hey everyone welcome to yoga with

Adriene I'm Adriene and today we have

yoga for when you're in a bad mood okay

it happens you're in a bad mood you

don't know what to do you don't want to

do destructive things you don't want to

drink a bottle of tequila or do you

here's a little sequence that we put

together to support you this is a

request that I get a lot and so I

thought we would go ahead and do it and

I sequence to hopefully nurture you

support you help you help you feel like

you're not alone we all get in those

terrible moods and hopefully by the end

of it

you will have found what feels good

Child's Pose

you can use a blanket or a towel on the

knees if you need bringing them as wide

as your yoga mat bringing the two big

toes together and then just come on now

let's let's start right here right now

turning it around so I'll reach the

fingertips forward you can take your

eyes off the video here allow your

forehead that third eye point particular

to come to your mat if the shoulders

feel kind of tight or pinched here go

ahead and widen the palms a bit then

take a big breath in my friends and use

your exhale to just relax your heart

down to the earth big breath in and

wherever you are today take a nice

exhale out through the mouth we take a

second here just kind of bowing to the

big picture surrendering to that which

is greater than us and maybe already you

can find just a sense of ease or a

little joy and like yeah it's been a

tough day or things that have led me to

this point

you know I don't necessarily have to

attach myself to I can take this

opportunity to put them aside to let

them go or begin the process at least

we're just going to take a couple quiet

moments here if you're uncomfortable

here you have a couple options you can

lift up on the hips and bring the knees

underneath the hips and come to a more

puppy posture you can you know use a

block underneath the sit bones and come

to us here with the hands before it's we

have lots of options here

if extended Child's Pose is totally out

of your practice you can just begin this

practice in sukhasana with the head

bowing to the chest we have lots of

options so for me I'm hearing the sounds

of the birds outside you might hear them

do you might just close your eyes here

and relax your shoulders and just notice

how you feel

notice the quality of air in the room

begin to expand your awareness to the

sounds around you and again if you're if

you're frustrated just allow yourself to

feel that way and I invite you to use

this amazing tool that we have in yoga

of the breath to begin to soften

whatever that means to you begin to

lengthen the inhalation and begin to

extend or lengthen the exhale for your

last couple of moments or breath here

you might Rock the head gently side to

side kind of massaging that third eye

point nice easy kind gentle wake-up call

bringing ourselves out of that thinking

mind or the toxic thought world away

from your troubles and back to this

sense of ease sense of joy lives inside

you when you're ready spread the palms

super wide like starfish and lift your

heart to come up to all fours so we're

moving from the heart today lift your

heart all the way up walk your knees

underneath the hip points if you are in

cross-legged go ahead and me

here now on all fours

toes are in line with the ankles ankles

in line with the knees wrists underneath

the shoulders as you press away from

your yoga mat Rock front and back create

a nice long line from the crown of the

head to the tip of the tailbone then

find your alignment inhale in exhale out

through the mouth big breath in exhale

sigh it out and then we'll come into a

nice gentle stretching via cat cow big

breath in as you drop the belly open

your heart shoulders relax down and

close your eyes begin to curl the

tailbone under round the spine on a big

exhale navel to spine release the crown

of the head down continue in your own

rhythm in your own time keeping it soft

and easy

use your breath to stay in the moment

consider that energetic body here so

we're not just moving the spine but

really kind of waking up the energetic

systems the natis kind of saying okay

I'm going to cleanse and allow the you

know the the tools of yoga or the

nutrients of my practice to kind of

clear the path so that I can feel better

curl the toes under come back to a nice

long spine walk the palms forward just a

hair and then we're going to drop the

elbows down walk the knees back heart to

earth pose here I'm going to slowly open

up through the shoulders stretch the

belly and melt my heart back towards my

kneecaps stay rooted through your

knuckles here forehead may or may not

come to the floor here and we breathe

you might gently Rock the tail gently

side to side so this could just be a

nice shoulder opener or heart opener for

you just could be just a nice stretch in

