- hey everyone. welcometo yoga with adriene. i am adriene. travel edition! here we are in beautiful los angeles and it's a beautiful day. the breeze is blowing,there are lots of airplanes, you might hear them actually. and i wanted to hit the deck literally and find what feels good. we're doing a yoga for a healthy liver
this afternoon. this is amazing practice to help you when you're just feeling likeyou need a little stimulation, or you're feeling a little tired, or you need to kind ofpurify the liver meridian. this is gonna be a great practice for you to just, kind of, get rid of the build up of toxins and bad stuff so then you can createspace for the good stuff.
let's hop on the mat and get started. ( calming acoustic guitar) alrighty my friends sowe're going to begin in a seated position. just take a second to get comfortable. gather your bearings, get situated, and then when you're readywe'll extend the legs out long. and then just nice and easy to begin we're gonna come into abent-knee foward fold.
so this is just supereasy, nice and easy-breezy. so you can just kinda fall into it, take your eyes off the video and again, with the knees bent, we'll just allow the head to rest over, maybe in-between the knees, but if they don't quite getthere all the way that's okay. allow the shoulders to relax. maybe allow the eyes to soften or close.
and begin to notice your breath here. (airplane in distance) feet can be flexed, or toes pointed, just a little bit of energy there, whatever feels best for you. if you wanna begin tostraighten the legs you can, but just lots of permissionhere to keep them bent. breathing into the back body. and then breathing into the lower belly.
again, it's okay to look atthe video, but as needed, but go ahead and allow yourself permission to let theweight of the head go. that was a loud plane, it's kinda fun. okay, couple more breaths here, really truly breathe into your belly, breathe into your lower back body whatever that means to you,take bigger and deeper breaths. and then we'll slowly release,
begin to straighten the legs and roll up. awesome, alright. keepthe right leg extended, we're gonna lift the left leg up coming to a nice bent knee here. and give yourself a little bit of space between your left heel and your right leg so we don't have to beso tightly wound up, even though we're moving into twists, you can kind of keepthe space that we need.
so begin to lift up tallthrough the spinal column. stay grounded through your right leg and then we're justgonna hug that left knee in with your right elbow. this is a familiar shape for a lot of us, you can kind of guage how close or how far your leftheel is and then again, nice and tall through the spinal column. think up, as you breathdown into your belly.
so that can be a little advanced, especially for beginners. lift and lengthen up throughthe crown of the head, but as you breathe inyou might close your eyes and imagine the breathgoing in through your nose and really filling outthrough the lower belly. so it's kind of counterto what we're often taught in terms of breathwork, we inhale, exhale. so instead we're keeping the heart lifted,
spinal column tall, and we breathe in, the breath travels down,breath out, travels up. more on that in the pranayamaseries on this channel. okay so stay here. if you wanna release the left fingertips behind, you can. if you wanna go a little bit deeper you can bring the outeredge of your right elbow to the outer edge of your left knee. coming onto the twist here,but also you can release
the right fingertips to the ground and still work on this twistreally thinking about it from the base of the spine all the way up. so try to resist the urgeto crank or lean back. so really asking, right,for a nice loving squeeze in the lower body. never thought i'd say those words. (laughter) okay, one or two more breaths here.
and we'll gently release. when you release try not to collapse on the spine, keep it nice and tall. so this is deceivingly hard work. it might seem kind ofsimple but it's really good if you really work from the inside out. keep the left leg where it is, keep the right leg where it is, and just a little counter-twist here.
again, breathing into the lower belly. right fingertips swingbehind and left palm can either come to the outeredge of the right thigh, or fingertips to the mat, and we breathe. so as i'm breathing in mylower belly, my belly expands. breathing out it retracts in. breathing in, bellyexpands like a balloon. keep that left knee hugging in, press into all fourcorners of your left foot
if you need to give yourselfa little more space, take it. (airplane overhead) and when i said there were going to be a few planes i meant a million, (laughter) let's just roll with it. it's kinda fun. and then i'll gentlyrelease it back to center and i'm gonna switch. so same little diddy on the other side.
extending through the leftleg, bending the right knee. super important to kind of pay attention to all four corners ofthe right foot, right? firming down through the left thighbone, sitting up nice and tall. just taking your timewith all of this today, just so we're in a niceaction and good alignment. and then when you're ready, hugging the right kneewith the left elbow.
