1
00:00:00,250 --> 00:00:02,040
- What's up everyone?
Welcome to Yoga With Adriene.

2
00:00:02,040 --> 00:00:04,270
I'm Adriene and today we
have an awesome practice,

3
00:00:04,270 --> 00:00:05,660
wheelchair yoga.

4
00:00:05,660 --> 00:00:07,950
So this is a request,
this one's for my homie,

5
00:00:07,950 --> 00:00:08,520
you know who you are.

6
00:00:08,520 --> 00:00:10,890
This one's gonna help
you find what feels good

7
00:00:10,890 --> 00:00:12,500
and really,
anyone can do it.

8
00:00:12,500 --> 00:00:13,565
So let's get started.

9
00:00:13,565 --> 00:00:17,945
(upbeat music)

10
00:00:25,908 --> 00:00:27,600
Okie doke, let's begin by

11
00:00:27,600 --> 00:00:31,074
finding a gentle
lift in the heart.

12
00:00:31,074 --> 00:00:33,510
So, one of the things I love
about the Yoga With Adriene

13
00:00:33,510 --> 00:00:37,110
community is that it's
focused on three things.

14
00:00:37,110 --> 00:00:40,805
It's, you just do your best,

15
00:00:40,805 --> 00:00:43,680
show up and you do your best.

16
00:00:43,680 --> 00:00:46,020
We try to be authentic,

17
00:00:46,020 --> 00:00:47,730
give ourselves
permission to be ourselves,

18
00:00:47,730 --> 00:00:50,382
really just show
up as our true self.

19
00:00:50,382 --> 00:00:52,730
And the last one you know,
find what feels good.

20
00:00:52,730 --> 00:00:54,150
So, keep those 
three things in mind

21
00:00:54,150 --> 00:00:56,650
throughout this practice today.

22
00:00:57,926 --> 00:01:01,350
So, you might be
leaning back in your chair,

23
00:01:01,350 --> 00:01:02,010
lifting your heart.

24
00:01:02,010 --> 00:01:04,287
You might be sitting up,
nice and tall.

25
00:01:04,287 --> 00:01:06,100
So to each his own,
for sure.

26
00:01:06,100 --> 00:01:09,300
Lifting up through the chest.

27
00:01:11,340 --> 00:01:13,500
Then take a second,
trust yourself, trust me,

28
00:01:13,500 --> 00:01:18,070
trust the video and take deep
breath in and close your eyes.

29
00:01:19,711 --> 00:01:22,260
And then exhale,
relax your shoulders down.

30
00:01:23,725 --> 00:01:26,880
Again, with the eyes closed,
take a deep breath in.

31
00:01:26,880 --> 00:01:29,600
Just going inward a
little bit, checking in.

32
00:01:31,336 --> 00:01:34,490
And exhale,
relax your shoulders.

33
00:01:36,280 --> 00:01:37,620
And then one more time,
just like that.

34
00:01:37,620 --> 00:01:40,570
Deep breath in.

35
00:01:40,570 --> 00:01:42,290
Fill up with air.

36
00:01:42,290 --> 00:01:46,230
And exhale,
relax your shoulders down.

37
00:01:48,104 --> 00:01:51,540
Give yourself permission 
here to enjoy this time,

38
00:01:51,540 --> 00:01:54,350
to tend to yourself,
a little TLC.

39
00:01:54,350 --> 00:01:57,200
Go ahead and put
away the day thus far,

40
00:01:57,200 --> 00:02:01,440
allow the future agenda 
to be put on hold

41
00:02:01,440 --> 00:02:03,600
and do your best to just 
allow yourself to be really,

42
00:02:03,600 --> 00:02:05,933
really present,
really in the moment.

43
00:02:05,933 --> 00:02:08,703
Okay? 
A little goes a long way.

44
00:02:08,703 --> 00:02:10,960
So from here,
we're gonna keep nice,

45
00:02:10,960 --> 00:02:12,970
long deep breaths going.

46
00:02:12,970 --> 00:02:16,610
So best you can,
nice full breaths.

47
00:02:16,610 --> 00:02:18,090
Just notice how that goes.

48
00:02:18,090 --> 00:02:19,030
Sometimes you'll forget,

49
00:02:19,030 --> 00:02:22,230
you'll wanna come back 
to it with a deep breath in.

50
00:02:22,230 --> 00:02:25,562
And then a big exhale 
to relax the shoulders.

