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- Hello, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene, and this is Benji,

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and we have another
feel good flow for ya.

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This one's for the hips,

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but really, you're gonna
get a full body connect.

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So hop into something comfy,
and let's get moving.

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(upbeat music)

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Okay, we're going to
start our flow today

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standing at the top of the mat.

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So meet me there.

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Feet hip width apart 
or even wider.

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Just a nice foot base.

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We're gonna bring the
left hand to the heart,

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the right hand to the belly.

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Shift your weight
a little forward.

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And a little back.

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A little forward.

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And a little back.

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And then shift your weight
to what feels like center today

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as you, without looking down,

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slowly, walk the feet together,
really together,

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so that you're in Samasthiti,
four part equal standing.

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You can feel the
arches kissing together.

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You're working to
squeeze the legs,

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and zipper up tight,
creating a nice strong base.

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Now draw your
attention all the way up

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through the inseam of the leg.

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Perhaps, closing the
eyes as you pass through

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the center of your body,
lifting, drawing up.

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And bring your awareness 
up to your heart space.

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And relax your shoulders.

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And maybe now, 
if you haven't already,

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close your eyes as you lengthen

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through the crown of the head.

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Start to gently
deepen your breath,

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and feel the warmth of
your hands on your body.

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Now back down to the feet again,

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just spread your awareness
through all four corners

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of the foot.

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Squeeze the arches,

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and begin to travel
up through the ankle.

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Draw attention,
bring awareness

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to the calves.

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Lift the kneecaps gently,

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engage the muscles of
the thighs as you lift.

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Find this upward
current of energy

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through the fronts of the
front of your hip creases,

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the front body,
the belly, the chest.

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Lengthen through the neck

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by tucking the chin slightly,
and lengthening, lengthening,

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lifting through
the crown of the head,

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as if someone were
pulling you gently up

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from the crown of the head

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with a delicate
marionette string.

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Now take a deep
breath in through the nose.

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And exhale out through the
nose or mouth, your choice.

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Find what feels good, inhale
in deeply through the nose.

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And exhale out through the
nose or mouth, your choice.

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And one more time deep
breath in through the nose.

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This time, as you exhale,
open your eyes,

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release your fingertips
down gently to your side.

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Good, on your next inhale,

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reach the fingertips all
the way up towards the sky.

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Exhale, bend the knees,

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send the hips back for a very 
brief Utkatasana, Chair Pose.

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Warming up the
lower half of the body.

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You can lift the toes here,
spread the fingertips wide.

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Maybe sink a
little bit lower, inhale.

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Then exhale, bring the fingertips
down towards the feet,

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and let it all hang,
Forward Fold, Uttanasana.

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Shake the head gently here yes.

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And then no.

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And then bring the
fingertips to the mat,

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and step the right foot back,
just the right foot.

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Inhale, look forward.

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Front knee's bent.

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Exhale, slowly lower the
right knee to the earth.

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Inhale, look forward again.

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Exhale, send the fingertips 
up high, Crescent Lunge.

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Good, inhale, lift the chest,
lift the chin, look up.

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Exhale, rain it down.

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Beautiful.
Lift the right knee,

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step the right foot up
to meet the left again.

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Feet together, really together,
standing Forward Fold.

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Breathe in.

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And let something
go as you breathe out.

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Good, inhale in.

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Exhale, step the left foot back.

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Inhale to look forward.

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Exhale to lower the
left knee to the earth.

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Inhale, look forward again.

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Exhale, send the
fingertips forward, up

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and back, Crescent Lunge.

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Inhale, lift the chest,
lift the chin, look up.

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Exhale, rain it down,
nice and easy.

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Lift the back knee, inhale.

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Exhale, step the back
foot up to meet the front.

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Feet together, really together.

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Release everything

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the weight to the head,
soften through the jaw.

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Let something go.

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Beautiful, now bend both knees.

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We're gonna slow and
steady bring the palms together,

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and come back to
that chair, nice and low.

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Lift the chest, lift the chin.

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It's very brief,
so give it your all.

