- Hello, everyone.
Welcome to Yoga With Adriene.

I'm Adriene, and this is Benji,

and we have another
feel good flow for ya.

This one's for the hips,

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

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

(upbeat music)

Okay, we're going to
start our flow today

standing at the top of the mat.

So meet me there.

Feet hip width apart 
or even wider.

Just a nice foot base.

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

the right hand to the belly.

Shift your weight
a little forward.

And a little back.

A little forward.

And a little back.

And then shift your weight
to what feels like center today

as you, without looking down,

slowly, walk the feet together,
really together,

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

You can feel the
arches kissing together.

You're working to
squeeze the legs,

and zipper up tight,
creating a nice strong base.

Now draw your
attention all the way up

through the inseam of the leg.

Perhaps, closing the
eyes as you pass through

the center of your body,
lifting, drawing up.

And bring your awareness 
up to your heart space.

And relax your shoulders.

And maybe now, 
if you haven't already,

close your eyes as you lengthen

through the crown of the head.

Start to gently
deepen your breath,

and feel the warmth of
your hands on your body.

Now back down to the feet again,

just spread your awareness
through all four corners

of the foot.

Squeeze the arches,

and begin to travel
up through the ankle.

Draw attention,
bring awareness

to the calves.

Lift the kneecaps gently,

engage the muscles of
the thighs as you lift.

Find this upward
current of energy

through the fronts of the
front of your hip creases,

the front body,
the belly, the chest.

Lengthen through the neck

by tucking the chin slightly,
and lengthening, lengthening,

lifting through
the crown of the head,

as if someone were
pulling you gently up

from the crown of the head

with a delicate
marionette string.

Now take a deep
breath in through the nose.

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

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

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

And one more time deep
breath in through the nose.

This time, as you exhale,
open your eyes,

release your fingertips
down gently to your side.

Good, on your next inhale,

reach the fingertips all
the way up towards the sky.

Exhale, bend the knees,

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

Warming up the
lower half of the body.

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

Maybe sink a
little bit lower, inhale.

Then exhale, bring the fingertips
down towards the feet,

and let it all hang,
Forward Fold, Uttanasana.

Shake the head gently here yes.

And then no.

And then bring the
fingertips to the mat,

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

Inhale, look forward.

Front knee's bent.

Exhale, slowly lower the
right knee to the earth.

Inhale, look forward again.

Exhale, send the fingertips 
up high, Crescent Lunge.

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

Exhale, rain it down.

Beautiful.
Lift the right knee,

step the right foot up
to meet the left again.

Feet together, really together,
standing Forward Fold.

Breathe in.

And let something
go as you breathe out.

Good, inhale in.

Exhale, step the left foot back.

Inhale to look forward.

Exhale to lower the
left knee to the earth.

Inhale, look forward again.

Exhale, send the
fingertips forward, up

and back, Crescent Lunge.

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

Exhale, rain it down,
nice and easy.

Lift the back knee, inhale.

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

Feet together, really together.

Release everything

the weight to the head,
soften through the jaw.

Let something go.

Beautiful, now bend both knees.

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

and come back to
that chair, nice and low.

Lift the chest, lift the chin.

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

Dig into the heels,
lift the toes.

Inhale in, exhale
Forward Fold, let it go.

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

Inhale, look forward.

Exhale, lower the knee.

Inhale, look forward.

Exhale, send the
fingertips up high.

Inhale.

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

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

Good, right hand to
the earth this time.

Inhale, left fingertips
reach up towards the sky

as you maybe
lift the right knee.

It can also stay lowered,
coming into a twist.

Breathe in.

Nice and easy, breathe out.

Bring it back
down to your lunge.

Step the right foot
up to meet the front.

Feet together, really together,
Forward Fold.

Good, inhale, 
step the left foot back.

Exhale, lower the knee.

Inhale, look forward.

Exhale, send the
fingertips up high.

Good, inhale, big beach 
ball up and overhead.

Wiggle the fingertips.

And exhale, 
slowly lower it down.

Left hand to earth,
right fingertips to the sky.

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

Big twist here, big breath.

And then exhale,
gently guide it back.

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

Inhale in deeply, 
exhale, lower to the belly.

Nice and low, inhale, Cobra.

Exhale, soften, and release.

Inhale, press up to all fours.

So all fours, Tabletop Position.

Beautiful, take a
couple breaths here.

