(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)