hey everyone welcome to yoga with

Adriene I am Adriene and today we have a

sequence to beat the winter blues it's

colder than a witch's titty most places

even here in Texas and you know a lot of

us are cooped up and and are not able to

get moving in the way that we normally

do or that we'd like to it's actually

hardly very cold here today but they

have canceled everything here in Austin

Texas but so putting together a little

sequence just to get the body moving to

get the nervous system and really a

couple systems just kind of replenished

and happy so that you can beat the

winter blues so put on something comfy

get your coffee or your tea light a

candle and let's meet each other on the

mat

[Music]

all right so today we're gonna begin

flat on the back yay oh come to lie flat

and we'll take a second to just check in

with the body by pointing and flexing

the feet taking a nice deep breath in

and out

then inhale spread your fingertips super

wide stretching the hands as we reach

the arms all the way up and overhead hmm

and then same thing here pointing and

flexing the feet kind of noticing that

ripple effect in the body and this time

stretching the fingertips wide and then

clinching them into fists so we're

spreading them wide and back and forth

back and forth you can rotate the wrists

a little bit here you can close the eyes

and find your breath feel supported by

the earth here we've decided to take a

little time for ourselves to check in

with the body check in with the breath

and hopefully leave the mat feeling a

little stimulated Hale and a little you

know rejuvenated one more breath here

and then we exhale float the fingertips

down press the palms into the earth and

we'll hug the knees up towards the chest

go ahead and kick your toes up towards

your nose so that the lower back becomes

flush with the mat wrap the arms around

the shins and we chill here rocking a

little back and forth maybe tucking the

chin into the chest just slightly to

avoid kind of being here well finally by

tucking the chin into the chest

I'm on a rocky place here in the wood

floor I can hear it

all right well flex the feet here toes

up towards the ceiling relax your

shoulders down you can even tag a little

bit of weight in the elbows here just to

remind you to avoid kind of this

clinching and find space we have the

nice support of the earth here flat on

our back so use it grounding down

through the elbows we take a deep breath

in and on an exhale gently lifting the

head peeling up nose towards the knees

so it's really not about the knees

touching the nose here but it's about

the intention so if you have a nice big

chest or we're just working towards

creating more space in the spine be here

now enjoy this does it doesn't have to

be here just the intention of nose

towards the knee so it might be here or

might be here a couple more breaths here

let's do two more breath cycles in and

out if you're feeling yummy here you can

reach the fingertips towards the outer

edges of the feet you can even grab the

outer edges of the feet here again

notice I'm drawing the shoulders away

from the ears still keeping this

awareness this openness and the heart

and in the chest great inhale in lift

the chin slightly lots of space and on

an exhale we release

awesome cross the right ankle over the

left grab the outer edges of the feet

here or if that is seeming a little bit

tight you can grab the big toes with the

index finger middle finger and thumb

grab the big toes or the outer edges and

we're going to go for a little rock and

roll massaging the spine a couple times

here this is a great massage for the

spine this is also just a really nice

transition for me to remember my sense

of humor and find a little playful vibe

do it as many times as you feel

satisfied and then together we'll meet

in a nice cross-legged position tsukasa

know or we'll just take a second nothing

fancy here just

rolling the shoulders forward up and

back

lubing up the shoulders a bit and then

the opposite direction we're just gonna

kind of swim one at a time great and now

a gentle twist so I'm going to turn to

face you here right palms gonna come to

the left knee I'm gonna lift up through

the crown of the head left fingertips

behind again find that length up through

the crown heart open here chest open

take a deep breath in and on an exhale

we gently move into the twist so this is

definitely not about cranking into a

yoga pose but it's about maybe closing

