Awaken The Artist Within  |  Yoga With Adriene

Awaken The Artist Within | Yoga With Adriene

– What’s up everyone?
Welcome to Yoga With Adriene. I’m Adriene and this is Benji
and today we have an awesome practice to help guide you to awakening the artist within. So hop into something comfy
and let’s get started. (upbeat music) Alright, welcome. Let’s begin today’s
practice on the ground in Extended Child’s Pose. So come on down,
take your time getting here. And obviously right away, I
invite you to allow the sound of my voice to guide you here since
we’re gonna come into a shape where you’ll
want to bow the head. Knees are gonna come
as wide as your yoga mat. Big toes to touch, fingertips
reaching all the way forward and as you’re ready,
slowly come on down melting your
heart towards the earth. Right away you might start
to feel some sensations in the spine, in the back body,
in the shoulders, in the hips. Meet them with a gentle breath. In. Then nice and easy breath out. If this is not a comfortable
shape for you to begin in, let’s adapt. Let’s use a little
creative energy to find something that feels good. Maybe it’s a nice comfortable
cross-legged seat or kneeling, you can even begin lying down. Start to notice
sensations of the body. Big ones, small ones. Ones the size of your head. Just kidding. And then meet those sensations,
whatever you’re noticing with a gentle breath in and nice and easy breath out. If you can close your
eyes here for a moment, relax your jaw and
just start to settle in. It’s a swift practice today. One that eases in, designed to help get
energy moving in the body. I would say very lovingly so but if you want to really make the most of this practice,
you got to bring the breath. So let’s take a deep breath in
together in through the nose. And exhale out through
the nose or mouth here. Even bigger inhale. And nice long exhale. Start to rock the
forehead nice and easy, side to side as again
you breathe in deeply. And exhale completely. Awesome work.
Press into the tops of the feet, claw through the fingertips
slowly, and nice and slow as if you’re moving
in slow motion, rise up. We’re gonna come
to all fours here. Draw the wrists
underneath the shoulders, knees directly
underneath the hips. And again,
let’s bring the breath. Ready? Here we go.
Inhale, dropping the belly. Upper arm bones rotate out. We look forward, we soften
through the skin of the face. And then on an exhale,
take the navel up, round through the spine,
chin to chest. Really finding a nice big,
round spine. Good, then
dropping it to breathe in. And lifting it to breathe out,
navel draws up. Inhale, drop the belly,
open the chest. Tailbone to the sky. And exhale, tucking the tail in,
crown of the head to the earth. Really press into
your foundation here. One more with the
sound of your breath. Nice, then inhale
to Tabletop Position. Claw through the fingertips, take pressure up
out of the wrist. Draw your navel up so just
kind of hug the low belly in. Hug the low ribs up and in
so just kind of creating that connection to center. And you’re gonna
kick your right foot out. Dial all of the right
toes down towards the earth. Hair toss. And then send your left
fingertips forward as if you were shaking someone’s hand. So again, you have
to kind of find that, that knitting of the ribs, the abdominal wall turning on. Hey-o, here we go, inhale. Exhale, rounding
through the spine, just like Cat Pose, hug the
elbow and the knee all the way up and in, tuck the
chin in to the chest. Inhale to extend, look forward. And exhale rounding up and in. Inhale to extend, press into the top of
that left foot for stability. And exhale round,
squeeze and lift. Inhale, all the way out. Expansion. Exhale, contract. One more, inhale, expand. And exhale, contract. Pause here, squeeze and lift. Try to lift your right
here to your right glute. I know for three, two and release on the one, awesome. If you need to
take a short break off the wrist you can here. Reset, find your foundation. Hug the low rips up, so I’m just
kind of drawing my low ribs up, I’m feeling that
connection in my core here. I’m not dipping
through the low back. Peek at me if you need to. Not dipping through the low back
but I’m lengthening the tailbone out and drawing the navel up. Alright, once you
set yourself up for play, for greatness,
let’s rock and roll. Kicking the left foot out,
dialing the left toes down. Hugging the midline here as I reach the right
fingertips forward. We’re gonna
move with the breath. Spread the toes,
spread the fingertips, inhale. Exhale, reel it
in nice and slow. Squeeze and lift.
Good. Inhale, extend. Exhale, squeeze and lift. Try to move
from the middle here. Navel draws up. Good. Inhale, extend. Exhale, with your breath,
bring it in. Press into the
top of the right foot, inhale to expand. Exhale to contract. Slight bend in that left elbow,
not locked. Inhale, extend. Careful not to rush it here. Exhale, squeeze and lift. Inhale to extend. Exhale, squeeze and
