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- Hello my sweet friends.
Welcome to Yoga With Adriene.

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I'm Adriene. Today we have a very
special practice for the new moon.

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So this is a blend
of Hatha Yoga stretching

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with meditation
and breathwork and

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a wonderful opportunity to
check in with yourself before

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the next cycle of
whatever's to come.

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So hop into
something extra comfy.

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If you have a blanket, bring it.

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If you have a block, bring it.

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But if you don't
have these things,

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you'll still be 
able to participate

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and receive nourishment 
from this practice.

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Let's get started.

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(upbeat music)

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Alright, we're gonna begin in
a fetal position on either side,

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the left or the right.
You get to choose.

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So, come on down to the ground,
take your time.

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And you're gonna use your
bottom arm as a pillow here.

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And if you brought some props,

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you can start to
utilize them now,

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but we're not
gonna be here too long

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so I think using your
bottom arm as a pillow,

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top arm can rest in
front of you, on your body,

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whatever feels good.
Bend your knees.

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And let's dive in to this sweet,

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nourishing, I hope,
practice for you.

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I'm honored to
share it with you.

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So close your eyes
if you feel comfortable

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or you can just start to
look away from the video

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and soften your gaze
down gently past your nose.

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Either one just coming into

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this internal space,

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which is where we're going to be

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invited to connect 
and play with today.

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There are other 
periods in the moon cycle

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where we are more

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externally focused,

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such as the full moon, perhaps.

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And in this stage,

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we give ourselves the
opportunity to get quieter,

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to find stillness.

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Maybe inviting in a sense of

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feeling safe

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exactly where we are.

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So we're starting
in this fetal position.

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The image of being in the womb.

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So you can get comfortable here

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as we start to tap
into just our regular,

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natural,
whatever's happening right now,

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rhythm of the breath.

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Letting go of the day thus far.

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And just acknowledging
how you feel in this moment.

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And then the biggest invitation
of the day's practice is to

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be open.
Set intentions to focus

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more on the curiosity

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than the expectation.

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As we enter new
seasons of our life,

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as we enter new cycles,

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as we are with every new moon,

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can we stay more open

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to the curiosities 
of our life rather

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than these fixed
points of expectation?

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Okay.

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Let's take a deep 
breath in together

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and use the exhale out 
together to take the top hand

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and press into the earth
and slowly with as much ease.

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So try not to make it clunky as

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you move in and out
of things here today.

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Just let that be
part of the practice.

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We'll slowly come up
to a cross-legged seat.

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And this is where 
you can start to recruit

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a blanket
or a block if you like.

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Nice, and the legs are crossed
here in any way that feels good.

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I'm gonna bring
the palms together,

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start to rub them together
as you sit up nice and tall.

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And I'm definitely planning to 
invite you to keep a soft gaze

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or even the eyes closed down for
the duration of this practice

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and allowing just the
sound of my voice to guide you.

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So I'll try to
guide you in that way,

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while still being mindful,
of course,

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of giving you quiet space 
and moments of silence.

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Okey-doke, we're gonna 
take the palms here

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and we'll start to pick up 
the pace just a little bit.

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Creating some warmth, some heat.

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And then we're actually
gonna bring them over the eyes.

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So bring it over
the eyes today here.

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And we'll start to
invite some lateral breaths in.

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And those are just wide breaths

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where you feel all
four sides of the torso,

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like this 360 breath.

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As you breathe in it expands,
as you breathe out it softens.

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Give it a try, big 360 breath.

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And then slowly let your
fingertips be light on your face

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and if you're comfortable
you're gonna just allow the

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soft touch of your own fingers
to fall down your face

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and down your neck
and to your shoulders.

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Yay.

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And we're gonna open up
through the chest here,

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drawing the
shoulder blades together,

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elbows back,
big breath in.

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And then coming in,
back into our love cave,

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back into the womb,

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back into this
quiet dark space.

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You're gonna round the spine,

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chin to chest, elbows,
maybe kiss together,

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they come forward.

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And then we repeat,
inhale, we open.

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And exhale, we close.

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And this is the rhythm,
inhale, opening the wings.

