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

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

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

and you just
lack the motivation.

So this practice embraces that.

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

getting some energy in the body.

Like always, I have your back.

This guy does too.

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

(upbeat music)

Alright, come on
down to the ground.

We're gonna to
start nice and low.

We're gonna join
Benji on the level.

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

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

why not just kind of embrace

where we're at 
here to tune in today.

So you're gonna
use your left arm,

you're gonna bend
at the elbow to

create a little
pillow for yourself.

Right hand can
drape over the hip

or you can rest it 
gently on the earth here.

And close your eyes.

Take a little moment 
here to get settled.

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

And just feel the rise
and fall of your breath.

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

practice here just to

focus my attention and

my energy now on
this present moment.

And then the beautiful
thing about yoga practice and

in particular home practice
is you really can get in the

habit of just allowing
one present moment

to lead to the next.

And then that kind of
builds the motivation

and helps shift our energy.

Nine times out of
ten for the better.

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

Start to breathe a
little more deeply.

Thank you for
sharing this time with me.

And if your arm is on your hip,

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

And we're gonna start with

a little easy
movement in the hips.

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

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

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

or keep a soft gaze or

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

We're just drawing a slow circle

with the right knee.

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

you're doing this,
find what feels good.

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

shin kind of parallel 
with the other shin.

Just play a little bit here.

And then reverse your circle.

Take it opposite direction.

You might start
to feel that glute,

that right glute turn on.

Beautiful. Then we're 
gonna close the legs.

We're gonna bring
the heels together.

You're gonna lift the heels.

Inhale to open the knees.

Little clamshell here and close.

Inhale, open.

And close.

Inhale, open.

And close.

Open and close.

And one last time, open.

And close.

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

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

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

So you're gonna come
onto your right elbow.

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

but you can just come
onto your right elbow.

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

So starting with
some hip circles,

lifting the left knee.

Breathing deeply.

Think about moving 
from your hip socket

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

And then take it in
the opposite direction.

And then release it back down.

Bring the heels together.
Lift them up high.

If this is really challenging
for whatever reason today,

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

And we're gonna open and close.

Open and close.

Nice and slow.
Open, close.

Open and close.

And open.

And close.
And last time, open.

And close.

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

come all the way
onto the belly.

I got a great view here.

And we're gonna
come onto the belly,

bring the hands
underneath the shoulders.

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

Press into your pubic bone.

Press into the tops of the feet.

And then nice and slow,
little Baby Cobra here.

As you inhale, rise up.
Keep it small.

And exhale, float it down.

Inhale, small Baby Cobra.

And exhale, float it down.

And last time, 
inhale, rise up.

Spinal extension.

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

Again, this isn't super high.

We're not
warmed up in the spine.

We're just pressing into
our foundation firmly for

stability and lifting
up to a nice, low hover.

Draw the 
shoulder blades together,

tuck the chin into
the chest, breathe in.

And breathe out.

Bring the hands back
underneath the shoulders.

And slowly
press up to all fours.

And all the way back

to Extended Child's Pose.

Inhale lots of love in.

And exhale, lots of love out.

Why not?
Drink it up.

(chuckles) You can
always use more love.

Inhale, lots of love in.

And exhale, lots of love out.

On your next inhale,
rise up to all fours,

find Tabletop Position.

Then we're gonna drop the belly.

Inhale, open the chest,
look forward.

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

Moving with your breath.

Two more cycles with
the sound of your breath.

Then on your 
next inhale, bring it back

to Tabletop Position 
and we're just gonna move

the ribcage down,
around, up and back.

So we're moving the spine,

the ribcage, in circular motion

down, around, up and back.

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

You can curl the toes 
for this if you like.

And then take a
second to reverse it.

Don't flip it, but reverse it.

Nice, and then
walk the hands out.

Come back to center,
walk the hands out,

walk the knees back,
Puppy Posture.

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

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

your booty, up towards the sky.

Big shoulder stretch here

as your forehead melts 
towards the ground.

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

Big stretch, so big breath here.

Yeah, nice.

Slowly come all the way back up.

Back to Tabletop Position.

Inhale, reach the right
fingertips up towards the sky.

Exhale, thread the needle.

Some love for the
neck and shoulders.

You're gonna bring 
the right fingertips

underneath the bridge 
of the left arm.

The low body is still
in that Puppy Posture

and we're resting
on the right ear.

