- What's up everyone.
Welcome to Yoga With Adriene,

I'm Adriene and today we
have an awesome practice,

wheelchair yoga.

So this is a request,
this one's for my homie,

you know who you are; this
one's gonna help you find

what feels good and
really, anyone can do it.

So let's get started.

(genial acoustic music)

Okie doke, let's begin

by finding a gentle 
lift in the heart.

So, one of the things I love

about the Yoga With Adriene
community

is that it's focused 
on three things.

It's, you just do your best,
show up and you do your best.

We try to be authentic,
give ourselves permission

to be ourselves, really just
show up as our true self.

And the last one you know,
find what feels good.

So, keep those 
three things in mind

throughout this practice today.

So, you might be leaning
back in your chair,

lifting your heart, you might
be sitting up, nice and tall,

so to each his own, for sure.

Lifting up through the chest.

Then take a second,
trust yourself, trust me,

trust the video and take deep
breath in and close your eyes.

And then exhale, 
relax your shoulders down.

(exhales)

Again, with the eyes closed,
take a deep breath in,

just going inward a
little bit, checking in,

(inhales deeply)

and then exhale, 
relax your shoulders.

(exhales slowly)

And then one more time, 
just like that.

Deep breath in (inhales deeply),

fill up with air, and exhale,

relax your shoulders down.

(exhales slowly)

Give yourself permission
here to enjoy this time,

to tend to yourself, 
a little TLC.

Go ahead and put 
away the day thus far,

allow the future agenda 
to be put on hold

and do your best 
to just allow yourself

to be really, really present,
really in the moment.

Okay, a little goes a long way.

So from here, 
we're gonna keep nice,

long deep breaths going,

so best you can, 
nice full breaths,

just notice how that goes.

Sometimes you'll forget,
you'll wanna come back to it

with a deep 
breath in (inhales deeply)

and then a big exhale
to relax the shoulders.

(exhales slowly)

Alright, so keep coming
back to that breath,

keep noticing where you're at
with your conscious breathing.

Now, with the hands resting
gently on the tops of the legs,

you can also grab your
chair, the arms of the chair,

the outer edge of your
chair, we're gonna inhale.

Lift the chest even more,
open up through the front body

and lift the chin just
slightly (inhales deeply)

and then exhale, 
rounding through the spine,

think cat-cow here, 
chin to chest,

again you can close your 
eyes if you're feeling groovy.

Inhale open, lift up
through your front body,

opening through the
chest, lifting the chin,

and then exhale, 
rounding through chin to chest.

Weight of the head 
drops down and over.

Do two more, inhale, open,

think long puffy 
belly in the front.

Feel that stretch as you
expand and then exhale,

round (exhales slowly)
spinal flex, so good.

Inhale, do one more inhale,
lifting, lengthening,

smiling, perhaps, 
(inhales deeply)

and then exhale, chin to
chest (exhales slowly).

Navel draws back here and
this time we're gonna pause.

Breathing deep, feeling
that awesome stretch

in the back of the neck here,

allowing the shoulders to
go ahead and round forward,

the fingertips to 
be soft and relaxed.

Take a deep breath in here,
feel this awesome stretch

in the back body (inhales),

and then on an exhale, keep
the chin tucking into the chest

and just slowly 
begin to roll it up.

Head over heart, 
heart over pelvis.

Great, take a deep breath
in (inhales deeply),

and exhale, relaxing the
shoulders down, down, down,

long in the neck.

Sweet.

Take the fingertips forward

and then plug the 
shoulders in the socket.

Again, take the 
fingertips forward, reach,

and then plug the shoulders
back in the socket.

Then we'll take one of
my faves, Thriller arms,

fingertips down, keep
plugging the shoulders in,

(inhales audibly) and you
will already start to feel

this nice stretch
through the forearm here,

spread the 
finger tips (inhales deeply),

try to keep a lift up 
through your chest,

breathing deep here.

Alright, let's flow 
with the breaths.

So bringing the 
wrists together here,

we're gonna open up 
through the chest,

start to stretch the
pectorals as we inhale,

keep the fingers down,
open the arms super wide.

Exhale, bring it back to center.

The arms gonna get tired here,
so stick with it just a few,

inhale, opening up, through
the chest, lifting the heart,

maybe the pinkies start to
draw back a little bit more,

maybe not (inhales).

And back to center 
(exhales heavily),

and one more, inhale, open.

This is that Titanic moment,
that Kate Winslet moment

I'm always talking about,
inhale (inhales deeply).

Exhale (exhales audibly).

Great, stick with it, 
flip the palms,

press, press, press, press,
(inhales)

we're gonna take a moment here,
if you need a little more,

you can bring one hand to the
fingers for a deeper stretch.

And then open it up, inhale.

Lift the heart, 
stretch (inhales deeply),

exhale, bring the thumbs
together (exhales slowly).

Whoo, inhale, open, spread the
fingertips (inhales deeply),

exhale, closed (exhales slowly).

Are you breathing?

