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

I'm Adriene and today we
have an awesome practice,

wheelchair yoga.

So this is a request,
this one's for my homie,

you know who you are.

This one's gonna help
you find what feels good

and really,
anyone can do it.

So let's get started.

(upbeat music)

Okie doke, let's begin by

finding a gentle
lift in the heart.

So, one of the things I love
about the Yoga With Adriene

community is that it's
focused on three things.

It's, you just do your best,

show up and you do your best.

We try to be authentic,

give ourselves
permission to be ourselves,

really just show
up as our true self.

And the last one you know,
find what feels good.

So, keep those 
three things in mind

throughout this practice today.

So, you might be
leaning back in your chair,

lifting your heart.

You might be sitting up,
nice and tall.

So to each his own,
for sure.

Lifting up through the chest.

Then take a second,
trust yourself, trust me,

trust the video and take deep
breath in and close your eyes.

And then exhale,
relax your shoulders down.

Again, with the eyes closed,
take a deep breath in.

Just going inward a
little bit, checking in.

And exhale,
relax your shoulders.

And then one more time,
just like that.

Deep breath in.

Fill up with air.

And exhale,
relax your shoulders down.

Give yourself permission 
here to enjoy this time,

to tend to yourself,
a little TLC.

Go ahead and put
away the day thus far,

allow the future agenda 
to be put on hold

and do your best to just 
allow yourself to be really,

really present,
really in the moment.

Okay? 
A little goes a long way.

So from here,
we're gonna keep nice,

long deep breaths going.

So best you can,
nice full breaths.

Just notice how that goes.

Sometimes you'll forget,

you'll wanna come back 
to it with a deep breath in.

And then a big exhale 
to relax the shoulders.

Alright, so keep coming
back to that breath,

keep noticing where you're at
with your conscious breathing.

Now, with the hands resting
gently on the tops of the legs,

you can also grab your chair,

the arms of the chair,
the outer edge of your chair.

We're gonna inhale,
lift the chest even more,

open up through the front body
and lift the chin just slightly.

And then exhale,
rounding through the spine.

Think Cat-Cow here,
chin to chest.

Again, you can close your
eyes if you're feeling groovy.

Inhale open, lift up
through your front body.

Opening through the chest,
lifting the chin.

And then exhale,
rounding through chin to chest.

Weight of the head
drops down and over.

Do two more.
Inhale, open.

Think long puffy
belly in the front.

Feel that stretch 
as you expand.

And then exhale, round.

Spinal flex, so good.

Inhale,
do one more inhale.

Lifting, lengthening,
smiling perhaps.

And then exhale,
chin to chest.

Navel draws back here and
this time we're gonna pause.

Breathing deep,

feeling that awesome stretch
in the back of the neck here,

allowing the shoulders to
go ahead and round forward.

The fingertips to
be soft and relaxed.

Take a deep breath in here.

Feel this awesome
stretch in the back body.

And then on an exhale, keep
the chin tucking into the chest

and just slowly
begin to roll it up.

Head over heart,
heart over pelvis.

Great,
take a deep breath in.

And exhale,

relaxing the 
shoulders down, down, down.

Long in the neck.

Sweet. Take the 
fingertips forward

and then plug the
shoulders into socket.

Again, take the
fingertips forward, reach,

and then plug the
shoulders back in the socket.

Then we'll take one of my faves,

Thriller arms, fingertips down.

Keep plugging the shoulders in.

And you will already
start to feel this

nice stretch
through the forearm here.

Spread the fingertips.

Try to keep a lift
up through your chest.

Breathing deep here.

Alright, let's flow 
with the breath.

So bringing the
wrists together here,

we're gonna open
up through the chest,

start to stretch the pectorals.

As we inhale,
keep the fingers down,

open the arms super wide.

Exhale, bring it back to center.

The arms gonna get tired here,
so stick with it. Just a few.

Inhale, opening up
through the chest,

lifting the heart.

Maybe the pinkies start to
draw back a little bit more,

maybe not.

And back to center.

And then one more.
Inhale, open.

This is that Titanic moment,
that Kate Winslet moment

I'm always talking about.
Inhale.

Exhale.
Great, stick with it.

Flip the palms,
press, press, press, press.

We're gonna take a moment here.
If you need a little more,

you can bring one hand to the
fingers for a deeper stretch.

And then open it up, inhale.

Lift the heart, stretch.

Exhale, bring
the thumbs together.

