24:28,526
about the arm muscles.

500
00:24:28,526 --> 00:24:31,115
As we inhale in, integrity,
integrity, I walk the knees

501
00:24:31,115 --> 00:24:33,252
as close as I can up to my armpits

502
00:24:33,252 --> 00:24:35,271
and I begin to rock forward.

503
00:24:35,271 --> 00:24:37,234
Notice how my gaze, my gistre, is forward.

504
00:24:37,234 --> 00:24:39,045
Focus out, out, out.

505
00:24:39,045 --> 00:24:41,366
Maybe this is my crow practice today.

506
00:24:41,366 --> 00:24:44,152
Maybe I lift one foot.

507
00:24:44,152 --> 00:24:46,545
Maybe I lift the other and maybe I fly.

508
00:24:46,545 --> 00:24:49,690
And maybe not, maybe I
save it for another day.

509
00:24:49,690 --> 00:24:51,873
Using the breath.

510
00:24:51,873 --> 00:24:54,532
Pulling my hip creases up
and back, navel in and up.

511
00:24:54,532 --> 00:24:58,606
Reach, reach, reach with
the crown of the head.

512
00:24:58,606 --> 00:25:01,149
After a little bit of crow practice,

513
00:25:01,149 --> 00:25:05,280
we'll meet our friends
back in our yogic squat.

514
00:25:11,207 --> 00:25:14,028
Gently we'll release.

515
00:25:14,028 --> 00:25:16,988
Coming to a nice, extended leg here,

516
00:25:16,988 --> 00:25:20,668
poshi mo tinasina,
reaching through the heels,

517
00:25:20,668 --> 00:25:23,192
finding that siponde heel connection

518
00:25:23,192 --> 00:25:25,684
and then reaching arms up and overhead.

519
00:25:25,684 --> 00:25:27,750
Whenever you're ready, take
it into a nice forward fold,

520
00:25:27,750 --> 00:25:29,770
consider pulling the hip creases back.

521
00:25:29,770 --> 00:25:32,464
Knees can bend as generously
as you need them to here.

522
00:25:32,464 --> 00:25:34,611
We're aiming to get the belly
on to the top of the thigh

523
00:25:34,611 --> 00:25:39,611
but not at the cost of
being able to breathe

524
00:25:40,788 --> 00:25:42,592
and, maybe, snapping a hamstring.

525
00:25:42,592 --> 00:25:44,600
So just take your time, bend your

526
00:25:44,600 --> 00:25:46,961
knees basically is what I'm saying.

527
00:25:46,961 --> 00:25:48,262
Nice brightness in the feet here,

528
00:25:48,262 --> 00:25:49,841
eventually we'll get to here or here,

529
00:25:49,841 --> 00:25:51,617
wherever we want to be,
wherever we need to be.

530
00:25:51,617 --> 00:25:56,276
But be where you are now.

531
00:25:57,048 --> 00:25:59,898
(breathing)

532
00:26:05,429 --> 00:26:09,521
Couple more breaths here, let it go.

533
00:26:21,764 --> 00:26:25,793
And then we'll slowly roll it up.

534
00:26:25,793 --> 00:26:27,905
Great!

535
00:26:27,905 --> 00:26:29,965
Go ahead and lift that
right knee all the way up.

536
00:26:29,965 --> 00:26:31,671
We're gonna take just a little twist here,

537
00:26:31,671 --> 00:26:35,381
hugging right knee in.

538
00:26:35,550 --> 00:26:38,765
Careful not to lean into it
here, but sit up nice and tall.

539
00:26:38,765 --> 00:26:43,003
Inhale in, exhale, journey
into your twist again.

540
00:26:43,003 --> 00:26:45,562
Pulling the right hip crease back.

541
00:26:47,007 --> 00:26:49,770
Making sure to keep the
head over the heart,

542
00:26:49,770 --> 00:26:53,120
the heart over the pelvis.

543
00:26:53,450 --> 00:26:56,028
Inhale in, exhale back to center.

544
00:26:56,028 --> 00:26:57,298
Catch your right foot, we're gonna go

545
00:26:57,298 --> 00:26:59,376
for a little rock here in the hip.

546
00:26:59,376 --> 00:27:01,129
You might be able to bring the outer edge

547
00:27:01,129 --> 00:27:02,777
of your right foot to the elbow crease

548
00:27:02,777 --> 00:27:05,193
and you might be like, "Ha ha! Never."

