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- Hello everyone and
welcome to Yoga With Adriene.

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I am Adriene, and today,

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we have a glorious quick balance
for the brain and the body.

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

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(upbeat music)

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Alright, let's begin in a
nice comfortable seat.

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Come on down to the ground.

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And as you arrive here,

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just take a second
to relax the shoulders,

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maybe softly move the
head and the neck around.

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Allow your hands
to rest on the knees

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or the tops of the thighs.

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And as you're ready,
gently take a deep breath in.

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And we're gonna exhale
out through the mouth here.

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Again, inhale in through 
the nose, deep breath.

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And just exhaling out
through the mouth to land here.

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And once more as
if we just kind of

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took a snow globe
and we roll out the mat,

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and we press play, and
now we take a deep breath in,

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and as we exhale, 
the snowflakes are

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landing slowly 
here in this moment.

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You can close your eyes.

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And slowly invite
your spine to lengthen,

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whatever that means for you.

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It could be physically 
making an adjustment

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to sit up a little taller,
perhaps lifting the chest,

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getting long in the neck,
letting the shoulders drop down,

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or it can be a
little more creative,

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using your mind's eye or

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imagination, even, 
to see the spine.

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This column,

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or as we call it
in yoga, this dunda,

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the stick or the staff 
that holds us up.

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You can just kind of
imagine it and see it.

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Bringing awareness to this
line of the body, the midline.

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Then bring your awareness
back to your breath here

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as you turn just
the right hand up,

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so the left
hand's gonna stay down.

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So you have one palm up
and one palm face down here

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as you continue to
lengthen up through the spine.

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Then just noticing
your breath here.

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And if you're paying attention,

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you may start to
realize or observe that

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just by bringing your awareness,

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your attention to something,

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you invite opportunity

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for it to transform or shift,

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so just by bringing your
awareness to your breath,

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it may start to change.

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You may start to
breathe a little deeper.

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More conscious breath.

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So if that happens,
just allow it to happen,

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but you don't have to force it.

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Slowly turn the right palm down

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and turn the left palm up.

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And just noticing 
the breath here,

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keeping the spine lengthened.

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And you may notice
that certain muscles

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have to kind of turn on

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to help with this posture.

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And now, turn your
right palm face up,

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so now both palms are open,

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ready to receive the
gifts of this practice

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designed for the
brain and the body

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to ultimately cultivate balance.

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And as I always say
and I genuinely believe,

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a little goes a long way.

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So let's get movin'.
Bring the palms together.

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Take a deep breath in.

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You can bat the
eyelashes open.

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As you exhale, we're gonna 
come forward onto all fours,

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nice and slow.

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As you inhale, drop
the belly, open the chest.

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(Benji groaning)

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Whoa, Benji.

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As you exhale,
round through the spine,

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chin to chest, navel draws up.

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Inhale, drop the belly,
open your heart.

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And exhale, round through,

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starting with the tailbone, 
perhaps, and moving your way,

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all the way up
the spine 'til the

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crown of the head is
the last to release.

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And maybe you slow this down.

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Thinking of the
spine today perhaps as

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an energetic highway.

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So how can you
maybe stay open to

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letting your practice be
an exploration of the spine.

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Really thinking about the spine

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as we move through
these postures today.

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Giving that little
extra food for thought,

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little extra love.

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Excellent. Then we'll 
bring the head back

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in line with the heart,
in line with the tail,

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and you're looking
for one straight line

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from the crown to the tail here,

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so if the head is dropping down,
go ahead and lift it up,

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send your gaze straight down.

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We're just gonna take the
right toes, curl them under,

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and then lift the right heel up.

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Good. Left fingertips reach 
forward, left thumb faces up.

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Inhale in.

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Exhale, you're gonna bend
the left knee, excuse me,

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bend the left elbow, excuse me,

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and right knee out to the side.

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Then inhale, extend.

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Turning on the core here,
and then exhale, bend again.

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Inhale to extend,
peek at me if you need to.

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Exhale, bend the left elbow,
bend the right knee.

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Out to the left and right.

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Here we go.
Let's do it twice more.

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Even if you only catch one here,

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it's a good
check in balancing the

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left and the
right side of the body.

