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- Hello, everyone.
Welcome to Yoga With Adriene.

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I'm Adriene, and Benji's
over here, laying at my side,

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and we have a super
quick 10 minute yoga basics.

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So this is perfect for
the complete beginner.

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This is gonna set you
up to grow your practice,

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and make you feel like you
kind of know what you're doing,

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which you do, 
and I'm here to help.

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So hop into something comfy,

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grab a blanket or a
towel if you have one,

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and let's get started.

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(upbeat music)

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Alrighty, let's begin
in a cross-legged seat.

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So come on down to the ground.

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If you brought a
blanket or a towel,

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I will invite you to
fold it up a couple times

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to give yourself some lift.

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Okay, and don't be
afraid to really give yourself

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some height,

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because that's 
gonna help us sit up

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taller with more ease.

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It's gonna help us kind of

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come into this
comfortable seated position.

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You hear people (chuckles)
talk about in yoga,

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and really when we can get
the hips up above the knees,

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instead of the knees
really hiked up above the hips,

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we can start to find
length in the spine,

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and that posture that
we are here to explore.

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So give yourself a little lift.

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And when you've
settled into your seat

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for today's quick practice,

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relax the shoulders, 
and just take a second here

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if you feel comfortable 
to close your eyes,

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and sit up as tall as you can.

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And know that this
time is already valuable.

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So you don't have to
nail the seated posture.

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If your knees are hiked up,

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if your tips are high,
or your tips,

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if your hips are high (chuckles),

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your low back is tight,
just know you are not alone,

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but we have to start somewhere.

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And a good 10-minute practice

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is an excellent place to begin.

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So close your eyes.

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Accept where you are today,

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and thank you so
much for being here.

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Take a deep breath in through
your nose, nice and easy.

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And a long exhale out
through your nose or mouth.

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You can totally choose.

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Just move intuitively
here with your breath,

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inhaling in deeply.

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

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And again, deep breath in.

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And long breath out.

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And one more time, deepest
breath you've taken all day,

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deep breath.

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In, and out.

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Nice, now continue
to breathe deeply.

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You don't have to match those
big inhales and big exhales,

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but whatever it means to you,

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you wanna just keep an
awareness of your breath.

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So don't let it drop back

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into that unconscious 
breathing pattern

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that we often move
throughout our day in.

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Best you can,
allow your yoga practice

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to be about conscious breath,

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this constant,
even if it's small,

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awareness of how
you're breathing.

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If you keep that up, you're
gonna have a beautiful practice.

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Alright, so hands
come together next,

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palms at the chest
or the heart space.

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We call this Anjali Mudra,

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and we'll just drop the
chin to the chest here.

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And there is a moment 
to kind of connect to

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your heart space or
your emotional well-being.

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And if that's not
really why you're here,

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or that doesn't feel
comfortable for you,

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just enjoy this awesome
stretch in the back of the neck.

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Yes, and if you're like me,

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I'm like, 
"I'll take both." (laughs)

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Can just take a
quiet moment here.

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And then slowly lift your
chest up towards your thumbs,

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and just see if that allows
you to sit up a little taller,

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longer through the spine.
If not, that's okay.

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And we'll take one
more quiet moment here.

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Just finding stillness,

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and expanding our
awareness of our breath,

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how we're breathing.

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And you can take in any
sounds that you hear around you,

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and start to notice
how you're feeling today.

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This time on the mat,

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yoga is actually
not about accomplishing

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kind of what you think
yoga's supposed to look like,

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or feel like, it really is
all about you being honest

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with your experience,

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and taking in your surroundings.

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Becoming more
present with what is.

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Let's take a deep breath in
to transition here together,

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inhale.

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And exhale to open your eyes,
release the hands,

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and we're just gonna bring
the fingertips to your sides.

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So we're about to
come to all fours.

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So sit up nice and tall,

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draw your navel in and up.

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And inhale, reach the arms
all the way up and overhead,

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fingertips kiss together,

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or they can just
reach up towards the sky.

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Get long, long, long
through your side waist,

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and think about
drawing energy up

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from the base of the pelvis,

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just whatever that means to you,

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and see if that kind of changes

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the way you embody this shape.

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Good, then inhale.

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If it's all right
with the neck, look up,

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and then exhale,
float the fingertips down.

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We'll do that twice more,
but a little faster.

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Inhale, reach up,
big breath, big stretch.

