- Oh hello there!

Welcome to Yoga With
Adriene or welcome back.

I'm Adriene, that's Benji
and today we have a lovely

practice for lymphatic flow.

So hop it to something
comfy and let's get started.

(upbeat music)

Alright, here we go.

Come on down to the ground.

We're gonna begin
lying down on our backs.

Thank you so much for
taking this time for yourself,

spending it with me and, 
of course, with dear Benji here.

When you come 
on down to the ground,

go ahead and let 
your legs stretch out.

We're just gonna take 
the arms up and overhead

and take a big full body
stretch here to start.

Start to bring your awareness,
your attention to your breath

and you can even 
close your eyes here

as you start to 
move the feet a little,

maybe pointing and 
flexing the feet.

And maybe spreading 
the fingertips wide

and then closing them.

Moving the ankles
perhaps and the wrists.

And then take a deep breath
in here, big full body stretch.

And as you exhale, we're gonna
bring the arms back in as we

slowly hug the right knee,
just the right knee

all the way up 
towards the chest.

Now you can just bring your
awareness to your lower back

here, make any adjustments 
here so that you're

comfortable and then slightly
bring a connection to your core.

So we're not 
just soft in the belly

but there's a little 
engagement there.

Then we're gonna flex the
left foot and actively bend the

elbows to squeeze the right
knee in towards your chest.

So you feel this kind of
massage, this compression in

the front of the
right hip crease.

And then begin to 
gently deepen your breath,

feeling that rise and fall.

That big, full inhalation.

Filling the lungs with air

and that long slow exhalation,

letting the ribs
and the chest soften.

Great, now from here
we're gonna bend the left knee,

bring the left foot to the
ground and you're just gonna

use that to kind of ground
you here as you pull your

right knee towards
your right shoulder.

So we're just opening up
through that hip here,

still focusing on that 
massage or that compression

in the right hip crease.

Then you can stay here
particularly if you're feeling

a little unstable, maybe
re-engage the core or there's

an option to bring your
left hand down to the earth and

just slowly open up through
the left hip by coming on to

the outer edge
of your left foot.

You're not coming into a full
reclined Cobbler's or like an

open butterfly knee but
just a little opening here.

Good, then inhale in,

fill all four sides 
of the torso with air

and then exhale, use that 
slight drawing in of the belly,

slight drawing into 
center to come all the way

back to center,
stretch both legs out.

Inhale, reach up 
towards the back,

so a big full body stretch,

reach up towards the
top of your head,

beyond the top of your
head actually, sorry.

And then exhale slow and steady,
bring the arms back in

and this time
left knee comes up.

Nice stretch here, try to
keep the shoulders relaxed.

Think about softening through
your sternum, your chest.

Good and then again, finding a
little massage in the front of

the left hip crease this time.

And starting to activate the
right foot, the right leg,

just feeling a little
connection to core here.

And when you're ready, we'll
keep the left knee squeezing

up towards the chest as
you bend the right knee,

right foot comes to the ground

and then slowly
begin to open it up.

Think about bringing 
your left knee towards

your left shoulder.

Squeezing, feeling that gentle
compression in the front of

the left hip crease.

And I'm staying in kind of
a nice neutral spine here but

just play with your pelvis,
make sure you're not feeling

anything funky in the low back.

Alright, stay here or option
to bring the right hand to the

ground and just slowly
with the core engaged,

open the right knee gently, 
it's kind of a funky one,

to the outer edge 
of the right foot.

Breathe, you got
to bring the breath.

I know you can.

Big inhalation.

Long exhale.

Good, relax through your
shoulders, inhale in again.

Exhale, we draw it all back
into center on that exhale.

Great, bring both 
feet to the ground now,

knees bent, palms on the earth.

Snuggle your shoulder blades
underneath your heart space

and really feel the backs,
like the the mid-back,

backs of the ribs,
press into the mat here.

Curl the tailbone up so 
you feel this connection in

your core, this imprint, 
navel to spine,

low back flush with the mat.

Good, keep the shoulders
relaxed here, inhale in.

Exhale, slowly begin
to lift the hip points.

Nice and slow massaging all
the way up through the spine.

Keep your gaze up 
towards the sky here

as you lift the 
chest to the chin.

Slow and steady rising up,

shoulders relaxed,

gentle drawing in 
of the low ribs.

Good, then slow and steady,
soften through the sternum,

the chest and
begin to roll it down.

Sometimes it helps me to close
my eyes here in these ridges

to kind of slow down and

feel the sensation 
through each vertebra.

Alright, here we go again.

Inhale in.

Exhale, begin to 
tuck the tailbone,

move through that imprint,

that navel to spine
and then slowly begin to press

into all four corners of the
feet to continue rolling

all the way up, nice and slow.

