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- Hello, everyone, and 
welcome to Yoga with Adriene.

2
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I am Adriene and this is Benji

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and today we 
have yoga for zombies.

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So this is an 
awesome quick practice

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for anyone who needs a refresh,

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who needs a break 
from whatever is going on,

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but in a positive 
and mindful way.

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So we're zenning in 
to find balance and calm.

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This is also just really great

10
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if you're like find yourselves

11
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on one of these roller coaster

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where you're on the 
phone or on the computer,

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or maybe you 
didn't sleep all night

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for one reason or another,

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and you feel like a zombie,

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this is the yoga 
practice that's gonna

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help you feel alive again.

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So hop into something comfy

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and let's get started.

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(upbeat music)

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(thunder)

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Alright, zombies.

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Let's begin in a 
nice comfortable seat

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with Kapalbhati breath.

25
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So sit up nice and tall.

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We're just gonna 
jump right in, okay?

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Sometimes you just need to stop

28
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what you're doing and change.

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Right, when you feel 
like oh, I'm way off balance,

30
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way way way way beyond helping

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there is help.

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Bring your hands 
to the lower belly.

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Skull shining breath.

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Inhale.

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Exhale, draw the 
navel in sharply.

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With a little sound.

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Inhale.

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Exhale, draw the navel in
sharply with a little sound.

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So breath of fire or 
skull shining breath.

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I have a whole 
video just on that.

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But you can pick it up 
with a little play here.

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Just try to keep 
your shoulders relaxed

43
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and resist the urge to do this.

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(breathes intensely)

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This is what someone looks like

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who is confined to 
screens and craziness.

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We've put that away.

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We are coming right 
back into the source.

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So here we go, big 
inhale, keep this relaxed.

50
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Brush your shoulders off.

51
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No? Alright.

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Inhale and let's begin.

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(exhales with a sound)

54
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Keep it going.

55
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Keep your shoulders relaxed

56
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and see if you can stay calm

57
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within the storm of this breath.

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Nice and controlled, 
it gets easier with practice,

59
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and move in the 
rhythm that is right for you

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so you inhale passively, 
exhale with action.

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(exhales with a sound)

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Navel draws in on every exhale.

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I swear Benji is 
emulating the sound

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of Kapalbhati breath right now.

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Keep it going, 
you're almost there.

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(exhales with a sound)

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And if you lose it, 
just come right back to it.

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(exhales with a sound)

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And then take a big inhale.

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Hands come to the knees 
as you exhale everything out.

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Great, take a second 
to check in with the neck.

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So the neck and the 
spine, all this time

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on the phone, or maybe 
working on your thesis,

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or maybe you've been up 
all night with your kiddo.

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Whatever has led you to 
feel like a zombie today.

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Let's turn to a 
little neck hygiene.

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So gentle circles, 
nodding the head yes and no,

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side to side, right 
ear over right shoulder,

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left ear over left shoulder.

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Breathing deep.

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Great, then send 
the legs out long.

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So extend one leg, 
then the other.

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Press the heels 
firmly away from you

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and sit up nice and tall.

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And then, you knew 
this was coming, right,

86
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send the fingertips forward, 
then drop them down,

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Thriller arms, 
stretch through the forearm.

88
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Beautiful.

89
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Then flip the script.

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If you need more 
take it here or here.

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Stretch.

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Ooh, tight.

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Awesome.

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Then inhale, reach for the sky,

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bend your knees, 
lift the shins up,

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feet up, and you're gonna come

97
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into Boat Pose, your variation.

98
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So you can clasp 
the backs of the legs.

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You can reach the 
fingertips forward.

100
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Or maybe you 
extend the legs, alright.

101
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But I want you to 
create a little energy,

102
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a little fire, 
a little shake, a little heat.

103
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So lift the chin, 
lift the chest, breathe deep.

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Again, you can clasp, 
you can reach.

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Breathe deep here, smile.

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And you want to start 
to hear your breath here,

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really feel that shake and allow

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your breath to respond to it.

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Great, we're here 
for one more breath.

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Lift your heart.

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Exhale.

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Then cross the ankles, 
come all the way forward

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and all the way into Plank Pose.

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You got it.

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Plank Pose. You can 
always come to half plank

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if you're a super zombie.

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Take it nice and slow.

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But if the knees are lifted,

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really reach the backs 
of the knees to the sky

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and lift the heels for 
the back edge of your mat.

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Then lengthen 
from crown to tail,

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draw the lower belly in, 
breath deep, inhale.

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Then exhale, come 
onto the outer edge

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of your right foot and 
dip the right hip down.

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Now you can stay 
here for a couple breaths

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feeling that deep stretch

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through the IT band 
and the side body.

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Or you can start to power 
it up and go side to side.

