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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and today we have 
an awesome feel good flow.

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This one is about
you getting connected

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and really embodying
strength in your core muscles.

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Hop into something comfy,
and let's get started.

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(upbeat music)

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Alright, let's
begin standing today

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at the top edge of your mat.

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Take a look down at
your feet, lift your toes,

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and then place
them back on the ground

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just with some
awareness and care.

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Take a second to
ground through the feet,

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and then slowly we'll
begin to stand up tall.

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Mountain Pose, 
draw the hands to the heart.

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Thank you so much for
selecting this practice.

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Find what feels
good for you today.

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Here we go. 
We're gonna inhale.

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Drop the fingertips 
down to come up.

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Take a deep breath in as
you reach for the sky here.

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As you exhale, keep the 
fingertips reaching up

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as you just allow
the shoulders to relax.

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We'll take another
deep breath in here.

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Nice wide breath.

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So really feel all four
sides of the torso expand

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as you breathe in.

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And the shoulders soften and
relax again as you breathe out.

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Good, this time, inhale,

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carve a line with
your nose to look up.

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Careful not to crunch 
the back of the head

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or the back of the neck here.

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And as you exhale,
wiggle your fingertips,

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so active wiggle in the fingers

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as you slowly float
it all all the way down

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to a Forward Fold.

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Bend your knees here.

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Widen your stance a
little bit wider than your hips.

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You have a nice, wide base.

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And we're just gonna sway
a little from left to right.

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Relax your jaw.

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You can grab your elbows here,
if that feels good.

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And again, keep a nice
generous bend in your knees.

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Gently deepen your breath here.

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Feeling that great
stretch in the low back.

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Grounding through your feet.

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Then release the arms,

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inch the feet back
underneath the hips,

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or flush together, your choice.

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Toes pointing forward.

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And we're gonna bend the knees,
send the fingertips forward.

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Reach the fingertips all
the way up towards the sky

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as you breathe in.

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Big breath, big stretch.

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And exhale, hands
come back to the heart.

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Good. Inhale in.

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And exhale out.

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Inhale to reach for
the sky once again.

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Exhale, wiggle the fingertips,

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bend your knees, Forward Fold.

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This time inhale, slide the 
hands up to the shins

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for a nice flat back position.

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So you're gonna reach the
crown forward, tail back.

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Good, then relax
everything and let it go,

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Forward Fold.

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From here,
fingertips come to the mat.

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We step just the
right toes back.

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Pivot on the back foot.

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And inhale, reach the
fingertips forward, up and back

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for Warrior I.

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Plant the back edge of the foot.

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So really root it 
into the ground.

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Really bend that front knee.

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Inhale in here.

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Exhale to bring it all
the way back down to the mat.

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Good, pivot on the back foot.

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And then we'll
step the left foot

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back to meet the
right for Plank Pose.

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Crown of the
head reaches forward,

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heels actively reach back.

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We puff up through
the upper back body.

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So you're really
lifting your heart space

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between your shoulder blades,
creating a doming effect there.

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Turn on your core.

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We'll bring the right knee
to hug in towards the chest.

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And then right toes go back,

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left knee hugs in
towards the chest.

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And then left knees go back,

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or left knee
goes back, excuse me.

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Lower to the belly here.

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Inhale, we rise up Cobra,
nice and easy.

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And exhale to release.

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Curl the toes under, inhale in.

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Exhale, rocket ship all 
the way up to Plank.

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Quietly whisper to yourself,
"I am strong."

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Good, then send the
hips up high and back.

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Downward Facing Dog.

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Inhale, lift the right leg high.

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Exhale, shift it forward.

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Squeeze the knee
up into the chest.

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Good, inhale, lift it high.

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Three-Legged Dog.

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Exhale, shift it forward.

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Squeeze and lift your right
heel up towards your glute.

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One more time inhale,
lift it up high.

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Exhale, shift it forward,
squeeze and lift.

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Good, this time,
step it all the up.

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Left hand stays down and inhale,
reach the right fingertips

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all the way up towards 
the sky for a twist.

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Take a second here.

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Feel that nice wide breath.

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Good, then slowly release
the right fingertips down.

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You're just gonna step the
back foot up to meet the front.

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Forward Fold.

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Again, inhale, slide the 
hands to the shins.

