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

I'm Adriene and today we have a

quick stress 
busting sequence for you.

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

(upbeat music)

Alrighty, my friends.

So we don't have 
much time together

so let's make the most of it.

Again, a little goes a long way.

Right away, plant your 
feet firmly into the earth.

Wherever you are, 
however you're feeling,

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

ears and exhale let it all go.

Relax your shoulders down.

Two more times like that.

Again, keep your feet 
firmly planted inhale,

squeeze and lift.

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

And then exhale, let it all go.

And one more time 
inhale, squeeze and lift,

press into your feet.

And exhale, let it go.

Awesome.

Reach behind interlace the 
fingertips behind your tailbone.

Knuckles are going to go down

and then away so 
that's the action here.

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

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

Knuckles draw down and away.

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

the wrist square.

Definitely just 
coming into nice,

hard opener here relaxing 
the shoulders down away from the

ears not necessarily 
trying to master any fancy mind.

So take one more breath 
here again nodding the head.

Then exhale release, 
give yourself a big hug.

Then again reach 
behind interlace,

opposite thumb on top this time.

Open the chest this 
time gently nod the head

or shake the head no.

Then release, 
give yourself a hug,

opposite arm on top.

Hmmm.

Beautiful.

Inhale in, 
lift your heart, smile.

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

little knocking 
on Heaven's door.

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

hip width apart or 
maybe slightly wider.

And this is a great 
little stress buster,

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

frazzled nerves and 
kinda smooth it out.

So it's very simply 
keep the feet planted,

you find a soft 
bend in the knees.

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

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

And then you slowly 
start to swing the hands.

Soft finger, 
soft hand side to side.

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

exhaling the other.

And then your hands 
can start to hit your body,

have a little fun.

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

soft bend in the knees as well.

So this is a little 
Kundalini Shakti trick.

(laughs) Energy trick.

For me, it's very playful.

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

and really get it going here.

Breathing deep.

Maybe finding a 
strong and powerful exhale.

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

stressed out this is a 
fun and playful approach

to just letting any tension 
or stress energy go.

Let it travel up the 
spine so that energy,

that Shakti, 
travels all the way up.

You find softness in 
the head and the neck.

Maybe even smile 
or giggle a little,

keep it going.

I'm like smacking my 
butt and couple more.

And then release 
come back to center,

slow it down.

Dude, amazing.

Bring the feet together.

This time really together 
and open the palms out wide.

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

relax your shoulders down.

Beautiful.

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

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

Focusing or 
re-focusing our energy

in a way that serves us.

So right knee comes up.

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

squeezing the knee in 
otherwise take your right heel,

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

Press into your right 
foot with your left leg.

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

take a variation that 
feels awesome for you today.

Maybe arms up, 
maybe arms wide,

maybe you take a mudra.

Deep breath in,

then exhale release 
and switch, other side.

Left knee peels up, 
we open that.

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

Squeeze and lift,

press into your left 
foot with your right thigh.

Find your tree pose.

Lifting your heart, focusing 
your gaze upon one point.

And take one more deep 
breath in wherever you are.

Inhale and exhale to release.

Great, feet together, 
hands at your heart.

Awesome.

Inhale lots of love in.

Find a little joy, 
a little inner smile maybe.

And exhale let it all go.

Awesome work.

Alright, cool cats, 
thanks so much for sharing

a little bit of time with me.

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

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

and connect with your 
energy and find what feels good.

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

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

subscribe to the 
channel if you haven't already.

Thanks and I'll 
see you next time,

Namaste.

(upbeat music)