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- What's up my friends?

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Welcome to Yoga with Adriene.

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I'm Adriene and today we have

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yoga for when you're angry or pissed off

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when you feel disrespected,

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when communication wires get crossed

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and you know, shit hits the fan.

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I have your back.

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Let's hop on the mat and get started.

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(light acoustic music)

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- Alright, my friends, so we're going to

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begin in an extended child's pose.

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Knees nice and wide.

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Big toes kissing.

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And heart melting to the earth.

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Walk the palms out nice and slow.

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If this isn't comfortable for you,

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then you might just start this first beat

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in a comfortable posture, any choice,

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cross legged or on the
knees or even in a chair.

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We're just going to take a second

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to kind of acknowledge how we feel

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and connect with the breath.

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So, I'm going to do it
in extended child's pose.

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This shape, total surrender shape, right?

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So, come into a surrender shape,

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whatever it is for you.

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And I'll start by not showing my underwear

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on YouTube, although that
could change your mood.

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Okay, sorry, excuse me.

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Forehead melts to the earth.

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Heart melts down in extended child's pose.

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A little humor can always help too,

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in all honesty.

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And then take a second
to notice your breath,

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and you know, we begin yoga practice a lot

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by saying, well I never do this,

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but there's this idea that
we're supposed to be able to

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clear our mind, let go of our thoughts.

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And while that, yes, is the intention,

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perhaps on a day like today,

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a moment like now, that is difficult.

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There's also this common thought

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that, you know, the yogis, that's

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those of us, us folks trying to

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fight the good, conscious fight,

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are, you know, always happy and

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without anger or fear or jealousy

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or any of those things that, of course,

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we are with, we are all with those things

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because that is life and our nature,

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human nature.

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So, today in your surrender shape,

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wherever you are, even if you're
just staring at the video,

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take a deep breath in and
just acknowledge how you feel.

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Whatever's going on, acknowledge it,

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notice it.

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(deep breathing)

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- And the idea is that we're not trying to

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hide anything in the yoga practice

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or check out, but rather check in

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and wrastle with our feelings and

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learn how to maybe deal with it

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in a way that is constructive

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instead of destructive.

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So, take a note of that, and give thanks

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because already you're doing
something constructive.

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So, there's no judgement
if you get pissed off

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and you go punch your pillow or

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you know, do whatever it is you do.

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But you can give thanks and maybe

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release a little bit of tension

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knowing that man, you're
doing something awesome

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right here, right now,

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even if you don't do this whole video.

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(deep breathing)

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- And we'll begin to deepen the breath

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as a way of acknowledging our feelings,

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acknowledging ourself,

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and a way of smiling, giving thanks

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for this moment that we're
giving something new a try.

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(deep breathing)

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- Then, slowly, we'll come from this

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extended child's pose to the belly,

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or if you're in a seated posture,

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go ahead and come on to your belly.

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Oh yeah.

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And then we'll draw the elbows underneath

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the shoulders, press into the palms

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in a kind of classic yoga shape here,

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just to kind of focus us in the moment.

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We'll press into the tops of the feet,

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come to a sphinx pose, loop the shoulders,

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press into the palms, and
see if you can really, really

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press into the earth with
everything that's touching.

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So, maybe engaging the tops of the feet

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so that the knees lift a little bit here.

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Maybe pressing into elbows so we can find

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length through the torso and spine.

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If you really want to go for the gold,

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press into all ten knuckles strong,

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imagine tearing your yoga mat

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in half cause you're so angry,

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but here we are doing something

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constructive, aware.

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Pressing down all ten toenails.

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Ooo, I hate when yoga teacher
say toenails in class,

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and I just did it.

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Not really, I don't really hate it,

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but it's just funny.

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And then one more breath.

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So, really pressing into that pinky toe

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is what I wanted to say.

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One more deep breath
here, good, good, good,

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and then release.

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Oh my gosh, yes, to my all time favorite.

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Palms stuck together for a
little pillow action here.

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So, take a look at the video,

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and then when you feel like you have it,

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come to this radical yoga posture.

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If you have a pillow handy

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or anything at all, you can even use it.

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So, if you have a nice pillow,

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you can grab the pillow like this.

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I have this little thing here.

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Lay my brain here.

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So, but it's not necessary.

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Shake the hips a little left to right.

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And find what feels good in this moment.

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Then we'll bring the two big toes in,

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and splay the heels out wide.

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See if this feels good for you.

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For some, it can feel quite comforting.

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And, if not, let the toes open wide,

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and see if this feels good for you.

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Toes out, so for me, my hips

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don't play like that.

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Homey, don't play like that in my hips,

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but if for you they do, you
might want to come here.

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See, I think of everything.

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And then, if neither one of those,

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maybe it's just straight out.

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So, we have in, we have out,

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and we have straight kind of in line.

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Just find a place where you
can relax in the lower body.

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If you have props, if you have blocks,

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you can even bring the arms up on blocks

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and the head down to a block here.

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So, we're preparing for a crocodile breath

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as we call it.

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And there are many ways to do crocodile.

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But today we're going to
keep it really simple.

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Bring your awareness to your breath.

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Relax through the hips, the
legs, the ankles, the feet.

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You can close your eyes here,

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and relax best you can through the neck.

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So, it's why it's helpful
to kind of get comfortable

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and adjusted in a way that you can

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relax through the neck, the shoulders,

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the arms, the elbows.

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Relax your jaw, soften
through the skin of the face.

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So, if you're clenching the eyebrows,

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relax my friend, soften.

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And then I'm noticing for some reason

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I'm clenching my right butt cheek,

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so I'm going to soften that.