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Find that halfway lift position.

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Nice long, beautiful neck.

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And exhale to let it go.

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Fingertips come to the mat.

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We're gonna step the
left toes back this time.

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Pivot on the left foot.

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Inhale, strong legs here.

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As we rise up, Warrior I.

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Deep breath here.

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Pressing into the outer
edge of that back foot.

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Front knee, strong bend.

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Good, inhale, 
carve a line with the nose.

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Look up.

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Exhale, slowly rain it down.

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Plant the palms,
pivot on the back foot.

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And step your right toes back.

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Plank Pose.

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Alright, squeeze the
left knee up into the chest.

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And send it back.

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Squeeze the right
knee up into the chest.

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And send it back.

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Left and right.

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Left And right.

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Okay, we're building on.

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Send the heels back.

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Shift it forward.

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Belly to Cobra or this time
Chaturanga to Upward Facing Dog.

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Your choice.

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Inhale. Lift it up.

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Exhale to soften
all the way back down.

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Curl the toes under, inhale in.

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Exhale, rocket ship, navel draws
all the way up towards the sky.

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So the core is
strong here in this Plank.

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Inhale in deeply here.

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Exhale, Downward Facing Dog.

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On your next breath in,

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lift the left leg up high,
Three-Legged Dog.

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And exhale, shift it forward.

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Squeeze the knee
up towards the heart.

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Inhale, lift it up.

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And exhale, shift it forward.

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Claw through the fingertips.
Inhale, lift it up.

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Exhale, shift it forward.

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This time, we'll step the
left foot all the way up.

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Alright, plant the 
right hand down.

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Pull the left hip crease back.

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Big twist here, big breath

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as you send your left
your tips up towards the sky.

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Squeeze that left
knee in just a bit here.

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Breathe into your belly.

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And then slowly release.

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We're gonna rock the back
foot up to meet the front here.

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Feet come together,
really together.

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Bend the knees generously.

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Hip creases, go back.

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Bum drops. Here we go.

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Hips drop, we send
the fingertips forward.

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Coming into Utkatasana.

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Nice low Chair here.

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So sink down nice and low.

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Lift your toes again,

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ground through all
four corners of the feet,

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then place the toes back down.

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Good. Inhale in here.

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Exhale. Continue the
journey all the way up.

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Stand, big breath,
big stretch here.

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And exhale hands to heart.

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Beautiful.

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Inhale, reach the fingertips up.

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We're gonna grab the right
wrist with the left hand here.

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Think up and over.

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Send your right toes
behind you for a little curtsy.

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Here we're gonna
stretch the right side body.

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You can drop
your right heel down.

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Big stretch to the left.

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And then take it
back up through center,

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and same thing
on the other side.

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Grab the left wrist, 
and send the left toes behind.

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And big stretch here.

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Left side body.

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And then slowly back to center.

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Inhale, reach the fingertips up.

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Exhale, rain it down.

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Inhale, halfway lift, long neck.

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Exhale, soften and fold.

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This time step or
hop it back to Plank.

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And we're gonna do our
mindful Mountain Climbers here

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but with a little more speed.

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So find a tempo that
works for you today.

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If you wanna add a
little run in here,

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we're gonna be for ten, nine.

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You got this, eight,

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seven, six, five.

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You got it.

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Four, three, two, and one,
lower all the way to the belly.

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Inhale, rise up Cobra.

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And exhale to
soften and release.

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Inhale in here.

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Exhale, press up to Plank.

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Inhale in again,

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and then send the hips up high
and back as you breathe out.

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Downward Dog.

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Take a moment here.

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Claw through the fingertips.

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And know that next
we'll be moving to the floor

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for some floor work.

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So just control your breaths.

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Try to stay present.

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Welcome that heat.

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When you're ready,
slow descend of the knees

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down to the earth.

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Come to all fours.

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Alright, inhale in here.

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With the toes curled under,
exhale, lift the knees.

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Let them hover.

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We're gonna get off the
arms here in just a moment.

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But you're here for ten.

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Draw the navel up and in.

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Nine, eight, seven,

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six, five.

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Breathe deep, four.

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You got this, three, two, one.

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Lower the knees.

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Bring the toes together.

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Widen the knees as
wide as your yoga mat

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and then send the hips back.

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Melt the heart down.

