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- What's up, party people?

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Welcome to Yoga with Adriene.

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I'm Adriene and today 
we have an awesome

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quick little yoga ditty for
you to rinse off the day.

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So, this is perfect 
after a long day,

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this is perfect post-work,

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or just if you've been
carrying around some bad juju

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or some moodiness and you can't
quite put your finger on it.

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This is gonna 
be a great practice

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to help you shift into
finding what feels good.

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So, hop into something
comfy and let's get started.

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(upbeat music)

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All right, 
my friends, let's begin

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standing at the 
top of the mat,

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feet hip-width apart.

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Take a second to look down
at your feet, your toesies,

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and just lift the 
toes and really press

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into all four corners 
of the foot.

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So, ball joint of 
the big toe mound,

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ball joint of 
the pinky toe mound,

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and then the back two
corners of the heels.

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Then keep the toes lifting here

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so we're starting 
to wake up the feet,

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warm up from the ground up.

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Keep the toes lifted 
for one more breath.

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And then, exhale and try to
release one toe at a time,

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starting with the pinky toe.

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Woah.

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And then draw energy 
up from the arches

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and stand up nice and tall,
mountain pose.

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Thanks so much 
for choosing this video,

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for sharing your time
and your energy with me,

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let's have some fun.

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Drawing the palms together,
Anjali Mudra at the heart.

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Take a second to 
relax your shoulders

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and just come into 
the present moment.

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I know it's easier 
said than done,

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some days harder than others,
but just take a moment

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to notice where you're at
and come into the present.

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(inhales)

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Use the powerful tool
of the breath (exhales)

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to help you do just that,

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taking some nice, slow,
even breaths in and out,

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(inhales) in and out.

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(exhales) Namaste.

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All right, 
let's find soft knees.

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Continue to deepen the breath,
now adding a little movement,

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we'll inhale, reach for the sky.
(inhales)

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And exhale, bend your knees as
you take it all the way down,

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forward fold. (exhales)

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Now, take a couple moments
here to work it out.

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Bend the knees, grab the elbows,

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rock gently side to side,
find what feels good.

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Maybe you take a moment
to close your eyes,

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maybe bringing the belly
to the tops of the thighs.

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(inhales)

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And then, again, nice long,
even breaths. (exhales)

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Let any weight that you've
been carrying around,

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any weight on your
shoulders or on your back

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just gently spill off,

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any stress or monkey mind
you've been hassling with,

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just allow it to 
open up and fall out,

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melt down, down, down,
so that when we roll up,

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we're a little bit lighter.

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(deep breath)

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And then release the arms

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and, on an inhale, 
lift up halfway,

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tug the shoulders back away
from the ears, create length,

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and then exhale, 
forward fold again.

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Root to rise, 
connect to your feet,

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just like we started an inhale,

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we'll slowly 
reach for the sky,

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spreading the fingertips,

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tapping into a little
inner smile here maybe,

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and then exhale, 
hands to heart. (exhales)

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Great soft knees.

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This time, reach the fingertips
behind and interlace.

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Knuckles draw down and away

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and we open up 
through the chest.

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Now, just take a couple
awesome breaths here.

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Find length in the tailbone
to support the lower back

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as you lift your heart.

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And you can take any movement
here that feels awesome,

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maybe rocking 
gently side to side,

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checking in with the 
head and the neck,

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soft and easy, 
nice even breathing.

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(deep breath)

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Then release your grip,
inhale all the way up,

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big full-body stretch, 
and exhale, raining it down.

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Inhale, halfway lift, find
length, move with your breath.

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Create a lot of space between
the ears and the shoulders,

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and then exhale, slide it down.

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Inhale, reach for the sky, 
big breath,

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maybe lift your toes this time,

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draw energy up from the arches.
(inhales)

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And exhale, hands to heart.
(exhales)

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Swim the fingertips around,
interlace,

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opposite thumb on top this time,

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so the weird one, the
one you didn't do before.

