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- Hi, everyone,
welcome to Yoga With Adriene.

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I'm Adriene, Benji's down here,

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and today we have a
practice called yoga joy.

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Hop into something comfy,
and let's get started.

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(upbeat music)

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Alright, pals,
let's begin standing today

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at the top of the mat.

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Bring the feet hip-width apart,
draw your hands together,

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Prayer Position,
and let's do this thing.

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Let's dig into the heels,
spread awareness

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through all four
corners of the feet.

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Draw your navel in slightly
as you stand up nice and tall.

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And let's take a deep breath in.

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Exhale, relax your shoulders.

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Inhale in deeply.

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Exhale completely.

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And one more,
remember what today's practice

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is all about, finding the joy.

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Big inhale.

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And long exhale.

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Moving with the breath, inhale,

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spread the fingertips wide,
reach up towards the sky.

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Exhale, bend
your knees generously,

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reach down towards your toes,
Forward Fold.

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Inhale, life up halfway, find
that nice flat back position.

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Exhale, Forward Fold.

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All the way back up, big
inhale, reach for the sky.

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Spread your fingertips, smile.

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Exhale, hands to heart.

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Inhale, reach for the sky.
Big breath, big stretch.

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Exhale, moving with your breath

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all the way down, Forward Fold.

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Inhale, lift up halfway,
make sure the neck is nice

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and long here, not
crunched or collapsed.

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Exhale, release.

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Bend the knees, plant the palms,

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step just your right foot back.

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Try to keep your
right knee lifted here.

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Inhale, get light on the
fingertips, look forward.

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Big stretch, so big,
deep breaths here.

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Exhale, plant the palms,

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step the left toes back,
Plank Pose.

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Inhale in here, exhale,
step your right foot up.

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Try to keep the
back knee lifted.

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Here, Benji.

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Gaze forward,
heart opens forward.

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Big stretch here so big breath.

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Good, on an exhale, step the
back foot up to meet the front.

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Back in the Forward Fold,

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shake the head loose
here for a couple breaths.

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If you wanna clasp opposite
elbow with opposite hand,

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maybe find a gentle
rock back and forth.

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Find what feels good.

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Continue to gently
deepen your breath.

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Good, as you're ready,
release the arms.

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On your next inhale,
lift up halfway.

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Remember, long neck here,

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tug the shoulders
away from the ears,

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squeeze the elbows
into your side body

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then exhale, down you go,
Forward Fold.

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Catch a wave here,
spread the fingertips,

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root through the feet, inhale,
reach for the sky.

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And exhale, we're gonna
go all the way back down,

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raining it down.

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Inhale lifts you up halfway,
moving with the breath.

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Exhale to soften and bow.

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Fingertips come to the mat,

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we'll step just
the right toes back.

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Again, keep the
right knee lifted.

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Inhale, get light
on the fingertips.

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Maybe this time
they come up just a bit

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as you breathe in and
then exhale, plant the palms.

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Step the left toes back,
Plank Pose,

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nice wide base in the
hands here, strong and steady.

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Lift your front body,
so your belly,

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your low ribs, up
to meet your back body.

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Find that hollow body here.

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Inhale in, exhale,
step the right foot up.

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Keep the back knee lifted.

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Inhale, rise up, maybe
fingertips come off the ground,

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if not, it's okay.

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And then slowly release.

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Rock the back foot
up to meet the front,

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back to the Forward Fold.

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Here we go, inhale,
halfway lift, your version,

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find length in the spine.

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Exhale to soften and fold.

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Inhale, reach for the skies.

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Spread the fingertips,
find a big beach ball

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up and overhead, so nice wide
stance, palms facing forward,

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excuse me, palms
facing each other.

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Pinkies forward, thumbs back.

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Good, inhale in here,
lift your chest,

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maybe lift your chin
and look up towards the sky.

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And then exhale, down we go,
moving with the breath.

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Inhale, halfway lift.

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Exhale, soften and bow.

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Listen carefully, this time,
bend your knees,

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plant your palms,
step your right foot back

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then your left foot back,
come to Plank Pose.

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On your inhale,
extend the crown forward.

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On your exhale,
reach the heels back.

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Find that hollow
body here once again.

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Inhale in.

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Exhale, stay here

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or you can come to Half
Plank here at the knees.

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We wanna maintain
this nice awareness

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from the crown to the tail,
shoulder blades drawing together

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and down the back body, heart
and chest opening forward,

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for three, two, here we go,

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slowly lower all the
way to the belly on the one.

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Hi, Benji.

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Press into the tops of the feet,

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press your pubic
bone into the earth.