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Child's Pose.
Close your eyes here.

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Just take a rest.

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Breathe in.

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Breathe out.

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Inhale lots of love in.

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And exhale lots of love out.

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Beautiful.

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Carve a line with the nose.

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Look forward, walk the
knees together, really together.

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Come to lie on your belly.

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You're gonna
interlace the fingertips.

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Bring the elbows
underneath the shoulders.

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Curl the toes under,
lift the hips up.

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Breathing here
for forearm Plank.

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This is, for real, the
last thing on your arms

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so you got this for ten,

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nine, eight, seven.

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Dip the right hip down.

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Five, left hip, four,
right hip, three.

260
00:11:02,060 --> 00:11:06,760
Left hip, two,
and right hip, one.

261
00:11:06,760 --> 00:11:08,260
Left hip to even it out.

262
00:11:08,260 --> 00:11:10,630
Beautiful. You did it.

263
00:11:10,630 --> 00:11:12,050
Release the bind.

264
00:11:12,050 --> 00:11:14,450
Hands come
underneath the shoulders.

265
00:11:14,450 --> 00:11:17,350
And you're just gonna
come back through all fours,

266
00:11:17,350 --> 00:11:20,120
cross one ankle over the other,

267
00:11:20,120 --> 00:11:24,320
and come through to lie down.

268
00:11:24,320 --> 00:11:26,660
Center yourself on the yoga mat.

269
00:11:26,660 --> 00:11:28,580
Take a big full
body stretch here.

270
00:11:28,580 --> 00:11:31,163
Reach the fingertips
all the way up and back.

271
00:11:32,210 --> 00:11:34,420
Alright, let's do a nice,
slow roll up here.

272
00:11:34,420 --> 00:11:37,300
So you're gonna inhale,
navel draws towards the spine.

273
00:11:37,300 --> 00:11:39,540
You're gonna slowly
lift the fingertips forward.

274
00:11:39,540 --> 00:11:42,180
Reaching towards the toes.
They don't have to touch.

275
00:11:42,180 --> 00:11:44,720
And melting the head forward,

276
00:11:44,720 --> 00:11:46,860
notice my knees
are bent generously.

277
00:11:46,860 --> 00:11:49,080
You can bend yours too.

278
00:11:49,080 --> 00:11:52,400
Paschimottanasana,
seated Forward Fold.

279
00:11:52,400 --> 00:11:54,750
And then nice and
slow as you roll back

280
00:11:54,750 --> 00:11:56,340
one vertebra at a time.

281
00:11:56,340 --> 00:11:58,780
You can point the
toes to assist you here.

282
00:11:58,780 --> 00:12:00,690
Nice and slow.

283
00:12:00,690 --> 00:12:02,410
Head lands, take a breath.

284
00:12:02,410 --> 00:12:06,190
Exhale, lift again
all the way forward.

285
00:12:08,630 --> 00:12:10,160
Forward Fold.

286
00:12:10,160 --> 00:12:12,480
And then slowly releasing,

287
00:12:12,480 --> 00:12:14,817
as slow as you can go,

288
00:12:14,817 --> 00:12:16,303
all the way back down.

289
00:12:17,220 --> 00:12:21,373
Twice more inhale in.
Exhale to lift up.

290
00:12:22,420 --> 00:12:23,860
Forward Fold.

291
00:12:23,860 --> 00:12:25,929
Find a little flow here.

292
00:12:28,780 --> 00:12:31,117
And then one more
time on your own.

293
00:12:39,350 --> 00:12:41,923
Beautiful. Next time 
the head is down,

294
00:12:41,923 --> 00:12:43,230
we're gonna bend the knees.

295
00:12:43,230 --> 00:12:45,950
Bring the feet to the yoga mat.

296
00:12:45,950 --> 00:12:48,790
Interlace the fingertips,
bring them behind the head.

297
00:12:48,790 --> 00:12:50,631
Elbows nice and wide.

298
00:12:52,540 --> 00:12:56,180
And we're gonna lift the
shins parallel to the sky,

299
00:12:56,180 --> 00:12:58,340
knees over the hips.

