Full Body Flow  |  20 Min. Yoga Practice  |  Yoga With Adriene

Full Body Flow | 20 Min. Yoga Practice | Yoga With Adriene


– What’s up, party people?
Welcome to Yoga With Adriene. I’m Adriene and this is Benji and today we have a
full body flow for you. So this can be really great if
you don’t have a lot of time, but you wanna get
the juices flowing. This could also be a
really great practice to supplement with a
run or another type of class or some sort of meditation even. So, hop into something
comfy and let’s get started. (upbeat music) Hi, everyone. We’re gonna begin
today’s practice standing at the top of the mat. Thanks so much
for sharing your time and your energy with me and
all of the people practicing this video at
the same time as us. Let’s begin in Mountain Pose. See how fast you can
ground through the feet, stand up nice and tall
and right away dive right into
noticing your breath. Draw the palms together
at the heart, Anjuli Mudra. Lift the sternum to the thumbs. If you feel comfortable,
close your eyes or just soften your gaze
gently down past your nose. Relax your shoulders and
invite a more loving awareness into this moment. Start at the ground, soles of the feet
pressing into the earth. And then work your way up, scanning the full
body here to start in Tadasana, Mountain Pose. As you gently begin
to deepen your breath, let go of the day thus far. Politely put any
tasks that you have to do after this
practice on hold. And let’s find
what feels good here in this sweet flow, ready? Inhale in. Exhale to bow
the head to the heart. Continue to
elongate your inhale, extend your exhale and if
there’s a little intention, something you’d like
to set here for your flow, go ahead and do it now. Good, then take
a deep breath in. Exhale to release, fingertips
are gonna go down to come up and then on your next inhale,
reach for the sky. Exhale, bend your knees,
wiggle the fingertips, take it down into a Forward
Fold, bent knees here to start. Inhale, lift up halfway,
find a flat back position as you reach the crown
forward and the tail back. Hug the elbows in
towards your side body, pull back with the hip creases,
soft bend in the knees. Inhale in, tuck the chin
slightly to lengthen the back of the neck and
exhale to let everything go. Good, bend your knees,
ground through the feet, inhale, sweep the arms all the
up, big stretch, big breath. And then exhale, hands
to heart, Mountain Pose. Inhale in here. Exhale to relax
the shoulders down. Here we go, inhale,
reach for the sky. Exhale, rain it down,
Forward Fold. Inhale, halfway lift again,
your version, find length in the neck. Exhale to slowly bend the knees, plant the palms
and step one foot back and then the
other for Plank Pose. Press away from your yoga mat, reach the crown forward,
heels back. Slowly begin to lift
the corners of the mouth as you find this
hollow body position, sending your
shoulder blades left to right. Creating a doming
shape in the upper body. You’re here for three,
turning on the abs for two and on the one,
slowly lower to the knees. Walk the knees
underneath the hip points, press into the tops of the feet. Inhale to drop the belly,
open the chest, look forward. Exhale to round the spine,
chin to chest, navel draws up. With your breath, inhale,
drop the belly, Cow Pose. Exhale, claw through
the fingertips, exhale, Cat. Inhale, drop the belly. Lots of space between the
ears and the shoulders here. Exhale, rounding through. And one more time,
inhale, drop the belly. And exhale, Cat Pose. Good, curl the toes under. Peel up from the hip creases, lift the hips up high and back. Melt your heart
towards your thigh bones, Downward Facing Dog. Claw through the fingertips, index fingers are
pointing forward here, fingers are spread evenly,
biceps by the ears. Good, anchor
through the left heel. On your next inhale,
lift the right leg up high. Exhale, cross your right knee
over to kiss your left elbow. Gaze forward,
upper body’s in Plank. Inhale to kick it up,
Three-Legged Dog. Repeat right knee to
left elbow, gaze forward, shoulders over the wrists. Inhale, kick it up,
Three-Legged Dog. Last one, welcome this
heat that’s coming in here. Right knee to left elbow,
gaze down and forward. Beautiful, kick it up,
Three-Legged Dog. Exhale, step it
all the way through. Lower to your left knee. On an inhale, sweep the arms up and overhead, Crescent Lunge. Big breath here as
you lift your chest, lift your heart, squeeze
inner thighs to the midline to find that
support from within, right? So, we’re not
dumping on the joints, we’re creating
stability and strength. Inhale, pull the thumbs back. Exhale, send it forward. Lift the back knee,
come to a nice, low lunge. On your next inhale,
look forward. Exhale to step
the left foot back. Beautiful, inhale in here. Exhale, Downward Facing Dog,
nice work. Inhaling deeply here, big,
cleansing breath. Exhale completely. Good, anchor the right heel now. Inhale, lift the
left leg up high. Exhale, left knee
to right elbow. Shift forward, look forward,
upper body’s in Plank. Inhale, anchor
through the right heel, kick the left leg up high,
Three-Legged Dog. Exhale, shift it forward,
knee to elbow. Claw through the fingertips,
inhale, kick it up. Exhale, last one, shifting
forward, navel draws up, up, up. Shoulders over the wrists, good. Inhale, Three-Legged Dog,
kick it up. Exhale, bring it all the way up
and through into your lunge. Lower the right knee down,