51
00:02:25,562 --> 00:02:27,130
Alright, so keep coming
back to that breath,

52
00:02:27,130 --> 00:02:31,670
keep noticing where you're at
with your conscious breathing.

53
00:02:31,670 --> 00:02:34,480
Now, with the hands resting
gently on the tops of the legs,

54
00:02:34,480 --> 00:02:36,670
you can also grab your chair,

55
00:02:36,670 --> 00:02:38,970
the arms of the chair,
the outer edge of your chair.

56
00:02:38,970 --> 00:02:42,130
We're gonna inhale,
lift the chest even more,

57
00:02:42,130 --> 00:02:46,000
open up through the front body
and lift the chin just slightly.

58
00:02:46,000 --> 00:02:48,950
And then exhale,
rounding through the spine.

59
00:02:48,950 --> 00:02:51,010
Think Cat-Cow here,
chin to chest.

60
00:02:51,010 --> 00:02:53,980
Again, you can close your
eyes if you're feeling groovy.

61
00:02:53,980 --> 00:02:58,944
Inhale open, lift up
through your front body.

62
00:02:58,944 --> 00:03:02,684
Opening through the chest,
lifting the chin.

63
00:03:02,684 --> 00:03:06,875
And then exhale,
rounding through chin to chest.

64
00:03:06,875 --> 00:03:10,630
Weight of the head
drops down and over.

65
00:03:10,630 --> 00:03:12,940
Do two more.
Inhale, open.

66
00:03:12,940 --> 00:03:17,327
Think long puffy
belly in the front.

67
00:03:17,327 --> 00:03:18,980
Feel that stretch 
as you expand.

68
00:03:18,980 --> 00:03:23,672
And then exhale, round.

69
00:03:23,672 --> 00:03:25,720
Spinal flex, so good.

70
00:03:25,720 --> 00:03:27,550
Inhale,
do one more inhale.

71
00:03:27,550 --> 00:03:31,000
Lifting, lengthening,
smiling perhaps.

72
00:03:33,283 --> 00:03:35,480
And then exhale,
chin to chest.

73
00:03:36,523 --> 00:03:40,440
Navel draws back here and
this time we're gonna pause.

74
00:03:40,440 --> 00:03:41,380
Breathing deep,

75
00:03:41,380 --> 00:03:44,050
feeling that awesome stretch
in the back of the neck here,

76
00:03:44,050 --> 00:03:47,330
allowing the shoulders to
go ahead and round forward.

77
00:03:47,330 --> 00:03:50,400
The fingertips to
be soft and relaxed.

78
00:03:50,400 --> 00:03:51,790
Take a deep breath in here.

79
00:03:51,790 --> 00:03:55,100
Feel this awesome
stretch in the back body.

80
00:03:56,803 --> 00:04:00,400
And then on an exhale, keep
the chin tucking into the chest

81
00:04:00,400 --> 00:04:03,163
and just slowly
begin to roll it up.

82
00:04:06,629 --> 00:04:10,180
Head over heart,
heart over pelvis.

83
00:04:10,180 --> 00:04:12,570
Great,
take a deep breath in.

84
00:04:13,275 --> 00:04:14,690
And exhale,

85
00:04:14,690 --> 00:04:18,130
relaxing the 
shoulders down, down, down.

86
00:04:18,130 --> 00:04:20,887
Long in the neck.

87
00:04:20,887 --> 00:04:23,090
Sweet. Take the 
fingertips forward

88
00:04:23,090 --> 00:04:25,720
and then plug the
shoulders into socket.

89
00:04:25,720 --> 00:04:27,910
Again, take the
fingertips forward, reach,

90
00:04:27,910 --> 00:04:30,962
and then plug the
shoulders back in the socket.

91
00:04:30,962 --> 00:04:32,610
Then we'll take one of my faves,

92
00:04:32,610 --> 00:04:34,340
Thriller arms, fingertips down.

93
00:04:34,340 --> 00:04:36,695
Keep plugging the shoulders in.

94
00:04:36,695 --> 00:04:38,570
And you will already
start to feel this

95
00:04:38,570 --> 00:04:40,250
nice stretch
through the forearm here.

96
00:04:40,250 --> 00:04:42,678
Spread the fingertips.

97
00:04:42,678 --> 00:04:45,577
Try to keep a lift
up through your chest.

98
00:04:45,577 --> 00:04:47,850
Breathing deep here.

