WEBVTT

00:00:00.000 --> 00:00:04.635
(gentle music)

00:00:10.811 --> 00:00:13.315
- Hello everyone.
Welcome to Yoga With Adriene.

00:00:13.315 --> 00:00:17.317
I'm Adriene and this is my
trusty assistant Benji and today

00:00:17.317 --> 00:00:20.454
we have an awesome 10 
minute wind down yoga for you.

00:00:20.454 --> 00:00:22.723
So come on down to the ground.

00:00:22.723 --> 00:00:25.478
As soon as you're 
ready start to breathe deep.

00:00:25.478 --> 00:00:27.477
We're gonna start in all fours.

00:00:29.311 --> 00:00:30.663
Thank you, Benji.

00:00:30.663 --> 00:00:34.635
Just start to take a load 
off here with some Cat-Cow.

00:00:34.635 --> 00:00:38.438
So whenever you're ready
starting to move with the breath

00:00:38.438 --> 00:00:40.440
we'll drop the belly,
open the chest,

00:00:40.440 --> 00:00:44.745
breath in and then 
use your exhale

00:00:44.745 --> 00:00:46.480
to round through the spine.

00:00:46.480 --> 00:00:50.279
Draw your chin to 
your chest and breathe out.

00:00:50.279 --> 00:00:52.119
And just that 
simple move, again,

00:00:52.119 --> 00:00:54.554
we're gonna inhale,
drop the belly,

00:00:54.554 --> 00:00:57.424
open the heart forward as you

00:00:57.424 --> 00:01:00.394
press away from the 
earth with your hands.

00:01:00.394 --> 00:01:03.630
And then exhale continue to
claw through the fingertips as

00:01:03.630 --> 00:01:05.599
you draw the navel up,

00:01:05.599 --> 00:01:08.455
chin to chest rounding 
through the spine.

00:01:09.684 --> 00:01:11.638
Then go ahead and do 
one more on your own.

00:01:20.508 --> 00:01:24.685
And then I'll meet you 
in a nice Tabletop Position.

00:01:24.685 --> 00:01:29.022
Neck nice and long,
nice neutral spine.

00:01:29.022 --> 00:01:31.825
From here, let's together 
bump the hips to the left.

00:01:31.825 --> 00:01:34.194
Take your gaze to look 
past your right shoulder.

00:01:36.176 --> 00:01:37.698
And come back through center.

00:01:37.698 --> 00:01:38.899
Bump the hips to the right,

00:01:38.899 --> 00:01:41.712
take your gaze 
past your left shoulder.

00:01:44.204 --> 00:01:47.708
Then come back to center, you're
gonna just draw little circles

00:01:47.708 --> 00:01:51.144
with the tailbone forward,
around and back.

00:01:53.645 --> 00:01:57.551
The one way and 
then reverse the circle

00:01:57.551 --> 00:01:59.086
and move in the other direction.

00:01:59.086 --> 00:02:01.224
Just nice, soft, 
easy movement.

00:02:05.567 --> 00:02:07.114
Excellent, then from here 
we're going to bring

00:02:07.114 --> 00:02:08.762
the big toes to touch.

00:02:08.762 --> 00:02:10.950
Bring the knees 
just a bit wider.

00:02:10.950 --> 00:02:12.666
And we're going to 
inhale to drop the belly,

00:02:12.666 --> 00:02:14.101
open the chest.

00:02:14.101 --> 00:02:16.956
Exhale, round through here.

00:02:16.956 --> 00:02:18.305
Chin to chest.

00:02:18.305 --> 00:02:21.942
Inhale, drop the belly,
open your heart.

00:02:21.942 --> 00:02:24.444
Exhale letting go 
of the day thus far,

00:02:24.444 --> 00:02:26.213
letting go of any 
stress and tension

00:02:26.213 --> 00:02:28.180
as you round through the spine.

00:02:28.180 --> 00:02:29.983
Then do one more on your own.

00:02:35.667 --> 00:02:38.792
Beautiful, and then send 
the hips all the way back.

00:02:38.792 --> 00:02:41.695
Melt your heart to 
the earth to Child's Pose,

00:02:41.695 --> 00:02:44.017
Extended Child's Pose.

