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00:00Hey guys, welcome to Yoga with Adriene.
00:02I'm Adriene and today we have a sequence for anxiety.
00:05So this practice is awesome for when you're feeling stressed
00:08out or maybe you're feeling a little anxious,
00:10maybe a little panic attack-y, or you just need to move from
00:14the darkness into the light.
00:16Hop on the mat and let's get started.
00:18All right, let's begin in a nice, comfortable seat.
00:33Sit up nice and tall and arrive here now.
00:37You've started the video, you're here,
00:39the hard part is over, let's begin with the breath.
00:42Inhale, as you breathe in, draw the shoulders up to the ears.
00:48As you breathe out, draw the shoulders down,
00:51away from the ears.
00:53Good, as you breathe in, squeeze and lift.
00:58And as you breathe out, drop, create space.
01:03Couple more times, inhale, find what feels good here.
01:09And exhale, create space.
01:14One more time, inhale, squeeze to the max.
01:18And exhale, create space.
01:25Awesome, take your right ear over your right shoulder.
01:29Breathe, ground down through the elbows.
01:33Lift it back to center and to the other side.
01:35Left ear over left shoulder, draw down through the elbows.
01:42Great, bring it back to center.
01:45And we're gonna come into a little mudra here
01:47as we prepare for alternate nostril breathing.
01:50So this is my number one.
01:51If you don't have time for the whole video,
01:52at least have time for this pranayama technique,
01:54which I really do think is like a magic elixir.
01:59For those, for when I'm feeling anxious,
02:04if you ever feel like you are in a kind of panic attack moment,
02:09or anything like that, or you just need to de-stress,
02:13balance out, this is the one for you, my friends.
02:16So we're gonna take the kind of hang loose sign here.
02:19It's kind of like this.
02:20And we're just gonna bring it to the ring finger and the thumb.
02:24So you bring the two-piece fingers in.
02:27Or if that's difficult for you,
02:29you can also do your middle finger and your thumb.
02:31So we have your thumb and an extra finger here.
02:38And we have a whole video on alternate nostril breathing,
02:41so if you're new to this and you want to go ahead
02:43and learn the technique first,
02:44you can pause it and click on that,
02:46open it up in another window, and it's really lovely.
02:50But to honor your time, we're just gonna hop right in
02:52and so you can practice this regularly.
02:55So the thumb's gonna come to the right nostril.
02:57You sit up nice and tall
02:58and breathe in through the left nostril.
03:01Keep the shoulders relaxed.
03:06As you pause at the top, we switch,
03:09covering the left nostril,
03:11breathing out through the right nostril.
03:17Inhale in through the right nostril.
03:23Always holding, pausing at the top to switch.
03:27Exhale out through the left nostril.
03:31Exhale out through the right nostril.
03:33Inhale in.
03:34Alternating at the top, exhale.
03:36And alternating at the top, exhale.
03:38And alternating at the top, exhale.
03:40Inhale.
03:41And alternating at the top, exhale.
03:45Inhale.
03:49Inhale.
03:54And alternating at the top, exhale.
03:56Inhale.
04:00Keep it going.
04:25Nice and easy smooth breaths.
04:31Again, alternating at the top.
04:41After a little bit of experiment,
04:43you find a rhythm that works good for you,
04:45a hand mudra that works good for you.
05:00And even it out here, really commit.
05:15And gently release both hands down.
05:29Take a deep breath in through both nostrils.
05:32And out through both nostrils.
05:41Slowly open the eyes.
05:44Amazing, and notice how you feel.
05:46Great.
05:50From here, we're gonna move on to all fours.
05:52But take this sense.
05:53Whatever the breath did to you, maybe nothing,
05:55but just take one thing and add it on, right?
05:58So we're staying present in the moment,
05:59but we're kind of allowing ourself
06:01to change the course of things, right?
06:03Trying to let go of the stress,
06:05the anxiety in the body.
06:08That breath, so lovely for the nervous system.
06:10So keep it soft and easy as you come to all fours here,
06:13my sweet friends.
06:15Be kind to yourself.
06:17And we'll move into a little Cat-Cow.
06:26This should feel awesome.
06:28We've already connected the brain and the breath.
06:32And the alternate nostril breathing,
06:34Nadi Shodhana.
06:35It's a purifying breath.
