Yoga For Transitions  |  Yoga With Adriene
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– Hello, my darling friends,
welcome to Yoga With Adriene. I am Adriene,
and this is sweet Benji, and today we have a
yoga for transitions. So hop into something comfy,
and let’s get started. (upbeat music) Hi, pals.
Let’s begin today’s practice in a nice comfortable seat. Come on down to the ground,
take your time getting there, start to breathe in now,
deeper, more full breaths. And when you land in
your comfortable seat, let’s bring the palms together, (clearing throat) at the heart. Gently close your
eyes or soften your gaze, and tuck the
chin to bow the head just slightly to the hands. Wherever this
practice finds you today, let it meet you and greet
you with a sense of wonder, the excitement of the unknown, but also let it meet
you and greet you with love, pure love, 100%. Acceptance for who you are,
and where you are today. Not who you were or
where you were yesterday. And no worries about tomorrow. May today’s quick
practice be a reminder of just how powerful
it can be to reside in the present
moment with the breath. To keep that sense of wonder
and trust in the process, and of course, move
and see with eyes of love. Alright, take
a deep breath in. Exhale all the way
out, empty, empty, empty. Lift your gaze, your chin,
can open your eyes here, and the palms are gonna
come gently to the knees. On an inhale, lift
your heart towards the sky. On an exhale,
round the spine, chin to chest. On an inhale, lift your
heart up towards the sky. Exhale, chin to chest,
navel draws back. Inhale, lift, last one.
Elbows draw down actively. Exhale, rounding
through chin to chest, pause here, really catch your
knees here with your palms. Lean back, way back. And then calm, all the
way up and through the center. We’re gonna come all
the way to all fours here. Wrists underneath the shoulders, knees directly
underneath the hips. On your next inhale,
kick the right leg out, so take your time
getting there, no need to rush, but when you’re ready,
kick your right leg out, and we’re gonna dial the right
toes down towards the ground, leveling the hips here,
best you can, and then just lifting from the right
inner thigh so strong leg. Whole body
begins to turn on here, we send the left
fingertips forward, thumb face up as if
you’re shaking someone’s hand. Take a deep breath
in here, expand. Exhale, contract, navel draws
up, everything rounds in. Inhale, extend. Exhale, rounding through. Inhale, extend. Exhale, round through. Inhale, extend. Exhale, round through. This time, left hand
comes to the right shin, we’re gonna squeeze and lift,
squeeze and lift, press up out of your foundation that which is
touching the ground, hold, and then release everything,
awesome. Switch to the other side,
welcome that heat, here we go. As you’re ready, big breath in. What’s up creaky, old floor? Left toes dialed down,
we level the hips, just check out
what’s going on here. Nice wide base in the hands, spreading the fingers evenly,
index fingers forward. Lift your left inner
thigh up towards the sky, and if it’s in your body,
and your practice today, send the right
fingertips forward. Here we go, inhale to expand, breathe into
the lower back body. Exhale, round through,
navel draws up. Inhale, extend. Exhale, round through, press into the top
of your right foot. Inhale, extend. Exhale, squeeze and lift. Inhale, extend. Exhale, squeeze and lift, right hand comes
to the left shin, squeeze and lift,
squeeze and lift, press away from your foundation. Doming through
the upper back body. Good, and then slowly release,
awesome work. Bring the big toes to touch, knees as wide as your yoga mat. Beautiful, drop your elbows
down where the hands were, bring the palms together. Check it out,
send the hips back, send your thumbs
over towards your head, you should get a big
stretch in the triceps here, the shoulders, heart melts down,
forehead towards the earth. Let your hips get really
heavy here as you pull back, press into the tops of the
feet, breathe, breathe, breathe. Choose to give the
thinking mind a break here and reside in the breath,
best you can. From center,
hug the low ribs in, engage the abdominal wall, begin to release the hands
and come all the way back up. Walk the knees
underneath the hip points, curl the toes under,
send it up and back, Downward Facing Dog. Breathe in. Breathe out. On your next inhale,
lift the right leg up high. Exhale, step it all the way
forward into a nice low lunge, lower the back knee. Make sure your front
knee is over the front ankle. For a little more stretch,
walk that left knee back. Awesome, swing your right
hand around to meet your left, we’re gonna walk
the hands off the mat, imagine your hands
were in Downward Dog here, you’re gonna keep pulling
your right hip crease back, bow the head over,
breathe deep here. Strong breaths, strong
foundation, you’ve got this. Then slowly walk it back, hands are gonna stay on
the left side of the mat here for a little Lizard variation. You’re gonna walk
your right foot out, right toes turned towards
the right edge of your mat, and just keep it nice and low
here for now, breathing deep. Slowly walk the
right foot back to center, bring your right hand around
to frame your right foot, we’re gonna pull the
right hip crease back, keep the left hip
stacked over the left knee for a runner’s stretch,
inhale to look forward, flex your right
toes towards your face. Exhale, bow,
forehead towards the knee. Rolling through the right foot, Crescent Lunge, inhale, sweep
the arms up and over head, big stretch, big breath,
squeeze your inner thighs to the midline,
