- Hello, everyone, and welcome to Yoga with Adriene. I am Adriene and this is Benji and today we have yoga for zombies. So this is an awesome quick practice for anyone who needs a refresh, who needs a break from whatever is going on, but in a positive and mindful way. So we're zenning in to find balance and calm. This is also just really great if you're like find yourselves on one of these roller coaster where you're on the phone or on the computer, or maybe you didn't sleep all night for one reason or another, and you feel like a zombie, this is the yoga practice that's gonna help you feel alive again. So hop into something comfy and let's get started. (upbeat music) (thunder) Alright, zombies. Let's begin in a nice comfortable seat with Kapalbhati breath. So sit up nice and tall. We're just gonna jump right in, okay? Sometimes you just need to stop what you're doing and change. Right, when you feel like oh, I'm way off balance, way way way way beyond helping there is help. Bring your hands to the lower belly. Skull shining breath. Inhale. Exhale, draw the navel in sharply. With a little sound. Inhale. Exhale, draw the navel in sharply with a little sound. So breath of fire or skull shining breath. I have a whole video just on that. But you can pick it up with a little play here. Just try to keep your shoulders relaxed and resist the urge to do this. (breathes intensely) This is what someone looks like who is confined to screens and craziness. We've put that away. We are coming right back into the source. So here we go, big inhale, keep this relaxed. Brush your shoulders off. No? Alright. Inhale and let's begin. (exhales with a sound) Keep it going. Keep your shoulders relaxed and see if you can stay calm within the storm of this breath. Nice and controlled, it gets easier with practice, and move in the rhythm that is right for you so you inhale passively, exhale with action. (exhales with a sound) Navel draws in on every exhale. I swear Benji is emulating the sound of Kapalbhati breath right now. Keep it going, you're almost there. (exhales with a sound) And if you lose it, just come right back to it. (exhales with a sound) And then take a big inhale. Hands come to the knees as you exhale everything out. Great, take a second to check in with the neck. So the neck and the spine, all this time on the phone, or maybe working on your thesis, or maybe you've been up all night with your kiddo. Whatever has led you to feel like a zombie today. Let's turn to a little neck hygiene. So gentle circles, nodding the head yes and no, side to side, right ear over right shoulder, left ear over left shoulder. Breathing deep. Great, then send the legs out long. So extend one leg, then the other. Press the heels firmly away from you and sit up nice and tall. And then, you knew this was coming, right, send the fingertips forward, then drop them down, Thriller arms, stretch through the forearm. Beautiful. Then flip the script. If you need more take it here or here. Stretch. Ooh, tight. Awesome. Then inhale, reach for the sky, bend your knees, lift the shins up, feet up, and you're gonna come into Boat Pose, your variation. So you can clasp the backs of the legs. You can reach the fingertips forward. Or maybe you extend the legs, alright. But I want you to create a little energy, a little fire, a little shake, a little heat. So lift the chin, lift the chest, breathe deep. Again, you can clasp, you can reach. Breathe deep here, smile. And you want to start to hear your breath here, really feel that shake and allow your breath to respond to it. Great, we're here for one more breath. Lift your heart. Exhale. Then cross the ankles, come all the way forward and all the way into Plank Pose. You got it. Plank Pose. You can always come to half plank if you're a super zombie. Take it nice and slow. But if the knees are lifted, really reach the backs of the knees to the sky and lift the heels for the back edge of your mat. Then lengthen from crown to tail, draw the lower belly in, breath deep, inhale. Then exhale, come onto the outer edge of your right foot and dip the right hip down. Now you can stay here for a couple breaths feeling that deep stretch through the IT band and the side body. Or you can start to power it up and go side to side. So you'll definitely want to do both sides but you just get to decide how long you stay there. Or if you want more upper body, more heat, you'll just dip hips back and forth. Coming onto the knife edge of your left foot and then the knife edge of your right foot. Breathe deep, keep it going. Your own variation. Side to side, side to side. Then even it out, come back to Plank. And then Downward Facing Dog. Beautiful. Deep breath in. Empty it out. Peddle it out. Out with the old. In with a little fresh energy, positivity, life. Find a little wave in the spine. Then slowly look towards the top edge of your mat and you're gonna walk nice and slow, feeling every nuance through every step as you walk nice and slow all the way up to the front of your mat. Make sure to get a stretch through the calf, the achilles, the ankles. You walk all the way up, feet hip-width apart when you land. And then let it all go. Shake the head loose. Bend your knees generously. Then bring the fingertips to the mat and sweep them to the left, keep your feet planted firmly, toes bringing forward. And now sweep them all the way through center and to the right. Then pick up the pace sweeping left and then right, and try to keep your knees over the ankles. So strong footing. Then come back to center. Let it all go, shake the head loose. Inhale, half way lift, nice, long, beautiful neck. Heart reaches forward, exhale to