the spine the back body or this could be

that and more this could be a moment

where you laugh something off maybe you

cry something out limit knows this is

totally an awesome shape you can just

like take a bird's-eye view of yourself

here think about this shape in other

cultures I mean this is a true surrender

I just kind of bowing to the big picture

again say you know it is whatever you

want it to be but just a little reminder

that there's there's lots in these

shapes let's not just be stretching

right okay from here I'm going to slowly

anchor my navel to my spine just for a

little support and come onto my belly

using the elbows and the palms to kind

of guide myself through I come to a nice

sphinx pose here person to the tops of

the feet press into the pubic bone find

length through the crown of the head as

you slowly open your heart forward press

into your foundation so press

the elbows press on all ten knuckles

inhale in smile exhale turn your nose

towards your left shoulder stretch

through the right side of your neck see

if you can engage through the legs maybe

even lifting the kneecaps a little bit

here as you breathe in and dropping the

chin to the chest as you breathe out

stay pressing up and out of your arms

your forearms here as you take the nose

to the right shoulder now breathe into

the left side of your neck stretch

stretch stretch lift your kneecaps

breathe in and exhale back to Center

awesome release everything draw your

palms underneath your shoulders curl

your toes under and strong like bull

press up to plank pose rock front

rock back Rock front rock back and then

sit it all the way to downward-facing

dog

awesome job my friends pedal it out find

a little movement man work through it

here big big breaths in through the

nostrils and big breaths out through the

nose or mouth you pick after a little

bit of movement find stillness draw the

tops of the shoulders away from the ears

inner thighs in towards each other so we

have these two spirals one going out and

one inner thighs going in find stillness

close your eyes hug your lower ribs in

just a hair breathe

awesome then soften through the knees

and go for a nice slow almost meditative

walk towards the front edge of your mat

so we're not here to taskmaster we're

here to find what feels good so enjoy

this walk up towards the front and then

enjoy your forward fold

grab the elbow so if it feels good

stretch the back body by bending the

knees as generously as you need close

your eyes relax your jaw Rock front rock

back breathe in and as you breathe out

drop the arms

inhale lift halfway long beautiful neck

use your exhale to float it down repeat

inhale lift up halfway

nice figure seven with the body here as

you play use your exhale to slide it

down and one more time inhale awakening

the spine supporting the bones exhale

come down great now we're going to do a

nice slow rag doll as slow as you can go

today slowly rolling up to a nice

standing position

and when you arrive take a couple

seconds

to lift and lengthen up through the

crown to relax your shoulders down away

from your ears to just notice where

you're kind of holding your weight on

your feet might Rock a little front and

back you might notice if you're

clenching in your butt or anywhere else

this kind of notice maybe you take some

loops of the shoulders maybe take some

circles with the nose maybe fix your

pants or your hair whatever it feels

good here massage the wrists and then

after you've kind of gone through these

things then bring the feet together and

come to stillness so I'll give you a

little bit of time to do whatever it is

that feels good and we'll meet in

Tadasana feet together in hands at the

heart

so when you arrive there we get to

deepen your breath spread awareness

through all four corners of your feet

and begin to draw energy up from the

soles of your feet let it travel up

through the arches of your feet the

kneecaps lift tailbone grows heavy and

we lift up through the heart

then find softness in the knees and on

an inhale we'll drop the fingertips down

to come a big full body stretch here

stretch reach for the sky and then

exhale down we go forward fold inhale

halfway lift exhale bow inhale step or

hop it back to plank stick with me hang

with me we don't have a very long

practice today so we're going to give it

our all we're going to work through it

we're going to pedal the knees here in

plank we're going to press away from the

yoga mat kind of dome through the upper

back body

so just stimulating the lines of energy

the meridians of energy work it out if

this if this brings on a breath that's

new to you that's here then we'll slowly

lower the knees down hug the elbows into

the side body and come onto the belly

big breath in as you lift up Cobra and

you might take a second here to just

