- Hey guys, 
welcome to Yoga with Adriene.

I'm Adriene, and today we
have a sequence for anxiety.

So this practice is awesome for

when you're feeling stressed out,

or maybe you're 
feeling a little anxious,

maybe a little panic attacky,

or you just need to
move from the darkness,

into the light.

Hop on the mat 
and let's get started.

Alrighty, let's begin with
a nice, comfortable seat.

Sit up nice and tall.

And arrive here now.

You've started 
the video, you're here,

the hard part is over.

Let's begin with the breath.

Inhale.

As you breathe in, draw the
shoulders up to the ears.

As you breathe out,
draw the shoulders down

away from the ears.

Good. As you breathe in, 
squeeze and lift.

As you breathe out, 
drop, create space.

Couple more times.

Inhale, find what 
feels good here.

And exhale, create space.

One more time.

Inhale, squeeze to the max.

And exhale, create space.

Awesome, take your right ear
over your right shoulder,

breathe, ground down
through the elbows.

Lift it back to center,
and to the other side.

Left ear over left shoulder.

Draw down through the elbows.

Great, bringing it 
back to center.

And we're gonna come into
a little moodra here as

we prepare for 
alternate nostril breathing.

So this is my number one,
if you don't have time for

the whole video, 
at least have time for

this Pranayama technique,
which I really do think is like

a magic elixir.

For when I'm feeling anxious,

if you ever feel like you are in

kind of a panic attack
moment, or anything like that,

or you just need to
de-stress, balance out.

This is the 
one for you, my friends.

So, we're gonna take the
kind of hang loose sign here,

it's kind of like this, and
we're just gonna bring it to

the ring finger and the thumb.

See, bring the 
two peace fingers in.

Or, if that's difficult
for you, you can also do

your middle finger and your thumb.

So, you have your thumb,
and an extra finger here.

And we have a whole video on
alternate nostril breathing,

so if you're new 
to this and you want to

go ahead and 
learn the technique first,

you can pause it and click on that.

Open it up in another window,
and it's really lovely.

Um, but to honor your time,

we're just gonna hop right in so

you can practice this regularly.

So, thumb's gonna come
to the right nostril.

Sit up nice and tall 
and breathe in

through the left nostril.

Keep the shoulders relaxed,
as you pause at the top,

we switch, 
covering the left nostril,

breathing out 
through the right nostril.

Inhale in 
through the right nostril.

Always holding, 
pausing at the top to switch.

Exhale out 
through the left nostril.

Inhale in.

Alternating at the top, exhale.

Inhale.

And alternating 
at the top, exhale.

Keep it going.

Nice and easy, smooth breaths.

Again, alternating at the top.

After a little bit of experiment,

you find a rhythm 
that works good for you.

A hand moodra 
that works good for you.

And even it out here, 
really come in.

And gently release both hands down.

Take a deep breath in
through both nostrils.

And out through both nostrils.

Slowly open the eyes.

Amazing, and notice how you feel.

Great.

From here we're gonna
move on to all fours,

but take this sense, 
whatever the breath did to you,

maybe nothing, 
but just take one thing and

add it on the rights, we're
staying present in the moment,

but we're kind of allowing
ourself to change the course of

things, right?

Trying to let go of the stress.

The anxiety in the body.

That breath's so lovely
for the nervous system,

so keep it soft and easy as
you come to all fours here,

my sweet friends.

Be kind to yourself.

And we'll move 
into a little Cat-Cow.

Should feel awesome.

We've already 
connected the brain.

And the breath.

And the alternate nostril
breathing, Nadi Shodhana.

It's a purifying breath.

So keep nice, long
smooth deep breaths here,

as you now begin 
to integrate the spine,

which is also 
connected to the brain.

So when the brain is a mess,

it is so beneficial 
to do spinal work.

Even something as simple
and delicious as Cat-Cow.

Awesome, from here, 
I'm gonna curl the toes under,

walk the palms slightly forward.

Nice and easy, 
inhale in, on an exhale,

lift the hips 
Downward Facing Dog.

So connect to your strength here,

but keep a softness.

Press into the palms,
take care of the wrists,

bend the knees.

Inhale in.

Exhale lowering back down.

Awesome.

Press into the tops of the feet,

walk the wrists back
underneath the shoulders.

Then inhale, keep the right
palm where it is here,

and we're gonna open
the left fingertips out.

So just go as far as you
can before you feel...

a pinch in the back body.

