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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene and this
is Benji and we get it.

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Sometimes you want to move,
you want to get on the mat

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and you just
lack the motivation.

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So this practice embraces that.

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We're gonna start slow 
and work our way up to

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getting some energy in the body.

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Like always, I have your back.

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This guy does too.

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So hop into something
comfy and let's get started.

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(upbeat music)

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Alright, come on
down to the ground.

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We're gonna to
start nice and low.

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We're gonna join
Benji on the level.

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You're gonna come on to
your left side actually.

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So we're gonna start 
in a little fetal position,

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why not just kind of embrace

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where we're at 
here to tune in today.

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So you're gonna
use your left arm,

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you're gonna bend
at the elbow to

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create a little
pillow for yourself.

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Right hand can
drape over the hip

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or you can rest it 
gently on the earth here.

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And close your eyes.

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Take a little moment 
here to get settled.

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And then we'll start to bring 
our awareness to our breath.

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And just feel the rise
and fall of your breath.

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It helps me to kind of close 
the eyes at the beginning of

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practice here just to

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focus my attention and

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my energy now on
this present moment.

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And then the beautiful
thing about yoga practice and

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in particular home practice
is you really can get in the

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habit of just allowing
one present moment

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to lead to the next.

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And then that kind of
builds the motivation

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and helps shift our energy.

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Nine times out of
ten for the better.

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So (chuckles) just close
your eyes if you feel comfortable.

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Start to breathe a
little more deeply.

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Thank you for
sharing this time with me.

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And if your arm is on your hip,

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we're gonna bring the 
right hand now to the earth.

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And we're gonna start with

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a little easy
movement in the hips.

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So we're gonna just slow
and steady lift the right knee.

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Draw a big circle out,
around, down and in.

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And you can, of course,
open your eyes for this

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or keep a soft gaze or

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if you're feeling really sleepy,
keep the eyes closed here.

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We're just drawing a slow circle

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with the right knee.

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And if you're, it's really
no problem whatever direction

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you're doing this,
find what feels good.

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So you can go kind of out
and around or you can keep the

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shin kind of parallel 
with the other shin.

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Just play a little bit here.

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And then reverse your circle.

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Take it opposite direction.

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You might start
to feel that glute,

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that right glute turn on.

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Beautiful. Then we're 
gonna close the legs.

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We're gonna bring
the heels together.

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You're gonna lift the heels.

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Inhale to open the knees.

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Little clamshell here and close.

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Inhale, open.

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And close.

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Inhale, open.

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And close.

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Open and close.

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And one last time, open.

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And close.

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And then we're gonna
slowly extend the legs out long,

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point the toes, you're
gonna roll onto your belly

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and you're just gonna
take it to the other side.

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So you're gonna come
onto your right elbow.

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I'm gonna flip just because
I wanna face you guys

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but you can just come
onto your right elbow.

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We're gonna do the same
thing on the other side.

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So starting with
some hip circles,

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lifting the left knee.

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Breathing deeply.

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Think about moving 
from your hip socket

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rather than moving your knee 
or your ankle or your foot.

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And then take it in
the opposite direction.

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And then release it back down.

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Bring the heels together.
Lift them up high.

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If this is really challenging
for whatever reason today,

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you can keep the heels down.
Otherwise, lift them up high.

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And we're gonna open and close.

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Open and close.

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Nice and slow.
Open, close.

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Open and close.

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And open.

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And close.
And last time, open.

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And close.

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Then we're gonna stretch
the legs, point the toes,

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come all the way
onto the belly.

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I got a great view here.

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And we're gonna
come onto the belly,

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bring the hands
underneath the shoulders.

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Good, squeeze the elbows
in just tight to the body.

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Press into your pubic bone.

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Press into the tops of the feet.

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And then nice and slow,
little Baby Cobra here.

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As you inhale, rise up.
Keep it small.

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And exhale, float it down.

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Inhale, small Baby Cobra.

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And exhale, float it down.

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And last time, 
inhale, rise up.

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Spinal extension.

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You're gonna send one arm back 
then the other, Airplane Arms.

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Again, this isn't super high.

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We're not
warmed up in the spine.