Inhale, open, 
last time (inhales deeply)

and exhale closed.

This time hook the thumbs
together and inhale,

reach for the sky, Wu-Tang.

(inhales deeply) Inhale.

Lifting and lengthening through
all four sides of the torso,

(inhales deeply) 
big breath in, as you exhale,

tilt gently to the right,
gentle side body stretch.

Inhale the center, smile,
exhale, tilt to the left,

gentle side body stretch.

So focusing on the
sensation over the shape,

as always, inhale, reach
(inhales deeply),

and exhale should feel awesome

as you rain the fingertips down.

Keep the heart open, lifted,
and just take a second

to notice how 
you feel (exhales slowly).

(inhales deeply)

(exhales slowly)

Awesome work.

So this time we're gonna
take the fingertips forward,

plug the shoulders in, 
eagle arms,

right arm comes 
underneath the left arm,

and we wrap the palms, 
maybe they touch,

another option is to
just keep them like this,

like hi-yah, like this,

or maybe you wrap around,
Garudasana.

Now keep the shoulders 
plugged in, inhale,

lift the elbows 
(inhales deeply),

eagle arms, exhale,
rounding through the spine,

chin to chest, just like
the spinal flex from before.

Inhale, rise up strong,
lengthen through the side body,

and exhale, release,

chin to chest (exhales slowly).

Awesome, inhale one more
(inhales deeply),

and exhale, chin to
chest (exhales slowly).

Great.

We're gonna unravel the arms,

inhale, open, big flying V
here, pinkies are forward,

thumbs are back 
(inhales deeply),

and exhale, bend the elbows,
slight back bend here

if you like, cactus arms
(exhales slowly).

Great, inhale to reach up
(inhales deeply)

and exhale, 
once again, rain it down

and just notice 
how you feel, hoo!

Awesome.

(inhales deeply)

(exhales slowly)

Great, fingertips reach forward.

Plug the shoulders in.

Left arm underneath 
the right this time,

or whichever one you did
before, you're gonna switch it.

(inhales) Here we go, inhale,
lift the elbows (inhales),

exhale, chin to chest,
rounding through the spine.

(exhales slowly)

Inhale, eagle arms lift
you up (inhales deeply),

and exhale,

chin to chest (exhales slowly).

And one more, you got it,
inhale (inhales deeply),

and exhale, chin to
chest (exhales slowly).

Great, slowly unravel the
arms, send the fingertips

up high to the sky, pinkies
forward, thumbs back,

big breath, then exhale,
bend the elbows, thumbs back,

pinkies forward, 
cactus arms, ooh yes.

Inhale, reach for the
sky (inhales deeply).

Exhale, rain it down 
(exhales slowly).

Awesome.

So we're gonna finish 
off with a twist,

should feel really yummy.

So there's different
variations of this of course,

we're gonna start 
nice and simple

by just taking the left
hand to the outer edge

of the right thigh, 
and then slowly,

starting from the 
base of the spine up,

beginning to open up 
through the sides.

Now, different variations.

You can use your arm on a chair,

you can bring one hand behind,

so there are ways to get
a little more out of this

but I also just recommend
you keep it small to start,

just kind of understanding 
and remembering

that a little goes a long way.

Take one more 
deep breath in, inhale,

lift and lengthen here 
(inhales deeply)

and then exhale, release,
come back to the center,

take it to the other side.

So twists are really 
great for the spine,

but they're also really
great energetically

because you get a chance to...
(dull thudding)

Benji, everybody.

You get a chance 
to lift your heart,

and then on the exhale, 
choose to let go

of that which no 
longer serves you.

It's a detox, right?

So again, inhale, lift your
heart (inhales deeply),

and on the exhale,

maybe you quietly 
say to yourself,

"I let go of that which just
simply doesn't serve me."

(inhales)

Wherever you are, take
one more deep breath in.

(inhales)

And exhale, release 
(exhales loudly).

Inhale in (inhales deeply),
(brief banging)

exhale, release 
(exhales slowly).

Benji the dog, everyone.

Bring the palms together
at the heart, Anjali Mudra.

And take a moment 
to appreciate yourself,

appreciate your body.

And we'll take one more deep
breath in together (inhales),

and gently bow the 
head to the hands.

So we finish practice
by bowing to the best

and most beautiful 
version of ourselves,

and yes, we acknowledge
that in one another.

So, I acknowledge you,

the light in me bows 
to the light in you,

we'll take a deep breath
in (inhales deeply),

exhale, let it go 
(exhales slowly).

Perfect, Benji.

Then inhale, lift your chin
(chuckles),

lift your gaze, check
out Benji below my chair,

perfect.

Just in time for the big ending.

We'll bring the thumbs
to the third eye today,

may we always see the truth;

then drop the 
fingertips to the lips,

may we always speak the truth;

and finally, 
my friends, to the heart,

may we always feel it.

Thanks for sharing 
your practice with me,

take good care.

Namaste.

(upbeat acoustic music)