fold, soften and bow. Here we go, zombies, tuck the chin, bend the knees, slowly roll it up. Press firmly through the feet as you stack all the way up lifting the heart and the chest and the head. Make a sound (roars) as you relax the shoulders down. I'm proud of myself for that sound. And then we're gonna bring the fingertips down, lead with the wrists, reaching all the way up so you're getting a big stretch through the forearm, all the way up as you reach up towards the sky, flip at the top, bend the knees, and then cascade it all the way down. Inhale, the halfway lift. Exhale, the fold. Plant the palms, step the right foot back, step the left foot back. Plank Pose. Take a deep breath in. Then exhale, bring the right hand to the center of your mat and bring your right knee to the center of your mat and down. Then you're gonna slowly pivot on the back foot, we're coming into a little gate variation here. So you inhale, open left fingertips to the sky. And then exhale, draw your navel in, nice and slow, work from your center and reach the right fingertips all the way up and back. And then all the way back down nice and slow. And then all the way back. So you have to kind of wake up your center or your core here. Keep it going. And then you can start to let it evolve here, maybe the left hand goes all the way forward. Stretching all four sides of the torso. And then the next time your right hand goes down, take a Side Plank variation. So you could just be here, could be bringing the right foot in front for kind of a fallen triangle sort of deal. Maybe you do a wild thing in honor of holiday some of us practicing. Maybe it's just the Side Plank or the kick stand. We're here for one more breath. Inhale, lift the hips up high. And then exhale, bring it down and take a vinyasa, belly to Cobra, or Chaturanga to Up Dog. Use an inhale to open the chest, open your heart, and use an exhale to make your way back. Inhale to look forward and exhale to step to the top. Rag doll. Inhale, halfway lift. Exhale, fold. Roll it up again, nice and slow. This is a zombie roll. So, shedding all the extra weight, leaving it behind as you rise and grow tall. Open the chest, loop the shoulders, forward up and back, length through the crown. Here we go again. Reaching with the wrists first, nice and slow, inhale. (roars) Make a sound. And then exhale, paint the wall in front of you, bend your knees and cascade it all the way down. Inhale to halfway lift, find length. Exhale to fold, plant the palms, step the right foot back, step the left foot back, and this time we're gonna bring the left hand to the center, left knee down into the center. Pivot on the back foot and when you're ready, inhale, open up, gate variation here. Big breath in. Exhale, take the time to connect to your center here, then slowly rise up, and stretch left fingertips towards the back. And then that's your flow, nice and slow, moving from a place of connect. This is a great little flow to practice that. Moving from your center, keeping that energetic lift through the front body and that grounding through the back body. Moving with your breath, inhale. And exhale, we're stretching the side body. And then letting it evolve a little bit here, keeping length through the crown. Keep it calm, nice and in control of your breath. And then the next time your left hand comes down, take a variation of Side Plank. Kick stand with the right foot, lift the hips up high, maybe stacking the feet. Maybe you take a wild thing. Breathing deep. Wherever you are lift the hips up high. Spiral your heart up towards the sky, take a deep breath in, one more, one more, you got it, and then exhale, bring it all the way down. Optional vinyasa here. Belly to Cobra or Chaturanga to Up Dog. Just use an inhale to open the chest, and then use an exhale to make your way to Downward Dog. Inhale in. Exhale, look forward. Rag doll to the top. Inhale, halfway lift. Exhale, fold. This time you're gonna bend the knees generously so your belly's on the tops of the thighs. And you lead with the wrists one more time, so we'll do it slow so we can learn it together. Inhale, ground through the feet, you're gonna rise up like a zombie, and then exhale, you're just gonna toss it all behind you. Again, stay grounded through all four corners of the feet. Toss it and fold. Sound effects welcome, I've already prepped you. So inhale, open the chest, lift up, and exhale, throw that dead energy away. Inhale, rise. Exhale, toss it away. Some of us have done this below. A little old school Kundalini jive. Exhale, and keep it going. And if you really have some excess stuff to shed, give it a huh. Huh! Huh! Keep the feet planted and imagine you're squeezing an imaginary block between your legs so your knees don't splay out. Keep it going. Huh! Huh! And one more. Huh! Inhale, reach for the sky. Exhale, hands to heart. Try not to fidget here, fix your hair, fix your pants, fix anything because you don't need fixing. You're perfect. Sometimes our energy just gets low and then it goes high. We absorb other people's energy. We get zapped by the screens, the phones. So I hope you feel better. I hope you have an amazing rest of your day or evening. And if you can, I challenge you to stay away from your phone unless you really need it, stay away from the computer unless you really need it, and just make sure that you're actively taking time to balance all that time and energy spent doing those things, and I will too, and we'll keep up the good work together. Alright, bring the thumbs to the third eye. Deep breath in, and we acknowledge the highest in ourselves and that in one another as we bow. Namaste. (upbeat music)