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

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

So this is a blend
of Hatha Yoga stretching

with meditation
and breathwork and

a wonderful opportunity to
check in with yourself before

the next cycle of
whatever's to come.

So hop into
something extra comfy.

If you have a blanket, bring it.

If you have a block, bring it.

But if you don't
have these things,

you'll still be 
able to participate

and receive nourishment 
from this practice.

Let's get started.

(upbeat music)

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

the left or the right.
You get to choose.

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

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

And if you brought some props,

you can start to
utilize them now,

but we're not
gonna be here too long

so I think using your
bottom arm as a pillow,

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

whatever feels good.
Bend your knees.

And let's dive in to this sweet,

nourishing, I hope,
practice for you.

I'm honored to
share it with you.

So close your eyes
if you feel comfortable

or you can just start to
look away from the video

and soften your gaze
down gently past your nose.

Either one just coming into

this internal space,

which is where we're going to be

invited to connect 
and play with today.

There are other 
periods in the moon cycle

where we are more

externally focused,

such as the full moon, perhaps.

And in this stage,

we give ourselves the
opportunity to get quieter,

to find stillness.

Maybe inviting in a sense of

feeling safe

exactly where we are.

So we're starting
in this fetal position.

The image of being in the womb.

So you can get comfortable here

as we start to tap
into just our regular,

natural,
whatever's happening right now,

rhythm of the breath.

Letting go of the day thus far.

And just acknowledging
how you feel in this moment.

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

be open.
Set intentions to focus

more on the curiosity

than the expectation.

As we enter new
seasons of our life,

as we enter new cycles,

as we are with every new moon,

can we stay more open

to the curiosities 
of our life rather

than these fixed
points of expectation?

Okay.

Let's take a deep 
breath in together

and use the exhale out 
together to take the top hand

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

So try not to make it clunky as

you move in and out
of things here today.

Just let that be
part of the practice.

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

And this is where 
you can start to recruit

a blanket
or a block if you like.

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

I'm gonna bring
the palms together,

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

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

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

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

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

while still being mindful,
of course,

of giving you quiet space 
and moments of silence.

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

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

Creating some warmth, some heat.

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

So bring it over
the eyes today here.

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

And those are just wide breaths

where you feel all
four sides of the torso,

like this 360 breath.

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

Give it a try, big 360 breath.

And then slowly let your
fingertips be light on your face

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

soft touch of your own fingers
to fall down your face

and down your neck
and to your shoulders.

Yay.

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

drawing the
shoulder blades together,

elbows back,
big breath in.

And then coming in,
back into our love cave,

back into the womb,

back into this
quiet dark space.

You're gonna round the spine,

chin to chest, elbows,
maybe kiss together,

they come forward.

And then we repeat,
inhale, we open.

And exhale, we close.

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

Think Cow Pose
here in the spine.

And then exhale, we round.

You can think 
Cat Pose here in the spine.

And try to sync up with
an audible breath here.

Moving slowly.

Check in with the pelvis,
the hips.

Check in with the heart,
the neck.

And do one more round.

And then we'll release.

Send the
fingertips out left to right.

Crown of the head reaches

all the way up towards the sky.

Heart is open, chest lifts.

Just pause here and breathe.

Nowhere to go,
nowhere to be,

just in this present moment,
observing.

Allowing for some quiet space.

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

really slow.

Gonna come into a
little Tabletop position.

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

and send the hips
towards the heels.

Stretching through the feet.

Breathe.

Sphinx Pose.

Sliding the hands forward,
dropping the elbows,

slowly extending one leg and

then the other as you
come into your Sphinx Pose.

Pressing into the
tops of the feet.

Pressing pubic bone 
into the earth

and growing tall
from your foundation here,

lengthening through the crown.

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

So tuck the chin.

Keep that length.

And we get to press into our

foundation here
to open the heart.

We might draw 
a line with the nose

towards the right shoulder.

And then coming
back through center,

we might take it to the left.

And then come to center,

take another cycle
of breath or two here.

Beautiful.

From here, keep the hands,
the forearms,

and the elbows where they are.

You're gonna
curl the toes under.

Use your core strength to lift

the hips up high and
come into Puppy Pose.

So we come onto the knees.

We walk it back so that the

heart starts to
melt to the earth.

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

or a block here to
rest the forehead on.

And we come into this cave here,

this quiet

darkness and
not to say dark energy,

just this closing down,

this coming, traveling inward.

The removal of
all the distractions.

And then press into the palms,

connect to your core 
to come all the way back up

to Tabletop Position where we'll

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

So hips up high and back.

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

If you're wearing a baggy shirt,

you get a little
new moon practice bonus

by coming into
a little cave here.

I love it.
I'll take it.

Breathe.

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

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

and send the legs out long.

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

as we prepare 
for Paschimottanasana,

Seated Forward Fold.