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We're just pressing into
our foundation firmly for

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stability and lifting
up to a nice, low hover.

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Draw the 
shoulder blades together,

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tuck the chin into
the chest, breathe in.

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And breathe out.

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Bring the hands back
underneath the shoulders.

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And slowly
press up to all fours.

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And all the way back

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to Extended Child's Pose.

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Inhale lots of love in.

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And exhale, lots of love out.

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Why not?
Drink it up.

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(chuckles) You can
always use more love.

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Inhale, lots of love in.

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And exhale, lots of love out.

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On your next inhale,
rise up to all fours,

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find Tabletop Position.

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Then we're gonna drop the belly.

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Inhale, open the chest,
look forward.

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And exhale, round the spine,
chin to chest, navel draws up.

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Moving with your breath.

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Two more cycles with
the sound of your breath.

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Then on your 
next inhale, bring it back

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to Tabletop Position 
and we're just gonna move

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the ribcage down,
around, up and back.

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So we're moving the spine,

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the ribcage, in circular motion

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down, around, up and back.

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You can come onto the
fists for this if you like.

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You can curl the toes 
for this if you like.

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And then take a
second to reverse it.

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Don't flip it, but reverse it.

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Nice, and then
walk the hands out.

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Come back to center,
walk the hands out,

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walk the knees back,
Puppy Posture.

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So you're really gonna fold,
you're gonna crease,

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excuse me, at the hip creases,
send the sits bones,

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your booty, up towards the sky.

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Big shoulder stretch here

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as your forehead melts 
towards the ground.

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Try to keep a little bit of
engagement in your core here.

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Big stretch, so big breath here.

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Yeah, nice.

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Slowly come all the way back up.

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Back to Tabletop Position.

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Inhale, reach the right
fingertips up towards the sky.

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Exhale, thread the needle.

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Some love for the
neck and shoulders.

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You're gonna bring 
the right fingertips

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underneath the bridge 
of the left arm.

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The low body is still
in that Puppy Posture

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and we're resting
on the right ear.

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Bend your left elbow,
press into your left palm.

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Breathe, feel that beautiful

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spiral in the mid back.

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Thoracic spine.

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Slowly unravel.

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Come back to center.
Take it to the other side.

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Inhale, left fingertips 
reach up high.

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Open up through 
the chest, the pectorals.

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And on the exhale,
we come into the twist.

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Nice, then slowly come back.
Just for a moment here,

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we're gonna curl the toes 
under, if they aren't already,

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and send the hips back,

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stretching through 
the fascia of the foot.

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And then slow and steady,
we're gonna lift back to center.

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Keep the toes curled under.

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And instead of hurling yourself 
up to Downward Facing Dog,

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think about it as a slow peel.

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Yes, you heard that right.

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A slow peel,
whatever that means to you.

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So ground through the palms

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and slowly peel up
through the tailbone.

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And just feel your amazing
body in whatever variation

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you may be doing of this posture.

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Maybe it's like mine,
maybe it's a little different.

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Just feel your
amazing body stretching,

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hugging muscle to bone as you 
engage the core, the low ribs.

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Spiral the shoulders.

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Press firmly into the knuckles.

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Letting the blood flow 
to the head here.

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Remembering to breathe deep.

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And then slow and steady,
bend the knees,

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inhale, look forward.

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We're just gonna
take a slow walk.

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Nice, slow stroll to the top,

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crossing one foot
in front of the other.

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Stretching through the
fascia of the foot, the ankle,

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the backs of the legs,
those hamstrings, of course,

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and then we'll meet in a

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Forward Fold at 
the top of the mat.

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Feet hip width apart or
even a little wider today.

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And take a couple
breaths here on your own

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to find what feels good, improvise.

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You can rock a
little on your feet.

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Kind of exploring
the weight distribution.

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You could do, you know,
some horsey lips.

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(blows horsey lips)

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Clasp opposite elbows,
just nod the head, yes, no.

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Just take a couple
beats here to improvise.

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Check in with the body.

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Bend your knees.

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And then release your arms
if they're in a bind or a hold,

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and slowly, altogether,

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we'll bend the
knees quite generously,

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engage the muscles of
the core to support the

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low back and 
roll up nice and slow.