00:02:45.132 --> 00:02:47.300
Take a moment here 
to close your eyes

00:02:47.300 --> 00:02:49.899
and listen to the 
sound of your breath.

00:02:49.899 --> 00:02:53.974
Give the thinking mind a break
as you begin to slowly invite

00:02:53.974 --> 00:02:58.211
the body to relax.
The mind to relax.

00:03:01.182 --> 00:03:05.896
And winding it down for the
day or decompressing

00:03:05.896 --> 00:03:07.908
after

00:03:08.990 --> 00:03:11.698
any activity

00:03:13.001 --> 00:03:14.488
or, let's face it,

00:03:14.488 --> 00:03:18.432
sometimes we experience
heavy stress load.

00:03:20.052 --> 00:03:22.119
So it's all good.
We're tending to it here.

00:03:22.119 --> 00:03:24.788
Take one more breath.

00:03:26.807 --> 00:03:30.877
And then slowly begin to 
come back to all fours.

00:03:30.877 --> 00:03:34.247
Then you're gonna from here
cross one ankle over the other

00:03:34.247 --> 00:03:36.950
and use your hands to guide
you here as you come

00:03:36.950 --> 00:03:39.252
all the way through to a seat.

00:03:39.252 --> 00:03:42.431
(chuckles) Benji's 
feeling relaxed as well.

00:03:43.616 --> 00:03:46.093
Then from your cross-legged seat
bring your hands together at

00:03:46.093 --> 00:03:50.697
your heart and lift the
sternum up to your thumbs here.

00:03:55.335 --> 00:03:57.603
Take a deep breath in.

00:03:57.603 --> 00:04:01.141
And as you exhale, relax the
shoulders down away from the

00:04:01.141 --> 00:04:02.742
ears and close your eyes.

00:04:02.742 --> 00:04:06.079
Find a moment of stillness here.

00:04:06.079 --> 00:04:07.810
A moment of calm.

00:04:10.187 --> 00:04:15.151
A peaceful moment 
of conscious breath.

00:04:23.463 --> 00:04:26.496
Excellent and then slowly 
we'll bat the eyelashes open

00:04:26.503 --> 00:04:30.504
and come all the
way to our backs.

00:04:30.504 --> 00:04:31.951
So nice and slow.

00:04:31.951 --> 00:04:36.276
The rest of this practice is
floor work so as you start to

00:04:36.276 --> 00:04:39.112
come down to the ground just
notice what it feels like,

00:04:39.112 --> 00:04:41.181
ah, to take this 
time for yourself.

00:04:41.181 --> 00:04:43.683
A little goes a long way.

00:04:43.683 --> 00:04:47.454
Just think the next five minutes
you get to spend feeling the

00:04:47.454 --> 00:04:49.990
support of the 
earth on your back.

00:04:52.025 --> 00:04:54.294
If you can, extend 
your legs out long.

00:04:54.294 --> 00:04:56.696
(laughs) Excuse me, Benji.

00:04:56.696 --> 00:04:59.061
(Benji moans) Sorry bud.

00:04:59.061 --> 00:05:01.662
And when you're ready, 
take the arms up and overhead

00:05:01.662 --> 00:05:04.838
for a nice full body stretch.

00:05:04.838 --> 00:05:08.909
Use this as an 
opportunity to check in.

00:05:08.909 --> 00:05:11.030
Where are you at?
How are you feeling?

00:05:12.145 --> 00:05:14.114
Start to open up 
through the shoulders here.

00:05:14.114 --> 00:05:17.017
You can wiggle the fingertips.

00:05:17.017 --> 00:05:19.936
Take one more total body 
stretch as you breathe in.

00:05:22.464 --> 00:05:24.958
And then as you breathe out,
you'll slowly bring the

00:05:24.958 --> 00:05:28.161
fingertips down and nice and
easy you're gonna hug just the

00:05:28.161 --> 00:05:31.398
right knee in 
towards your chest.

00:05:31.398 --> 00:05:34.568
Wrap your arms around your right
shin and really squeeze that

00:05:34.568 --> 00:05:37.838
right knee up 
towards your heart space.

