– Hello, everyone and
welcome to Yoga with Adriene. I’m Adriene and this is Benji. Today we have an
awesome full yoga class for you to practice at home. This practice is a
self love practice. It’s very special
because it’s a little homage, a little tip of the hat to the 2017 Find
What Feels Good Roadshow. It’s my intention that you
return to this practice regularly and I hope
that it helps you. So hop into something comfy, look what I’m wearing today, and let’s get started. (upbeat music) Alrighty-roo. We’re gonna begin
our practice today lying flat on our backs. Take your time getting there. Come on down to the ground. Lay down, lie down. Tuck your chin slightly. Just let everything
go here for a moment. We’re gonna kind
of ease in today, take a moment to empty our cups so that we can fill
it lovingly, consciously. When you get down low let your arms and legs
just relax, close your eyes, and allow my voice to guide you. We can’t always have the perfect
time and the perfect space to do the perfect practice so whatever’s
going on around you or whatever’s going on inside just take a deep
breath in and accept it. Maybe tap into a
little inner smile. Again, if you can,
close your eyes so you can just
help yourself go inward. Letting go of all the things that absorb our attention
for now that are external. Politely putting them on hold as you relax your body and
begin to deepen your breath. Today’s practice is about tapping into the resource and the magic and the
power of a self love practice. Lord knows it doesn’t come easy, but with the tools of yoga
and with the community here, with Yoga with Adriene,
we can remind ourselves and continue to
remind each other to keep circling
back to this super power as I have been calling it and create a self love practice and a relationship
with self love that really resonates to you. One of the beautiful
things about this community and about Find
What Feels Good yoga is it promotes and
is built to inspire. My main mission is to inspire authentic self esteem, authentic self care, authentic self love. How you move
today is everything. As you begin to
lift your left hand and place it on your heart notice how you do it. Can you be creative,
can you move slow, can you really feel it? Then same thing
with the right hand. Don’t just bring it to the belly because that’s
what Adriene said. Slowly, it helps to slow the
tempo down and close your eyes. Bring your right
hand to your belly. You’ll land with the
left hand on the heart and the right hand on the belly. Allow your elbows and
shoulders to stay relaxed here and start to breathe a
little deeper into your hands. Feel, perhaps, the rise and
fall of the breath grow here. (deep breathing) You don’t have to do anything and you don’t have to
become someone you’re not, which is kind of the theme of
our upcoming 30 Days of Yoga if you’re doing
this in real time. Next January we’ll be
talking more about this but you don’t
have to do anything. Just honor your truth,
whatever it is today, as a way of
cultivating self love practice that’s unique to you,
that’s authentic. Take a deep breath in and
start to wiggle your toes. Bat the eyelashes
open to a soft gaze. You’re gonna slowly rock the
head gently side to side, ear to ear. See if you can
keep it nice and slow. Filling your cup
really mindfully and lovingly. This practice of self
love has been attributed or kind of has this
stigmatism of being bad or like oh, I have to do this
because I’m in survival mode. This practice is a
little bit of inspiration to implement self love as a regular part of your life. You’re not doing
it because you’re already feeling destroyed, even though that
happens, of course. But building a life of
self love with confidence and in a way that
feels really unique to you. Bring the head back to center. We’ll bring the palms
down gently at our sides now. Press into the earth. Press, press, press. You’re gonna turn the
toes up towards the sky, engage the legs. Inhale. Then exhale S-H
sound out through the mouth as you drive the
navel down to the earth. (shushing) You should feel the core,
the abdominal wall, engage, empty, empty, empty. (shushing) Then inhale, big breath in. (inhaling) Then again, exhale,
navel down to the earth. (shushing) Empty, empty,
empty, empty, empty, empty, empty,
empty everything out. (shushing) Big breath in.
Press into the fingers. (inhaling) On your last one, S-H sound. Empty, empty,
empty, empty, empty. Navel’s drawing down. I hope you’re feeling this in the core
abdominal wall zipping up. From there lift your
knees either one at a time or both together up towards
your chest or your heart. Yeah, baby. Then scoop
the tailbone up a bit. Then your
intuition is always right. Usually right.
Give yourself a big hug. Find what feels good. Develop a deep
listening with your intuition. Rock a little side to side,
make noise, breathe deep. Try to take nice,
conscious breaths here. Then as we get going
we’ll control the breath, anchoring the mind in
this pranayama practice. Such a amazing tool
for self love practice. Instead of
spiraling out of control we kind of spiral in,
gain control of our breath, tell the brain it’s all good, we’re worth
loving and worth living and nothing else. Slide the hands to
the backs of the legs. Lift the shins just a bit.