99
00:04:47,850 --> 00:04:49,250
Alright, let's flow 
with the breath.

100
00:04:49,250 --> 00:04:51,080
So bringing the
wrists together here,

101
00:04:51,080 --> 00:04:52,340
we're gonna open
up through the chest,

102
00:04:52,340 --> 00:04:53,550
start to stretch the pectorals.

103
00:04:53,550 --> 00:04:55,460
As we inhale,
keep the fingers down,

104
00:04:55,460 --> 00:04:58,682
open the arms super wide.

105
00:04:58,682 --> 00:05:00,410
Exhale, bring it back to center.

106
00:05:00,410 --> 00:05:03,200
The arms gonna get tired here,
so stick with it. Just a few.

107
00:05:03,200 --> 00:05:05,591
Inhale, opening up
through the chest,

108
00:05:05,591 --> 00:05:07,070
lifting the heart.

109
00:05:07,070 --> 00:05:09,410
Maybe the pinkies start to
draw back a little bit more,

110
00:05:09,410 --> 00:05:10,510
maybe not.

111
00:05:10,510 --> 00:05:13,260
And back to center.

112
00:05:13,260 --> 00:05:15,300
And then one more.
Inhale, open.

113
00:05:15,300 --> 00:05:17,450
This is that Titanic moment,
that Kate Winslet moment

114
00:05:17,450 --> 00:05:19,965
I'm always talking about.
Inhale.

115
00:05:19,965 --> 00:05:22,775
Exhale.
Great, stick with it.

116
00:05:22,775 --> 00:05:25,650
Flip the palms,
press, press, press, press.

117
00:05:25,650 --> 00:05:27,530
We're gonna take a moment here.
If you need a little more,

118
00:05:27,530 --> 00:05:30,650
you can bring one hand to the
fingers for a deeper stretch.

119
00:05:32,190 --> 00:05:34,340
And then open it up, inhale.

120
00:05:34,340 --> 00:05:36,680
Lift the heart, stretch.

121
00:05:36,680 --> 00:05:39,080
Exhale, bring
the thumbs together.

122
00:05:39,080 --> 00:05:42,060
Ooh, inhale, open,
spread the fingertips.

123
00:05:43,500 --> 00:05:45,680
Exhale, close.

124
00:05:45,680 --> 00:05:48,970
Are you breathing?
Inhale, open, last time.

125
00:05:48,970 --> 00:05:50,150
And exhale, close.

126
00:05:50,150 --> 00:05:52,550
This time hook the
thumbs together and inhale,

127
00:05:52,550 --> 00:05:54,930
reach for the sky, Wu-Tang.

128
00:05:54,930 --> 00:05:57,200
Inhale,
lifting and lengthening through

129
00:05:57,200 --> 00:05:59,540
all four sides of the torso.

130
00:05:59,540 --> 00:06:00,260
Big breath in.

131
00:06:00,260 --> 00:06:02,860
As you exhale,
tilt gently to the right,

132
00:06:02,860 --> 00:06:04,930
gentle side body stretch.

133
00:06:04,930 --> 00:06:07,110
Inhale to center, smile.

134
00:06:07,110 --> 00:06:10,530
Exhale, tilt to the left,
gentle side body stretch.

135
00:06:10,530 --> 00:06:13,610
So focusing on the sensation
over the shape, as always.

136
00:06:13,610 --> 00:06:15,290
Inhale, reach.

137
00:06:15,290 --> 00:06:19,695
And exhale should feel awesome.
As you rain the fingertips down,

138
00:06:19,695 --> 00:06:21,870
keep the heart open, lifted,

139
00:06:21,870 --> 00:06:25,620
and just take a second
to notice how you feel.

140
00:06:31,172 --> 00:06:32,264
Awesome work.

141
00:06:32,264 --> 00:06:34,380
So this time we're gonna
take the fingertips forward,

142
00:06:34,380 --> 00:06:36,510
plug the shoulders in,
Eagle Arms.

143
00:06:36,510 --> 00:06:39,600
Right arm comes
underneath the left arm,

144
00:06:39,600 --> 00:06:41,460
and we wrap the palms.

145
00:06:41,460 --> 00:06:42,360
Maybe they touch,

146
00:06:42,360 --> 00:06:44,910
another option is to
just keep them like this,

147
00:06:44,910 --> 00:06:46,680
like hi-yah, like this.

