hey everyone welcome to yoga with

Adriene I'm Adriene a travel edition

here we are in beautiful Los Angeles and

it's a beautiful day the breeze is

blowing there are lots of airplanes you

might hear them actually and I wanted to

hit the deck literally and find what

feels good we're doing a yoga for a

healthy liver this afternoon this is an

amazing practice to help you when you're

just feeling like you need a little

stimulation or you're feeling a little

tired or you need to kind of purify the

liver meridian this is going to be a

great practice for you to just kind of

get rid of the buildup of toxins and bad

stuff so that you can create space for

the good stuff let's hop on the mat and

get started

all righty my friends so we're going to

begin in a seated position just take a

second to get comfortable gather your

bearings get situated and then when

you're ready we'll extend the legs out

long

and then just nice and easy to begin

we're going to come into a bent knee

forward fold so this is just super easy

night nice and easy breezy so you can

just kind of fall into it take your eyes

off the video and again with the knees

bent we'll just allow the head to rest

over or maybe in between the knees what

if they don't quite get there all the

way that's okay

and all the shoulders relaxed maybe

allow the eyes to soften or close and

begin to notice your breath here

feet can be flexed or toes pointed just

a little bit of energy there whatever

feels best for you if you want to begin

to straighten the legs you can but just

lots of permission here to keep them

bent breathing into the back body and

then breathing into the lower belly

again it's okay to look at the video but

as needed but go ahead and allow

yourself

permission to let the weight of the head

go now the loud plain it's kind of fun

okay couple more breaths here really

truly breathe into your belly breathe

into your lower back body whatever that

means to you take bigger deeper breaths

then we'll slowly release begin to

straighten the legs and roll up awesome

all right keep the right leg extended

we're going to lift the left leg up

coming to a nice bent knee here and give

yourself a little bit of space between

your left heel and your right leg so we

don't have to be so tightly wound up

even though we're moving into twists we

can kind of keep the space that we need

so begin to lift up tall through the

spinal column stay grounded through your

right leg and we're just going to hug

that left knee in with your right elbow

so this is a familiar shape for a lot of

us and kind of gauge how close or how

far your left heel is and then again

nice and tall through the spinal column

think up as you breathe down into your

belly that can be a little advanced

especially for beginners lift and

lengthen up through the crown of the

head but as you breathe in you might

close your eyes and imagine the breath

going in through your nose and really

filling out through the lower belly so

it's kind of kind of counter to what

we're often taught in terms of breath

work we inhale exhale so instead we're

keeping the heart lifted spinal column

tall and we breathe in the breath

travels down breathe out travels up more

on that in the pranayama series on this

channel

okay so stay here if you want to release

the left fingertips behind you can if

you want to go a little bit deeper you

can bring the outer edge of your right

elbow to the outer edge of your left

knee coming into the twist here but also

you can release the right fingertips to

ground and still work on this twist

really thinking about it from the base

of the spine all the way up so try to

resist the urge to crank or lean back so

really asking right

for a nice loving squeeze in the lower

body never thought I'd say those words

okay one or two more breaths here

then we'll gently release when you

release try not to collapse in the spine

keep it nice and tall so this is

deceivingly hard work it might seem kind

of simple but it's really good if you

really work from the inside out keep the

left leg where it is keep the right leg

where it is in just a little counter

twist here again breathing into the

lower belly right fingertips swim behind

and left palm can either come to the

outer edge of the right thigh or

fingertips to the mat and we breathe

so as I'm breathing in my lower belly my

belly expands breathing out it retracts

in breathing in belly expands like a

balloon

breathing out it retracts in keep that

left knee hugging and press into all

four corners of your left foot if you

need to give yourself a little more

space take it

and when I said there were gonna be a

few planes I meant a million ha ha let's

roll with it

and then I'll gently release it back to

center and I'm going to switch the same

little ditty on the other side extending

through the left leg bending the right

knee super important to kind of pay

attention to all four corners of the

right foot right right

firming down through the left thigh

bones sitting up nice and tall just

taking your time with all of this today

just so we're a nice action and in good

alignment and then when you're ready

hugging the right knee with the left

elbow so a couple things I should

mention if you're feeling like you're

leaning back into a dark hell then maybe

lift the hips up sit up on a blanket a

block a pillow give your hips a little

bit of lift so that you can find

lengthen the lower back body because we