lift, lift, lift, lift. Okay, one more
time, inhale, extend. Spread the fingertip,
spread the toes. Exhale, reel it in, pause here,
squeeze and lift. You’re in Cat Pose. Try to lift your left
heel to your left glute. We’re strengthening that
hamstring for three, two. Awesome, and on the one,
we release. Listen carefully, we’re
gonna walk the hands forward. We’re gonna curl the toes under. Inhale to drop the belly here,
look forward. Exhale, hug the low ribs in,
lift the hips up high, drop the heels, Down Dog. Back to the knees, inhale. Slow descend of the knees down. Drop the belly, upper arm bones
rotate out here so your elbow creases are shining forward. And then exhale, navel draws
to the spine and we send it up, Downward Dog.
Keep it going, inhale. Slow descend in the knees down. Elbow creases forward, so biceps
towards the front of your mat. Exhale, Downward Facing Dog. Inhale, lower the knees,
drop the belly, open the chest. Exhale, navel to spine. Maybe this time you send your
gaze to your belly button here. Good, inhale, drop the knees. Drop the belly, open the chest. Exhale, claw
through the fingertips, lift the knees,
heavy in the heels. Good, one more.
Inhale, drop the knee, drop the belly, open the chest. And exhale, lift the knees,
hips up high, heavy in the heels,
Downward Facing Dog. Now pause here. Upper arm bones are
still externally rotated. Turn your big toes in or turn
your toes in just a little bit to feel that inner rotation in the hips. Find your breath. Beautiful, then
you’re gonna slowly walk the feet in toes to touch. And then we’re gonna inhale,
lift the heels. Exhale, drop the heels. Inhale, lift the heels. Exhale, drop the heels. Inhale, lift the heels. Exhale, drop the heels and
really press away from your yoga mat, trying to lift up from the
hip creases a little bit higher. Good, careful to not
hold or clench in the neck. Good, then we’re
gonna nice and easy, keep breathing, cross
the right foot over the left, and then the left
foot over the right. Criss-crossing all the
way up to the top of the mat. Take your time. Eventually coming
on to the fingertips. Be kind to yourself,
no judgment, there’s many moments of
humility in the yoga practice and we can embrace
them instead of judge them. I’ll meet you in a Forward
Fold at the top of the mat. Feet hip width
apart or flush together. If you want, you can take the
tops of the hands to the earth, bend your knees just
for a little wrist relief. Shake the head yes,
shake the head no. Keep listening to the
sound of your breath here. Using that nice audible breath,
maybe Ujjayi Breath. To really bring
your attention, your mind, to the present. To help move
any stagnant energy. Awakening the artists within. Getting closer to
that feeling of presence. And that sense of self. That intuition,
that intuitive state. Alright, let’s play. Bend the knees a little more,
send the hips back. Belly comes towards
the tops of the thighs, and nice and easy,
let your fingertips just be soft and easy. We’re gonna as
slow as you can roll, come to standing. Rolling up through
the spine nice and slow. Try to really
enjoy this transition. And in general,
in this practice today you can think
about the transitions. Rising up to Mountain. Whatever this means to you,
embodying this pose. Fully standing up tall,
letting go of something, maybe, that’s
been bothering you. Just really becoming present
with this simple shape that can have so much depth. Tadasana. Spreading your awareness through
all four corners of the feet. Reconnect with the
sound of your breath. So not just focusing on the landings today, the places where we land, but try to focus on the
moments in-between, right? The moments in-between
point A and point B. I’ll guide you but just a
little food for thought, right? The process,
the creative process, the process of kind of
following your intuition. Letting one thing
bleed into the next. Trusting that.
Okay, here we go, inhale. Spread the fingertips,
nice and easy, reach for the sky. Good, exhale, bend
your knees generously. Float it all the way down. Soft fingers.
If you have a little pet around, maybe you reach to
give them some love. If not, I’ll share
mine with you. Alright, then let’s all
drop our heads back down. Inhale, halfway lift, you’re
gonna send the fingertips behind you like airplane arms. Slowly bringing some
awareness to the heart center. Support your low back by drawing
your navel in and up here. We’re pausing here,
we’re breathing. Reach your fingertips back,
imagine a little angel or you can imagine your pal Adriene
coming by and just grabbing your fingers and pulling them back a
little bit so you can create a little more traction here. Finding that length in the neck. The traps, excuse me,
yeah, the traps actually keep your
traps soft but your triceps start to maybe get
a little tired here. We’re breathing,
we’re breathing for three, two spread the fingertips and
on the one go ahead and relax everything down, Forward Fold. Nice, from here, we’re gonna
