- Hello, everyone.
Welcome to Yoga With Adriene.

I'm Adriene and that is Benji.

And today we are celebrating.

So I feel like we come to yoga

and movement and
breath a lot of times

in the hard times, but this
practice is really designed

to also help us
remember that movement

can carry us in the high
times too, in the good times.

So whether you
have something specific

that you're celebrating today

or maybe you're
looking to create more balance

and equilibrium in your life,

this practice is
designed for everyone.

We are also celebrating
at the time of filming,

the 10 year anniversary
of Yoga With Adriene.

So it's a special moment
for us all to come together,

wherever you are in the world,

we'd love to hear from you

in the comment
section down below

and thank you with all
my heart for being here.

Now, hop into something
comfy and let's get started.

(upbeat music)

Alrighty, come on
down to the ground.

We're gonna start
in a comfortable seat.

You can sit up on a bolster 
or a block or a blanket

or we're not
gonna be here too long,

just coming into a nice position

where you can
start to sit up tall

in your beautiful spine

and relax your shoulders.

Allow them to get heavy

as you gently lift 
through your heart.

As you're ready,

palms can come together,
Anjali Mudra.

And finally we'll draw
the chin into the chest,

feeling this nice
stretch in the back of the neck.

Kind of creating this beautiful,
perhaps symbolic shape

of kind of bowing inward

for this particular practice.

Whatever it is that
you're celebrating today,

I'm celebrating
here along with you.

And if you're not quite sure
what you're celebrating yet,

maybe we discover that 
throughout this movement

practice with our breath.

Connecting to ourselves

and with one another.

Take a deep breath in here.

And as you exhale,
open your eyes,

stack the head over the heart,
the heart over the pelvis

and we're gonna bring
the palms to the knees here.

Smooth circles,
taking the heart forward,

drawing it back.

Finding this connection 
in your core here

as you start to move the spine

in a circular motion,
rib cage comes forward

maybe on the inhale and
exhale, around and back.

Reverse your circle

and start to deepen your
breath a little bit here,

perhaps creating
an audible breath,

listening to the
sound of your breath,

your spirit, your heart's song.

Sweet, come back to the center.

Bring the left
hand to the earth.

Keep the left elbow bent

as you reach the
right fingertips up

and over for a
side body stretch.

Deep breath in.

Long breath out.

Right hand comes
to the left knee.

We come up through center

and then send the left
fingertips up and over

for a side body stretch.

Jaw is soft, 
skin of the face relaxed.

Good, then bring the left
hand down to the right knee cap.

Draw the chin
into the chest here

round through the
spine like Cat Pose.

And then this is a
celebration moment.

Inhale in, exhale,
reach the fingertips up.

Open, lift your heart

and expand, fingertips
reaching all the way down.

Nice, second side,
right hand down.

For today keep
that right elbow bent.

Inhale, left fingertips
up and over, left hip crease

drawing down as you 
reach, reach, reach.

Inhale in, spiral your heart 
up towards the sky, stretch.

Exhale, left hand
to the right knee cap,

right fingertips reach up
and over, counter stretch.

Keep the right 
hip crease heavy here.

Tuck the chin slightly,
skin of the face soft.

So not furrowing the brow here.

Inhale in, lean back.

Exhale, right hand to
the left kneecap.

Again, chin to chest, 
round through.

So tuck the pelvis
a little bit here,

hug the low ribs into the body.

And here we go.

Inhale in, reaching up,
growing tall through the spine.

This is like coming 
out of the cake. Ah.

Beautiful.

Let's come
forward onto all fours.

Cat-Cow, follow the, oh,
creeky old floor came here

for a little
celebration practice.

That's perfect because
at the time of this filming

we are celebrating 
10 years of Yoga With Adriene,

the 10 year anniversary.

Okay. But back to the
spinal flexion, here we go.

Cat-Cow with the
sound of your breath.

So set yourself up nicely

and then start to flow
in and out of Cat-Cow.

If that's new for you,
brand new, peek at me.

And you decide a tempo
that feels good for you today.

Maybe it's slow and controlled.

Maybe it's a
little more up tempo.

And let's join together 
in Tabletop Position.

