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- Hey everyone, welcome
to Yoga with Adriene.

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I'm Adriene, 
and you requested it,

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a little rainy day yoga for ya.

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So whether it's 
sunny or rainy outside,

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if you're just looking
for some cozy, comfy,

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feel good yoga, this is
the practice for you.

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So, hop into something 
extra comfy today,

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and let's get started.

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(upbeat music)

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Alright, so we're going to begin

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in a nice, comfortable seat.

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Go ahead and lift the 
hips up on a blanket

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or a block, or a couple
of towels if you need to,

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and a great way to gauge
that is if you feel like

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you are not able to lift
your chest or garner

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any length in the spine, 
if you feel like you're here,

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it might be a good 
idea to lift the hips

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so that you can find
a lift and a grounding

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in the lower body.

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So we'll come into a
nice, comfortable seat,

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and we're actually gonna
start with a big hug,

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which sounds kinda cheesy, 


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but it's perfect 
for a rainy day,

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whether it's rainy on the
inside or rainy on the outside.

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Just take a second to wrap
the arms around your bod

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and take a deep breath in.

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And relax the shoulders
as you breathe out.

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Maybe close your eyes
for this next breath,

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taking a big inhale in 
through the nose.

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And out through the 
nose or the mouth.

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Just giving yourself 
a nice, big hug.

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And then release.

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Put the opposite arm on
top and same thing, inhale,

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lifting up through the 
chest and exhaling,

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grounding through the shoulders.

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And inhale, lots of love
in as you give yourself

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a big ole bear hug.

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And exhale, release.

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Awesome, so now we're
gonna take the left heel in

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and the right leg out long.

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Again, it's nice to 
sit up tall here,

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so if you need to lift
the hips on something,

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take a moment to pause
the video and get comfy.

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So we have the 
right leg out long,

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the left heel drawing 
into the center.

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Take the fingertips, 
bring them to your temples.

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You're just gonna give
yourself a little bit

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of a temple massage.

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And as you do this,
you can close your eyes

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or soften your gaze,
and just start to notice

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what's going on 
in the lower body.

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Grounding down through
the tops of the thighs

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as you, got so 
relaxed there, already,

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as you lengthen up 
through the crown,

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lift up through that 
center plumb line.

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Sweet, now drop 
your fingers to your jaw

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and begin to activate
through your right toes

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if you haven't already.

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And as you give yourself a
nice jaw massage here, enjoy,

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and also, pay attention 
to the lower body.

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So, can you ground down 
to sit up a little bit taller?

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Cool, take a deep breath in.

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Relax through the jaw 
as you breathe out.

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Sweet, and then we'll 
release the hands.

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Left hand or left fingertips
are gonna come to the earth

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and we're gonna 
reach the right hand,

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right fingertips all 
the way up and over.

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Inhale, side body stretch here.

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Keep it nice and 
soft and easy today.

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And exhale through center.

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Inhale, other side, 
stretch, breathe.

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Exhale through center.

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Inhale, soft and sweet.

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Exhale brings you through,
and inhale, reach.

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Exhale brings you through.

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This time, inhale reach,
turn the right toes in

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and we're gonna press 
into that outer edge

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of the right foot as you
lift the hips up, big stretch

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to lift, and then exhale
to release, awesome.

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Turning towards 
the right toes now.

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Take your time.

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We pull back through 
the right hip crease.

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Prepare for head to knee pose,

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so you're gonna just
kind of bring your hips

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to look past your right toes.

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Then inhale, reach up.

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Ground down through
the tops of the thighs,

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and exhale, 
slowly coming forward,

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keeping the chest as 
open as you can,

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bending that knee 
as much as you need to.

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Find what feels good here.

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Nice, long deep breath,

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stretching through 
the back body.

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Maybe in time we get a little
bit closer, head to knee,

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but you can just 
be right here, breathin',

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maybe finding a gentle sway.

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Wherever you're at, close
your eyes or soften your gaze

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for one more breath cycle.

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In, and out.

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And we'll ground 
down through the body,

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down to the earth, and 
slowly rise up, nice and slow.

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Pause, inhale in.

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And exhale, release.

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Beautiful.

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Right heel is gonna come in.

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Left leg's gonna go out.

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Take your time.

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I really invite you to just
enjoy, relish in this floor

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time, just remember 
when you were a kid

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and you used to just roll
around on a rainy day

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and just kind of go
with the flow, and play,

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use your imagination.