find length and work it out use an

exhale to slowly release with control

curl the toes under back up to that

plank you got it ready inhale in exhale

press up Rock front rock back Rock front

and then take it to downward facing dog

inhale in through the nostrils exhale

blowing air through your ankles heyo

inhale in exhale let something go blow

it out through your lips email it exhale

out awesome

repeat the slow walk from before up

towards the front edge or bend your

knees generously and practice hopping up

towards the front edge

and exhale forward fold inhale halfway

lift exhale down inhale reach the

fingertips all the way up reach for the

stars exhale hands at the heart

interlace the fingertips press the palms

forward up and back feet are together

here

climbing up up up stretching the side

body then inhale looking up towards the

thumbs exhale take it to the right

inhale to Center take it to the left

inhale Center to the right inhale Center

to the left

bloods flowing the opposite direction as

we release the hands reach for the sky

one more time big breath in and then

exhale let it all go feels awesome cool

so from here I'm going to bring the feet

hip width apart I'm going to go into a

little balancing sequence but it's not

going to be too challenging so we'll

work at different levels first level is

big toe come onto your right big toe and

hang out here palms together at the

heart here lifting the sternum to the

thumbs

maybe you begin to lift the big toe up

maybe not just playing here working on

hugging into the midline we're going

into tree so taking a step further you

might grab that right ankle maybe bring

that right heel up towards your Center

here maybe it presses into the left

thigh and the left thigh back everyone

tuck your pelvis tailbone grows heavy we

can also practice this below the knee or

if you're on the big toe here you can

begin to turn out through the hip and

practice here so the great thing about

balancing poses is they kind of require

our attention they require our focus

which can be great if you're having a

bad day because you kind of anchor your

attention on your breath and you have to

focus on your day

focus on what's going on in the body and

support yourself if you're feeling

adventurous or feeling a little freedom

maybe you take mudra and the hands or

maybe take it from variation with the

arms if you're feeling really frisky you

might even take it forward fold here you

know you never know

beginners maybe hold off on that so

we're taking variations we're holding

onto our balance for remembering the

importance of taking responsibility for

our own happiness in balancing postures

and in life and however you want we'll

slowly release and you can either let it

go today normally I say come out with

control and grace sometimes it's just

good to let it go or maybe you come out

with a more controlled pace same thing

on the other side so one thing I love

about the channel is we're like so

diverse right we are all different

levels we have many different age groups

body types cultures practicing so all

the more reason I think for us all to

give ourselves permission to even just

have a tree pose here lifting the big

toe up and down kind of working on you

know not collapsing that hip or whatever

it is you're working with and then when

you're ready come into the shape maybe

it's not today tailbone grows heavy we

press the right thigh back into the left

foot top of the left thigh bone excuse

me

melts down in a way we find that

rotation we begin to open up through

here lift your heart everyone take a

mantra or take an arm variation if that

feels good

and we focus back in on the breath when

you feel satisfied we'll come out of the

pose and we'll come back to the head of

the mat if you aren't there already

take a big sweeping breath in inhale

reach it up exhale down you go step or

hop it back to plank try slowly lower

down to your Cobra or chaturanga to

upward facing dog inhale open your heart

exhale downward facing dog

big breath in big breath out drop the

left heel lift the right leg up high

bend your right knee squeeze it up and

in come to a nice lunge pivoting on the

back foot will rise up strong warrior

one inhale in exhale relax your

shoulders down inhale in exhale charge

your left inner thigh strong foundation

here big breath in and then on an exhale

we'll open out warrior two big breath in

big breath out big breath in big breath

out dropping the left fingertips down we

carve a line through space pivot on the

back foot come to a nice strong high

lunge well I'm going to do one high

lunge on each side so dig deep breathe

deep lengthen tailbone down navel and

pull the right hip crease back smile

strong warrior and then exhale down you

go great step the right toes back come

straight to your downward dog drop the

right heel lift the right leg excuse me