Opening, inhale.

Exhale, left palm down,
right fingertips reach up,

so it might not be all
the way here is what

I'm trying to say, it might
just be here, even here,

as you inhale.

Open up through the chest.

Exhale.

Again, to the left, inhale,
press away from your yoga mat.

Exhale, press into 
the tops of the feet.

Inhale.

And exhale.

And one more time.

Long in the neck.

Synchronizing with the breath.

Super awesome.

All right.

Walk the knees together,
take a Child's Pose here,

go ahead and keep the
fingertips reaching out

long those, 
stretching to the side body.

Knees are together though,

and we bow the forehead.

Rest your heart.

Slowly we're gonna walk
the palms over towards

the right, excuse me,
left edge of your mat.

And the right hand's 
gonna come over to

kiss the left hand.

So maybe they come one
on top of each other.

Breathe into the right
shoulder, the right side body.

Pull back gently with
the right hip crease,

and breathe deeply.

And now through center.

And to the right, right palm
to the right edge of your mat.

Left palm comes and hops
on top of the right,

and we breathe here,
forehead grounding down,

and reaching down.

Stick with your breath, 
my friends,

I know the mind is powerful,
but so is your breath.

Come back to center.

Inhale, lifts you up.

Exhale, curl the toes under, 
Downward-Facing Dog.

Okay, time for a cleanser.

We need to inhale in 
through the nose.

Exhale out through the mouth.

Inhale in through the nose.

Exhale out through the mouth.

One more, don't be shy.

Beauty of home practice.

Lion's Breath.

Great, drop the left heel,

lift the 
right leg up high, inhale.

Exhale, step it up 
into a nice Low Lunge.

Prepping for Warrior 2.

Take your time getting there.

We'll pivot on the back foot.

Keep the front knee bent.

When you're ready, 
rise up strong.

Find strong footing here
today, super important that

you ground through all
four corners of the feet.

Press into the ninth
edge of that back foot,

and charge the left of your thigh.

Reach the 
right fingertips, really reach.

Left fingertips back, really reach.

Really deep here.

Send energy out 
in all directions.

Left to right, 
down to the earth,

and lift and lengthen
up through the crown.

Big breath in here.

Big breath out, 
draw your shoulders down.

Pull the pinkies back.

Great, and keep the front
knee bent here for now,

as you reach the 
right fingertips forward.

Up and back, Peaceful Warrior here.

Keep the front knee bent.

Now hug the low ribs in.

Just a hair, sorry, had an itch,

and then we're gonna inhale.

Straighten leg, front leg.

Exhale, bend.

Inhale, reach.

Exhale, bend.

One more, inhale reach.

Exhale, bend.

This time, continue the
journey all the way down,

extended side angle.

Right fingertips to the Earth.

Left fingertips towards the sky.

Can also be here 
on the top of the thigh.

Breathe deep, inhale in.

Long exhale out.

Inhale.

And exhale.

Stick with your breath.

One more time, inhale in.

And exhale, bringing the
left fingertips down.

We'll pivot back to our Lunge.

Clamp the palm, 
step it back to Plank,

you can move 
through a Vinyasa here,

if you like, or send it
straight to Downward Facing Dog.

Meld your heart back.

Send your hips up high.

Press into the palms, especially
the index finger and thumb.

And we'll drop the right
heel down and inhale,

lift the left leg up.

Exhale, step it up 
into your Lunge.

Warrior 2.

So take a second getting there.

All right, it's really
about the sensation today.

And about the journey.

And so take your time as you arrive.

Your strong, grounded,
beautiful Warrior 2.

So a little work on the feet.

Goes a long way.

Then connect to 
the energetic body.

Tailbone down.

Front body lifts.

Reach both directions.

Up, ground down.

Big breath in.

So good for the body here,
full body experience.

Energy radiating.

Then keep the 
front knee bent, my friends,

best you can.

And send the left fingertips
forward, up, and back.

As you can see, my right
hand's coming around,

it can stay in the 
small of the back here,

or reach around to the top
of the left hip crease.

Keep the front knee 
bent as you inhale.

And exhale.

Now here we go, inhale,

straightening 
through the front leg.

Inhale, extend energy out
through the left fingertips.

Exhale.

Sink deep.

Stay strong in your back leg.

Inhale, extend,

And exhale, sink deep.

Ooh, nice, you got it.

Inhale one last time.