find your foundation here. When you’re ready, sweep the arms all
the way up and overhead. Big breath, big stretch, feel it in your whole body. Good, then exhale, rain it down, take a deep breath in
as you lift the back knee. Look forward, exhale,
step it back, Plank. Beautiful, inhale in here. Exhale, Downward Facing Dog,
hips up high and back. Inhale, lots of love in. Exhale, lots of love out. Bend the knees,
inhale to look forward. Exhale to step or hop
to the front of your mat. On your next breath in, find that flat back position,
excuse me, lift it up halfway. Exhale to soften and fold. Inhale, root to rise here,
reach for the sky, big breath, big stretch. Exhale, hands to heart. Observe your breath here. Find a little stillness. Nice work, bend the knees. Inhale, fingertips
go down to come up. Big breath, big stretch. Exhale, rain it down. Inhale, halfway lift,
find length. Exhale, soften and fold. Inhale to step one foot
back then the other, Plank Pose. This time, listen carefully, exhale, lower all
the way to the belly. Drag the hands in
line with the ribcage, press into the tops of the feet. Squeeze the elbows
into the side body, tuck the chin and inhale,
roll up, Baby Cobra. Exhale, forehead
kisses the earth. Inhale, roll up,
tucking the chin. Exhale, forehead
kisses the earth. Waking up the
muscles in the back body. Press into your pubic bone,
here we go. Inhale, squeeze the elbows into the side body,
lift up, Cobra. Exhale, slowly release,
nice work. Inhale, curl the toes under, lift your kneecaps,
tone your quadriceps. When you’re ready, exhale, press all the way up to Plank,
strong and steady. Quietly whisper to
yourself here, “I am strong.” I am strong. From here we’re gonna turn onto the outer
edge of the right foot, inner arch of the left foot. Then send your left fingertips high up towards the sky, reach. Come back through center, Plank. Then come onto the
outer edge of your left foot, inner arch of your right foot, find this left shoulder over
the left wrist’s foundation and then when you’re ready,
lift the hips, lift the right arm up high,
reach. Come back through center. Plank Pose and
Downward Facing Dog, nice work. Inhale in here. Exhale out through the mouth. On your next inhale,
lift the right leg up high. Exhale, right knee to right
elbow, upper body’s in Plank. Inhale, kick it up. Repeat, right knee
to right elbow, shoulders over the wrists. Inhale, kick it up. Exhale, last time,
right knee kisses right elbow, squeeze and lift,
squeeze and lift. And then send it all the way
back up, Three-Legged Dog. Great, all the way
through and up to your lunge. This time you know you can lower the back knee,
we did that before. So you can lower it or
keep it lifted as we come up to high lunge, sweeping
the arms up and overhead with that big, beautiful
inhale, getting nice and low, bending that back
knee if you need to, to get your center
right underneath you, front knee is bent. Inhale to look up,
pull the thumbs back. Exhale to rain it down. From here, left hand
comes to the earth. Inhale, right fingertips
to the sky, open the chest. Exhale, come back to your lunge. Step the right foot back,
take a deep breath in. Exhale, belly to Cobra
or Chaturanga to Up Dog. Find a little vinyasa. We’ll meet in Downward
Facing Dog, take your time. Reconnect with the
sound of your breath. And from Downward Dog, we’ll
anchor through the right heel and on your next breath in,
lift the left leg up high. Exhale, left knee to left elbow, shift forward, upper body’s in
Plank, gaze it straight down. Inhale, kick it up,
claw through the fingertips. Exhale, shift it forward. Working the abdominal wall,
the obliques, shifting it all the way up,
Three-Legged Dog. Last one, think up and over
with the knee kissing the elbow. And then Three-Legged Dog. Nice, all the way up through
to your lunge, take your time. Back knee
lowered or lifted here. Here we go, with an inhale, sweeping the arms
forward, up and back. Find your center,
maybe bend that back knee to get your
center underneath you. Find that upward current of
energy through the front body. Front knee’s bent, nice
and bent, bend that knee. Pull the thumbs back, big
inhale, full body stretch. Exhale with
control all the way down. Back knee lowered or lifted,
right hand to the earth. Here we go, inhale, twist. Left fingertips to the sky. And exhale,
back to your lunge, good. Plant the palms, step it back. Take a little vinyasa,
belly to Cobra here or Chaturanga to Up Dog,
moving with your breath, using that inhale to expand,
open your heart. And using the exhale to journey
back to Downward Facing Dog. Good. In Downward Dog, take a nice,
deep breath in. And long breath out. Bend your knees,
inhale to look forward and exhale to make
your way to the top. Inhale, lifts you up halfway. Exhale to soften and fold. Interlace the fingertips
behind the calves here, bend your elbows, start to draw your nose towards your knees. You can bend your knees
as generously as you need. Grounding through all
four corners of the feet. Careful not to
clench the toes here. Breathe, breathe,
breathe into your belly. Excellent, release the arms,
bend the knees even more, send the hips back,
fingertips go forward. Utkatasana, Chair Pose. Digging into the heels. Drawing the navel in and up. Sink a little lower,
gaze forward. Sink a little lower,
gaze forward. Inhale in here. Exhale with control, press into
all four corners of the feet and slowly rise up. Big beach ball up and overhead.
