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- Hello and welcome
to Yoga With Adriene.

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I'm Adriene and today we
have Yoga For Bone Health.

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A practice for every body.

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(snaps)

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(screams)

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(suspenseful music)

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Alright and we have begun.

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We're gonna begin 
standing in Mountain Pose

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with the feet together.

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So come on to your mat,
bring the feet together.

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A little smile is alright 
for this practice.

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If you don't feel like smiling,
that's fine too.

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Take a look down at your feet

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and we're gonna 
lift the toes here.

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Let's bring the hands to
the waistline just for a little

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stability.

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Just take a look
down at your feet.

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We're gonna lift the toes
and as you lift the toes,

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press firmly down through 
the ball joint of your big toe,

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the ball joint of your pinky toe

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and then the back 
two corners of the heels.

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So starting with the strong
foundation, then you can start

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to slowly place the toes down.

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Squeeze the
inner arches together.

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Draw energy up through 
the ankles, the inseam,

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the inner thigh.

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And we'll start to lift up 
through the chest a bit.

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You can relax the arms
down gently at your side.

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Stand up nice and tall.

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Relax the shoulders down.

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I didn't know if I had that 
in me but apparently I do.

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Mountain Pose.

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I'll invite you to close the
eyes here or soften your gaze

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down gently past your nose.

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And just notice if 
you feel really fidgety

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or you want to move.

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See if you can start to anchor
in the sound of your breath as

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we stand tall here in Tadasana.

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And then as you start to
slowly deepen your breath,

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press down firmly 
through your feet

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and re-engage that upward 
lift through the inseam.

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So you can think 
about lifting the kneecaps,

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you can think 
about toning the quads,

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you can think about 
drawing the navel in and up

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and lifting up 
through the chest.

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Thinking about hugging muscle
to bone a lot during this

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little practice,
this little ditty.

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Now spread the fingertips wide,
tuck the chin slightly to

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lengthen through
the back of the neck.

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And as you lift 
through the crown,

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try to get as tall as you can
lengthening through the spine.

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Nice, then you can open the
eyes and on your next inhale,

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reach the fingertips all
the way out to come up

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for a Volcano Pose.

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And same thing, when the arms
are reaching you can really

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tell like, am I kind of just
hanging out Mountain or can I

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engage creating a

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feeling of like 
an upward current of

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energy through the front body,
engaging the muscles of the

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thighs and then a grounding
through the back body.

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Drawing the 
shoulder blades together

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down towards 
the hips or the tail.

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Good, then on your next inhale,
slowly carve a line with your

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nose to look up.

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Reach, reach, reach.

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And then slow and steady

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exhale arms all the way down.

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Beautiful, we're gonna step the
feet wide now, toes turned out.

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Good, bring the palms together.

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You can interlace the
fingertips if you want or keep

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them in more traditional
prayer position, Anjuli Mudra.

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Inhale in, exhale you're gonna
bend the knees, try to get as

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low as you can here.

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And we're gonna
find a nice deep breath.

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So starting with the feet again,
press into all four corners,

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the outer edge,
the inner arch lifts,

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we're pressing 
into the big joint,

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excuse me, 
(chuckles) the ball joint

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of the big toe mound

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and the pinky toe mound and

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the back two 
corners of the heels.

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Now as you sink into this squat
here, think about lifting your

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femur bones, look at this,
this is great, into your hip

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sockets, so you feel this

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lifting of the pelvic 
floor as you do so.

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And then we're just gonna 
pulse here, nice and easy,

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slow and steady for 10.

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9, breathe, 8,

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7, lots of awareness 
in the foot, 6,

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navel draws in,
hugging muscle to bone.

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5, 4, 3, 2,

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stay low on 1,
release your hands,

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bring them to 
the tops of the thighs.

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We're gonna start to send the
hips back as you lean forward,

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still working to track, to
spread awareness through the

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feet and track your knees
over the first two toes there.

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So don't, don't come in even
on this is very skeleton like

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let's, let's keep
working on our goal.

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Inhale in here,
lengthen through the crown.

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Exhale, you're gonna bend
a little bit deeper in the

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knees, drop your left shoulder
to center and spiral your

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heart up towards the ceiling,
maybe sending your gaze

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past your right shoulder.