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Use this time for that.

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Take this time for you.

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So right heel comes in
and left heel goes out.

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And we get centered 
back on our mat,

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head over heart, 
heart over pelvis.

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So we're not quite facing
those left toes yet,

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facing the center, 
and just sit up nice and tall

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and notice how 
this side's different.

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And then take the fingertips
to the temples once again,

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and start to breathe and relax.

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So finding that 
active lower body,

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but in a nice and 
fun, lovely way,

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so you don't have 
to force or ground.

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And then drop the 
fingertips to the jaw.

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Soften through your jaw.

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If you're not givin'
yourself a jaw massage

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on the regular (laughs),

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you're missin' out.

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Deep breath in.

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Long breath out.

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Cool, and release.

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Right hand or right
fingertips to the earth,

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and left fingertips 
reach up and over.

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Side body stretch.

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Again, no need to 
be rigid or force it,

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just soft and easy today.

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Inhale, exhale through center.

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Inhale, side body 
stretch to the left.

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Exhale through center.

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Inhale to the right.

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Exhale through center.

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And inhale to the left.

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Exhale through center, 
awesome, yummy.

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Inhale to the right, this
time turn the left toes in,

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anchor through the outer edge.

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It's like a Warrior Two 
back foot here.

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As we inhale, open up.

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Lift the hips, 
stretch, and exhale,

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drawing the navel in to release.

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(exhaling breath)

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Great, turning towards 
the left toes.

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So the more you repeat
that little sequence,

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the more fun it becomes,
kind of smoothing it out.

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We pull the 
left hip crease back,

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active through the toes here.

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Inhale, reach for the sky.

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And exhale, forward fold.

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So take your time here.

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Maybe a little massage.

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Maybe you smell your armpits.

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Maybe you close your eyes.

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And give the 
thinking mind a break.

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(breathing)

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Wherever you are, 
take a deep breath in.

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Long breath out.

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And then nice and slow, 
rooting down through the

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sitting bones, through the
buttocks, to roll up.

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And take a second here 
to inhale, fill up with air.

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And then exhale, let it all go.

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Beautiful, we're gonna 
come to all fours.

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Take your time, imagine
you're moving through jello

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or through water, soft and easy.

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Come to a tabletop position,
spread the palms super wide,

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and then when you're ready,
inhale, drop the belly.

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Open the chest.

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Maybe looking up 
or closing the eyes,

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sending awareness through
that third eye point.

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On an exhale, rounding through.

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Navel draws down, chin to chest,

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nice and slow today.

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And inhale, drop the
belly, open the heart.

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Exhale, rounding through.

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Let's do one more, 
inhale, open the chest,

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stretching through the belly.

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And exhale, rounding through.

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Fabulous, 
walk the knees together.

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Keep the toes pointed,
so the tops of the feet

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press into the earth, 
and nice and slow,

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we'll send the hips back, 
but really reach

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the fingertips forward.

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Reach, reach, 
reach, reach, reach.

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Claw the fingertips 
into the ground.

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Then tops of the
shoulders are gonna rotate

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away from the ears, 
so the elbow creases

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are shining up towards the sky.

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Take a deep breath in.

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And then exhale, 
chin to chest, Child's Pose.

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Close your eyes here.

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You might gently rock the
forehead a little side to side.

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I invite you to deepen 
your breath here.

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Again, give your 
thinking mind permission

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to just soften and let go for
the next few more minutes.

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(sighing breath)

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Awesome, then pressing
into the fingerprints,

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we'll come back up to all fours.

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We're gonna lift the right
toes up towards the sky.

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Inhale, open the chest,
smile, and draw the shoulders

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away from the ears.

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And then exhale, 
stepping it all the way up

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into a nice, low lunge.

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Walk that left knee
back if it feels good.

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Come on to the fingertips.

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Open up through the chest.

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Soft in the neck.

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Soft in the jaw.

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Inhale in.

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Exhale, slowly walking 
the right foot

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over towards the left
side, One-legged Pigeon,

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nice and slow.

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We get settled in here.

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Gonna be here 
for a couple breaths.

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Press into the top 
of that back foot.

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Inhale, open the chest.

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Lift your heart, 
long puppy belly here.

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And then exhale, bowing forward.

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Can take any 
variation you like here,

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you can even go 
for the quad stretch

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by bending your knee.

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Wherever you are, invite
nice, long, loving breaths

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in and out through the nose.

