- What's up, party people?

Welcome to Yoga with Adriene.

I'm Adriene and today 
we have an awesome

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

So, this is perfect 
after a long day,

this is perfect post-work,

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

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

This is gonna 
be a great practice

to help you shift into
finding what feels good.

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

(upbeat music)

All right, 
my friends, let's begin

standing at the 
top of the mat,

feet hip-width apart.

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

and just lift the 
toes and really press

into all four corners 
of the foot.

So, ball joint of 
the big toe mound,

ball joint of 
the pinky toe mound,

and then the back two
corners of the heels.

Then keep the toes lifting here

so we're starting 
to wake up the feet,

warm up from the ground up.

Keep the toes lifted 
for one more breath.

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

starting with the pinky toe.

Woah.

And then draw energy 
up from the arches

and stand up nice and tall,
mountain pose.

Thanks so much 
for choosing this video,

for sharing your time
and your energy with me,

let's have some fun.

Drawing the palms together,
Anjali Mudra at the heart.

Take a second to 
relax your shoulders

and just come into 
the present moment.

I know it's easier 
said than done,

some days harder than others,
but just take a moment

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

(inhales)

Use the powerful tool
of the breath (exhales)

to help you do just that,

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

(inhales) in and out.

(exhales) Namaste.

All right, 
let's find soft knees.

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

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

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

forward fold. (exhales)

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

Bend the knees, grab the elbows,

rock gently side to side,
find what feels good.

Maybe you take a moment
to close your eyes,

maybe bringing the belly
to the tops of the thighs.

(inhales)

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

Let any weight that you've
been carrying around,

any weight on your
shoulders or on your back

just gently spill off,

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

just allow it to 
open up and fall out,

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

we're a little bit lighter.

(deep breath)

And then release the arms

and, on an inhale, 
lift up halfway,

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

and then exhale, 
forward fold again.

Root to rise, 
connect to your feet,

just like we started an inhale,

we'll slowly 
reach for the sky,

spreading the fingertips,

tapping into a little
inner smile here maybe,

and then exhale, 
hands to heart. (exhales)

Great soft knees.

This time, reach the fingertips
behind and interlace.

Knuckles draw down and away

and we open up 
through the chest.

Now, just take a couple
awesome breaths here.

Find length in the tailbone
to support the lower back

as you lift your heart.

And you can take any movement
here that feels awesome,

maybe rocking 
gently side to side,

checking in with the 
head and the neck,

soft and easy, 
nice even breathing.

(deep breath)

Then release your grip,
inhale all the way up,

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

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

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

and then exhale, slide it down.

Inhale, reach for the sky, 
big breath,

maybe lift your toes this time,

draw energy up from the arches.
(inhales)

And exhale, hands to heart.
(exhales)

Swim the fingertips around,
interlace,

opposite thumb on top this time,

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

Knuckles draw down and away.

And this time, we're gonna move

in a little flow in the feet.

So, really connecting 
to your center,

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

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

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

and then exhale to the heels.

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

draw energy up from the
arches, tone the quads,

and then exhale. (exhales)

Inhale, lift your heart.
(inhales)

And exhale, release everything.
(exhales)

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

And exhale, forward fold.
(exhales)

Beautiful, inhale, halfway lift,

find length in the neck.
(inhales)

And exhale, fold.

Awesome.

We'll bring the 
feet together here,

fingertips come to the mat,

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

or step the right toes 
all the way back.

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

And when you're ready, inhale.

Send the fingertips all
the way up towards the sky

and go ahead and come
outta the hip a little bit

so that you can really find

head over heart, heart
over pelvis alignment.

You can untuck that back foot

or keep the toes 
curled under for now,

whatever feels more stable

as you squeeze the inner
thighs together. (exhales)

If you need a little
padding on your right knee,

you can double up 
on your mat, like so

or you can also sometimes
walk the knee back

just a little bit.

Big breaths here.

We're really squeezing 
into the mid-line,

starting to stir up a
little bit of energy,

maybe create a 
little bit of heat.

Take one more 
deep breath in here,

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

And then exhale, 
left hand comes down

to the top of the left
thigh and we use that

to just gently tug that
left thighbone back,

pulling that left 
hip crease back.