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Knuckles draw down and away.

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And this time, we're gonna move

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in a little flow in the feet.

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So, really connecting 
to your center,

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draw the navel in and up,
lengthen the tailbone down,

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open the chest, inhale,
rise up onto the toes,

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maybe hold on to a focal
point or a gaze above you,

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and then exhale to the heels.

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Inhale, rising up, press
into all of your toes,

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draw energy up from the
arches, tone the quads,

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and then exhale. (exhales)

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Inhale, lift your heart.
(inhales)

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And exhale, release everything.
(exhales)

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Awesome, inhale, reach
for the sky. (inhales)

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And exhale, forward fold.
(exhales)

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Beautiful, inhale, halfway lift,

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find length in the neck.
(inhales)

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And exhale, fold.

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Awesome.

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We'll bring the 
feet together here,

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fingertips come to the mat,

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we're just gonna slide the
right toes all the way back

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or step the right toes 
all the way back.

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Then lower your right knee,
front knee over front ankle.

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And when you're ready, inhale.

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Send the fingertips all
the way up towards the sky

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and go ahead and come
outta the hip a little bit

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so that you can really find

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head over heart, heart
over pelvis alignment.

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You can untuck that back foot

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or keep the toes 
curled under for now,

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whatever feels more stable

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as you squeeze the inner
thighs together. (exhales)

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If you need a little
padding on your right knee,

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you can double up 
on your mat, like so

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or you can also sometimes
walk the knee back

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just a little bit.

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Big breaths here.

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We're really squeezing 
into the mid-line,

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starting to stir up a
little bit of energy,

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maybe create a 
little bit of heat.

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Take one more 
deep breath in here,

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big beach ball up and over
head, lift your heart.

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And then exhale, 
left hand comes down

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to the top of the left
thigh and we use that

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to just gently tug that
left thighbone back,

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pulling that left 
hip crease back.

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Then inhale, lengthen.

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Exhale, slowly 
tilting to the left,

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reaching right 
fingertips to the left.

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Notice if any tension's coming
up into the shoulders here.

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Keep it easy.

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Maybe even think about
upward-facing dog or cobra here

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as you lift your heart.

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Inhale in. (inhales)

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And then exhale, 
releasing back to center.

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Inhale, both arms all the
way up towards the sky,

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and then exhale, 
we rain it down.

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Awesome.

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Plant the palms, we're
gonna lift the back knee.

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Inhale, look forward, 
then exhale.

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We're actually gonna switch
in a little hop, like so.

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Switch.

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And we'll do it two more times.

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Inhale, switch.

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Inhale, switch.

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And then lower the back
knee down. (laughs)

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Just something to 
stir the energy up.

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You can actually get in a
really good groove there.

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That's kind of fun and,
of course, strengthening.

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All right, here we go.

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Lowering the back knee,

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reaching the fingertips 
up and overhead.

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So, you have your 
right leg forward

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and your left leg back now.

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Notice, you're just
dumping in the hips here.

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See if you can lift up, 
start to engage

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the muscles of the 
abdominal wall,

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lifting up from the pelvic
floor, finding that zipper,

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that containment 
in the front body,

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and then grounding 
through the back body,

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squeezing your thighs.

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We're finding that connection

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all the way up 
through that center line.

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And when you're ready, 
big breath in,

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big beach ball up 
and overhead. (inhales)

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Big breath out as we
bring the right hand now

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to the top of the right thigh.

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We use that as a reminder to
draw that right thighbone in,

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pull the right hip crease back.

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And when you're ready, 
find a big breath

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to really fill with air,
find expansion. (inhales)

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And then exhale, 
gentle tilt to the right.

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Lots of awareness in
the shoulders. (exhales)

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Staying connected in those
upper abs, those lower ribs.

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And one more 
breath here, you got it.

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Think upward-facing dog, inhale.
(inhales)

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And then exhale back to center.