148
00:06:46,680 --> 00:06:48,630
Or maybe you wrap around,
Garudasana.

149
00:06:48,630 --> 00:06:50,280
Now keep the
shoulders plugged in.

150
00:06:50,280 --> 00:06:54,570
Inhale,
lift the elbows, Eagle Arms.

151
00:06:54,570 --> 00:06:57,770
Exhale, rounding through 
the spine, chin to chest.

152
00:06:57,770 --> 00:07:01,231
Just like the
spinal flex from before.

153
00:07:01,231 --> 00:07:03,795
Inhale, rise up strong.

154
00:07:03,795 --> 00:07:05,960
Lengthen through the side body.

155
00:07:05,960 --> 00:07:09,480
And exhale,
release, chin to chest.

156
00:07:12,276 --> 00:07:14,780
Awesome, inhale, one more.

157
00:07:15,826 --> 00:07:18,409
And exhale, chin to chest.

158
00:07:21,390 --> 00:07:24,470
Great. We're gonna 
unravel the arms.

159
00:07:24,470 --> 00:07:27,890
Inhale, open,
big flying V here.

160
00:07:27,890 --> 00:07:30,490
Pinkies are forward,
thumbs are back.

161
00:07:30,490 --> 00:07:31,950
And exhale,
bend the elbows.

162
00:07:31,950 --> 00:07:35,750
Slight back bend
here if you like, cactus arms.

163
00:07:35,750 --> 00:07:38,080
Great, inhale to reach up.

164
00:07:38,080 --> 00:07:39,390
And exhale, once again,

165
00:07:39,390 --> 00:07:43,888
rain it down and just 
notice how you feel. Ooh.

166
00:07:43,888 --> 00:07:45,010
Awesome.

167
00:07:48,957 --> 00:07:50,810
Great,
fingertips reach forward.

168
00:07:50,810 --> 00:07:53,110
Plug the shoulders in.

169
00:07:53,110 --> 00:07:54,750
Left arm underneath
the right this time,

170
00:07:54,750 --> 00:07:56,730
or whichever
one you did before,

171
00:07:56,730 --> 00:07:58,250
you're gonna switch it.

172
00:07:58,250 --> 00:08:01,140
Here we go.
Inhale, lift the elbows.

173
00:08:01,140 --> 00:08:04,760
Exhale, chin to chest,
rounding through the spine.

174
00:08:05,964 --> 00:08:08,530
Inhale,
Eagle Arms lift you up.

175
00:08:10,382 --> 00:08:13,943
And exhale, chin to chest.

176
00:08:14,927 --> 00:08:17,160
And one more,
you got it, inhale.

177
00:08:18,930 --> 00:08:21,310
And exhale,
chin to chest.

178
00:08:23,730 --> 00:08:26,228
Great,
slowly unravel the arms.

179
00:08:26,228 --> 00:08:28,550
Send the fingertips
up high to the sky.

180
00:08:28,550 --> 00:08:30,990
Pinkies forward,
thumbs back, big breath.

181
00:08:30,990 --> 00:08:32,856
Then exhale,
bend the elbows,

182
00:08:32,856 --> 00:08:34,350
thumbs back,
pinkies forward,

183
00:08:34,350 --> 00:08:36,000
cactus arms, ooh yes.

184
00:08:36,000 --> 00:08:38,876
Inhale, reach for the sky.

185
00:08:38,876 --> 00:08:41,580
Exhale, rain it down.

186
00:08:42,902 --> 00:08:45,590
Awesome. So we're gonna
finish off with a twist.

187
00:08:45,590 --> 00:08:47,145
Should feel really yummy.

188
00:08:47,145 --> 00:08:49,603
So there's different
variations of this, of course.

189
00:08:49,603 --> 00:08:51,530
We're gonna start nice 
and simple by just taking the

190
00:08:51,530 --> 00:08:53,730
left hand to the outer
edge of the right thigh,

191
00:08:53,730 --> 00:08:54,690
and then slowly,

192
00:08:54,690 --> 00:08:56,640
starting from the
base of the spine up,

193
00:08:56,640 --> 00:08:59,240
beginning to open
up through the sides.

194
00:08:59,240 --> 00:09:00,510
Now, different variations.

195
00:09:00,510 --> 00:09:04,381
You can use your arm on a chair,
you can bring one hand behind.