lift up from the pelvic floor, and then exhale
all the way back down. Curl the back toes under,
lift the back knees, step it back, Plank Pose.
Inhale in here, you’ve got this. Exhale, breathing out, out, out,
empty, empty, empty. Inhale in again.
Exhale, empty out. Good, tap into
that powerful breath. One more time, inhale in. Exhale,
Downward Facing Dog, nice work. On your next breath in, inhale,
lift the left leg up high. Exhale, step it
all the way forward, nice low lunge here,
don’t rush, nice and slow. Check your foundation,
front knee over front ankle. Walk the right knee back. Then bring the left hand around, I’m gonna walk my hands all
the way out to Benji here, aww, reaching out. Melting your heart down. Keep the front knee
over the front ankle, pull your left
hip crease back, breathe. And then slowly
walking it back up, keeping the hands on
the right side of the mat for a little low
Lizard variation here, we’re gonna slowly
inch the left toes, left foot out towards
the outer edge of your mat. Again, keep the knee on the
ground here, breathe deep. Walk the left
foot back to center. Frame your left
foot with your hands, and when you’re ready,
peel the left hip crease back. Flex the left
toes towards your face. Big breaths here,
inhale to look forward, find extension, exhale,
forehead toward the knee. So how you move matters, we say it here on
the channel all the time, paying attention to,
not only what you’re doing, but how you’re doing it, the way in which you
move in and out of things. So pay attention as you roll
through your left foot here, pay attention to the
transitions, they’re valuable. Sweep the arms up and overhead, squeeze the inner
thighs to the midline, press into all four
corners of your front foot. Inhale in, lift the heart.
Exhale to rain it down. Curl the back toes under,
lift the back knee, plan the palms, here we go,
step it back, Plank Pose. Inhale in, exhale. Option to lower the knees here
Half Plank, just an option. Everyone, look forward,
breathe, breathe, breathe, here we go, half push up, elbows stay close to the side
body here, just go halfway, big exhale to press up. Look forward, inhale half way. Big exhale to press up,
last one, only three, inhale. Exhale, squeeze the
elbows into the side body, exhale to press up,
release the toes to the ground if they are not already,
send it up high and back, Downward Dog, hips to the sky. Beautiful. So bend your
knees and really let your hip creases lift you up, see if you can get a little more rotation in the pelvis there, and then you can let
the heels get heavy again. Awesome work. Inhale, lift the
right leg up high. Exhale, step it
all the way forward. This time, option to
keep the back knee lifted, just an option, as you
bring the right hand around, left hand out,
working off the mat here towards the left side,
bow the head. Think of the hands being
in Downward Facing Dog here. Again, option to lower the
back knee or keep it lifted, if it’s lifted though,
really reach your left heel towards the back edge. Good, take one more
breath here, inhale. Exhale, walk it to Lizard,
back knee lifted, always an option,
walk your right toes towards the
outer edge of your mat. Inhale to look forward, this time, maybe exhale come
to the forearms, maybe, maybe. Call me maybe, and
then slowly back up, bring your right foot in,
hands frame the foot. Lower the back knee,
pull the right hip crease back, right toes towards the face. Good, rolling
through pay attention, Crescent Lunge,
here we go again. Inhale, reach for the sky. Exhale, plant the palms,
step it back, Plank Pose or Half Plank. Inhale in. Exhale, lower
all the way to the belly. Inhale for Cobra, open
the chest, lift your heart. Exhale, soften and fold,
curl the toes under, lift the kneecaps, tone your
quads, press up to Plank, quietly whisper to yourself
here, “I am strong.” Downward Facing Dog. On your next breath in,
lift the left leg up high, we got this. Exhale,
shift forward, step it up. Back knee lifted this time,
here we go, walking the left hand around, you can always lower it if
that’s not right in your body. Planting the palms, sending
them out towards the right, bowing the head,
strong legs here. Really reach
your right heel back. Keep pressing into
your right pinky toe, just like we did on all fours, lift up from your
right inner thigh. Good, take one more
breath here, you got it. Exhale, slowly walk
the hands back and in, Lizard variation,
take the left toes out. Option to stay
here nice and lifted, you can lower the knee, or
maybe we come to forearms here. Breathe, relax your jaw,
soften the skin of the face, give your thinking mind a break, connect to your intuitive self, connect to your bodily
intelligence here, you got this. Inhale in, exhale. Inhale to bring it back up. We’ll frame the foot
again with the hands, lower the back knee, ahh, and send the
left hip crease back. Flex your left
toes towards your face, so active in the foot here. Good, inhale in.
Exhale to roll through, sweep the arms up and overhead, Crescent Lunge,
big breath, big stretch. Exhale to rain it down,
awesome work. Plant the palms, step it back,
Plank Pose or Half Plank. Inhale to look forward,
shift forward. Exhale, Chaturanga to Upward
Facing Dog, or belly to Cobra. Inhale in.
Exhale to Plank. Inhale in again, you got this. Exhale, Downward Facing Dog. Deep breath in.
Long breath out. Slowly bend the knees, let
them kiss the ground with care. Walk the knees together,
the feet together, and send your
hips back, Balasana. So you can keep the
fingers reaching forward, or paint your yoga mat, send the fingertips towards
the back edge, and relax. Close your eyes. And take a second here
