WEBVTT

00:00:00.266 --> 00:00:01.843
- Hey everyone, welcome
to Yoga with Adriene,

00:00:01.843 --> 00:00:04.406
I'm Adrian, and today we
have an awesome no hands

00:00:04.406 --> 00:00:05.908
yoga practice for you.

00:00:05.908 --> 00:00:07.736
It's fiery, it's full of integrity,

00:00:07.736 --> 00:00:10.382
and it's sure to feel
good. Let's get started.

00:00:10.382 --> 00:00:13.549
(gentle guitar music)

00:00:21.836 --> 00:00:23.867
Alright, today we're gonna
begin standing with the feet

00:00:23.867 --> 00:00:25.899
hip width apart.

00:00:25.899 --> 00:00:27.362
And in general for 
today's practice,

00:00:27.362 --> 00:00:29.231
we're gonna be working,
kind of hip width apart,

00:00:29.231 --> 00:00:31.750
working on these 
two parallel lines.

00:00:31.750 --> 00:00:34.640
You'll hear it mentioned
in yoga from time to time,

00:00:34.640 --> 00:00:38.805
these, railroad tracks,
this idea of two skis

00:00:38.805 --> 00:00:40.345
rather than a tight rope.

00:00:40.345 --> 00:00:42.095
So that's how we're gonna play.

00:00:42.095 --> 00:00:43.719
Homie play like that today.

00:00:43.719 --> 00:00:47.701
So take a second to lengthen
the tailbone down, it's dumb,

00:00:47.701 --> 00:00:51.073
and lift up through
the arches of the feet,

00:00:51.073 --> 00:00:52.658
and just find your footing.

00:00:52.658 --> 00:00:56.583
You can take a 
look down, lift the toes,

00:00:56.583 --> 00:01:00.158
start to engage 
through the legs,

00:01:00.158 --> 00:01:01.418
then when you're ready,

00:01:01.418 --> 00:01:05.084
all the way up through
the torso, the spine,

00:01:06.173 --> 00:01:09.505
finding a little awareness
through the shoulders,

00:01:09.505 --> 00:01:10.588
and the neck.

00:01:12.226 --> 00:01:14.624
And finding a 
little lift up through

00:01:14.624 --> 00:01:16.707
the very top of the head.

00:01:19.422 --> 00:01:21.940
So for a moment here 
we'll close the eyes,

00:01:21.940 --> 00:01:26.107
and just open the palms,
soft and easy, in the hands.

00:01:28.684 --> 00:01:31.017
Begin to notice your breath.

00:01:32.387 --> 00:01:34.901
And choose to commit to
the duration of this video,

00:01:34.901 --> 00:01:38.397
take this time for you,
check in with your body.

00:01:38.397 --> 00:01:40.470
This hands free practice
is just really great

00:01:40.470 --> 00:01:44.543
for anyone who's wanting
to nurture the body,

00:01:44.543 --> 00:01:47.043
do a little energetic hygiene.

00:01:49.868 --> 00:01:52.104
Begin to deepen your breath.

00:01:52.104 --> 00:01:53.647
Notice if you're 
locking in the knees.

00:01:53.647 --> 00:01:55.191
See if you can find 
a little softness,

00:01:55.191 --> 00:01:57.191
a little buoyancy there.

00:01:58.037 --> 00:02:01.369
(breathes heavily)

00:02:01.369 --> 00:02:03.847
And then use the breath
to kind of drop a pin,

00:02:03.847 --> 00:02:05.837
you know on like Google
Maps, you can drop the pin?

00:02:05.837 --> 00:02:07.666
Just drop the pin right here.

00:02:07.666 --> 00:02:09.984
Our practice is not long
today, so we're gonna make

00:02:09.984 --> 00:02:13.317
the most of it, working to stay present.

00:02:14.290 --> 00:02:15.707
Moment to moment.

00:02:17.052 --> 00:02:20.341
With the body, 
and with the breath.

00:02:20.341 --> 00:02:23.174
(breathes deeply)

00:02:30.058 --> 00:02:34.242
Awesome, then take one
deep breath in here,

00:02:34.242 --> 00:02:38.024
and then on an exhale, 
open the eyes,

00:02:38.024 --> 00:02:39.564
and on your next big breath in,

00:02:39.564 --> 00:02:42.048
we're gonna reach the arms
all the way to the sky,

00:02:42.048 --> 00:02:44.321
just taking a big 
full body stretch here.