so a couple things i should mention. if you're feeling like you're leaning back into a dark hell, thenmaybe lift the hips up. sit up on a blanket, a block, a pillow. give your hips a little bit of lift so that you can find lengthin the lower back body, because we really want to be able to breath into the bellyin this seated twist, so. revolving whenever your ready,
right fingertips can come behind. again, we can hug the right knee in as we lift up tall through the spine. breathing into the belly. resist the urge to kind of come into the magazine posture here, and really see if youcan kind of cultivate some energy in your lower belly,whatever that means to you. breathe into the back body,whatever that means to you,
and if you want to take it a little deeper then you can take the outer edge of the left elbow to theouter edge of the right knee. lift and lengthen. see if you can begin to extend your inhalations, make them longer. and then use that exhale to release. inhale. fill her up and expand. exhale. draw the navel in and release.
one more. (audible breathing) then gently back to center. counter-twist. so best you can, paying attention to the sensations of the body. that's one of the beautifulthings about home practice, or backyard practice is that you can kind of move at your ownpace, and so i'm trying not to rush this video too much.
i want us to have a little bitof time and space to just go, "okay i'm getting boredhow can i close my eyes, and breathe, breathe, breathe." or, "wow it's amazing, yoga works. i already notice a differencein my body and my energy." it's attempting to finda little bit of balance, but you kind of haveto do your part right? so breathe deep. acouple more breaths here. when you get in the groove of the breath
it really feels awesome. awesome. and then we'll gently release. cool. bring the left footin, cross the ankles. very gently, ever so gracefullywe'll come on to all fours. great. take a second tobring the knees together. tops of the feet on the mat, send it back. extend it, excuse me,well, it's a child's pose and the arms are extended.
forehead might kiss the mat,and take a couple breaths here. again, breathing deepinto the lower belly. breathing into the lower back body. see if you can feel your skin stretch as you breathe in deeply. you might begin to cultivatean ujjayi breath here. and we'll slowly rise up,come to tabletop position. one of my fav's. wrists underneath the shoulders,
knees directly underneath the hips. adriene slides her micback, so discreetly. and knees underneath the hip points. press away from your yogamat, you know what to do here. press into the tops of the feettake a couple breaths here, drawing the shoulders away from the ears. hugging the lower belly up into the spine. again, pressing away from your yoga mat. doing awesome everyone.
to check this line fromthe crown of the head to the tip of the tailbone,we'll press in our foundation and lift the knees, let them hover. it doesn't have to be a big lift. just a little lift toconnect to your core. draw the shoulders away from the ears. one more breath in. and out. and release. awesome cat-cow. take it away.
stretching the belly asyour heart opens forward. breathe in. exhale pressinginto your foundation. all ten knuckles andtops of the feet strong as we round through the spine. chin to chest, navel rolls up and continue tailbone up towardsthe sky, heart forward. breathe in. find whatfeels good here for sure, and then exhale, curlingthe tailbone under. travelling up through the spine,
hugging those lower ribs in, really making the most of it here. great. do one more. moving with your breath. great. curl the toes under. send the hip points up and back. downward-facing dog. bend the knees generously here, pedal it out, melt your heartback, find what feels good.
if you're new to the practice, check out the downward dog foundations video in the foundations of yoga playlist. and take breaks whenever you need to. great. drop the left heel,lift the right leg up high. take a deep breath in on an exhale. squeeze right knee in towards your heart. navel up towards the spine. hollow up through the upperback body, strong pose here,
and then step your right foot forward. awesome. lower the left knee, and just take a secondhere to stretch it out. so to each his own here. we stack front knee over front ankle. we might rock a littlefront, a little back. then i'm gonna lift my back knee up into my low lunge, or i might find that it's best for me to keepmy knee on the ground today,
so we are working at alldifferent levels here, for sure. deep breath in. deep breath out. ahoy! plant the palms, set the right toes back. slowly lower to yourbelly, inhale to cobra. big breath in, press your foundation. don't overdo it here just nice and easy, nice stimulation of the intestines here. anyway, so keep it nice and low.
pull the elbows back. one more breath. and then exhale, release.curl the toes under. press up to all fours or plank. take a deep breath in. lift the corners of your mouth slightly, and then send it back. downward-facing dog. awesome. couple breaths here to just work it out. and when you're readywe'll drop the right heel.
and take a deep breath in asyou lift the left leg up high. great. inhale. exhale. squeeze the left kneein towards your heart hollow through the upper back body, super strong pose here, core strengther. draw your navel up.squeeze, squeeze, squeeze. and then step it up into your lunge. lower the right kneedown and stretch it out. so you get a chance to really kind of like
find what feels good for you. maybe you're sore from sitting in a desk. maybe you're sore from a run, or a cycle. cycling. bicycling. soto each his own here. also this nice reflexology moment too, the very least for your feet. lift the back knee if you want to. give it a try, nice, low lunge. inhale, everyone, wherever you are.