Then inhale, lengthen.

Exhale, slowly 
tilting to the left,

reaching right 
fingertips to the left.

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

Keep it easy.

Maybe even think about
upward-facing dog or cobra here

as you lift your heart.

Inhale in. (inhales)

And then exhale, 
releasing back to center.

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

and then exhale, 
we rain it down.

Awesome.

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

Inhale, look forward, 
then exhale.

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

Switch.

And we'll do it two more times.

Inhale, switch.

Inhale, switch.

And then lower the back
knee down. (laughs)

Just something to 
stir the energy up.

You can actually get in a
really good groove there.

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

All right, here we go.

Lowering the back knee,

reaching the fingertips 
up and overhead.

So, you have your 
right leg forward

and your left leg back now.

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

See if you can lift up, 
start to engage

the muscles of the 
abdominal wall,

lifting up from the pelvic
floor, finding that zipper,

that containment 
in the front body,

and then grounding 
through the back body,

squeezing your thighs.

We're finding that connection

all the way up 
through that center line.

And when you're ready, 
big breath in,

big beach ball up 
and overhead. (inhales)

Big breath out as we
bring the right hand now

to the top of the right thigh.

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

pull the right hip crease back.

And when you're ready, 
find a big breath

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

And then exhale, 
gentle tilt to the right.

Lots of awareness in
the shoulders. (exhales)

Staying connected in those
upper abs, those lower ribs.

And one more 
breath here, you got it.

Think upward-facing dog, inhale.
(inhales)

And then exhale back to center.

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

And then exhale 
to bring it down.

Great.

Switching the legs.

Here we go, switch. (exhales)

Switch. (exhales)

Switch. (exhales)

Switch. (exhales)

And then stepping right
foot back, plank pose.

And then downward-facing dog.

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

or you're probably tired

if you got just 
got off work and stuff,

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

Then take a big cleansing breath

in through the nose. (inhales)

And out through the mouth.
(exhales)

Again, inhaling through
the nose. (inhales)

And empty it out. (exhales)

Fabulous.

Inhale, look forward, 
bend the knees,

step or hop to the top.

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

Exhale, forward fold. (exhales)

Inhale, root to rise,
spread the fingertips,

stretch and smile.

And exhale, hands to heart.
(exhales)

Beautiful.

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

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

(inhales) Inhale, 
open the chest.

And exhale, 
bending at the hips here,

soft bend in the knees.

So, keep that 
micro-bend in the knees,

we come all the way down.

Right hand is gonna reach over

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

or maybe we can 
take it all the way

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

and we come into a twist,
looping the shoulders,

finding that stability as we
plug that shoulder in and down

so we're not just
collapsing with gravity here

but finding that awareness.

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

or even up to the sky. (inhales)

Breathing deep. (exhales)

Inhale.

Use an exhale to 
come back to center,

maybe halfway lift, 
big breath in.

And then, make your way to
the other side nice and slow,

left hand coming to the
outer edge of the right shin

or left fingertips to the mat.

Strong foundation here,
go over your checklist,

breathe deep, big twist here.
(inhales)

Big beautiful 
revitalizing twist.

You gotta bring the breath.

Inhale. (inhales)

And exhale to release. (exhales)

Awesome.

Inhale, lift up halfway.
(inhales)

And then exhale, release.

Hands come to the waistline,
soft bend in the knees,

or maybe generous bend in the
knees, loop the shoulders,

draw the elbows back towards
each other as you rise up.

Feel the blood flow
opposite direction, amazing.

Take a deep breath in. (inhales)

And then exhale out 
through the mouth,

maybe with a little sound.
(exhales)

Yes sir, yes ma'am.

All right, heel-toe,
heel-toe the feet together,

or you can hop 
the feet together.

Have some fun 
waking up the feet.

And then hands to heart center.

Great work.

Inhale. (inhales)

And exhale, relax the
shoulders down. (exhales)

Observe your breath.

Great, inhale, 
reach for the sky,

clap the palms together, 
Jai Namaste,

and forward fold 
all the way down.

We're coming to a seat, 
so nice and easy,

just bring the fingertips to
the mat and send the hips back.

Now, we're gonna come
all the way to flat back.