06:38So keep nice, long, smooth, deep breaths here
06:40as you now begin to integrate the spine,
06:43which is also connected to the brain.
06:45So when the brain is a mess,
06:47it is so beneficial to do spinal work,
06:51even something as simple and delicious as Cat-Cow.
07:05Awesome.
07:07From here, I'm gonna curl the toes under.
07:10Walk the palms slightly forward.
07:13Nice and easy.
07:14Inhale in.
07:15On an exhale, lift the hips.
07:18Downward Facing Dog.
07:19So connect to your strength here,
07:21but keep a softness.
07:23Press into the palms.
07:25Take care of the wrists.
07:26Bend the knees.
07:28Inhale in.
07:30Exhale, lowering back down.
07:32Hmm.
07:34Awesome.
07:35Press into the tops of the feet.
07:37Walk the wrists back underneath the shoulders.
07:40Then inhale.
07:41Keep the right palm where it is here,
07:42and we're gonna open the left fingertips out.
07:45So just go as far as you can
07:46before you feel a pinch in the back body.
07:49Opening.
07:50Inhale.
07:51Exhale.
07:52Left palm down.
07:53Right fingertips reach up.
07:54So it might not be all the way here
07:56is what I'm trying to say.
07:57It might just be here or even here
07:58as you inhale.
07:59Open up through the chest.
08:00Exhale.
08:03Again, to the left.
08:04Inhale.
08:05Press away from your yoga mat.
08:08Exhale.
08:09Press into the tops of the feet.
08:11Inhale.
08:14And exhale.
08:16And one more time.
08:18Long in the neck.
08:22Synchronizing with the breath.
08:26Hmm.
08:27Super awesome.
08:29Alright.
08:30Walk the knees together.
08:31Take a Child's Pose here.
08:33Go ahead and keep the fingertips
08:34reaching out long though.
08:36So stretching through the side body.
08:41Knees are together though,
08:42and we bow the forehead.
08:44Rest your heart.
08:48Slowly we're gonna walk the palms
08:49over towards the right,
08:51excuse me, left edge of your mat.
08:53And the right hand's gonna come over
08:55to kiss the left hand.
08:58So maybe they come one on top of each other.
09:01Breathe into the right shoulder,
09:03the right side body.
09:05Pull back gently with the right hip crease.
09:07And breathe deeply.
09:17And now through center.
09:20And to the right.
09:21Right palm to the right edge of your mat.
09:23Left palm comes and hops on top of the right.
09:26And we breathe here.
09:27Forehead grounding down.
09:29Reaching down.
09:30Reaching down.
09:39Stick with your breath my friends.
09:41I know the mind is powerful.
09:43But so is your breath.
09:44So come back to center.
09:46Inhale lifts you up.
09:48Exhale curl the toes under.
09:50Downward facing dog.
09:52Okay time for a cleanser.
09:53We need it.
09:54Inhale in through the nose.
09:56Exhale out through the mouth.
09:59Inhale in through the nose.
10:02Exhale out through the mouth.
10:05One more.
10:06Don't be shy.
10:07Beauty of home practice.
10:09Lion's breath.
10:13Great.
10:14Drop the left heel.
10:15Lift the right leg up high.
10:16Inhale.
10:17Exhale.
10:18Step it up into a nice low lunge.
10:23Prepping for Warrior II.
10:25Take your time getting there.
10:26We'll pivot on the back foot.
10:28Keep the front knee bent.
10:30When you're ready, rise up strong.
10:37Find strong footing here today.
10:39Super important that you ground through all four corners of the
10:42feet.
10:43Press into the knife edge of that back foot and charge the left
10:46inner thigh.
10:47Reach the right fingertips.
10:48Really reach.
10:49Left fingertips back.
10:51Really reach.
10:52Breathe deep here.
10:54Send energy out in all directions.
10:56Left to right.
10:57Down to the earth.
10:58And lift and lengthen up through the crown.
11:00Big breath in here.
11:02Big breath out.
11:03Draw your shoulders down.
11:05Pull the pinkies back.
11:07Great.
11:08Then keep the front knee bent here for now as you reach the right
11:11fingertips forward, up and back.
11:13Peaceful Warrior here.
11:14Keep the front knee bent.
11:16Now hug the lower ribs in.
11:18Just a hair, sorry.
11:19Just a hair, sorry.
11:20And then we're gonna inhale.