the eyes and using your breath to

discover a little bit of space so you

can use that inhale to lift and lengthen

and the exhale to maybe journey a little

bit into your twist all right one more

nice deep breath in here and on an

exhale we gently melt it back to Center

and take it to the other side so left

palm comes to the right knee right

fingertips behind can't stress enough

how it's really not about the twist or

about the the look of the twist as it is

about the feel right so we inhale roll

up through the spine

the tendency here is to kind of do this

lean back so see if you can tilt the

pelvis find length if that means that

you don't go all the way then I say ease

up make some new discoveries here inhale

we lift in lengthen and exhale we

journey into the twist

one more deep breath in here and exhale

we melt it back to Center

awesome now we're going to come on to

all fours so from here you can just send

the palms forward and come to tabletop

position so we're just gonna stimulate a

little bit of that prana that Chi that's

been maybe a little stagnant I've been

watching some Netflix there are some

movies and we need to just kind of get

the energy going the energetic body

needs a little bit of a wake-up call so

wrists underneath the shoulders knees

directly underneath the hip points press

up and out of your foundation to roll

the shoulders away from the ears so what

I mean here is literally create space

between the ears and the shoulders let

the neck grow long inhale in exhale

press into the tops of the feet and let

the knees hover notice my gaze is

straight down not looking forward I'm

drawing my navel up towards my spine I'm

tucking my tailbone just a bit finding

length in the lower back and this

doesn't have to be a big lift guys this

is just a little hover again it's not

about this shape or creating the shape

it's about the experience here so right

away you can notice maybe a little shake

or that prana that Chi saying hello

insert your name hello Adrian and on an

exhale we gently release awesome curl

the toes under and send sit bones back

towards the heels

great widen the knees as wide as the mat

and then walk your palms a little bit

forward here inhale look forward

extension and on an exhale we melt the

heart to the mat forehead might kiss the

mat here you might just hover we can

find a little sway in the shoulders and

this should feel yummy opening the

shoulders melting the heart to the earth

again counter acting perhaps time spent

on the couch

great draw the navel to the spine and

rock back up to all fours walk the knees

underneath the hip points wrists

underneath the shoulders we're going to

come on to the tops of the feet here for

cat cow inhale scoop your heart look

forward and exhale it's Hawking the

tailbone in we travel up the spine chin

to chest and then finally the crown of

the head releases inhale scooping heart

pressing up and out of the palms and

exhale release - one more cycle

great then we'll come back to tabletop

position curl the toes under walk the

palms forward and keep the knees nice

and bent as you send the sit bones up

downward facing dog

so take a second here to pedal the feet

out I took my shirt in here don't lean a

xxx Yoga for the Blues although ya might

get a lot of hits on YouTube but that's

not what we're going for here people

we're going for yoga finding what feels

good in the body here as you pedal the

feet find a little movement pressing

into all ten knuckles strong

particularly the fleshy part between the

index finger and thumb great fine

stillness here take a nice juicy inhale

in had a nice long exhale out through

the mouth

great slowly lowering back to all fours

we bring the two big toes together walk

the wrists back underneath the shoulders

and then send the knees wide as why does

the mat great cat-cow variation here we

send the sit bones back and if you can

only do one pose if you're feeling just

a little yucky or you know just like

cabin fever a little anxious this is the

sweetest vinyasa

I feel so we started an extended Child's

Pose

we inhale send the body to the left side

of the mat keep the palms rooting down

strong again full body experience as we

inhale we come forward open up through

the front body and exhale navel to spine

as we come around inhale come forward

moving in a circle and exhale around and

back

keep it going inhale open your heart and

exhale massaging the Front's of the hip

creases

[Music]

