Yoga Care Package Self Confidence

(tranquil music)

- Welcome my friends, let's
begin at the top of the mat.

Bring your feet really together.

We'll start in Mountain Pose.

Again, arch to arch,
take a second

to just send
awareness to the feet.

Really pay attention,
you might lift the toes.

And really there's
no right or wrong here,

just to connect, right,
with the feet.

Find those yogi toes.

And then when you're ready,

drawing energy up through the
front body, lift and lengthen.

And then grounding
down through the back body.

Take a second to
nod the head yes and no,

and maybe take
some neck circles here

by drawing big
circles with the nose,

but still stay
connected to your feet here.

Just easing into this practice.

It's not a long practice
today so take time to connect.

Use your breath as a tool

to really focus
on what's going on

in your mind
and your body today.

And after you have
taken care of the neck,

align head over heart,
heart over pelvis,

close your eyes if
you're feeling brave,

and stand up nice and tall.

Turn the palms
face out and continue

to stay connected with the feet,

drawing energy up
through the front body

and grounding down
through the back body.

Then in our Mountain Pose today,

feet firmly planted in
the earth, heart lifted.

We take a second to
just slow down the breath,

make the inhalations longer,

and even them out
with your exhalations.

And just take a quiet moment

to stand confidently
in your own shoes,

stand confidently
lifting through your dear heart

and stand confidently

accepting who you
are and where you are

right here, right now.

Keep breathing.

And stay present,
use your breath.

Big inhale when you're
ready to bend the knees

and reach the fingertips up.

Big, full body stretch here.

Maybe slight back
bend if it feels right.

Feel the skin of
the belly stretch,

then lengthen the tailbone down.

Big breath, exhale,
Forward Fold all the way down.

And take a second here to
bend the knees generously,

shake the head again,

find a little
movement that feels good.

You might walk the fingertips

to one side of your yoga mat

and then the other,
breathing deep.

Then after a
little bit of movement,

bend the knees,
plant through the heels,

and tuck the
chin into the chest,

slowly roll it up all the way,
up, up, up, up.

Fingertips are gonna come all
the way back up to the sky,

big, full body stretch.

And then exhale all the way
down, Forward Fold, same thing.

Couple breaths here
to find what feels good.

Stretch out the places
that need some love here.

Just lingering here for couple
more breaths, Uttanasana.

Bend the knees, send
some love to the lower back,

then maintain the strong
connection with your feet

as you tuck the
chin into the chest

and begin to
roll it up once again.

And this time as you
roll up through the spine,

we're gonna take the
hands to the waistline here

and shift the
weight to the left leg.

Start to open up
through the chest,

so really opening up the chest

kind of as if you had a
chest plate here, you know?

You can put a big
emblem or initials on it.

And we're just gonna slide
the right knee all the way up.

So working on balance here,
breathing deep,

open, open, open.

And then slowly release.

So we're really
wanting to maintain this lift

up through the front body and
grounding through the back body.

But we're starting to really
open up through the chest

here again now
with the left side

peeling up,
connecting to our balance today

engaging all the
muscles in the legs

and lifting up
through the sternum.

And then one more
time on each side.

Peeling up, lengthen
through that left hip crease.

Maybe this time you
rotate the ankle one way

and then the other.

And then other side.

Last time.

Slow and steady, maybe
rotating the ankle one way

and then the other.

So again, I'm activating
the upper back body

elbows pulling back,
opening up kind of superpower,

superhero pose here.

Superpower.

And then we release, great job.

Release the hands,
fingertips come down to come up.

Big breath as you
sweep the arms all the way up

and overhead, smile.

Then exhale, let it go.

Open through the
chest as you Forward Fold

all the way down.

Great, this time
inhale, halfway lift.

Find length.

One solid breath cycle in
and out here as you refine.

Open through the chest,
again think about

pulling the elbows
back, back, back, back, back.

And then on an exhale,
Forward Fold.

Great, this time,
bend the knees,

fingertips come to the mat,

we're just gonna
slide the left foot back

to a nice low lunge.

Lower left knee on the ground,
front knee over front ankle

and then walk
that right foot out

so you have lots of space.

Alright, once you feel like
you have your foundation,

tuck the chin into the chest,

open up through the shoulders
and find length in the neck.

Big breath in.
Big breath out.

Make sure you're not
crashing onto your fingertips,

but starting to
tap into that core.

Big breaths here.

And then exhale, reverse it.

Pull it back, flexion
through that front foot.

Breathing deep here as you
draw the chin to the chest.

And then rolling
through that right foot,

come all the way
back to nice low lunge.

This time option to
lift the back knee up.

Now, loop the
shoulders once again,

open through the chest,

hug the lower ribs in,
and breathe deep.