00:02:44.321 --> 00:02:46.514
Stay here for a couple breaths.

00:02:46.514 --> 00:02:49.276
Notice what's going 
on with the rib cage,

00:02:49.276 --> 00:02:52.193
with the shoulders, 
with your feet.

00:02:53.181 --> 00:02:57.609
Maybe open the palms, notice
if your feet have moved.

00:02:57.609 --> 00:02:58.692
Breathe deep.

00:03:01.752 --> 00:03:03.947
Then wiggle the fingers,
take one more deep breath in,

00:03:03.947 --> 00:03:06.589
stand up as tall as you can,

00:03:06.589 --> 00:03:09.638
then bend the knees, and
take it all the way down.

00:03:09.638 --> 00:03:14.450
Forward fold, feel the blood
rush opposite direction,

00:03:14.450 --> 00:03:16.767
and bend the knees as
generously as you need to here,

00:03:16.767 --> 00:03:18.517
find what feels good.

00:03:20.508 --> 00:03:23.636
Notice if the feet have moved.

00:03:23.636 --> 00:03:26.602
Toes still pointing forward.

00:03:26.602 --> 00:03:28.065
You might find stillness here,

00:03:28.065 --> 00:03:30.462
and just use the power of
the breath to move you.

00:03:30.462 --> 00:03:35.020
Or you might want to
improvise a little here,

00:03:35.020 --> 00:03:39.169
freestyle, grabbing the
wrists, excuse me, the elbows,

00:03:39.169 --> 00:03:41.237
rocking a little, side to side.

00:03:41.237 --> 00:03:42.654
Shaking the head.

00:03:43.678 --> 00:03:46.428
(deep breathing)

00:03:48.269 --> 00:03:49.937
Breath and tuck the 
chin into the chest,

00:03:49.937 --> 00:03:52.171
and bend the knees even more.

00:03:52.171 --> 00:03:55.706
Begin to roll it all the way
back up to your mountain pose.

00:03:55.706 --> 00:03:59.873
Pressing all four corners of
the feet firmly into the Earth.

00:04:01.151 --> 00:04:03.318
Drawing energy up, up, up.

00:04:05.946 --> 00:04:09.560
Great, find that lift through the sternum.

00:04:09.560 --> 00:04:11.712
And on your next inhale, we're
gonna send the fingertips

00:04:11.712 --> 00:04:16.189
out left to right, palms
facing down here to start.

00:04:16.189 --> 00:04:19.118
Pull the pinkies back, kind of like,

00:04:19.118 --> 00:04:21.454
Kate Winslet here, Titanic.

00:04:21.454 --> 00:04:24.056
And then just shifting
a little front to back,

00:04:24.056 --> 00:04:25.223
toes to heels.

00:04:28.679 --> 00:04:30.140
And then, come to stillness,

00:04:30.140 --> 00:04:31.970
head over heart, heart over pelvis.

00:04:31.970 --> 00:04:35.058
And we're gonna open the
palms, open the chest,

00:04:35.058 --> 00:04:39.650
total Kate Winslet as you
lift the chest, big breath in,

00:04:39.650 --> 00:04:41.483
exhale hands to heart.

00:04:43.840 --> 00:04:45.096
So that's our flow 
here for a second.

00:04:45.096 --> 00:04:49.528
Inhale, fingertips reach
out, palms face down.

00:04:49.528 --> 00:04:52.819
Exhale, pull the pinkies back.

00:04:52.819 --> 00:04:55.620
Inhale, rotate in the
shoulders, open the hands,

00:04:55.620 --> 00:04:58.750
open the heart, lift, lift,
lift, and then release.

00:04:58.750 --> 00:05:01.592
Exhale, hands to heart, namaste.

00:05:01.592 --> 00:05:04.843
Great, one more time, inhale,
spreading the fingertips,

00:05:04.843 --> 00:05:06.714
reaching left to right.

00:05:06.714 --> 00:05:09.214
Exhale, pull the pinkies back.