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Dig into the heels,
lift the toes.

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Inhale in, exhale
Forward Fold, let it go.

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

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Inhale, look forward.

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Exhale, lower the knee.

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Inhale, look forward.

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Exhale, send the
fingertips up high.

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Inhale.

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Imagine you're holding a
big beach ball up and overhead.

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Set it up a little bit higher,
and then exhale, release.

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Good, right hand to
the earth this time.

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Inhale, left fingertips
reach up towards the sky

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as you maybe
lift the right knee.

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It can also stay lowered,
coming into a twist.

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Breathe in.

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Nice and easy, breathe out.

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Bring it back
down to your lunge.

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Step the right foot
up to meet the front.

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Feet together, really together,
Forward Fold.

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Good, inhale, 
step the left foot back.

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Exhale, lower the knee.

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Inhale, look forward.

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Exhale, send the
fingertips up high.

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Good, inhale, big beach 
ball up and overhead.

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Wiggle the fingertips.

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And exhale, 
slowly lower it down.

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Left hand to earth,
right fingertips to the sky.

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As you breathe in,
maybe you lift the left knee.

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Big twist here, big breath.

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And then exhale,
gently guide it back.

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Good, from here, step the right
foot now back to Plank Pose.

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Inhale in deeply, 
exhale, lower to the belly.

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Nice and low, inhale, Cobra.

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Exhale, soften, and release.

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Inhale, press up to all fours.

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So all fours, Tabletop Position.

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Beautiful, take a
couple breaths here.

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When you're ready,
curl the toes under,

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inhale in, exhale,
lift the knees,

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and let them hover, 
light a little fire in the core.

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Good, inhale in deeply.

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Exhale completely.

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One more cycle
of breath, inhale,

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warming up the body
from the inside out.

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And exhale, slowly release.

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Nice, from here, we're gonna
come back to Tabletop Position,

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pressing into the
tops of the feet.

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Inhale, lift the right knee.

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We're gonna draw big
circles here one way.

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Nice and slow and steady.

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Working to keep the
foundation here strong.

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So pressing into
both palms evenly,

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pressing into the top
of the left foot firmly.

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And reverse the circle,

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establish or
reestablish that connection

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to your abdominal wall.

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And then release, right knee 
comes to the ground gently,

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and we lift the left knee up,
drawing big circles one way.

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Moving with the breath.

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Continuing always to reestablish

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that connection with the breath,

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and that connection
with our foundation,

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that which is
touching the earth.

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Reverse the circle,
reconnect with your abdominals.

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Welcome that heat.

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And then release.

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Walk the hands forward,
curl the toes under once again.

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Inhale in deeply, 
and exhale, hips up high

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and back, Downward Facing Dog.

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Alright, bend the knees.

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Continue to warm it up here.

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Pedal it out.

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And when you're ready,
bend both knees, inhale,

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look forward and exhale,

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make your way to
the top of the mat.

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You can take
baby steps, or a hop,

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feet together, really together,

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and folding in.

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Good, on your next inhale,
lift up halfway, just halfway.

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And then exhale, 
soften and fold.

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Beautiful, bring the
hands to the waistline.

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Bend the knees generously,

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come through
that chair position,

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and then rise up strong
back to the Mountain Pose,

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as you inhale in.

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And then exhale,
release everything.

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Nice.

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Inhale, reach the arms all
the way up towards the sky.

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Exhale, lift the right knee,

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and we're gonna draw
circles with the right knee now,

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standing one-legged Tadasana.

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Opening up through that hip.

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If the arms up and
overhead are too much,

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you can bring the
hands to the waist here,

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or even palms
together at the heart.

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Flex your right foot.

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Really open up through that hip,

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articulate by drawing
circle with the knee.

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And reverse it.

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Nice, now grab
your right knee.

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Now squeeze it up and
in towards your chest.

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Inhale in, exhale,
take it all the way back,

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fingertips up and overhead,
high lunge.

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Inhale in, look up.

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Exhale, palms together.