Bend your left elbow,
press into your left palm.

Breathe, feel that beautiful

spiral in the mid back.

Thoracic spine.

Slowly unravel.

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

Inhale, left fingertips 
reach up high.

Open up through 
the chest, the pectorals.

And on the exhale,
we come into the twist.

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

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

and send the hips back,

stretching through 
the fascia of the foot.

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

Keep the toes curled under.

And instead of hurling yourself 
up to Downward Facing Dog,

think about it as a slow peel.

Yes, you heard that right.

A slow peel,
whatever that means to you.

So ground through the palms

and slowly peel up
through the tailbone.

And just feel your amazing
body in whatever variation

you may be doing of this posture.

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

Just feel your
amazing body stretching,

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

Spiral the shoulders.

Press firmly into the knuckles.

Letting the blood flow 
to the head here.

Remembering to breathe deep.

And then slow and steady,
bend the knees,

inhale, look forward.

We're just gonna
take a slow walk.

Nice, slow stroll to the top,

crossing one foot
in front of the other.

Stretching through the
fascia of the foot, the ankle,

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

and then we'll meet in a

Forward Fold at 
the top of the mat.

Feet hip width apart or
even a little wider today.

And take a couple
breaths here on your own

to find what feels good, improvise.

You can rock a
little on your feet.

Kind of exploring
the weight distribution.

You could do, you know,
some horsey lips.

(blows horsey lips)

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

Just take a couple
beats here to improvise.

Check in with the body.

Bend your knees.

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

and slowly, altogether,

we'll bend the
knees quite generously,

engage the muscles of
the core to support the

low back and 
roll up nice and slow.

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

you stand up nice and tall here.

And just some soft,
easy circles with the nose.

One way.

And then take 
it the other way.

Relax your shoulders down,

ground through all four
corners of the feet.

Bring the head
back over the heart,

again, heart over the pelvis.

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

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

and think up and
over as you take your

side body stretch to the right.

Now ground through all 
four corners of the right foot

as you lift your left heel

and we're gonna slide
the left toes around

and behind the right heel.

Bend both knees in a
curtsy to deepen your stretch.

Peek at me if you need to.

Inhale in.

And exhale to release.

We come back to center,
reach both arms up.

Here we go, 
taking it to the other side.

Grab the right wrist
with the left hand,

think up and over first.

Tug those low ribs in.

Then lift the right heel,

slide it as if you're
moving through sand

behind the left heel.

And when you're ready,
bend both knees,

a little curtsy here,

feeling that deep stretch in
low back, the right waistline,

the right shoulder.
Breathe in.

And breathe out to release.

Alright, hands come down

only to come
right back up again,

inhale, reach for the sky.

Exhale, wiggle the fingertips,
Forward Fold.

Good. Plant the palms,
step one foot back then the other.

Plank Pose, just for a beat,
let's fire it up.

And then lower all
the way to the belly.

Inhale, Cobra. Maybe this
one's a little bit higher,

larger, more expansive.

And then exhale, soften and
release, curl the toes under,

press up to Plank.

And then Downward Facing Dog.

Slow and steady, step the
right foot up into a lunge

and lower the back knee down.

Crescent Lunge, inhale,
sweep the arms up and overhead,

uncurl your left toes,

press into the top of that 
back foot as you lift your heart

and maybe take your
gaze up towards the sky.

So this is an uplifting posture.

Find that connection from the
pelvic floor, engage, lift up.

Supporting all the
way through the midline.

And then slowly release, 
bring it back down.

Take a little 
counter-stretch here.

Sending the 
right hip crease back.

Flex your right toes.

Nice, then roll through
your right foot, plant the palms,

step it back to
Downward Facing Dog.

Take a deep breath in.

And a long breath out.

Then step the left foot all the 
way up, lower the right knee,

press into the top of
your right foot as you lift up,

Crescent Lunge. Lifting your 
heart up towards the sky.

Supporting this
posture by lifting up

from the pelvic floor.

Engaging the core,
relaxing the shoulders.

Nice, inhale in,
use your exhale to soften

and bring it all
the way back down.

Little runner's stretch here,

flex your left toes
towards your forehead,

pull the left hip crease back.

And then roll it on forward,
lift the back knee.

And then we're gonna use a
little momentum, wink, wink,

to step the back
foot up to meet the front.

Nice.