549
00:27:05,193 --> 00:27:07,515
Just grab your foot here and
we're gonna go for a little

550
00:27:07,515 --> 00:27:11,594
sway back and forth and
then front and back as well.

551
00:27:16,731 --> 00:27:19,715
Now would be a good
time if you were wanting

552
00:27:19,715 --> 00:27:22,025
to work on an arm balance

553
00:27:22,025 --> 00:27:23,941
or something like figure
eight or something,

554
00:27:23,941 --> 00:27:26,205
maybe one of these, you
could practice that here

555
00:27:26,205 --> 00:27:29,862
and now, working on that, but
we'll do that another day,

556
00:27:29,862 --> 00:27:32,299
officially, just giving you
options for those of you

557
00:27:32,299 --> 00:27:36,315
with a practice already rolling.

558
00:27:38,980 --> 00:27:42,346
Then we'll release the right
leg, lift the left leg up high.

559
00:27:42,346 --> 00:27:43,879
Also, if you're interested
in stuff like that you should

560
00:27:43,879 --> 00:27:46,525
check out our programs
at yogawithadriene.com or

561
00:27:46,525 --> 00:27:48,500
findwhatfeelsgood.com
'cause we're able to go into

562
00:27:48,500 --> 00:27:51,646
kind of more depth with
some more challenging things

563
00:27:51,646 --> 00:27:53,546
just kinda nice, but I
want to make sure everyone

564
00:27:53,546 --> 00:27:56,032
feels taken care of here
on Youtube and in time

565
00:27:56,032 --> 00:27:58,353
we'll add more and more.

566
00:27:58,353 --> 00:27:59,908
Feel free to veer off if you need to.

567
00:27:59,908 --> 00:28:03,385
Coming into your twist on the other side.

568
00:28:04,354 --> 00:28:06,985
Sticking with your breath.

569
00:28:09,788 --> 00:28:12,214
And then same thing, just nice and easy.

570
00:28:12,214 --> 00:28:17,214
Rocking, the hip front
to back, left to right.

571
00:28:23,592 --> 00:28:26,204
We'll do a tutorial on
that figure eight pose.

572
00:28:26,204 --> 00:28:30,621
That's an arm balance that
everyone wants to try.

573
00:28:34,725 --> 00:28:36,652
And then releasing that leg, ending with

574
00:28:36,652 --> 00:28:38,823
a little bit of core, of course.

575
00:28:38,823 --> 00:28:41,331
It's not long so it's gonna go quick.

576
00:28:41,331 --> 00:28:42,932
Let's really give it our all.

577
00:28:42,932 --> 00:28:45,533
So we're going to come
onto flat back position.

578
00:28:45,533 --> 00:28:47,913
Lift the shins up parallel to the ceiling.

579
00:28:47,913 --> 00:28:50,571
Interlace the fingertips and
bring them behind the head.

580
00:28:50,571 --> 00:28:52,162
Okay my friends, you got this!

581
00:28:52,162 --> 00:28:53,613
Extend your thumbs.

582
00:28:53,613 --> 00:28:55,843
Go ahead and open up
through the armpit chest.

583
00:28:55,843 --> 00:28:58,350
Tilt your pelvis so your
tailbone scooping up towards

584
00:28:58,350 --> 00:29:00,548
the sky so your lower back comes in nice

585
00:29:00,548 --> 00:29:02,001
and flush with the mat.

586
00:29:02,001 --> 00:29:03,765
Here we go, inhale in.

587
00:29:03,765 --> 00:29:08,723
I'm gonna exhale, lift my
head, my neck, my shoulders.

588
00:29:08,723 --> 00:29:13,723
I'm gonna cross right elbow to left knee

589
00:29:13,842 --> 00:29:16,443
and tap my right toe down.

590
00:29:16,443 --> 00:29:17,789
So if you feel too crunched here,

591
00:29:17,789 --> 00:29:20,262
you can even bring fingertips to temples.

592
00:29:20,262 --> 00:29:22,201
Then I'm gonna inhale to center.

593
00:29:22,201 --> 00:29:26,427
Exhale, tap the left toe
down, cross left elbow over.

594
00:29:26,427 --> 00:29:29,248
This is just a yogi bicycle variation.