Create a little space and you’re just
gonna give your hamstrings a little wake-up call. (slapping) A little pat down. Hey, yo. Then anchor navel to spine. Aw, Benji! You came to this, huh? Anchor navel to spine again just like you did
with the shh S-H sound. Engage from your center and then you’re
gonna rock slowly up and down the
length of your spine. With practice
this becomes easier, but in the early days it can be like,
“I don’t know if I can get up.” Massage up and down
the length of the spine. Then you’re gonna
come all the way through when it feels right
and come to all fours, Tabletop Position. Mmmm.
Thanks for joining me, buddy. Come to Tabletop Position and find a strong connection from the crown to the tail. I need to articulate, sorry. What does that mean? Find a strong articulation
from the crown to the tail. Well, start with the hands. Open them wide. A lot of people
tend to narrow here so give yourself a
good amount of space. Same with the knees. You’re wanting to
stack the bones here. (whooshing) Lift your front body up to
meet the back body by inhaling and exhaling S-H sound. Draw it back towards the spine. (shushing) Press away from your yoga mat.
Keep emptying it out. (shushing) Long neck. Then we wanna create
a healthy flow of energy that runs from
the base of the spine all the way up
through the crown. If the neck is dropping here,
feel free to peek at me. Then we’re
cutting off that energy. It’s not a healthy flow. So gaze straight down, lengthen, and try to keep this in mind
throughout our whole practice. Aight, we’re gonna test this
by curling the toes under and drawing the
navel up to the spine. First with the S-H sound. Inhale.
Exhale, draw it up. (shushing) Press away from your yoga mat. There’s no collapse in
between the shoulder blades. Quite the opposite.
We’re lifting the heart space up between shoulder
blades left to right. One more time we’ll test it out. Inhale. Exhale S-H sound but
this time lift your knees, let them hover. (shushing) Draw the navel up.
Empty, empty, empty. We’re here for three. Feel that heat, that shake. It’s not a sign of weakness. It’s a sign that you’re alive. Two and one, lower. Come on to the tops of the feet. Drop the belly. Inhale. Open the chest forward. Ah. Cow Pose. Old familiar friend. Cat Pose, round through. Now moving with
your breath, my darlings, inhale to drop the belly. Open the chest. Find length.
Exhale to counter that. Chin to chest, navel
draws up, find length. Keep moving on your own. If you feel brave,
close your eyes. Bump the hips from
one side to the other. Just take a
couple cycles of breath to find movement
that feels really good and that feels really you and that feels
really awesome today. Move slow. Might do a Child’s Pose. Might go in circles. Might come forward. Waking up through
the neck, the shoulders. Then you’re gonna take this little choreography
that you’ve developed, this movement that
has some self expression, and that’s what’s gonna take
you up into Downward Dog today. You’re not taking orders from
me or from anyone on a video or as a teacher, but listening to
that inner teacher, honoring that voice within,
your body intelligence. That’s how we’ll make
our way to Downward Dog. Breathe like you
love yourself here. Inhale lots of love in and exhale lots of love out. (exhaling) Inhale lots of love in. (inhaling) And exhale lots of love out. (exhaling) Then turn here.
Stick with me. I know our arms are tired. Turn to look at the
video and look at my pants. (chuckling) Self love, that’s what’s up. Bring your gaze back to center. Bend your knees. We’re gonna do slow steps. You’re gonna cross the
right foot over the left, walking to the top, and then
left foot over the right. As you do this pay attention
to the nuance of it all. Stretch through
the fascia of the foot. Stretch all the way
up through the back. Everything. Awakening. It’s a very humbling move from the back of
the mat to the front. When you get there,
feet hip width apart. Bend the knees. Find Uttanasana,
Extended Forward Fold. This move from the back of the
mat to the front of the mat, it’s very humbling. Can be a little
challenging or forced. So this practice
really just honors that, invites you to find humility instead of forcing. Clasp the elbows.
