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

I'm Adriene
and this is Benji

and today we have a 
fiery practice for courage

so hop into
something comfy

and let's get started.

(light music)

Okey doke my friends,
let's begin in

a nice comfortable
seat of your choice.

We're just gonna take a
quick second to tune in.

Sit up nice and tall.

Draw your hands together

in a Prayer Position 
right at your heart

and just right away go ahead

and bow your head
down to your hands.

You start to feel a nice
stretch in the back of the neck.

Take a deep breath
in and as you exhale,

relax your shoulders down.

Close your eyes, continue
to gently deepen your breath.

We're just gonna
jump right in, right?

The courage to show up, that's
where it starts and here we are.

So thank you for
showing up here today,

for sharing your practice
with me and with Benji.

Take a moment here to set
a little intention if that

feels right for you today.

Seeing if you can
elongate your inhalations.

Maybe extend your exhalations.

And then we'll take a
deep breath in together.

Here we go, inhale.

And use your exhale
to relax your shoulders and

slowly lift your head back up.

You can open your eyes.

And here we go, we're gonna draw
just some small gentle circles

with a nose one way.

And then the other.

Might notice some
sound effects here.

Just move nice and easy 
one way and then the other.

Bye, Benji, peace.

And then bring
it back to center.

We're gonna squeeze the
shoulders up to the ears,

take a deep breath in.

And on an exhale drop 'em down.

Again, squeeze and lift, 
big inhale.

And exhale, drop 'em down.

One more time,
big squeeze, big breath.

And exhale to drop it down.

Awesome. We're gonna come
forward now on to all fours.

Spread your
fingertips wide right away,

finding a strong
hand-to-earth connection.

Tabletop Position.

On an inhale, drop the belly,
open the chest.

Really feel the muscles of
the abdominal wall stretch here.

So pause here, breathe.

Claw through the fingertips.

And then on your next exhale,
follow the breath as you round

through the spine,
chin to chest,

take a couple
breaths here in Cat Pose.

Just feeling the back
of the neck get long.

We're pressing
into the fingerprints.

We're pressing into
the tops of the feet.

And now flowing with the breath,

inhale drop the belly,
open the chest, look forward.

Exhale, rounding through
chin to chest, navel draws up.

Inhale, drop the belly, 
open the heart.

Let your heart energy just
shine forward, forward, forward.

And then exhale,
round through,

opposite direction,
navel draws up.

One more time with the
sound of your breath.

Then inhale to
neutral Tabletop Position.

Nice long, beautiful neck
here, so we're not collapsing.

We'll curl the toes
under and when you're ready,

peel it up to
Downward Facing Dog.

If you're wearing a
baggy shirt like me,

you might come into your own
private little love cave here.

Bend the knees.
Find what feels good.

Nice, and then
we'll take baby steps,

baby steps all the way
to the top of the mat.

I'll meet you in a Forward Fold,

feet hip-width apart
at the top of the mat.

Just take a couple breaths here.

The longer, the better (laughs).

See if you can
extend your inhalation

and extend that exhale.
The longer the better there.

On your next inhale come 
up to a flat back position

so palms on the shins or thighs.

Inhale to find length all
the way through the crown.

And then exhale
to soften and fold.

Bend your knees generously,

really feel that
weight in your heels.

Tuck the chin and then take
your time as you roll it all the

way up to Mountain Pose.

Stack your head
over your heart here.

Your heart over your pelvis.

Try to find this upward
current of energy lifting you up

through your front body and

then this downward 
current of energy,

kind of, grounding you 
through your back body.

Finding your balance in between
those two opposing forces,

this lift and this fall.

Mountain Pose.

Take a deep breath in here.

Exhale to spread
your awareness through

all four corners of your feet.

On your next inhale, go ahead
and spread the fingertips.

Reach the hands all the
way up towards the sky.

And then exhale, palms are gonna
kiss together and we're gonna

slice it right
down the midline here.

All the way down back
to that Forward Fold.

Good, inhale, halfway lift here.

Find length through
crown of the head.

Exhale, Uttanasana,
Forward Fold.

Awesome, ground through 
the feet. Root to rise here.