And this time we're
gonna move the rib cage.

Just kind of like we did
in the cross-legged position.

So dropping the ribcage
down and then bringing it

all the way up through Cat.

So we're kind of combining
that coffee grinder move

with Cat-Cow here.

Move one way,

and then move in the opposite
direction when you're ready.

The whole time we have
this engagement with the core.

Nice, then we'll bring the knees

as wide as your yoga mat,
bring the big toes to touch.

Send the hips back,
reach the fingertips forward.

Inhale to look forward,

exhale to melt the
forehead to the earth,

Extended Child's Pose.

Close your eyes.

As you come into
this little love cave,

say something
nice to yourself here.

Something sweet.

You've come a long way.

We all have.

First thing that 
comes to mind, don't be shy.

And then walk the 
hands all the way over

towards the left
side of the mat.

Stretch. 
Take a deep breath in.

As you exhale, walk the hands 
to the right side of the mat.

Stretch, pull the
left hip crease back.

Breathe in,
breathe out as you come

all the way back to center,

we'll rise back up to all fours.

We'll walk the knees
underneath the hip points.

Curl the toes under, 
send the hips up high and back,

Downward Facing Dog.

Bend one knee, then the other.

Listen to the 
sound of your breath.

And then you're 
gonna look forward

and just step the
right foot up for a stretch.

So we're gonna
lower the left knee,

front knee's over
the front ankle.

Inhale, open the chest, 
let your heart radiate forward.

Excellent, then sink back.

Straighten that front leg.

Pull the right hip crease back

and flex your right
foot towards your face.

Big breath,
big stretch here.

Beautiful, then roll
through your right foot.

Plant the palms.

We're gonna go right back 
to Downward Facing Dog.

So send the right foot back.

Hips up high,
breathe in, breathe out.

Look at Benji and I,
just two old Downward Dogs.

Here we go.
Inhale to look forward.

Step the left foot forward,
lower the right knee,

front knee over
front ankle, breathe here.

When you're ready,
open the chest.

Inhale, look forward.

Let the energy of your
heart really move forward here.

That's the silliest
thing I've ever said

but just instead
of just stretching, you know,

notice how you feel, right?

That's what this is all about.

Fingertips to the mat.

Straighten
through that front leg.

Just for a breath here.
Flex your left foot.

And then rolling 
through that left foot.

Plant the palms,
step it back,

Downward Facing Dog.

Inhale in.

Exhale, navel draws all
the way up and in.

Let's take it forward to Plank.

You can lower the knees here.

Inhale in deeply,
exhale, slow and steady

all the way to the belly.

Inhale, lift the heart.

Feel it out, Cobra.

Exhale to soften your heart,
release it back down.

Curl the toes under,
inhale in.

Exhale, press up to 
full Plank this time

and quietly whisper 
to yourself, "I am strong."

(whispers) I am strong.

Join me in Downward Facing Dog.

Take a deep breath in.

And a long breath out.

Baby steps, crossing one
foot in front of the other,

baby steps to
the top of the mat.

Baby steps to the elevator.

We'll meet in Forward Fold

at the top of the mat
feet hip width apart.

Let your head hang.

Slight bend in the knees
or generous bend in the knees.

Maybe shake the head
a little yes and no.

Make sure you're not
gripping in your toes.

And then we'll
clasp opposite elbow

With opposite hand. 
Stay grounded through the feet.

As you slowly rock
gently side to side,

making a sweet
little semi-circle here.

Breathe.

Then take the deepest
breath you've taken in all day.

Inhale in.

And exhale, 
let it out with a little sigh,

a little sound as
you release the arms.

Great. Slowly with knees bent,

generously roll up to standing.

Take your time, enjoy the ride.

When you get there,
send the fingertips behind.

Stand up nice and tall and
draw the knuckles down and away.

Open up through the chest.

Slight bend in the knees here.

And then just slowly draw a line

with your nose past your
left shoulder, lift your heart

and then back through center,
past your right shoulder.

Lift your heart.

And then we're gonna release
in like a wave in a stadium,

you're gonna inhale,
reach all the way up,

but check it out, exhale,
you're just gonna toss it back

as you bend your knees.