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Big breath to sweep both arms
up and overhead. (inhales)

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And then exhale 
to bring it down.

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Great.

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Switching the legs.

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Here we go, switch. (exhales)

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Switch. (exhales)

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Switch. (exhales)

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Switch. (exhales)

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And then stepping right
foot back, plank pose.

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And then downward-facing dog.

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So, you can take a little
vinyasa here if you want,

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or you're probably tired

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if you got just 
got off work and stuff,

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so you're just gonna take
it straight to downward dog.

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Then take a big cleansing breath

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in through the nose. (inhales)

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And out through the mouth.
(exhales)

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Again, inhaling through
the nose. (inhales)

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And empty it out. (exhales)

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Fabulous.

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Inhale, look forward, 
bend the knees,

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step or hop to the top.

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Inhale lifts you up halfway,
big breath. (inhales)

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Exhale, forward fold. (exhales)

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Inhale, root to rise,
spread the fingertips,

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stretch and smile.

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And exhale, hands to heart.
(exhales)

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Beautiful.

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Step the feet wide, 
as wide as your yoga mat.

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Turn the two big toes in and
draw energy up from the arches.

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(inhales) Inhale, 
open the chest.

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And exhale, 
bending at the hips here,

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soft bend in the knees.

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So, keep that 
micro-bend in the knees,

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we come all the way down.

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Right hand is gonna reach over

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towards either left side of
the mat, fingertips on the mat,

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or maybe we can 
take it all the way

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to the outer edge of the
left leg here, the left shin,

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and we come into a twist,
looping the shoulders,

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finding that stability as we
plug that shoulder in and down

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so we're not just
collapsing with gravity here

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but finding that awareness.

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And then, left hand can come
to the small of the back

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or even up to the sky. (inhales)

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Breathing deep. (exhales)

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Inhale.

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Use an exhale to 
come back to center,

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maybe halfway lift, 
big breath in.

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00:10:33,670 --> 00:10:37,382
And then, make your way to
the other side nice and slow,

248
00:10:37,382 --> 00:10:40,093
left hand coming to the
outer edge of the right shin

249
00:10:40,093 --> 00:10:42,512
or left fingertips to the mat.

250
00:10:42,512 --> 00:10:45,181
Strong foundation here,
go over your checklist,

251
00:10:45,181 --> 00:10:48,685
breathe deep, big twist here.
(inhales)

252
00:10:48,685 --> 00:10:51,730
Big beautiful 
revitalizing twist.

253
00:10:51,730 --> 00:10:53,398
You gotta bring the breath.

254
00:10:53,398 --> 00:10:55,692
Inhale. (inhales)

255
00:10:55,692 --> 00:10:58,278
And exhale to release. (exhales)

256
00:10:58,278 --> 00:10:59,279
Awesome.

257
00:10:59,279 --> 00:11:02,741
Inhale, lift up halfway.
(inhales)

258
00:11:02,741 --> 00:11:04,826
And then exhale, release.

259
00:11:04,826 --> 00:11:07,537
Hands come to the waistline,
soft bend in the knees,

260
00:11:07,537 --> 00:11:10,081
or maybe generous bend in the
knees, loop the shoulders,

261
00:11:10,081 --> 00:11:12,667
draw the elbows back towards
each other as you rise up.

262
00:11:12,667 --> 00:11:16,629
Feel the blood flow
opposite direction, amazing.

263
00:11:16,629 --> 00:11:18,631
Take a deep breath in. (inhales)

264
00:11:18,631 --> 00:11:19,966
And then exhale out 
through the mouth,

265
00:11:19,966 --> 00:11:24,220
maybe with a little sound.
(exhales)

266
00:11:24,220 --> 00:11:26,139
Yes sir, yes ma'am.

267
00:11:26,139 --> 00:11:27,974
All right, heel-toe,
heel-toe the feet together,

268
00:11:27,974 --> 00:11:29,684
or you can hop 
the feet together.