We're gonna inhale,
reach all the way back up.

And then exhale
palms come together

and melt down
right to your heart.

Good, nice cleansing
breath here.

Inhale in through the nose.

Exhale out through the mouth.

Good, inhale, fingertips go 
down to come up.

Reach for the sky.

Exhale, palms kiss together
and we go all the way down.

Good, inhale, halfway lift.

Find length from crown to tail.

So really reaching.

And then exhale, 
fold everything down.

Good. Here we go,
fingertips kiss the mat.

I'm gonna step just the right
foot back, just the right foot.

Now squeeze the inner
thighs to the midline.

Strong legs here, you got this.

You can lower the back
knee here if you like.

Inhale, reach the
fingertips forward, up and back.

Big breath, big stretch.
Welcoming some heat.

And then exhale,
plant the palms.

Step the left toes back,
Plank Pose.

Pause here. Lower the 
knees here if you like.

Lifting up through the upper
back body so your shoulder

blades are moving left to right
spreading and you feel this

doming effect in
the upper back body.

Now, lower belly 
draws in and up.

We hung the low ribs in, in, in.

We're here for three, 
two and then on the one

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

Awesome work.

Bend the knees here, inhale in.

And then exhale out
through the mouth.

Find stillness.

Good, baby steps to
the top of the mat.

Take your time.
Take your time.

Here we go, inhale, halfway
lift, find length in the neck.

Exhale to soften
and fold it back in.

Awesome,
fingertips kiss the mat.

We're gonna step
the left toes back.

Keep that back knee lifted.

Always the option to lower it,

but maybe you
start with the lift.

Squeezing the inner thighs
to the midline, here we go.

Inhale, scoop the
fingertips forward, up and back.

So we're at a high lunge here or
nice low lung, breathing deep.

Waking up the body.

Lift your heart up towards
the sky, take a deep breath in.

Exhale, slow and steady
back down to your lunge.

Plant the palms, step the
right toes back, Plank Pose.

Okay, spread the fingertips.

Send your gaze down.

Reach the heels back,
crown forward.

Have courage, dear one.
Here we go. Inhale in.

Exhale, just gonna turn on
the outer edge of the left foot,

inner arch of the right foot.
So a little twist in the belly.

Good, back to center.

And then over to the right.

Good, back to center
take a deep breath in.

Exhale, hips up high and back,
Downward Facing Dog.

Awesome, pedal it out.

Inhale in and then exhale,
find stillness.

Good, inhale, bend
the knees, look forward.

Exhale, make your
way to the top.

Good, from here inhale,
halfway lift, your version.

Find length in the neck.

Exhale to soften and fold.

Bend the knees, reach the
fingertips toward the sky,

big inhale here as you
reach all the way up.

And then exhale, hands to heart.

Inhale in through the nostrils.

Exhale out through the mouth.

Lift your sternum up
to your thumbs here.

Another deep breath in.

Inhale in through the nose.

And exhale out
through the mouth.

Inhale, fingertips
go down to come up.

We scoop them all the
way up towards the sky.

Exhale, palms kiss together
and we go all the way down,

Forward Fold.

Good, inhale,
halfway lift, find length.

Try to find something new
each time we come to this shape.

Good and then exhale,
soften and fold.

Bend the knees, plant the palms,

step one foot back then
the other, Plank Pose.

Here we go, tick-tock to
the left so you're gonna move

to the left nice and easy.

Press into both
palms evenly here.

And then all the way to
center and take it to the right.

And then keep it going,
to the left.

And to the right.

Gaze straight down.

Turning on those obliques.

Here we go to the left.
Breathing.

Through center to the right.

One more time to the
left and to the right.

Awesome work.
Come back to center.

You can lower on
to the knees here

if you like,
squeeze the elbows in.

Here we go,
shift forward on the toes

and lower all
the way to your belly.

Inhale, press into the
tops of the feet, Baby Cobra.

We rise up, open the heart.
Look forward.

Exhale, soften and release.
Awesome work.

Curl the toes under, inhale in.

Exhale, press up, power up,
Plank Pose or Half Plank,

you got this.

Now gaze straight down and
whisper quietly to yourself,

"I am strong."