send just the right toes back, just the right toes. Lower the right
knee to the earth. Then you’re gonna take your
right hand to the earth and inhale, reach your left
fingertips up towards the sky. Big breath in as you
lengthen through the crown. Exhale, bring it back, frame your left
foot with your fingers. Good, inhale to look forward. Exhale, shift the hips back,
pull the left hip crease back, flex your left
toes towards your face. Then inhale to look forward. Exhale to bow the
forehead towards your left knee. Doesn’t even have to
even come close, just towards. Good, inhale to
look forward again. Exhale to roll all the
way through that left foot. Lift the right knee up. We’re gonna
plant the palms here, step the left foot back,
Plank Pose. Good, from here, find
that hollow front body again. Hug the low ribs in. Draw the navel in and up. Even low belly kind of draws in
towards the center line here so you feel that
connection in your core. We’re shaking perhaps, we’re
definitely creating some heat, we’re moving things
around here for three. Two, way to stick with it. Look forward on the one, rock
forward on the toes squeeze the elbows in and with control claw
through your fingertips as you slowly lower all the
way down to the earth. Good, then from here,
press into the tops of the feet. Squeeze the elbows
into the side body. Inhale, lift up to Cobra,
your version. Shouldn’t feel any pain here,
tuck the chin. Good and then exhale,
slowly lower down, forehead to the earth. Good, from here,
curl the toes under, inhale in. Exhale, press up to Plank Pose. Good, inhale in again here. Strong and steady. And then exhale,
Downward Facing Dog. Nice. Walk the feet together,
really together. Claw through the fingertips. Press down
through your knuckles. Inhale, lift the heels,
zip up through the legs. Exhale to drop the heels. Inhale to lift the heels,
hug the low ribs in, connect to your core. Exhale to drop the heels. Inhale to lift. Exhale to lower. Nice audible breath. Inhale to lift. Exhale to lower. Press into the fleshy
part of your hand between your index finger and thumb. Inhale to lift. Exhale to lower, keep it going. Excellent. Then drop the heels, cross
the left foot over the right. Continue all the way
up to the top of the mat. Crossing one leg over the other. Criss-cross steps all the way to
the top eventually coming on to the fingertips and into Forward Fold
at the top of the mat. Let everything go. Good. Inhale, halfway lift. Lengthen the crown
straight towards the front, tail straight towards the back. Send the fingertips
out airplane arms. Slight bend in the knees. Draw the
shoulder blades together. Peek at me if you need to here. So working to create the
sensation of a nice straight line from the tail to the crown. Hugging the
front body kind of up, kind of defying
gravity and hugging it up, creating a little
tone in the abdominal wall. Reaching fingertips back,
pressing palms down into an imaginary surface here. Again, you might start to
feel your triceps turn on here. Hey-o. Great, we’re here for three,
breathe deep. Two, and on the
one let everything go. Nice. Benji did
that sigh with me. Alright, fingertips
come to the earth. This time we’re gonna
slide the left toes back. Lower the left
knee to the earth. Then press left hand
all the way into your mat. And here we go, big twist. Inhale, pull the right hip
crease back and let that be what brings your right fingertips
all the way up towards the sky. So nice twist in the spine here. Breathe nice,
full lateral breath. So feel your lungs expand. Your ribcage
expands as you breathe in. Good, and then
slowly bring it back down, frame your right
foot as you breathe out. Good, pull the
right hip crease back. Flex your right toes
towards your face this time. Nice runner’s stretch. Keep a slight or generous
bend in your right knee. And here we go,
inhale to look forward. Find extension. Exhale to slowly
bow the forehead towards your right knee. Keep the right hip
crease pulling back. Good, inhale to
look forward again. And exhale to roll
through that right foot. Awesome, lift the back knee, plant the palms, here we go,
stepping the right foot back, Plank Pose. Big inhale in here, strong. Exhale to look forward,
hug the elbows in and slowly lower
belly to the earth. Inhale, Cobra,
open your heart, lift it up. And then exhale,
soften and release. All the way down. Inhale in here. Exhale, press up,
power up, Plank Pose. Inhale in again
here, big, full breath. And then exhale,
Downward Facing Dog. Awesome work.
Really, really nice. Bend the knees,
pedal it out here, take a couple moments, to cycle
through your breath in and out, in and out and just explore
what’s going on in your body. So if you really need a break,
you can come on to the knees here, take a Child’s Pose. Maybe you start to stretch
through the fascia of the foot. Maybe you lift one
leg and then the other. So little creative expression
here in Downward Facing Dog. If you want to
flip your Dog you can, if you, if that’s