300
00:12:58,340 --> 00:13:00,450
But if your low back is
kind of coming up here,

301
00:13:00,450 --> 00:13:01,690
you might hug your knees in

302
00:13:01,690 --> 00:13:03,660
just a little further 
towards the chest,

303
00:13:03,660 --> 00:13:04,820
protecting the lower back

304
00:13:04,820 --> 00:13:07,800
so you can engage the
muscles of your core

305
00:13:07,800 --> 00:13:09,600
safely in a supportive manner.

306
00:13:09,600 --> 00:13:10,670
Here we go.

307
00:13:10,670 --> 00:13:14,633
We're gonna dip the right
toes down first, then the left.

308
00:13:15,790 --> 00:13:18,680
And alternating right 
and then the left.

309
00:13:18,680 --> 00:13:21,680
Stay here or lift
the head, the chest.

310
00:13:21,680 --> 00:13:23,680
The elbows stay nice
and wide as you continue.

311
00:13:23,680 --> 00:13:26,950
Right, left. Breathe.

312
00:13:26,950 --> 00:13:29,601
Nice and easy, keep the 
skin in the face soft.

313
00:13:30,460 --> 00:13:33,920
Building those
transverse abdominis muscles.

314
00:13:33,920 --> 00:13:36,203
So hug the those
low ribs, knit them in.

315
00:13:37,590 --> 00:13:41,910
Feel that connection in
the abdominal wall here.

316
00:13:41,910 --> 00:13:44,616
Should be no pain or
strain in the low back.

317
00:13:46,040 --> 00:13:48,070
Alright, even it out.

318
00:13:48,070 --> 00:13:51,130
Now we're gonna send the
right leg out long as we twist.

319
00:13:51,130 --> 00:13:52,590
Try to think about reaching

320
00:13:52,590 --> 00:13:54,610
your right armpit chest
towards your left knee.

321
00:13:54,610 --> 00:13:56,250
So really lift your chest.

322
00:13:56,250 --> 00:13:58,220
Good, slowly
come back to center,

323
00:13:58,220 --> 00:13:59,743
then take it to the other side.

324
00:14:00,950 --> 00:14:03,000
Good. Now we're gonna 
take out the middle beat,

325
00:14:03,000 --> 00:14:06,930
and we're just gonna go
back and forth, back and forth.

326
00:14:06,930 --> 00:14:08,147
Breathe.

327
00:14:11,454 --> 00:14:13,892
We're knitting
those low ribs down.

328
00:14:16,810 --> 00:14:19,895
You're here for five, four,

329
00:14:21,040 --> 00:14:25,960
three, two, and on
the one, slowly release.

330
00:14:25,960 --> 00:14:28,310
Bring the the feet as
wide as the yoga mat.

331
00:14:28,310 --> 00:14:31,070
Bring the knees to
fold together gently.

332
00:14:31,070 --> 00:14:32,410
And just take your
hands to your belly.

333
00:14:32,410 --> 00:14:35,483
Close your eyes, big breath in.

334
00:14:36,370 --> 00:14:40,583
And exhale, take a break.

335
00:14:46,740 --> 00:14:49,310
Beautiful, hands come 
to the yoga mat.

336
00:14:49,310 --> 00:14:51,710
We're gonna walk
the feet together,

337
00:14:51,710 --> 00:14:55,130
and then send your
feet up towards the sky.

338
00:14:55,130 --> 00:14:57,723
If the legs straighten, great,
if not, great.

339
00:14:59,270 --> 00:15:00,460
And nice and easy,

340
00:15:00,460 --> 00:15:03,650
we're just gonna do with
pointed toes just small circles.

341
00:15:03,650 --> 00:15:07,630
And as you do these kind of
golf ball size circles to start,

342
00:15:07,630 --> 00:15:10,680
just notice what
muscles are turning on,

343
00:15:10,680 --> 00:15:12,032
engaging the low belly,

344
00:15:12,032 --> 00:15:14,709
keeping those 
front ribs knitted.

345
00:15:16,590 --> 00:15:18,790
You can use your
hands on the earth

346
00:15:18,790 --> 00:15:20,550
or maybe even bring
the hands to the belly

347
00:15:20,550 --> 00:15:23,001
to kind of feel
those muscles turn on.

348
00:15:24,100 --> 00:15:28,050
And then we're gonna slowly
begin to draw bigger circles,

349
00:15:28,050 --> 00:15:29,750
kind of coming into a straddle.