Ooh, inhale, open,
spread the fingertips.

Exhale, close.

Are you breathing?
Inhale, open, last time.

And exhale, close.

This time hook the
thumbs together and inhale,

reach for the sky, Wu-Tang.

Inhale,
lifting and lengthening through

all four sides of the torso.

Big breath in.

As you exhale,
tilt gently to the right,

gentle side body stretch.

Inhale to center, smile.

Exhale, tilt to the left,
gentle side body stretch.

So focusing on the sensation
over the shape, as always.

Inhale, reach.

And exhale should feel awesome.
As you rain the fingertips down,

keep the heart open, lifted,

and just take a second
to notice how you feel.

Awesome work.

So this time we're gonna
take the fingertips forward,

plug the shoulders in,
Eagle Arms.

Right arm comes
underneath the left arm,

and we wrap the palms.

Maybe they touch,

another option is to
just keep them like this,

like hi-yah, like this.

Or maybe you wrap around,
Garudasana.

Now keep the
shoulders plugged in.

Inhale,
lift the elbows, Eagle Arms.

Exhale, rounding through 
the spine, chin to chest.

Just like the
spinal flex from before.

Inhale, rise up strong.

Lengthen through the side body.

And exhale,
release, chin to chest.

Awesome, inhale, one more.

And exhale, chin to chest.

Great. We're gonna 
unravel the arms.

Inhale, open,
big flying V here.

Pinkies are forward,
thumbs are back.

And exhale,
bend the elbows.

Slight back bend
here if you like, cactus arms.

Great, inhale to reach up.

And exhale, once again,

rain it down and just 
notice how you feel. Ooh.

Awesome.

Great,
fingertips reach forward.

Plug the shoulders in.

Left arm underneath
the right this time,

or whichever
one you did before,

you're gonna switch it.

Here we go.
Inhale, lift the elbows.

Exhale, chin to chest,
rounding through the spine.

Inhale,
Eagle Arms lift you up.

And exhale, chin to chest.

And one more,
you got it, inhale.

And exhale,
chin to chest.

Great,
slowly unravel the arms.

Send the fingertips
up high to the sky.

Pinkies forward,
thumbs back, big breath.

Then exhale,
bend the elbows,

thumbs back,
pinkies forward,

cactus arms, ooh yes.

Inhale, reach for the sky.

Exhale, rain it down.

Awesome. So we're gonna
finish off with a twist.

Should feel really yummy.

So there's different
variations of this, of course.

We're gonna start nice 
and simple by just taking the

left hand to the outer
edge of the right thigh,

and then slowly,

starting from the
base of the spine up,

beginning to open
up through the sides.

Now, different variations.

You can use your arm on a chair,
you can bring one hand behind.

So there are ways to get a
little more out of this but

I also just recommend you
keep it small to start,

just kind of understanding

and remembering that a
little goes a long way.

Take one more deep breath in,

inhale,
lift and lengthen here.

And then exhale, release,
come back to the center.

Take it to the other side.

So twists are
really great for the spine,

but they're also really great

energetically
because you get a chance to…

(dull thudding)

Benji, everybody.

You get a chance
to lift your heart,

and then on the exhale,

choose to let go of that
which no longer serves you.

It's a detox, right?

So again, inhale,
lift your heart.

And on the exhale,

maybe you
quietly say to yourself,

"I let go of that which
just simply doesn't serve me."

Wherever you are,
take one more deep breath in.

And exhale, release.

Inhale in, (door bangs).

Exhale, release.

Benji the dog, everyone.

Bring the palms together
at the heart, Anjali Mudra.

And take a moment
to appreciate yourself.

Appreciate your body.

And we'll take one more
deep breath in together.

And gently bow
the head to the hands.

So we finish practice by bowing

to the best and most
beautiful version of ourselves.

And yes, we acknowledge
that in one another.

So, I acknowledge you.

The light in me
bows to the light in you.

We'll take a deep breath in.

Exhale, let it go.

Perfect, Benji.

Then inhale,
lift your chin (chuckles),

lift your gaze.

Check out Benji
below my chair. Perfect.

Just in time for the big ending.

We'll bring the thumbs
to the third eye today,

may we always see the truth.

Then drop the
fingertips to the lips,

may we always speak
the truth.

And finally, my friends,
to the heart,

may we always feel it.

Thanks for sharing
your practice with me.

Take good care.

Namaste.

(upbeat music)