in your practice. If you want to do
it Down Dog Twist, maybe work there. Maybe you just embrace
some exquisite stillness here and let your breath move you. Couple cycles of breath to explore here in
Downward Facing Dog. Then even it out. If you’re in Child’s Pose,
come back to your Dog. And from Downward Facing
Dog we’ll bend the knees, inhale to look forward. And on an exhale,
make your way to the top. Your version. Then inhale, halfway lift,
airplane arms. Again, pressing into
an imaginary surface. Nice long, beautiful neck. Inhale in again here, get long. And exhale to let everything go. Good, from here bring the
thumbs to the hip creases. Pull them back, shift
weight into your heels, bend the knees,
send the hips back, keep the knees bent, then
release the fingertips down to come up, Utkatasana, Chair Pose. So hug those low
ribs in even here, low back nice and long. So careful not to really
create tension in the traps, in the neck and shoulders
by going too narrow here. You can keep it nice and open. Really sending
weight into the heels. Finding length in the neck. Notice when you want to give up,
notice where your mind goes when things get hard.
Can you stay in the process? Sit into it. Lean in. Sit back. Observe. Be a witness to
what is going on. We’re here for three,
two, listen carefully, on the one pull
back with the fingers. Come back to
those airplane arms. You got it. Beautiful.
Inhale to look forward. Exhale to let everything go,
Forward Fold. (chuckles) Benji just
sighed out with me again. Good, inhale in again here. Exhale to plant the palms, step
or hop it back to Plank Pose. Inhale to look forward,
shift forward. Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog, your version. You can play a little bit here, we’re gonna meet
in Downward Facing Dog. If Downward Dog’s
too much for you today, all of these Dogs, you can
come to little Puppy Posture. Peek at me with the
knees on the ground, elbows on the ground. Same benefits just
a little more cooling. And then a couple of
cycles of breath here to play. Really stirring things up with a
nice long audible inhale and a nice long audible exhale. Alright, and then here we go. Anchoring through
the left heel, inhale. Lift the right leg up high,
Three-Legged Dog. On an exhale, step it
all the way through up into a nice lunge. Keep the back knee lifted. When you’re ready,
strong legs here, strong core, inhale, scoop the palms
forward, up and back. We’re coming into a
nice high lunge here. Pull the right hip crease back,
get down low, bend your back knee to get your
center right underneath you. So we want to create a nice
long line where the head and the heart and the pelvis are stacked
and bending that back knee is gonna really help you
work toward that, right? Work in that direction. Great, we’re here.
Palms are facing each other. Thumbs back, pinkies forward. Lots of space for
the shoulders here, for the neck and the
traps to soften and relax. Inhale, look up. Listen carefully, exhale, you’re gonna slowly
twist to your right. Take the right fingertips
back, left fingertips forward. Good, then inhale,
straighten both legs. Scoop the arms all the way up. Big beach ball up and overhead. And then exhale,
open to the left, Warrior II, back toes turn in. Front knee bent. And same thing here,
there’s gonna be a tendency to kind of lean forward. Think about stacking
the head, the heart and the pelvis all in one line. Great. Pulling the right
hip crease back still. Strong arms.
Here we go. Inhale in.
Keep that front knee bent. You got this. Right fingertips reach
forward and up and then all the way back. Peaceful Warrior, inhale in. Have fun with this. Exhale,
cartwheel all the way down. You’re gonna go right
into that twist we did earlier, but this time with
the back knee lifted. Right fingertips reach up. Big breath in. Big breath out brings
you all the way back down. Beautiful, plant the palms,
step the right toes back. Inhale to shift forward. Exhale, belly to Cobra or
Chaturanga to Upward Facing Dog. Move with your breath. Listen to your body. We’ll meet in
Downward Facing Dog. Inhale in deeply here. Take a Lion’s Breath. Nice cleansing
breath as you breathe out. Don’t be shy. From here, anchor
through the right heel. Inhale, lift the
left leg up high, Three-Legged Dog. Here we go, exhale,
step it all the way up. Nice lunge here,
back knee stays lifted. We got this.
Front knee over front ankle. Alright, connect to your core,
your center. Here we go, pay
attention to the transitions. How you move matters. Inhale, scoop the arms
forward, up and back. We rise up, reestablish
that bend in that front knee. Left hip crease pulls back. We find our
inner support system. So we know the structure. We play within the
structure to make it work to create our experience, right? Co-create with your breath here. Breathe in, feel that lift. Breathe out, ground. Maybe bend that back knee. Get your center
right underneath you. Awesome, you’re doing great.