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Think Cow Pose
here in the spine.

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And then exhale, we round.

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You can think 
Cat Pose here in the spine.

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And try to sync up with
an audible breath here.

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Moving slowly.

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Check in with the pelvis,
the hips.

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Check in with the heart,
the neck.

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And do one more round.

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And then we'll release.

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Send the
fingertips out left to right.

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Crown of the head reaches

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all the way up towards the sky.

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Heart is open, chest lifts.

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Just pause here and breathe.

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Nowhere to go,
nowhere to be,

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just in this present moment,
observing.

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Allowing for some quiet space.

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Nice, and slowly we'll
transition to all fours,

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really slow.

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Gonna come into a
little Tabletop position.

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And when you get there,
we're gonna curl the toes under

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and send the hips
towards the heels.

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Stretching through the feet.

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Breathe.

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Sphinx Pose.

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Sliding the hands forward,
dropping the elbows,

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slowly extending one leg and

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then the other as you
come into your Sphinx Pose.

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Pressing into the
tops of the feet.

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Pressing pubic bone 
into the earth

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and growing tall
from your foundation here,

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lengthening through the crown.

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Now careful not to crunch
the back of the neck here.

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So tuck the chin.

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Keep that length.

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And we get to press into our

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foundation here
to open the heart.

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We might draw 
a line with the nose

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towards the right shoulder.

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And then coming
back through center,

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we might take it to the left.

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And then come to center,

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take another cycle
of breath or two here.

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Beautiful.

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From here, keep the hands,
the forearms,

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and the elbows where they are.

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You're gonna
curl the toes under.

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Use your core strength to lift

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the hips up high and
come into Puppy Pose.

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So we come onto the knees.

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We walk it back so that the

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heart starts to
melt to the earth.

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Maybe the forehead comes to the
mat or you can grab a blanket

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or a block here to
rest the forehead on.

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And we come into this cave here,

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this quiet

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darkness and
not to say dark energy,

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just this closing down,

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this coming, traveling inward.

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The removal of
all the distractions.

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And then press into the palms,

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connect to your core 
to come all the way back up

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to Tabletop Position where we'll

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take it from our Puppy Pose
into a Downward Facing Dog.

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So hips up high and back.

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You can find some soft, easy
movement here if it feels good.

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If you're wearing a baggy shirt,

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you get a little
new moon practice bonus

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by coming into
a little cave here.

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I love it.
I'll take it.

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Breathe.

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And then slow descend of
the knees to kiss the earth.

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We'll swing the
legs to one side, any side,

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and send the legs out long.

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Great moment to sit up 
on a blanket or a block here

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as we prepare 
for Paschimottanasana,

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Seated Forward Fold.

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So you can lift the hips
up a little bit if you like.

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

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Exhale, soften through the knees

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as you send the heart
forward and we can relax the

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weight of the head down
here for three cycles of breath.

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Maybe bringing back
that 360 breath here.

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After three breaths,
tuck your chin to your chest,

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navel to spine and
we'll roll it up slowly.

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Capturing the right knee,

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bringing the
right foot to the earth.

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You have a couple options here.

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You can hook the left
elbow to the right knee,

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sit up nice and tall.

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Right fingertips come behind,
option one.

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Option two, take the outer edge

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of your left elbow to the
outer edge of your right knee.

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Right fingertips behind,
we sit up nice and tall.

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Breathe deep.

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Maybe closing the eyes 
for a moment to imagine

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this energetic channel,

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this line of the spine.

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And then we'll 
come through center

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and take
it to the other side.

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Bend the left knee.

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And you have two
options here for your twist.

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Again, just inviting the

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inward attention,

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finding an opportunity 
here to focus on

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what's happening inside.

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Thinking about the spine,

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your organs here.

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Breathing wide into the torso.

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Observing any
sensation that comes.

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Taking stock, alright, release.

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Soles of the feet come
together for Baddha Konasana.

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Benji does a great
big stretch here as well.

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Sit up nice and tall.

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And we breathe here.
You can use your thumbs to give

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yourself a little
massage in the ankles,

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the achilles, or even 
the arches of the feet

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if that feels good.