When you're ready,
curl the toes under,

inhale in, exhale,
lift the knees,

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

Good, inhale in deeply.

Exhale completely.

One more cycle
of breath, inhale,

warming up the body
from the inside out.

And exhale, slowly release.

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

pressing into the
tops of the feet.

Inhale, lift the right knee.

We're gonna draw big
circles here one way.

Nice and slow and steady.

Working to keep the
foundation here strong.

So pressing into
both palms evenly,

pressing into the top
of the left foot firmly.

And reverse the circle,

establish or
reestablish that connection

to your abdominal wall.

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

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

Moving with the breath.

Continuing always to reestablish

that connection with the breath,

and that connection
with our foundation,

that which is
touching the earth.

Reverse the circle,
reconnect with your abdominals.

Welcome that heat.

And then release.

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

Inhale in deeply, 
and exhale, hips up high

and back, Downward Facing Dog.

Alright, bend the knees.

Continue to warm it up here.

Pedal it out.

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

look forward and exhale,

make your way to
the top of the mat.

You can take
baby steps, or a hop,

feet together, really together,

and folding in.

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

And then exhale, 
soften and fold.

Beautiful, bring the
hands to the waistline.

Bend the knees generously,

come through
that chair position,

and then rise up strong
back to the Mountain Pose,

as you inhale in.

And then exhale,
release everything.

Nice.

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

Exhale, lift the right knee,

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

standing one-legged Tadasana.

Opening up through that hip.

If the arms up and
overhead are too much,

you can bring the
hands to the waist here,

or even palms
together at the heart.

Flex your right foot.

Really open up through that hip,

articulate by drawing
circle with the knee.

And reverse it.

Nice, now grab
your right knee.

Now squeeze it up and
in towards your chest.

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

fingertips up and overhead,
high lunge.

Inhale in, look up.

Exhale, palms together.

We're gonna twist right elbow

to the outer edge
of the left thigh.

Breathe here.

Pull that left hip back.

Lengthen through
the crown of the head.

Good, inhale in.

Exhale, connect to
center to come all the way back

to your high lunge.

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

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

with the fingertips reaching
actively up and overhead.

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

So again, palms can
come together at the heart,

or hands to waistline.

Press into all four
corners of that right foot.

And reversing the circle.

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

squeeze and lift.

And then send it back.

Fingertips up and overhead,
high lunge.

Listen to the
sound of your breath.

Palms come together,
lengthen, inhale.

Exhale, pull the
right hip crease back.

Bring the left
elbow to the right thigh.

Press the palms together,

lengthen through
the crown of the head.

Breathe.

And then inhale in,
breathe into your belly.

Feel the lungs expand,

the ribcage grows
wide as you breathe in.

And then exhale,
high lunge, back we go.

Inhale, lift up, 
bend the back knee.

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

This time, bend both knees.

Sink it back,
fingertips forward.

Imagine you're
holding a big beach ball,

Chair Pose, Utkatasan,
you got this.

Inhale in, 
exhale, rise up strong.

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

Close your eyes,
just observe the breath.

Notice how you feel.

Nice, now inhale,
reach the arms up.

Exhale, bend the knees,
rain it down.

Inhale, halfway lift.

Find your flow with the breath.

Exhale, fold.
Plant the palms.

Step one foot back,
sorry, Benji,

then the other, Plank Pose.

Inhale in to look forward,
shift forward.

Exhale to slowly
lower down with control.

Inhale, Cobra, open the chest,
lift your heart.

Exhale to soften and fold.

Curl the toes under, inhale in,

exhale, press up to Plank.

Inhale in deeply here.

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

Breathe in.

Breathe out.

Breathe in.

Breathe out.

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

bend the right knee,
stack the hips.

Breathe in.

Breathe out.

Breathe in. 
Breathe out,

and if you wanna
add another circle here

with the right knee, you can
one way, and then the other.

Nice, and then
release the right foot.

Bring it all the way
through into a nice low lunge.

Excuse me, Benji.

Keep the back
knee lifted this time.

Inhale, look forward,
open the chest.

Then exhale, plant the palms,
step the right foot back.

Plank pose (laughs).

Inhale in, look forward,
shift forward.

Exhale, belly to Cobra,

or this time, Chaturanga to
Upward Facing Dog, your choice.

Slowly release, meet
in Downward Facing Dog.

Hips up high and back.