Take a deep breath
in at the top, your top.

And then exhale, 
nice and slow all the way down.

Beautiful, from here
we're gonna lift the knees up

towards the chest and bring
the hands to the backs of the

knees and you're just gonna
allow the weight of your

feet to drop here 
up and then down.

And you get to kind of give
a little pressure in the backs

of the knees here like a
massage, like a squeeze so

you're not pressing but just

moving the toes up and back.

Again, you can offer a little
squeeze behind the backs

of the knees here.

And we're breathing here.

Let's continue for five,

for four,

three, two

and on the one,

we're gonna connect to
our core and start to rock and

roll up and down
the length of the spine.

This move is not for every body
so if you are not all about it

just turn to one side and
use your palms to press up to a

nice comfortable seat,
otherwise we're gonna massage

up and down the length of the
spine and then we'll all join

in together in all fours.

So make your way to all fours,
spread the fingertips wide.

Knees are underneath the hips,
wrists underneath the shoulders.

Inhale, drop the belly, open
the chest, collarbones wide as

you look forward, claw through
the fingertips as you draw the

navel up, round through
the spine, tailbone draws down

towards the backs of the knees

as the chin draws 
in towards the chest.

Take three more 
of those on your own

with the sound of your breath.

Invitation here to soften
your gaze or close your eyes.

Beautiful, come back to
Tabletop Position here,

press away from your yoga mat.

On your next inhale,
send your right toes out,

left fingertips forward.
Breathe in, find length.

Exhale, navel draws in,

elbow and knee come together,
chin to chest.

Beautiful, inhale, expand.

With the breath,
exhale, draw it in.

Inhale, expand, reach out,
nice long neck.

Exhale, contract, navel
draws up, draw everything in.

And last one, inhale, expand.

Exhale, draw it in, 
squeeze and lift.

And release back to Table.

Second side.

Inhale, left toes back,
right fingertips forward.

Expand through the 
front of the left hip crease

and right armpit chest

and then exhale,
squeeze and lift, draw it in.

With the breath, 
inhale, expand.

Lots of awareness in the
fingers and toes and exhale,

shift it all back in.

Inhale, expand.

Exhale, contract.

Inhale, full body experience
here as you reach out.

Exhale, full body
experience as you draw it in.

Good, and release back to Table.

Beautiful, we're gonna 
curl the toes under here,

just gently send the hips
back towards the heels.

This will look and feel a
little different for everyone.

So if you need a little more,

you can start to 
come all the way up.

If you need to stay on the
hands quite a bit, please do.

Try to press into the ball
joint of your big toe here,

sorry, your big toe mound.

And then through 
all of your toes,

one at a time 
just try to press down.

It's gonna be tricky once
you get to that pinky toe.

Then if the hands aren't out,
walk them forward.

Keep the toes curled under.

From your navel drawing in
and up, lift the hips up high,

Downward Facing Dog.

Take a deep breath in here.

And as you exhale,

melt your heart 
towards your knees.

What does that mean?

For me, that's about 
engaging the core.

It really is about finding
that engagement so that you can

take some of the 
weight out of the front body

and shift it into the back body.

Cool, then bend your knees,
inhale to look forward,

exhale, walk, hop, float,
make your way to

the top of the mat, 
feet hip-width apart.

Guys are doing great.

We're gonna grab 
opposite elbow here,

just rock a little side to side,

bend the knees, 
feel that meticulous attention

and grounding in all
four corners of the feet.

Deep breath in,
long breath out.

And then we'll release the arms

slow and steady, roll it up

with a generous
bend in your knees.

Keep the knees bent 
as long as possible

and then slowly as
you lift the chest,

we can straighten 
through the legs,

lift the heart, Mountain Pose.

On your next breath in,

reach the arms all 
the way up to the sky.

And exhale, bend the 
knees again, Forward Fold

all the way back down.

Fingertips come to the mat,
just take the left foot back,

just the left foot.

Slowly lower to the left knee,
interlace the fingertips,

bring them to the 
top of the right thigh

as you lift your chest here.

Now pull your right hip crease
back, feel that length in the

front of your left hip crease
and we're gonna feel the belly

stretch here as we 
lift the chest to the chin

and then the chin to the sky.

Back toes can 
be curled under or

uncurled pressing 
firmly into the mat.

Just find a
little stability there.

We're not sinking into the hips
here but rather we're lifting

up to find length
through that left hip crease.

Again, pulling the
right hip crease back.

Good, then release.

Fingertips come to the earth
and we're gonna pull the

right hip crease back to
straighten the front leg.

Flex your right toes 
towards your face.

Big stretch here so big breath.

And then exhale to roll through,

try to really articulate
through that right foot.

Come back to your nice low
lunge, lift the back heel and

walk it all the way back up
to standing Forward Fold,

feet hip-width apart.