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Stack the head over the heart,
the heart over the pelvis as

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you stand up nice and tall here.

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And just some soft,
easy circles with the nose.

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One way.

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And then take 
it the other way.

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Relax your shoulders down,

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ground through all four
corners of the feet.

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Bring the head
back over the heart,

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again, heart over the pelvis.

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Inhale, reach the fingertips up
all the way towards the sky.

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Exhale, you're gonna grab the
left wrist with the right hand

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and think up and
over as you take your

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side body stretch to the right.

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Now ground through all 
four corners of the right foot

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as you lift your left heel

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and we're gonna slide
the left toes around

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and behind the right heel.

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Bend both knees in a
curtsy to deepen your stretch.

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Peek at me if you need to.

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Inhale in.

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And exhale to release.

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We come back to center,
reach both arms up.

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Here we go, 
taking it to the other side.

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Grab the right wrist
with the left hand,

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think up and over first.

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Tug those low ribs in.

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Then lift the right heel,

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slide it as if you're
moving through sand

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behind the left heel.

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And when you're ready,
bend both knees,

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a little curtsy here,

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00:13:47,400 --> 00:13:51,600
feeling that deep stretch in
low back, the right waistline,

255
00:13:52,680 --> 00:13:55,318
the right shoulder.
Breathe in.

256
00:13:56,520 --> 00:13:58,660
And breathe out to release.

257
00:13:58,660 --> 00:14:01,680
Alright, hands come down

258
00:14:01,680 --> 00:14:03,300
only to come
right back up again,

259
00:14:03,300 --> 00:14:05,400
inhale, reach for the sky.

260
00:14:05,400 --> 00:14:09,180
Exhale, wiggle the fingertips,
Forward Fold.

261
00:14:09,180 --> 00:14:13,570
Good. Plant the palms,
step one foot back then the other.

262
00:14:13,570 --> 00:14:16,920
Plank Pose, just for a beat,
let's fire it up.

263
00:14:16,920 --> 00:14:20,220
And then lower all
the way to the belly.

264
00:14:20,220 --> 00:14:24,780
Inhale, Cobra. Maybe this
one's a little bit higher,

265
00:14:24,780 --> 00:14:27,540
larger, more expansive.

266
00:14:27,540 --> 00:14:31,270
And then exhale, soften and
release, curl the toes under,

267
00:14:31,270 --> 00:14:33,480
press up to Plank.

268
00:14:33,480 --> 00:14:35,949
And then Downward Facing Dog.

269
00:14:37,020 --> 00:14:39,950
Slow and steady, step the
right foot up into a lunge

270
00:14:39,950 --> 00:14:41,580
and lower the back knee down.

271
00:14:41,580 --> 00:14:44,580
Crescent Lunge, inhale,
sweep the arms up and overhead,

272
00:14:44,580 --> 00:14:46,580
uncurl your left toes,

273
00:14:46,580 --> 00:14:49,730
press into the top of that 
back foot as you lift your heart

274
00:14:49,730 --> 00:14:52,080
and maybe take your
gaze up towards the sky.

275
00:14:52,080 --> 00:14:53,760
So this is an uplifting posture.

276
00:14:53,760 --> 00:14:58,140
Find that connection from the
pelvic floor, engage, lift up.

277
00:14:58,140 --> 00:15:00,420
Supporting all the
way through the midline.

278
00:15:00,420 --> 00:15:03,420
And then slowly release, 
bring it back down.

279
00:15:03,420 --> 00:15:05,194
Take a little 
counter-stretch here.

280
00:15:05,194 --> 00:15:07,010
Sending the 
right hip crease back.

281
00:15:07,010 --> 00:15:08,549
Flex your right toes.

282
00:15:09,960 --> 00:15:13,620
Nice, then roll through
your right foot, plant the palms,

283
00:15:13,620 --> 00:15:15,360
step it back to
Downward Facing Dog.

284
00:15:15,360 --> 00:15:16,923
Take a deep breath in.

285
00:15:17,820 --> 00:15:19,283
And a long breath out.