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We're gonna twist right elbow

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to the outer edge
of the left thigh.

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Breathe here.

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Pull that left hip back.

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Lengthen through
the crown of the head.

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Good, inhale in.

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Exhale, connect to
center to come all the way back

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to your high lunge.

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Find a bend in the knee,
in the back knee, excuse me.

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And then step it all the way
back up to Mountain or Volcano,

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with the fingertips reaching
actively up and overhead.

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Good, bring the left knee up.
Start to draw a circle.

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So again, palms can
come together at the heart,

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or hands to waistline.

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Press into all four
corners of that right foot.

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And reversing the circle.

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And when you're ready,
capture that left knee,

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squeeze and lift.

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And then send it back.

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Fingertips up and overhead,
high lunge.

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Listen to the
sound of your breath.

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Palms come together,
lengthen, inhale.

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Exhale, pull the
right hip crease back.

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Bring the left
elbow to the right thigh.

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Press the palms together,

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lengthen through
the crown of the head.

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Breathe.

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And then inhale in,
breathe into your belly.

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Feel the lungs expand,

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the ribcage grows
wide as you breathe in.

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And then exhale,
high lunge, back we go.

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Inhale, lift up, 
bend the back knee.

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And then exhale, send that 
back foot up to meet the front.

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This time, bend both knees.

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Sink it back,
fingertips forward.

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Imagine you're
holding a big beach ball,

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Chair Pose, Utkatasan,
you got this.

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Inhale in, 
exhale, rise up strong.

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Palms come together this time,
and back to the heart space.

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Close your eyes,
just observe the breath.

252
00:13:08,010 --> 00:13:09,513
Notice how you feel.

253
00:13:23,706 --> 00:13:27,390
Nice, now inhale,
reach the arms up.

254
00:13:27,390 --> 00:13:29,643
Exhale, bend the knees,
rain it down.

255
00:13:30,610 --> 00:13:32,240
Inhale, halfway lift.

256
00:13:32,240 --> 00:13:34,239
Find your flow with the breath.

257
00:13:34,239 --> 00:13:36,760
Exhale, fold.
Plant the palms.

258
00:13:36,760 --> 00:13:38,410
Step one foot back,
sorry, Benji,

259
00:13:38,410 --> 00:13:40,710
then the other, Plank Pose.

260
00:13:40,710 --> 00:13:42,910
Inhale in to look forward,
shift forward.

261
00:13:42,910 --> 00:13:46,528
Exhale to slowly
lower down with control.

262
00:13:46,528 --> 00:13:50,049
Inhale, Cobra, open the chest,
lift your heart.

263
00:13:50,049 --> 00:13:52,640
Exhale to soften and fold.

264
00:13:52,640 --> 00:13:55,230
Curl the toes under, inhale in,

265
00:13:55,230 --> 00:13:57,654
exhale, press up to Plank.

266
00:13:57,654 --> 00:13:59,410
Inhale in deeply here.

267
00:13:59,410 --> 00:14:03,733
Exhale, hips up high and back,
Downward Facing Dog.

268
00:14:05,520 --> 00:14:06,943
Breathe in.

269
00:14:08,380 --> 00:14:09,969
Breathe out.

270
00:14:12,180 --> 00:14:13,744
Breathe in.

271
00:14:15,100 --> 00:14:16,518
Breathe out.

272
00:14:17,720 --> 00:14:21,150
On your next inhale,
lift the right leg up high,

273
00:14:21,150 --> 00:14:24,770
bend the right knee,
stack the hips.

274
00:14:24,770 --> 00:14:26,124
Breathe in.

275
00:14:26,840 --> 00:14:28,154
Breathe out.

276
00:14:29,050 --> 00:14:31,290
Breathe in. 
Breathe out,

277
00:14:31,290 --> 00:14:33,850
and if you wanna
add another circle here

278
00:14:33,850 --> 00:14:37,324
with the right knee, you can
one way, and then the other.

279
00:14:42,290 --> 00:14:44,150
Nice, and then
release the right foot.