(deep breath)

And when you get there,

go ahead and center 
yourself on the mat.

Hug the right knee 
into the chest

and send the left leg
high up towards the sky.

So, if you were 
on your feet today,

point and flex the left foot,

allow the blood flow 
opposite direction,

should feel really awesome.

Scoop the tailbone up, lower
back supported by your mat.

Shoulders heavy and relaxed.

Inhale. (inhales)

And then exhale.

Slowly lower the left leg down.

Let it hover just 
above the earth,

connecting to the lower belly,

those muscles, connecting,
toning, trimming.

If you need a little more,
you can lift the head,

draw the nose 
towards the knee. (exhales)

(inhales) And then release
everything. (exhales)

Inhale. (inhales)

Exhale.

Twist right knee 
to the left side.

We open up 
through the right arm.

Take a deep breath in here.

You can take a variation
here that feels good,

maybe a little behind.

We're extending the top leg.

Be super mindful, 
don't push it, use your breath.

(inhales) And then we'll come
back to center. (exhales)

And switch, 
the left knee comes in,

we scoop the tailbone up,
right foot towards the sky,

let the blood flow 
opposite direction,

maybe rotate that ankle.

Chances are, your feet have
been crammed in shoes all day,

so just enjoy this love,

self-love.

When you're ready, inhale.

Lift the tailbone, lower
back flush with the mat,

and then exhale.

Slowly lower the right leg down

as you squeeze left knee
in towards the chest.

(exhales) Again, 
scoop the tailbone up

so you connect 
to the lower belly,

toning those muscles there.

If you need a little more,
you can lift knee to nose.

(inhales) And then take
one more deep breath in

wherever you are, my friend.

And then exhale, release
everything. (exhales)

And find your twist, inhale.
(inhales)

Exhale, left knee over
towards the right. (exhales)

Take a second 
to close your eyes.

Find a variation 
that feels good today.

Just take a little moment

to blanket yourself in a
little love, a lotta love.

And appreciate your body,

appreciate this 
time for yourself.

So good.

So, so, so good.

So, it doesn't always 
feel amazingly good,

but the process of 
tending to ourselves

and just kind of rinsing,
washing, moving things around

is definitely good for you.

Take a deep breath in, come
back to center. (inhales)

And then we'll bring the
soles of the feet to the mat

and actually interlace the
fingertips behind the head,

extend thumbs, give yourself
a little neck massage here.

And then, yogi's choice.

You can bring the feet
as wide as the yoga mat,

knees fall in together,

kind of softening 
through the pelvis,

should feel really 
good in the lower back.

Or if you'd like to 
go for the hip opener,

you can bring the soles
of the feet together,

as a fly lands on my head, and
then open the knees out wide.

So, again, we're bringing
the knees in, feet wide,

or the knees out, feet together.

And we start to relax.

Massaging the head,

the base of the head and
neck with the thumbs,

and just appreciating
our body and our breath

and letting go of that which
is no longer serving us.

Let it be washed away.

(deep breath)

When you're satisfied,

we'll release the arms
gently to the sides,

release the legs 
gently out long,

coming into Savasana.

And we're gonna end 
with a really nice series

of cleansing breaths, 
so don't be shy.

This is a yoga rinse.

So, feel free to 
add a little sound

and freak out the other people
in your house or apartment,

(laughs) or workspace if
you're doing this at work,

which, if you are, you rock.

Hope you don't get in 
trouble by your boss

and blame it on me, 
or do blame it on me.

Okay, here we go.

Deep breath in, my friends,
fill with air. (inhales)

Big cleansing breath
out through the mouth.

Empty it out. (exhales)

Four more, inhale. (inhales)

Rinse it away. (exhales)

Inhale. (inhales)

Exhale, sigh it out. (exhales)

Inhale. (inhales)

Let it go. (exhales)

And one more time, 
big breath in. (inhales)

And release. (exhales)

Awesome.

Close your eyes, take a moment

to rest, restore, recalibrate.

Rinse it all off so that
you can be fresh and happy

and in alignment with your
best and most beautiful self.

Thanks again for 
sharing your time

and your practice with me.

Leave questions, comments,
dialogue down below.

I'll see you next time.

Namaste.

(upbeat music)