loop the shoulders. letyour heart radiate forward. grow long in the neck.then plant the palms. slide the left toes back to plank. this time, chaturangato up-dog if you want, otherwise repeat what we did before, lowering all the way to the belly and the coming up tocobra so we have options. deep breath in everyone. long breath out as yousend it to child's pose.
keep the palms forward again, rest the forehead on the earth. close your eyes and take a rest. oh my god this breeze iscoming through here so amazing. and you might say "thank you", here. the most wonderful prayer. i read a quote today about if "thank you", were the only prayer we said, we'd be set. and i tend to agree.
and this pose, this shape, just kind of is a sweet surrender. sweet surrender pose.totally a "thank you" pose. okay that's enough adriene. here we go. all fours. curl the toesunder, back to down dog. doing great everyone, let's keep it going. bending the knees, cultivatinga little bit of energy here. here we go. drop the left heel,lift the right leg up high. deep breath in.
on the exhale, squeeze itup in towards the heart. hold here. press away from your yoga mat. super strong in the left heel. moving into a twist, so youcan keep that left knee lower, or we can keep it lifted. we have options. draw the palms together.super strong in the legs. lifting the heart up, bend the left knee. scoop your tailbone underneath you so we're kind of inviting you
to go from here. to here. so if you bend that left knee, you're gonna allow forthe space to do just that. then you can always beginto straighten it again. so we're drawing the pelvis in underneath. head over heart. heart over pelvis. lift your sternum to your thumbs, awesome. deep breath in. again,we can always be here. deep breath in. on anexhale move into your twist.
outer edge of the left elbow against the outer edge of the right knee. find that push and pull that we've been talking aboutfor the last month. we had talked about it during august and the yoga basics. sending the left heelback, begin to revolve. if you want take the left hand to a fist, right hand comes on top.
grow long through the neck.grow long through the spine. breath into your lowerbelly, you got this. two more breaths. pulling the right hip crease back. keep going through your checklist. stay curious and then gently release. with control, best you can. take a rest, or slide the right toes back and move through a vinyasa.
so this is your time to play today. i encourage you to repeat the practice, so they can, you know, thesemoments can always change, and will vary from day-to-day,based on how you feel. great. we'll meet in downward-facing dog, and do the same thing on the other side. awesome work everyone. drop the right heel, liftthe left leg up high. take a deep breath in and on the exhale
squeeze the left kneein towards your heart. hold here. hollow through the upper body. navel draws up, up, up and thenstep it up into your lunge. again, we have the optionto lower the back knee here. loop the shoulders, draw thepalms together at the heart. namaste. great. bend the right knee soyou can find your alignment, scooping the tailbonedown, heavy and down. tucking the pelvis, innerthighs squeeze together
lots of energy here. then maybe we begin tostraighten that right leg, and maybe not, or maybe it's on the earth. great. inhale. lift your sternum up to yourthumbs, open your heart. exhale. journey intoyour powerful twist here. left hip crease pulls back. navel stays connected to the spine. i move with my breath.
you can take your eyes off the video now, and really begin tofind that push and pull. that press and squeeze, finding a sense of balance and ease, aswe work really hard here. send the right heel back.breathe, breathe breathe. take the right hand into afist, left palm comes on top. maybe we grow a little bittaller through the neck. long through the spine. inhale in. exhale out. one more breath.
awesome work everyone. gently release. try to do it with a littlecontrol, a little grace. and same thing, we'll plant the palms, slide the left toes back and this time everyone come all the way onto your belly. if you want to sneak ina little vinyasa there you rebel, go for it. great. so this time i'm goingto lift up into a cobra. trying to figure out howto do this on this deck.
and i'm going to send my left palm out. i think this way will bebetter to do it first. followed by my right. then i'm gonna bend my right knee, this might take a second for us to do this via video but we can do it! and i'm gonna send my right toes over towards the left side of my yoga mat, or my room, or my mat. great.
then i'm gonna allow my left ear to drop, and i'm gonna come to either the sole of my right foot and right palm here. or, so this is option one. be super mindful if youfeel any push, or press, or pinch, i should say,that's what i meant, at all then you need to come out of this. or, you can reach behindand grab the right ankle. inhale in. exhale.
flex the right foot, kick out. breathing deep. pressingthrough all ten knuckles strong. you might point the right foothere if that feels better. and then just release all the way back. same thing on the other side. right hand goes out.left fingertips support. bend the left knee, then check it out. use your left toes totake you over and around. you can rest on the right ear here,
so resting your head down. option one, sole of theright foot on the ground and that left foot. caught it! or, lots of breath here. or i reach my left fingertips around, grab my left ankle, and find that kick. super important to stay connected through the right hand here,and again, don't push it. listen to your body. be kind.