Here we go. Big inhale to maybe look up. Careful not to
crunch the back of the neck. Exhale, keep the
front knee bent. You got this. Slow and steady,
open twist to the left. Pull that left hip crease back just like we did in
the runner’s stretch. Great, now we’re
gonna straighten both legs, come back to
center with the inhale. So inhale, we rise up. Fingertips reach up, we
straighten both legs and then exhale, dialing to
the right, Warrior II. Front knee over front ankle. Back toes are turned in. Strong legs. Stretch, Benji. And then here we go,
keep that front knee bent. We’re building strength. Meeting your appropriate
edge, reach the left fingertips forward then up. Create length,
space and then back. Peaceful Warrior,
neck is nice and long. Hug the low ribs
in here, inhale. Exhale, have some fun, cartwheel
all the way through and down. Right hand comes to the earth,
we pivot on the back foot. And when you’re ready, inhale,
left fingertips to the sky. Big twist. Big breath. Strong legs. Inhale, lengthen
through the crown. Nice, long neck. Exhale to bring it
all the way back down. Awesome work. Plant the palms,
step the left toes back. Move through a
little vinyasa here. Something that feels good. You can add on,
you can take a break. Make it your own. And we’re gonna meet in
that Downward Facing Dog. When you get there, take the deepest breath
you’ve taken all day long. Exhale, Lion’s Breath,
tongue out. Don’t be shy. One more, just like that. Deep breath in. Exhale to empty it out,
let it go. Nice, slow descend to
the knees to kiss the earth. Child’s Pose, your version,
knees together or wide. Or maybe you just come
to a nice comfortable seat. Come to a place where you
can rest and begin to relax. Close your eyes. And really land here,
whatever that means to you. Can you just kind
of land in this moment? Then slowly begin to surrender. Relaxing anything that might
be holding or gripping here. Continuing with
your nice conscious, full inhalations. And these really
awesome, even exhalations just
long and strong. (chuckles) Allow the breath
to move you here for just a couple quiet moments. And then slowly we’ll
begin to open the eyes. Claw through the fingertips and
easy breezy again pay attention to the transitions here as
we rise back up to all fours. We’re gonna walk the knees out,
you can curl the toes under, and just send the hips
back and forth a couple times. And then we can uncurl the toes
and we can just draw a couple circles or even
figure eights with the hips one way and then the other. Get a little freaky. And then find
your Tabletop Position. Press in to the
top of your left foot. You’re gonna lift
the right knee up. You’re gonna
send your right foot all the way up towards the sky. So right knee stays bent and sole of the right
foot towards the sky. Careful not to lean
on to your left side, really hug in to that midline. Toning the core here,
nice and easy, and now for the right glute
we’re gonna begin to pulse, just nice and easy. Sole of the right
foot up towards the sky. Now try to keep the
shoulders nice and even here. Pressing into both palms evenly. Gaze straight down. We’re pulsing.
We’re breathing here. Nice and calm in the face. Moving that energy,
that Kundalini throughout the body here. Keep it going. Pulsing. Feeling that right glute engage. Feeling the low belly,
draw up and in. You’re here for five,
you got this. Four, three, stick with it. Two, on the one, check it out,
extend the right leg, then bend the right knee,
bring it all the way up and in for a One-Legged Pigeon. Alright, flip onto
the top of that back foot. You’re gonna bring the left
inner thigh up towards the sky. You can keep the right heel
close in or you can work to bring the right shin out. But careful that
you’re not kind of putting the cart before the horse. Just stick with the sensation
over the shape here and you can grow this pose in a
way that feels good for you and your body. Alright, keep
active in both feet. So the root of this posture
is gonna be that back foot actually, nice and strong. Benji’s chasing
something in his dreams here. We’re gonna sit
up nice and tall. We’re gonna keep
the right foot active as we slowly
begin to melt forward. Maybe we come
on to the forearms. (laughs) He’s dreaming. He’s chasing a squirrel. And then maybe we
come on to the forehead. We can even kind of
bubble gum, bubble gum. (chuckles) He’s
really having a… ‘Kay, Pigeon Pose. Can really find a place
to rest your head is where I’m going with that. So, breathe deep.
Ah, the joys and sometimes the perils of
practicing with your pet. Just kidding, only joy. Peril, it can be peril,
not perils. Anyway. Close your eyes. Breathe deep. And now nice and easy,
so super slow and steady, you’re gonna
stay here for a bit, but see if you can find
a soft, soft, easy rocking that’s initiated
from that right hip socket. So rocking gently left to right. it can be very,
very, very subtle. Continue to breathe. Then press the
palms into the earth. Draw your navel to your spine,