Good, this time we're gonna

interlace the fingertips
behind the back.

And we're gonna 
draw the knuckles

up and away from the spine.

You can square the wrists here,

palms don't have 
to be flush together.

If they are, that's great.
If not, make an adjustment.

And we're just gonna
take a couple breaths here.

Nice bend in the knees,

at least a micro-bend, 
so don't lock.

We're just gonna shrug the
shoulders a little so as if

you were kind of 
shrugging "I don't know,"

but in this interesting position.

Shrugging the 
shoulders to the ears

and then drawing them away.

And to the ears, squeeze,
and then draw them away.

And then just feel that
movement around the shoulder

and the mid-back.

Breathe.

And then release it, 
releasing the bind,

bringing the arms
back down to the earth.

This time we're gonna draw 
the hands to the waistline,

bend the knees and press into
the feet to rise up slowly.

Rise up, feel this lift 
through the front body

and energetic lift.

And this grounding
through the back body.

Allowing the body to respond to

that energetic 
invitation here, too.

Okay, this time
only right arm lifts up.

And then take it
over to the left side.

Dig into your
right heel, stretch.

You can keep your 
left hand on your waistline

if that feels more supportive.

Breathe in.

Breathe out, hug the
low ribs in just a bit.

Press into both heels.

And then come back to center,

allow the right fingertips
to float down.

Inhale, 
left fingertips reach up,

and exhale over to the right.

Navel draws in and up,
keep that core engagement.

Shoulders are relaxed, again,

right hand can come 
to the waistline here.

Press into all four
corners of the feet.

Press into both heels evenly.

Big stretch here, 
big breath, inhale.

And then exhale to come all the
way back to center, beautiful.

Inhale, reach for the sky.

Exhale, wiggle the fingertips
as you bend your knees

and Forward Fold.

Fingertips come to the mat,
step the right foot back,

right foot back,
front knee over front ankle.

We lower the 
right knee to the ground,

interlace the fingertips,

bring them to
the top of the left thigh.

So we're not kind of
dumping all the weight in here.

We're actively pulling up
from the pelvic floor,

we're feeling that length in the
front of the right hip crease,

we're pulling the left hip
crease back so there's a lot

going on here as you lift 
your chest now to the chin

and the chin to the sky.

Breathe.

Steady with your breath.

And then slowly releasing that,
fingertips come back down

and we shift the hips back,

pulling the 
left hip crease back,

flexing the left toes
toward the face here

for one breath cycle in.

And out, as we slowly
roll through the left foot.

Lift the back knee,
Runner's Lunge, and here we go,

stepping the back
foot up to meet the front.

You can take as many
steps as you need here.

Forward Fold at the top.

Once again, interlacing
the fingertips behind the back.

This time you can take
the opposite thumb on top.

Nice bend in the knees here
as you draw the knuckles away.

And this time, we're gonna 
draw the knuckles

all the way up towards the sky.

Careful not to push or press,

use your breath 
to guide you here.

And then, just a slow,
really small, okay, my friends,

tick-tock of the
knuckles left to right.

Very small drawing a line with
the knuckles left to right.

Try to keep your hips
nice and stable, knees bent.

So we're engaging strong
muscles of the legs

and the glutes here.

Sweet, and then release that,
arms come back down.

We're gonna just refresh with 
a little halfway lift so inhale,

lift your spine up, 
your back up halfway,

crown of the 
head forward (chuckles).

And then, exhale, slowly
release everything back down.

Alright, 
fingertips come forward,

inhale, bend the knees, 
hips come back.

Don't hate me, Utkatasan.
We got this.

Pressing into the heels,
sending the hips back

like you were sitting in a chair.

Hands can come to the waistline
if the shoulders are tight,

otherwise fingertips 
forward and not too narrow,

lots of space, palms facing
towards one another.

Thumbs up, pinkies down.

You might lift the
thumbs a little bit.

You might sink
down a little bit lower.

Good, now we're 
gonna inhale, rise up.

That's with the inhale.

Exhale, go right back to
that chair, it's like a squat.

It's not like a squat, it is 
a squat. (laughs) Inhale, rise.

Exhale.

Inhale, rise.

Navel draws in as you squat.

Option here to inhale, rise,
keep the arms up,

exhale, send the 
fingertips down and

back as you sink 
back into your Chair.

Inhale, reach up.

Exhale, press back.

Inhale, reach up.

Try not to rush this here.

Keep it nice and
slow and controlled.

Moving with your breath.

Now your next inhale, rise up,
come all the way up onto your

tippy-tip-tip toes even
if it's just for a moment.

And then lower it
down and shake it out.

Literally, shake it out.

Shake your hands, 
shake your feet.

Pet Benji.

And then come back
to feet hip-width apart.