Beautiful, now plant the palms,
keep the navel drawing up

as you step the right toes back,

Plank Pose.

Breathing deep here, refine,

find length,
don't let the hips drop

careful not to lift them up

but find that head, heart,
pelvis connection.

Take one more
deep breath in here

and then slowly lower all
the way down to the belly.

Flip the feet, press
into the tops of the feet

press into your pubic
bone and we open the heart

once again pulling
elbows back, Cobra.

Inhale in, open the chest.

Exhale, release.

Gorgeous, curl the toes under

press up to all fours.

Take a deep breath in.

Curl the toes under,

exhale, Downward Facing Dog.

Awesome work.

Take a couple
moments here to work it out.

Tops of the shoulders
roll away from the ears.

Find length in the side body.

Awareness all the
way through the crown.

Big breath in.

Big breath out. Beautiful.

Then we're gonna just walk the
two big toes to the midline

and then when you're ready
nice and easy nothin' fancy

just step that right,
excuse me, left foot up

and lower the right knee down.

And then you have a
couple moments here,

take your time to
really find your foundation

so walk that left foot out.

Check out what's
going on with the hip flexor.

Psoas muscle, so no rush here.

So nice long smooth deep breaths

that only you can
provide for yourself

as an act of self care.

Power tool of pranayama,
of the breath.

When you're ready

come light on the
fingertips a little bit here,

breathing deep,
pulling left hip crease back,

open the chest, find length.

And then when you're
ready exhale, reverse it,

send the hips back.

Left toes towards the sky.

Stretch it out.

Inhaling deeply
and exhale completely,

rolling through
the left foot now

coming nice and slowly back.

Option here to
lift the back knee,

and then when you're ready,
loop the shoulders,

inhale, look forward,
smile, open the chest.

And then exhale, plant the palms

keep the navel drawing up.

Press away from your yoga mat,

so I'm not collapsing
down and the stepping back,

I'm pressing away and then
stepping the left toes back

nice and strong and in control.

Big breath in. Big breath
out as you slowly lower down

belly to Cobra or
Chaturanga to your Up Dog.

Take a deep breath in
here as you open the chest

feel that length
in the front body

grounding through
the shoulder blades,

and then exhale, Child's Pose.

Knees together, heels together,

send the fingertips all
the way back towards the toes

and take a rest,
three full breaths.

Last breath.

And then we slowly
reach the fingertips up.

Come back to all fours.

Inhale in here.

Exhale, curl the toes
under and send it back,

Downward Facing Dog.

Great, inhale in deeply.

Exhale out through the mouth,
let something go.

Awesome, find some
movement that feels good here

and then in your own style,
rock your style,

you might walk the feet slowly

you might bend the knees,
hop, float, jump to the top.

Maybe you do a little boogie.

Maybe you have attempted a
hop and it's very humbling,

so you laugh it off.

We'll meet in Forward Fold.

Deep breaths, guys, in and out

like you mean it.

Honoring the
power tool of the breath

that lives inside,
that keeps us going.

One more big breath
here in Forward Fold.

Super calming for the
nervous system, grounding.

Great, then bend
the knees and inhale,

halfway lift, this time
send the fingertips back

airplane arms, as
you find that length.

Inhale, halfway lift.

Exhale, release, all the down.

Inhale, Chair Pose, cultivate,

create a little space
between the heels here

as you send the hips back,
stay nice and low today

and open up through the chest.

Now all this opening
we've done through the chest

here and lengthening, keep it
here as you challenge yourself

Utkatasana, Chair.

Big breaths.

Beautiful, bring
the palms together.

Seated twist.
We're gonna inhale

lift the sternum,
cultivate all that length,

strength by sinking in deep,

and then we'll twist to the left

whenever you're ready
bring in the outer edge

of the right arm to the
outer edge of that left leg.

Sit back into the hips.

Try to bring the
knees over the heels here,

breathe deep as
you create space.

Maybe bottom
hand comes to a fist

you find a
little resistance there,

breathing deep.

And then exhale, release,

all the way back to
center, Forward Fold.

Great, deep breath in.

Long breath out.

Here we go, bend
the knees generously.

Inhale, Chair Pose, big breath

as we sweep the
arms all the way up,

sink nice and low, smile.

Then palms come
together whenever you're ready

we inhale, find
length through the front body

and exhale, twist to the right.

Bottom hand might
become a fist here,

might be helpful to find a
little length here in the spine.

Remember, the
knees are an indication

of what's going
on with the hips,

so try to keep
the knees in a line,

sit down nice and low,
one more breath in.

Great, and then
exhale release everything.

Inhale, halfway lift,
long beautiful neck.

Exhale, fold.

Tuck the chin into
the chest, soft knees,

slowly roll it up.

Take your time, you
might close your eyes here.