tuck the chin and slowly begin to roll it back up. Inhale in, exhale,
press into the palms, come back to all fours. If you want to do a
Downward Dog here you can. And we’ll reset
for the other side. (chuckles) Take a peek at the
video here and look at Benji. He’s running. Running, runnin’, runnin’. Okay, here we go. From a nice strong foundation. (laughs) Here we go, pressing
into the top of the right foot. We’re gonna kick
the left foot up high. Sole of the
left foot to the sky. I’m gonna be just aware of where
my weight is shifting here. Trying to press
into both palms evenly. When you’re ready,
let’s begin that pulse. Find your breath. Hugging on to that midline. hugging those low ribs in. And if you’re kind of, if
this is a new thing for you, move slow so you can really feel
what muscles you’re activating and make sure that you’re not
letting any tension creep up into the shoulders or the neck. Gaze straight down unless you’re
looking at Benji who’s still running after
something in his dreams. Otherwise gaze straight
down and keep it going here. Press into the top of
the right foot for stability. Feel that left
glute start to turn on, low belly start to
draw up and in to support. You’re doing great. Keep it going. You’re doing awesome for five. Breathe deep for four. Three, two. And on the one, extend
the left leg out all the way. Then bend and draw
it all the way up in to One-Legged Pigeon
on the other side. (chuckles) Okay. Take a look back
at your right foot. Ground it down. Right inner thigh
spirals up towards the sky. This is the root of the posture.
Back foot strong. Then from here,
check your left toes, keep them nice and active. Inhale, think
Cobra or Up Dog here, find that length first. And then you can start to play.
Maybe coming onto the forearms. Maybe stacking the fists. Maybe you keep it lifted or maybe you start
to find a soft bow. A nice active breath here,
my dears. Stay in it. Bring your attention back
to the sound of your breath. As you ready,
invite that slow, gentle rock. And just play with it. Notice how this
side is different. And then nice and easy, we’ll
bring the hands to the earth. We’ll stay nice and
energized through the feet and we’ll rise up. Lift the heart,
listen carefully, you’re gonna sink on
over to your left hip, and you’re gonna
bring the right foot around. Benji wakes up from his dream. We’re gonna bring the
soles of the feet together, Cobbler’s Pose
or Baddha Konasana. Sit up nice and tall. You can grab the ankles or you
can take the thumbs and start to use the pressure of the thumbs
to just give yourself a little foot massage, little
reflexology moment here. Alright, then inhale in here,
lift your chest. Exhale, bend the
elbows left to right. Begin to look forward as if you
are looking down into a pond. I always say this is
like my Zoolander moment. It’s like, “Who am I?” I’m looking, getting
a reflection back. So take a second here. Keep a nice, long,
beautiful neck here so not collapsed. Just, yeah, looking down,
creating length, seeing your reflection. Inhale in. And then exhale,
draw everything down. Let the weight of your head drop
nice and slow and with control. Inhale, feel the skin
of your back body stretch. Exhale. Slowly begin to
relax the shoulders and we’ll release
and come back up. Take your fingertips, bring them
to the outer edges of your legs. Slowly close this chapter. Knees kiss together,
we’re gonna lean back here, way back nice and easy. Good. Then we’re gonna
slowly lift the legs, cross one leg over. And you’re just
gonna take whatever shape you want with your arms. I know. It can be like whatever,
it can be just basic. Can be Eagle arms. Can be just like, (scares). (laughs) Make someone scared. It can be jazz hands. Be prayer position. Cool, then come back to center. Cross the opposite leg over. And then just take a
shape with your arms. Come on, second, second side. Don’t be shy. Bring it back to center. Opposite leg on top. Here you go, get
another chance on this side, take a shape. This is like the most creative
core work I’ve ever done. (laughs) Great, come back to
center and last time, opposite leg on top. Take a shape. Change it. Great, then come back to center. Inhale in, exhale
forehead towards the knees. Take the biggest I love you
breath you’ve taken all day. This is it, your
practice is coming to an end. In every end is a new beginning. And from my heart to yours,
I wish you a beautiful continued awakening of the artist within. It’s so beautiful when we are
able to recognize our creative energy and to use it in the way that serves. Go ahead and lift the head,
cross the legs, let’s bring the hands
together at the heart. Just create a
little energy here by bringing the palms together. Create a little movement here. A little heat. And then slowly bring the
thumbs up to the third eye. Inhale in. Exhale to relax the shoulders. Inhale in again. And we’ll exhale to
close the practice with a bow. Take good care everyone. Namaste. (upbeat music)