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Now think about breathing
deep into all four sides of the

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torso here.

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Think about that spiral maybe
happening in the mid-back,

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the thoracic spine.

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Then sink back into your
heels to spread weight evenly

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through all four corners of
the feet and you can just try

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drawing those thigh bones 
in a little bit here

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for one last breath.

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Lovely, come back through
center if you need to take a

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little break,
totally understand.

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If not, let's go right 
to the other side.

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Dropping the right
shoulder down through center.

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So what really matters here is
working from the ground up so

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keep paying
attention to those feet.

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Finding your twist.

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Hugging muscle to bone,
pressing into all four corners

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of the foot, keep dropping 
down through the hips.

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And that kind of traction
you create when you draw the

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femurs in, lifts up through
the pelvic floor and you might

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even find a little
more on your twist.

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Good, then
we'll slowly release.

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Come back up,
straighten the legs, beautiful.

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Send the fingertips all the way
out to come up, big breath in.

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Long breath out to float the
fingertips all the way down.

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We're gonna walk the feet 
now into hip width apart,

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so hip distance.

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Inhale, reach
the arms out and up.

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Exhale, you're gonna 
take the left wrist

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up and over to the right.

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So a nice side body stretch
here, get nice and long.

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Good, dig into both heels
evenly, lift up through the

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kneecaps, lengthen your
tailbone down just a bit as

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you hug the low ribs
in towards your body.

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Beautiful, come back to center,
take it to the other side,

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big stretch.

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And back up through center.

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Rain it down, nice and easy.

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We're gonna walk
the feet out wide again.

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This time toes turned in, 
toes turned in.

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Good, bring the
hands to the waistline.

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Oh, Benji.

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Inhale, lift up, really drawing
energy up from the feet.

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Arches of the feet,
pressing into all four corners.

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When you're ready, hug the
low ribs in, send your heart

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forward. Try to keep your
elbows pulling back as you

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come just halfway as if
you were looking down

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into a spooky pond.

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Soft bend in the knees here,

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draw the shoulder 
blades together.

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Think about hugging
those low ribs back up and in.

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Good, then ground 
through the feet to

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come all the way back up.

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Now turn the right toes out and
the left toes in a little bit

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more so you feel that rotation
coming from the left hip.

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Right hip's rotating 
out, of course.

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And then we'll send 
the fingertips out wide

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on an inhale.

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Exhale, you're gonna bend
the front knee, Warrior II.

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Stay here for a beat, 
pull the pinkies back,

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hug those low ribs in,

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and imagine you're
trying to draw the front of

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your yoga mat and the back
of your yoga mat into center.

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So we're lifting up here.
You're creating some traction,

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you're, again, drawing the
thigh bones in towards center.

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Excellent, now we're
gonna inhale, reach the arms up

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towards the sky,
straighten the front leg.

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Exhale, go right back 
into your Warrior II

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and practice that pull,
that traction,

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that strong connection 
through the feet.

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Inhale, arms lift, 
legs straighten.

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Exhale, Warrior II.

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One more time, inhale,
arms lift, legs straighten.

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Exhale, Warrior II.

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Now bring the 
hands to the waistline,

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turn the right toes in.

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So now both toes are in.

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Inhale in, exhale,
halfway again coming into

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a wide-legged
standing Forward Fold.

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Elbows draw back, 
hug the low ribs in,

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crown of the head 
is nice and long.

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So we're kind of putting
ourselves in a stressful

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position here,
building that bone density.

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We're not putting the arms down,
holding it up here today.

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Drawing the navel
in to support the low back.

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Lovely and then 
ground through the feet

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to come all the way back up.

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(chuckles) Exploring
my lower range today.

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Left toes turn out, right
toes are already in but you can

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give them a little more of
a hug, again, to consider that

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movement coming from the hip,
the ball in socket.

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Alright, send
the fingertips out.

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Inhale in, exhale, 
bend the front knee, Warrior II.

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Think about dragging the
front foot and the back foot in

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towards center
without moving them.

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Engage your right inner thigh.

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Peace out, Benji.

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And let's move, 
nice and slow with control.

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Inhale to reach up,
straighten the front leg.

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Exhale, bend.

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Inhale, reach.

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Exhale, bend.

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Inhale, reach.