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Squeeze your
elbows into the side body,

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inhale, lift up, Baby Cobra.

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Exhale to soften and bow.

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Curl the toes under, inhale in.

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Exhale, press up, Plank Pose
or Half Plank, beautiful.

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Inhale in again.
Exhale to Downward Facing Dog.

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Index fingers are pointing
forward, biceps by the ears.

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Find some soft, easy movement
here that feels awesome.

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(sighs)

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And then on your next inhale,

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lift the right leg up high,
Three-Legged Dog.

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Exhale, straight through center,
knee to nose,

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rounding up through the spine.

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Inhale, kick it up.

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Exhale, shift it
forward knee to nose.

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Inhale, kick it up.

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Exhale, last time, knee to nose.

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Try to touch your right
heel to your right glute.

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Squeeze and lift,
squeeze and lift,

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and then step your
right foot all the way up.

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Pivot on the back
foot and as you're ready,

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hands are gonna come to the
waistline as we rise up strong.

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Front knee bends,
back toes are turned in.

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Warrior I, inhale, sweep
the arms up towards the sky.

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Try to find the joy here, so
the attitude you bring to it.

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Press into the outer
edge of your left foot,

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pull the right hip crease back,
draw your navel in and up.

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Inhale, lift the chest,
lift the chin,

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maybe you look up and back.

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Exhale, Warrior II,
nice wide stance here

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as you open up to your left.

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Pull the pinkies back.

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Make sure you're not shifting
forward here in the spine.

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See if you can stack the spine,
just do your best,

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working, working, working.

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Good, inhale, Peaceful Warrior.

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Keep the front knee bent,
strengthening that front leg

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as you reach the right
fingertips up and back.

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Big breath in here, inhale.

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Exhale, Extended Side Angle,

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right elbow to the
top of the right thigh

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or right fingertips to the earth

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as you send the left fingertips
either up towards the sky

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or all the way up and toward
the front edge of your mat.

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Inhale in, lean back,
spiral your heart up.

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Exhale, dial it down,
moving into a twist.

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Left hand to the earth,
right hand to the sky.

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Big breath, feel free to
lower your back knee here

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if you need to.

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Inhale in.

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Exhale, bring it all the way
back to your nice low lunge.

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Inhale, get light
on the fingertips.

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Look forward,
maybe they lift up.

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Exhale, plant the palms,
step it back, Plank Pose.

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Inhale though look forward,
shift forward.

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Squeeze the elbows
into the side body,

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and exhale, lower
all the way to the belly.

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Hey, buddy.

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Inhale, Cobra, smile here,
breathe, breathe, breathe.

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Exhale to release.

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Inhale in again as
you curl the toes under.

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Exhale to press up
to Plank or Half Plank,

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nice hollow front body.

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Inhale in again here. 

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And then exhale,
Downward Facing Dog.

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Couple breaths here, listen
to the sound of your breath.

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Feel it out,
find what feels good.

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Get in your body.

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Should say get
back in your body.

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Alright, anchor the right heel.

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When you're ready, let's inhale,
lift the left leg up high.

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Exhale, shift forward, knee
to nose, round it through.

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Inhale, claw through the
fingertips, kick it back up.

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Exhale, shift it forward.

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Inhale, kick it up.

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Exhale, shift it forward.

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Pause here, try to
squeeze everything up.

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Lift your left
heel to your left glute.

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Squeeze, squeeze, 
queeze, squeeze.

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Upper body's in Plank, good,

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and then step it all the way up.

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Pivot on the back foot.

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Take your time here,
control your breath.

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Pull the left hip crease back.

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Strong foundation
as you rise up.

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Hands on the waistline.

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Good, bend your front knee.
Front knee over front ankle.

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Back toes are turned in.

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We're gonna press
actively through the outer edge

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of that back foot.

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And when you're ready,
you reach fingertips

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up towards the sky, big
beach ball up and overhead.

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Find the joy, soften the
skin of the face, own it.

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Inhale in here, maybe
lift the chest, the heart up,

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chin up, and
maybe gaze up and back.

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And then exhale,
here we go, Warrior II.

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Nice, wide stance.

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Pull the pinkies back, stack
the spine, head over heart,

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heart over pelvis, you got this.

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Breathing, breathing, breathing.

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And here we go.

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Keep the front knee bent,
if you're new to the practice,

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that leg's gonna get tired,
but stick with it, you got it.

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Draw it from the pelvic floor.

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Here we go, left
fingertips reach up

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and then back, Peaceful Warrior.

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Stretch, tuck the chin,
lean back.

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Inhale, exhale,
soften the left elbow,

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bring it to the
top of the left thigh.

