- Howdy everyone.
Welcome to Yoga With Adriene.

I'm Adriene and
this is sweet Benji

and today we have a yoga
for forgiveness practice.

There's definitely more than
meets the eye in this session.

It packs a punch.

So hop into something comfy

and you'll end up like this.

Let's get started. (laughs)

(upbeat music)

Alright my sweet friend.

Thank you so
much for being here.

We're gonna start
in a comfortable seat.

So try to get comfortable.

Take a second or two to
maybe sit up on something.

Or if you want to do the
first part of this practice

where we're just gonna
kind of tune in with the breath

and go inward.

If you wanna do
that in a position

that is maybe on
the edge of a couch,

or on a chair,
you can do that as well.

Otherwise, come on
down to the ground.

Sit up nice and tall.

Don't by shy
about lifting the hips.

That's a really
great way to begin.

And then slowly,
things start to open up

as you show up for
practice more regularly.

I'm very honored
to be here with you.

I think Benji is exuding
the same sort of energy.

I'm getting that message
from him right now as well.

So

trust that you made
the right choice to

spend some time
with yourself here

in this practice
for forgiveness.

Right away, I'm going to invite
you to relax your shoulders.

Soften in the
fingertips and the toes.

You might have noticed
that they were gripping

and you didn't even realize.

And then as you
feel comfortable,

slowly begin to
allow the eyelids to

soften and get heavy,

either bringing your
gaze just gently down

so you can start
to bring your focus

and your attention inward,

or go ahead and close

those eyes.

Part the lips.

Start to come into

a state of awareness of

two things to start.

One,

your breath.

You don't have to
do anything fancy.

You just, just
recognizing like, oh yeah

I'm really here to breathe.

I don't actually even
have to do any of the poses.

I can just breathe
through the whole time

and it's going to
be extremely valuable.

And number two, your spine,

the spinal column.

And in the
spirit of transparency,

depending on what brought
you to this practice, right,

it's gonna be a little 
easier to sit up tall (chuckles)

or it's going to be
pretty difficult today.

So just notice where you're at

and wherever you are,

same with the breath.

You don't have
to force anything.

You don't have to

come into a super tall spine

or fix your posture.

Just bring the awareness

and that's gonna be a
really nice place to start.

So we're coming into a
place of stillness here

which could feel really easy

like something
you're able to drop into,

or it could feel
pretty challenging,

like, oh, maybe this
isn't the right video.

Maybe you don't
have time for this.

My nose itches.

I'm fidgeting.

And this mindful practice

is really designed to help
you notice all of those things

so that we can shift it.

Now

shift your awareness to
the quality of air in the room

or the setting where
you're doing this practice.

Just notice.

Is it cool?

Is it warm?

Is it stuffy?

Are you practicing outdoors?

You don't need the

perfect serene setting to

experience the
benefits of this practice.

Wherever you are is perfect.

It's really great.

Then gently draw the 
hands together at the heart

with the awareness of just
the quality of air around us

and attention inward

towards the breath

and the spinal column.

Take all those three things

and we're just gonna
slowly bow the head

in towards the heart.

Palms in the prayer position.

Begin to gently
deepen your breath here

feeling perhaps

your inhale, 
that breath travel down

to fill up the lungs.

And then it escapes
slowly out through the nose.

If you'd like to set a
little intention here, you can,

or just trust that

the practice has its magic.

It will reveal itself
to you through the tools

of breath, pranayama, 
and yoga asana, the postures,

and through your mindfulness,
your presence.

Now bring the thumbs right up to

this place
between your eyebrows.

In the yoga tradition,

we will refer to
this as a third eye

and this is that kind
of point of intuition,

that inner guide,

and just press the thumbs a
couple of times here into that

area, just stimulating,
waking up.

Saying I am open

to the inner wisdom.

Sweet, take a deep breath in.

Right here with you.

And a long breath out,
right here with you.

And slowly we'll release that.

You can bring the
hands to the knee caps,

open the eyes.

Benji's also now
tuned in and ready to move.

So we're gonna
move in a circle here.