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So you'll definitely 
want to do both sides

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but you just get to 
decide how long you stay there.

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Or if you want more 
upper body, more heat,

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you'll just dip 
hips back and forth.

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Coming onto the knife 
edge of your left foot

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and then the knife 
edge of your right foot.

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Breathe deep, keep it going.

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Your own variation.

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Side to side, side to side.

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Then even it out, 
come back to Plank.

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And then Downward Facing Dog.

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Beautiful. Deep breath in.

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Empty it out.

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Peddle it out.

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Out with the old.

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In with a little fresh 
energy, positivity, life.

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Find a little wave in the spine.

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Then slowly look 
towards the top edge of your mat

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and you're gonna 
walk nice and slow,

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feeling every 
nuance through every step

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as you walk nice 
and slow all the way up

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to the front of your mat.

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Make sure to get a 
stretch through the calf,

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the achilles, the ankles.

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You walk all the way up,

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feet hip-width 
apart when you land.

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And then let it all go.

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Shake the head loose.

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Bend your knees generously.

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Then bring the 
fingertips to the mat

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and sweep them to the left,

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keep your feet planted firmly,

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toes bringing forward.

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And now sweep them all the way

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through center and to the right.

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Then pick up the pace 
sweeping left and then right,

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and try to keep your 
knees over the ankles.

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So strong footing.

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Then come back to center.

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Let it all go, 
shake the head loose.

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Inhale, half way lift, 
nice, long, beautiful neck.

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Heart reaches forward, 
exhale to fold, soften and bow.

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Here we go, 
zombies, tuck the chin,

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bend the knees, 
slowly roll it up.

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Press firmly through the feet

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as you stack all the way up

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lifting the heart and 
the chest and the head.

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Make a sound (roars)

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as you relax the shoulders down.

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I'm proud of 
myself for that sound.

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And then we're gonna 
bring the fingertips down,

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lead with the wrists, 
reaching all the way up

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so you're getting a big 
stretch through the forearm,

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all the way up as you 
reach up towards the sky,

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flip at the top, bend the knees,

184
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and then cascade 
it all the way down.

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Inhale, the halfway lift.

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Exhale, the fold.

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Plant the palms, 
step the right foot back,

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step the left foot back.

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Plank Pose.
Take a deep breath in.

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Then exhale, 
bring the right hand

191
00:08:22,043 --> 00:08:23,712
to the center of your 
mat and bring your right knee

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to the center of 
your mat and down.

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00:08:25,922 --> 00:08:28,675
Then you're gonna 
slowly pivot on the back foot,

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we're coming into a 
little gate variation here.

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So you inhale, open 
left fingertips to the sky.

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And then exhale, 
draw your navel in,

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nice and slow,
work from your center

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00:08:40,937 --> 00:08:44,899
and reach the right fingertips
all the way up and back.

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And then all the way 
back down nice and slow.

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And then all the way back.

201
00:08:50,989 --> 00:08:52,323
So you have to kind 
of wake up your center

202
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or your core here.

203
00:08:55,172 --> 00:08:56,619
Keep it going.

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And then you can 
start to let it evolve here,

205
00:09:04,419 --> 00:09:08,173
maybe the left hand 
goes all the way forward.

206
00:09:09,758 --> 00:09:13,011
Stretching all 
four sides of the torso.

207
00:09:17,002 --> 00:09:19,768
And then the next time 
your right hand goes down,

208
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take a Side Plank variation.

209
00:09:21,561 --> 00:09:22,722
So you could just be here,

210
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could be bringing 
the right foot in front

211
00:09:25,440 --> 00:09:28,026
for kind of a fallen 
triangle sort of deal.

212
00:09:28,026 --> 00:09:30,028
Maybe you do a 
wild thing in honor

213
00:09:30,028 --> 00:09:33,084
of holiday some 
of us practicing.

214
00:09:33,084 --> 00:09:36,614
Maybe it's just the 
Side Plank or the kick stand.

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00:09:36,614 --> 00:09:38,203
We're here for one more breath.

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00:09:38,203 --> 00:09:40,774
Inhale, lift the hips up high.

217
00:09:40,774 --> 00:09:43,458
And then exhale, bring 
it down and take a vinyasa,

218
00:09:43,458 --> 00:09:46,252
belly to Cobra, or 
Chaturanga to Up Dog.

219
00:09:46,252 --> 00:09:49,017
Use an inhale to open 
the chest, open your heart,

220
00:09:49,017 --> 00:09:51,925
and use an exhale 
to make your way back.

221
00:09:51,925 --> 00:09:53,802
Inhale to look forward

222
00:09:53,802 --> 00:09:56,304
and exhale to step to the top.

223
00:09:57,430 --> 00:09:58,862
Rag doll.

224
00:09:59,849 --> 00:10:02,393
Inhale, halfway lift.