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So you just kind of need to
do a full body scan here,

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and really, you owe it
to yourself to do that.

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Letting go in any place where you

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might be clenching or holding tight.

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Then back to the breath.

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(deep breathing)

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- In crocodile breath,
essentially we're using

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gravity to play with this relaxation,

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this integration of the breath

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all the way down to the lower belly.

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So, as you breathe in through the nose,

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see if you can allow the breath

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to expand in the abdomen,

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and with the support of the earth here,

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you can really feel where it goes.

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And kind of where it's getting stuck.

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This is tricky at first,

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and you might want to give up right away.

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I encourage you to stick with it.

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Play with your breath.

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Seeing if you can use the inhale

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through the nostrils to expand

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the abdominal wall, the
abdomen, the lower belly.

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(deep breathing)

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- You can feel those muscles.

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As you breathe in, you can feel them

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dropping, pressing into the earth.

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(deep breathing)

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- Then bring your
awareness to the rib cage,

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just adding another layer here.

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On your next inhale, see if you can

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expand through the ribs even more.

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Again, feeling the abdomen, but also now

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expanding through the rib cage.

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Play with that inhale.

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Play with the way in which your ribs

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maybe press into the earth as you

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breathe in deeply.

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(deep breathing)

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- Now, stick with it, stick with it.

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And bring your awareness
to your lower back body.

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Inhale, see if you can stretch
the skin of the lower back.

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Relaxing through the glutes.

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So, there's a lot to play with here.

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(deep breathing)

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- Keeping playing as you inhale.

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This time, see if you can
take an inhale so long

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that just when you feel like you've taken

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in all the air, you take
in a little bit more,

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little sip more.

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Then hold at the top,

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and slow and controlled exhale.

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(deep breathing)

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- Couple more times just like that.

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(deep breathing)

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- And on your next exhale,

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see if you can kind of just push out

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all the air, and then at the end,

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push out a little more.

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(deep breathing)

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- Awesome, then slowly, nice and slow.

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Totally zenned out by
that crocodile breath.

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Whoa, lift the head.

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Draw the palms underneath
the shoulders for support.

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Curl the toes under.

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Come to all fours.

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One and one only downward facing dog here,

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as you slowly lift the hips.

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As you lift the hips up high,

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take a deep breath in, bend the knees.

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As you exhale, drop the
heels, melt your heart back.

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Inhale, bend the knees.

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Press away from the earth.

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Exhale, drop the heels, let it go.

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Shake the head a little yes, a little no.

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And then, slowly lower onto the knees.

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Swing the legs to one side, any side.

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And come to lie flat on your back.

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Allow the legs to extend out long.

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Get comfortable here, arms
resting gently at your sides.

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Then crawl the shoulder
blades underneath you here

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so that your chest can
really open and relax.

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Just kind of neutrally, naturally.

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So, it's all connected right.

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You'd be surprised sometimes

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how the more we kind of hold things in

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and tighten up, that manifests
in the body, as we know.

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So, take a second to really

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crawl the shoulder blades underneath you,

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open to the chest, imagine
a little sand bag here,

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little sand bag here.

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Maybe windshield wiper the feet.

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Then, I wasn't going to do this,

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but I'm going to do it anyway.

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I'm just feeling brave.

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I wanted to do this, but then I got shy,

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and now I'm going to do it in the moment.

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My teacher used to do this

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with us, and it really helps,

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but it's also really silly and kind of,

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I mean I used to think it was so stupid.

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So, we're going to laugh,

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and we're going to do
it for up to 30 seconds.

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We'll see how far you can get.

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So, you come into a
little corpse pose here,

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and you're just going to start laughing.

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Ready? Go.

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(laughter)

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- And eventually, your fake laughing

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leads you to really laughing at yourself.

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(laughter)

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- Keep it going.

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Connecting to the same muscles

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that you did in crocodile breath.

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(laughter)

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- And then, let it rest.

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I'm so embarrassed.

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I'm like getting high,

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but it's so great.

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I'm glad I didn't skip that.

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(laughter)

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- And then sigh it out, let it go.

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It's great when you do that with

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a big group of people too cause

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you do get lost in it.

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Your Judgy-McJudgerson mind just

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escapes you faster than you would think.

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Okay, clench the fists together.

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Clench hard, squeeze the
toes, engage the legs.

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Squeeze, squeeze, squeeze.

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Lift your heart.

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Squeeze, squeeze, squeeze.

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Squeeze, squeeze, squeeze.

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Clenching, clenching, clenching the jaw,

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the face, squeeze everything,
clench your fists.

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Take a deep breath in.

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And then exhale, let everything soften.

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Let everything go.

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Close your eyes.

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Let your breath return
to it's natural rhythm.

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It's natural ebb and flow.

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Mindfulness.

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Total winner in my book.

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Blanket your body in a soft white light.

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Take a second to do absolutely nothing.

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Whatever works for you.

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Hopefully this video has guided you

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to a place where you
feel a little bit better.

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Acknowledged.

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Connected.

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And in control.

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A little bit of yoga goes a long way.

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I commend you, I applaud you,

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I laugh with you, I am so proud of you

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and me for at least trying

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to use mindfulness and the tools of yoga

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to live in a conscious, happy way.

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Understanding that we
still get pissed off,

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and ticked off, and angry.

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It's part of being human, being awesome.

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So hopefully you feel
a little more balanced,

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a little more blissed out.

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Stay here as long as time allows,

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and when you rise up,

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see if you can let some of that

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energy that wasn't serving you,

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see if you can let some of that shit go.

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Leave it on your mat.

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Peace everyone.

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Namaste.

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(light acoustic music)