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

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

Exhale, soften through the knees

as you send the heart
forward and we can relax the

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

Maybe bringing back
that 360 breath here.

After three breaths,
tuck your chin to your chest,

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

Capturing the right knee,

bringing the
right foot to the earth.

You have a couple options here.

You can hook the left
elbow to the right knee,

sit up nice and tall.

Right fingertips come behind,
option one.

Option two, take the outer edge

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

Right fingertips behind,
we sit up nice and tall.

Breathe deep.

Maybe closing the eyes 
for a moment to imagine

this energetic channel,

this line of the spine.

And then we'll 
come through center

and take
it to the other side.

Bend the left knee.

And you have two
options here for your twist.

Again, just inviting the

inward attention,

finding an opportunity 
here to focus on

what's happening inside.

Thinking about the spine,

your organs here.

Breathing wide into the torso.

Observing any
sensation that comes.

Taking stock, alright, release.

Soles of the feet come
together for Baddha Konasana.

Benji does a great
big stretch here as well.

Sit up nice and tall.

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

yourself a little
massage in the ankles,

the achilles, or even 
the arches of the feet

if that feels good.

Lovely.

And then we'll release this and

we're gonna come
back to lying down.

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

Just have your block handy.

Hey buddy.
(kisses Benji)

Thanks for being here.

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

and prepare for Setu Bandhasana,
a little Bridge Pose.

So palms are on the
ground here to start again.

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

And when you're ready,

we're gonna start
peeling up through the tailbone,

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

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

then slowly lowering
them all the way down.

And again with your breath,

inhaling to slowly
lift the hips up high.

(chuckles at Benji) 
And exhaling to slowly lower.

Now, that's a great spot.

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

we're gonna take the block

and bring it underneath 
the sacrum here

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

Low, medium, high.

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

And then we're just gonna take

one leg all the
way up to the sky.

Let's start with the right,

keeping the left
foot on the ground.

Breathe.

And then lower 
that leg down, switch.

Left leg reaches up high.

And switch.

Right leg reaches up high.

This time keep
the right leg up here.

Use your hands on the ground

for some stability and
we'll slowly bring the left leg up

to join for a
little Waterfall pose.

If you're close to a wall and

you want to switch
to legs up the wall here,

that would be great.
That could be wonderful.

And we're breathing here.

This can absolutely be
done without the block too.

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

You got this.

Beautiful, slowly bend
one knee then the other.

Place the feet
back down to the earth.

We can remove the block.

And now we're gonna come into
our reclined Baddha Konasana.

So same shape we just did,
soles of the feet together.

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

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

We take a deep breath in.

And a long breath out.

And Benji just did a
nice long exhale too.

Great job, buddy.

So you can stay here to close

or you can come back
to the fetal position,

which is what I'm gonna do.

And this time we
can use our props.

So we can use a
blanket for a pillow.

If it happens to be 
chilly in the season

or the place
where you're practicing.

Maybe you wrap your
whole body in the blanket.

Come into that beautiful cocoon.

Connect with something

bigger than yourself here
in this final moment.

Whatever that means to you.

So this is our final pose.

Coming back into
the fetal position.

And I actually love that
about traditional Shavasanas.

It really is, right?
The Corpse Pose.

You really take a

symbolic gesture of surrender.

And I love just that we end

the phase or the cycle of
our practice with that.

So I'm gonna do a
version of that here today.

So come into
your fetal position.

Really take a good moment
to get yourself comfortable.

And don't worry
about getting too tired.

You can shake your body and

take some energetic breaths
when you're done with this.

But do give yourself a
full chance to relax here.

If you're practicing
this in the morning,

maybe it's a great moment to
just plant the seeds for your

day and for this
next cycle of the moon.

If you're practicing
this in the evening,

perhaps it's a wonderful
opportunity to allow your body

to relax and to give
thanks for this past cycle,

for this past day.

As you prepare your mind and

your heart and your body

for the journey 
of this next wave.

Alright, I'm gonna stop
talking here and just allow us

a couple quiet breaths
here before we sign off.

You can close your eyes.

Inhale lots of love in.

Exhale lots of love out.

Keep it going.

And if you're feeling
really just like, oh,

you're starting to just
now seep into this solace,

this quietness,

pause the video
and stay here longer.

But if you're
ready to wrap it up,

we'll slowly use the top
hand to press into the earth,

then the bottom
hand to support,

and we'll come back
up to a comfortable seat.

Bring the palms together
at the heart, Anjuli Mudra.

And we inhale, lift the
thumbs up to the third eye.

And we exhale to bow fully.

Closing this session,

I wish you just all the
nourishment and love and

friendship as you step into

what's ahead, 
the next cycle,

whatever it may bring.

Thanks for sharing
this practice with me.

Namaste.

(upbeat music)