Rock a little side to side. Make sure you’re
breathing deeper. Four breaths now with
your head below your heart. (exhaling) Shake the head loose. (inhaling) Then release the arms. (exhaling) Bend the knees and tuck
the chin into the chest. Roll it all the way up
to Mountain nice and slow, feeling every
nuance best you can. Stay present. Really root down
through your feet as you stack up through the
spine and stand nice and tall. Whatever you need
here go ahead and take it, fix whatever you need. Each time you
come to Mountain Pose, and this goes
for every practice, see if you really need that. Do you really need to do the
movement that you’re doing or can you kind of surrender, root down through the
feet and stand up tall? If the answer is yes,
I need to fix my hair or I need to
brush it, that’s fine. But in time just
keep that awareness. Do I need that extra movement? So we talk about these
headlights on the hips a lot. Imagine I’m not
just shining forward but shining up towards the sky. Lift your chest and imagine
this whoosh of energy up through the front body and this
grounding through the back. Balance out these
two opposing forces here. Stand up nice and tall. Tadasana, Mountain Pose. Close your eyes
and shift your weight a little front to back. Really feel your feet
grounding into the earth and allow your breath
to ground you, as well. So nice, full,
conscious pranayama. Maybe close your eyes
again if you’re feeling brave. And then we’ll find stillness. Head over heart,
heart over pelvis. On your next big
breath lead with the thumbs. You’re gonna inhale,
reach the thumbs forward and then up and then back. So a big V here like
you’re holding a big beach ball. Then inhale, lift the chest. Then exhale, take that big beach
ball over towards the left. Side body stretch. Breathe.
Connect to your center. We’re gonna
practice that by inhaling and then exhale S-H sound. Draw your navel back
to support your spine. Here we go. (shushing) Feel that contraction
engaging your center, your core. You got it. (deep breathing) Slowly bring it back to center. We’ll do the same
thing on the other side. Inhale. Exhale. Stay grounded
through your feet as you take your big
beach ball over to the right. Notice if you’re kinda
dropping off in the neck here. You wanna maintain that length. We don’t wanna pinch it because we wanna
create this clear path for the energy to flow. Nice healthy flow.
Here we go, inhale. Big stretch, big breath.
Then exhale, S-H sound. Navels draws in. (shushing) Focus on the sensation
rather than the shape. Keep length from crown to tail. Awesome. Then slowly bring it back up. Here we go, big inhale. It’s a celebration. Exhale, Ujjayi,
clap the palms together. (exhaling) Down you go.
Forward Fold. Ardha Uttanasana, Halfway Lift. Inhale, lengthen your version. Then exhale to Fold. Awesome.
Bend the knees. Fingertips come to the mat. You’re gonna step
just the right toes back. Lower the right knee down. Breathe here, stretch. You can walk the right knee
back a little if it feels good. Make sure front
knee’s over front ankle. Breathing deep. Maybe soft, easy movement
here as you find a little wave. Then when you’re ready,
squeezing your thighs together protect the SI joint by really hugging
everything into the midline. Then inhale, take that big
beach ball up and overhead. Press into the top
of the back foot firmly. Root down through
the top of the back foot. Then let everything kind of
squeeze and lift from there. The left knee
might splay out here so we wanna squeeze, check
that, hug into the midline. Then big beach ball here. Inhale, lift everything, squeeze
and lift, squeeze and lift. Then you’re lifting so much. Imagine someone’s lifting you up from the
fingertips of the wrist. You’re gonna lift,
straighten that front leg, and then paint a wall down as you come into
a Forward Fold here. Front leg straight, left toes really flexing
towards your third eye. I said front leg straight
to get you in the posture but now bend the left knee or
a little micro bend at least and press into the top of
the back foot and breathe. Then on your next big inhale
drive your heart forward, look forward, lengthen,
and then exhale, fold again. Awesome.
Roll through your left foot. Really articulate.
Find grammar of the feet today, so really roll through
the soles of your feet. They carry us. We come back to
that nice, low Lunge. Right hand’s
gonna come to the earth. Left fingertips all
the way up to the sky. Big stretch.
Reach, reach, reach. Inhale. Then exhale to come back. Awesome. Plant the palms,
curl the back toes under. Lift that back knee and then
inhale, open the chest forward. Then exhale,
step the left toes back. Plank Pose.
Breathe deep. Press away from your yoga mat.
You got this. We’re gonna create a little
heat here to warm up the body. Nice and strong. Left fingertips
touch the right shoulder and then put ’em down. And then right fingertips
touch the left shoulder, put ’em down.
Then back and forth. The key is to keep your gaze
down and slightly out in front to keep it going, to zip up
through the abdominal wall and try not to move your hips. I know it’s impossible. (whooshing) Speed it up. Then release it and slowly
lower all the way to the belly. Oh, yeah. Slide the hands in
line with the ribcage. Tug ’em back. Squeeze the elbows
into the side body. Press into your foundation
to inhale, lift up, Cobra. Exhale to fold. Twice more.