350
00:15:29,750 --> 00:15:32,830
So depending on
how you feel here,

351
00:15:32,830 --> 00:15:36,063
you might go really wide,
challenging your core.

352
00:15:37,480 --> 00:15:39,900
Or you might
keep it pretty small.

353
00:15:39,900 --> 00:15:42,330
Knees and ankles over the hips.

354
00:15:42,330 --> 00:15:45,272
The wider you go, 
the more challenging it will be.

355
00:15:51,430 --> 00:15:52,816
Keep breathing.

356
00:15:54,860 --> 00:15:56,280
And then we're
gonna reverse the circle.

357
00:15:56,280 --> 00:15:58,370
So just go in the
opposite direction

358
00:15:59,910 --> 00:16:03,883
Nice and slow, feeling

359
00:16:04,723 --> 00:16:09,644
those muscles engage mindfully.

360
00:16:16,130 --> 00:16:18,590
Great, then we're
gonna zip the legs up tight.

361
00:16:18,590 --> 00:16:21,610
You're gonna bring the
toes to dip down together.

362
00:16:21,610 --> 00:16:23,340
And then lift them up.

363
00:16:23,340 --> 00:16:26,573
Dip down together, touch,
and lift them up.

364
00:16:27,940 --> 00:16:29,950
Touch and lift them up.

365
00:16:29,950 --> 00:16:31,120
Knit the low ribs down.

366
00:16:31,120 --> 00:16:32,920
Touch and lift them up.

367
00:16:32,920 --> 00:16:35,640
One more, touch
and lift them up.

368
00:16:35,640 --> 00:16:37,430
Beautiful, hug the
knee into the chest.

369
00:16:37,430 --> 00:16:39,310
Rock a little side to side.

370
00:16:39,310 --> 00:16:40,763
Inhale in deeply.

371
00:16:41,850 --> 00:16:44,299
And exhale completely.

372
00:16:54,190 --> 00:16:55,023
Great.

373
00:16:55,023 --> 00:16:56,810
Rock up to a nice seat here.

374
00:16:56,810 --> 00:17:00,093
You can take a couple rocks
if it feels good in the spine.

375
00:17:01,330 --> 00:17:04,440
Then we're gonna lift the shins,
send the toes out.

376
00:17:04,440 --> 00:17:06,410
We're gonna find a
little Boat Pose here.

377
00:17:06,410 --> 00:17:07,560
You can challenge yourself

378
00:17:07,560 --> 00:17:10,510
by doing a low Boat Pose 
or nice and high.

379
00:17:10,510 --> 00:17:11,870
So your version.

380
00:17:11,870 --> 00:17:13,260
Knees can be bent here.

381
00:17:13,260 --> 00:17:16,240
You can even use your arms
underneath the thighs here

382
00:17:16,240 --> 00:17:18,380
as you're building
strength for this posture.

383
00:17:18,380 --> 00:17:20,570
We're here for five,
breathe deep.

384
00:17:20,570 --> 00:17:22,549
Four, static hold,

385
00:17:22,549 --> 00:17:25,350
three, two, one.

386
00:17:25,350 --> 00:17:27,500
Release everything down.

387
00:17:27,500 --> 00:17:29,760
Reach the fingertips 
up and overhead.

388
00:17:29,760 --> 00:17:32,513
Full body stretch again,
inhale in deeply.

389
00:17:33,500 --> 00:17:35,220
Mm, smell your armpit.

390
00:17:35,220 --> 00:17:38,873
And exhale, let it go.

391
00:17:39,870 --> 00:17:42,960
Beautiful, knees
come up one last time.

392
00:17:42,960 --> 00:17:46,610
But this time it's to cross
the right ankle over the left.

393
00:17:46,610 --> 00:17:50,610
Thread the needle here,
opening up the hip.

394
00:17:50,610 --> 00:17:52,970
Massaging the low
back with a little rock

395
00:17:52,970 --> 00:17:54,623
gently side to side.

396
00:18:01,490 --> 00:18:03,220
And then cross the right foot.

397
00:18:03,220 --> 00:18:05,880
Just continue that journey

398
00:18:05,880 --> 00:18:08,650
of crossing the
right leg over the left,

399
00:18:08,650 --> 00:18:10,890
maybe bumping the hips to
the right side of your mat,

400
00:18:10,890 --> 00:18:13,350
and then allowing
the weight of your legs

401
00:18:13,350 --> 00:18:15,620
to spill to the
left edge of your mat.