left leg high yellow bend the left knee

squeeze it up and into your lunge

nice low lunge here then when you're

ready pivot on the back foot reach the

fingertips up we come to warrior one you

know that that phrase be a warrior not a

warrior we can apply that here I like it

cheesy

like inhale warrior one big breath in

stretch exhale dig into your foundation

draw energy up from the centerline find

your breath so important then when

you're ready take it out to warrior two

pull the pinkies back find your breath

our practice is almost done we're about

to flip our burgers and take it down

anyway

breathing deep okay here we go

dropping the right fingertips down pivot

on the right toes strong high lunge

eventually we want to get this left hand

parallel to the mat but maybe not today

right so just a place to work towards

you might bend your right you scoop the

tailbone under here if it feels right

inhale and hug everything to the midline

remember you are responsible for your

own happiness and that is a tough thing

sometimes but it's also a beautiful

thing so one more breath here as you

spread your fingertips in celebration of

just that big breath in and exhale

release down awesome plant the palms

step the left toes back if you want to

sneak in a vinyasa here you can

otherwise we'll lower the knees walk the

big toes excuse me the knees together

big toes to touch and we come into a

full Child's Pose swimming the arms

around forehead to the mat below asana

take about five awesome quiet breaths

here to just be

soften through the fingertips use your

breath to stretch the back body

hmm awesome rod bring the palms up

slowly will rise up bring the knees as

wide as the mat big toes still together

just like we were at the beginning of

our practice and if you know me you know

where I'm headed

nothing will change your day around or

piss you off just King like a lion's

breath and we're actually going to do

full lines pose today so knees are wide

toes are together I'm not just

loosey-goosey in my legs ok that's how

we have knee issues ok so I'm a little

bit engaged in my legs pelvis tilts out

I'm like I'm conscious still of what's

going on down below graded by its

Adriene ok turn the fingertips towards

you stretch the arms and if you're new

to the practice you might be like whoa

can't do that so you can stay on your

fingertips here like this loop the

shoulders forward up and back fine

length nice tilt through the pelvis and

here we go we're going to do three Lyons

breaths

don't you dare just sit there and watch

me do it do it with me here we go big

breath in through the nostrils exhale

Lions breath tongue out full Lions pose

go for it let it go awesome slowly

release off the wrists little counter

pose here as we come to thriller arms or

zombie arms here stretch great that will

come to all fours

walk the knees together swing the legs

to one side and slowly come through to

seated awesome work my friends if you're

new to the Lions breath we have a whole

video on lions pose

that's quite embarrassing for me and

hopefully quite fun for you ok

so we'll bring the hands behind the

thighs here and then with control might

as well enjoy this slow roll down

engaging the core engaging your Center

massaging the booty if the legs come up

no worries slowly we roll down and then

eventually we'll hug the knees into the

chest give yourself a big ol hug never

was there a more important day right and

doing this yoga if you're in a bad mood

to give yourself a nice big hug here

draw the shoulder blades down the back

body also then release the soles the

feet to the mat interlace the fingertips

behind the right thigh sand the left I

don't know what's wrong with me today

left heel up just did it again right

heel up towards the sky you know all

everyone every yoga teacher is human and

makes mistakes but I really don't make

so many left and right mistakes and I

think I have allergy brain Thank You

Austin allergies at least the Sun is out

okay pressing the right hamstring into

the palms if you have a block it's super

awesome to press the Block into your

hamstring and press the hamstring into

the blocks I have this definite push and

pull going on here so I'm not just kind

of hanging out I'm really engaging you

can point and flex your right foot you

can keep the left foot

on the ground or next step is to extend

the left leg out long and I'm going to

find that same sit bone to heel

connection here so you might be here if

you have a strap you might be here might

be here stay here or last layer - this

is I'm going to slowly anchor navel to

spine and peel the nose up towards the

top of the thighbone or the knee again

you might be here you might be here here

all these options

notice how your yoga mat is supporting

you your yoga practice how's your back

in this moment see where I'm going with