if you find a catch you might Rock a

little back and forth there and then you

might reverse your circle going the

opposite direction now to reach his own

here check in with the neck to check in

with the shoulders if you find that you

just need a couple extra beats here in

extended Child's Pose do that and then

we'll come back to tabletop position

awesome knees underneath the hip points

wrist walking forward curl the toes

under and we come back to downward

facing dog

take your time move nice and slow gently

warming up the body checking in with

those hammies again don't worry about

the heels touching the earth as much as

the experience getting there often I'll

start class with my heels way up high

and by the end of class before I know it

my heels are climbing down towards the

mat so again focusing on the experience

is the way to go great we're gonna go

for a little walk gently walking the

feet up towards the front edge of the

mat take your time and together we'll

arrive in uttanasana feet hip-width

apart today toes pointing forward just

take a second to let the weight of the

head hang over and the knees to bend as

generously as you need you might grab

the elbows here rock a little side to

side keep deepening the breath inhale in

on an exhale release the fingertips

press into all four corners of the feet

draw your chin to your chest and slowly

roll it up all the way to mountain as

you roll up spread your awareness

throughout all four corners of the feet

draw energy up from the arches and then

we'll inhale reach the fingertips all

the way up towards the sky

take a second here right hands are gonna

grab the left wrist we're just gonna do

a nice easy side body stretch so this

doesn't have to be a big move it can be

a nice pulsating move can be gentle

heart stays open we spread awareness

throughout all four corners of the feet

and then take it back to Center and to

the other side again just finding a

little space and then we exhale back to

Center great inhale reach it up spread

the fingertips wide and exhale dive

forward generous bend in the knees here

as I come into forward fold uttanasana

inhale lift and lengthen to flat back

position and exhale soften and bow

great bring the fingertips to the outer

edges and we're gonna heel-toe heel-toe

the feet together so the inner arches

are touching great bend the knees

generously and inhale we're gonna reach

the fingertips all the way up to flat

back okay so this is kind of a chair

variation here sit bones aren't hovering

over the heels send your weight towards

your heels one more breath here

remember that hovering cat here navel to

spine deep breath in and exhale we

release great awesome now we plant the

palms and step or hop it back to plank

great one vinyasa here today we shift

the weight forward you can lower the

knees here hug the elbows in slowly

lower down chaturanga or all the way to

the belly and then inhale lift up Cobra

or upward facing dog so Yogi's choice

here whether you're an up dog or in

Cobra take a second to experience the

posture to breathe and then we'll exhale

curl the toes under draw the navel up

and send it to downward facing dog

it's you ain't great pedal to feet drop

the left heel inhale slide the sole the

right foot up take your time here as we

step that right foot all the way into

our lunge and then we're gonna slowly

lower the back knee down

great take a second here to find your

footing so front Muse over that front

ankle we're going to come onto the top

of that left foot so the route of this

pose really is in that back foot so I'm

going to

pressing that back foot draw the hands

to the waistline and then inhale lift up

open heart open chest breathing deep

here as I loop the shoulders maybe draw

the elbows together and back now you

might just stay here if you're feeling

like whoa whoa want to go watch Netflix

now again hang in with me

hug the inner thighs together if you're

feeling like you need a little extra

padding you can double up on the mat

here or of course a little blankie or

towels good great tuck the pelvis let's

see if we can knit the lower rib cage in

and again once again create that

experience we had in hovering cat I

might just stay here or we might take it

a step further by reaching the

fingertips forward up and back so I'm

not sinking into the hip yet back of

that right thigh is parallel to the mat

great pull the thumbs back shoulder

blades in together and down breathe

inhale draw a line with the nose look up

just testing our balance here as we hug

the inner thighs together and then

exhale gently release the fingertips and

we're gonna interlace them behind the

tail looping the shoulders we lift the

heart extension through the crown of the

head and now we can stay here or we're

gonna pulse for three inhale in stay

there or exhale checking in with that

front hip breathing into the back of

that left hip crease there's one and two

and one more as we pull the right hip

crease back we sink in again breathing

into the front of the left hip crease

and three awesome release the fingertips

and we'll return to downward facing dog

planting the palms navel to spine we

curl the back toes under step the right

foot back downward dog pedal it out if

you want to sneak in a vinyasa here you

can

and then we'll drop the right heel slide

the sole of the left leg up and step it

up into our lunge once again take a

moment here runners lunge find your

footing and then we'll lower that back

knee come on to the top of that right

foot nice and strong hug everything into

the midline hands to the waist as we

inhale press into that back foot lift

your heart careful not just sink into

the hip here right away but find that

lift that mula bandha if you're familiar

that energetic lift through the center

line from the pelvic floor and then

check in again you might feel like whoa

so hugging into the midline feel free to

pad that right knee if you need we

breathe here tuck the pelvis draw the

navel in lift your heart and then we can

stay with hands on the hips again or we

can reach the fingertips forward up and

back you might consider pulling the

thumbs back just a bit it doesn't have

to be a narrow reach here it can be nice

and wide if the shoulders are tight

breathe strong legs here again hugging

everything energetically in towards the

midline

inhale challenge your balance by looking

up nice and slow and then exhale it's

gently release fingertips interlace

behind the tail and we open the heart

the chest now we can stay here or we're

gonna pulse for three just checking an

inhale and exhale sinking forward three

times

and last one

thinking up through the heart great take

a deep breath in on an exhale release

the fingertips and float the palms back