286
00:15:20,160 --> 00:15:24,310
Then step the left foot all the 
way up, lower the right knee,

287
00:15:24,310 --> 00:15:26,820
press into the top of
your right foot as you lift up,

288
00:15:26,820 --> 00:15:30,180
Crescent Lunge. Lifting your 
heart up towards the sky.

289
00:15:30,180 --> 00:15:32,850
Supporting this
posture by lifting up

290
00:15:32,850 --> 00:15:35,280
from the pelvic floor.

291
00:15:35,280 --> 00:15:38,470
Engaging the core,
relaxing the shoulders.

292
00:15:40,020 --> 00:15:43,380
Nice, inhale in,
use your exhale to soften

293
00:15:43,380 --> 00:15:45,290
and bring it all
the way back down.

294
00:15:45,290 --> 00:15:46,900
Little runner's stretch here,

295
00:15:46,900 --> 00:15:48,900
flex your left toes
towards your forehead,

296
00:15:48,900 --> 00:15:51,144
pull the left hip crease back.

297
00:15:54,720 --> 00:15:58,260
And then roll it on forward,
lift the back knee.

298
00:15:58,260 --> 00:16:01,920
And then we're gonna use a
little momentum, wink, wink,

299
00:16:01,920 --> 00:16:04,920
to step the back
foot up to meet the front.

300
00:16:04,920 --> 00:16:06,030
Nice.

301
00:16:06,030 --> 00:16:09,470
Bend the knees generously,
send the fingertips forward and

302
00:16:09,470 --> 00:16:11,860
then all the way up
as you stand up nice

303
00:16:11,860 --> 00:16:14,640
and tall rising all the way up.

304
00:16:14,640 --> 00:16:16,420
Maybe a little back bend here.

305
00:16:16,420 --> 00:16:19,910
And then exhale,
fingertips can come down,

306
00:16:19,910 --> 00:16:23,350
arms resting gently at your side.

307
00:16:23,350 --> 00:16:25,860
Take a deep breath in.

308
00:16:25,860 --> 00:16:27,420
And a long breath out.

309
00:16:28,260 --> 00:16:30,560
Inhale, hands come 
to the waistline.

310
00:16:30,560 --> 00:16:34,382
Exhale, use this connection
in your core to lift the heels

311
00:16:34,382 --> 00:16:36,180
and then you're
just gonna drop 'em.

312
00:16:36,180 --> 00:16:38,330
Lift, core connection.

313
00:16:38,330 --> 00:16:39,248
And then drop.

314
00:16:39,960 --> 00:16:42,589
Lift and drop.

315
00:16:43,320 --> 00:16:45,930
Lift and drop.

316
00:16:45,930 --> 00:16:47,640
And if you're feeling
a little unsteady here,

317
00:16:47,640 --> 00:16:50,272
find that Drishti,
find that focal point,

318
00:16:50,272 --> 00:16:55,400
set your gaze upon something
to help you steady yourself.

319
00:16:56,820 --> 00:16:57,960
Bring the breath.

320
00:16:57,960 --> 00:17:00,782
Remember the 
breath always comes first.

321
00:17:06,960 --> 00:17:12,060
Nice and the next one
will be your last one ever.

322
00:17:12,060 --> 00:17:13,380
Just kidding, just for now.

323
00:17:13,380 --> 00:17:15,520
We're gonna step the 
right foot all the way back,

324
00:17:15,520 --> 00:17:16,570
just from here.

325
00:17:16,570 --> 00:17:19,315
Good, pivot on the back foot,
front knee's bent,

326
00:17:19,315 --> 00:17:21,515
spiral your left fingertips forward,

327
00:17:21,515 --> 00:17:25,680
then up and back to 
open up into a big Warrior II.

328
00:17:25,680 --> 00:17:27,950
Yay, inhale in here.

329
00:17:27,950 --> 00:17:29,700
Exhale to straighten
that front leg,

330
00:17:29,700 --> 00:17:32,475
you're gonna turn
the right toes in.

331
00:17:32,475 --> 00:17:34,980
And then nice and easy with
the arms out or if you need

332
00:17:34,980 --> 00:17:36,600
a little more support,
bring hands to waistline,

333
00:17:36,600 --> 00:17:40,800
we're gonna come into a
Wide-Legged Forward Fold.