11:22Straighten the leg.
11:23Front leg.
11:24Exhale, bend.
11:26Inhale, reach.
11:29Exhale, bend.
11:34One more.
11:35Inhale, reach.
11:36Exhale, bend.
11:38This time continue the journey all the way down.
11:42Extended side angle.
11:44Right fingertips to the earth.
11:46Left fingertips towards the sky.
11:48You can also be here on the top of the thigh.
11:50Breathe deep.
11:51Inhale in.
11:53Long exhale out.
11:56Inhale.
11:58And exhale.
12:00Stick with your breath.
12:02One more time.
12:03Inhale in.
12:05And exhale.
12:06Bringing the left fingertips down.
12:09We'll pivot back to our lunge.
12:12Plant the palms.
12:13Step it back to Plank.
12:15You can move through a Vinyasa here if you like.
12:18Or send it straight to Downward Facing Dog.
12:21Melt your heart back.
12:23Send your hips up high.
12:24Press into the palms, especially the index finger and thumb.
12:28Then we'll drop the right heel down and inhale.
12:31Lift the left leg up.
12:33Exhale.
12:35Step it up into your lunge.
12:38Warrior II.
12:40So take a second getting there.
12:42Right?
12:43It's really about the sensations today and about the journey.
12:46And so take your time as you arrive.
12:49You're strong, grounded, beautiful Warrior II.
12:54So a little work on the feet.
12:58Goes a long way.
13:00Then connect to the energetic body.
13:02Tailbone down.
13:03Front body lifts.
13:04Reach both directions.
13:06Up, ground down.
13:11Big breath in.
13:12So good for the body here.
13:13Full body experience.
13:15Energy radiating.
13:17Then keep the front knee bent, my friends, best you can.
13:20And send the left fingertips forward, up, and back.
13:24As you can see, my right hand's coming around.
13:26It can stay on the small of the back here.
13:27Or reach around to the top of the left hip crease.
13:30Keep the front knee bent as you inhale.
13:33And exhale.
13:35Now here we go.
13:36Inhale.
13:37Straightening through the front leg.
13:38Inhale.
13:39Extend.
13:40Energy out through the left fingertips.
13:42Exhale.
13:43Sink deep.
13:44Stay strong in your back leg.
13:46Inhale.
13:47Extend.
13:48And exhale.
13:50And exhale.
13:51Sink deep.
13:52Ooh.
13:53Nice.
13:54You got it.
13:55Inhale.
13:56One last time.
13:57And exhale.
13:58Continue this journey.
13:59Melt it all the way down into your extended side angle.
14:05Lean back, everyone.
14:06Remember, we can always be here.
14:12Big breaths.
14:13Strong connection to the earth.
14:15One more breath here.
14:16You got it.
14:22Then slowly, right fingertips float down to meet the left.
14:26We come back to our lunge.
14:28We plant the palms.
14:30Again, you can move through a vinyasa here.
14:32Or you can send it straight to Downward Facing Dog.
14:39In Down Dog, back to that cleansing breath.
14:41Take a big inhale in through the nostrils.
14:43And exhale out through the mouth.
14:49Great.
14:50Drop the left heel.
14:51Lift the right leg up high.
14:53This time, come to Warrior One.
14:54Nice and strong.
15:00Reach the fingertips up high.
15:01Press into the outer edge of the back foot.
15:03Then inhale, look up.
15:04Exhale, ring the fingertips down.
15:06Stay strong in your front leg.
15:08Hug energy into the midline here for stability.
15:14I'm gonna step back a little bit here.
15:15So draw the knuckles down and away.
15:17And as you inhale in, find that lift in the heart extension through the crown.
15:21As you exhale, lift your left heel up.
15:24Stay soft and bent in the front knee.
15:26And we're gonna play with a little Warrior Three.
15:28So you might just come to here, big toe on the earth.
15:32Keep your focus out in front, neck nice and long.
15:36Inhale in.
15:37Exhale.
15:38Maybe you begin to lift through the left inner thigh.
15:40Maybe you come to here right away.
15:44Or maybe, again, you're growing this and so we keep big toe on the earth.
15:51Stay connected.
15:52Ah, the mind begins to clear.
15:53We begin to focus on the sensations of the body as you lift through the left inner thigh.
15:57You can stay here.
15:59You can release with control to airplane arms.
16:03Or maybe you take the fingertips all the way forward.