00:05:10.247 --> 00:05:13.295
Inhale, open the chest, 
lift your heart,

00:05:13.295 --> 00:05:14.596
open the palms forward.

00:05:14.596 --> 00:05:18.707
And then exhale, 
hands together, namaste.

00:05:18.707 --> 00:05:20.989
And it's crazy, just that
awareness in working with

00:05:20.989 --> 00:05:23.424
integrity kind of brings a
little warmth to the body,

00:05:23.424 --> 00:05:25.984
really awesome, so nice.

00:05:25.984 --> 00:05:28.748
Okay, so soft knees here, you're
gonna want to zip the legs

00:05:28.748 --> 00:05:31.477
together as you're normally
used to doing them,

00:05:31.477 --> 00:05:33.955
so today I'd like you to
keep the two parallel lines

00:05:33.955 --> 00:05:38.122
as you take the right foot
forward and the left foot back.

00:05:39.481 --> 00:05:42.902
Left heel is lifted, and
we're just warming up

00:05:42.902 --> 00:05:45.466
the legs here, so bend that
left knee so you can find

00:05:45.466 --> 00:05:48.059
a little length down 
through the tailbone.

00:05:48.059 --> 00:05:51.684
We're definitely firing up
the muscles of the legs, so,

00:05:51.684 --> 00:05:52.767
breathe deep.

00:05:54.194 --> 00:05:58.500
Find that energetic lift
up from the pelvic floor.

00:05:58.500 --> 00:06:00.010
Okay, if this is too much
for you, you can lower

00:06:00.010 --> 00:06:03.670
that back knee, all the
way down, ah, so nice.

00:06:03.670 --> 00:06:04.920
Breathing deep.

00:06:06.186 --> 00:06:08.137
Great, spike the left heel towards

00:06:08.137 --> 00:06:09.315
the back edge of your mat.

00:06:09.315 --> 00:06:11.509
Pull the right hip crease
back as well, and again,

00:06:11.509 --> 00:06:13.746
lifting up from the pelvic floor.

00:06:13.746 --> 00:06:16.795
The thumbs, the hands are here,
so you can lift the sternum

00:06:16.795 --> 00:06:19.841
to the thumbs, little reminder,
so we're not collapsed.

00:06:19.841 --> 00:06:23.380
Breathing deep, you might
even find active arms.

00:06:23.380 --> 00:06:25.012
Whatever feels good.

00:06:25.012 --> 00:06:28.096
(deep breathing)

00:06:28.096 --> 00:06:28.929
Inhale in.

00:06:30.341 --> 00:06:31.674
Long exhale out.

00:06:33.067 --> 00:06:34.817
Beautiful, inhale in.

00:06:36.442 --> 00:06:38.275
Long, even exhale out.

00:06:41.718 --> 00:06:43.994
Beautiful, then we're gonna
straighten the right leg,

00:06:43.994 --> 00:06:46.635
pivot on the back foot,

00:06:46.635 --> 00:06:48.750
and then just take a
second to adjust the feet

00:06:48.750 --> 00:06:51.477
so that the left toes are pointing in,

00:06:51.477 --> 00:06:53.468
and the right toes 
are pointing towards

00:06:53.468 --> 00:06:56.228
the front edge of your mat.

00:06:56.228 --> 00:06:58.426
Great, beautiful here, 
we're gonna inhale,

00:06:58.426 --> 00:07:01.066
reach the fingertips 
all the way up.

00:07:01.066 --> 00:07:04.521
And then exhale, 
left fingertips back,

00:07:04.521 --> 00:07:06.557
right fingertips forward.

00:07:06.557 --> 00:07:08.630
Pull the pinkies back
just like you did before,

00:07:08.630 --> 00:07:11.193
and remember that 
lift in the heart.

00:07:11.193 --> 00:07:14.002
Triangle pose, inhale in,
as you exhale, send the hips

00:07:14.002 --> 00:07:16.606
back as you reach the
right fingertips forward.

00:07:16.606 --> 00:07:19.571
Keep that length in 
the right side body,

00:07:19.571 --> 00:07:21.927
as you send it all the way down.

00:07:21.927 --> 00:07:24.486
So, our core workout 
today is triangle.