About the author


  1. Hello darling friends! This practice encourages us to quiet the thinking mind and feel it out.
    How are you feeling after today's practice?

  2. I waited to do this practice on Monday morning and it was a perfect way to energize and get my day going! Thank you, Adriene, for sharing you love, talent and energy with us! 🕉💜🦋🧘‍♀️

  3. Getting graded in school in a student led session of yoga lol. I need some help though.

    Since I'm not an insanely good expert (cough cough you cough cough) in this type of stuff, it would be really helpful if you could tell me some stretching/yoga positions I could do. My teacher reccommended you soooo . (BTW You don't have to do this its ok if you don't) 🙂

  4. This practice was very challenging to me but i didnt gave up! And yay : rewarded with a pigeon pose, good sweat and a feeling of become stronger 😀 Thank you so much ♡♡♡

  5. Super loved today's practice, thanks so much Dear Adriene 🙂 I didn't knew you were on vacations so i was getting sad on not having new videos of yours cause i practice twice a day with your classes but reading the comments helped me on that, so, glad you had vacations and hope you enjoyed a lot. Love you and sweet dreaming Benji too 🙂

  6. I really love the artist at the end, made me laugh and I made a crazy artist 🙂 Thank you Adriene, for this wonderful practice.

  7. Everything was so great in this practice! Benji running after squirrels, the creative moment with the arms (I have to confess I had a little Vogue moment, there), and the subtle movements in downward dog with lifting and planting the heels. Loved, loved, loved it 💙

  8. I tell ya, this routine really mixed the energy. I've been working on moving lightly and easing my grip– this practice pushed me to keep that up, and those pigeons really took me by surprise! Great work, Adriene!

  9. Hello Adriene and fellow yogi souls! Im super sore from a long beautiful hike yesterday so this was the perfect practice. Thank you! <3

  10. 🥰Benji is the best! Any tips for hands and feet that sweat and slip? Makes holding downward dog difficult! Thanks for sharing your videos!

  11. After a busy few weeks and recovering from getting my wisdom teeth out, it felt great to get back on the mat again! I love this one.

  12. What a lovely class for a lovely morning. I definitely am feeling woke! It appears the artist within me is a sweaty one! Great burn today! See you tmrw 🙏🏼🙏🏼🙏🏼 ps Benji is truly YouTube gold!!!😂😂😂

  13. This will be a new favorite! Love the length of the practice and easing-into-it start as I always feel so stiff and sore at the beginning.
    But not after!! 😄💗

  14. Hi Adriene! I’ve been following your channel for a little over 2 years now and I think what you do is so wonderful!!! I’ve been able to cultivate a really good (almost) daily practice because of the resource that you offer! I recently got a foot surgery so I haven’t been able to really do a good yoga practice and i can FEEL it. Could you make/ recommend some videos for poses that are off the feet but still balancing? I’m finding my butt is really uncomfortable from sitting so much and I”m worried about getting super lopesided in my legs/ thighs since I cant put any weight on my right foot.
    Thank you for all you do!!!

  15. Hi Adriene! It's been a little while since I practiced yoga, and so today, I stumbled upon this gem when I searched you up. Loved it! Completely resonates me, when I read the title. Thank you so much for today's practice, it was amazing. Much love

  16. I missed you and I was happy yesterday when I got notification. Welcome back! These 40:41 mn made me feel so good. I liked very much when you invited us to strike a pose, crossed legs. It was funny and it brings a true creative energy. I felt like a superhero. My body worked very well. Thank you very much.

  17. So glad I'm baaaack <3 I was all over the place during this past month but I'm so ready to start over. Sweated a lot too. I love it.

  18. 'Back to the Dog"! Love it! what a gorgeous practice! enjoyed every moment and feeling so thankful! Bless Adrienne x

  19. Adriene with a completely random "geett freakky." Lol this is why I love you Adriene.
    Those were absolutely empowering words, "Feel your creative power, understand it and use it for good," MMMMhMMM sister preach!

  20. This practice was beautiful but I do not recommend played two hours of Beat Saber before hand 😳(I use beat saber as a workout plus it’s loads of fun) my shoulders are DEAD now! Thank you so much Adriene for beautiful start to my third month in a row!

  21. I enjoyed every moment of this, even the challenging ones! This was exactly what I needed after sitting at a desk and staring at a computer all day.

  22. Woah I feel awesome after this practise.. I love the vogueing core poses at the end 🙅‍♀️❤️🙏✌️

  23. Hey! Thanks for all the hard work and excellence, Adriene! I absolutely adore your channel. It's brought me some particularly incredible practice for flexibility, balance, centering, and presence.

    You should do a "Yoga for skiers" video! I, for one, would be particularly interested and I'm sure my fellow powder nerds would be too. Thanks Adriene!

  24. These 40 minutes flew by, and Benji was super cute and the posing made me giggle and this is the first time I felt pure joy in a while. I love this practice, thank you so much Adriene. ❤️

  25. As a struggling musician the part about trusting the process and being between point a and point b really hit me today.

    Also it's unseasonably warm and humid where I am and I couldn't even get into child's pose halfway through because of how sweaty I was already

  26. Damn girl, that was challenging but so rewarding. I felt like it was a meditation that so built my physical strength. 🙏🏼

  27. Thank you so much, I've been in quarantine due to the outbreak of the new corona virus, and I am finally finding myself some quiet time to do some yoga and meditation. This session made me really relaxed but energetic at the same time. Thank you thank you

  28. Whew, I wanted to give up so many times. I didn't get a chance to do much yoga in February and coming back to the practice was super challenging. Focus is a muscle! I'm happy I stuck with it 🙂 thank you Adriene <3

  29. I'm loving staying in the groove with the monthly calendars. #YWA helps me in so many ways. Keep creating! 💕🧘🏼‍♀️🙏

  30. I finished the January series only yesterday, due to flu, exams and other unpredicted stuff, but here i am, hopping into the March series with Joy. Thank you Adriene for this energizing practice! Namaste! 🙂
    p.s. Benjiiiii <3 <3 <3