Inhale to smooth
the chest forward

and exhale to
round the spine back.

If you chose to tune in
on a chair or the couch,

you can still do this.

In your, in your
comfortable seat.

We're gonna
move in a circle here,

starting to massage
the internal organs

and sync up with the
breath in a more conscious way.

And then reversing the circle.

Hey Benji.

You scored a blanket today.

Life is good, eh?

Alright, and then get
nice and centered here.

Think head over heart,
heart of her pelvis.

Come back to stillness.

We're gonna inhale,

reach the fingertips all
the way up towards the sky.

And exhale,
float the palms down.

That's it, inhale,
reach the arms

all the way up
towards the sky, big breath.

And exhale, float them down.

And see if you
can really sync up

the action of the
breath this time.

Inhale, spreading the fingertips,
reaching all the way up

and exhale, palms pressing 
down with some energy,

nice and slow.

Beautiful.
Come forward on to all fours,

Tabletop Position here.

Wrist underneath the shoulders,

knees directly
underneath the hips.

So you have a nice
strong foundation.

Good, then we're going 
to kick the right foot out,

option to extend
the left arm forward,

left thumb pointing up.

If this is too
much for you here,

just work with the leg here

and save the arm
for another day.

Inhale in, strong core.

Exhale, bring it
all in, nose to knee,

press into the top of
the left foot for stability.

Good, inhale, extend.

And exhale to round.

Inhale to extend.

Exhale to round.

Again, stimulating,
massaging those internal organs.

Inhale to extend.

Exhale to round.

Then one more time.

Inhale to extend.

Spread the fingers,
spread the toes.

And exhale.

Good.

Release then switch.

Let's go to the other side.

Inhale, extend the left leg out.

Option to add the right arm.

Exhale, bring it all in.

So you can just
work with the leg here.

Inhale, extend.

Exhale, bring it in.

Inhale, feel
expansion as you breathe in

and then exhale,

you really are contracting 
those core muscles.

Inhale to extend.

Exhale to reel it in.

Moving it around.

Inhale to extend, last one.

Exhale, draw it in.

Beautiful.

Tabletop Position.

We're gonna
bring the knees wide,

big toes to touch.

Send the hips back,

reach the fingertips forward.

You're gonna lift the palms up

but keep the
fingertips on the ground.

Beautiful, then bow 
the head, chin to chest,

breathing in here.

And breathing out.

Nice.

Walk the left hand
over towards the right.

You're gonna walk
the right fingertips,

left fingertips
gently off the mat.

Bow the head, breathe in.

Breathe out.

And then yep, you guessed it,

over to the left side.

Pulling back with the
right hip crease here.

Breathing in as
you bow the head.

And breathing out.

Lovely, walk it back to center.

Spread the fingertips,

press into the palms
firmly into the earth here.

Here we go.

We'll drag the hands
back to lift the heart up.

Walk the knees back
underneath the hip points,

curl the toes under,

and very slowly
mindfully peel the tailbone up

towards the sky.

Shake the head a little yes,

a little no.

And take a couple
conscious breaths here.

So really put some
conscious energy right

behind how you inhale,

how you exhale

and begin to pedal it out here.

I'm just bending one
knee and then the other.

I'm maintaining a
connection in my core,

this containment in the abs

and also the low ribs.

So I'm not just spilling
all that energy out here

but I'm really
supporting my low back.

Alright, then we'll
slowly begin to step it up

all the way to
the top of the mat.

Feet, hip width apart,

toes pointing forward,

bend the knees 
a little bit here,

clasp opposite elbow
with the opposite hand.

And you're just gonna
shift gently from left to right.

And as you do this
really feel that connection

with your feet on the ground.

I know it seems obvious,
but just close your eyes,

even if it feels right

or soften your gaze and
start to spread your awareness.

Really just really going back
to basics here in a way, like

how can I maximize my
foot to earth connection here?

My foundation, so that
when I take one step forward

or one step back,

I know what's happening.

I'm connected to my truth,
to my feeling,

to my relationship
rather to the feeling.

Right. Part of forgiveness 
is kind of (laughs)

making sure you spend time
to investigate you, right,

and what you need and
what you're all about.