to just observe everything, where the thoughts go, how is
the quality of your breath. Can you feel your heart? Feel the warmth in
your forehead, your neck. Sometimes things
get uncomfortable before they transition. Before a blossoming,
before a change. Can we remember
to trust the process, to trust the struggle? And remember the
tools of our practice are here to
support us in just that. Inhale.
Exhale. Inhale to rise back up, fingertips come forward, and we’re gonna walk the
knees as wide as the hips, once again, curl the toes under. Listen carefully,
send the hips back, you’re gonna come into a
little yogi, yogic squat. Heels can stay lifted here, otherwise let’s see what happens if we work to get
the heels on the ground. If it doesn’t happen,
it’s all good. Palms come together or fingertips can
stay on the ground. We’re pressing into all
four corners of the feet if the heels are on the ground, if not, press into
every single toe. We’re here or here. And if you are comfortable
in this Malasana variation, then I’m gonna invite you to really create
a little resistance, press your arms
actively into your legs, and squeeze your legs
actively into your arms. Now, find a soft
focus down in front, or close your eyes, feel your
breath as you breathe in, nice lateral breath into
all four sides of the torso. Tuck your chin,
lengthen through the neck. Inhale, lift the
sternum to the thumbs. Exhale to release. Walk the toes together,
knees together. You got this. Walk the hands to one side,
let’s all go to the right, walk the hands
to your right side. Press in to both palms evenly. Squeeze your elbows in, just like you did
in that half push up, draw the hands
close to your body. Send your gaze
out and keep it out as you inhale in, exhale,
draw your navel in and up, maybe lift the hips,
maybe come forward, creating a little shelf
for your hips and your legs. Then come back.
Inhale in. Exhale, find that contraction,
that center, maybe lift off here, coming into a
little side Crow variation. If there’s another arm
balance in your practice, maybe you take it, let’s
do one more, try inhale in. Exhale, nice and easy. So there are
different variations of this, one, you’re just
balancing on one arm. A nice beginner
balance is to take it on the shelf of both arms,
then you can grow from there. Shake it out, come
back to center, all good. And then take it
to the other side. So you wanna
spread the palms evenly, drag them close to your body, find that lift up
through the pelvic floor and keep your gaze out. Inhale in, exhale,
find contraction, lift, maybe you shift over. Start by just
rocking back and forth, no need to get the
feet up off the ground. So the inner body,
the muscles have to all be lifted and
engaged here for takeoff, we don’t wanna collapse all
the weight onto our wrists, so just do it a couple of times,
playing on the other side. And if none of
this is suiting you, let’s do a little
yoga for the feet, lifting up from
the pelvic floor here, and a nice little squat,
heels lifted. Then, wherever you are, everyone come back to center,
let’s shake it off. Let’s slowly come to a seat, extend the legs
out long in front. Inhale in, sweeping the arms
up and overhead with energy. Exhale, bend your knees
and reach for your toes. Straighten the legs out as
it feels right in your body, take an inhale in. And as you exhale, just find a little bit
of gratitude for your body, for this life,
for everything that we have and that we share. And then, take a
moment just for you, all the unique qualities
that you bring to the table, honor them, trust them,
and let them guide the way. Alright, as you
transition to your back, get comfy,
feel your back supported, and know that this
video is actually coming out at the end of a year, just about the beginning
of a brand new year, and I know that
we’ll be practicing this whenever we
need a little support during a time of
change or transition, but for those
practicing around the time that this video’s coming out, just think about all the things
that you’re grateful for, and we’ll end by
setting a little intention for what’s to come. So bring your feet
as wide as the yoga mat, come into a little
constructive resting posture with the knees together. If you’re warm,
you can come to cactus arms, otherwise just let the hands
rest gently on the belly. Inhale in. Exhale, relax everything. Close your eyes and
just a little invitation here as we close the practice
to finish this sentence, “I choose…” Finish this sentence,
just see what comes up, “I choose…” And it can simply be to, “I choose to be the
best version of myself.” Slowly part the knees,
walk the feet in, hug the knees up to your chest,
give yourself a big embrace, “I choose…” Gently rock side to side, find what feels good. Then, cross one
ankle over the other, grab the outer edges
of the feet or the toes, and rock all the
way up to a seat. It’s an honor to share
this practice with you. This community,
whether you’re an active member of the Yoga With
Adriene community, or the Find What Feels
Good community, same thing, or you’re new,
you’re always welcome here. This yoga is so cool
because it reminds me constantly that we are more
alike than we are different, and we can learn to honor and
celebrate our differences. More. Palms coming together,
thumbs to third eye, we take care of
ourselves so we can take care of each other,
the planet. We take time to be
present so we can honor the next present moment,
and onto the next, and onto the next. I love you guys so much, we’ll take a deep breath in,
one final breath together, and we’ll exhale to bow. Happy trails to you, Namaste. (upbeat music)