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Maybe closing the eyes
once you feel comfortable.

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Keeping an awareness in the
shoulders here big time.

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And then maybe you find
soft, gentle swaying motion

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in the hips or maybe even
come up onto the fingertips

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to find that in the 
head and the neck.

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If you're in another variation,

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go ahead and come 
back to center now,

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and then we'll 
press into the palms.

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Alright, let's take one
big cleansing breath here.

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As you press into your
feet, lift your heart,

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inhale in deeply.

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And with your exhale, release.

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Wash all your cares away.

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Forget your troubles.

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Press into the palms
slowly as if you're moving

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through water here guys, 
nice and slow.

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Bring the knees back together.

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And have a little fun
wagging the tail one way

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and then the other.

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(laughing)

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Just waggin' your tail.

254
00:12:22,308 --> 00:12:24,297
And then putting it on YouTube.

255
00:12:24,297 --> 00:12:26,012
Okay, here we go.

256
00:12:26,012 --> 00:12:28,414
Second side, press into
the top of the right foot.

257
00:12:28,414 --> 00:12:30,850
Lift the left toes 
all the way up.

258
00:12:30,850 --> 00:12:32,919
Tops of the shoulders
draw away from the ears

259
00:12:32,919 --> 00:12:34,821
as you find length 
through the front body.

260
00:12:34,821 --> 00:12:38,658
Inhale, and then exhale,
drawing that left knee

261
00:12:38,658 --> 00:12:42,128
all the way up into 
your nice low lunge.

262
00:12:42,128 --> 00:12:44,497
Gently walk the right knee
back if it feels good.

263
00:12:44,497 --> 00:12:46,399
Front knee over front ankle.

264
00:12:46,399 --> 00:12:48,968
And you find a little lift.

265
00:12:48,968 --> 00:12:49,802
Breathing.

266
00:12:56,275 --> 00:13:00,079
Let go of any tension
in the face, in the jaw.

267
00:13:02,915 --> 00:13:05,818
And then slowly walking
the left foot over.

268
00:13:05,818 --> 00:13:09,455
Take your time here
coming into your Pigeon,

269
00:13:09,455 --> 00:13:12,525
noticing the 
sensations on this side.

270
00:13:13,760 --> 00:13:17,296
Taking a moment to really
root through that back foot.

271
00:13:17,296 --> 00:13:19,799
And again, yogi's choice
here, any variation,

272
00:13:19,799 --> 00:13:24,103
just you gotta bring the nice,
loving, cleansing breaths.

273
00:13:24,103 --> 00:13:25,371
Trust yourself.

274
00:13:26,906 --> 00:13:28,207
Go the distance.

275
00:13:32,045 --> 00:13:35,615
And then we find a place
where you can really dwell

276
00:13:35,615 --> 00:13:37,250
for a couple breaths.

277
00:13:37,250 --> 00:13:39,585
(breathing)

278
00:14:07,146 --> 00:14:08,715
And then if you're 
in the quad stretch,

279
00:14:08,715 --> 00:14:10,383
slowly come back to center.

280
00:14:10,383 --> 00:14:13,119
If you're in a sleeping,
One-legged Pigeon,

281
00:14:13,119 --> 00:14:14,554
slowly rise up.

282
00:14:14,554 --> 00:14:15,788
Take your time.

283
00:14:17,890 --> 00:14:19,759
Big cleansing breath here.

284
00:14:19,759 --> 00:14:23,096
Inhale in deeply 
as you lift your heart.

285
00:14:25,131 --> 00:14:28,000
And then exhale, let it go.

286
00:14:28,000 --> 00:14:31,437
This time, coming on to the
outer edge of that left hip.

287
00:14:31,437 --> 00:14:33,272
Swinging the right foot around,

288
00:14:33,272 --> 00:14:36,976
bringing the soles of the feet
together for Cobbler's Pose.

289
00:14:36,976 --> 00:14:40,784
Take your time here, 
nice and slow.

290
00:14:43,883 --> 00:14:46,219
Take the thumbs to 
the arches of the feet.

291
00:14:46,219 --> 00:14:49,222
Give yourself a 
little massage here.

292
00:14:52,158 --> 00:14:54,433
Bonus, bonus practice.