And exhale, 
continue this journey,

meld it all the way down into

your extended side angle.

Lean back everyone.

Remember, we can always be here.

Big breaths.

Strong connection to the earth.

One more breath here, you got it.

Then slowly, right fingertips
float down to meet the left.

We come back to our Lunge.

We plant the palms.

Again, you can move
through a Vinyasa here,

or you can send it straight
to Downward-Facing Dog.

And Down Dog, back to
that cleansing breath.

Take a big inhale, in
through the nostrils.

And exhale out 
through the mouth.

Great, drop the left heel,
lift the right leg up high.

This time, come to Warrior I, 
nice and strong.

Reach the fingertips up high,

press into the outer
edge of the back foot.

Then inhale and look up.

Exhale, 
rain your fingertips down.

Stay strong in your front leg.

Hug energy into the
mid-line here for stability.

And step back 
a little bit here, so,

draw the knuckles down and away,

and as you inhale in, 
find that lift in

the heart extension through the crown.

As you exhale, 
lift your left heel up.

Stay soft and bent 
in the front knee.

And we're gonna play
with a little Warrior III.

So you might just come to here, 
big toe on the Earth.

Keep your focus out in
front, neck nice and long.

Inhale in, and exhale, 
maybe you begin to

lift through the 
left inner thigh.

Maybe you come to 
here right away.

Or maybe again,
you're growing this,

and so we keep 
big toe on the Earth.

Stay connected.

Ah, the mind begins to
clear, we begin to focus on

the sensations of the
body as you lift through

the left air and thigh.

You can stay here.

You can release with
control to Airplane Arms.

Or maybe you take the
fingertips all the way forward.

Wherever you are, full body
experience, breathe deep.

And then slowly make your
way back to Warrior I.

Inhale and smile.

Exhale.

Let it go.

Back to the Lunge.

Optional Vinyasa here,
take it or leave it.

Into Downward Facing Dog.

Beautiful.

Drop the right heel, 
lift the left leg up high.

Inhale.

Exhale, stepping through.

Find Warrior I.

Take your time.

Strong legs.

When you're ready, 
reach the fingertips up high.

Grab em down 
through the shoulders.

Connect to the 
sensations in the body

and today, stay present.

Inhale in.

Exhale, rain it down.

Interlace.

This time you'll 
be opposite them on top,

so the one that 
feels kind of weird.

And knuckles are all down and

away as we open the heart.

Welcome that heat.

That aliveness 
that's starting to

maybe glisten on your
forehead or your lip.

Stay strong and grounded
to the Earth, you got this.

Inhale, look up.

On an exhale, 
begin to slowly stay bent in

the front leg, lift on
to the right big toe.

Again, maybe this 
is your pose today.

Yes.

Working on balance, 
stability, I'm here,

I love myself, I've got this.

And maybe we take 
it a step further by

softening through the back knee.

And beginning to lift up.

Maybe even further.

Maybe even further.

Lifting up through
the right inner thigh,

if you are lifted, finding
extension through the crown.

Wherever you are, 
focus on your breath,

the sensations in your body.

Clear your mind of any stress.

Of any anxiety, any worry.

Focus on connecting to
your strength right here.

Right now.

So even if you fall, 
you come back.

Come back to the practice,
come back to the mid-line.

Maybe you release the
fingertips with control.

So resist the slingshot effect.

And find Airplane Arms.

And maybe reach it forward.

Nice, strong breaths.

Everyone, wherever you
are, be there fully.

With your breath.

Then slowly take your
practice back to Warrior 1.

Inhale, look up.

Exhale, shake it off.

Take it all the way back down.

Last chance for a Vinyasa,
feel free to take it,

or leave it.

Moving through a Heart
Opener, if it feels good.

And then we'll 
all make our way to

Extended Child's Pose.

Bring the big toes together,
meld the heart back.

Bring the palms together.

And then up and over the head.

Gently crawl the 
elbows forward a hair.

Stretch through the side
body and the shoulder.

Take a deep breath in.

And exhale, let everything go.

Surrender here, priminal.

Bring it into the back body.

Close your eyes.

Just take a second to
bow to the big picture.

To surrender to that which
is out of your control.

And to connect to 
a little sense of peace

and love within.

Slowly we'll drop the
fingertips back to the mat.

Plant the palms in 
nice and easy rise up.

Walk the knees into center.

Carefully cross the ankles.

And use your fingertips
to help guide yourself

all the way back to a seat.