Inhale, Cobra. Tug the hands back.
Heart drives forward. And fold. Find more ease here, more sukha. Inhale. And release, folding
forehead to the earth. Awesome, curl the toes under. Lift the kneecaps,
tone the quads. Here we go. You’re gonna press
up into your power. When you do you
can do this to yourself or you can quietly
whisper, “I am strong.” Here we go, inhale. Exhale, power up.
Press into your power. Quietly whisper, “I am strong.” Downward Facing Dog. Awesome.
Hips up high. Bend the knees.
Pedal it out. (exhaling) Stay present with your breath. This time we’re gonna cross
the left foot over the right and slowly walk criss-cross
all the way to the top, waking up through
the Achilles, the calf, the IT as you cross, criss-cross
all the way to the top. Forward Fold. Inhale, Halfway Lift. Exhale, Fold. Really root to rise here. Inhale, lead with the thumbs.
Reach for the sky. Ground through the feet. Inhale. Exhale, clap the
palms together, Ujjayi. All the way down you go. Forward Fold. Inhale, Halfway Lift,
your version. Tug the shoulders
away from the ears. Long neck.
Exhale, Fold. Great, bend the knees.
Fingertips come to the mat. This time slide
the left toes back or step the left toes back and then lower the
left knee to the ground. Take your time. Front knee over front ankle,
start to stretch it out. Wake up your body, your container, your vehicle. Walk the left
knee back if you like. Check your front
knee and front ankle. You may just stay low. If the Crescent is
too much for you today squeeze to the midline here,
work on that stability. Otherwise let’s give it a go. Squeezing and lifting we’ll press into
the top of the back foot and reach the
fingertips up high. Big beach ball up and overhead. This is to encourage
this external rotation of the shoulders
so wrapping the shoulder blade
around and behind. Then give yourself an image.
It just helps to have an image. Go through your checklist. Then squeeze inner
thighs to the midline. Lift up from the
pelvic floor, Mula Bandha. Uddiyana Bandha,
navel draws in and up. We’re not dumping
weight into that SI joint. Squeeze left knee, excuse me,
right knee squeezing in. Alright, inhale.
Lift, lift, lift. Imagine two little angels
pulling you up from your wrists. Then we’re lifting up from
the pelvic floor so much so that we start to straighten
that front leg with ease. Then palms press forward and we paint the wall slowly
down, down, down, down, down. Awesome. Pull the right hip crease back. Really snuggle that
right femur into place. Flex your right
toes towards your face. Press into the top of
the back foot for stability. Here we go. Inhale, open the chest,
look forward, find length. Then exhale to fold. Breathe deep. Here we go.
Dig into your right heel. Slowly roll it forward. Inhale to open the chest. As you exhale,
plant the left palm. And then big
inhale for your twist. Right fingertips
reach up towards the sky. Really try to revolve your heart all the way up
towards the ceiling. Then slowly bring it back down. Frame your right foot. Loop the shoulders,
curl the back toes under. Inhale, look forward. Lift that back knee. We’re gonna plant the palms. Lift navel up
so think S-H sound. Lift navel up and then step
your right toes back from there. Great. Belly to Cobra or
Chaturanga to Up Dog. Shift forward on the toes. Squeeze the elbows
in and slowly lower. Inhale to open the chest,
open your heart. Exhale to make your
way back, Downward Dog. Awesome work.
Take a deep breath in and a long breath out. Deep breath in and a long breath out as you
slowly lower the knees down. Bring the two big toes to touch. Get your knees as
wide as the yoga mat. Then send the hips back. Child’s Pose just for
three cycles of breath here. Enjoy. Breathe long and steady. (deep breathing) Then it starts within. Even if you’re tired,
feeling like dead weight here. It starts within
your center of gravity. Inhale. Exhale, navel draws up. A little light turns on
and we begin to rise back up. Keep the legs where they are. Right hand’s
gonna come to the center and left fingertips
are gonna come and they’re gonna trace all
the way across your right arm. It’s like you’re
pulling a bow and arrow. You’re gonna pull
it across the chest, press away from your right hand so you’re not putting
pressure on your right wrist. You’re gonna open
up towards the sky. Try to keep your toes together
and the feet pressing down. If you don’t get it as
far as I’m going, all good. Opening, opening, revolving.