334
00:17:40,800 --> 00:17:44,103
Nice and slow, 
maybe the fingertips come down.

335
00:17:44,103 --> 00:17:47,700
Maybe the head
comes down nice and slow.

336
00:17:47,700 --> 00:17:49,755
Soft bend in the knees.

337
00:17:51,060 --> 00:17:53,958
And then we slowly rise back up.

338
00:17:55,528 --> 00:17:57,876
We turn the left toes out

339
00:17:58,974 --> 00:18:00,720
and we send the right fingertips

340
00:18:00,720 --> 00:18:02,650
forward as we 
bend the left knee

341
00:18:02,650 --> 00:18:05,079
and come into Warrior II 
on the other side.

342
00:18:06,180 --> 00:18:09,720
Strong Warrior II.
Engage the right inner thigh,

343
00:18:09,720 --> 00:18:12,000
deep breath in.

344
00:18:12,000 --> 00:18:13,860
Long breath out.

345
00:18:13,860 --> 00:18:17,420
Then straighten the left leg,
turn the left toes back in

346
00:18:17,420 --> 00:18:20,520
and one more time,
Wide-Legged Forward Fold.

347
00:18:20,520 --> 00:18:22,376
Such a therapeutic posture.

348
00:18:22,376 --> 00:18:25,680
Make it your own.
Move nice and slow here.

349
00:18:25,680 --> 00:18:29,045
So maybe the 
fingertips come to a block.

350
00:18:29,045 --> 00:18:30,376
Maybe it's in your practice to

351
00:18:30,376 --> 00:18:33,470
walk the hands in 
line with the arches

352
00:18:33,470 --> 00:18:36,627
and maybe even bring the
crown of the head down.

353
00:18:37,980 --> 00:18:41,071
You never know.
You never know.

354
00:18:42,445 --> 00:18:45,202
Lots of options here to 
come out of the posture.

355
00:18:45,202 --> 00:18:46,780
Start with the feet, engage,

356
00:18:46,780 --> 00:18:49,090
draw energy up 
through the arches,

357
00:18:49,090 --> 00:18:51,540
through the 
inner thighs, pelvic floor,

358
00:18:51,540 --> 00:18:56,070
core engagement until
we rise up together.

359
00:18:56,070 --> 00:18:57,960
This is one of
my favorite moves,

360
00:18:57,960 --> 00:19:00,030
it's silly but
we're just gonna do a

361
00:19:00,030 --> 00:19:04,990
little toe-heel, toe-heel,
toe-heel (chuckles)

362
00:19:04,990 --> 00:19:09,060
all the way into standing.

363
00:19:09,060 --> 00:19:10,491
And then shake it out.

364
00:19:12,180 --> 00:19:15,510
Good old classic
shakeout to get you motivated.

365
00:19:15,510 --> 00:19:16,620
Come to the top of your mat.

366
00:19:16,620 --> 00:19:18,180
Inhale, reach the arms
towards the sky.

367
00:19:18,180 --> 00:19:20,760
This is our last round.
Exhale, Forward Fold.

368
00:19:20,760 --> 00:19:23,460
This time inhale,
halfway lift with Airplane Arms.

369
00:19:23,460 --> 00:19:25,406
Find that spinal extension.

370
00:19:25,406 --> 00:19:27,180
Exhale, soften and fold.

371
00:19:27,180 --> 00:19:28,886
Bend the knees, 
plant the palms,

372
00:19:28,886 --> 00:19:31,920
step one foot back 
then the other, Plank Pose.

373
00:19:31,920 --> 00:19:33,250
You got this.

374
00:19:33,250 --> 00:19:35,400
Lower to the belly.

375
00:19:35,400 --> 00:19:37,860
Inhale for Cobra.

376
00:19:37,860 --> 00:19:39,860
Hi Benji.
Ooh, good stretch.

377
00:19:39,860 --> 00:19:42,660
Exhale to soften and release.

378
00:19:42,660 --> 00:19:44,760
And press up to all fours.