269
00:11:29,684 --> 00:11:32,437
Have some fun 
waking up the feet.

270
00:11:38,516 --> 00:11:40,351
And then hands to heart center.

271
00:11:40,351 --> 00:11:41,186
Great work.

272
00:11:41,186 --> 00:11:42,687
Inhale. (inhales)

273
00:11:42,687 --> 00:11:45,857
And exhale, relax the
shoulders down. (exhales)

274
00:11:45,857 --> 00:11:47,525
Observe your breath.

275
00:11:51,134 --> 00:11:52,552
Great, inhale, 
reach for the sky,

276
00:11:52,552 --> 00:11:55,305
clap the palms together, 
Jai Namaste,

277
00:11:55,305 --> 00:11:58,141
and forward fold 
all the way down.

278
00:11:59,204 --> 00:12:00,955
We're coming to a seat, 
so nice and easy,

279
00:12:00,955 --> 00:12:05,251
just bring the fingertips to
the mat and send the hips back.

280
00:12:05,251 --> 00:12:07,754
Now, we're gonna come
all the way to flat back.

281
00:12:07,754 --> 00:12:10,215
(deep breath)

282
00:12:12,852 --> 00:12:13,853
And when you get there,

283
00:12:13,853 --> 00:12:16,564
go ahead and center 
yourself on the mat.

284
00:12:16,564 --> 00:12:18,066
Hug the right knee 
into the chest

285
00:12:18,066 --> 00:12:20,235
and send the left leg
high up towards the sky.

286
00:12:20,235 --> 00:12:21,611
So, if you were 
on your feet today,

287
00:12:21,611 --> 00:12:22,862
point and flex the left foot,

288
00:12:22,862 --> 00:12:24,572
allow the blood flow 
opposite direction,

289
00:12:24,572 --> 00:12:26,282
should feel really awesome.

290
00:12:26,282 --> 00:12:29,828
Scoop the tailbone up, lower
back supported by your mat.

291
00:12:29,828 --> 00:12:32,163
Shoulders heavy and relaxed.

292
00:12:33,374 --> 00:12:34,876
Inhale. (inhales)

293
00:12:34,876 --> 00:12:35,919
And then exhale.

294
00:12:35,919 --> 00:12:38,004
Slowly lower the left leg down.

295
00:12:38,004 --> 00:12:40,757
Let it hover just 
above the earth,

296
00:12:40,757 --> 00:12:42,383
connecting to the lower belly,

297
00:12:42,383 --> 00:12:45,386
those muscles, connecting,
toning, trimming.

298
00:12:45,386 --> 00:12:47,514
If you need a little more,
you can lift the head,

299
00:12:47,514 --> 00:12:50,934
draw the nose 
towards the knee. (exhales)

300
00:12:50,934 --> 00:12:55,855
(inhales) And then release
everything. (exhales)

301
00:12:55,855 --> 00:12:57,524
Inhale. (inhales)

302
00:12:57,524 --> 00:12:58,650
Exhale.

303
00:12:58,650 --> 00:13:00,777
Twist right knee 
to the left side.

304
00:13:00,777 --> 00:13:02,570
We open up 
through the right arm.

305
00:13:02,570 --> 00:13:03,863
Take a deep breath in here.

306
00:13:03,863 --> 00:13:06,074
You can take a variation
here that feels good,

307
00:13:06,074 --> 00:13:07,700
maybe a little behind.

308
00:13:07,700 --> 00:13:10,036
We're extending the top leg.

309
00:13:11,139 --> 00:13:14,183
Be super mindful, 
don't push it, use your breath.

310
00:13:14,183 --> 00:13:18,354
(inhales) And then we'll come
back to center. (exhales)

311
00:13:21,059 --> 00:13:22,811
And switch, 
the left knee comes in,

312
00:13:22,811 --> 00:13:25,438
we scoop the tailbone up,
right foot towards the sky,

313
00:13:25,438 --> 00:13:27,732
let the blood flow 
opposite direction,

314
00:13:27,732 --> 00:13:29,859
maybe rotate that ankle.