196
00:09:04,381 --> 00:09:06,840
So there are ways to get a
little more out of this but

197
00:09:06,840 --> 00:09:10,602
I also just recommend you
keep it small to start,

198
00:09:10,602 --> 00:09:13,390
just kind of understanding

199
00:09:13,390 --> 00:09:17,030
and remembering that a
little goes a long way.

200
00:09:17,030 --> 00:09:18,330
Take one more deep breath in,

201
00:09:18,330 --> 00:09:21,000
inhale,
lift and lengthen here.

202
00:09:21,000 --> 00:09:23,460
And then exhale, release,
come back to the center.

203
00:09:23,460 --> 00:09:25,340
Take it to the other side.

204
00:09:25,340 --> 00:09:27,360
So twists are
really great for the spine,

205
00:09:27,360 --> 00:09:28,650
but they're also really great

206
00:09:28,650 --> 00:09:31,604
energetically
because you get a chance to…

207
00:09:31,604 --> 00:09:33,464
(dull thudding)

208
00:09:36,149 --> 00:09:37,685
Benji, everybody.

209
00:09:37,685 --> 00:09:40,100
You get a chance
to lift your heart,

210
00:09:40,100 --> 00:09:41,770
and then on the exhale,

211
00:09:41,770 --> 00:09:44,460
choose to let go of that
which no longer serves you.

212
00:09:44,460 --> 00:09:46,250
It's a detox, right?

213
00:09:46,250 --> 00:09:48,808
So again, inhale,
lift your heart.

214
00:09:48,808 --> 00:09:50,789
And on the exhale,

215
00:09:50,789 --> 00:09:52,200
maybe you
quietly say to yourself,

216
00:09:52,200 --> 00:09:55,770
"I let go of that which
just simply doesn't serve me."

217
00:09:57,824 --> 00:10:00,360
Wherever you are,
take one more deep breath in.

218
00:10:00,360 --> 00:10:01,893
And exhale, release.

219
00:10:01,893 --> 00:10:04,960
Inhale in, (door bangs).

220
00:10:04,960 --> 00:10:06,630
Exhale, release.

221
00:10:08,535 --> 00:10:11,474
Benji the dog, everyone.

222
00:10:11,474 --> 00:10:15,491
Bring the palms together
at the heart, Anjali Mudra.

223
00:10:15,491 --> 00:10:19,740
And take a moment
to appreciate yourself.

224
00:10:20,960 --> 00:10:23,321
Appreciate your body.

225
00:10:29,750 --> 00:10:32,220
And we'll take one more
deep breath in together.

226
00:10:33,143 --> 00:10:34,970
And gently bow
the head to the hands.

227
00:10:34,970 --> 00:10:36,740
So we finish practice by bowing

228
00:10:36,740 --> 00:10:40,219
to the best and most
beautiful version of ourselves.

229
00:10:41,624 --> 00:10:45,460
And yes, we acknowledge
that in one another.

230
00:10:45,460 --> 00:10:47,030
So, I acknowledge you.

231
00:10:47,030 --> 00:10:49,903
The light in me
bows to the light in you.

232
00:10:49,903 --> 00:10:52,360
We'll take a deep breath in.

233
00:10:52,360 --> 00:10:54,410
Exhale, let it go.

234
00:10:56,785 --> 00:10:57,800
Perfect, Benji.

235
00:10:57,800 --> 00:11:00,185
Then inhale,
lift your chin (chuckles),

236
00:11:00,185 --> 00:11:01,760
lift your gaze.

237
00:11:01,760 --> 00:11:04,100
Check out Benji
below my chair. Perfect.

238
00:11:04,100 --> 00:11:06,120
Just in time for the big ending.

239
00:11:06,120 --> 00:11:07,940
We'll bring the thumbs
to the third eye today,

240
00:11:07,940 --> 00:11:10,030
may we always see the truth.

241
00:11:11,802 --> 00:11:13,550
Then drop the
fingertips to the lips,

242
00:11:13,550 --> 00:11:15,850
may we always speak
the truth.

243
00:11:17,302 --> 00:11:18,650
And finally, my friends,
to the heart,

244
00:11:18,650 --> 00:11:21,020
may we always feel it.

245
00:11:21,020 --> 00:11:23,138
Thanks for sharing
your practice with me.

246
00:11:23,138 --> 00:11:24,824
Take good care.

247
00:11:24,824 --> 00:11:27,713
Namaste.

248
00:11:27,713 --> 00:11:31,173
(upbeat music)