down great this time we're gonna step

that left foot back to all fours coming

to all fours here we curl the toes under

and send it back take it reader so we're

breathing into the soles of the feet

here nothing fancy great draw the navel

to the spine cross the left ankle over

the right and we're gonna slide on

through back to seated great go ahead

and Center your self in the center of

your mat and send the legs out long

press into the heels inhale reach the

fingertips up and exhale we're gonna go

to the outer edge of that left foot here

so it might be the outer edge of the

left shin or the ankles so just go where

the hands fall naturally breathing and

if I want I can swing my left hand

around either reach towards the back of

the mat or maybe to reach around to bind

on the top of that right thigh so it's

just it's really about the experience

it's about the sensation in the body so

if you're confused about what this pint

is don't worry about it

but I'm reaching my left fingertips

around to come to the top of my right

hip crease this are fine deep breath in

and exhale we release

reach the fingertips up and we take it

to the other side reaching towards the

outer edge of that left

excuse me outer edge of that right foot

maybe it comes to the shin so just going

where it feels comfortable and then same

thing I can reach my right hand back

might just stay here working on this

twist or I might reach around to clasp

at the top of my left thigh I'm pressing

into both heels I'm finding extension by

drawing the shoulders away from the ears

more breath and exhale we release

awesome

interlace the fingertips index finger

pointing forward point the toes and

we're gonna slowly roll it down checking

with the core here nice and slow nice

and slow point the toes point the toes

and then gently release awesome

interlace the fingertips behind the head

so you can just kind of go from here to

here extending the thumbs give yourself

a little neck massage close your eyes

imagine yourself chillin on a warm beach

for here for us here in Austin Texas

it's laying on the hill with the book at

Barton Springs if you've been feeling

particularly blue or just anxious ready

to get out feel like a lot of things are

on the back burner because of the cold

weather then just take a second now to

maybe set an intention for the rest of

the cold weather days are there things

that you can focus on here at home maybe

set intention to do more yoga more

pranayama while you have the time inside

alright one more breath here I'm

massaging my neck with my thumbs

stimulating feels good and then we'll

gently release bring the palms down at

your sides and slide the knees up soles

of the feet on the earth final posture

today is set to a bun Dawson bridge pose

I'm gonna come on to the center of my

mat okay hiking the heels up towards the

sit bones toes pointing towards the

front edge along with the fingertips

take a second to tuck the chin into the

chest take a deep breath in

and on an exhale begin to press into the

palms and rock the pelvis so you can see

my pelvis here I'm beginning to rock

pelvis up by curling the tailbone up and

then slowly I begin to lift pressing

into all four corners of the feet take a

deep breath in as you lift the hip

points

sending the butt cheeks towards the

backs of the knees energetically

everyone just went one check out the

foundations of yoga bridge pose if you

want to know more about this posture

take a deep breath in and exhale we

massage the spine as we release it back

down and once again rocking the pelvis

the inhale exhale press into the feet

and lift it up this time we might walk

the shoulder blades in and together to

interlace the fingertips once again then

I press up and out of the earth

breathing don't look at the video here

trust your instincts keep the chin

tucked into the chest lift your hip

points breathe into the belly awesome

one more breath and on an exhale let the

fingertips release and we slowly lower

down

nice hugging the knees in towards the

chest just like we did at the beginning

of our practice rocking a little side to

side little Hedgehog pose here nose to

knee I lift the crown of the head nose

comes towards the knees again it's not

about actually touching but just the

intention finding that counter stretch

and then we relaxed it back down great

one thing that I loved especially when I

just need a little pick-me-up it seems

so simple but it's so awesome is

releasing the soles of the feet to the

ground with a thud so it looks like this

feels awesome where I teach public

classes we have a pretty hard floor and

so I'll give this as an option to

students and they do it a lot it feels

great you can just let it go the whole

body just kind of jiggles with it so do

one more awesome so much going on in the

soles of the feet if you are interested

in reflexology then you know what I'm

talking about

sliding the legs down one at a time

opening the arms up if you have a pillow

or a blanket you might get set up here

for a nice cozy shavasan just taking a

couple breaths here to notice how you

feel

and then you can pause the video here

stay here as long as you like

otherwise we'll reach the arms up and

overhead now nice and slow wiggle the

toes and the fingers and then husband

ease into the chest cross the right

ankle over the left and once again we

rock and roll

rocking and roll a little back and forth

move you little plough pose stretch in

here

maybe back to the hands touching the mat

doesn't really matter just rocking up

and once again finding your sense of

humor a little lightness in the body

maybe a little smile very good alright

so that was a little sequence to just

get the energetic body feeling good

during these times of cold winter

chances are if you're you are at home or

maybe a workout cancelled today or

school got cancelled or you're just

putzing around on the internet a little

more because you're not outside cuz it's

freezing you have time to send us a

picture of what you're doing to combat

the winter blues you can post it on

Twitter make sure to hashtag winter

blues and also tag us a a dream yoga

with adriene yoga with Adriene hashtag

winter blues yeah send us a pic of what

you're doing to fight the winter blues

it could be yoga it could be anything

really can't wait to see what you post I

love you guys make sure you're taking

good care of your body and this time

I'll post some tips for just you know

keeping the body happy and healthy out

on the blog so make sure you check us

out subscribe to the channel if you

haven't already and I will see you next

time namaste

[Music]

[Music]

your dog might want to come do yoga with

you and if he does

oh she can do yoga over there

alright so so we got ya