00:07:24.486 --> 00:07:27.171
So careful not to 
crash into your shin,

00:07:27.171 --> 00:07:30.787
you can use the fingertips
to guide you on a block or

00:07:30.787 --> 00:07:33.519
on the leg here, but don't collapse.

00:07:33.519 --> 00:07:36.522
Really tap into that
fire in the belly here,

00:07:36.522 --> 00:07:39.854
as you breathe deep, 
open up through the chest.

00:07:39.854 --> 00:07:43.521
Left hand can be on the
waistline too, here.

00:07:44.689 --> 00:07:48.145
No need to crank in the neck,
so maybe keep the gaze down,

00:07:48.145 --> 00:07:50.621
or take it straight out, if
you're wanting to take the

00:07:50.621 --> 00:07:53.030
left arm all the way up, find
length through the crown.

00:07:53.030 --> 00:07:54.447
Big breaths here.

00:08:00.426 --> 00:08:02.458
Great, one more big inhale.

00:08:02.458 --> 00:08:04.336
And then exhale, root
down through the feet,

00:08:04.336 --> 00:08:07.830
lift your heart, find that
lift up from the pelvic floor.

00:08:07.830 --> 00:08:10.233
Beautiful, let's bring the
hands to the waistline.

00:08:10.233 --> 00:08:14.623
We're gonna pivot back to
that nice low lunge here.

00:08:14.623 --> 00:08:16.450
Or high lunge, rather.

00:08:16.450 --> 00:08:18.440
Big breath in.

00:08:18.440 --> 00:08:20.408
Big breath out.

00:08:20.408 --> 00:08:23.251
You're gonna step the back
foot up to meet the front,

00:08:23.251 --> 00:08:25.528
feet hip width apart, inhale in,

00:08:25.528 --> 00:08:28.248
exhale, connect to your center,
find that Uddiyana Bandha,

00:08:28.248 --> 00:08:32.352
draw the navel inward and
upward as you step up.

00:08:32.352 --> 00:08:33.186
Beautiful.

00:08:34.102 --> 00:08:38.019
Big inhale in, big exhale,
hands come to heart.

00:08:40.077 --> 00:08:43.043
Great, nothing fancy here,
feel free to look down.

00:08:43.043 --> 00:08:45.926
Stepping the right toes back,
front knee over front ankle.

00:08:45.926 --> 00:08:48.283
Make sure you're not on a
tightrope, two parallel lines

00:08:48.283 --> 00:08:52.051
here, bend the right knee, find length,

00:08:52.051 --> 00:08:55.099
all the way up through the torso.

00:08:55.099 --> 00:08:58.594
Again, we can lower the right
knee down here, no prob.

00:08:58.594 --> 00:08:59.844
Breathing deep.

00:09:07.616 --> 00:09:10.826
So you're not waiting
here, you're refining.

00:09:10.826 --> 00:09:13.826
Building strength, 
using the breath.

00:09:18.506 --> 00:09:20.456
Inner thighs kind of hugging
to the mid-line here,

00:09:20.456 --> 00:09:23.341
we lift up from the pelvic floor.

00:09:23.341 --> 00:09:26.091
(deep breathing)

00:09:27.935 --> 00:09:30.493
Great, then take one
more deep breath in here,

00:09:30.493 --> 00:09:34.316
and then use your exhale to
straighten that front leg,

00:09:34.316 --> 00:09:35.737
pivot on the back foot.

00:09:35.737 --> 00:09:38.092
Check your foundation, the
rotation of this back leg's

00:09:38.092 --> 00:09:40.456
super important, right toes
pointing towards the front

00:09:40.456 --> 00:09:42.347
right corner of your yoga mat.

00:09:42.347 --> 00:09:44.376
Left toes pointing forward.

00:09:44.376 --> 00:09:47.187
Lengthen tailbone down,
and when you're ready,

00:09:47.187 --> 00:09:50.770
go ahead and take the
arms all the way out.

00:09:52.100 --> 00:09:54.133
Lift the heart.

00:09:54.133 --> 00:09:55.720
I think I did the arms
different but that's okay,

00:09:55.720 --> 00:09:57.103
it's really about the legs here.

00:09:57.103 --> 00:09:58.020
Lifting up.

00:10:01.660 --> 00:10:03.077
Find your breath.