Alright, relax the arms.

That's enough of that.

And here we go.

Nice and slow with that
connection to the earth though.

Maintain it strong.

Roll it up to standing.

Lift the kneecaps a little

as you stand up nice and tall.

Lift your heart.

Relax the shoulders down.

Spread the fingertips.

Here we go, inhale,
reach for the sky.

Strong legs, exhale,
slow and steady, Forward Fold.

Let something go.

Inhale, lift up halfway.

So the crown of the head
is gonna reach forward.

And the two hip creases
are gonna pull back.

Nice flat back.

Peek at me if you need to.

Good, then let's exhale,
let everything go.

We're gonna repeat just that.

Inhale, reach for the sky.

Stand up tall, 
big breath, big stretch.

And right into it, exhale,

bend the knees, Forward Fold.

Softening down.

Beautiful. Now inhale, 
flat back position, same thing.

Crown forward.

Pull the hip creases back,
slight bend in the knee.

And then exhale,
let everything go.

Good fingertips
come to the earth.

We're gonna step
just the left foot back.

Just the left foot.

Lower the left knee.

On your next inhale,

you're gonna press
into the top of the back foot.

So you're going
to uncurl the toes

and sweep the fingertips 
forward, up and back.

Feeling some power
in that right leg.

So we're not just letting all

of our weight dump
into the front here.

We're engaging.

So we're coming up out of it,

pulling the
right hip crease back.

Good, inhale,
maybe look up.

And then exhale, soften and
release everything back down.

Curl the left toes under now,

pull the right hip crease back,

and you're gonna
really drag the right heel

back, back, back, keeping a
nice bend in the right knee here

as we breathe.

Good and then rolling
through the right foot.

We'll come back to that lunge,
lifting the back knee.

Good, inhale, look forward.

Exhale, you're gonna 
step the back foot up

to the front again.

So we're back in
our Forward Fold,

relax the weight
of the head over.

Good, inhale halfway lift.

Crown of the head forward.

Shoulders draw
away from the ears.

Good, exhale, soften,
and release everything.

Fingertips come to the earth.

We're gonna step
the right foot back.

Nice and easy.

Lower the right
knee to the ground.

Inhale, press into the
top of the right foot.

Nice and strong
in that front leg.

Sweep the fingertips
forward, up and back.

Good, on an exhale,
nice and easy,

bring it back down,
slow and with control.

Curl the right toes under

and we'll send the hips back,

straightening the left leg,

really pulling back
with that left foot to here.

Now feel your way
through this, right?

This is what this
practice is all about.

Finding the connection,

staying involved

and feeling your way

through it.

Good, rolling through 
that front foot now,

we'll come back to our lunge,

lifting the back knee up,

really reaching the right heel

towards the back
edge of the mat.

Inhale to look forward.
Here we go.

Exhale to step the
back foot all the way

back up Forward Fold.

Relax the weight
of the head down

and take three to
five breaths here

in Standing Forward Fold.

Using the tool of the
breath to stay connected,

to stay present

so that really you're in
the habit of that, right.

You're in the
practice of that off the mat.

When you don't
something or something

turns you on your side,

or maybe you do something

that you regret,

we have the tools,

we have the practice to
bring us back to our knowing

and maybe back to forgiveness.

Okay, inhale, halfway lift.

Exhale, soften and bow.

Bend the knees.

Fingertips come to the earth.

Step the left foot back.

This time you can
lower the back knee

or you can keep it lifted.

We're gonna inhale, sweep
the arms forward, up and back.

Nice high lunge here.

Try to get your
center underneath you

by bending your left knee.

Really lengthening
the tailbone down.

Draw the navel in slightly.

Front knee is over
the front ankle here.

Big breath.

Maybe you look up here

and then exhale
all the way down.

Left hand to the earth,

inhale right fingertips 
to the sky for a twist.

And then exhale, bring it all
the way back down to the mat.

Great, step the right toes back,

Plank Pose or Half Plank.

Press away from your yoga mat.