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Exhale, bend.

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Inhale, reach.

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And exhale, bend, Warrior II.

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Beautiful hands 
come to the waistline,

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straighten both legs, 
turn both toes in.

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Last time, inhale, we lift up,
option to interlace the

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fingertips behind
the back this time.

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And exhale halfway,
halfway into the fold.

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Shoulder blades draw together.

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We kind of fight gravity here,
slight micro-bend in the knee.

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Think about drawing
energy up from the arches.

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And then slowly rising

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all the way back up.

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Great, bring the palms together,
bend your knees,

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inhale in, exhale,
jump the feet together.

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Beautiful, from here, hands
come to the waistline for more

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stability or arms 
reach all the way up.

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We're gonna come up 
onto the tippy-tip toes,

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and then drop on to the heels,

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creating a little
vibration in thy bones.

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(chuckles) Inhale to lift,
exhale to drop.

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Inhale, lift. 
Exhale, drop.

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Keep it going.

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And release, 
slowly float the fingertips

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all the way down, nice work.

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Last bit here, palms come
together, press them together,

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really together as you shift
your weight to your left foot.

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Inhale, lift the right heel.

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Exhale you're gonna 
open from the right hip

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to come into a low Tree.

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Press up out of your standing
leg so we're not collapsing in,

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press up out of the
standing leg to find length.

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If you find from here 
you want to slide the foot up

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below the knee, 
we can do that.

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Or we can take the right foot
and bring it to the left inner

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thigh pressing firmly

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into the right foot 
with the left inner thigh.

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Of course you can take
your fingertips up,

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take any variation here,
hugging a muscle to bone,

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really feeling that 
outer right hip connected.

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00:13:31,247 --> 00:13:35,589
Inhale, exhale to slowly
come out of the pose,

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and we'll take it 
to the other side.

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Press the palms together, shift
your weight to your right foot.

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Lift up the left heel 
as you breathe in.

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00:13:42,153 --> 00:13:44,809
From your hips, so not from 
your knee or your foot,

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open it out, low Tree, everyone.

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No matter what stage of
the yoga journey start with the

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low Tree and just feel that
connection in the hips,

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draw your navel in and up.

255
00:13:56,609 --> 00:14:00,440
And then from here, we'll press
away from the standing leg,

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00:14:00,440 --> 00:14:05,720
find that leverage as you
resist and then slowly slide

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00:14:05,720 --> 00:14:08,326
the leg, maybe below the knee,

258
00:14:09,319 --> 00:14:13,039
or above finding your version

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00:14:13,039 --> 00:14:15,681
of Tree Pose today.

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00:14:25,184 --> 00:14:29,090
And then inhale in, use your
exhale to release, and we're

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gonna walk on over to the
front of our mat, but the way

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I would like you to walk, 
the way I invite you to walk,

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is by rolling through
your feet very slowly.

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00:14:43,565 --> 00:14:47,159
Nice, when you get there,
inhale, reach for the sky.

265
00:14:47,159 --> 00:14:51,229
Exhale, send the hips back,
Utkatasan, Chair Pose.

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Hug the low ribs in.

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00:14:53,701 --> 00:14:57,329
Sink back into
your imaginary chair.

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00:14:57,329 --> 00:14:59,960
Tuck the chin slightly,
maybe get a little lower.

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00:15:01,504 --> 00:15:04,925
Inhale, and now exhale,
straighten the legs

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and come into a Forward Fold.

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Stretch it out, take a break.

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Now we're gonna come 
to a position on the mat,

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so how you get there 
is really up to you,

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kind of taking your time,

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I'm gonna guide a way but 
you can find any way there.

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So bend your knees generously,
bring one hand to the earth,

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then the other, step one
foot back, and then the other.

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00:15:35,519 --> 00:15:39,149
Now you totally skip this and
just come right to seated,

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but if you are with me,
let's come into a Plank.

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00:15:43,499 --> 00:15:47,030
And the reason I'm inviting
us here is to really practice

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00:15:47,030 --> 00:15:49,609
hugging the muscles of the
front body up to meet the

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00:15:49,609 --> 00:15:52,579
back body, so supporting
the spine in this position.

283
00:15:52,579 --> 00:15:55,200
Press away from your yoga mat.