293
00:14:55,862 --> 00:14:58,731
And then just like we
did at the top of class,

294
00:14:58,731 --> 00:15:01,200
top of class (laughs), sure,

295
00:15:01,200 --> 00:15:02,535
when you were 
massaging your temples,

296
00:15:02,535 --> 00:15:05,287
see if you can ground down
through the tops of the thighs

297
00:15:05,287 --> 00:15:09,941
a bit here, finding that
opposition of grounding

298
00:15:09,941 --> 00:15:14,226
as you lift up through 
the center line,

299
00:15:14,226 --> 00:15:16,516
the plumb line, the spine.

300
00:15:18,317 --> 00:15:20,987
And take one more deep breath
here as you lift the chest

301
00:15:20,987 --> 00:15:24,590
even more and ground 
the shoulders down.

302
00:15:24,590 --> 00:15:27,126
And then exhale, bending
the elbows left to right.

303
00:15:27,126 --> 00:15:30,551
We come to fold nice and slow.

304
00:15:38,271 --> 00:15:39,605
Close your eyes.

305
00:15:41,340 --> 00:15:45,244
Send awareness, love,
breath to the lower back.

306
00:15:53,419 --> 00:15:56,656
And then inhale, 
find length in the neck.

307
00:15:56,656 --> 00:15:57,890
And exhale, release.

308
00:15:57,890 --> 00:16:02,061
Tuck the chin into the
chest and slowly roll it up.

309
00:16:02,061 --> 00:16:03,796
Grab the shins or the ankles.

310
00:16:03,796 --> 00:16:06,299
Inhale, squeeze the
shoulders up to the ears.

311
00:16:06,299 --> 00:16:07,700
Inhale, smile.

312
00:16:07,700 --> 00:16:08,768
Life is good.

313
00:16:10,203 --> 00:16:13,005
And then exhale, let it all go.

314
00:16:13,005 --> 00:16:13,840
Fabulous.

315
00:16:13,840 --> 00:16:15,775
We're gonna come 
to our backs now.

316
00:16:15,775 --> 00:16:16,909
Fabulous work everyone.

317
00:16:16,909 --> 00:16:17,743
Take your time.

318
00:16:17,743 --> 00:16:21,914
Again, moving through water,
having some fun today.

319
00:16:28,087 --> 00:16:29,956
And when you arrive,
snuggle the shoulder blades

320
00:16:29,956 --> 00:16:31,591
underneath your heart space,

321
00:16:31,591 --> 00:16:35,761
and walk the heels up
towards the fingertips.

322
00:16:35,761 --> 00:16:38,331
Toes pointing forward.

323
00:16:38,331 --> 00:16:39,699
Press the palms into the earth

324
00:16:39,699 --> 00:16:43,069
or you can even grab the outer
edge of your yoga mat here.

325
00:16:43,069 --> 00:16:44,937
And inhale, press into the feet.

326
00:16:44,937 --> 00:16:48,207
Lift the hips, 
tailbone lifts up.

327
00:16:48,207 --> 00:16:50,476
We squeeze the thighs together.

328
00:16:50,476 --> 00:16:51,677
You can imagine a block there,

329
00:16:51,677 --> 00:16:53,846
so just don't let 
them splay out.

330
00:16:53,846 --> 00:16:56,816
Knees stay stacked over the
ankles though as we lift up.

331
00:16:56,816 --> 00:16:58,217
Nice massage in the spine here.

332
00:16:58,217 --> 00:17:00,386
You might open 
the palms at the top

333
00:17:00,386 --> 00:17:02,688
and then exhale, release.

334
00:17:02,688 --> 00:17:03,890
Close your eyes.

335
00:17:03,890 --> 00:17:05,491
You know what you're doing here.

336
00:17:05,491 --> 00:17:07,827
See if you can really
articulate through the spine.

337
00:17:07,827 --> 00:17:09,962
So once you feel
comfortable, close your eyes.

338
00:17:09,962 --> 00:17:11,696
We're gonna do two more.

339
00:17:11,696 --> 00:17:13,366
Inhaling to lift up.

340
00:17:14,934 --> 00:17:17,703
Really slowing it down
as you lift the chest

341
00:17:17,703 --> 00:17:21,273
to the chin, and then lift
the chin towards the sky.

342
00:17:21,273 --> 00:17:22,407
Find length.

343
00:17:22,407 --> 00:17:23,242
Oh yeah.

344
00:17:24,911 --> 00:17:27,331
And then release.

345
00:17:29,215 --> 00:17:31,284
And then soft and easy, 
one more time.