00:10:04.095 --> 00:10:05.512
And on an exhale,

00:10:06.552 --> 00:10:08.708
triangle, reaching left
fingertips forward,

00:10:08.708 --> 00:10:09.541
sending the hips back,

00:10:09.541 --> 00:10:13.503
trying to maintain this
length in the left side body,

00:10:13.503 --> 00:10:15.253
as your pose unfolds.

00:10:16.917 --> 00:10:18.986
Again, this is our 
core workout today,

00:10:18.986 --> 00:10:20.903
so hug the low ribs in.

00:10:21.874 --> 00:10:26.041
Open the chest up towards the
sky, find length in the neck,

00:10:26.914 --> 00:10:27.997
breathe deep.

00:10:30.124 --> 00:10:31.624
Welcome that heat.

00:10:33.089 --> 00:10:35.839
One more breath here, you got it.

00:10:41.054 --> 00:10:43.755
Beautiful, we'll press into
the Earth, lift the heart,

00:10:43.755 --> 00:10:45.974
come all the way back up.

00:10:45.974 --> 00:10:48.437
Go ahead and bring the
hands to the heart here,

00:10:48.437 --> 00:10:51.991
we'll bend the front
knee, dial it forward.

00:10:51.991 --> 00:10:52.991
Strong legs.

00:10:54.753 --> 00:10:56.419
Stepping the back foot
up to meet the front,

00:10:56.419 --> 00:10:57.802
nice and slow and in control,

00:10:57.802 --> 00:11:00.369
see if you can find that lift
up from the pelvic floor.

00:11:00.369 --> 00:11:02.869
Big breath in, big breath out.

00:11:05.122 --> 00:11:08.901
Awesome, so feet are 
hip width apart here.

00:11:08.901 --> 00:11:11.337
Toes pointing forward,
palms still together.

00:11:11.337 --> 00:11:14.831
Inhale in, as you exhale, sit back.

00:11:14.831 --> 00:11:19.140
Utkatasana, I said that
really weird, Utkatasana.

00:11:19.140 --> 00:11:21.988
Utkatasana with the feet wide,

00:11:21.988 --> 00:11:23.287
so we're just sitting back here,

00:11:23.287 --> 00:11:24.748
the fingertips are 
gonna come forward

00:11:24.748 --> 00:11:26.659
as a little counter balance.

00:11:26.659 --> 00:11:28.893
And we just find baby pulses.

00:11:28.893 --> 00:11:32.389
We're trying to get the
knees over the heels.

00:11:32.389 --> 00:11:34.176
We're trying to hug 
the lower ribs in,

00:11:34.176 --> 00:11:37.593
keep the shoulders relaxed, 
baby pulsing.

00:11:39.296 --> 00:11:41.129
You got it, five more.

00:11:44.985 --> 00:11:47.068
Five more breaths, sorry.

00:11:50.836 --> 00:11:55.064
Almost done, stay focused on
the breath, calm in the face,

00:11:55.064 --> 00:11:57.175
working the legs.

00:11:57.175 --> 00:11:59.408
Great, and then press
into the feet and release.

00:11:59.408 --> 00:12:01.437
Fingertips come down,
we take a deep breath in

00:12:01.437 --> 00:12:03.630
through the nose, and exhale,

00:12:03.630 --> 00:12:07.463
let it go out through
the mouth, shake it off.

00:12:08.872 --> 00:12:12.975
Great, close your eyes,
notice how you feel.

00:12:12.975 --> 00:12:14.520
Draw the palms 
together at the heart.

00:12:14.520 --> 00:12:16.186
Awesome work everyone, 
okay, here we go,

00:12:16.186 --> 00:12:18.422
stepping the right foot
forward, left foot back,

00:12:18.422 --> 00:12:20.614
come back to your lunge.

00:12:20.614 --> 00:12:23.216
So draw the navel 
inward and upward.

00:12:23.216 --> 00:12:26.994
Remember this energetic lift
here, slow mindful movement.

00:12:26.994 --> 00:12:30.977
Inhale in, exhale step to the
top, soft bend in the knees.

00:12:30.977 --> 00:12:35.082
Inhale in, exhale, step
the right foot back.

00:12:35.082 --> 00:12:37.559
Inhale, step to the top.