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Right fingertips reach up

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or over towards the
front edge of the mat.

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Always an option to
bring the left fingertips down.

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Inhale in, spiral your
heart up towards the sky.

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And exhale, dial it down,
moving into our twist.

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We pivot on the back foot,

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we stay present
in that front leg.

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Right hand to the earth, inhale,

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peel the left hip crease back

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to twist up and open to the sky.

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Left fingertips
reach all the way up,

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crown of the
head reaching forward,

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right heel
reaching back, inhale.

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Exhale, bring
it back to your lunge.

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Inhale, lift up, get
light on the fingertips,

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maybe they come up
off the ground, maybe not.

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Exhale, plant the palms,
step it back.

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And here we go, moving through
a vinyasa of your choice,

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so it can be knees, chest, chin,

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it can be Chaturanga
to Upward Facing Dog,

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it could be belly to Cobra,
or it can be a Child's Pose.

245
00:10:58,708 --> 00:11:00,333
Find what feels good.

246
00:11:00,333 --> 00:11:03,625
We will meet in Downward Facing
Dog whenever you're ready.

247
00:11:13,458 --> 00:11:15,291
Take a couple
cleansing breaths here.

248
00:11:26,041 --> 00:11:27,625
And then from
Downward Facing Dog,

249
00:11:27,625 --> 00:11:30,333
bend your knees,
inhale to look forward.

250
00:11:30,333 --> 00:11:33,166
Exhale, make your way
there in a way that feels good.

251
00:11:34,875 --> 00:11:38,000
Right, this time bring the
feet together, really together.

252
00:11:39,500 --> 00:11:40,917
Inhale, halfway lift,

253
00:11:40,917 --> 00:11:43,625
nice, long spine, flat back.

254
00:11:43,625 --> 00:11:45,375
Exhale, fold.

255
00:11:45,375 --> 00:11:47,542
Now bend your knees,
send your hips back.

256
00:11:47,542 --> 00:11:48,792
Here we go, Chair Pose,

257
00:11:48,792 --> 00:11:51,083
reaching the fingertips
forward, up, and back.

258
00:11:52,250 --> 00:11:54,834
So thumbs point up and back,

259
00:11:54,834 --> 00:11:57,667
pinkies forward,
palms face each other.

260
00:11:57,667 --> 00:11:59,166
Don't worry about
getting your wrists

261
00:11:59,166 --> 00:12:01,750
over your shoulders here,
you can work at a diagonal

262
00:12:01,750 --> 00:12:04,041
as you build this
posture from the ground up.

263
00:12:05,708 --> 00:12:08,875
Breathing deep, inhale in.

264
00:12:08,875 --> 00:12:11,792
Exhale, sink a little lower.[
You got this.

265
00:12:11,792 --> 00:12:15,291
Inhale in, exhale, sink a
little lower, you got this.

266
00:12:15,291 --> 00:12:20,000
Inhale in, exhale, straighten
the legs, stand up tall.

267
00:12:20,000 --> 00:12:23,041
Beautiful, hands come
together down at the heart.

268
00:12:23,041 --> 00:12:24,917
Pause here, try not to fidget,

269
00:12:24,917 --> 00:12:26,333
smile, breathe deep.

270
00:12:28,083 --> 00:12:29,250
Observe.

271
00:12:35,000 --> 00:12:37,959
Inhale in, lift your
sternum to your thumbs.

272
00:12:37,959 --> 00:12:40,708
Exhale, ground down
through the back body,

273
00:12:40,708 --> 00:12:42,792
so playing a little
bit with opposition here,

274
00:12:42,792 --> 00:12:45,291
lifting through the front,
grounding through the back.

275
00:12:46,166 --> 00:12:48,166
As you're ready,
peel you right heel up,

276
00:12:48,166 --> 00:12:50,333
shift your weight
to your left foot.

277
00:12:50,333 --> 00:12:53,208
Just pay attention to
what's going on in the hips.

278
00:12:53,208 --> 00:12:55,291
If you're
collapsing on that left hip,

279
00:12:55,291 --> 00:12:56,959
press away from the ground.

280
00:12:56,959 --> 00:12:59,166
Find that energetic
lift through the front body,

281
00:12:59,166 --> 00:13:00,583
that grounding
through the back body.

282
00:13:01,667 --> 00:13:04,750
So lots of options here,
you can do Tree Pose

283
00:13:04,750 --> 00:13:07,667
or we'll inhale,
lift the right knee up,

284
00:13:07,667 --> 00:13:11,208
standing one-legged Tadasana,
grab the right ankle,

285
00:13:11,208 --> 00:13:13,417
cross it over the
top of the left thigh.