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Beautiful. Now inhale, extend.

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And exhale, drop it,
release it, let it go.

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Alright, curl the left toes under,
send the left leg out long,

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feel that stretch in the
foot and the calf, the achilles.

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Good, then send the left heel 
up, right fingertips forward,

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right thumb up towards the sky.

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Inhale in, nice and slow,

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navel draws up so the
abdominals are turned on.

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As you exhale, bend the
right elbow to the right,

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left knee to the left.

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Good. Inhale, extend.

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Press into your
right foot for stability.

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Exhale, bend.

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Inhale, extend.

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Exhale, bend.

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Inhale, extend.

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Exhale, bend.

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And notice what
muscles have to turn on

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to kind of
support the bones here.

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Let's do one more 
on this side. Here we go.

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Inhale to extend,
exhale to let it go.

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Beautiful work.

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You can rotate the wrists here,
one and then the other.

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Then we'll plant the palms,

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spread the fingertips
super wide like starfish

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as you curl the toes under.

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Here we go.

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Big breath in, exhale lifts
you up, Downward Facing Dog.

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Bend your knees a bit here,

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claw through the fingertips,

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maybe tic-tock the hips
a little left to right,

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feel that lengthening 
in the side waist.

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And then drop the heels,

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it's okay if they
don't touch the ground,

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turn the toes inward just a bit

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and notice how that
goes all the way up

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to the hips here, right?

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So it's all connected,
one moving part.

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Good. Then we're gonna
draw the navel up.

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Start to shift
forward just a bit,

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just a bit as you slowly
shift all the way forward,

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moving through the
spine into a Plank Pose.

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Good. Now send the hips up high
and back, Downward Facing Dog.

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And again, moving
through the spine here,

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shifting forward,
nice and slow, Plank Pose.

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And pressing back,
Downward Facing Dog,

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and once more,
navel draws up, up, up.

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Slowly shifting to Plank.

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And then up to
Downward Facing Dog.

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Good, take a deep breath in.

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And exhale out
through the mouth.

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Beautiful. Step the right 
foot up, just the right foot,

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lower the left knee down.

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Take a deep
breath in here as you

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open the chest, look forward.

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Good, then plant 
the palms, exhale,

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step it all the way back,
Downward Facing Dog.

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Good. inhale, look forward.

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Step the left foot up,
just the left foot,

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as you lower the
right knee down.

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Good. Inhale, 
open your chest, look forward.

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And exhale, plant the palms,

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step it back,
Downward Facing Dog.

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Good, inhale in deeply here.

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And exhale to sigh it out.

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Shake the head 
a little yes, a little no.

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And then a little 
like maybe so. Okay. (chuckles)

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Here we go.

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Stepping one foot,
then the other,

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all the way up to
the front of your mat.

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You can take multiple steps.

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Feet are gonna
be hip width apart.

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Great.

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Allow the head to relax here.

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You can clasp the
elbows here if it feels good

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and rock gently side to side.

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Send your 
awareness to your feet,

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really grounding firmly,

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and just pause
here to listen to the

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sweet sound of your breath.

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Bend your knees.

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And when you're ready,
release the arms

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and slowly begin to roll it up

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with the knees bent generously,

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so strong, supportive legs here.

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Then we'll rise up
here to Mountain Pose,

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make it a majestic one.

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Why not?

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Life is short.

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Once again,
imagine your spine here.

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Make any little
adjustments that feel good here

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so you can fully
embody this pose.

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And then interlace the
fingertips behind the back,

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bend your knees slightly,
open up through the chest.

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Inhale in.

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Exhale, keep this
forward motion going,

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heart comes forward and all
the way down into the fold.

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Take a deep breath in
and a long breath out.

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And again, a deep
breath in, and as you exhale,

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we'll release the
fingertips to the ground.

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Right foot steps back.

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Pardon me, Benji.

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And right knee
lowers once again.

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This time, press into the
top edge of your right foot

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as you sweep the
fingertips up and over.

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Again, think about
the spine here as you

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squeeze the inner
thighs to the midline.

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Don't let that left knee
come out, but squeeze in.

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Good. And then 
we're gonna inhale in,

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lift the chest, lift the chin.

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Good, and exhale, 
come all the way back down.