00:12:37.559 --> 00:12:40.404
Exhale, step it back,
moving with the breath.

00:12:40.404 --> 00:12:41.882
Inhale,

00:12:41.882 --> 00:12:42.715
exhale.

00:12:43.589 --> 00:12:45.540
So you can take a breath
in between here if you need

00:12:45.540 --> 00:12:49.611
to move slower, otherwise,
moving with your breath,

00:12:49.611 --> 00:12:52.617
back and forth, keeping that
front knee over front ankle.

00:12:52.617 --> 00:12:54.893
And really, rather than
coming into this big lunge

00:12:54.893 --> 00:12:57.218
each time, we're working
to keep this lift up

00:12:57.218 --> 00:13:00.870
through the pelvic
floor, sternum to thumbs.

00:13:00.870 --> 00:13:03.185
So getting our heart
rate going a little bit.

00:13:03.185 --> 00:13:05.935
(deep breathing)

00:13:15.978 --> 00:13:16.895
Knees bent.

00:13:20.199 --> 00:13:21.949
Great, keep it going.

00:13:29.537 --> 00:13:31.954
Great, one more on each side.

00:13:35.552 --> 00:13:37.056
Back to center.

00:13:37.056 --> 00:13:40.468
Inhale, reach the 
arms all the way up,

00:13:40.468 --> 00:13:42.785
exhale, forward fold, 
all the way down.

00:13:42.785 --> 00:13:45.452
Let it go, start to cool it off.

00:13:48.799 --> 00:13:51.403
(gentle sigh)

00:13:51.403 --> 00:13:54.369
Bend the knees, tuck
the chin to the chest,

00:13:54.369 --> 00:13:56.369
and begin to roll it up,

00:13:57.424 --> 00:13:58.424
all the way.

00:14:06.929 --> 00:14:07.762
Smile,

00:14:09.126 --> 00:14:10.876
relax your shoulders.

00:14:13.144 --> 00:14:14.972
We're gonna reach the
fingertips around to interlace

00:14:14.972 --> 00:14:17.139
behind, opening the chest.

00:14:19.238 --> 00:14:21.231
Lifting the heart.

00:14:21.231 --> 00:14:23.506
Knuckles draw 
down and away here,

00:14:23.506 --> 00:14:27.161
we rinse the upper back body,
lift the heart, lift the chin.

00:14:27.161 --> 00:14:32.117
Nice big confidence boosting
post here, inhale in.

00:14:32.117 --> 00:14:35.367
And then exhale, let it go, break free.

00:14:36.389 --> 00:14:38.855
Palms come together one last time.

00:14:38.855 --> 00:14:41.336
Awesome work my friends,
beautiful, beautiful.

00:14:41.336 --> 00:14:44.666
We'll take one more
deep breath in together.

00:14:44.666 --> 00:14:48.568
And this time, as you
exhale, bow head to heart,

00:14:48.568 --> 00:14:50.480
chin to chest.

00:14:50.480 --> 00:14:51.397
We're done.

00:14:52.754 --> 00:14:55.271
Alrighty my friends,
awesome work, great job,

00:14:55.271 --> 00:14:56.979
be sure to drink lots of water today.

00:14:56.979 --> 00:14:59.010
Supplement this practice
with your other practices

00:14:59.010 --> 00:15:00.635
if you're attending 
to sore wrists.

00:15:00.635 --> 00:15:04.092
Also check out our Yoga
for Healthy Wrists videos,

00:15:04.092 --> 00:15:06.610
a lot of times problems
with the hands and forearms

00:15:06.610 --> 00:15:08.768
and wrists can be 
tended to with body work

00:15:08.768 --> 00:15:09.908
and with mindfulness.

00:15:09.908 --> 00:15:11.732
So check those out if you're interested.

00:15:11.732 --> 00:15:14.171
Questions and comments
always welcome below.

00:15:14.171 --> 00:15:16.041
Subscribe to the channel
if you haven't already,

00:15:16.041 --> 00:15:18.683
and share this video with your
friends and your loved ones.

00:15:18.683 --> 00:15:19.863
And your enemies.

00:15:19.863 --> 00:15:22.591
Alright, take good care, namaste.

00:15:22.591 --> 00:15:25.758
(gentle guitar music)