And we'll extend 
the legs out long,

heels in line with the hips.

If you're a little bit
tight in the hips and

the lower body, we can
maybe lift the hip up on

a blanket or block here
if that feels good.

And then we'll inhale,
reach towards the sky,

ground down through
the tops of the thighs.

And then exhale, 
reaching forward.

So this will look a little
different for everyone,

it might be here for you.

Keeping the neck and
the spine nice and long.

It might be here.

It might be here.

So find your Forward Fold.

Again, very helpful 
to lift the hips up

a little bit here.

Eventually, you find a sense
of surrender here again,

rounding through the
spine, eventually the neck,

stretching nicely.

Yummy here's, you bow the head.

And bend the knees as
generous as you need to here,

no need to kind of hit this
perfect little yoga shape today,

or any day for 
that matter, but uh,

find what feels good.

Find the layer of breath.

And then slowly we'll release.

And come to lie flat on the back.

When you arrive, go ahead and
hug the knees into the chest.

And then release the
left foot to the ground,

and the right leg up high.

Cross the 
right ankle over the left.

Interlace the fingertips behind
the back of the left thigh,

and then bring your left foot
onto an imaginary wall here,

so press up 
against the wall, flex.

Now we'll begin 
to squeeze and pull.

Breathing deep here in a little
reclined One-Legged Pigeon.

Neck is nice and long,
so your chin is lifted,

see we can 
tuck it in a little bit.

Breathing deep here.

Hmmmm.

Great, then send 
the left leg up high,

just a little hamstring
bonus here, one more breath.

And then nice and easy,
with control, right?

So again, 
resist the slingshot effect.

With control send the left, 
uh, right leg up to

meet the left.

And I'm gonna reach
both fingertips towards

the outer edges 
and I'm gonna pulse here.

Keep the shoulders relaxed.

Palms facing each other.

Tailbone scooping up 
towards the sky.

Oh my God, creaky old floor!

Oh my God,
we have a creaky floor here.

Yay, everything's in alignment.

See, sometimes when you move,

it just takes a while, right?

Take it to the left, pulse.

Creaky old floor.

Let's bring all the YWA members

who've been with me for a while.

And to the right, here we go.

Miss that creaky old floor.

But we have one here.

Oh my gosh.

And then back to center.

Five, four, 
three, two, and release.

Yay.

You never know when you're
gonna make new discoveries.

Right foot to the
ground, left leg up high.

Crossing the left,

(laughs)

left ankle over the right.

Interlace.

Who'd have thought 
a creaky floor could

bring so much joy to someone.

Okay.

Shin parallel to the ceiling.

Flex your right foot.

So chances are 
you know this shape, right,

but the feet just kind of
have to hang dead-like.

So keep a little aliveness
here, and then squeeze.

Again, tuck your chin 
into your chest.

And then creaky old floor aside,

I need you to 
close your eyes and

I would like to invite
you to feel supported.

Your spine supported here,

the weight of your body 
supported by the earth.

Keep breathing.

Then extend that right leg up.

Great, slowly unravel.

Left foot joining the right,

this time we interlace
fingertips behind the head.

Inhale in.

Exhale, lift the head,
the neck, the shoulders.

Press into the heels.

Inhale lower.

Exhale lift.

Inhale lower.

Exhale lift.

Keep the elbows wide.

Keep it going.

Inhale lower.

Exhale lift.

Extend the thumbs, nice
little neck hammock here.

And three more.

Scooping the tailbone out.

And last one, you got it.

And release.

Supta Baddha Konasana.

Ah, we lit the fire in
our belly after all.

Shimmy the shoulders
underneath the heart here.

Maybe give your 
little belly a pet.

Ahh...

Inhale, lots of love in.

Exhale, close your eyes.

Begin to allow your breath to

return back to 
a natural rhythm here.

And then when you're ready,
we'll peel the arms out wide.

And slide the legs out long.

Allow your body to grow heavy,

even if you don't have
time for a long Halasana.

Take a second here to let
the body settle and rest.

To allow the nutrients of
your practice to seep in,

to settle in.

Then notice how you feel.

Then slowly 
draw the palms together,

bring them to your third eye.

And we seal the 
deal by saying Namaste,

which is honoring the best and

most beautiful 
version of ourself.

Seeing that, 
honoring that in one's self.

And then also in others.

Take good care, my friends.

Choose the light.

Let it go.

Namaste.

(soothing music)