402
00:18:15,620 --> 00:18:17,440
Turn onto your right ear.

403
00:18:17,440 --> 00:18:21,130
Maybe open the arms
out into a Texas T,

404
00:18:21,130 --> 00:18:24,393
or bending at the elbow
for cactus arms and breathe.

405
00:18:32,077 --> 00:18:35,820
And then unravel, come
back to center, nice and easy.

406
00:18:35,820 --> 00:18:38,860
Take a deep breath in and
we'll take it to the other side.

407
00:18:38,860 --> 00:18:40,880
Just crossing the left ankle

408
00:18:40,880 --> 00:18:42,480
over the top of the right thigh,

409
00:18:42,480 --> 00:18:44,944
finding soft,
easy movement here.

410
00:18:53,640 --> 00:18:55,310
And then releasing
the right foot down,

411
00:18:55,310 --> 00:18:57,370
crossing the left
leg over the right.

412
00:18:57,370 --> 00:18:59,800
Bump the hips to the left.

413
00:18:59,800 --> 00:19:01,240
Allow the weight of your legs

414
00:19:01,240 --> 00:19:04,400
to draw down to the
right side of your mat.

415
00:19:04,400 --> 00:19:06,430
And we keep the
left shoulder down here

416
00:19:06,430 --> 00:19:08,427
as we maybe turn
onto the left here

417
00:19:08,427 --> 00:19:12,963
and breathe for a
moment or two in the twist.

418
00:19:20,851 --> 00:19:24,900
And then slowly unravel,
make your way back.

419
00:19:24,900 --> 00:19:26,220
Knees up, feet down.

420
00:19:26,220 --> 00:19:29,180
Last thing here, Bridge Pose.

421
00:19:29,180 --> 00:19:31,440
So we're gonna inhale,
peel the tailbone up.

422
00:19:31,440 --> 00:19:32,880
Toes pointing forward.

423
00:19:32,880 --> 00:19:35,453
Lift the hip points
high up towards the sky.

424
00:19:37,390 --> 00:19:40,590
Snuggle the shoulder blades
underneath your heart space.

425
00:19:40,590 --> 00:19:43,620
Palms can stay
down on the mat here.

426
00:19:43,620 --> 00:19:46,850
Shins forward, 
lift your chest to your chin.

427
00:19:46,850 --> 00:19:49,230
Chin to the sky,
breathe into your belly.

428
00:19:49,230 --> 00:19:51,703
Feel that stretch on the inhale.

429
00:19:52,834 --> 00:19:54,918
And the softening as you exhale.

430
00:19:57,050 --> 00:19:59,432
And then slowly release it down.

431
00:20:00,640 --> 00:20:03,150
Good, you can tick-tock 
the knees to one side

432
00:20:03,150 --> 00:20:04,430
and then the other.

433
00:20:04,430 --> 00:20:06,873
Eventually extending 
the legs out long.

434
00:20:08,550 --> 00:20:10,760
Close your eyes.
Take a deep breath in.

435
00:20:10,760 --> 00:20:14,083
As you exhale,
let everything go.

436
00:20:17,430 --> 00:20:20,393
Taking a moment to
pause and surrender.

437
00:20:29,730 --> 00:20:34,103
Taking a moment to just
thank yourself for showing up.

438
00:20:40,300 --> 00:20:42,080
That's the most beautiful part.

439
00:20:42,080 --> 00:20:44,900
No matter what happened,
you did it.

440
00:20:44,900 --> 00:20:48,610
You showed up, and
I love you for that.

441
00:20:48,610 --> 00:20:50,350
Bring the palms together.

442
00:20:50,350 --> 00:20:52,048
Thumbs up to the third eye.

443
00:20:53,590 --> 00:20:56,250
We'll close with a
final breath here together.

444
00:20:56,250 --> 00:21:00,323
So I invite you to inhale 
one last time with me.

445
00:21:03,139 --> 00:21:04,876
And exhale.

446
00:21:07,460 --> 00:21:10,119
Nice work, my friends.
Take good care.

447
00:21:10,119 --> 00:21:11,559
Namaste.

448
00:21:13,092 --> 00:21:17,385
(upbeat music)