- Hello, everyone.
Welcome to Yoga With Adriene.

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

and we have a super
quick 10 minute yoga basics.

So this is perfect for
the complete beginner.

This is gonna set you
up to grow your practice,

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

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

So hop into something comfy,

grab a blanket or a
towel if you have one,

and let's get started.

(upbeat music)

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

So come on down to the ground.

If you brought a
blanket or a towel,

I will invite you to
fold it up a couple times

to give yourself some lift.

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

some height,

because that's 
gonna help us sit up

taller with more ease.

It's gonna help us kind of

come into this
comfortable seated position.

You hear people (chuckles)
talk about in yoga,

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

instead of the knees
really hiked up above the hips,

we can start to find
length in the spine,

and that posture that
we are here to explore.

So give yourself a little lift.

And when you've
settled into your seat

for today's quick practice,

relax the shoulders, 
and just take a second here

if you feel comfortable 
to close your eyes,

and sit up as tall as you can.

And know that this
time is already valuable.

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

If your knees are hiked up,

if your tips are high,
or your tips,

if your hips are high (chuckles),

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

but we have to start somewhere.

And a good 10-minute practice

is an excellent place to begin.

So close your eyes.

Accept where you are today,

and thank you so
much for being here.

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

And a long exhale out
through your nose or mouth.

You can totally choose.

Just move intuitively
here with your breath,

inhaling in deeply.

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

And again, deep breath in.

And long breath out.

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

deep breath.

In, and out.

Nice, now continue
to breathe deeply.

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

but whatever it means to you,

you wanna just keep an
awareness of your breath.

So don't let it drop back

into that unconscious 
breathing pattern

that we often move
throughout our day in.

Best you can,
allow your yoga practice

to be about conscious breath,

this constant,
even if it's small,

awareness of how
you're breathing.

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

Alright, so hands
come together next,

palms at the chest
or the heart space.

We call this Anjali Mudra,

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

And there is a moment 
to kind of connect to

your heart space or
your emotional well-being.

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

or that doesn't feel
comfortable for you,

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

Yes, and if you're like me,

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

Can just take a
quiet moment here.

And then slowly lift your
chest up towards your thumbs,

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

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

And we'll take one
more quiet moment here.

Just finding stillness,

and expanding our
awareness of our breath,

how we're breathing.

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

and start to notice
how you're feeling today.

This time on the mat,

yoga is actually
not about accomplishing

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

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

with your experience,

and taking in your surroundings.

Becoming more
present with what is.

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

inhale.

And exhale to open your eyes,
release the hands,

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

So we're about to
come to all fours.

So sit up nice and tall,

draw your navel in and up.

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

fingertips kiss together,

or they can just
reach up towards the sky.

Get long, long, long
through your side waist,

and think about
drawing energy up

from the base of the pelvis,

just whatever that means to you,

and see if that kind of changes

the way you embody this shape.

Good, then inhale.

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

and then exhale,
float the fingertips down.

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

Inhale, reach up,
big breath, big stretch.

Long side body, engage,

lift from the 
pelvic floor, just play.

And then exhale,
float it down.

Last time, inhale, reach, lift.

See if you can lift the muscles

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

find that support from within.

And then exhale, float it down.

Awesome, come forward.

We're gonna come to all fours.

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

for a little
padding on the knees.

Take your time transitioning.

If I'm ever
moving a little faster

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

and really
celebrate that relationship

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

Knees come
underneath the hip points,

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

and wrists come underneath
the shoulders, same thing.

Spread your fingertips wide.

Really feel that stretch.

And then just
allow your front body,

the weight of your 
body to collapse down

here into the earth, 
just like me here.

So just let it all hang.

Now we're gonna
start with the feet,

press into the tops of the feet.

Press, just imagine
pressing into the shins,

and then start to
lift your belly up,

and lengthen your lower back.

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

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

in this state of
just kind of collapse

to engaging, bringing awareness
to lengthen my low back.

Now, draw your navel up,

send your chest up
towards the ceiling.

Feel your shoulder blades
kind of move left to right,

broadening through 
the upper back.

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

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

So your neck might be
hanging here like this.

You wanna lift and lengthen

through the crown 
of your head forward,

so that now you
have this beautiful line

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

Great, Tabletop Position.

Drop the belly now all the way.

Open the chest,
look forward, Cow Pose.

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

Again, drop the belly,
open the heart forward.

Exhale, 
round through the spine.

Twice more, nice and slow.

Moving the spine,

but starting to really
work on this strong foundation,

this base that you're
gonna continue to build,

and grow your practice from.

Great, come back to
that Tabletop Position.

So nice neutral spine.

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

straighten the 
right leg to just stretch

through that 
right leg, right foot.

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

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

so that you're in
a nice low lunge.

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

is over the right ankle.

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

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

We're gonna press
into the back foot firmly

as our foundation.

Find that lift 
from the pelvic floor

that we did in cross-legged and

reach your left fingertips 
up towards the sky

for a little modified low lunge.

Inhale in deeply here.
You can lift the chest.

Find length through
the crown of the head.

And then exhale, release.

Hands come to the ground.

We'll bring the right
knee all the way back

to the mat or the blanket.

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

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

Work that left
foot all the way up.

Come into a nice low lunge,

front knee over front ankle,
toes pointing forward.

Here we go.

Left hand to the
top of the left thigh.

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

We're pressing into that
right foot for stability.

We're lifting up
from the pelvic floor.

Inhale, big stretch.

And exhale to release.

Hands come to the mat.

We'll bring the knees back down.

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

So walk the knees wide,
toes come together.

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

And this is going to
be your final posture

for this practice today.

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

Allow the heart to melt,

and take three deep
breaths in and out.

Maybe closing your eyes.

Inhaling deeply.

And exhaling completely.

Softening the belly.

As we open the hips here,
reaching the fingertips forward

as we invite 
the shoulders to open,

the heart to melt.

Take one last breath in.

And exhale to release.

Beautiful work.

The hardest part is showing up.

And thank you for
being here today.

See you soon, Namaste.

(upbeat music)