280
00:14:44,150 --> 00:14:48,003
Bring it all the way
through into a nice low lunge.

281
00:14:49,730 --> 00:14:51,230
Excuse me, Benji.

282
00:14:51,230 --> 00:14:52,880
Keep the back
knee lifted this time.

283
00:14:52,880 --> 00:14:56,000
Inhale, look forward,
open the chest.

284
00:14:56,000 --> 00:14:59,210
Then exhale, plant the palms,
step the right foot back.

285
00:14:59,210 --> 00:15:00,769
Plank pose (laughs).

286
00:15:01,700 --> 00:15:03,850
Inhale in, look forward,
shift forward.

287
00:15:03,850 --> 00:15:06,170
Exhale, belly to Cobra,

288
00:15:06,170 --> 00:15:10,052
or this time, Chaturanga to
Upward Facing Dog, your choice.

289
00:15:11,310 --> 00:15:15,330
Slowly release, meet
in Downward Facing Dog.

290
00:15:15,330 --> 00:15:17,870
Hips up high and back.

291
00:15:17,870 --> 00:15:19,868
Inhale, lots of love in.

292
00:15:20,630 --> 00:15:22,908
Exhale, lots of love out.

293
00:15:24,710 --> 00:15:26,242
Inhale in.

294
00:15:27,994 --> 00:15:30,203
And exhale, release.

295
00:15:31,818 --> 00:15:34,483
On your next inhale,
lift the left leg up high.

296
00:15:35,510 --> 00:15:37,650
Exhale, bend the knee,
stack the hips,

297
00:15:37,650 --> 00:15:39,793
press into both palms evenly.

298
00:15:40,750 --> 00:15:42,167
Breathe in.

299
00:15:43,368 --> 00:15:44,416
Breathe out.

300
00:15:45,380 --> 00:15:48,260
Breathe in,
option to add the knee.

301
00:15:48,260 --> 00:15:50,418
Circle, the hip circle here.

302
00:15:51,900 --> 00:15:55,100
I really think of it as
like a ball and socket joint.

303
00:15:55,100 --> 00:15:58,020
So after you
start moving your knee,

304
00:15:58,020 --> 00:16:01,640
you can start to really
draw the attention to the hip,

305
00:16:01,640 --> 00:16:03,779
and think about
moving from there.

306
00:16:05,010 --> 00:16:06,117
Alright, we'll release that.

307
00:16:06,117 --> 00:16:09,015
Send it all the way forward,
left foot.

308
00:16:11,050 --> 00:16:12,235
Keep the back knee
lifted if you can.

309
00:16:12,235 --> 00:16:14,966
As you inhale,
lift up, look forward.

310
00:16:15,850 --> 00:16:19,230
And then exhale, 
plant the palms, step it back.

311
00:16:19,230 --> 00:16:22,740
Take a vinyasa here if you like,
meet in Child's Pose.

312
00:16:22,740 --> 00:16:26,906
Knees together or wide,
a moment of rest.

313
00:16:30,850 --> 00:16:32,920
Breathe in when you get there.

314
00:16:34,520 --> 00:16:36,283
And breathe out.

315
00:16:38,280 --> 00:16:41,480
If you took the vinyasa,
come now to Child's Pose.

316
00:16:41,480 --> 00:16:43,778
Inhale, lots of love in.

317
00:16:45,270 --> 00:16:46,820
And lots of love out.

318
00:16:47,740 --> 00:16:50,580
One more cycle of breath.

319
00:16:50,580 --> 00:16:53,371
Listen to the
sound of your breathing.

320
00:17:02,496 --> 00:17:07,495
And slowly draw the hands
back up, come to all fours.

321
00:17:09,040 --> 00:17:11,121
We're gonna kick
the right knee up here.

322
00:17:11,121 --> 00:17:13,020
Inhale, look forward.

323
00:17:13,020 --> 00:17:15,310
And then exhale, 
shift it all the way forward,

324
00:17:15,310 --> 00:17:16,980
coming into a Pigeon.