(audible breath) great. one more breath. and then we use the exhale to release. awesome. super awesome everyone. draw the palms underneath the shoulders. inhale. cobra. exhale. release. inhale to all fours,and exhale child's pose. this time, full child's pose.
swimming the fingertipsaround to the back. a couple of nice, sweet,loving breaths here. close your eyes. enjoy thislast bit of time on your mat. most beautiful time. take in for yourself. awesome job everyone. pressing the tops of thefeet, connect navel to spine. just a little energy in yourbelly and then roll up here. great. we're gonna shift to the side. almost done here. reallyawesome work everyone.
so worth the time, so ifyou're feeling a little anxious stick with it, so good tobalance out the system here. i'm gonna draw my left heelin. cross the right leg over. coming into gomukhasan legs or cow legs. so, important for me tokeep a heavy base here, to protect the knee. important to keep a littlebrightness in the feet, to also protect the knee. if your knees come nowhereclose to each other,
then there's opportunitiesto work like this, like so. or maybe more in theline of a fire log pose. or even just a cross-legged position. so let's give her a try. again keeping a nice weight in the base of the pelvis, and in the tailbone. a little brightness in the feet. and i'm gonna bring myfingertips out to the side. take a deep breath inand a long breath out.
deep breath in, lift and lengthenthrough the spinal column. and long breath out. we find a little mulabandha an uddiyana bandha. talk about this more, some of us have been chatting about it, on the find what feels good group. and then wherever you are,take your right hand down and lift your leftfingertips all the way up and over while staying groundedstrong in the sit bones.
now check it out. hug the lower ribs in, and reach further withthe left fingertips. hug the lower ribs in, now take the biggestbreath you've taken all day into your lower belly. feel that breath as ittravels down, down, down. and then exhale back to center. whew, yeah baby. left hand down, right fingertips reach up.
stay grounded in the feet,grounded in your lower body, your foundation, whateveryour shape looks like. hug the lower ribs in,reach a little more. hug the lower ribs in,and reach a little more. great. back to center andwe'll switch the legs. here we go. just keepin it realtoday, just fixing things. exposing. keeping it, keeping it homemade. so this side a littlebit different of course.
it's taken me years to get mylegs even this close together, so if you're like, youknow, just be mindful. and for too many yearsi kind of forced myself into this pose and itwas very uncomfortable, and i feel like honestlyhad pain because of it. so be really mindful,it's really important. i mean, i know we say that all the time but it's just so important. so if you're like "yeah, nah,i'm just gonna go here today."
then go here. okay? everyone is different,especially in the hips. so wherever you are, find your integrity. find what feels good, and then we're just gonna repeat the same thing. this time starting with the left side. so left palm will comedown or left fingertips. and i'll reach all the wayup and over with my right. hug the lower rib cage in, reach.
close you eyes this time if you know what you're doing, and breath deep. see if you can emanate energy, awareness, throughout the entire bodyso even your left toe. your shoulder blades drawingin and together and down. great, and gently come back to center. i'm gonna take it to the other side. yoga with adriene behindthe scenes today. exposed. right palm down, left fingertips up.
man the air out here, forall you west coasters. super nice, pretty beautiful. close your eyes for theselast few breaths, you got it. and then we'll come back to center, and we'll begin to unravel the legs. and then you get to chose whatpose you want to finish in. so it could be sukhasana,this mediation pose. it could be a reclined cobbler's pose. it could be child's pose,that felt really good.
or it could be savasana. so i'm gonna go into savasana,cause that's my favorite one. but i want you to definitely pick one pose before you finish today to just allow the nutrients of your practice to settle and seep in. to allow the mind and bodyjust a moment of stillness, or at least an attempt to be still, and to really, you know,allow your hard work
to work its magic. so come into that pose, again, it could be a seated meditation, it could be corpse pose, it could be a reclined cobbler'spose, that's this pose. maybe you're morecomfortable on your belly, and so you get to decide. i feel like this is kindof fun and important and what's beautiful aboutwhat we're doing here.
so come to your final resting posture and then give yourself permissionto rest. super important. you know, i kind of joking,but you know, really truly, this is the important laststep of your practice today. so make sure you take it for yourself. i send you my love. wish you the best. thanks for practicing with me and for sharing youryoga practice with myself and all the other peoplein this community.
have an awesome last posture and an awesome rest of your day. see ya next time. namaste. (acoustic guitar music)
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