00:05:37.838 --> 00:05:41.841
Start to slowly 
activate through the left leg.

00:05:41.841 --> 00:05:44.193
Just to create a 
little stability.

00:05:44.193 --> 00:05:46.413
And then when you're ready,
inhale in and exhale,

00:05:46.413 --> 00:05:50.550
gently peel the 
nose up toward the knee.

00:05:50.550 --> 00:05:53.553
Keep the skin of the 
face soft, best you can.

00:05:53.553 --> 00:05:55.655
Shoulders relaxed.

00:05:55.655 --> 00:05:58.360
Take one more breath in here.

00:05:58.360 --> 00:06:01.628
And then on an exhale,
gently lay your head,

00:06:01.628 --> 00:06:04.520
your neck, your shoulders 
back down on the earth.

00:06:04.520 --> 00:06:07.634
And we'll take the right knee
and guide it all the way across

00:06:07.634 --> 00:06:10.203
the body coming into a twist.

00:06:10.203 --> 00:06:13.440
So right knee moves towards the
left side of your mat and you

00:06:13.440 --> 00:06:15.075
can open up 
through your right arm,

00:06:15.075 --> 00:06:18.520
your right wing and send your

00:06:18.520 --> 00:06:21.281
gaze past your right fingertips

00:06:21.281 --> 00:06:23.147
as you breathe deep here,

00:06:23.147 --> 00:06:25.313
listening to your heart's song

00:06:25.313 --> 00:06:27.560
or the sound of your breath.

00:06:39.432 --> 00:06:43.270
Notice where you might 
be clenching or holding.

00:06:43.270 --> 00:06:46.206
Soften through the 
skin of your forehead.

00:06:46.206 --> 00:06:47.867
Try to relax your jaw.

00:06:52.680 --> 00:06:56.016
And then when you're ready,
gently guide it back to center.

00:06:57.273 --> 00:06:59.452
And we'll send the right leg out

00:06:59.452 --> 00:07:02.451
and peel the left 
leg all the way up.

00:07:05.091 --> 00:07:07.460
Wrap your arms or 
hands around your left shin,

00:07:07.460 --> 00:07:11.563
squeeze the left 
knee up towards your face.

00:07:11.563 --> 00:07:13.447
And when you're ready,
inhale in,

00:07:13.447 --> 00:07:16.303
exhale, peel the nose 
up towards the left knee.

00:07:16.303 --> 00:07:18.438
Feel that compression 
in the belly

00:07:18.438 --> 00:07:20.373
massaging the internal organs.

00:07:20.373 --> 00:07:22.388
Keeping the shoulders relaxed.

00:07:27.282 --> 00:07:29.399
And then slowly release.

00:07:30.784 --> 00:07:34.113
When you're ready, take the
left knee across the body,

00:07:34.113 --> 00:07:35.898
Supine Twist.

00:07:37.924 --> 00:07:39.459
So open up 
through your left arm.

00:07:39.459 --> 00:07:42.729
Notice how this side is
different and just take a second

00:07:42.729 --> 00:07:45.665
here to close your eyes,
go inward and,

00:07:45.665 --> 00:07:48.802
once again, really breathe deep
and listen to the sound of your

00:07:48.802 --> 00:07:51.638
breath in order 
to kind of anchor any

00:07:51.638 --> 00:07:53.640
busy thoughts or monkey mind.

00:07:55.709 --> 00:07:59.412
Really listen to 
nice audible breath.

00:08:13.766 --> 00:08:18.398
I love the image here and in
most twists but especially in a

00:08:18.398 --> 00:08:22.191
nice Supine Twist of

00:08:22.191 --> 00:08:24.604
two beautiful hands 
wringing out a

00:08:24.604 --> 00:08:27.210
dirty rag or a sponge and

00:08:27.210 --> 00:08:30.076
just all of that 
excess water and the

00:08:30.076 --> 00:08:33.138
things you don't need, 
the dirt, the grime

00:08:33.140 --> 00:08:37.116
rinsing out and away.

00:08:40.687 --> 00:08:42.956
Take one more breath here.