595
00:29:29,248 --> 00:29:33,152
Inhale, really targeting lower belly, tap.

596
00:29:33,152 --> 00:29:36,608
Inhale to center, exhale tap and cross.

597
00:29:36,608 --> 00:29:41,061
Inhale to center, exhale tap
and cross, keep it going.

598
00:29:41,427 --> 00:29:42,697
(breathing)

599
00:29:42,697 --> 00:29:44,403
Resist the urge to speed up.

600
00:29:44,403 --> 00:29:47,574
Nice, slow controlled movement.

601
00:29:47,574 --> 00:29:50,563
(breathing)

602
00:29:57,394 --> 00:30:00,047
Keep it going.

603
00:30:02,375 --> 00:30:05,725
Almost done, keep it going.

604
00:30:07,333 --> 00:30:10,566
And one more on each side.

605
00:30:12,556 --> 00:30:16,069
Then both legs up, reach, pulse for 10.

606
00:30:23,701 --> 00:30:26,387
And then we release everything
down sup da baddacanasa.

607
00:30:26,387 --> 00:30:28,419
This should feel awesome.

608
00:30:28,419 --> 00:30:30,706
Bring the hands to the belly,
give yourself a little pet.

609
00:30:30,706 --> 00:30:33,260
Soles of the feet together,
knees nice and wide.

610
00:30:33,260 --> 00:30:35,628
We begin to cool it down,
awesome work my friends!

611
00:30:35,628 --> 00:30:38,206
Super, super awesome, don't
forget about your breath,

612
00:30:38,206 --> 00:30:41,108
even here, use it to kind
of calm the nervous system

613
00:30:41,108 --> 00:30:43,778
and restore the body for
the rest of your day.

614
00:30:43,778 --> 00:30:47,586
We take a rest here, opening the arms out,

615
00:30:47,586 --> 00:30:52,044
nice and easy, crawling the
shoulder blades underneath you.

616
00:30:52,044 --> 00:30:54,343
Ending in a restorative posture today,

617
00:30:54,343 --> 00:30:57,118
however your lower back
might need a little bit

618
00:30:57,118 --> 00:31:00,903
of love so maybe taking a
moment to hug the knees in,

619
00:31:00,903 --> 00:31:05,465
maybe a happy baby,
maybe a reclined twist.

620
00:31:05,465 --> 00:31:09,458
Or maybe you're all set to
just stay here in badacanasa.

621
00:31:09,458 --> 00:31:13,604
A little moment to do a
little mindful freestyle and

622
00:31:13,604 --> 00:31:17,893
then maybe meet us back
here whenever you're ready.

623
00:31:18,967 --> 00:31:22,792
You can close the eyes when you arrive.

624
00:31:23,297 --> 00:31:25,398
And we just take a second
to honor this moment

625
00:31:25,398 --> 00:31:28,498
of stillness and this restorative moment

626
00:31:28,498 --> 00:31:33,498
as totally important as
our strengthening practice.

627
00:31:37,658 --> 00:31:42,389
For in yoga we aim to find
balance in all things.

628
00:31:42,696 --> 00:31:47,696
That's how we can create a
sustainable, healthy life.

629
00:31:48,164 --> 00:31:49,975
That's how we can create
a workout routine that is

630
00:31:49,975 --> 00:31:53,005
sustainable and healthy.

631
00:31:53,005 --> 00:31:55,141
Stay here if you like, opening the hips

632
00:31:55,141 --> 00:31:58,211
out a little bit longer or
begin to slide the right foot

633
00:31:58,211 --> 00:32:01,972
out, long windshield wiper-ing
the toes back and forth.

634
00:32:01,972 --> 00:32:06,251
And then the left, out
long, back and forth,

635
00:32:06,251 --> 00:32:08,050
back and forth.

636
00:32:08,050 --> 00:32:09,710
Awesome work today my friends.

637
00:32:09,710 --> 00:32:11,754
Give yourself a little rest,
as long as time allows,

638
00:32:11,754 --> 00:32:13,994
if you have to boogie,
I thank you for sharing

639
00:32:13,994 --> 00:32:17,175
your practice with me and
I'll see you next time.

640
00:32:17,175 --> 00:32:18,885
Namaste.

641
00:32:19,055 --> 00:32:21,799
(upbeat guitar music)