Feel your two scapulas,

your shoulder blades
going left to right here.

So it almost gives
like this doming sensation

in the upper back.
You're not collapsed.

Good, find your core,
find your center.

And then slowly, nice and slow,

you're gonna lower all the
way to the belly with control.

Inhale for Cobra, 
nice and low to the ground.

And then exhale to release.

Curl the toes under,

slowly press back
up through your Plank.

Feel your way through it.

Hips up high and back.

Downward Dog is next.

Feel your way through it.

Beautiful.

And then you're in a
cross one foot over the other.

Just walk all the 
way back up to your

Forward Fold, 
feet hip width apart.

When you get there,

ground through all
four corners of the feet.

Inhale, halfway lift again.

Good, nice long neck.

And then exhale,
soften and fold.

Fingertips come to the earth.

We're gonna step
the right foot back.

Again, your choice,
right knee lowered or lifted.

Here we go.

Inhale, sweeping the
arms forward, up and back.

Big breath here.

Opening up
through the front body.

Strong legs here.

Maybe you send your gaze up.

And then on an exhale,
nice and slow,

we're gonna come back down.

Right hand to the earth.

Big inhale, left fingertips
reach out towards the sky.

Big twist here.

Breathe that nice,
beautiful wide lateral breath.

And then slowly
release it back down.

Left hand to the earth.

Step the left
toes back, Plank Pose.

Now reach the heels back here.

If you want to come
onto the knees, you can.

You can lift the toes,

maybe cross the ankles.

Everyone makes sure

that the 
whole abdominal wall

feels like it's turning on here.

So think sits bones to heels,

think heels to the
back edge of the mat.

Crown reaching forward,
gaze slightly forward.

We're here for five.

You got this. We're shaking.

Four,

three,

two, and on the one
slowly lower to the belly.

Good, drag the hands
in line with the ribs,

press into the tops of the feet.

Squeeze the elbows
into the side body.

Inhale, lift up, Cobra.

And exhale to
soften and release.

Now from here,
press up to all fours.

You get to choose,

bring the knees together

or keep them wide
for a Child's Pose.

Either a traditional Balasana,

or a nice Extended Child's Pose.

Taking a moment
to close your eyes

and notice how you feel.

Soften your jaw here.

Try to stay close to
the sound of your breath.

Inhaling slowly,

deeply.

And exhaling

slowly,

and fully.

Now we're gonna
stay low to the ground

from here on out really

so move nice and slow here

like you're moving through water

as you slowly come back up.

We'll come to all fours.

We're gonna
extend the right leg out

and then slowly bring
it all the way up and in

for a one-legged Pigeon here.

So you're going to take a
look back at your extended leg,

your left leg here.

And you're going to
really try to press

into the top of that back foot.

Your left inner thigh
is spiraling up towards

the ceiling or the sky.

Then you'll start
with your right heel in

and in time, you'll be
able to create more space here.

And because we're wanting to
pull the right hip crease in,

so we're not
rocking on it all the way.

And since Benji's not
using his blanket here,

I could even use
this blanket to prop

up my right hip
to help me there.

So just experiment here.

You can also use a little
blanket for head pillow here.

We're gonna soften in,

but first everyone, bring
the fingertips to the earth

and inhale, find extension
through the front body,

think Cobra.

And then on your exhale,

yeah, go ahead and soften in,

bringing the forehead down

to your props,

or maybe resting the
forearms on the earth.

Keep the toes active.

So you're really
rooted into that back foot

and your right
toes are spreading.

You're spiraling the
left inner thigh to the sky

and we're pulling gently
the right hip crease back

just like we did in that earlier
kind of runner's stretch.

Now, soften your jaw again,
close your eyes

and get a little
closer to your heart song,

to the sound of your breath.

Focus your brain on the
sound of your breath here.

Inhaling slowly

and deeply.

And exhaling slowly

and completely.

Inevitably some thoughts here,

maybe

sensation or emotion comes up.

And just notice them,

kind of acknowledge those
feelings or those thoughts.

And then come back,

slowly leaning into

the soothing

song of your breath.