315
00:13:29,859 --> 00:13:33,321
Chances are, your feet have
been crammed in shoes all day,

316
00:13:33,321 --> 00:13:36,781
so just enjoy this love,

317
00:13:37,958 --> 00:13:38,950
self-love.

318
00:13:38,950 --> 00:13:40,368
When you're ready, inhale.

319
00:13:40,368 --> 00:13:43,037
Lift the tailbone, lower
back flush with the mat,

320
00:13:43,037 --> 00:13:44,205
and then exhale.

321
00:13:44,205 --> 00:13:45,957
Slowly lower the right leg down

322
00:13:45,957 --> 00:13:49,002
as you squeeze left knee
in towards the chest.

323
00:13:49,002 --> 00:13:51,504
(exhales) Again, 
scoop the tailbone up

324
00:13:51,504 --> 00:13:53,590
so you connect 
to the lower belly,

325
00:13:53,590 --> 00:13:54,883
toning those muscles there.

326
00:13:54,883 --> 00:13:57,927
If you need a little more,
you can lift knee to nose.

327
00:13:57,927 --> 00:14:01,431
(inhales) And then take
one more deep breath in

328
00:14:01,431 --> 00:14:03,224
wherever you are, my friend.

329
00:14:03,224 --> 00:14:06,811
And then exhale, release
everything. (exhales)

330
00:14:06,811 --> 00:14:09,314
And find your twist, inhale.
(inhales)

331
00:14:09,314 --> 00:14:13,484
Exhale, left knee over
towards the right. (exhales)

332
00:14:16,029 --> 00:14:17,864
Take a second 
to close your eyes.

333
00:14:17,864 --> 00:14:21,117
Find a variation 
that feels good today.

334
00:14:22,897 --> 00:14:23,982
Just take a little moment

335
00:14:23,982 --> 00:14:28,820
to blanket yourself in a
little love, a lotta love.

336
00:14:28,820 --> 00:14:30,379
And appreciate your body,

337
00:14:30,379 --> 00:14:33,449
appreciate this 
time for yourself.

338
00:14:33,449 --> 00:14:34,283
So good.

339
00:14:34,283 --> 00:14:35,618
So, so, so good.

340
00:14:37,418 --> 00:14:39,837
So, it doesn't always 
feel amazingly good,

341
00:14:39,837 --> 00:14:42,125
but the process of 
tending to ourselves

342
00:14:42,125 --> 00:14:46,921
and just kind of rinsing,
washing, moving things around

343
00:14:46,921 --> 00:14:49,173
is definitely good for you.

344
00:14:50,511 --> 00:14:53,389
Take a deep breath in, come
back to center. (inhales)

345
00:14:53,389 --> 00:14:56,142
And then we'll bring the
soles of the feet to the mat

346
00:14:56,142 --> 00:14:58,311
and actually interlace the
fingertips behind the head,

347
00:14:58,311 --> 00:15:01,648
extend thumbs, give yourself
a little neck massage here.

348
00:15:01,648 --> 00:15:02,649
And then, yogi's choice.

349
00:15:02,649 --> 00:15:05,026
You can bring the feet
as wide as the yoga mat,

350
00:15:05,026 --> 00:15:06,945
knees fall in together,

351
00:15:06,945 --> 00:15:08,529
kind of softening 
through the pelvis,

352
00:15:08,529 --> 00:15:10,031
should feel really 
good in the lower back.

353
00:15:10,031 --> 00:15:11,699
Or if you'd like to 
go for the hip opener,

354
00:15:11,699 --> 00:15:14,160
you can bring the soles
of the feet together,

355
00:15:14,160 --> 00:15:18,998
as a fly lands on my head, and
then open the knees out wide.