Inhale, reach all the way up.

Toss it back with an exhale.

Inhale, reach all the way up.

Exhale, toss it back.

Inhale, reach it up.
Maybe a little sigh this time.

Reach it up.

Exhale.

Last one, don't be embarrassed.

Inhale, exhale,
toss it away, good.

This time inhale, reach up.

Exhale, take it all the
way down to your Forward Fold.

Way to play. 
Inhale, halfway lift.

Exhale to soften and fold.

You're gonna bend both knees,

right fingertips are gonna 
come to the earth or a block.

And then keep both
knees bent here to start

as you draw your left fingertips

across your left arm,
across your left chest.

Start to
straighten your left knee

and reach all the
way up towards the sky.

So right knee's bent,

left knee is straight,
we're lifting up

from that left hip crease.

Inhale in here in your twist.

And then exhale to
come all the way back down,

left hand replaces the right.

We bend both knees here.
And second side,

right fingertips trace across
the arm, across the chest.

We straighten
through the right leg.

We reach all the way up.

Think about this twist
happening in your mid-back here.

So really think about
spiraling your heart,

your chest up towards
the ceiling or the sky.

Good, inhale in,
reach up a little higher.

Feel that stretch in
the right side waist

and then exhale, 
come all the way back down.

Beautiful, again, big inhale 
to lift you up halfway

and then exhale to
soften and fold down.

Palms come to the earth.

As we step one foot
back than the other,

Plank Pose or Half Plank,
your choice,

inhale in deeply here.

As you exhale,
slowly lower to the belly.

Interlace the fingertips
again behind the back,

press into the pubic bone,
press into the tops of the feet.

Inhale, no need to force 
this here, nice and easy,

we're gonna open
the chest and lift up.

Toes can stay on
the ground here,

pressing into the
tops of the feet.

Tuck the chin slightly,
open up through the chest,

the heart. Feel that
stretch in the pectorals.

No pain in the lower back here,

grounding through 
that pubic bone.

Then if you wanna add
a little extra layer,

those who've been
practicing for a while,

try to draw your
navel in and up here.

Yes. Release the bind.

Bring the hands
underneath the shoulders.

Inhale in.

Exhale, curl the toes under,
lift the kneecaps,

tone your quadriceps,

press up, 
power up to Plank Pose.

Just spit on my
mat as I said that,

and then quietly whisper
to yourself, "I am strong."

I am strong.

Hips up and back, 
heels down towards the ground.

Downward Facing Dog.

Beautiful,
anchor the left heel,

inhale, lift the
right leg up high.

Exhale, shift it forward 
all the way up,

stepping right foot
to the top of the mat.

Pivot on the back foot.

Front knee stays bent as we
send the fingertips forward,

up and back for Warrior I.

A classic, Warrior I.

Lifting up from
the pelvic floor here,

engaging the abdominal wall,

drawing the navel in.

Inhale in here.

Nice bold Warrior.

Exhale, opening up Warrior II.

Take a second to
flex your biceps.

I am strong, to have a little
fun and then send it back out

and find a nice strong
focus past your right fingertips.

Good, inhale, Reverse Triangle.

So you're gonna straighten
through that front leg,

reverse and then
keep the leg straight

as we reach the
right fingertips forward

and all the way
down towards the ground.

You can choose today
whether it's inside the leg

or outside the leg today.

And if you wanna use your block,

of course, you can do that too.

Left hand can
stay on the waistline

or reach up towards the sky.

Try to keep both side bodies long,

both side waists long.

Good, inhale in here.

Exhale, left hand goes down.

We're gonna bend the right
knee and we're gonna come back

to our runner's lunge,
back knee lifted this time.

Good, inhale.
Open the chest, look forward.

Exhale, plant the palms, 
step it back.

Plank or Half Plank.

Inhale in, exhale, 
slowly lower to the belly.

Inhale rise up, Cobra
or Upward Facing Dog,

you choose.

Follow your breath.

Inhale, we rise and
exhale we soften and bow.

Good inhale in,
prepare for Plank.

Exhale, power up, press up.

Quietly whisper to yourself,
"I am strong."