Lift your chest. And then slowly palms
kiss together up and overhead. And slide back
down to your heart. Pause, capture this moment. Feel the warmth that you created in your sweet, beautiful body. (laughs) Give thanks for your body. Then slowly shift your
weight to your left foot. Draw energy up from
the arch of the left foot and when you’re ready, peel
your right knee all the way up as if you were on a
little marionette string. If this doesn’t
jive for your body today, you can keep your
big toes on the ground and work from here. Moving into Vrksasana, Tree,
you might grab that right ankle. Hike it all the
way up above the knee and place the foot
in the inner thigh. Other options could be to
keep the toes on the ground, just opening the hips from there or placing the
foot below the knee. Alright, wherever you are today, find that upward
current of energy through the front body
and then balance it with that downward
energy through the back body. Finding your
variation of Tree Pose today, find something to focus on,
breathe slow and steady. If you’ve been
practicing for a while, work to press
into all four corners of your right foot evenly and then press your left
inner thigh into your foot. Find that opposition,
that connection in the midline. Pressing into the
outer edge of the right foot. You can take the
arms up and overhead. You can challenge yourself by taking the
gaze up to the sky. Soften the skin on the face. And then when you’re ready, slowly release and
take it to the other side. Moving nice and slow
here from the center. Exploring that Tree Pose on
the other side here today. Finding that connection,
playing with opposing energy and it’s okay to
have a little fun. If you fall, I’ll catch you. If you feel humble today, let’s have a little giggle,
it’s all good. Hold onto your focus. If you wanna challenge yourself, maybe you take the arms up. Maybe you take the
gaze up towards the sky and maybe on
this one if you really wanna challenge yourself,
you try closing your eyes. And then wherever you are,
take a deep breath in. Breathe into all four
sides of the torso, expand. And then exhale, slowly
release, bring it back down. Feet together, really together. Creaky old floor, what is up? You’re finally back! Here we go, inhale,
reach for the sky. Exhale, fold it
all the way down. Inhale, halfway lift, last one. Exhale, soften and fold. From here, bend your knees, bend your knees,
bend your knees. Fingertips on the
ground here to support you. Nice little ball. Good, when you get there, you’re gonna
slowly tuck the chin and round the third eye or the
forehead towards your knees. Get a nice, big stretch
in the upper back body. Good, make it round.
Adjust if you need to. And then from here we’re gonna
slowly use the hands nice and easy to come onto the bum. Send your left leg out long,
right leg comes up. Hook the left
elbow to the right knee, we’re gonna find a little
twist to your cooling it down. Inhale, the lift and lengthen. Exhale the twist. Good, release, switch,
second side. Hooking the right
elbow to the left knee, sit up nice and tall. And finding your twist,
nice and easy. Don’t push, don’t force. Good, slowly release. Come all the way onto your back. Hug the knees into the chest, take the deepest breath
you’ve taken all day in. And then exhale to
release your limbs, Shavasana. Close your eyes, find stillness
for just a moment here. If you feel
inspired to practice more, you can select another video. Otherwise, drink lots
of water today. You done good, you done good. I hope to see you soon. Let’s bring the palms together,
thumbs up to the third eye. We’ll close by taking one
last deep breath in together. And then we’ll whisper Namaste. (upbeat music)