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Pull the left
hip crease back and

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flex your left
toes towards your face.

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Now roll through your left foot,

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come back to that low lunge.

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We're gonna lift
the right knee up,

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bring the left fingertips
over to the right fingertips,

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and now listen carefully,

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you're gonna
bend your right knee,

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you're gonna take
your center back in space,

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we're gonna pivot on the feet,

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use your fingertips along
the right edge of your mat

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to turn all the way to face 
the back edge of your mat,

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and then lower your left knee

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and you're back
in that low lunge.

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Deep breath in.

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Sweep the fingertips all
the way up and overhead.

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Good, lift your chest up,
lift your chin up.

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Breathe, breathe, breathe.

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Squeeze the inner thighs
together and then exhale,

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let it go. Awesome.

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Pull the right hip crease back.

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If this is weird,
that's all good.

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We're changing it
up for the brain.

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Flex your right
toes towards your face.

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This is nice too 'cause I
get to pet Benji once or twice,

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or three times, or
four times, or five times.

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Okay, here we go.

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Rolling through the right foot,

253
00:13:18,770 --> 00:13:20,020
we're gonna go
back the way we came.

254
00:13:20,020 --> 00:13:22,250
Lift the left knee,
bend the knees,

255
00:13:22,250 --> 00:13:24,210
we're definitely
opening up the hips here,

256
00:13:24,210 --> 00:13:26,580
so breathe deep
as you make your way

257
00:13:26,580 --> 00:13:29,595
all the way back to the
front edge of your mat,

258
00:13:29,595 --> 00:13:32,470
back knee stays lifted,
we plant those palms,

259
00:13:32,470 --> 00:13:34,960
fingertips spread as we
step the left toes back.

260
00:13:34,960 --> 00:13:36,280
Strong Plank here.

261
00:13:36,280 --> 00:13:37,113
Inhale in.

262
00:13:37,113 --> 00:13:39,200
Puff up through
your upper back body,

263
00:13:39,200 --> 00:13:41,201
feel your abdominals turn on,

264
00:13:41,201 --> 00:13:43,127
reach the heels back, way back,

265
00:13:43,127 --> 00:13:46,260
and the crown of the
head reaches forward.

266
00:13:46,260 --> 00:13:48,630
Good, inhale in, 
shift forward just a bit.

267
00:13:48,630 --> 00:13:52,240
As you exhale, slowly lower
all the way down to the belly.

268
00:13:52,240 --> 00:13:54,856
Now we're gonna find a
little undulation here

269
00:13:54,856 --> 00:13:56,540
(clicks tongue) in the spine.

270
00:13:56,540 --> 00:13:59,490
So inhale, lift it up.

271
00:13:59,490 --> 00:14:02,277
Exhale, lower it down.

272
00:14:02,277 --> 00:14:03,790
Now just play here on your own.

273
00:14:03,790 --> 00:14:05,980
Every body will be different.

274
00:14:05,980 --> 00:14:08,725
Find a little aesthetic 
here as you explore.

275
00:14:08,725 --> 00:14:11,411
If the spine feels
stiff like one piece,

276
00:14:11,411 --> 00:14:13,580
just keep it small.

277
00:14:13,580 --> 00:14:17,107
Catch a wave, press into
the pubic bone for stability,

278
00:14:17,962 --> 00:14:20,350
press into the tops of the feet,

279
00:14:20,350 --> 00:14:23,193
and definitely ride
the wave of your breath.

280
00:14:24,570 --> 00:14:29,370
So inhale to lift,
elbows squeeze in to support.

281
00:14:29,370 --> 00:14:31,890
And exhale to cascade down.

282
00:14:31,890 --> 00:14:34,203
Do one more.
Come on, here we go.

283
00:14:35,410 --> 00:14:38,400
Nice and exhale to release,
curl the toes under,

284
00:14:38,400 --> 00:14:39,980
press up to Plank.

285
00:14:39,980 --> 00:14:43,200
Quietly whisper to yourself
"I am strong" 'cause you are,

286
00:14:43,200 --> 00:14:46,733
we are, hips up high and back,
Downward Facing Dog.

287
00:14:47,830 --> 00:14:50,133
Inhale in deeply.