346
00:17:31,284 --> 00:17:33,452
See if you can take
out all the hard edges,

347
00:17:33,452 --> 00:17:34,387
whatever that means to you.

348
00:17:34,387 --> 00:17:39,058
Just soft and smooth, inhale
lifts you up nice and slow.

349
00:17:39,058 --> 00:17:42,061
Chest to chin, 
chin towards the sky.

350
00:17:43,229 --> 00:17:47,396
And exhale, 
releasing it down, fabulous.

351
00:17:47,396 --> 00:17:50,536
Texas T, here we come, 
palms face down,

352
00:17:50,536 --> 00:17:52,805
send the 
fingertips left to right.

353
00:17:52,805 --> 00:17:54,240
Connect to 
your center, your core.

354
00:17:54,240 --> 00:17:56,442
As you press off 
the toes to lift up,

355
00:17:56,442 --> 00:17:59,111
tailbone scoops 
up towards the sky.

356
00:17:59,111 --> 00:18:00,880
And we find our reclined twist,

357
00:18:00,880 --> 00:18:03,749
sending the knees, 
the weight of the legs

358
00:18:03,749 --> 00:18:07,486
over towards the left,
as we maybe turn to gaze

359
00:18:07,486 --> 00:18:09,655
past the right fingertips.

360
00:18:11,657 --> 00:18:15,928
Maybe left hand comes to the
outer edge of the right thigh,

361
00:18:15,928 --> 00:18:18,164
just guiding it a little
deeper into the stretch.

362
00:18:18,164 --> 00:18:21,734
You can also choose to
extend that top leg.

363
00:18:22,702 --> 00:18:24,170
Alright, you gotta 
bring the breath,

364
00:18:24,170 --> 00:18:26,872
nice loving, cleansing breath.

365
00:18:26,872 --> 00:18:31,243
You might close your eyes and
hear the sounds around you,

366
00:18:31,243 --> 00:18:35,147
become aware of the
quality of air in the room.

367
00:18:37,370 --> 00:18:39,285
Relax your shoulders.

368
00:18:41,504 --> 00:18:43,656
Take one more breath in.

369
00:18:44,957 --> 00:18:47,893
And then use your exhale
to move from your center

370
00:18:47,893 --> 00:18:50,629
all the way back through,
knees wide as you come

371
00:18:50,629 --> 00:18:55,130
through center, and then take
it on over to the other side.

372
00:19:08,214 --> 00:19:10,983
Feel the support of the
earth as you breathe deep.

373
00:19:10,983 --> 00:19:13,552
Again, you can close your eyes
when you feel comfortable.

374
00:19:13,552 --> 00:19:15,254
Notice where you might
be holding or gripping

375
00:19:15,254 --> 00:19:17,556
and see if you can just
soften a little bit.

376
00:19:17,556 --> 00:19:20,726
So we're playing with
this idea of continuing

377
00:19:20,726 --> 00:19:24,310
with the action or keeping
up with the active body

378
00:19:24,310 --> 00:19:29,372
whilst not being rigid or
gripping or holding or pushing.

379
00:19:30,169 --> 00:19:32,238
Right, drop the struggle.

380
00:19:33,873 --> 00:19:34,707
Amen.

381
00:19:40,546 --> 00:19:43,182
And take one 
more deep breath in.

382
00:19:43,182 --> 00:19:44,784
And exhale, come back to center.

383
00:19:44,784 --> 00:19:46,252
Knees wide.

384
00:19:46,252 --> 00:19:49,288
Closing off with none other
than the Happy Baby today

385
00:19:49,288 --> 00:19:51,490
or Stirrup Posture, so we're
gonna start with Stirrup

386
00:19:51,490 --> 00:19:54,193
by bringing the hands to
the arches of the feet,

387
00:19:54,193 --> 00:19:56,195
and then kicking the feet up.

388
00:19:56,195 --> 00:19:58,998
If the hips are a little bit
too tight for you to do this,

389
00:19:58,998 --> 00:20:01,734
you can do one leg at a time.

390
00:20:01,734 --> 00:20:03,736
This fabulous variation.

391
00:20:05,871 --> 00:20:09,731
If you are playing 
with this posture,

392
00:20:09,731 --> 00:20:11,377
see if you can 
lengthen the tailbone

393
00:20:11,377 --> 00:20:12,712
towards the 
front edge of the mat.