And then let your
next cycle of breath

begin to inspire
some soft movement

that will guide
you back up slowly,

again, like you're
moving through water,

challenging our kind of drive

to pick up the pace

and move fast.

Slow it down here.

Coming back to
Tabletop Position.

You can bump the hips

a little left to
right here if you want.

Take the hips up high
and back for a Downward Dog.

And then lowering the knees.

If you're in Downward Dog,

extending the left leg out

and then bringing it in

and finding your one-
legged Pigeon on the other side.

Take a glance back
at that right leg,

really pressing into
the top of the right foot.

Let that really be
the root of this posture

to ground you here,

finding stability in the hips.

Of course we want that release,
but we want to do it safely.

And we want to have a
strong enough foundation

to actually feel
all of our feels

and feel them fully, right.

So many great metaphors 
here (chuckles) for forgiveness.

Okay, so actually
before you start to lean in,

take a second to
find a breath and extend.

Again think Upward Dog or Cobra.

And then slowly we
will start to bow the head,

nice and active in
the feet, in the toes.

And again, this is like

pouring cup of tea,
glass of water,

having a conversation 
with your breath.

Close your eyes.

Inhaling deeply.

And exhaling

completely nice and slow.

Slow cycles in

and out.

Sending breath down

into the belly, the diaphragm.

Acknowledging

your thoughts

as they come,
your feelings fully.

And then

coming back to 
a deep, full breath.

Nice and slow,

let your next cycle of breath

inspire the movement that
will guide you all the way up

and out of that shape

and into your next shape,

whether it's on all fours,

moving the hips
gently left to right,

or taking one final
Downward Facing Dog

noticing how you feel.

The soles of the feet up
through the legs, the hips,

the lower back body,

the mid back, the upper back,

the shoulders, the arms,

the wrists, the hands.

And then slowly coming all
the way back down to the ground

crossing one
ankle over the other.

And we're gonna come through

to lie on our backs.

When you come to your back,

you can hug the knees into
the chest if that feels right.

And then when you're ready,

we're gonna 
open up into a little

Reclined Cobbler's Pose

with the hands 
resting on the belly.

Inhale in deeply here.

And exhale completely.

Beautiful. Then we're gonna
slowly bring your hands,

listen carefully
to the inner thighs,

not the outer thighs,
the inner thighs.

And you're gonna give
yourself a little resistance

as you slowly close them halfway

and then gently
release back down.

Give 'em a little resistance,
halfway, squeeze.

And then come back down.

And one more time,
the most resistance,

pressing here, squeeze,
squeeze, squeeze

until we eventually 
close all the way.

Yay.

Bring the feet as
wide as the yoga mat.

Knees come now inward to touch.

We have an internal rotation.

This is our last shape here.

So if there's anything
else you're kind of craving

or wanting to do,

you can fit it in now.

Left hand on the heart,
right hand on the belly here

as we relax everything.

If you're taking
some other shapes,

you can meet us

when ever it feels good for you.

We're just gonna take a
couple deep breaths together

to allow

the benefits of 
our practice, the magic

of this

session, but in particular,
the home practice

what it offers us this
time spent with ourself

and maybe even a
higher power and certainly

in connection with others still

though, we're not
in the room together,

allowing the benefits, the
nutrients of this experience

to settle in here,

letting go of the doing,

even letting go of
that active breath

and just letting it flow

kind of naturally or
in a way that feels good,

listening and responding,

trusting that everything 
is as it should be.

As you feel your yoga mat

rising up to have your back,

to hold your feet,

and trusting that it's
there for the next step

and the next step
and the next step.

Extend your right leg out long.

Extend your left leg out long.

Take a deep breath in.

As you exhale,
bring the palms together

and we'll bring the thumbs
right up to the forehead here

for just a final
moment to seal this practice

in nice, clear end,
which is also a new beginning.

I hope this time

has served you well.

I have your back.

Thank you for sharing
your time and energy with me.

We'll take one final
inhale in together.

Inhale lots of love in.

And exhale
together lots of love out

to send you on your way.

Take good care.
Thank you.

Namaste.

(upbeat music)