288
00:14:50,133 --> 00:14:52,750
And exhale completely.

289
00:14:52,750 --> 00:14:54,057
On your next breath in,

290
00:14:54,057 --> 00:14:56,269
step your right
foot all the way up,

291
00:14:56,269 --> 00:14:58,497
lower the left
knee to the ground,

292
00:14:58,497 --> 00:15:00,600
press into the top of
your back foot as you inhale,

293
00:15:00,600 --> 00:15:02,750
sweep the arms up and overhead.

294
00:15:02,750 --> 00:15:04,310
Lift the chest up, chin up.

295
00:15:04,310 --> 00:15:06,070
Deep breath in.

296
00:15:06,070 --> 00:15:08,894
Good. Exhale, rain it down.

297
00:15:08,894 --> 00:15:10,960
Straighten that front leg,

298
00:15:10,960 --> 00:15:15,740
right hip crease pull back,
right toes towards the face.

299
00:15:15,740 --> 00:15:17,970
Good, then rolling
through the right foot,

300
00:15:17,970 --> 00:15:19,050
lift your back knee up.

301
00:15:19,050 --> 00:15:21,300
We're gonna take it
to the left edge now,

302
00:15:21,300 --> 00:15:23,090
so opening up through the hips

303
00:15:23,090 --> 00:15:26,860
as the fingertips trace
the left edge of your mat.

304
00:15:26,860 --> 00:15:29,030
We turn all the way to the back,

305
00:15:29,030 --> 00:15:31,040
lower the right knee.

306
00:15:31,040 --> 00:15:32,706
Good, and when 
you're ready, inhale,

307
00:15:32,706 --> 00:15:35,438
sweep the arms up overhead,

308
00:15:35,438 --> 00:15:38,302
Crescent Lunge here,
lifting chest up,

309
00:15:38,302 --> 00:15:40,421
chin up, shoulders down.

310
00:15:41,300 --> 00:15:43,103
Good, then slowly releasing,

311
00:15:43,103 --> 00:15:45,220
fingertips back down to the mat.

312
00:15:45,220 --> 00:15:46,630
Pull the left hip crease back,

313
00:15:46,630 --> 00:15:49,264
breathe deep here.
Big stretch, big breath.

314
00:15:51,370 --> 00:15:53,610
And then rolling
through the left foot.

315
00:15:53,610 --> 00:15:55,410
We'll lift the right knee.

316
00:15:55,410 --> 00:15:58,760
We're gonna walk it all
the way now just to center,

317
00:15:58,760 --> 00:16:01,124
so you're gonna
dial your toes in,

318
00:16:01,124 --> 00:16:03,586
hands are on the left
edge of your mat here,

319
00:16:03,586 --> 00:16:07,920
and we're now in a standing
wide-legged Forward Fold.

320
00:16:07,920 --> 00:16:10,110
Again, bring those
toes in just a bit.

321
00:16:10,110 --> 00:16:12,380
Hands are on the earth,
or fingertips on the earth,

322
00:16:12,380 --> 00:16:15,366
or if you like, you can
bring a prop of some sort

323
00:16:15,366 --> 00:16:18,109
to lift the earth up
to you if that's helpful.

324
00:16:20,213 --> 00:16:22,140
We're breathing deep here.

325
00:16:22,140 --> 00:16:23,240
Some action points.

326
00:16:23,240 --> 00:16:25,610
You can draw energy up
from the arches of the feet

327
00:16:25,610 --> 00:16:27,412
to support you here.

328
00:16:28,345 --> 00:16:31,330
We can draw the navel
up to meet the spine.

329
00:16:31,330 --> 00:16:33,210
Instead of just dumping
through the front body,

330
00:16:33,210 --> 00:16:36,263
really hug everything
up to meet your spine.

331
00:16:37,850 --> 00:16:40,830
Maybe you work to bring
the palms to the earth,

332
00:16:40,830 --> 00:16:44,453
or maybe work to
bring the forearms someday.

333
00:16:47,790 --> 00:16:50,060
Inhale in wherever you are.

334
00:16:50,060 --> 00:16:53,500
And exhale, let's make our
way back to the top of the mat.