286
00:13:13,417 --> 00:13:16,667
As you bend your left knee,
send your hips back.

287
00:13:16,667 --> 00:13:19,000
So a little Figure 4 here.

288
00:13:19,000 --> 00:13:20,792
Inhale in deeply here.

289
00:13:20,792 --> 00:13:23,583
Exhale, maybe take it
into a Forward Fold,

290
00:13:23,583 --> 00:13:25,625
fingertips coming to the earth.

291
00:13:25,625 --> 00:13:30,333
Another option here is to just
work on Vrksasana, Tree Pose,

292
00:13:30,333 --> 00:13:33,875
opening the hip,
finding that external rotation.

293
00:13:33,875 --> 00:13:37,834
Both offerings are inviting
us to play with opposition.

294
00:13:37,834 --> 00:13:39,375
So use your breath here.

295
00:13:40,667 --> 00:13:43,750
If you have an arm balance,
maybe, here in your practice

296
00:13:43,750 --> 00:13:45,500
or you want to work towards one,

297
00:13:45,500 --> 00:13:47,500
you can bring the
palms to the ground,

298
00:13:47,500 --> 00:13:49,792
create a little shelf
with the arms, gaze forward,

299
00:13:49,792 --> 00:13:52,083
and work to rock front and back,

300
00:13:52,083 --> 00:13:55,500
eventually maybe lifting that
back leg up off the ground.

301
00:13:55,500 --> 00:13:58,917
Another option is to come
into a little toe stand here,

302
00:13:59,792 --> 00:14:03,834
balancing, maybe one
day bringing one hand

303
00:14:03,834 --> 00:14:06,291
to the chest and then the other.

304
00:14:09,333 --> 00:14:13,959
If you're in Tree Pose,
maybe take a variation

305
00:14:13,959 --> 00:14:15,291
that you haven't taken before,

306
00:14:15,291 --> 00:14:18,667
maybe arms up and releasing
the fingertips behind the back.

307
00:14:21,792 --> 00:14:23,458
Then whatever
variation you're in,

308
00:14:23,458 --> 00:14:25,792
keep the toes,
your right toes bright.

309
00:14:25,792 --> 00:14:29,000
Inhale, lift the chest,
come all the way through

310
00:14:29,000 --> 00:14:31,333
that standing
one-legged Tadasana,

311
00:14:31,333 --> 00:14:33,166
and then let's slowly release.

312
00:14:33,166 --> 00:14:37,375
Inhale in, reset the feet,
bring them together.

313
00:14:37,375 --> 00:14:38,792
Exhale to let that go.

314
00:14:39,792 --> 00:14:41,875
Second side, just a little play.

315
00:14:41,875 --> 00:14:44,333
Have fun, find the joy,
use your breath.

316
00:14:44,333 --> 00:14:48,375
Listen to your body, lifting
the left leg up for Tree Pose

317
00:14:48,375 --> 00:14:50,875
or grabbing the left ankle,
bending your right knee,

318
00:14:50,875 --> 00:14:53,417
sending the hips back,
creating a little shelf

319
00:14:53,417 --> 00:14:55,959
for your left ankle
with your right thigh.

320
00:14:57,125 --> 00:14:59,083
Hands come together
maybe here to start.

321
00:14:59,083 --> 00:14:59,834
We breathe deep,

322
00:14:59,834 --> 00:15:02,375
we find something
to focus on out in front,

323
00:15:03,458 --> 00:15:05,583
and then lots of
options here to play safely.

324
00:15:05,583 --> 00:15:07,667
Fingertips might
come to the ground,

325
00:15:07,667 --> 00:15:10,875
you might work
in Vrksasana, Tree Pose,

326
00:15:10,875 --> 00:15:12,417
maybe the palms come forward,

327
00:15:12,417 --> 00:15:17,000
you play with a little
arm balance or the process.

328
00:15:18,625 --> 00:15:20,792
Maybe it's the toe stand.

329
00:15:26,959 --> 00:15:31,750
Elongate your breath,
control your breath.

330
00:15:34,333 --> 00:15:35,750
If you are not breathing

331
00:15:35,750 --> 00:15:38,583
then you need to take
a step back and reset.

332
00:15:43,792 --> 00:15:46,500
Good life advice. (chuckles)

333
00:15:46,500 --> 00:15:50,792
If you're not breathing
then you're not living.