Downward Facing Dog, hips
up high and back, great work.

On your next inhale,
lift the right leg up high.

Exhale, step the
right foot all the way up.

We're gonna pivot on the back
foot and you're gonna roll up,

roll up to Warrior I.

Front knee is bent.

When you're ready, reach the
fingertips towards the sky.

So strong legs here.

Big inhale as you lift
your heart, your chest up.

Exhale, Warrior II as
you open up to the left,

back toes turn in.

Good, inhale, Peaceful Warrior,

reach the right fingertips
forward, up and back.

Front knee stays bent.

Beautiful and now
here we go, big move.

Follow your breath is
you cartwheel all the way

back to your nice low lunge.

Plant the palms,
step the right toes back.

Inhale, look forward, 
shift forward.

Exhale all the way to the belly.

Inhale, lift up, Cobra.

Exhale to soften and release.

Inhale in here as you
curl the toes under.

Exhale, press up,
power up, Plank Pose.

Quietly whisper to yourself,
"I am strong."

Downward Facing Dog.

Inhale in.

Exhale out through the mouth.

Good, inhale, lift
the left leg up high.

Exhale shift it forward,
step it up.

Take your time.

Pivot on the back foot.

Roll it up, so front knee's bent
and I like the roll up 'cause

you can really
ground through the feet.

Rise up strong.

Beautiful, then inhale,
scoop the arms up, Warrior I.

Beautiful.
Lift your chest.

Open up, Warrior II.

Breathe out, strong and steady,
back toes are turned in.

Good, inhale,
keep the front knee bent.

Left fingertips reach
forward, up and back.

Nice long neck.
Inhale, inhale, inhale.

And then exhale. Here we go,
big cartwheel all the way down.

Take your time.
Take up space.

Here we go, plant the palms.

Step the left toes back.

Back to the tick-tock,
here we go.

To the left, nice and easy.

And to the right.

And over to the left.

And to the right.

And to the left.

And to the right getting
strong in our abdominals.

To the left.

And to the right.

Have courage.
You got this.

Over to the left.

And last time to the right.
You got it.

And then all the
way through a vinyasa.

Either belly to Cobra or
Chaturanga to Upward Facing Dog.

Move with your breath.

Meet me in Downward Facing Dog.

Feel free to take a
little break if you need to.

We'll meet in Downward Dog.

Slow down your breath.

Claw through the fingertips.
Take pressure out of the wrist.

Inhale, bend the knees,

carve a line with the nose,
look forward.

Exhale, make your
way to the top.

Inhale, halfway lift.

Nice flat back position here.

And exhale to soften and fold.

Good, inhale, root to rise.

Reach for the sky.

Big breath, big stretch.

Lift your heart and then
exhale capture that magic.

Bring it all the way back down.

Palms together at heart center.

Close your eyes here,
inhale in deeply.

And exhale, nice cleansing
breath out through the mouth.

One more just like that.
Big inhale.

And exhale out
through the mouth.

Awesome, inhale, lift your
sternum to your thumbs.

On an exhale,
relax your shoulders down.

Inhale in again.

Exhale, gaze forward, bend
your knees, send your hips back.

Sternum still reaching
towards those thumbs.

Beautiful.
Inhale in.

Exhale. You're gonna 
take your right elbow,

bring it over towards the
outer edge of your left knee.

Big twist here.

Right hand comes into a fist.

Left hand comes on top and
you use this as a little,

kind of fulcrum, a little
place to move from here.

Breathing wide.

Nice and steady.

In time, dropping those hips.

Inhale in.

Exhale slowly, release.

Come into your Forward Fold,
Standing Forward Fold.

Nice.

Inhale, halfway lift,
your version.

Exhale to soften and fold.
Let it go.

Good, bend the knees,
send the hips back.

Palms come
together at heart center.

Here we go.
Do the other side.

Left elbow all
the way up and over.

Sink back into those heels.

Left hand comes into a fist,
right hand on top.

Here we go.

Sending your gaze out past your
right shoulder, right elbow.

Sinking those hips down low,
breathing into the belly.

Inhale in.
Nice work.