You can stay at 
the front of your mat,

wherever it feels cool 
for you for this next bit.

I'm just gonna come 
to center to demonstrate.

So we're gonna take the right
hand and we're gonna bring it

all the way

to the left, 
the back of the left shoulder.

And then you're gonna take the
left hand all the way back and

over towards the right hip.

Then turn to look past
your left shoulder, breathe in.

Exhale, you're gonna 
move through center

and just take it 
to the other side.

So you grab your right shoulder
with your left hand,

just allow your right hand to
come to the left side waist.

Alright, here we go.
Come through center.

And over to the left.

Center, over to the right.

Now we're just gonna start
to speed it up a little bit

and you might just 
kind of allow your hands

to make contact 
with your body

here.

And then we're
gonna start to grow this.

So in three, two,

one, we're gonna 
allow the arms to just

be loose and to go 
a little bit back and forth,

knocking on heaven's door.

Now start to allow 
the feet to move here

as you rock side to side.

And you might start to connect
this with the breath pattern.

Whatever feels good,
there's no right or wrong.

Then we'll pick up the speed
here, bringing a little more

rigor (chuckles) to this move

for three,

for two

and on one, we slowly 
slow it down and release.

Beautiful. If you're not 
at the top of your mat,

go ahead and come 
to the top of the mat.

This time we're gonna 
bring the toes together

and heels together.

So if you want to stay in
hip distance, that's a choice

otherwise nice, conscious
footing with the feet together.

Fingertips reach all the
way up as you breathe in.

Wiggle the fingertips as you
bend the knees, Forward Fold,

as you breathe out.

From here,
inhale, halfway lift.

Exhale, soften and fold.

You're gonna step the 
left foot back, left foot back

and this time you're gonna
pivot on the left foot.

And then keep the right
fingertips just by the right

ankle as you slowly open
the left fingertips up

into a Triangle Pose.

So we're building
Triangle from the ground up.

Sometimes it's helpful to have
a block here to put your hand on

but we're engaging the core
here as well so we may work to

a point where we 
may not need to lean on

that right hand so much.

Inhale in.

Lengthen through the neck.

Lengthen through the crown.

And exhale, bring the left
fingertips slowly down then

the right knee come into your
Runner's Lunge, look forward.

Good, deep breath in here.

As you exhale, step the
back foot up to meet the front.

Inhale, halfway lift here,
refresh.

Exhale to soften and fold.

Triangle on the other side.

Step the right foot back, 
pivot on the back foot.

So right toes are turned in,
left toes are straight.

We straighten through the
front leg, nice and slow,

left fingertips outside the left
ankle we draw a line with the

right fingertips all the
way across the chest

and up towards the sky, 
Trikonasana.

Gently hug the low ribs in,
breathe.

Playing with the
spiral for one more breath.

Spiraling your heart up 
towards the sky maybe.

And then exhale, soften and
release, bring it back down to

that Runner's Lunge.

Inhale to look forward.

Exhale to make your
way back up to the top.

Feet together, really together.

Good, inhale, halfway lift.

Exhale to soften and fold.

Good, bend the knees.

This time Utkatasana,
fingertips forward, hips back

with the feet together.

Good, continue to
rise all the way up.

Big breath in.

As you exhale, interlace
the fingertips behind the back.

Knuckles draw down and 
away as you open the chest,

lift your heart.

Maybe lifting the corners
of the mouth too, maybe.

And then exhale to release.

You can walk the feet back
out to hip-width apart if that

feels more stable or keep the
feet together, Mountain Pose.

We're gonna end with
some gentle neck release.

So we're gonna 
start walking, not walking,

moving, drawing, there we go,

drawing, drawing circles with
the nose, excuse me (chuckles).

That's what happens 
sometimes in this setting when

I'm practicing with you is
I'm kind of, my energy,

I get taken on the journey of
the practice and I have to stay

grounded in the instruction.

Then reverse your circle.

Draw the
shoulder blades together.

Lift the chest just a bit.

Last but not least, 
we're gonna take the hands,

create a space between 
the index finger

and the ring finger,

and you're gonna bring them 
to just under the ears here.

We're just gonna do a little
massage under the ear here.

Can start to think about
the next steps of your day.

Maybe give thanks that 
you took this time for yourself

to get things flowing, 
to connect to your breath.

Remember how good 
your body is at healing.

And that your 
natural state is balanced.

And feels at home in your skin.

Thank you for
sharing this time with me.

I got your back.
Always here.

I think Benji is too so
have a great rest of the day.

You can release the arms 
gently down at your sides,

notice how you feel.

We'll take one
last breath in together.

Inhale.

And exhale to 
relax the shoulders

and close the session.

Thank you guys.
Love you so much.

See you next time.

(upbeat music)