334
00:15:53,000 --> 00:15:55,583
Wherever you are, let's
take one more deep breath in

335
00:15:55,583 --> 00:15:58,750
and use your exhale to
craft your mindful exit

336
00:15:58,750 --> 00:16:00,041
out of the posture,

337
00:16:00,041 --> 00:16:02,834
coming through to
that one-legged Tadasana

338
00:16:02,834 --> 00:16:06,417
and that eventually will
meet back in Mountain Pose.

339
00:16:06,417 --> 00:16:08,125
Hands come
together again at the heart

340
00:16:08,125 --> 00:16:09,250
if they are not there already.

341
00:16:09,250 --> 00:16:12,625
Take a deep breath in
and a long breath out.

342
00:16:13,708 --> 00:16:17,375
A deep breath in
and a long breath out.

343
00:16:20,083 --> 00:16:22,375
Walk the feet wider
than hip-width apart.

344
00:16:24,500 --> 00:16:27,750
Soft bend in the knees,
allow your right hand

345
00:16:27,750 --> 00:16:29,542
to release gently at your side,

346
00:16:30,583 --> 00:16:32,834
left hand to
release gently at your side.

347
00:16:33,917 --> 00:16:36,458
And you didn't think we were
gonna have a yoga joy practice

348
00:16:36,458 --> 00:16:38,542
without some
Knocking on Heaven's Door.

349
00:16:38,542 --> 00:16:40,583
So here we go,
soft bend in the knees.

350
00:16:40,583 --> 00:16:44,166
You're just gonna start to
let your arms just be heavy

351
00:16:44,166 --> 00:16:46,291
and relaxed, and
you're gonna sway them

352
00:16:46,291 --> 00:16:47,458
a little side to side.

353
00:16:48,875 --> 00:16:50,959
Sync up with your breath
in a way that feels good.

354
00:16:50,959 --> 00:16:53,959
Feel your feet
grounded on Mama Earth.

355
00:16:53,959 --> 00:16:57,333
Keep a slight bend in
your knees to protect them

356
00:16:57,333 --> 00:16:59,792
and let's see what happens here
if we start to lift the heart.

357
00:17:00,667 --> 00:17:02,417
Create a little
softness in the neck.

358
00:17:02,417 --> 00:17:06,667
If you feel like a goofball,
perfect, you're doing it right.

359
00:17:09,750 --> 00:17:13,250
And maybe the tempo here
starts to pick up a little bit.

360
00:17:13,250 --> 00:17:16,750
Maybe you start to play with
a different kind of Rasa,

361
00:17:16,750 --> 00:17:19,458
like maybe you've
been doing with this,

362
00:17:19,458 --> 00:17:21,875
on your own for
awhile or with me for awhile.

363
00:17:21,875 --> 00:17:24,000
Maybe you can find a softness

364
00:17:24,000 --> 00:17:26,750
or something new here,
find the joy.

365
00:17:26,750 --> 00:17:30,500
We're not gonna be here long,
so keep breathing.

366
00:17:30,500 --> 00:17:33,667
20 more seconds, let it go,

367
00:17:33,667 --> 00:17:36,208
let it go, have fun.

368
00:17:37,542 --> 00:17:41,208
10 more seconds,
let it go, breathe deep.

369
00:17:41,208 --> 00:17:42,542
If I can do this on YouTube,

370
00:17:42,542 --> 00:17:45,250
you can do it
wherever you are! (chuckles)

371
00:17:45,250 --> 00:17:48,458
Alright, and then
start to slow it down.

372
00:17:51,250 --> 00:17:54,792
And start to come back
to yourself in this moment.

373
00:17:54,792 --> 00:17:57,166
Bring the feet together,
really together.

374
00:17:57,166 --> 00:17:58,625
Hands come back to the heart.

375
00:17:59,792 --> 00:18:02,834
Take a second
here before we close

376
00:18:02,834 --> 00:18:04,792
to just notice how you feel.

377
00:18:08,041 --> 00:18:10,667
And even if you
don't feel (blows kisses), perfect,

378
00:18:10,667 --> 00:18:13,542
what does it feel like to take
some time out for yourself?

379
00:18:15,375 --> 00:18:16,708
To align with body?

380
00:18:19,250 --> 00:18:21,583
To kind of chill
out the mental chatter?

381
00:18:24,708 --> 00:18:29,458
And feed your spirit,
even if it's just a little?

382
00:18:32,792 --> 00:18:35,000
Let's take one more
deep breath in together.

383
00:18:35,917 --> 00:18:38,166
And we'll exhale to
bow the head to the heart

384
00:18:38,875 --> 00:18:40,750
and whisper

385
00:18:40,750 --> 00:18:43,500
 Namaste.

386
00:18:43,500 --> 00:18:47,542
(upbeat music)