really want to be able to breathe into

the belly in this seated twist so

revolving whenever you're ready right

fingertips can come behind again we can

hug the right knee and as we lift up

tall through the spine breathing into

the belly resist the urge to kind of

come into the magazine posture here and

really see if you can kind of cultivate

some energy in your lower belly whatever

that means to you I've read into the

back body whatever that means to you and

if you want to take it a little deeper

then you can bring the outer edge of the

left elbow to the outer edge of the

right knee lift and lengthen see if you

can begin to extend your inhalations

make them longer and then use that

exhale to release inhale fill er up

expand exhale draw the navel in and

release

one more

then gently back to center counter twist

so best you can pay attention to the

sensations of the body that's one of the

beautiful things about home practice or

backyard practice is you can kind of

move at your own pace and so I'm trying

not to rush this video too much I want

us to have a little bit of time in space

to just go okay I'm getting bored how

can I close my eyes and breathe breathe

breathe or wow it's amazing yoga works I

already notice the difference in my body

and my energy just attempting to find a

little bit of balance but you kind of

have to do your part right so breathe

deep couple more breaths here

when you get in the groove of the breath

or really feels awesome mmm no will

gently release cool bring the left foot

in cross the ankles

very gently ever so gracefully we'll

come onto all fours

great

take a second to bring the knees

together tops of the feet on the mat

send it back extended excuse me

well it's a child's pose and the arms

are extended forehead might kiss the mat

and take a couple breaths here again

breathing deep into the lower belly

breathing into the lower back body see

if you can feel your skin stretch as you

breathe in deeply you might begin to

cultivate an e je breath here

we'll slowly rise up come to tabletop

position one of my favs wrists

underneath the shoulders knees directly

underneath the hips adrian slides our

mic pack so discreetly and knees

underneath the hip points press away

from your yoga mat you know what to do

here press another tops of the feet take

a couple breaths here drawing the

shoulders away from the ears hugging the

lower belly up into the spine again

pressing away from your yoga mat doing

awesome everyone to check this line from

the crown of the head to the tip of the

tailbone

well press in our foundation and lift

the knees let them hover it doesn't have

to be a big lift just a little lift to

connect to your core draw the shoulders

away from the ears one more breath in

and out and release awesome cat cow take

it away

stretching the belly as your heart opens

forward breathe in exhale pressing into

your foundation all ten knuckles and

tops of the feet strong as we round

through the spine chin to chest navel

draws up and continue tailbone up

towards the sky heart forward breathe in

find what feels good here for sure and

then exhale curling the tailbone under

traveling up through the spine hugging

those lower ribs in really making the

most of it here great do one more moving

with your breath

great curl the toes under send the hip

points up and back downward facing dog

bend the knees generously here pedal it

out melt your heart back find what feels

good if you're new to the practice check

out the downward dog

foundations video in the foundations of

yoga playlist and take breaks whenever

you need to great drop the left heel

lift the right leg up high take a deep

breath in on an exhale squeeze right

knee in towards your heart navel up

towards the spine hollow up through the

upper back body strong pose here and

then step your right foot forward

awesome lower the left knee and just

take a second here to stretch it out so

to each his own here we sack front knee

over front ankle

we might Rock a little front a little

back

then I'm going to lift my back knee up

into my low lunge or I might find that

it's best for me to keep my knee on the

ground today so working at all different

levels here for sho deep breath in deep

breath out

hoy plant the palms step the right toes

back slowly lower to your belly inhale

to Cobra big breath in press in your

foundation don't overdo it here just

nice and easy nice simulation than the

intestines here anyway so keep it nice

and low pull the elbows back one more

breath and then exhale release curl the

toes under press up to all fours or

plank take a deep breath in lift the

corners of your mouth slightly and then

send it back downward facing dog awesome

couple breaths here to just work it out

and when you're ready we'll drop the

right heel and take a deep breath in as

you lift the left leg up high

great inhale exhale squeeze the left

knee in towards your heart hollow

through the upper back body super strong

pose here core strengthener draw your

navel up squeeze squeeze squeeze and

then step it up into your lunge

awesome lower the right knee down and

stretch it out so you get a chance to

really kind of like find what feels good

for you maybe you're sore from sitting

in a desk if you're sore from a run or

cycle cycling bicycling so treat your

zone here also just nice little

reflexology moment to the very least for

your feet lift the back knee if you want

to give it a try nice low lunge inhale

everyone wherever you are loop the