And exhale to slowly
melt it back, Forward Fold.

Good, inhale, halfway lift.

And exhale to let it all go. 
Nice.

Bend the knees, plant the palms,
step it back to Plank Pose.

Okey doke, this time
claw through the fingertips.

We're gonna take the right toes
and just take it off the mat,

tapping the toe off the mat.

Good, bring it back to center.

Tapping the left
toes off the mat.

Toe taps back and forth,
keep it going.

Nice and easy.

Now bring that awareness
of your spine into it here.

Crown reaching forward,
tail reaching back.

We're finding that inner support
system by hugging a low ribs in.

Drawing the navel in and up,
Uddiyana Bandha.

Upper arm bones rotating out.

Clawing into the
fingertips here for five,

four, three, two

and go ahead and 
even it out on the one.

And then slowly lower
all the way to the belly.

Belly to Cobra or
Chaturanga to Upward Facing Dog.

We will meet in
Downward Facing Dog.

You got this.

You got this.

I'll meet you there.

Excellent. In Down Dog 
take a deep breath in.

And let some of it go.

Again, inhale in.

And exhale to let something go.

Inhale, lift the
right leg up high.

Exhale to step
it all the way up.

Inhale, keep the 
back heel lifted

as you sweep the arms
forward, up and back.

And we're really gonna
exaggerate the lift in this

back heel in this high lunge.

Good. Inhale to lift your
heart up towards the sky.

Exhale, you're gonna
send the fingertips back,

airplane arms and look forward.

Front knees's over front ankle.

We can stay here or inhale in.

Exhale to begin to
lift off the back leg,

coming into a
Warrior III variation here.

Just playing.

Gazing forward.

Putting it all together.

Hugging the abdominal wall in.

Reaching the fingertips back.

Neck nice and long.

Good inhale in, trust.

Keep your gaze forward.
Have courage.

We're gonna slowly release
the left toes to the ground.

Ah, the ground is
there to catch up.

We inhale, come back 
to the high lunge.

Lift the left
heel off the ground.

And then exhale,
Warrior II to the left.

Inhale.

This time straighten the
right leg as you reach the right

fingertips all the way up
and back, Reverse Triangle.

And then exhale,
cartwheel it all the way

back down to your lunge.

Beautiful, plant the palms,
step the right toes back.

Belly to Cobra here or
Chaturanga to Upward Facing Dog.

Move with your breath.

Meet me in Downward Facing Dog.

In Down Dog,
inhale lots of love in.

And exhale lots of love out.

Here we go, inhale,
lift the left leg up high.

Exhale, step it all the way up.

Lift the right heel, keep
it lifted as you scoop the

fingertips, bring the
arms forward, up and back.

Draw the navel in and up.

Slow down your breath.

Inhale, lift your
heart up towards the sky.

Exhale, front knee over
front ankle as we lean forward,

send the fingertips back.

Now we're staying here working.

Or we might try today,
even if we fall,

inhaling in, exhaling,
using that connection to center,

using the length in the spine
to lift off the back of leg,

maybe send the right toes down
towards the earth lifting the

right inner thigh towards
the sky and we fly here.

Maybe, maybe for
a moment, maybe not.

If you're flying or
working towards that,

draw your
shoulder blades together.

Send your gaze out in front.

Nice, long beautiful neck.

Slight bend in
your standing leg.

Peeling that left hip crease up.

Dialing that right hip down.
You're doing great.

Wherever you are,
take a deep breath in.

If the back of leg is lifted,
trust the ground is there to

catch you, we'll slowly release
the right toes to the ground

and everyone we'll pick up
together here by inhaling,

reaching the fingertips all
the way up towards the sky.

Great.
Lift the back heel.

Stretching through the
fascia of that back foot.

Grounded through the
front foot and then here we go.

On an exhale, open
Warrior II to the right.

Good, here we go.
Straining through the front leg.

Inhale, reach the
left fingertips forward,

up and back, Reverse Triangle.

And then from center, 
navel draws in.

We'll cartwheel it all the
way back. Plant the palms.

Last call for vinyasa.
Take it or leave it.

You can go straight to Downward
Facing Dog or you can take

a little dance here.