335
00:16:53,500 --> 00:16:55,330
So we're gonna
turn to the lunge,

336
00:16:55,330 --> 00:16:57,560
step the right
foot back, Plank Pose.

337
00:16:57,560 --> 00:16:59,880
Inhale in, exhale to lower.

338
00:16:59,880 --> 00:17:01,240
Just one big wave here.

339
00:17:01,240 --> 00:17:04,230
Inhale, lift up, Cobra.

340
00:17:04,230 --> 00:17:08,570
Then exhale to bring
it all the way back down.

341
00:17:08,570 --> 00:17:10,050
Curl the toes under.

342
00:17:10,050 --> 00:17:11,980
Inhale, press up to Plank.

343
00:17:11,980 --> 00:17:14,203
Exhale, Downward Facing Dog.

344
00:17:16,360 --> 00:17:18,098
Inhale in again.

345
00:17:19,380 --> 00:17:21,780
And exhale to release.

346
00:17:22,923 --> 00:17:24,860
Great. We're gonna 
walk the hands and feet

347
00:17:24,860 --> 00:17:26,641
to the center of the mat now.

348
00:17:27,470 --> 00:17:31,020
And then from here, 
nice hip width apart in the feet,

349
00:17:31,020 --> 00:17:31,900
nice wide stance.

350
00:17:31,900 --> 00:17:33,650
We're gonna bring the
hands to the waistline,

351
00:17:33,650 --> 00:17:36,646
bend your knees
and slowly rise up.

352
00:17:40,770 --> 00:17:42,689
Beautiful. Take a 
second here in this

353
00:17:42,689 --> 00:17:45,529
kind of superhero posture.

354
00:17:46,420 --> 00:17:49,830
Just feel your own energy,
your own vibration.

355
00:17:50,700 --> 00:17:53,330
Your vibration is your currency,

356
00:17:53,330 --> 00:17:56,820
so it's so important
to take this time to

357
00:17:57,720 --> 00:18:00,852
check in and to cultivate

358
00:18:02,730 --> 00:18:04,290
your own presence, really,

359
00:18:04,290 --> 00:18:06,913
and in a really
true and honest way.

360
00:18:08,130 --> 00:18:12,790
So on that note, I can
think of no better ending

361
00:18:12,790 --> 00:18:17,410
to this practice
than to really awaken

362
00:18:17,410 --> 00:18:20,581
to our true nature by practicing

363
00:18:20,581 --> 00:18:23,370
a little somatic movement that

364
00:18:23,370 --> 00:18:25,819
I like to call
Knocking On Heaven's Doors.

365
00:18:25,819 --> 00:18:28,041
So you wanna make
sure the feet are at least

366
00:18:28,041 --> 00:18:30,890
hip width apart. If you've 
never done this before

367
00:18:30,890 --> 00:18:32,890
and you're like 
looking at me, (chuckles)

368
00:18:32,890 --> 00:18:34,039
I get it, I get it.

369
00:18:34,039 --> 00:18:36,330
Soft bend in the knees.

370
00:18:36,330 --> 00:18:38,920
Keep the note of paying
attention to the spine here,

371
00:18:38,920 --> 00:18:40,450
just using your imagination,

372
00:18:40,450 --> 00:18:43,120
but also your
awareness of the physicality,

373
00:18:43,120 --> 00:18:44,610
where it's all coming from,

374
00:18:44,610 --> 00:18:46,990
and you're gonna start to,
as I've been doing,

375
00:18:46,990 --> 00:18:50,357
rock a little left
to right and allow

376
00:18:50,357 --> 00:18:53,984
the dead weight of
your arms to sway.

377
00:18:55,800 --> 00:18:59,693
Your eyes kind of
trace the center line,

378
00:19:00,770 --> 00:19:04,734
the navel and the eyes
and neck all moving together.

379
00:19:05,544 --> 00:19:07,910
And then you can start to really

380
00:19:07,910 --> 00:19:09,831
pick up the pace.

381
00:19:09,831 --> 00:19:13,178
If you're
feeling silly or sassy,

382
00:19:13,178 --> 00:19:15,807
maybe you give your own booty

383
00:19:17,009 --> 00:19:20,230
a little smack.

384
00:19:20,230 --> 00:19:21,833
Why not?