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Lovely.

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And then we'll release this and

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we're gonna come
back to lying down.

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But this time we're
gonna come on our backs.

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Just have your block handy.

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Hey buddy.
(kisses Benji)

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Thanks for being here.

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We're gonna bend the knees,
come to the back

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and prepare for Setu Bandhasana,
a little Bridge Pose.

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So palms are on the
ground here to start again.

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If you have your block close,
that would be delightful.

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And when you're ready,

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we're gonna start
peeling up through the tailbone,

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one vertebra at a time,
lifting the hips up high.

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All the way to the sky,
taking a breath in and

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then slowly lowering
them all the way down.

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And again with your breath,

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inhaling to slowly
lift the hips up high.

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(chuckles at Benji) 
And exhaling to slowly lower.

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Now, that's a great spot.

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Alright, and the next time your
hips are up high, my friends,

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we're gonna take the block

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and bring it underneath 
the sacrum here

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and you can pick any
level that feels right for you.

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Low, medium, high.

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Palms pressed to the earth to
help us with a little stability.

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And then we're just gonna take

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one leg all the
way up to the sky.

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Let's start with the right,

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keeping the left
foot on the ground.

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Breathe.

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00:17:06,000 --> 00:17:09,080
And then lower 
that leg down, switch.

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Left leg reaches up high.

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And switch.

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00:17:18,360 --> 00:17:20,360
Right leg reaches up high.

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00:17:20,360 --> 00:17:22,560
This time keep
the right leg up here.

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Use your hands on the ground

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00:17:25,000 --> 00:17:28,360
for some stability and
we'll slowly bring the left leg up

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00:17:28,360 --> 00:17:31,720
to join for a
little Waterfall pose.

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If you're close to a wall and

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00:17:33,080 --> 00:17:36,120
you want to switch
to legs up the wall here,

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that would be great.
That could be wonderful.

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And we're breathing here.

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This can absolutely be
done without the block too.

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And coming into some quiet
space here for a couple breaths.

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00:17:51,600 --> 00:17:54,145
You got this.

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00:18:16,230 --> 00:18:19,880
Beautiful, slowly bend
one knee then the other.

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00:18:19,880 --> 00:18:22,560
Place the feet
back down to the earth.

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00:18:22,560 --> 00:18:24,480
We can remove the block.

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00:18:24,480 --> 00:18:28,800
And now we're gonna come into
our reclined Baddha Konasana.

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00:18:28,800 --> 00:18:30,960
So same shape we just did,
soles of the feet together.

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But this time we are
lying down flat on the ground.

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Hands can come to the belly 
or somewhere on your body.

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00:18:37,480 --> 00:18:40,360
We take a deep breath in.

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And a long breath out.

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00:18:51,759 --> 00:18:55,240
And Benji just did a
nice long exhale too.

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00:18:55,240 --> 00:18:58,200
Great job, buddy.

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00:18:58,200 --> 00:19:01,440
So you can stay here to close

286
00:19:01,440 --> 00:19:06,359
or you can come back
to the fetal position,

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00:19:08,160 --> 00:19:09,440
which is what I'm gonna do.

288
00:19:09,440 --> 00:19:11,640
And this time we
can use our props.

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00:19:11,640 --> 00:19:15,840
So we can use a
blanket for a pillow.

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00:19:15,840 --> 00:19:19,890
If it happens to be 
chilly in the season

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00:19:19,890 --> 00:19:23,200
or the place
where you're practicing.

292
00:19:23,200 --> 00:19:26,720
Maybe you wrap your
whole body in the blanket.

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00:19:26,720 --> 00:19:31,160
Come into that beautiful cocoon.

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00:19:31,160 --> 00:19:33,784
Connect with something

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00:19:34,844 --> 00:19:37,320
bigger than yourself here
in this final moment.

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00:19:37,320 --> 00:19:38,560
Whatever that means to you.

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00:19:38,560 --> 00:19:40,520
So this is our final pose.

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00:19:40,520 --> 00:19:43,520
Coming back into
the fetal position.

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00:19:43,520 --> 00:19:46,280
And I actually love that
about traditional Shavasanas.