00:08:42.956 --> 00:08:44.858
Feel that rinse in spine.

00:08:47.694 --> 00:08:51.537
And then slowly 
guide it back to center.

00:08:55.568 --> 00:08:57.670
With the left knee 
hugging in towards your heart,

00:08:57.670 --> 00:09:01.250
go ahead and allow the right
knee to come up and meet it.

00:09:01.250 --> 00:09:03.843
You're going to take a second
here to just give yourself a big

00:09:03.843 --> 00:09:05.912
hug and really 
feel that embrace.

00:09:05.912 --> 00:09:09.015
So close your eyes and 
notice what it feels like.

00:09:09.015 --> 00:09:11.641
And your hug doesn't 
have to look like mine.

00:09:11.641 --> 00:09:16.089
We're here to really learn how
to or relearn I should say how

00:09:16.089 --> 00:09:20.002
to love and honor our bodies
just the way they are so

00:09:20.002 --> 00:09:22.495
you can modify, 
you can make do.

00:09:22.495 --> 00:09:25.911
Just want to take 
a moment that feels like

00:09:25.911 --> 00:09:29.269
you're really 
present with yourself.

00:09:29.269 --> 00:09:31.067
Whatever that means to you.

00:09:41.161 --> 00:09:44.918
Great, and then take 
a nice gentle inhale in.

00:09:44.918 --> 00:09:47.854
Reaching the fingertips now
towards the outer edges of the

00:09:47.854 --> 00:09:50.857
feet or the inner arches,
yogi's choice.

00:09:50.857 --> 00:09:53.726
We're gonna take a version of
Happy Baby by kicking the soles

00:09:53.726 --> 00:09:56.664
of the feet up towards the sky.

00:09:56.664 --> 00:09:58.231
And if this is 
not available to you,

00:09:58.231 --> 00:10:01.100
you can work one leg at a time

00:10:01.100 --> 00:10:04.571
holding onto 
your shin or pant leg.

00:10:04.571 --> 00:10:08.074
So hands on the inner arches 
or on the outer edges the feet.

00:10:08.074 --> 00:10:10.543
We're gonna kick 
the legs up to the sky.

00:10:10.543 --> 00:10:13.513
We're gonna ground the shoulders
down to the earth and take the

00:10:13.513 --> 00:10:16.308
deepest breath 
you've taken all day.

00:10:20.520 --> 00:10:23.356
Beautiful, then slowly release.

00:10:23.356 --> 00:10:25.558
From here, hands 
will come to the rib cage.

00:10:25.558 --> 00:10:27.727
We're gonna 
windshield wiper the legs

00:10:27.727 --> 00:10:31.130
left to right, back and forth.

00:10:31.130 --> 00:10:35.702
Nice and easy breezy 
until the legs eventually

00:10:35.702 --> 00:10:37.403
lay all the way out.

00:10:37.403 --> 00:10:40.340
We come in to Shavasana.

00:10:40.340 --> 00:10:44.477
I'm gonna move 
mine so Benji can stay.

00:10:44.477 --> 00:10:46.346
Just let your limbs relax here.

00:10:46.346 --> 00:10:48.057
Close your eyes.

00:10:51.886 --> 00:10:56.846
Take one final buoyant beautiful
inhale in through your nose.

00:10:59.859 --> 00:11:04.797
And this time as you exhale
allow the weight of your body to

00:11:04.797 --> 00:11:08.690
relax completely and 
fully into the earth.

00:11:17.577 --> 00:11:21.247
Thanks for sharing your time and
your practice with me and all

00:11:21.247 --> 00:11:26.920
the beautiful people around
the world practicing together.

00:11:26.920 --> 00:11:30.098
Taking care of our mind,

00:11:30.098 --> 00:11:31.958
of our body.

00:11:31.958 --> 00:11:33.960
and of our spirit too.

00:11:35.361 --> 00:11:37.222
I'll see you next time.

00:11:37.222 --> 00:11:39.655
Take good care.

00:11:39.655 --> 00:11:41.571
Namaste.

00:11:42.989 --> 00:11:47.798
(gentle music)