(whispers) I am strong,

Hips up high and back, 
Downward Facing Dog.

If it's okay in your neck,
you can turn to look

at the screen 'cause
Benji's having quite the dream.

He's chasing something.

He's after it.

He's gonna save us all guys.

Okay, bring your
focus back to center.

Inhale, lift the
left leg up high.

Exhale, shift it forward.

Step it up.

Don't forget, you can
always use your left hand

to help step that left foot up.

No hard feelings.
Pivot on the back foot.

Benji, let's rise up Warrior I.

Actively pulling the
left hip crease back.

Pressing into the outer
edge of that back foot.

Pay attention to all
the little sensations here

and then take a second to
have one big, bold breath here,

Warrior I.

And then open it out,
Warrior II.

Flex here, come on, that's what
this practice is all about.

You getting a moment to flex.

Doesn't have to be literal,
but that was, and then back out

and find a nice focus
beyond your left fingertips.

Good, straighten the front leg,

left fingertips reach up
and back, Reverse Triangle.

And then keep this
length in the left side body

as you slowly tilt your tea pot,

come into Triangle Pose.

Strong connection
from the crown of the head

to the tailbone here, hugging
the low ribs into the body,

keeping the neck nice and long.

You got it.

Inhale in, maybe lift the right
fingertips a little higher.

And then exhale,
slowly bend that front knee

and we'll come
back to our lunge.

Great work, inhale.

Look forward, open the chest.

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

Inhale, halfway lift.

Exhale to soften and fold.

Hands to the waistline,

bend your knees,
root to rise here.

Draw the elbows
back and together

as you slowly stand
back up, Mountain Pose.

We're in kind of a
superhero shape here.

You know, if you don't
have time for a full practice,

remember you can come
into these different shapes,

tune into your breath

and perhaps shift

your own physical state,

your emotional state.

Shifting

to a place that feels true

and centered for the day.

Alright, so you
probably saw this coming,

but we're gonna end

with the little
Knocking on Heaven's Door.

I finally realized like the
reason I love this so much,

well there's so many
reasons why I like this,

but this came from

my practice as a younger person.

And you also see
this similar to squats.

You see this in so
many different modalities

and from different origins

of both physical movement
practice and spiritual practice.

So let's do it y'all.

We're gonna bring the feet wide.

I'm gonna demonstrate
if this is new for you.

You're just gonna start to allow

the arms to be
heavy like heavy noodles.

It's not a good image and
rocking left to right here.

You're gonna allow
the heels to come up,

kind of massaging
the balls of the feet.

Try to stay nice and
tall through the spine.

And just when you wanna give up,

like, "Okay, I'm done,"
stay with it.

Here we go.

Find a nice, steady pace.

Whatever you're 
celebrating today,

again, I'm with you.

I'm often noticing
that especially lately,

I'm so busy that I forget

to celebrate my
own personal growth.

Keep moving, keep moving,
smack your booty too

if you can, at least once,
maybe 10 times.

I've been too busy to
celebrate my own growth.

I need to remember it's
okay to celebrate the wins.

Remember to celebrate your
body every day, your breath.

And as we slowly 
begin to drop the tempo

and come back to center,

I just want to 
let you guys know

that I celebrate you.

I celebrate us and this incredible

practice that we share

and in this huge
international community

that we have
cultivated together.

So that was the
inspiration for this practice.

I hope it did your body good
and your sweet heart as well.

Bring your feet together.

Bonus points if you don't
look down, the ground is there.

See feelingly.

We'll draw the hands 
together at the heart.

Let's take a deep breath in.

And as you exhale, 
just find a gentle reverent bow.

Again, bowing in
towards oneself.

This practice is
really about connecting

to the feeling of
honoring one's self.

I know it's hard and
I know we wanna care

for so people and
honor them properly,

particularly those who
may not get their dues.

But remember, 
by learning to honor yourself,

you're only better
equipping yourself to

properly honor your neighbor

or a stranger or an old friend.

I consider you
all my old friends.

I just do. 
Thank you for being here.

One final inhale,
lots of love in.

And exhale, lots of love out.

Release the hands,

relax your shoulders 
and open your eyes.

(upbeat music)