shoulders let your heart radiate forward

grow long and the neck then plant the

palms slide the left toes back to plank

this time chaturanga to updog if you

want otherwise repeat what we did before

lowering all the way to the belly and

then coming up to Cobra so we have

options deep breath in everyone

long breath out as you send it to

Child's Pose keep the palms forward

again breaths rest the forehead on the

earth close your eyes and take a rest oh

my god this breeze is coming through

here hmm

you might say thank you here most

wonderful prayer read a quote today

about if thank you where the only prayer

we said we'd be set and I tend to agree

in this pose the shaped is kind of the

sweet surrender of sweet surrender pose

totally thank you post okay that's

enough Adrian here we go aha all fours

curl the toes under back to down dog

doing great everyone let's keep it going

bending the knees cultivating a little

bit of energy here here we go drop the

left heel lift the right leg up high

deep breath in on the exhale squeeze it

up in towards the heart hold here press

away from your yoga mat super strong on

the left heel and then step it up into

your lunge moving into a twist so you

can keep that left knee lowered or we

can keep it lifted we have options draw

the palms together super strong in the

legs lifting the heart up bend the left

knee scoop your tailbone underneath you

so we're kind of inviting you to go from

here to here so if you bend that left

knee you're going to allow for the space

to do just that then you can always

begin to straighten it again so we're

drawing the pelvis in underneath head

over heart heart over pelvis lift your

sternum to your thumbs awesome deep

breath in again we can always be here

deep breath in on an exhale move into

your twist

outer edge of the left elbow against the

outer edge of the right knee find that

push and pull that we've been talking

about for the last month we talked about

during August and the yoga Basics

sending the left heel back begin to

revolve if you want take the left hand

to a fist right hand comes on top grow

long through the neck long through the

spine breathe into your lower belly you

got this two more breaths

pulling the right hip crease back keep

going through your checklist stay

curious and then gently release with

control best you can take a rest or

slide the right toes back and move

through a vinyasa so this is your time

to play today I encourage you to repeat

the practice so they can you know these

moments can always change and will vary

from day to day based on how you feel

great we'll meet in downward facing dog

under the same thing on the other side

awesome work everyone drop the right

heel lift the left leg up high take a

deep breath in and on the exhale squeeze

the left knee in towards your heart hold

here hollow through the upper body navel

draws up up up and then step it up into

your lunge awesome again we have the

option to lower the back knee here loop

the shoulders draw the palms together at

the heart

namaste great bend the right knee so you

can find your alignment scooping the

tailbone down heavy and down tucking the

pelvis inner thighs squeeze together

lots of energy here then maybe we begin

to straighten that right leg and maybe

not or maybe it's on the earth great

inhale lift your sternum up to your

thumbs open your heart exhale journey

into your powerful twist here left hip

crease pulls back navel stays connected

to the spine I move with my breath you

can take your eyes off the video now and

really begin to find that push and pull

that press and squeeze finding a sense

of balance and ease as we work really

hard here

send the right heel back breathe breathe

breathe take the right hand into a fist

left palm comes on top maybe we grow a

little bit taller through the neck long

through the spine inhale in exhale out

one more breath awesome work everyone

gently release try to do with a little

control a little grace and same thing

we'll plant the palms slide the left

toes back and this time everyone come

all the way onto your belly if you want

to sneak in a little bit yeah so there

you rep it go for it

great so this time I'm going to lift up

into a Cobra trying to figure out how to

do this on this deck and I'm going to

send my left palm out

I think this way it will be better to do

it first followed by my right then I'm

going to bend my right knee this might

take a second for us to do this via

video but we can do it and I'm going to

send my right toes over towards the left

side of my yoga mat or my room or my mat

great then I'm going to allow my left

ear sorry to drop and I'm going to come

to either the sole of my right foot and

right palm here or so this option 1 be

super mindful if you're feeling any push

or press or pinch I should say that's

what I meant at all then you need to

come out of this or you can reach behind

and grab the right ankle inhale in

exhale flex the right foot kick out

breathing deep pressing through all 10

knuckles strong you might point the

right foot here if that feels better

and then gently release all the way back

same thing on the other side right hand

goes out left fingertips support bend

the left knee then check it out use your

left toes to take you over and around

can rest on the right ear here so

resting the head down option 1 sold the

right foot on the ground I'm at left

foot cut it or lots of breath here or I