325
00:17:16,980 --> 00:17:21,300
So you're gonna slow and steady,
extend the back leg long.

326
00:17:21,300 --> 00:17:24,420
Bring the right toes
either close to the body,

327
00:17:24,420 --> 00:17:27,663
or towards the outer
left edge of your mat.

328
00:17:28,710 --> 00:17:30,980
Then we'll roll to center.

329
00:17:30,980 --> 00:17:32,860
Draw the navel in and up.

330
00:17:32,860 --> 00:17:36,090
Use the fingertips of the
palms on the mat to support you,

331
00:17:36,090 --> 00:17:38,292
as you loop the
shoulders forward, up and back

332
00:17:38,292 --> 00:17:40,850
and find a lift of the heart.

333
00:17:40,850 --> 00:17:45,245
Soften the jaw here,
soften the skin of the forehead.

334
00:17:45,245 --> 00:17:47,060
You can take
different variations here,

335
00:17:47,060 --> 00:17:51,130
palms together at the heart,
or fingertips up.

336
00:17:51,130 --> 00:17:53,440
Keep the fingertips or
the palms on the ground,

337
00:17:53,440 --> 00:17:56,914
or on blocks for stability.

338
00:18:02,340 --> 00:18:04,793
When you're ready,
begin to melt it forward.

339
00:18:04,793 --> 00:18:06,933
Coming onto the forearms.

340
00:18:08,110 --> 00:18:09,840
Maybe relaxing
the weight of the head

341
00:18:09,840 --> 00:18:11,859
down towards the earth.

342
00:18:16,010 --> 00:18:19,593
Find a variation today
that feels supportive.

343
00:18:20,490 --> 00:18:24,270
Remember to just
approach these gestures

344
00:18:24,270 --> 00:18:28,502
with loving kindness
for yourself, no judgment.

345
00:18:30,690 --> 00:18:33,184
Bring the breath back into it.

346
00:18:34,560 --> 00:18:36,771
Breathing deep
into your belly here.

347
00:18:38,700 --> 00:18:40,562
Starting to get quiet,

348
00:18:41,625 --> 00:18:44,080
and connect to the good stuff.

349
00:18:44,080 --> 00:18:46,575
Reunite with what matters.

350
00:18:54,320 --> 00:18:56,054
Keep things soft and easy.

351
00:18:56,054 --> 00:18:57,980
Stay connected to
the sound of your breath

352
00:18:57,980 --> 00:19:00,150
as you slowly press back up.

353
00:19:00,150 --> 00:19:05,020
Inhale in, as you exhale,
come to all fours.

354
00:19:05,020 --> 00:19:07,640
Start to move the
hips left to right here.

355
00:19:07,640 --> 00:19:11,909
Maybe drawing a figure
eight with the pelvis.

356
00:19:15,418 --> 00:19:17,480
And then come back to Tabletop.

357
00:19:17,480 --> 00:19:19,840
Inhale, lift the
left knee up high,

358
00:19:19,840 --> 00:19:22,020
maybe open up through
the chest for a moment here.

359
00:19:22,020 --> 00:19:24,350
And then next exhale,
bring it all the way up

360
00:19:24,350 --> 00:19:27,510
for One-Legged
Pigeon on the other side.

361
00:19:27,510 --> 00:19:29,600
Right leg straightens.

362
00:19:29,600 --> 00:19:31,870
We either draw the left heel in,

363
00:19:31,870 --> 00:19:36,605
or guide it towards the outer
right ledge, edge of the mat.

364
00:19:38,250 --> 00:19:42,100
Breathing in deeply,

365
00:19:42,100 --> 00:19:44,408
breathing out slowly.

366
00:19:45,160 --> 00:19:48,693
Noticing how this
side feels different.

367
00:19:52,700 --> 00:19:56,900
Then after you've spent a
breath or two in this extension,

368
00:19:56,900 --> 00:20:01,354
this expansion, we can
start to melt it down.

369
00:20:02,920 --> 00:20:07,450
Allowing the head to bow,
the heart to melt.