Opening from the chest. Inhale and then exhale,
release back to center. Left hand replaces the right and we do the same
thing on the other side. Draw a line with
your right fingertips gracefully across
the arm, the chest, all the way up to the sky. The neck is nice and long. Breathe, inhale. Exhale, come all
the way back down. Awesome work. Plant the palms,
walk the knees in, curl the toes under. Inhale to look forward. Smile. Exhale, lift the hips up high. Downward Dog. Nice work.
Claw through the fingertips. Take a deep breath in. Lion’s Breath, tongue out. (exhaling) Nice, inhale, look forward. Exhale, make
your way to the top. You can do the
criss-cross again. You can do Ragdoll or you can
start to jump or hop or float. Your version. Inhale, Halfway Lift when you
get there with your breath. Exhale to soften and bow. Inhale to reach for the sky. Exhale hands to heart. Length and tailbone down.
Stand up nice and tall. Just take a second to
observe your breath here. Notice how you feel. And then bat the eyelashes open,
bend the knees and let’s flow. Inhale, reach for the sky. Exhale, just rain it
down any way that feels good. Move with your breath. Inhale, Ardha Uttanasana,
Halfway Lift. Your version. Then exhale,
flow with your breath. Awesome. Bend the knees,
plant the palms. Step it back, Plank Pose. Belly to Cobra or
Chaturanga to Up Dog. So to move with your
breath really synchronize here. Be true to your breath. Exhale, Downward Dog. Then inhale lift
the right leg up high as you ground
through the left heel. Three Legged Dog.
Claw through the fingertips. Inhale. Exhale, knee to nose. Step it up.
Pivot on the back foot. Front knee over front
ankle as you rise up strong. Big beach ball up and overhead. Warrior One. Breathe deep here.
Drop your center. Think upward current
through the front body, downward current
through the back body. Big beach ball up and overhead. Really press into your feet. Try to tear the yoga mat apart. Length and tailbone down. Engage the inner thighs
without clenching the buttocks. Inhale. Exhale, Warrior Two. With the breath,
inhale Peaceful Warrior. Right fingertips
reach forward, up, and back. Big breath, big stretch. Then exhale to
Cartwheel all the way down. We’re returning to that twist. Back knee can stay
lifted or you can lower it. As you inhale,
right fingertips to the sky. Exhale. Right hand comes down. Plant the palms,
step the right toes back. Vinyasa. Belly to Cobra or
Chaturanga to Up Dog. Move with
mindfulness, with love. I’ll meet you in
Downward Facing Dog. When you get there take
a nice cleansing breath. Imagine all the people practicing with you
all around the world. Inhale.
(inhaling) Exhale to empty it out.
(exhaling) Anchor the right heel. Inhale, lift the
right leg up high. Three Legged Dog. Breathe. Press into
both palms evenly. Anchor navel to spine
support. Here we go. Inhale, lift the
left heel a little higher. Exhale, knee to nose. Nice, step it up. Pivot on the back foot. Take your time. Remember the
archetype here, warrior. So strong base, strong legs, and then a little bit of grace. Nobility on the top. Big beach ball up and
overhead as you’re ready. Work with the energetics
lifting through the front body and grounding through the back.
Finding that balance. Squeeze and lift. The practice of self love is
the balance of light and dark, up and down. Inhale, lift your chest. Keep the strong
power in the back leg as you open up
Warrior Two to the right. Pull the pinkies back. Inhale. Here we go. Peaceful Warrior.
Reach forward, up, and back. Keep breathing.
Long neck, inhale. Big stretch, big breath. And then exhale to
Cartwheel all the way down. Nice work, here we go. Big twist,
right hand to the earth. Big inhale to lift the
left fingertips up high. Back knee lowered or
lifted but it’s lifted. If it’s lifted, really
reach that right heel back and then bring it back down, frame your left foot,
plant the palms firmly. Navel draws up as you
step the left toes back. Beautiful.
Belly to Cobra. Chaturanga to Up Dog or maybe you go straight
to Downward Facing Dog. Find that external
rotation of the shoulders. Make sure you’re not clenching
in the jaw or the neck. Big inhale. Empty it out. Make your way to the top.
Inhale, look forward. Exhale to step or hop it up. Inhale, Halfway Lift,
your version. Exhale to soften and bow. Inhale to reach for the sky.