379
00:19:44,760 --> 00:19:48,180
Good, walk the knees
underneath your hips,

380
00:19:48,180 --> 00:19:51,298
swing the legs
to one side, any side

381
00:19:51,298 --> 00:19:55,705
and come through to a seat, 
nice cross-legged seat.

382
00:19:56,760 --> 00:19:59,220
Take a little twist here,
right hand to left knee,

383
00:19:59,220 --> 00:20:01,440
left fingertips behind.

384
00:20:01,440 --> 00:20:04,020
Lift up tall through the spine.

385
00:20:04,020 --> 00:20:06,840
Lengthen through
the crown of the head.

386
00:20:06,840 --> 00:20:08,368
Just take a couple breaths here,

387
00:20:08,368 --> 00:20:12,920
see if you can soften your gaze,
relax the skin of the face

388
00:20:12,920 --> 00:20:16,247
and let your breath
really move you here.

389
00:20:18,240 --> 00:20:20,790
Twist's always
a great option for when

390
00:20:20,790 --> 00:20:24,399
you're not really
feeling the motivation.

391
00:20:26,940 --> 00:20:29,940
Come back through center,
take it to the other side.

392
00:20:29,940 --> 00:20:32,640
I love the image of
kind of wringing out a rag.

393
00:20:32,640 --> 00:20:37,037
You're kind of getting
that excess old water out.

394
00:20:38,880 --> 00:20:41,866
Anything stagnant and

395
00:20:43,062 --> 00:20:45,800
refreshing the system.

396
00:20:47,160 --> 00:20:48,900
But you have to
bring the breath

397
00:20:48,900 --> 00:20:50,460
if you want the full benefits.

398
00:20:50,460 --> 00:20:53,322
Just gonna real talk 
with you about that.

399
00:21:01,473 --> 00:21:03,720
Alright, last bit,
bring the hands behind you,

400
00:21:03,720 --> 00:21:05,040
bring the feet to the earth.

401
00:21:05,040 --> 00:21:08,312
We're just gonna 
kick, kick, kick the feet here

402
00:21:08,312 --> 00:21:10,830
for 10 seconds,
getting some stimulation

403
00:21:10,830 --> 00:21:12,420
on the soles of the feet.

404
00:21:12,420 --> 00:21:15,420
So here we go in three, two,
don't think, just do it, one.

405
00:21:15,420 --> 00:21:17,779
(feet patting the floor)

406
00:21:24,180 --> 00:21:26,820
And scene.

407
00:21:26,820 --> 00:21:28,800
You can come to lie
flat on your back here

408
00:21:28,800 --> 00:21:29,700
if that feels good.

409
00:21:29,700 --> 00:21:31,920
Otherwise, I'm gonna
suggest crossing the ankles

410
00:21:31,920 --> 00:21:35,000
just to keep upright so 
that we can keep moving

411
00:21:35,000 --> 00:21:39,120
and grooving on 
into the rest of the day,

412
00:21:39,120 --> 00:21:41,400
wherever you're
practicing from.

413
00:21:41,400 --> 00:21:44,610
Sit up nice and tall, draw the
hands together at the heart.

414
00:21:44,610 --> 00:21:46,140
Maybe this practice takes you

415
00:21:46,140 --> 00:21:47,940
into another
practice of some kind.

416
00:21:47,940 --> 00:21:51,390
It could be yoga practice
or it could be something else.

417
00:21:52,260 --> 00:21:55,522
But way to show up.

418
00:21:57,900 --> 00:22:00,660
If you need anything 
else here on the mat,

419
00:22:00,660 --> 00:22:04,080
you know where to find me.
Core practices, vinyasa.

420
00:22:05,975 --> 00:22:09,850
You can start another
video after this or

421
00:22:09,850 --> 00:22:12,780
just make an effort
to show up tomorrow.

422
00:22:12,780 --> 00:22:14,350
Hardest part is showing up.
I love you guys.

423
00:22:14,350 --> 00:22:17,220
Thank you so
much for being here.

424
00:22:17,220 --> 00:22:18,471
Namaste.

425
00:22:19,549 --> 00:22:22,905
(upbeat music)