Bend the knees generously,
send the fingertips forward and

then all the way up
as you stand up nice

and tall rising all the way up.

Maybe a little back bend here.

And then exhale,
fingertips can come down,

arms resting gently at your side.

Take a deep breath in.

And a long breath out.

Inhale, hands come 
to the waistline.

Exhale, use this connection
in your core to lift the heels

and then you're
just gonna drop 'em.

Lift, core connection.

And then drop.

Lift and drop.

Lift and drop.

And if you're feeling
a little unsteady here,

find that Drishti,
find that focal point,

set your gaze upon something
to help you steady yourself.

Bring the breath.

Remember the 
breath always comes first.

Nice and the next one
will be your last one ever.

Just kidding, just for now.

We're gonna step the 
right foot all the way back,

just from here.

Good, pivot on the back foot,
front knee's bent,

spiral your left fingertips forward,

then up and back to 
open up into a big Warrior II.

Yay, inhale in here.

Exhale to straighten
that front leg,

you're gonna turn
the right toes in.

And then nice and easy with
the arms out or if you need

a little more support,
bring hands to waistline,

we're gonna come into a
Wide-Legged Forward Fold.

Nice and slow, 
maybe the fingertips come down.

Maybe the head
comes down nice and slow.

Soft bend in the knees.

And then we slowly rise back up.

We turn the left toes out

and we send the right fingertips

forward as we 
bend the left knee

and come into Warrior II 
on the other side.

Strong Warrior II.
Engage the right inner thigh,

deep breath in.

Long breath out.

Then straighten the left leg,
turn the left toes back in

and one more time,
Wide-Legged Forward Fold.

Such a therapeutic posture.

Make it your own.
Move nice and slow here.

So maybe the 
fingertips come to a block.

Maybe it's in your practice to

walk the hands in 
line with the arches

and maybe even bring the
crown of the head down.

You never know.
You never know.

Lots of options here to 
come out of the posture.

Start with the feet, engage,

draw energy up 
through the arches,

through the 
inner thighs, pelvic floor,

core engagement until
we rise up together.

This is one of
my favorite moves,

it's silly but
we're just gonna do a

little toe-heel, toe-heel,
toe-heel (chuckles)

all the way into standing.

And then shake it out.

Good old classic
shakeout to get you motivated.

Come to the top of your mat.

Inhale, reach the arms
towards the sky.

This is our last round.
Exhale, Forward Fold.

This time inhale,
halfway lift with Airplane Arms.

Find that spinal extension.

Exhale, soften and fold.

Bend the knees, 
plant the palms,

step one foot back 
then the other, Plank Pose.

You got this.

Lower to the belly.

Inhale for Cobra.

Hi Benji.
Ooh, good stretch.

Exhale to soften and release.

And press up to all fours.

Good, walk the knees
underneath your hips,

swing the legs
to one side, any side

and come through to a seat, 
nice cross-legged seat.

Take a little twist here,
right hand to left knee,

left fingertips behind.

Lift up tall through the spine.

Lengthen through
the crown of the head.

Just take a couple breaths here,

see if you can soften your gaze,
relax the skin of the face

and let your breath
really move you here.

Twist's always
a great option for when

you're not really
feeling the motivation.

Come back through center,
take it to the other side.

I love the image of
kind of wringing out a rag.

You're kind of getting
that excess old water out.

Anything stagnant and

refreshing the system.

But you have to
bring the breath

if you want the full benefits.

Just gonna real talk 
with you about that.

Alright, last bit,
bring the hands behind you,

bring the feet to the earth.

We're just gonna 
kick, kick, kick the feet here

for 10 seconds,
getting some stimulation

on the soles of the feet.

So here we go in three, two,
don't think, just do it, one.

(feet patting the floor)

And scene.

You can come to lie
flat on your back here

if that feels good.

Otherwise, I'm gonna
suggest crossing the ankles

just to keep upright so 
that we can keep moving

and grooving on 
into the rest of the day,

wherever you're
practicing from.

Sit up nice and tall, draw the
hands together at the heart.

Maybe this practice takes you

into another
practice of some kind.

It could be yoga practice
or it could be something else.

But way to show up.

If you need anything 
else here on the mat,

you know where to find me.
Core practices, vinyasa.

You can start another
video after this or

just make an effort
to show up tomorrow.

Hardest part is showing up.
I love you guys.

Thank you so
much for being here.

Namaste.

(upbeat music)