225
00:10:02,393 --> 00:10:03,686
Exhale, fold.

226
00:10:03,686 --> 00:10:05,480
Roll it up again, nice and slow.

227
00:10:05,480 --> 00:10:06,967
This is a zombie roll.

228
00:10:06,967 --> 00:10:10,193
So, shedding all 
the extra weight,

229
00:10:11,694 --> 00:10:15,365
leaving it behind as 
you rise and grow tall.

230
00:10:17,075 --> 00:10:19,494
Open the chest, 
loop the shoulders,

231
00:10:19,494 --> 00:10:23,957
forward up and back, 
length through the crown.

232
00:10:23,957 --> 00:10:25,333
Here we go again.

233
00:10:25,333 --> 00:10:26,501
Reaching with the wrists first,

234
00:10:26,501 --> 00:10:28,711
nice and slow, inhale.

235
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(roars)

236
00:10:29,629 --> 00:10:31,130
Make a sound.

237
00:10:31,130 --> 00:10:33,258
And then exhale, paint 
the wall in front of you,

238
00:10:33,258 --> 00:10:36,427
bend your knees and 
cascade it all the way down.

239
00:10:36,427 --> 00:10:39,297
Inhale to 
halfway lift, find length.

240
00:10:39,297 --> 00:10:42,141
Exhale to fold, plant the palms,

241
00:10:42,141 --> 00:10:43,897
step the right foot back, 
step the left foot back,

242
00:10:43,897 --> 00:10:45,395
and this time we're 
gonna bring the left hand

243
00:10:45,395 --> 00:10:48,398
to the center, left 
knee down into the center.

244
00:10:48,398 --> 00:10:50,149
Pivot on the back foot

245
00:10:50,149 --> 00:10:51,317
and when you're ready, inhale,

246
00:10:51,317 --> 00:10:53,987
open up, gate variation here.

247
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Big breath in.

248
00:10:54,946 --> 00:10:56,739
Exhale, take the time to connect

249
00:10:56,739 --> 00:11:00,535
to your center here, 
then slowly rise up,

250
00:11:00,535 --> 00:11:03,788
and stretch left 
fingertips towards the back.

251
00:11:03,788 --> 00:11:05,832
And then that's 
your flow, nice and slow,

252
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moving from a place of connect.

253
00:11:08,251 --> 00:11:09,901
This is a great 
little flow to practice that.

254
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Moving from your center,

255
00:11:12,130 --> 00:11:15,717
keeping that energetic 
lift through the front body

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and that grounding 
through the back body.

257
00:11:18,430 --> 00:11:21,389
Moving with your breath, inhale.

258
00:11:23,182 --> 00:11:26,769
And exhale, we're 
stretching the side body.

259
00:11:35,111 --> 00:11:37,030
And then letting it 
evolve a little bit here,

260
00:11:37,030 --> 00:11:38,732
keeping length 
through the crown.

261
00:11:38,732 --> 00:11:42,291
Keep it calm, nice and 
in control of your breath.

262
00:11:46,873 --> 00:11:49,500
And then the next time 
your left hand comes down,

263
00:11:49,500 --> 00:11:52,754
take a variation of Side Plank.

264
00:11:52,754 --> 00:11:53,920
Kick stand with the right foot,

265
00:11:53,920 --> 00:11:58,134
lift the hips up high, 
maybe stacking the feet.

266
00:11:58,134 --> 00:12:00,470
Maybe you take a wild thing.

267
00:12:02,555 --> 00:12:03,806
Breathing deep.

268
00:12:05,433 --> 00:12:07,810
Wherever you are 
lift the hips up high.

269
00:12:07,810 --> 00:12:09,875
Spiral your heart 
up towards the sky,

270
00:12:09,875 --> 00:12:12,607
take a deep breath in, 
one more, one more, you got it,

271
00:12:12,607 --> 00:12:14,909
and then exhale, 
bring it all the way down.

272
00:12:14,909 --> 00:12:16,235
Optional vinyasa here.

273
00:12:16,235 --> 00:12:18,404
Belly to Cobra or 
Chaturanga to Up Dog.

274
00:12:18,404 --> 00:12:20,865
Just use an 
inhale to open the chest,

275
00:12:20,865 --> 00:12:24,911
and then use an exhale to
make your way to Downward Dog.

276
00:12:24,911 --> 00:12:26,811
Inhale in.

277
00:12:26,811 --> 00:12:29,290
Exhale, look forward.

278
00:12:29,290 --> 00:12:31,292
Rag doll to the top.

279
00:12:31,292 --> 00:12:33,419
Inhale, halfway lift.

280
00:12:33,419 --> 00:12:34,963
Exhale, fold.