284
00:15:55,200 --> 00:15:56,569
So come up 
out of your shoulders,

285
00:15:56,569 --> 00:15:57,759
reach your heels back,

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00:15:57,759 --> 00:16:01,685
you can also do this
on your knees, get the same

287
00:16:01,685 --> 00:16:02,769
conditioning out of it.

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00:16:02,769 --> 00:16:06,226
Tuck the chin slightly, 
breathe deep.

289
00:16:07,564 --> 00:16:11,541
And then slowly lower to the
knees, and we'll join together

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00:16:11,541 --> 00:16:14,821
in a seated position.

291
00:16:14,821 --> 00:16:18,510
Excellent, from here 
bring your feet to your mat.

292
00:16:18,510 --> 00:16:21,191
Send your fingertips forward.

293
00:16:21,191 --> 00:16:22,759
Little core engagement here.

294
00:16:22,759 --> 00:16:27,200
Inhale in, exhale, drawl the
navel into, I said drawl, draw

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00:16:27,200 --> 00:16:29,320
the navel in towards the spine.

296
00:16:29,320 --> 00:16:32,180
Try to keep your chest lifted
as you slowly lower down.

297
00:16:32,180 --> 00:16:34,320
If the feet come flying up,
that's okay, we're just

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00:16:34,320 --> 00:16:37,316
checking in, building strength

299
00:16:37,316 --> 00:16:40,200
around the spine slowly,

300
00:16:40,200 --> 00:16:44,394
or maybe quickly, we come
all the way to the ground.

301
00:16:44,394 --> 00:16:47,779
Alright, place the hands 
on the earth, bend the knees,

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00:16:47,779 --> 00:16:50,290
soles of the feet 
come to the mat.

303
00:16:50,290 --> 00:16:53,000
Preparing for Bridge, so good.

304
00:16:53,000 --> 00:16:54,837
Snuggle with the 
shoulder blades underneath

305
00:16:54,837 --> 00:16:57,320
your heart space, inhale in.

306
00:16:57,320 --> 00:17:01,780
Exhale, slow and steady 
start to tilt the pelvis,

307
00:17:01,780 --> 00:17:04,780
tailbone goes up, 
navel draws down.

308
00:17:04,780 --> 00:17:07,016
We'll continue 
the journey, so slow,

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00:17:07,016 --> 00:17:12,119
nice and easy up the spine, 
pressing into the feet.

310
00:17:12,119 --> 00:17:14,799
Think about sending 
your shins forward.

311
00:17:16,156 --> 00:17:18,902
Lifting the chest to the chin,
and then eventually

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00:17:18,902 --> 00:17:20,560
the chin to the sky.

313
00:17:20,560 --> 00:17:25,279
And when you get here, see
if you can imagine squeezing an

314
00:17:25,279 --> 00:17:28,776
imaginary ball 
between your inner thighs.

315
00:17:30,178 --> 00:17:33,319
Press into all 
four corners of the feet.

316
00:17:33,319 --> 00:17:35,609
Shins forward.

317
00:17:35,609 --> 00:17:38,076
And then slowly 
when you're ready,

318
00:17:38,076 --> 00:17:40,305
soften through the sternum,

319
00:17:40,305 --> 00:17:44,359
and melt it down very slowly.

320
00:17:45,581 --> 00:17:48,222
Again, press into the palms,
press into the feet,

321
00:17:48,222 --> 00:17:50,852
we'll rock on the pelvis, 
navel draws down.

322
00:17:50,852 --> 00:17:54,079
This is the last one.
Slow and steady lifting up.

323
00:17:55,311 --> 00:17:56,880
Shins forward.

324
00:17:57,972 --> 00:18:00,367
This time, think about 
drawing your heels

325
00:18:00,367 --> 00:18:03,558
back towards your hips.

326
00:18:03,558 --> 00:18:07,599
Oh yeah, and then chest to chin,
and chin to sky.

327
00:18:07,599 --> 00:18:10,250
You might start to feel the
glutes turn on a bit more as

328
00:18:10,250 --> 00:18:12,880
you tug back through the heels.

329
00:18:15,198 --> 00:18:19,509
Nice and then slowly, again,
softening through your heart.

330
00:18:20,359 --> 00:18:23,759
Bring it back down,
one vertebrae at a time.