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Long side body, engage,

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lift from the 
pelvic floor, just play.

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And then exhale,
float it down.

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Last time, inhale, reach, lift.

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See if you can lift the muscles

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of the pelvic floor a little.
Reach, reach, reach,

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find that support from within.

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And then exhale, float it down.

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Awesome, come forward.

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We're gonna come to all fours.

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We're gonna use that blanket
or towel if you brought one

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for a little
padding on the knees.

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Take your time transitioning.

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If I'm ever
moving a little faster

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than your body wants to move,
obviously listen to your body,

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and really
celebrate that relationship

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that you're honing in on
here with the yoga practice.

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Knees come
underneath the hip points,

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so we're stacking the
bones always from the ground up,

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and wrists come underneath
the shoulders, same thing.

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Spread your fingertips wide.

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Really feel that stretch.

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And then just
allow your front body,

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the weight of your 
body to collapse down

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here into the earth, 
just like me here.

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So just let it all hang.

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Now we're gonna
start with the feet,

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press into the tops of the feet.

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Press, just imagine
pressing into the shins,

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and then start to
lift your belly up,

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and lengthen your lower back.

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If you're curious as to
what I'm talking about exactly,

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you can peek at me.
I'm gonna go from here

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in this state of
just kind of collapse

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to engaging, bringing awareness
to lengthen my low back.

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Now, draw your navel up,

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send your chest up
towards the ceiling.

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Feel your shoulder blades
kind of move left to right,

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broadening through 
the upper back.

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And then the last bit is
to press into the hands,

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and remember that your neck
is an extension of the spine.

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So your neck might be
hanging here like this.

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You wanna lift and lengthen

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through the crown 
of your head forward,

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so that now you
have this beautiful line

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from the crown of the head
to the tip of the tailbone.

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Great, Tabletop Position.

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Drop the belly now all the way.

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Open the chest,
look forward, Cow Pose.

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Exhale, round through the spine,
chin to chest, Cat.

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Again, drop the belly,
open the heart forward.

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Exhale, 
round through the spine.

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Twice more, nice and slow.

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Moving the spine,

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but starting to really
work on this strong foundation,

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this base that you're
gonna continue to build,

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and grow your practice from.

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Great, come back to
that Tabletop Position.

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So nice neutral spine.

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Then nice and slow, we're
gonna send the right heel out,

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straighten the 
right leg to just stretch

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through that 
right leg, right foot.

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Then you're gonna step the
right foot all the way forward.

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And it may take a couple
steps to get it all the way up,

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so that you're in
a nice low lunge.

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From here, we're gonna
make sure the right knee

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is over the right ankle.

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Again, always looking to stack
the bones from the ground up.

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Then right hand comes to
the top of the right thigh.

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We're gonna press
into the back foot firmly

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as our foundation.

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Find that lift 
from the pelvic floor

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that we did in cross-legged and

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reach your left fingertips 
up towards the sky

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for a little modified low lunge.

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Inhale in deeply here.
You can lift the chest.

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Find length through
the crown of the head.

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And then exhale, release.

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Hands come to the ground.

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We'll bring the right
knee all the way back

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to the mat or the blanket.

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And we're gonna just do the
same thing on the other side.

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So send the left heel back,
stretch, stretch, stretch.

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Work that left
foot all the way up.

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Come into a nice low lunge,

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front knee over front ankle,
toes pointing forward.

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Here we go.

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Left hand to the
top of the left thigh.

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Inhale, reach the right 
fingertips forward, up and back.

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We're pressing into that
right foot for stability.

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We're lifting up
from the pelvic floor.

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Inhale, big stretch.

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And exhale to release.

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Hands come to the mat.

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We'll bring the knees back down.

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We're gonna end in an Extended
Child's Pose here today.

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So walk the knees wide,
toes come together.

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Inhale to look forward, and
exhale to melt the hips back.

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And this is going to
be your final posture

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for this practice today.

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So allow the weight of your
head to come down to the earth.

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Allow the heart to melt,

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and take three deep
breaths in and out.

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Maybe closing your eyes.

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Inhaling deeply.

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And exhaling completely.

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Softening the belly.

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As we open the hips here,
reaching the fingertips forward

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as we invite 
the shoulders to open,

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the heart to melt.

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Take one last breath in.

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And exhale to release.

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Beautiful work.

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The hardest part is showing up.

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And thank you for
being here today.

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See you soon, Namaste.

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(upbeat music)