281
00:12:34,963 --> 00:12:36,745
This time you're gonna 
bend the knees generously

282
00:12:36,745 --> 00:12:39,801
so your belly's on 
the tops of the thighs.

283
00:12:39,801 --> 00:12:41,511
And you lead with 
the wrists one more time,

284
00:12:41,511 --> 00:12:42,762
so we'll do it slow

285
00:12:42,762 --> 00:12:43,972
so we can learn it together.

286
00:12:43,972 --> 00:12:45,780
Inhale, ground through the feet,

287
00:12:45,780 --> 00:12:49,227
you're gonna 
rise up like a zombie,

288
00:12:49,227 --> 00:12:50,186
and then exhale, 
you're just gonna

289
00:12:50,186 --> 00:12:51,312
toss it all behind you.

290
00:12:51,312 --> 00:12:53,523
Again, stay grounded through
all four corners of the feet.

291
00:12:53,523 --> 00:12:55,566
Toss it and fold.

292
00:12:55,566 --> 00:12:57,494
Sound effects welcome, 
I've already prepped you.

293
00:12:57,494 --> 00:13:00,031
So inhale, open 
the chest, lift up,

294
00:13:00,031 --> 00:13:03,366
and exhale, throw 
that dead energy away.

295
00:13:03,366 --> 00:13:05,193
Inhale, rise.

296
00:13:05,193 --> 00:13:06,661
Exhale, toss it away.

297
00:13:06,661 --> 00:13:07,954
Some of us have done this below.

298
00:13:07,954 --> 00:13:10,281
A little old 
school Kundalini jive.

299
00:13:10,281 --> 00:13:13,584
Exhale, and keep it going.

300
00:13:13,584 --> 00:13:16,087
And if you 
really have some excess

301
00:13:16,087 --> 00:13:20,141
stuff to shed, give it a huh.

302
00:13:21,634 --> 00:13:22,468
Huh!

303
00:13:24,345 --> 00:13:25,346
Huh!

304
00:13:25,346 --> 00:13:26,931
Keep the feet planted

305
00:13:26,931 --> 00:13:28,683
and imagine you're squeezing

306
00:13:28,683 --> 00:13:30,198
an imaginary 
block between your legs

307
00:13:30,198 --> 00:13:32,268
so your knees don't splay out.

308
00:13:32,268 --> 00:13:34,355
Keep it going.

309
00:13:34,355 --> 00:13:35,189
Huh!

310
00:13:36,691 --> 00:13:37,525
Huh!

311
00:13:37,525 --> 00:13:39,235
And one more.

312
00:13:39,235 --> 00:13:40,069
Huh!

313
00:13:40,069 --> 00:13:42,729
Inhale, reach for the sky.

314
00:13:42,729 --> 00:13:46,665
Exhale, hands to heart.

315
00:13:46,665 --> 00:13:48,703
Try not to fidget 
here, fix your hair,

316
00:13:48,703 --> 00:13:50,246
fix your pants, fix anything

317
00:13:50,246 --> 00:13:52,248
because you don't need fixing.

318
00:13:52,248 --> 00:13:53,499
You're perfect.

319
00:13:54,751 --> 00:13:56,251
Sometimes our 
energy just gets low

320
00:13:56,251 --> 00:13:57,863
and then it goes high.

321
00:13:57,863 --> 00:14:00,689
We absorb other people's energy.

322
00:14:00,689 --> 00:14:04,469
We get zapped by 
the screens, the phones.

323
00:14:06,012 --> 00:14:07,260
So I hope you feel better.

324
00:14:07,260 --> 00:14:11,059
I hope you have an amazing
rest of your day or evening.

325
00:14:11,059 --> 00:14:12,542
And if you can, I challenge you

326
00:14:12,542 --> 00:14:15,396
to stay away from your phone

327
00:14:15,396 --> 00:14:17,315
unless you really need it,

328
00:14:17,315 --> 00:14:19,609
stay away from the computer

329
00:14:19,609 --> 00:14:21,444
unless you really need it,

330
00:14:21,444 --> 00:14:23,780
and just make sure that 
you're actively taking time

331
00:14:23,780 --> 00:14:25,428
to balance all 
that time and energy

332
00:14:25,428 --> 00:14:29,077
spent doing those 
things, and I will too,

333
00:14:29,077 --> 00:14:31,204
and we'll keep up 
the good work together.

334
00:14:31,204 --> 00:14:33,998
Alright, bring the 
thumbs to the third eye.

335
00:14:33,998 --> 00:14:36,959
Deep breath in, 
and we acknowledge

336
00:14:36,959 --> 00:14:39,504
the highest in ourselves

337
00:14:39,504 --> 00:14:42,298
and that in one 
another as we bow.

338
00:14:43,948 --> 00:14:45,093
Namaste.

339
00:14:45,093 --> 00:14:47,595
(upbeat music)