16:07Wherever you are, full body experience.
16:09Breathe deep.
16:14And then slowly make your way back to Warrior One.
16:18Inhale in.
16:19Smile.
16:20Exhale.
16:21Let it go.
16:23Back to the lunge.
16:24Optional vinyasa here.
16:25Take it or leave it.
16:27Then into Downward Facing Dog.
16:32Beautiful.
16:33Drop the right heel.
16:34Lift the left leg up high.
16:36Inhale.
16:38Exhale.
16:39Stepping through.
16:40Find Warrior One.
16:44Take your time.
16:46Strong legs.
16:49When you're ready, reach the fingertips up high.
16:52Ground down through the shoulders.
16:56Connect to the sensations in the body today.
16:58Stay present.
17:00Inhale in.
17:01Exhale.
17:02Rain it down.
17:04Interlace.
17:05Interlace.
17:06This time maybe opposite thumb on top.
17:07So the one that feels kind of weird.
17:08And knuckles draw down and away as we open the heart.
17:13Welcome that heat, that aliveness that's starting to maybe glisten on your forehead or your lip.
17:20Stay strong and grounded to the earth.
17:22You got this.
17:24Inhale.
17:25Look up.
17:26On an exhale begin to slowly stay bent in the front leg.
17:30Lift on to the right big toe.
17:33Again, maybe this is your pose today.
17:36Yes.
17:37Working on balance.
17:38Stability.
17:39I'm here.
17:40I love myself.
17:41And maybe we take it a step further by softening through the back knee.
17:46And beginning to lift up.
17:48Maybe even further.
17:50Maybe even further.
17:51Lifting up through the right inner thigh if you are lifted.
17:55Finding extension through the crown.
17:57Wherever you are, focus on your breath, the sensations in your body.
18:00Clear your mind of any stress, of any anxiety, any worry.
18:06Focus on connecting to your strength right here, right now.
18:12So even if you fall, you come back.
18:14Come back to the practice.
18:15Come back to the midline.
18:16Maybe you release the fingertips with control.
18:19So resist the slingshot effect and find airplane arms.
18:26And maybe you reach it forward.
18:30Nice strong breaths.
18:31Everyone, wherever you are, be there fully with your breath.
18:36And slowly take your practice back to Warrior I.
18:45Inhale, look up.
18:47Exhale, shake it off.
18:50Take it all the way back down.
18:51Last chance for a vinyasa.
18:52Feel free to take it or leave it.
18:57Moving through a heart opener if it feels good.
18:59Good.
19:02And then we'll all make our way to Extended Child's Pose.
19:08Bring the big toes together.
19:09Melt the heart back.
19:13Bring the palms together and then up and over the head.
19:18Gently crawl the elbows forward a hair.
19:20Stretch through the side body and the shoulder.
19:22Take a deep breath in.
19:27And exhale, let everything go.
19:31Surrender here.
19:32Pranam.
19:40Breathe into the back body.
19:42Close your eyes.
19:45Just take a second to bow to the big picture.
19:49To surrender to that which is out of your control.
19:57And to connect to a little sense of peace and love within.
20:12Slowly we'll drop the fingertips back to the mat.
20:15Reach.
20:16Plant the palms.
20:17And nice and easy, rise up.
20:20Walk the knees into the center.
20:22Carefully cross the ankles.
20:24And use your fingertips to help guide yourself all the way back to a seat.
20:29Then we'll extend the legs out long.
20:32Heels in line with the hips.
20:35If you're a little bit tight in the hips and the lower body,
20:37we can maybe lift the hips up on a blanket or a block here if that feels good.
20:42And then we'll inhale.
20:44Reach towards the sky.
20:45Ground down through the tops of the thighs.
20:48And then exhale, reaching forward.
20:51So this will look a little different for everyone.
20:53It might be here for you.
20:56Keeping the neck and the spine nice and long.
21:00It might be here.
21:02It might be here.
21:04So find your forward fold.
21:07Again, very helpful to lift the hips up a little bit here.
21:10Eventually find a sense of surrender here.
21:13Again, rounding through the spine.
21:15Eventually the neck stretching nice and yummy here as you bow the head.
21:23And bend the knees as generously as you need to here.
21:26No need to kind of hit this perfect little yoga shape today.
21:30Just for any day for that matter.
21:32But find what feels good.