So therapeutic to just
take this time for yourself

and really feel.

So if you're a little nervous
or anxious about anything

before you
started this practice,

this is an opportunity to
just transform that energy

so that it can be
something that is useful

and supportive for you
so you can feel confident

and ready to
rock your best self.

Eventually we roll
up to Mountain Pose.

Find a nice lift,

not just with
the sternum this time

but right through
the armpit chest

and sometimes it's nice to
bring the thumbs right here

to just give yourself a little
self-adjustment and lift.

And close your eyes
and observe your breath.

Great work, soft knees, inhale.

Sweep the arms up
towards the sky, big breath.

Exhale, Forward Fold,
down you go.

Inhale, lift up halfway.

Exhale, fold.

Fingertips come to the mat,

we're gonna step
the left foot back,

lower the left knee.

Inhale, sweep the arms
all the way up and overhead.

Building again, this
practice of not just shapes

but embodiment of the pose.

So think upward
current through the front body,

grounding through the back,

strong foundation, big,
big open heart, open chest.

Inhale.

Exhale, release.

Gorgeous, plant the palms,

curl the back toes under,
lift that back knee,

and we'll move
through a vinyasa here

or you can take it
straight to Down Dog.

Nice and easy,
moving with the breath.

We'll meet in
Downward Facing Dog.

Tops of the thighs
have this inner rotation,

shoulders have an
outer spiral, outer rotation.

Deep breath in.

Deep breath out.

Great, when you're ready,
nice and easy,

step the left foot up

lower the right knee down.

Anjaneyasana, here we go,
find your footing

and when you're ready
big inhale to sweep the arms

all the way up and overhead.

Open the chest, find
that support from within,

that containment in
the torso as you zip up.

Big breath in,
own it, own it, own it.

Big breath out as you slowly,
with control,

so squeezing your
thighs in the midline

as you rain it down.

Awesome, curl
the back toes under,

lift that back knee,
step it back,

opportunity for
one last vinyasa here.

Feel free to
take it or leave it

depending on how you feel today.

Downward Facing Dog.

Big breath in.

Big breath out.

Awesome, this time
we're gonna walk the feet

just right to the midline,
or to the middle of your mat,

excuse me, and then from there,

inhale, halfway lift.

Exhale, fold.

Now this time bend the knees,

fingertips are gonna
go out left to right,

and then we inhale, sweep
the arms all the way up,

this time really taking up

some mega mega
awesome space here.

And then gathering it all in,

and then down
towards the heart, Namaste.

Beautiful.

Turn lengthwise on your
mat and we'll nice and easy,

heel-toe, heel-toe, or you can
hop the toes all the way out.

Standing wide-legged
Forward Fold.

So bring the two big
toes to spiral inward

and you can really feel this
awesome spiral in the hips.

So we start at the bottom

and slowly work our
way up, up, up, up, up.

And so there is gonna be
a lot of different options

to finish practice today,

so I'll guide you
into a couple options

and then ask you to
listen to your heart

and tend to whatever
it is you need today.

Mindfully, safely, and
in the most loving way.

So we'll start by
turning the two big toes in,

really feeling
that strong foundation

engaging through
the inner thighs

and hands will
come to the waistline

as you inhale, come
into your superhero posture.

(chuckles)

Now I like to really promote
being present and leaning in,

accepting what is,

but sometimes
there's this opportunity

to use your mind

and your intention

to positively make change.

Another way of saying that,
you might have heard it before,

is called fake it
'til you make it (laughs).

So I like this power pose here

and I like the mantra,
"I am confident"

because you're not
always feeling confident,

but instead of saying
things that don't support us,

we take the time
to say things that do,

and sometimes fake
it 'til you make it,

until you're like, "Dang!"

"Look at that arm muscle!"

Or whatever it is, right?

Okay, so you're
standing here in your power pose

breathing deep, wondering,
"What is Adriene talking about?"

(laughs)

You're gonna
take a deep breath in,

find this lift
through the front body.

And then when you're ready,

slowly keeping the
spine long and the back flat

as long as possible,

come down halfway.

So pull the elbows back,

activate through the upper
back body and breathe deep here

sitting bones
shining left to right.

Take one more deep breath in.

And then exhale with control,
with grace even

release the fingertips down,

you might use a
chair or block here,

to bring the earth up to you,

or you might bring the
fingertips right to your mat.

Then continue the
journey down trying best you can

to maintain this length in
all four sides of the torso.

We're coming into a wide-legged
standing Forward Fold.

Hello amazing tree
behind me, wow.

So, from here, you
might just breathe deep.

You might take a moment
to twist, if you're like,

"I know I need that."

If you have an
inversion practice,

you might slowly
work to bring the hands

in line with the
arches of the feet

and then eventually one day

keep the elbows
really square here

and eventually one day
bring the crown of the head

down to the earth.