394
00:20:12,712 --> 00:20:15,614
It's gonna be really
therapeutic for the lower back

395
00:20:15,614 --> 00:20:17,183
and the pelvis and the hips,

396
00:20:17,183 --> 00:20:19,251
and then try to kick your
feet into your hands,

397
00:20:19,251 --> 00:20:23,856
and then draw your elbows,
your shoulders down.

398
00:20:23,856 --> 00:20:25,121
Inhale in.

399
00:20:26,225 --> 00:20:27,426
Exhale, release.

400
00:20:27,426 --> 00:20:29,829
And then maybe 
we come into Happy Baby,

401
00:20:29,829 --> 00:20:32,364
outer edges of the feet,

402
00:20:32,364 --> 00:20:34,567
but you can also 
stay at the inner arches.

403
00:20:34,567 --> 00:20:37,136
Everyone lengthen 
tailbone towards the front.

404
00:20:37,136 --> 00:20:40,339
Find any movement 
that feels good here.

405
00:20:40,339 --> 00:20:44,009
Again, the image of us just
kind of playing inside,

406
00:20:44,009 --> 00:20:47,413
finding what feels 
good on a rainy day.

407
00:20:47,413 --> 00:20:48,514
Gettin' cozy.

408
00:20:53,986 --> 00:20:56,055
Take a couple 
more cleansing breaths.

409
00:20:56,055 --> 00:20:58,924
Pop your toes if you
need to, lick your lips,

410
00:20:58,924 --> 00:21:02,428
rotate the ankles, 
whatever feels awesome.

411
00:21:03,362 --> 00:21:05,564
(sighing breath)

412
00:21:05,564 --> 00:21:07,500
And then when 
you're ready, release.

413
00:21:07,500 --> 00:21:10,002
We started with a big hug,
we're gonna end with a big hug,

414
00:21:10,002 --> 00:21:11,804
so hug the knees into the chest.

415
00:21:11,804 --> 00:21:13,539
You can peel the nose 
up towards the knees

416
00:21:13,539 --> 00:21:15,207
if it feels good.

417
00:21:15,207 --> 00:21:17,555
Squeeze, hug, love.

418
00:21:18,344 --> 00:21:20,679
And then release everything.

419
00:21:22,681 --> 00:21:26,301
Come to lie in the Corpse Pose.

420
00:21:27,419 --> 00:21:30,923
Relax your feet, 
relax your hands.

421
00:21:30,923 --> 00:21:33,526
Take a deep breath in.

422
00:21:33,526 --> 00:21:36,796
And on your next exhale,
allow the weight of the body,

423
00:21:36,796 --> 00:21:40,866
the muscles and the bones to
relax completely and fully.

424
00:21:40,866 --> 00:21:42,482
Hmmmmm.

425
00:21:43,669 --> 00:21:45,004
Close your eyes.

426
00:21:46,438 --> 00:21:48,374
Take a moment to just again,

427
00:21:48,374 --> 00:21:52,302
listen to the sounds around you.

428
00:21:54,847 --> 00:21:59,042
Feel supported by 
this playful practice.

429
00:22:00,289 --> 00:22:04,323
And be proud that you took
some time for yourself.

430
00:22:04,323 --> 00:22:06,358
We have so many 
things at our fingertips

431
00:22:06,358 --> 00:22:08,360
on a rainy day.

432
00:22:08,360 --> 00:22:09,721
Netflix.

433
00:22:12,097 --> 00:22:13,265
Cell phones.

434
00:22:13,265 --> 00:22:17,069
It's nice to also remember
to make a cup of tea,

435
00:22:17,069 --> 00:22:21,630
maybe have a yoga practice, 
read a book,

436
00:22:21,630 --> 00:22:24,690
write a letter,

437
00:22:24,690 --> 00:22:26,875
find what feels good.

438
00:22:29,682 --> 00:22:34,759
Rest, as my friend says,
"Dream, drool, relax."

439
00:22:37,189 --> 00:22:39,758
Let us know how 
you're spending your day

440
00:22:39,758 --> 00:22:43,629
outside of this amazing
yoga practice down below,

441
00:22:43,629 --> 00:22:45,898
and I'll see ya next time.

442
00:22:45,898 --> 00:22:48,734
Thanks for sharing 
your time with me.

443
00:22:48,734 --> 00:22:49,902
Namaste.

444
00:22:49,902 --> 00:22:53,239
(upbeat music)