Inhale, lots of love in.

Exhale, lots of love out.

Inhale in.

And exhale, release.

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

Exhale, bend the knee,
stack the hips,

press into both palms evenly.

Breathe in.

Breathe out.

Breathe in,
option to add the knee.

Circle, the hip circle here.

I really think of it as
like a ball and socket joint.

So after you
start moving your knee,

you can start to really
draw the attention to the hip,

and think about
moving from there.

Alright, we'll release that.

Send it all the way forward,
left foot.

Keep the back knee
lifted if you can.

As you inhale,
lift up, look forward.

And then exhale, 
plant the palms, step it back.

Take a vinyasa here if you like,
meet in Child's Pose.

Knees together or wide,
a moment of rest.

Breathe in when you get there.

And breathe out.

If you took the vinyasa,
come now to Child's Pose.

Inhale, lots of love in.

And lots of love out.

One more cycle of breath.

Listen to the
sound of your breathing.

And slowly draw the hands
back up, come to all fours.

We're gonna kick
the right knee up here.

Inhale, look forward.

And then exhale, 
shift it all the way forward,

coming into a Pigeon.

So you're gonna slow and steady,
extend the back leg long.

Bring the right toes
either close to the body,

or towards the outer
left edge of your mat.

Then we'll roll to center.

Draw the navel in and up.

Use the fingertips of the
palms on the mat to support you,

as you loop the
shoulders forward, up and back

and find a lift of the heart.

Soften the jaw here,
soften the skin of the forehead.

You can take
different variations here,

palms together at the heart,
or fingertips up.

Keep the fingertips or
the palms on the ground,

or on blocks for stability.

When you're ready,
begin to melt it forward.

Coming onto the forearms.

Maybe relaxing
the weight of the head

down towards the earth.

Find a variation today
that feels supportive.

Remember to just
approach these gestures

with loving kindness
for yourself, no judgment.

Bring the breath back into it.

Breathing deep
into your belly here.

Starting to get quiet,

and connect to the good stuff.

Reunite with what matters.

Keep things soft and easy.

Stay connected to
the sound of your breath

as you slowly press back up.

Inhale in, as you exhale,
come to all fours.

Start to move the
hips left to right here.

Maybe drawing a figure
eight with the pelvis.

And then come back to Tabletop.

Inhale, lift the
left knee up high,

maybe open up through
the chest for a moment here.

And then next exhale,
bring it all the way up

for One-Legged
Pigeon on the other side.

Right leg straightens.

We either draw the left heel in,

or guide it towards the outer
right ledge, edge of the mat.

Breathing in deeply,

breathing out slowly.

Noticing how this
side feels different.

Then after you've spent a
breath or two in this extension,

this expansion, we can
start to melt it down.

Allowing the head to bow,
the heart to melt.

Once again, just taking
this moment as opportunity

to really listen,

to reconnect,

and reunite with
what matters most.

Continue to gently
slow down your breath.

Elongating the inhale,
and the exhale.

When you're ready,
slowly press into the palms

to come back up to
all fours, nice and slow.

And with your breath,

once again, slow figure
eights with the pelvis,

or just gentle rocking
of the hips left to right.

Then nice and easy,

we're gonna walk the knees
towards the center of the mat.

Cross the ankles
and come through

to a nice cross-legged seat.

Right away, 
reach the fingertips up.

And as you exhale, just a
gentle twist to the left here,

seated twist,
keep the heart lifted.

And then inhale back to center.

Reach the arms all the way up,
and over to the right.

Keep the heart lifted,
seated twist.

Then inhale, reach the arms up.

Reach, reach,
reach all the way up.

Palms come together,
and exhale, hands to heart.

We're gonna rub the hands,
the palms together here,

just creating a little energy.

You have the
opportunity to leave,

you know, anything that
is just not serving you,

leave it on the mat.

And have a
beautiful rest of the day,

or rest of the evening.

Know that you're
supported and loved.

Bring the hands
to your heart here.

Feel the warmth of
your hands on your chest.

Close your eyes, and
gently bow your head.

Thank you for sharing your
time and your energy with me.

After this, you can sit
for a couple quiet moments

in meditation, or
lie down for Shavasana.

Let's take one beautiful

breath in to 
close this practice.

inhaling in together.

And exhaling together.

You are not alone,
I am here with you.

Thank you so much.

Namaste.

(upbeat music)