Maybe hook the thumbs this time. Exhale hands to heart. Namaste. Great, if the
feet are not together go ahead and
bring them together now and try not to
look down if you do it. So put eyeballs on
the soles of your feet and just try not to look down. See feelingly as my mentor
shared with me, taught me. There’s magic in
what you’re doing. You don’t need
to look, you know. Your body is smart. Then from here we’ll inhale. Then exhale. That same place we’ve
been moving from, the center, you’re gonna
draw it back in space so that your knees have to bend and your bum has to go out and your fingertips have to
come forward to balance it. You’re gonna
squeeze the legs together. Really zip everything up tight and we’ll come
into yeah, a Chair Pose, but don’t think about Utkatasana and trying to get
that perfect alignment. Let’s just really feel it out.
Drop your center down. Send your hips
and your bum back. Squeeze the legs together. Big beach ball out in front. Then just ask yourself
what feels more supportive, rocking my pelvis out or in? Whew, I can tell
you what it is for me. Sit down a little lower. Inhale. Exhale, big open
twist to the right. You’re gonna open right
fingertips towards the back, left fingertips
towards the front. Once you have it
sit down nice and low. Lift your chest, drop your hips. Nice. Now, listen carefully. From your open twist
drop the fingertips down, right fingertips come down, and then we reach up,
standing one legged Tadasana. Lift your left knee up high. If that’s not available to you, you can keep the left
big toe on the ground. No big deal. If you’re in the
standing one legged Tadasana find the balance.
This is your Tree Pose today. This is your Vrksasana. Here we go. Moving with grace, inhale. Exhale. If the
toe’s on the ground you can keep it sliding
on the ground the whole way. If you’re lifted
you might catch some air in a Warrior
Three of your choice. A little Virabhadrasana Three. Maybe you catch some air here. Airplane arms or
reaching forward. If the big toe’s on the ground you just slide
it all the way back and we’re gonna
meet in High Lunge. Maybe you catch
some air, maybe not. We’ll meet here in High Lunge. The back heel’s
lifted this time. Different than Warrior One. Once again we find that
big beach ball overhead. Everyone bend your left knee. Get your center
right underneath you. Then straighten
that leg out again. Alright, here we go.
Inhale, squeeze everything in. Inner thighs to the midline. Exhale. Open twist
to the right again. Right fingertips back,
left fingertips forward. Then Peaceful Warrior here.
Keep the legs where they are. Lift the left fingertips
all the way up and back. Big stretch. This is our self love practice. Bend your left elbow, contract
through the abdominal wall. You’re gonna bring your left
elbow to kiss your right knee. Move nice and slow. Also a little
yoga for the brain. Once you do, I like to
do a sound effect here. (kissing) You’re gonna open up
Warrior Two to the left. Ah. This is a pose we know. Hallelujah.
Peaceful Warrior. Right fingertips
reach forward, up, and back. Big stretch, big breath. Then exhale to Cartwheel
it all the way back down. Find your twist. Right
fingertips reach to the sky. Inhale. Then exhale hands to the earth. Step it back
straight to Down Dog. Maybe you take a
little break here or vinyasa. Moving with your breath always. Paying attention. That’s what
yoga’s all about, right? In Downward Dog
take a deep breath in. Here we go, big Lion’s Breath. Tongue out.
(exhaling) Don’t be shy. Then inhale to look forward and exhale to make your
way to the top, your version. Inhale to Halfway Lift
when you get there. Exhale to Fold. Really drawing the
nose in towards the navel. (exhaling) Great. Inhale. Thumbs lead the way.
Reach for the sky. Exhale hands to heart.
Right in, drop your center. Send the hips back,
bend the knees. Send the fingertips forward. Counter balance.
Squeeze legs together and check out what’s
going on in your pelvis. You got it.
Breathe deep. Give the thinking mind a break. Let your body
intelligence rule here. Make adjustments.
What needs to happen? Here we go,
open twist to the left. You’re doing great. Left fingertips go back,
right fingertips go forward. Sink down a little lower. You got this.
Lower the hips. Nice. Then left fingertips are
gonna go down to come up. This time we rise up
catching the right knee and lifting it up. Or maybe we keep
right big toe on the ground. Big beach ball, everyone. Lots of space in the shoulders. Wrapping the shoulder blades around the back
of the heart space. Breathe deep here. Squeeze and lift,
squeeze and lift. Soft, easy breezy in the face. Maybe slide the right toe all the way back
to your High Lunge or maybe you catch
some air here nice and slow. Use that shh, that
contraction of the navel up to find maybe a
Warrior Three here. Maybe you don’t find
or catch some air today and you do another day. We’ll meet in High Lunge. Find that big beach
ball up and overhead again. Bend the right knee, get
your center underneath you. Hug that left femur in. Inhale. Exhale, open twist to the left. This is the last one.