  31. My sweet kitty usually has a lot of interest in yoga…… or at least the mat. Usually once I actually start, she gets annoyed at the lack of attention and leaves. Something magic about this one, it had some pet energy. She stuck around, walking in between my legs and stroking my face with her tail during my forward folds, standing under me looking offended (maybe because we’re imitating dogs?) during downward facing dog. And then you said to give a little pet to any critter we happen to have, and I think she was really glad you said that. 😂😂

  32. I've just had 4 days away from yoga due to having to work through illness, the longest since I've been practicing with you, and today's practice had me sweating for sure. But it was so joyous to get back on the mat, it felt like coming home. And wonder of wonders, my head touched the floor for the first time in pigeon on my right leg. Seems like a small victory, but after years of chronic sciatica, it is a mighty triumph for me. Then I thought of all the people having these meaningful personal victories every day all over the world because of their practice with you, and that is just beautiful. I hope you can feel the energy of all this joy coming back at you from the community. Namaste.

  33. I’m a little late to the party…just finished my first 30 days with Adrienne. I’m hooked. THANK YOU!!

  34. that was the best yoga workout iv done, really loved it. iv been doing your yoga for a while now and i can definitely feel my arms getting stronger. much love xxx

  35. A few days late, but who's counting? 😁
    Today is the first day of my parental leave (due date in 35 days!!) so I'm consciously starting this "holiday" with a lot of creativity after a long break!

  36. I just want you to know you have truly been a light in my world Adrienne! ✨ How you give so selflessly is inspiring, and I can always feel the love in your voice. Top Yoga Instructor on YouTube hands down. So many blessings to you. Thank you. 💗

  37. I don’t know what was going on, but I was laughing for no reason for the first half of the video. Must be the energy I’ve been hearing about throughout the years. Seems like something I should research. Thank you, Adriene.

  38. I can't help, but to think of the Spongebob Squarepants theme song when listening to the music at the end of every video … LOL !

  39. Way to steal the show Benji !of course we were all looking at him, gaze wasn’t down! Loved it even though it was hard at times.

  40. OMG I JUST LOVEEEEE THIS PRACTICE!! EVERY part of it and Benji dreaming made my day! Love you guys, thank you so much.

  41. What a great practice that was !
    I loved it ! And the sneaky creative core work out was fabulous !
    By the way the Zoolander reference works for me every time 😂💦
    You’re the best Adriene !
    Thank you so much for everything you do. Namaste 🙏🏻 💕

  42. Hello, Adrine! I am Mira Kim in Korea. I've found your video from Liz Bills. I love your yoga. It's so amazing! I 've translated in Korean and uploaded on my youtube channel. Thank you for your kindness♡♡♡

  43. Benji is me…. chasing my dreams…. running away from my responsibilities…. running to my yoga mat after any inconvenience..

  44. LOVED this practice and how I felt afterwards. I’m so thankful for this community and the blessing that these videos are. Thank you Adriene! 🥰

  45. Thanks a lot Adriene for this awakening practice and for all your effort, time, and energy you put into what you do. <3

  46. Love this video!! What a great yoga practice thank you so much! I love seeing how far I've come and how much I've improved with pigeon so exciting!

  47. I loved this practice! I've been practicing everyday since the start of January, first with your programme, before branching out onto longer videos. I know how much would have struggled a few months ago, but I've built up enough fitness to be able to actual enjoy more energising sessions like this. It's also been a godsend living in a locked down city in China. Hope everyone else had a great practice too <3

  48. I can't believe this quality of yoga just gets beamed onto my mat in the living room for free. I'm on day 48 of a challenge I didn't know I started. Namaste to where ever you are <3

  49. I stopped to watch Ben galloping in his sleep chasing whatever😊 My dog Denzil does the same thing😍

  50. Anyone know what kind of mat she prefers to use? New to her channel and beginning practice, not sure what kind of mat to invest in.

  51. I love that this kicked my ass but what I love most about YWA is that she literally can not contain herself. Hey-yo!

  52. Hi Adriene, I have a question about breathing because it is stressing me out during the practices: I feel like my breath is shorter than your sometimes so when you say "inhale", I inhale and then I automatically stop breathing and wait for you to tell me what to do on the exhale. This is a little annoying because I keep judging myself that I "breathe the wrong way" or something because I sometimes need to inhale when you say exhale and vice versa. I don't really know what to do about that because I can't just do the practice faster because I don't know what's coming and I can't do it slower because then you're way ahead and that actually really bothers me because a part of me is constantly busy trying to "breathe correctly". Have you experienced this? How do you inhale for so long? Is there anything I can do?
    And thank you so much for your practices, I think you are the best yoga teacher on the internet <3

  53. I am really feeling a burn in the legs after this! wonderful wonderful! I wanted to give up but I pushed past the urge and now I feel amazing. Thank you Adriene. Namaste.

  54. I'm so happy to be in Creating in March with all of you!! This practice was very nice and I am feeling stronger. My goal is a full on chaturanga in 2020. I know that with your help I will get there. Thank you and Namaste.

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