100 thoughts on “Yoga For Transitions | Yoga With Adriene

  1. Checked before and after just for fun – turns out more than 3000 people did this at the same time as me. Yay us!!!

  2. Thank you Adriene and Team!
    Today, I choose to: choose my life.
    Thanks for being and spreading love.
    ❤️🧡💛💚💙💜💖

  3. I hope my students believe me the way I believe you when you tell me "you've got this" during practice. ❤️🥰 Thanks for another amazing video.

  4. STAGES OF ARM BALANCING:
    1) "…what? Adriene, WHAT?"
    2) Never done this before but gonna give it a go.
    3) Getting into position (nervously).
    4) Remembering the ground has you and you can do it (or at least try).
    5) "I'm doing it? I'm doing it!! I CAN DO IT!!"
    6) Doing it slightly differently on the other side, but still doing it.
    7) Feeling good in, and about, your body and your practice.

    Namaste, Adriene! And namaste, fellow yogis! Best wishes to all in 2020 (and always)!💜

  5. Thank you so much for your presence in this world! These videos have very much felt like home. You have such a sweet spirit that is sure to be kindred of my own. 2019 has been the most emotionally painful year of my life, as well as a year of much growth. Discovering "Yoga with Adriene" this last spring has been a life changing beacon for me. Thank you again for this practice. ~ Namaste~