21:35Find the layer of breath.
21:40And then slowly we'll release and come to lie flat on the back.
22:01When you arrive, go ahead and hug the knees into the chest.
22:08And then release the left foot to the ground and the right leg up high.
22:13Cross the right ankle over the left.
22:15Interlace the fingertips behind the back of the left thigh.
22:19And then bring your left foot onto an imaginary wall here.
22:22So press up against the wall.
22:23Flex.
22:24Flex.
22:25Then we'll begin to squeeze and pull.
22:27Breathing deep here in a little reclined one-legged pigeon.
22:31Neck is nice and long so your chin is lifted.
22:33See if you can tuck it in a little bit.
22:36Breathing deep here.
22:42Hmm.
22:44Great.
22:45Then send the left leg up high.
22:46Just a little hamstring bonus here.
22:48One more breath.
22:50And then nice and easy with control, right?
22:53So again, resist the slingshot effect.
22:55With control, send the right leg up to meet the left.
23:00And then I'm gonna reach both fingertips towards the outer edges.
23:03And then I'm gonna pulse here.
23:06Keep the shoulders relaxed.
23:08Palms facing each other.
23:10Tailbone scooping up towards the sky.
23:14Oh my God!
23:15Creaky old floor!
23:16Oh my God!
23:18We have a creaky floor here!
23:20Yay!
23:21Everything's in alignment.
23:22See, sometimes when you move it just takes a while, right?
23:25Take it to the left.
23:26Pulse.
23:29Creaky old floor.
23:31That's for all the YWA members who have been with me for a while.
23:36And to the right.
23:37Here we go.
23:38Missed that creaky old floor.
23:40But we have one here.
23:41Oh my gosh!
23:42And then back to center.
23:43Five.
23:44Four.
23:45Three.
23:46Two.
23:47And release.
23:48Yay!
23:49You never know when you're gonna make new discoveries.
23:50Right foot to the ground.
23:51Left leg up high.
23:55Crossing the left ankle over the right.
24:00Inner lace.
24:01Who'd have thought a creaky floor could bring so much joy to someone?
24:04Okay.
24:05Shin parallel to the ceiling.
24:07Flex your right foot.
24:09So chances are you know the shape, right?
24:11But the feet just kinda hang dead-like.
24:13So keep a little aliveness here.
24:15And then squeeze.
24:20Again.
24:21Tuck your chin into your chest.
24:26And then creaky old floor aside.
24:28I need you to close your eyes.
24:29And I would like to invite you to feel supported.
24:32Your spine supported here.
24:35The weight of your body supported by the earth.
24:42Keep breathing.
24:44And then extend that right leg up.
24:51Great.
24:52Slowly unravel.
24:54Left foot joining the right.
24:56This time we interlace fingertips behind the head.
25:00Inhale in.
25:02Exhale.
25:03Lift the head, the neck, the shoulders.
25:06Press into the heels.
25:08Inhale, lower.
25:10Exhale, lift.
25:12Inhale, lower.
25:14Exhale, lift.
25:15Keep the elbows wide.
25:16Keep it going.
25:20Inhale, lower.
25:22Exhale, lift.
25:23Extend the thumbs.
25:24Nice little neck hammock here.
25:32And three more.
25:36Scooping the tailbone up.
25:40And last one.
25:41You got it.
25:44And release.
25:45Supta Baddha Konasana.
25:47Ah, we lit the fire in our belly after all.
25:51Shimmy the shoulders underneath the heart here.
25:55Maybe give your little belly a pet.
25:59Inhale, lots of love in.
26:01Exhale, close your eyes.
26:09Begin to allow your breath to return back to a natural rhythm here.
26:15And then when you're ready, we'll peel the arms out wide.
26:22And slide the legs out long.
26:31Allow your body to grow heavy even if you don't have time for a long Shavasana.
26:35Take a second here to let the body settle and rest.
26:41To allow the nutrients of your practice to seep in, to settle in.
26:52To notice how you feel.
27:05And slowly draw the palms together.
27:07Bring them to your third eye.
27:12And we seal the deal by saying,
27:15Namaste.
27:17Which is honoring the best and most beautiful version of ourself.
27:22Seeing that, honoring that in oneself.
27:26And then also in others.
27:30Take good care my friends.
27:31Choose the light.
27:35Let it go.
27:37Namaste.