Open twist to the left. Then right fingertips
reach up and back. Big stretch, big breath. Here we go.
Bend the right elbow. Listen carefully, navel draws in
so there’s that contract again. Strong center. Right elbow to left knee.
Give it a kiss. (kissing) That’s your cue to open
up Warrior Two to the right. Awesome, beautiful.
Gaze forward. Peaceful Warrior.
Keep the front knee bent. Inhale forward, up, and back.
Big stretch, big breath. And then Cartwheel
it all the way down. Big twist here, last one. Right hand to the ground. Left fingertips reach up high.
Big inhale. Exhale all the way down.
Last call for vinyasa. Take it or leave it. Moving with the breath. (deep breathing) Downward Facing Dog. Big breath in
when you get there. Empty it all out, let go. (exhaling) Bend the knees. Slowly walk the hands
back towards the toes. Walk the hands
back towards the toes, so a little change
of perspective here. Forward Fold. Nice work. Inhale, Halfway Lift. Calm your breath. Exhale, Fold. Leading with the thumbs,
inhale, reach for the sky. Exhale hands to heart. Beautiful. Close your eyes. Again, only take the
movement that you need and do take it if you need it, but ask yourself, do you? We’re carving new grooves. It’s a bit hard to find
these practices of self love when our grooves
are just set so firmly. This world we live in, our attention is
just look here, look here, look here, look here. And we get so
lost in those grooves that we lose track of
our own true self grooves. When we’re in those grooves it really feel like
us that feel like home where we can be
confident and aware and yes, in love with ourselves
instead of the opposite. Everything gets easier. Everything gets easier
when we’re in those grooves. Lift the sternum
up to the thumbs. Open the eyes if
you haven’t already. Send your gaze out all the way
in front, wherever you are. You can tell us down below
where you are today practicing. On the beach,
in your apartment, in a closet, at a break. Bring your fingertips down and without looking down, it’s gonna be
harder than you think, you’re gonna step to
the center of your mat. Have a little coolness,
a little calmness as you kind of create a
little magical step here. Keep your chin lifted. Gaze forward as
you now bring the feet as wide as your yoga mat. Then think upward current
of energy through the front and a strong downward
grounding through the back as you bring
your hands together. Then let the toes
spill off your mat. You might feel the
coolness of the ground underneath your toes, unless you’re on carpet, then
you can feel the fuzziness or the firmness of the carpet. Don’t look down. You don’t need to look, you don’t need someone
to tell you where to look. You can be present.
Feel your way. Then we’re gonna
inhale one last time. Really lift up
from the pelvic floor. Hug everything to the midline. Then as you exhale you’re gonna slowly drop
your center down in space, the knees are gonna bend and they’re try to
track the middle toe. You’re not gonna look but
you’re trying to feel it out. There’s gonna
come a breaking point where you have to react and you have to
find support from within and how you do
that is everything. We’re dropping down, down, down, and then things start to go awry and bell and whistles
and signs start to go off and we just continue down and we make
adjustments as needed. Fingertips to the ground. Maybe you need
to lift the heels. But we did it. Maybe the palms come together. Maybe you make this shape, but maybe it’s not
this shape for you. Then find a place
where you can be still for three breath cycles. Just have so much
respect for your body and whatever shape
its in at this moment. Count ’em out if you need to
but three full breath cycles in and out,
in and out, in and out. We’re kind of getting down to this cool off
phase of the practice with this root chakra pose which is all about survival, identity, security. And then slowly
bat the eyelashes open, release the
fingertips to the ground and very mindfully
we’re gonna come to a seat, legs out long. If you need to massage the
hip creases a little bit here go ahead and do so. When you’re ready we’ll sweep the arms
all the way up and overhead. Then exhale, drape
belly over the thighs. Come to Paschimottanasana
or a Seated Forward Fold. I like to bend my knees here so you can get
into the back body. But if you want more hamstrings you can work to
straighten the legs. Close your eyes. Go inward, breathe. Thank yourself for
taking this time to replenish and to actively
seek to create grooves and patterns that serve you so that you can love yourself, so that you can
love another person, people, every being,
but it’s gotta start within. It’s just too impossible if you skip that
one vital relationship, maybe your most
important one. Right? Tight, tuck the
chin to the chest. Release the hands
and slowly roll up. Beautiful. We’re gonna zip
the legs together here and go ahead and you’re
gonna roll back down soon so go ahead and shift
your booty forward if you need. Send the fingertips forward. Thriller arms. Breathe.