  6. I choose purpose. Watch out, long sappy comment coming! 😂 I have been practicing with you for several years now, and it has been absolutely life changing. I found your community when I was knee deep into a degree in chemistry and completely miserable. Fast forward a few years and now I'm taking the plunge from a life as a chemist that doesn't fulfill me into yoga teacher training. Tomorrow will be my first practice in a studio and in a way I have felt sad as if I'm losing my unique connection here. But while this is a goodbye in a way, it's not a goodbye to practicing YWA. It's just a goodbye to the girl who lived for those 20 minutes of peace in the chaos. It's goodbye to the girl who wished she had chosen differently on so many things. But, it's a hello to the woman who is living with purpose. It's a hello to the woman who is going to create that peace every day. It's a hello to the woman who is going to make choices that are good and helpful to herself and the people around her. It's a hello to coming HOME. Both on my mat in my own yoga nook, and on my mat in a studio where I will learn to serve peace and purpose to others who need it just as badly as I do. Thank you Adriene, and namaste ❤

  7. Thank you Adriene. I am in my first day of period and kind feeling blue. After doing this nice and gentle yoga I am feeling much happier now. Thank you for the love and care. Namaste. 🙂

  8. Committed to your 30 day yoga as I’ve grown so much mentally and spiritually .. it’s time to treat my physical body too 🧘‍♀️ I couldn’t believe how fast the 22 minutes went by .. it was great 🙏🏼thank you ❤️

  9. I choose to love myself. I choose to accept myself. And I choose to forgive myself. Working to heal past traumas and finding them bubbling up to the surface a lot recently. It's been a hard time emotionally and mentally, but I'm trying to come back to the mat and find mindful moments to let go and move forward. Thanks for offering this space for us Adriene. It's always something I cherish coming back to.

  10. you are so nice, this practice felt amazing. So glad you are including arm balances, my body does not know how to do them yet, but hopefully we will learn in 2020 HOME!

  11. this was so beautiful – I choose to live out the namaste, by seeing the light in me and honoring the light in others. thank you adriene for the community and seeds of love you plant through your channel. a warm new years hug to everyone in the YWA family <3

  12. One of the best things to happen to me this year was finally deciding to love myself and my body and start doing yoga And then you came like an angel to guide me through this journey of transformation! Thank you so much Adriene. Have a happy and a blessed New Year!!

  13. You feel like a comforting friend every time I do your videos, Adriene! Today it was hard for me to concentrate and really breathe during this practice but I just have to accept some days will be harder, but this always feels like such a service to myself and my mental and physical health. Thank you, Adriene! 🙂 PS. I signed up for your latest 30-day challenge! Can't wait to start on January 1st, 2020!

  14. That creaky old floor strikes again at 4:09. Too funny. Another great video as always. P.S. never get that creaky old floor fixed!! 😉

  15. Ahh this made me feel amazing! Today I choose to let go. Thank you Adriene and Benji. Happy new Year and I hope one day you can come down under? And visit Australia & Nz. We would love to have you ❤️

  16. You have a huge place in my heart. This whole community does. And all the babies! "Transitions." I'm just now realizing why I've been wearing black for two weeks. Thank you! Happy New Year! I love you! 💖

  17. Once again, another video expressing the effort and thought you put into each sequence and title you choose for it. It was pretty uncomfortable but I saw it through just like I'll see through all challenges or periods of change that I'll experience throughout my life. I choose change. I choose resilience. I choose to be the best version of myself.

  18. A fun synchronicity, at the beginning of the practice when I closed my eyes I saw in my mind an open door frame, through which looked like the surface of water, a portal to ??? I started to step through but I hesitated because the other side looked like empty space. Then some out of focus light appeared – I had this sense that it could be anything, and wondered, what would I need to see to feel comfortable, motivated, to step through? When you asked how we finish the sentence "I choose" it all made sense, I had a feeling like I could paint anything I wanted on the other side 🙂

  19. Didn’t think I’d get emotional today, but this video reminded me of all the beautiful things in my life I have to be grateful for. I choose to be happy✨

    Thank you Adriene, you are truly amazing and help so many people with your work💓

  20. When in plank and she said “say to yourself I am strong” I was overcome by emotion. I am very new to my practice but yoga brings so much out of me. Thank you Adriene for such wonderful videos

  21. Thank you. I really needed this today. It’s almost as if you know me — you get me. You always bring videos to the table in your calendars that get me at the right time. Thank you!