And even if you
don't pick the feet up,

this is a nice
place to work towards.

So we're working here
for about five breaths

long, smooth, loving breaths.

Refining, listening,
paying attention.

Then wherever you are, take
one more nice long deep breath,

and the use your
exhale to slowly come back.

W alking the palms out,
fingertips up.

Then connect to
your center, your core,

we'll find a little
softness in the knee,

so careful not to lock 'em out,

and then when you're
ready hands come to the waistline

so we're using the
core again and the feet,

and then slowly coming back up

just the way we
came down nice and slow

really making sure to not put
it into the lower back there

but stay
connected to your center.

Ah, and then feel the
awesome sensations of yoga.

(laughs)

Beautiful energy,

blood flowing
opposite direction.

Nice and slow, we're gonna just

slowly bring the heels right
underneath the hip points,

but keep the toes out, so
heel-toe all the way back in.

And you can stay where you're at

or turn to the
side one more time.

And then nice and easy,
I'm gonna,

so my toes are kinda
spilling off the mat here,

I'm slowly gonna keep
an awareness of that lift

and send my fingertips down,
kind of like a big plie,

and I'm gonna come
into a nice low yogi squat.

Squawck. (laughs)

Plug the shoulder in,
bring the palms together,

Namaste, and then press
the elbows into the legs

and squeeze the
legs into the elbows.

Then whether or not you can come
into this exact shape or not,

find a modification
that works for you

and find an opening
through the chest, the heart.

This expansion.

And align your
head over your heart,

and your heart over your pelvis.

And wherever you are,

take a moment to
connect with your breath

one last time
before we hop off the mat

and into the
rest of our busy day,

take one last
time to close your eyes

and take the biggest
breath you've taken in all day.

And on that
exhale we'll release,

press into the heels

swim the
fingertips around behind,

and slowly come to seated.

Send the legs out long,

palms come to the earth,

I'm just gonna windshield
wiper the legs a little bit

left to right.

Keep a lift and openness
through the heart, the chest,

we're not collapsing here.

Breathing deep.

Give thanks for your body,

for this time that
you took to connect

with what's important.

Eventually, we'll come
all the way onto our backs

and go ahead and
squeeze the right knee

all the way up
towards the chest,

whenever you're ready so you
have one leg in and one leg out.

Interlace the fingertips,

keep (audio cuts out)

and I like to end on
the back for this one today

because I want you to
feel supported by the earth.

I want you to take these
last moments for yourself

to really fill your
cup with what feels good,

conscious energy,
conscious breath.

Calming the nervous system,
quieting the mind.

Take that right knee over

towards the left
side of your yoga mat

find a twist here, supine twist

breathing deep.
Maybe take your gaze

out beyond your right
fingertips, or close your eyes.

And rolling back through center,

squeeze the right knee up,
and then we'll switch,

sending right leg out

and squeezing left
knee up towards the chest

whenever you're ready.

You bring the breath,
nice conscious breath.

When you're ready
taking that left knee

over towards the right side,
opening up into your twist.

Nice and easy.

Awesome work, and then
rolling back to center.

Hug the left knee
up towards your heart.

Then allow the
right knee to join,

big squeeze here, big hug as
you snuggle the shoulder blades

underneath the heart space.

And then from here I'd like
you to bring the palms to the

knees and then send the knees

out towards the
front edge of your mat.

Just finding neutral

spine here, really
letting the lower back come up.

And then from here,
I'd like you to dig deep

and ask yourself what
do you need right now?

Besides a margarita
and a million dollars.

No, what do you need
(laughs) just kidding.

What do you need right now,
maybe some yogi bicycles

to wake up your core,
fire up that,

the center, sorry, your
Agni is what I was gonna say.

And that way before savasana,

or maybe you take a Bridge Pose

or a Happy Baby, maybe you come
to a reclined Cobbler's Pose

or maybe you're ready to
rock and roll all the way up

and into meditation.

So really, this is an
opportunity for you to

ask yourself what do
you need, and listen.

And then be
confident in yourself

knowing that
you've taken this time

to really
connect to your breath,

and your body and
the more we do this,

the more we're able
to develop our intuition.

And the more we're able to
listen and develop our intuition

the more we can
trust our hearts, our guts,

trust ourselves
and be confident.

So, I'm gonna leave you to it,

but before that we'll
bring the palms together

wherever you are, and bring
'em right up to the third eye.

Inhale in.

And exhale.

Inhale, whisper
quietly to yourself,

"I am confident."

Thank you for sharing
your time and your energy

and your awesome self with me

and the rest of the
Yoga With Adriene community.

Have an awesome day,
you got this.

Namaste.

(tranquil music)