reach my left fingertips around grab my

left ankle and find that kick super

important to stay connected through the

right hand here and again don't push it

listen to your body be kind great one

more breath and then we'll use the

exhale to release awesome super awesome

everyone draw the palms underneath the

shoulders inhale Cobra exhale release

inhale to all fours and exhale Child's

Pose this time full Child's Pose

swimming the fingertips around to the

back

a couple of nice sweet loving breaths

here close your eyes enjoy this last bit

of time on your mat this beautiful time

take in for yourself

awesome job everyone pressing the tops

of the feet connect navel to spine a

little energy in your belly and then

roll up here great we're going to shift

to the side almost done here really

awesome work everyone so worth the time

so if you're feeling a little anxious

stick with it so good to balance out the

system here I'm going to draw my left

heel in cross the right leg over coming

in to go mokou-san legs or cow legs so

important for me to keep a heavy base

here should protect the knee important

to keep a little brightness in the feet

to also protect the knee if your knees

come nowhere close to each other then

there's always opportunities to work

like this like so or maybe more in the

line of a fire log pose or even just a

cross leg position so let's give her a

try again keeping a nice weight in the

base of the pelvis and in the tail ball

and little brightness in the feet then

I'm going to bring my fingertips out to

the side take a deep breath in and a

long breath out deep breath in lift and

lengthen through the spinal column and

long breath out we find a little mula

bandha hear anybody on Abunda talk about

this more some of us have been chatting

about it I'm gonna find what feels good

group and then wherever you are take

your right hand down and lift your left

fingertips all the way up and over while

staying grounded strong in the sit bones

now check it out hug the lower ribs in

and reach further with the left

fingertips hug the lower ribs in and

reach further with the left fingertips

now take the biggest breath you've taken

all day into your lower belly feel that

breath as it travels down down down and

then exhale back to Center whoo yeah

baby left hand down right fingertips

reach up

stay grounded in the feet grounded in

your lower body or Foundation whatever

your shape looks like hug the lower ribs

in reach a little more hug the lower

ribs in and reach a little more great

back to Center and we'll switch the legs

here we go just keeping it real today

just fixing things exposing keeping it

keeping it homemade here we go so this

side is going to be a little bit

different of course taking me years to

get my legs even this close together so

if you're like you know just just be

mindful and for too many years I kind of

force myself into this pose it was very

uncomfortable and I feel like I honestly

had pain because of it so be really

mindful it's really important I mean I

know we say that all the time it's just

so important so if you're like yeah now

I'm just going to go here today then go

here okay everyone is different

especially in the hips so wherever you

are find your integrity find what feels

good and then we're just going to repeat

the same thing this time starting with

the left side so left palm will come

down or left fingertips and I'll reach

all the way up and over with my right

hug the lower ribcage in reach

close your eyes this time if you know

what you're doing and breathe deep see

if you can emanate energy awareness

through the app throughout the entire

body so even your left toes your

shoulder blades drawing in and together

and down great then gently come back

through Center and take it to the other

side

Yoga they turn behind the scenes today

exposed right palm down left fingertips

up man the air out here for all you West

Coasters super nice pretty beautiful

draw the shoulders away from the ears

close your eyes from these last few

breaths you got it

and then we'll come back to Center and

we'll begin to unravel the legs and then

you get to choose what poles you want to

finish in so it could be sukhasana this

meditation pose it could be a reclined

cobblers pose

it could be Child's Pose that felt

really good or it could be shavasana so

I'm going to go into shavasana

because that's my favorite one but I

want you to definitely pick one pose

before you finish today to just allow

the nutrients of your practice to settle

and seep in to allow the mind and body

just a moment of stillness or at least

an attempt to be still and to really you

know allow your hard work to work its

magic so come into that pose again it

could be a seated meditation it could be

corpse pose could be a reclined cobblers

pose that's this pose maybe you're more

comfortable on your belly and so you get

to decide I feel like it's kind of fun

and important and what's beautiful about

what we're doing here so come to your

final resting posture and then give

yourself permission to rest

super-important you know I'm kind of

joking but you know really truly this is

this is the important last step of your

practice today so make sure you take it

for yourself I send you my love wish you

the best

thanks for practicing with me and for

sharing your yoga practice with myself

and all the other people in this

community

have an awesome last posture at an

awesome rest of your day see you next

time namaste