  22. I choose new beginnings. I just moved out of my comfort zone by getting into a new apartment far away from all the things I know already. This practice seems like incredible timing and when I can clear a space and find my yoga mat, I’ll be enjoying this practice.

  23. Thank you Adriene. Your videos have been part of my daily life for a couple of years now! so grateful and joyful. Love and blessings to you

  24. I just want to say thank you in a million times! Take a good care, Adriene!
    🌊🌊🌊🌊🌊💙💙💙💙💙💙

  25. Yoga for transitions? Would you please give an example of which transitions you are referring to? I'm new to yoga and I'm glad I found your channel ♡

  26. I choose freedom. I had a lot of health issues this year (physical and mental) that have left me feeling very restricted – what I can do physically (this is the most knee-intense yoga I've done in over a year!!), what I can eat, mental patterns I've been stuck in. May 2020 bring new freedom and new energy to all of us!

  27. I’ve only been sticking with this since November 2019 and the low squats hurt me so much I was dreading it when you said to do them. But oddly, this time there was no pain and I was almost flat footed. When did this happen? How did I get this flexible without even noticing? Thanks for the awesome videos!

  28. Adrienne I love your videos. I love doing yoga with you. Even I fell in love with yoga that I wanna take a yoga course. Thanks for everything. Lots of love for you.💙💙💙

  29. Your yoga videos have helped me with numerous aspects of well-being but my Restless Leg Syndrome is something I don't miss having. Thank you so much Adriene! I look forward to 30 days of HOME with you ❤

  30. Thank you, Adrienne! In June I made a promise to do one of your videos twice a week (sometimes more). I’ve been lifting weights for about 30 years but time has shown me that yoga is a must if you want to continue to lift without injury. Plus, it has been so good for me mental wellness. I wish you, Benji, and the rest of your family a happy, healthy, New Year and thank you for being part of bettering myself. Namaste.

  31. Well that was just what I needed.

    When you spoke offinding something to be grateful for, my first thought was you. A year ago today, I broke up with my girlfriend of 4 years. Then, a friend recommended 30 days of yoga and I started in the first day of the new year. I've been practicing daily ever since, most days with one of your videos.

    Today, I'm in the middle of another transition: that of possibly, in the future, becoming a single parent. It's terrifying and exhilarating but yoga helps me to stay grounded and balanced.

    So thank you. Thank you for your kindness and encouragement, your help and openness. Your videos have come to mean a great deal to me and hopefully, they will keep being so in the future.

    Thank you, and I hope you have a wonderful new year full of love, strength and the ability to accept and bend with change. I hope you feel as loved as your videos make us feel.

    Thank you.

  32. I choose courage to face fear of change and being uncomfortable. No more hiding, no more escaping and numbing. Face it and move through it to the life I want to live. Thank you for a great practice as always ❤

  33. Thank you Adriene for this year. I only started yoga for first time 3 months ago and have come every day to the mat since that first day. Best wishes for 2020 x

  34. I was skeptical about yoga initially and then i saw ur videos. U not only changed the way i look at yoga but also how i look at myself. Started this journey with u 2 yrs back around this same time . Thank u for choosing to share ur time and effort with us. Namaste

  35. Leave it to the Americans to co opt , distort, and misinterpret a thousands year old knowledge.
    They can’t even get the name right.
    It’s HATHA Yoga or bodily postures , NOT simply Yoga.
    Patanjilis Yoga Sutras contain 8 separate aspects with sub sets containing but not limited to , bodily postures , pranayama or alternate breathing to meditation .
    It is very misleading and destructive to use Hatha yoga in ways that were never intended.
    The postures were never meant to be exercise and there is no emphasis on perfection of the pose .
    They were designed to be done prior to pranayama and meditation as a means of removing physical stiffness and tension,followed by alternate nostril breathing which lowers the breath rate allowing for a smoother more effective means of starting meditation.

  36. Thank you Adriene for another great practice. On a whim, I restarted my yoga practice in January with Dedicate… I think I saw the promo video on the January 1st and thought…”why not try this?” I had been off the mat for over 5 years and needed a kick start. Now as we are closing out the year, I am proud that I have been practicing daily. Your encouragement and instruction is amazing. While there are still poses that I have not mastered, I have learned to be okay with this gradual building of strength and flexibility. Thank you so much! Happy New Year!

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