Then flip it. Take a little extra
stretch if you need. And then clap it. (clapping) Interlace.
Index finger points forward. Stretch through
the tops of the feet. Counter all those Downward Dogs and then slow and
articulate through the spine. You’re gonna
lower all the way down. When you get there,
hug the knees into the chest. Give yourself a big hug again. Inhale. Exhale, send the left
leg out long all the way. Squeeze your right knee up
towards your heart, your chin. Take it over to the left side. A little Supine Twist.
Open up through your right arm. Try to get your right
shoulder down to the ground. Breathe into your belly. Close your eyes. Then bring it back
to center nice and slow. Again, focusing on
the quality of movement and every transition even. Hug both knees into the chest. Option here to peel the
nose up toward the knees. See if you can find that
sukha, that grace, that love in this compact, tight,
almost compromising position. Then we’ll release that and
find the twist on the other side by sending the
right leg out long and squeezing the left
knee up towards the chest. Guide it over towards the right.
When you’re ready see if you can get
your left shoulder down. Close your eyes, tap into a
little inner smile and breathe. Don’t you worry about a thing. Just breathe, breathe, breathe. Everything’s gonna be alright. Then slowly from your
center coming back through give yourself one last squeeze and then we’ll make
our way to Happy Baby. A blissful Baby Pose. You grab the
outer edges of the feet, send the soles up to the sky, lengthen tailbone
towards the front edge and then just like a
happy baby, right, full of love, innocence, haven’t
quite carved these grooves, these patterns yet that can lead us
sometimes to dark places. It’s a part of life. (exhaling) Here’s to a regular practice that helps us create
grooves and patterns, routes and reroutings that feel loving,
that feel supportive so that we’re prepared. ‘Cause when the ball drops,
’cause it does drop, we’re gonna be prepared and we’ll be able
to guide ourselves slowly back to a
place of self love. It’ll get easier with practice and some days that practice
will just go out the door. But luckily we’ll be here
for each other to remind. Release, bring the soles
of the feet to the ground. Bridge Pose. Fingertips
come towards the heels. Squeeze an imaginary
block between your legs. Press into the palms and inhale. Slowly send the shins forward
as you lift the hips up high. Heart opener here as you snuggle the
shoulder blades underneath. Maybe you interlace,
lift, shins forward. Engage the inner thigh.
Soften through the glutes. Here we go. Lift your heart or
your chest to your chin and then your
chin up to the sky. Very subtle but yummy move. Chest to the chin. Chin towards the sky. Soften the skin of the face. Take a deep breath in. Lift the hip
points a little higher. Shins forward. Then releasing the fingers and slowly
lowering everything down. Bring the soles of the
feet together and knees wide. Hands slowly move. Left hand to the heart. Right hand to the belly. Inhale lots of love in. Exhale lots of love out and as you
breathe lots of love out send some love to
someone who could use it. Because when we fill our cup and we have this
practice of self love we’re more capable, more able to wish that on others,
to support others, to find that peace,
that inner peace. You don’t even have
to pick a certain person, just the generosity
of sharing that love. Inhaling lots of love in. And effortlessly
exhaling lots of love out. Stay here or begin to straighten
the legs nice and slow one at a time. Maybe windshield wiper, dialing the toes in
and out a couple times. Inhale. Exhale to release
the arms at your side. Corpse Pose. Total surrender to
the mystery of life, to the ups and the downs. Soften everything. Grow heavy for just a
couple of quiet moments here. If you made it this far, you’re my hero. Ya done good and so have I. We’re all in this together. We zoom in, we zoom out,
we zoom in, we zoom out with the Yoga with
Adriene conversation and the Find What
Feels Good community and it’s awesome. Here’s to more of
that, to self love, to cultivating that within and respecting that
practice in one another. Boundaries, am I right? Just kidding.
Bring the palms together. With so much love bring your
thumbs up to the third eye. It starts with you but
isn’t there so much beauty in kind of zooming out and seeing oh yeah,
we’re all in this together. Inhale lots of love in. (inhaling) Exhale lots of love out. Thank you so much for sharing
your time and your energy and your self love practice
with me and with everyone in this gorgeous community. Share this with someone who you think might be
able to benefit from it. And I’ll see you next time. Big breath, slight smile. Namaste. (upbeat music)