331
00:18:23,759 --> 00:18:28,233
Really trying to
articulate through the spine.

332
00:18:28,233 --> 00:18:31,619
Nice and then we'll slowly 
hug one knee into the chest.

333
00:18:32,960 --> 00:18:34,119
And then the other.

334
00:18:34,119 --> 00:18:37,229
Just take a second here to
rock a little side to side, and

335
00:18:37,229 --> 00:18:39,540
massage your lower back.

336
00:18:51,591 --> 00:18:54,720
Great, from here, inhale in.
Exhale, you're just gonna

337
00:18:54,720 --> 00:18:59,519
allow your hands to come rest
gently on your low ribs, and

338
00:18:59,519 --> 00:19:02,079
we're just gonna nice
and easy keep the feet soft.

339
00:19:02,079 --> 00:19:03,359
Peek at me if your need to.

340
00:19:03,359 --> 00:19:07,360
You're gonna dip just one
toe down and lift,

341
00:19:07,360 --> 00:19:10,459
and then the other, 
down and lift.

342
00:19:10,459 --> 00:19:15,299
Maybe sliding the hands down to
the low abs to check in,

343
00:19:16,540 --> 00:19:19,463
down and lift 
alternating between

344
00:19:19,463 --> 00:19:21,640
the right toes and the left toes.

345
00:19:21,640 --> 00:19:25,400
Trying not to engage the
muscles in front of the hips,

346
00:19:25,400 --> 00:19:28,286
but really
keeping this in the core.

347
00:19:28,286 --> 00:19:31,279
I mean it's all tied together 
but really trying to activate

348
00:19:31,279 --> 00:19:34,884
the core, and allow that to be

349
00:19:34,884 --> 00:19:38,789
what brings the knee back up.

350
00:19:43,571 --> 00:19:45,759
Great, now hug both knees in.

351
00:19:45,759 --> 00:19:48,300
The last bit is we're 
gonna inhale in deeply,

352
00:19:48,300 --> 00:19:50,333
and on the exhale, 
you're gonna let your feet

353
00:19:50,333 --> 00:19:52,359
fall to the mat with a thud.

354
00:19:52,359 --> 00:19:55,240
So here we go,
inhale in, exhale.

355
00:19:55,240 --> 00:19:56,418
(thuds on floor)

356
00:19:56,418 --> 00:19:59,889
Again, inhale in,
squeeze and lift, exhale.

357
00:19:59,889 --> 00:20:01,149
(thuds on floor)

358
00:20:01,149 --> 00:20:03,440
Inhale in, squeeze and lift.

359
00:20:03,440 --> 00:20:04,619
Last one.

360
00:20:04,619 --> 00:20:06,399
(thuds on floor)

361
00:20:06,399 --> 00:20:09,920
Beautiful, extend one 
leg out, then the other.

362
00:20:09,920 --> 00:20:12,899
Open one arm out, 
and then the other.

363
00:20:12,899 --> 00:20:15,400
Tuck the chin slightly,
lengthen through the neck,

364
00:20:15,400 --> 00:20:20,160
take the deepest breath you've
taken all day, maybe all year.

365
00:20:22,858 --> 00:20:24,650
And as you exhale,

366
00:20:24,650 --> 00:20:28,309
relax the weight of your bones,

367
00:20:28,309 --> 00:20:32,759
and your body completely 
and fully into the earth.

368
00:20:36,111 --> 00:20:39,359
As always, it's a true honor 
and a pleasure to share

369
00:20:39,359 --> 00:20:41,200
a practice with you.

370
00:20:41,200 --> 00:20:44,320
Thanks for sharing this little
Halloween tradition with me,

371
00:20:44,320 --> 00:20:47,212
and if you're practicing
this another time, thank you so

372
00:20:47,212 --> 00:20:50,315
much for caring about your body

373
00:20:50,315 --> 00:20:53,153
and taking this time for yourself.

374
00:20:56,315 --> 00:20:59,718
Take one final inhale in
through the nose.

375
00:21:00,877 --> 00:21:04,836
And out through 
the nose or mouth.

376
00:21:04,836 --> 00:21:06,990
I'll see you next time.

377
00:21:06,990 --> 00:21:09,446
(suspenseful music)