370
00:20:09,690 --> 00:20:12,930
Once again, just taking
this moment as opportunity

371
00:20:12,930 --> 00:20:14,523
to really listen,

372
00:20:15,780 --> 00:20:17,457
to reconnect,

373
00:20:18,616 --> 00:20:21,258
and reunite with
what matters most.

374
00:20:38,930 --> 00:20:43,453
Continue to gently
slow down your breath.

375
00:20:44,790 --> 00:20:49,797
Elongating the inhale,
and the exhale.

376
00:20:52,110 --> 00:20:55,430
When you're ready,
slowly press into the palms

377
00:20:55,430 --> 00:20:59,339
to come back up to
all fours, nice and slow.

378
00:20:59,339 --> 00:21:01,070
And with your breath,

379
00:21:01,070 --> 00:21:06,460
once again, slow figure
eights with the pelvis,

380
00:21:06,460 --> 00:21:11,533
or just gentle rocking
of the hips left to right.

381
00:21:18,160 --> 00:21:19,350
Then nice and easy,

382
00:21:19,350 --> 00:21:21,960
we're gonna walk the knees
towards the center of the mat.

383
00:21:21,960 --> 00:21:24,530
Cross the ankles
and come through

384
00:21:24,530 --> 00:21:26,700
to a nice cross-legged seat.

385
00:21:26,700 --> 00:21:29,300
Right away, 
reach the fingertips up.

386
00:21:29,300 --> 00:21:32,700
And as you exhale, just a
gentle twist to the left here,

387
00:21:32,700 --> 00:21:35,327
seated twist,
keep the heart lifted.

388
00:21:39,110 --> 00:21:40,790
And then inhale back to center.

389
00:21:40,790 --> 00:21:44,270
Reach the arms all the way up,
and over to the right.

390
00:21:44,270 --> 00:21:46,957
Keep the heart lifted,
seated twist.

391
00:21:52,260 --> 00:21:54,717
Then inhale, reach the arms up.

392
00:21:54,717 --> 00:21:57,430
Reach, reach,
reach all the way up.

393
00:21:57,430 --> 00:22:01,300
Palms come together,
and exhale, hands to heart.

394
00:22:01,300 --> 00:22:04,760
We're gonna rub the hands,
the palms together here,

395
00:22:04,760 --> 00:22:07,100
just creating a little energy.

396
00:22:10,350 --> 00:22:12,350
You have the
opportunity to leave,

397
00:22:12,350 --> 00:22:14,860
you know, anything that
is just not serving you,

398
00:22:14,860 --> 00:22:16,102
leave it on the mat.

399
00:22:17,005 --> 00:22:21,420
And have a
beautiful rest of the day,

400
00:22:21,420 --> 00:22:23,240
or rest of the evening.

401
00:22:23,240 --> 00:22:26,089
Know that you're
supported and loved.

402
00:22:26,970 --> 00:22:29,020
Bring the hands
to your heart here.

403
00:22:29,020 --> 00:22:31,810
Feel the warmth of
your hands on your chest.

404
00:22:32,880 --> 00:22:35,758
Close your eyes, and
gently bow your head.

405
00:22:39,350 --> 00:22:43,250
Thank you for sharing your
time and your energy with me.

406
00:22:43,250 --> 00:22:45,777
After this, you can sit
for a couple quiet moments

407
00:22:45,777 --> 00:22:49,197
in meditation, or
lie down for Shavasana.

408
00:22:51,740 --> 00:22:54,630
Let's take one beautiful

409
00:22:54,630 --> 00:22:57,450
breath in to 
close this practice.

410
00:22:57,450 --> 00:22:59,419
inhaling in together.

411
00:23:01,610 --> 00:23:03,450
And exhaling together.

412
00:23:03,450 --> 00:23:06,060
You are not alone,
I am here with you.

413
00:23:06,060 --> 00:23:08,103
Thank you so much.

414
00:23:08,103 --> 00:23:09,556
Namaste.

415
00:23:11,596 --> 00:23:15,889
(upbeat music)