that big breath in use an exhale to

release everything down full body

stretch exhale big bear hug hug your

knees in towards your heart same thing

on the other side right foot to the

earth interlace behind the left

hamstring

so on the left leg up high begin to

breathe deep if you know where you're

going you can go ahead and go there

closing the eyes trusting yourself

listening to your breath

I might extend the right leg out next

layer is you might begin to peel the

nose up towards the knee

wherever you are take one more big

breath in here feel your lower back

supported your core engaged stretching

the legs nice and long exhale full body

stretch big breath in and then once

again we'll hug the knees in this time

we'll grab the inner arches of the feet

for a little strut posture so feel your

back support and lengthen your tailbone

down and towards the front edge of your

mat you can hang out here or you can

grab the outer edges of your feet never

was there a day where maybe a little

happy baby playtime would feel nurturing

good maybe even a little play for silly

foursome and I think that's good in

terms of turning our moods around our

days around and it's from this happy

baby that then I will ask you if there's

anything else in your body that you want

to do before we head into shavasana so

maybe it's a bridge pose maybe it's a

supported bridge pose if you have a

block set to bun asana which we also

have a video for maybe you're ready for

shavasana so you head straight there

maybe you do some reclined pigeon

recline one legged pigeon on both sides

maybe you take a nice juicy twist

to let go of any other BS maybe you're

carrying in your body or just like a

camera and with reclined twist because I

know I need detox a little more I'm

still feeling a little frustrated or

whatever so I'm you know I'm kind of

getting in the habit definitely in my

public classes but a little bit on the

channel too of like inviting you to ask

yourself what do I need and what am I

going to do to fulfill that because for

me that's that's the yoga and that's

really what makes this experience yoga

to me and different from a lot of other

yoga experiences just in my opinion so

ask yourself what do I need

maybe I mean let's be honest maybe

you're feeling a little bloated take

that twist or maybe you come for a

couple like yogi bicycles

so to each his own and then when you're

done working I invite you to either

pause the video or get up really fast

and go find a pillow or blanket or

something that makes you feel good

and if you're hot and it's nothing

that's far - now we're going to set

ourselves up for some extra TLC and

shavasana so again I have bolsters and

we have blocks and stuff but I'm just

going to use a basic pillow and blanket

because I feel like that's something we

all have maybe and if you do give thanks

that you do because plenty of people

don't have filling it's actually and

we're just gonna get comfy just kidding

okay so I have a pillow here and a

blankie a soft one I'm gonna cover

myself up I'm gonna allow my arms to

rest gently at my sides if you're still

working you can just kind of let this

video roll out there's no outro on the

video today so that you can hopefully

move from your yoga practice into a

little meditation even if you don't

meditate you might surprise yourself

just a couple moments or maybe longer

maybe fifteen minutes of stillness of

allowing yourself to be with your breath

its natural rhythm so hopefully by now

you're getting a little comfy and as you

do so I just invite you to take a nice

conscious big breath in and then

together we'll choose to let it go close

your eyes

you might practice the mantra allow

release let go totally hear the wind

chimes on my front porch it's awesome

soften through the fingertips soften

through the toes you might even let your

lips part let your mouth open

a little bit of yoga goes a long way a

little bit of conscious breath fuels the

system a little bit of awareness really

nurtures the heart allows us to take a

break from the thinking mind that is so

awesome and wonderful it just gives it a

little break there's a whole crazy world

of thoughts that when manifested can

really take control and so if we allow

negative thoughts or bad thoughts to

take control it's easy to get swallowed

in that bad mood and that's totally okay

but if you're here with me now listening

to this I think you've made the right

choice to use your awareness of the

power of awareness to think thoughts and

move the way that in a way that supports

you doesn't harm you

move and think in a way that doesn't

sabotage you but that makes you feel

good thank you for sharing your time

your breath and your practice please

stay here as long as time allows we'll

let the video roll on a little bit with

you to support you in this quiet time

take good care

you