356
00:15:18,998 --> 00:15:21,751
So, again, we're bringing
the knees in, feet wide,

357
00:15:21,751 --> 00:15:24,420
or the knees out, feet together.

358
00:15:26,005 --> 00:15:27,840
And we start to relax.

359
00:15:29,342 --> 00:15:31,302
Massaging the head,

360
00:15:31,302 --> 00:15:35,723
the base of the head and
neck with the thumbs,

361
00:15:35,723 --> 00:15:39,602
and just appreciating
our body and our breath

362
00:15:39,602 --> 00:15:43,731
and letting go of that which
is no longer serving us.

363
00:15:44,744 --> 00:15:47,412
Let it be washed away.

364
00:15:49,448 --> 00:15:52,705
(deep breath)

365
00:15:52,705 --> 00:15:53,539
When you're satisfied,

366
00:15:53,539 --> 00:15:56,209
we'll release the arms
gently to the sides,

367
00:15:56,209 --> 00:15:58,961
release the legs 
gently out long,

368
00:16:00,194 --> 00:16:01,946
coming into Savasana.

369
00:16:03,087 --> 00:16:05,720
And we're gonna end 
with a really nice series

370
00:16:05,720 --> 00:16:08,556
of cleansing breaths, 
so don't be shy.

371
00:16:08,556 --> 00:16:10,936
This is a yoga rinse.

372
00:16:11,756 --> 00:16:14,675
So, feel free to 
add a little sound

373
00:16:14,675 --> 00:16:17,970
and freak out the other people
in your house or apartment,

374
00:16:17,970 --> 00:16:20,264
(laughs) or workspace if
you're doing this at work,

375
00:16:20,264 --> 00:16:22,600
which, if you are, you rock.

376
00:16:23,970 --> 00:16:25,471
Hope you don't get in 
trouble by your boss

377
00:16:25,471 --> 00:16:27,098
and blame it on me, 
or do blame it on me.

378
00:16:27,098 --> 00:16:28,433
Okay, here we go.

379
00:16:28,433 --> 00:16:32,478
Deep breath in, my friends,
fill with air. (inhales)

380
00:16:32,478 --> 00:16:34,772
Big cleansing breath
out through the mouth.

381
00:16:34,772 --> 00:16:38,359
Empty it out. (exhales)

382
00:16:38,359 --> 00:16:42,155
Four more, inhale. (inhales)

383
00:16:42,155 --> 00:16:45,825
Rinse it away. (exhales)

384
00:16:45,825 --> 00:16:48,661
Inhale. (inhales)

385
00:16:49,797 --> 00:16:54,135
Exhale, sigh it out. (exhales)

386
00:16:54,135 --> 00:16:56,971
Inhale. (inhales)

387
00:16:57,920 --> 00:17:00,715
Let it go. (exhales)

388
00:17:00,715 --> 00:17:05,678
And one more time, 
big breath in. (inhales)

389
00:17:05,678 --> 00:17:08,931
And release. (exhales)

390
00:17:11,076 --> 00:17:12,536
Awesome.

391
00:17:12,536 --> 00:17:13,704
Close your eyes, take a moment

392
00:17:13,704 --> 00:17:16,165
to rest, restore, recalibrate.

393
00:17:17,271 --> 00:17:22,057
Rinse it all off so that
you can be fresh and happy

394
00:17:22,578 --> 00:17:26,165
and in alignment with your
best and most beautiful self.

395
00:17:26,165 --> 00:17:27,333
Thanks again for 
sharing your time

396
00:17:27,333 --> 00:17:29,001
and your practice with me.

397
00:17:29,001 --> 00:17:32,421
Leave questions, comments,
dialogue down below.

398
00:17:32,421 --> 00:17:34,090
I'll see you next time.

399
00:17:34,090 --> 00:17:35,424
Namaste.

400
00:17:35,424 --> 00:17:39,345
(upbeat music)