We'll meet in
Downward Facing Dog.

Last Down Dog.
I'll meet you there.

Here we go, nice cleansing
breath in through the nose.

And now a Lion's Breath,
tongue out.

Good, inhale in.

On an exhale, slow descend of
the knees down to the earth.

Bring the big toes together,
knees as wide as the mat.

Turn the
right fingertips towards

the right edge
of your mat and around.

Left fingertips towards the
left edge of a mat and around.

Ground through
the fingertips here,

then inhale, send your gaze out.

Can't have a courage
practice without the lion.

Here we go, deep inhale
in through the nose.

And exhale, Lion's Breath,
tongue out, send the hips back.

Good, inhale in.

And exhale, tongue out,
gaze up, Lion's Breath.

And one more, don't be shy.

Here we go.
Go for it.

Inhale in deeply.

And exhale, 
Lion's Breath, tongue out.

Awesome, hands first,
nice and easy, come back.

They ground.
We'll walk the knees together.

Shift the hips up, 
come off the toes and then

send the hips back, Child's Pose.

You can paint
your yoga mat here,

dragging the hands

until we finally melt the heart,

melt the forehead
and take a rest.

So if this shape is not a place,
does not offer a place to rest

for you, you can modify now.

Let's all come to a little

stillness where we can begin to

relax the shoulders 
and allow our natural

rhythm of breath.

To come back nice and easy,
slow and steady.

Just whatever feels
good with the breath.

Awesome. From here here 
slowly bring the hands back up.

We'll rock forward,
swing the legs to one side.

As you come up, take your time.

We're gonna send the legs out

and we're gonna come all
the way down to our back.

You can get there
however you like.

Maybe you send the legs out and
do a slow roll down if you want

a little more connection
to core today otherwise

get there however you like.

And when you get there,

we're gonna hug the
knees into the chest.

Should feel yummy
on the low back.

And then send your left
leg out long, inhale in.

As you exhale, guide your
right knee across your body over

towards the left side of the
mat and then open out through

your right arm, your right
wing into nice supine twist.

Breathe deep here.

Maybe take your right
ear towards the earth.

Inhale in.

Exhale, nice and slow all
the way back to center you go.

And then we'll hug both
knees into the chest again.

And then kick
the right foot out.

Inhale in here, use your exhale
to guide the left leg over

towards the right side.

And now we'll open
up towards the left.

Take your time.

Working to bring your
left ear towards the earth.

Alright, take advantage.

Close your eyes,
take a deep breath in here.

And a long breath out.

Mmm, so nice.

Inhale in again.

Exhale to bring it
all back to center.

We'll hug the knees into
the chest one last time.

Capture your knees with your
palms and then nice and easy,

peek at me if you need to,

just gonna send 
the shins forward.

And we're not
doing anything here.

We're just feeling
this slight connection

of the sacrum on the earth,

the low back
kind of comes up a bit.

Just kind of neutralizing the
spine and you can even part your

lips and soften your jaw here.

Then release the
feet to the ground.

Walk the feet as wide as your
yoga mat and and bring the two

knees in to kiss each other.

Hands can rest
gently on the belly.

We're gonna finish here with a
couple of deep loving breaths.

Inhale lots of love in.

As you exhale, close your eyes,

lots of love out and
let these breaths be loving.

Let them be courageous.

Remember just the mere
act of showing up can be

so incredibly grand,

so beneficial.

Putting us in the
position physically,

mentally, emotionally and
energetically to be brave,

to be confident.

And when we feel
that courage, oh,

it's incredible
what all we can do.

What all we can share,
how we can serve.

Mhmmm, mhmmm,
mhmmm, mhmmm, mhmmm.

Take one more deep breath in.

Exhale to bat
the eyelashes open.

You can bring the
palms together if you like.

Thumbs to third eye and
we'll finish by just kind of

acknowledging one another.

High-fiving to the
courageous superhero within.

Acknowledging our unique super
powers that we all possess.

If only we could 
connect to those

on a more regular basis 
my, my, my.

Love you guys so much.

Hope to see you again soon.

Take good care.

Namaste.

(light music)