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- Hello my sweet friends and 
welcome to Yoga With Adriene.

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I'm Adriene and today we have a

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quick stress 
busting sequence for you.

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

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(upbeat music)

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Alrighty, my friends.

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So we don't have 
much time together

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so let's make the most of it.

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Again, a little goes a long way.

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Right away, plant your 
feet firmly into the earth.

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Wherever you are, 
however you're feeling,

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let's take a deep breath in,
squeeze the shoulders up to the

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ears and exhale let it all go.

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Relax your shoulders down.

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Two more times like that.

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Again, keep your feet 
firmly planted inhale,

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squeeze and lift.

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Really squeeze maybe retain 
or hold the breath at the top.

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And then exhale, let it all go.

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And one more time 
inhale, squeeze and lift,

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press into your feet.

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And exhale, let it go.

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Awesome.

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Reach behind interlace the 
fingertips behind your tailbone.

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Knuckles are going to go down

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and then away so 
that's the action here.

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Down and away as you open up
through the chest and then draw

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your chin to your chest and
just nod your head slightly yes.

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Knuckles draw down and away.

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Maybe you try to bring the palms
together but if not just keep

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the wrist square.

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Definitely just 
coming into nice,

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hard opener here relaxing 
the shoulders down away from the

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ears not necessarily 
trying to master any fancy mind.

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So take one more breath 
here again nodding the head.

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Then exhale release, 
give yourself a big hug.

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Then again reach 
behind interlace,

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opposite thumb on top this time.

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Open the chest this 
time gently nod the head

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or shake the head no.

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Then release, 
give yourself a hug,

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opposite arm on top.

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Hmmm.

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Beautiful.

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Inhale in, 
lift your heart, smile.

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Exhale, release.
Alright so we're gonna do a

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little knocking 
on Heaven's door.

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Some of you have done this with
me before but you keep your feet

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hip width apart or 
maybe slightly wider.

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And this is a great 
little stress buster,

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great way just kind of release
stagnant energy or stressed-out,

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frazzled nerves and 
kinda smooth it out.

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So it's very simply 
keep the feet planted,

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you find a soft 
bend in the knees.

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That's kind of crucial 'cause 
you don't want to lock out

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through the knees and tweak your
knees so soft bend in the knee.

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And then you slowly 
start to swing the hands.

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Soft finger, 
soft hand side to side.

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And each time you do it you find
a breath maybe inhaling one way

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exhaling the other.

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And then your hands 
can start to hit your body,

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have a little fun.

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And you can find little softness
in the feet but remember that

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soft bend in the knees as well.

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So this is a little 
Kundalini Shakti trick.

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(laughs) Energy trick.

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For me, it's very playful.

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I start at my feet, soft knees,
travel up through the body

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and really get it going here.

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Breathing deep.

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Maybe finding a 
strong and powerful exhale.

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And it definitely feels silly so
if you been like pissed off or

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stressed out this is a 
fun and playful approach

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to just letting any tension 
or stress energy go.

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Let it travel up the 
spine so that energy,

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that Shakti, 
travels all the way up.

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You find softness in 
the head and the neck.

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Maybe even smile 
or giggle a little,

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keep it going.

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I'm like smacking my 
butt and couple more.

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And then release 
come back to center,

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slow it down.

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Dude, amazing.

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Bring the feet together.

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This time really together 
and open the palms out wide.

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Lift your heart, take a 
deep breath in and exhale,

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relax your shoulders down.

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Beautiful.

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Palms come together, we lift 
the right knee all the way up.

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So we're finishing off 
with a tree pose today.

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Focusing or 
re-focusing our energy

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in a way that serves us.

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So right knee comes up.

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If you're new to tree pose 
you might just hold on here

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squeezing the knee in 
otherwise take your right heel,

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bring it up or bring that 
right foot to the left calf.

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Press into your right 
foot with your left leg.

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You can always have the right
toes on the ground here and then

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take a variation that 
feels awesome for you today.

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Maybe arms up, 
maybe arms wide,

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maybe you take a mudra.

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Deep breath in,

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then exhale release 
and switch, other side.

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Left knee peels up, 
we open that.

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Again, it can be big toes 
on the ground here or here.

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Squeeze and lift,

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press into your left 
foot with your right thigh.

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Find your tree pose.

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Lifting your heart, focusing 
your gaze upon one point.

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And take one more deep 
breath in wherever you are.

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Inhale and exhale to release.

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Great, feet together, 
hands at your heart.

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Awesome.

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Inhale lots of love in.

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Find a little joy, 
a little inner smile maybe.

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And exhale let it all go.

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Awesome work.

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Alright, cool cats, 
thanks so much for sharing

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a little bit of time with me.

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I really do think a little goes
a long way so hats off to you

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for taking a little moment 
to check in and get in your body

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and connect with your 
energy and find what feels good.

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Let me know how it goes 
down below if you have the time.

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If not, share this with a friend
in the spirit of giving and

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subscribe to the 
channel if you haven't already.

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Thanks and I'll 
see you next time,

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Namaste.

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(upbeat music)