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00:19:46,280 --> 00:19:48,240
It really is, right?
The Corpse Pose.

301
00:19:48,240 --> 00:19:51,530
You really take a

302
00:19:51,530 --> 00:19:54,880
symbolic gesture of surrender.

303
00:19:54,880 --> 00:19:59,290
And I love just that we end

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00:19:59,290 --> 00:20:01,600
the phase or the cycle of
our practice with that.

305
00:20:01,600 --> 00:20:05,720
So I'm gonna do a
version of that here today.

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00:20:05,720 --> 00:20:07,120
So come into
your fetal position.

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00:20:07,120 --> 00:20:11,680
Really take a good moment
to get yourself comfortable.

308
00:20:11,680 --> 00:20:13,520
And don't worry
about getting too tired.

309
00:20:13,520 --> 00:20:14,880
You can shake your body and

310
00:20:14,880 --> 00:20:17,520
take some energetic breaths
when you're done with this.

311
00:20:17,520 --> 00:20:21,320
But do give yourself a
full chance to relax here.

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00:20:21,320 --> 00:20:23,280
If you're practicing
this in the morning,

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00:20:23,280 --> 00:20:28,000
maybe it's a great moment to
just plant the seeds for your

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00:20:28,000 --> 00:20:32,320
day and for this
next cycle of the moon.

315
00:20:32,320 --> 00:20:34,320
If you're practicing
this in the evening,

316
00:20:34,320 --> 00:20:38,200
perhaps it's a wonderful
opportunity to allow your body

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00:20:38,200 --> 00:20:41,480
to relax and to give
thanks for this past cycle,

318
00:20:41,480 --> 00:20:44,720
for this past day.

319
00:20:44,720 --> 00:20:48,360
As you prepare your mind and

320
00:20:48,360 --> 00:20:50,966
your heart and your body

321
00:20:50,966 --> 00:20:55,577
for the journey 
of this next wave.

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00:20:57,800 --> 00:21:00,560
Alright, I'm gonna stop
talking here and just allow us

323
00:21:00,560 --> 00:21:04,680
a couple quiet breaths
here before we sign off.

324
00:21:04,680 --> 00:21:07,360
You can close your eyes.

325
00:21:07,360 --> 00:21:10,320
Inhale lots of love in.

326
00:21:11,390 --> 00:21:15,160
Exhale lots of love out.

327
00:21:15,160 --> 00:21:17,487
Keep it going.

328
00:21:44,360 --> 00:21:46,880
And if you're feeling
really just like, oh,

329
00:21:46,880 --> 00:21:51,840
you're starting to just
now seep into this solace,

330
00:21:51,840 --> 00:21:54,560
this quietness,

331
00:21:54,560 --> 00:21:57,778
pause the video
and stay here longer.

332
00:21:59,680 --> 00:22:02,640
But if you're
ready to wrap it up,

333
00:22:02,640 --> 00:22:06,720
we'll slowly use the top
hand to press into the earth,

334
00:22:06,720 --> 00:22:08,920
then the bottom
hand to support,

335
00:22:08,920 --> 00:22:12,810
and we'll come back
up to a comfortable seat.

336
00:22:14,920 --> 00:22:19,450
Bring the palms together
at the heart, Anjuli Mudra.

337
00:22:21,320 --> 00:22:24,992
And we inhale, lift the
thumbs up to the third eye.

338
00:22:24,992 --> 00:22:27,160
And we exhale to bow fully.

339
00:22:27,160 --> 00:22:28,680
Closing this session,

340
00:22:28,680 --> 00:22:33,920
I wish you just all the
nourishment and love and

341
00:22:33,920 --> 00:22:36,800
friendship as you step into

342
00:22:38,710 --> 00:22:41,730
what's ahead, 
the next cycle,

343
00:22:41,730 --> 00:22:44,720
whatever it may bring.

344
00:22:44,720 --> 00:22:46,880
Thanks for sharing
this practice with me.

345
00:22:46,880 --> 00:22:48,758
Namaste.

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00:22:49,889 --> 00:22:54,706
(upbeat music)