385
00:19:21,833 --> 00:19:24,410
Again, we're not
locked in the knees here.

386
00:19:24,410 --> 00:19:26,180
Alright, so I'm gonna 
pipe down for a bit

387
00:19:26,180 --> 00:19:27,690
and allow you to really tune in

388
00:19:27,690 --> 00:19:29,630
to the sound of
your breath here.

389
00:19:29,630 --> 00:19:32,123
When the brain, the mind
wants to kind of give up,

390
00:19:32,123 --> 00:19:34,869
see what happens if
you stay, stay awhile.

391
00:19:45,450 --> 00:19:47,075
Stay with it.

392
00:19:57,349 --> 00:20:00,260
And stay with it for five,

393
00:20:00,260 --> 00:20:02,060
four,

394
00:20:02,060 --> 00:20:03,650
three,

395
00:20:03,650 --> 00:20:05,370
breathe, two,

396
00:20:05,370 --> 00:20:09,230
and on the one, just
slow it down nice and easy.

397
00:20:09,230 --> 00:20:11,790
Bring the feet
underneath the hips

398
00:20:11,790 --> 00:20:13,830
and stand here in Mountain Pose.

399
00:20:13,830 --> 00:20:17,350
Just notice how you feel,
close your eyes

400
00:20:17,350 --> 00:20:19,257
or soften your gaze.

401
00:20:22,230 --> 00:20:25,278
And just take a second
here to scan your body.

402
00:20:30,700 --> 00:20:33,040
Notice how you feel.

403
00:20:35,280 --> 00:20:38,003
Using this practice

404
00:20:39,442 --> 00:20:41,804
to really embody

405
00:20:44,242 --> 00:20:49,242
in truths and philosophy
that feel right for you, right?

406
00:20:50,134 --> 00:20:52,760
You know, the philosophy
of yoga is so beautiful,

407
00:20:52,760 --> 00:20:55,040
but it's so lovely
to show up on the mat

408
00:20:55,040 --> 00:20:58,040
because you can kind of
see what reveals itself

409
00:20:58,040 --> 00:21:01,703
as valuable or
beneficial for you that day.

410
00:21:07,620 --> 00:21:09,346
Draw the hands together.

411
00:21:09,346 --> 00:21:11,560
We're gonna take
three breaths to close.

412
00:21:11,560 --> 00:21:13,840
If you're wanting a
little more after this,

413
00:21:13,840 --> 00:21:16,923
I suggest
alternate nostril breathing.

414
00:21:19,090 --> 00:21:22,260
And if you're interested
in practicing that with me,

415
00:21:22,260 --> 00:21:24,883
there is a video
practice for that.

416
00:21:26,050 --> 00:21:27,610
Walk your feet underneath you.

417
00:21:27,610 --> 00:21:29,480
See if you can not
look at the ground

418
00:21:29,480 --> 00:21:30,800
while you bring
your feet together.

419
00:21:30,800 --> 00:21:32,485
The ground is there.

420
00:21:34,670 --> 00:21:35,570
And here we go.

421
00:21:35,570 --> 00:21:37,390
Inhaling in deeply.

422
00:21:38,980 --> 00:21:42,466
And exhaling out the nose
or the mouth, your choice.

423
00:21:44,640 --> 00:21:46,687
And again, deep breath in.

424
00:21:49,610 --> 00:21:51,231
And long breath out.

425
00:21:52,170 --> 00:21:55,210
This final one, let it
just be a really loving,

426
00:21:55,210 --> 00:21:57,820
just vibrant,
just feel good breath.

427
00:21:57,820 --> 00:21:59,190
Inhale in deeply.

428
00:22:01,090 --> 00:22:03,433
And exhale, let it go.

429
00:22:05,340 --> 00:22:08,680
Thank you so much for
joining me, and Benji,

430
00:22:08,680 --> 00:22:11,050
for this practice today.

431
00:22:11,050 --> 00:22:13,210
I look forward to
seeing you again soon.

432
00:22:13,210 --> 00:22:14,480
Take good care.

433
00:22:14,480 --> 00:22:15,829
Namaste.

434
00:22:17,941 --> 00:22:21,625
(upbeat music)