Yoga For A Dull Moment  |  Yoga With Adriene

Yoga For A Dull Moment | Yoga With Adriene

– Howdy everyone and
welcome to Yoga With Adriene. I am Adriene and this is Benji and today we have a
quick yoga for a dull moment. So it’s a never a dull moment in
this house and I totally believe it’s because I have a
regular yoga practice. So if you’re wanting to stir the
pot or just wake up something inside that has been stagnant, hop in a something
comfy and let’s get started. (gentle music) Okey-dokey Smokey, let’s begin
standing today at the top of the mat feet hip width apart. When you get there
stand up nice and tall. Just allow your arms, your hands
to rest gently at your sides. And this is a quick practice to help you flip the script. To stir the pot. Maybe find something new, engage in something that serves. Set yourself up for greatness. Never a dull moment. So plant your feet
firmly into the earth, take a deep breath in and as you exhale
relax your shoulders and just be open to this
notion of letting go, letting go that day thus far,
letting go of expectations, letting go of any ideas of what
you think you should be doing now in this moment literally or in the grand scheme
of things in your life. I always say that
without the yoga practice, my life would not be the same
and there is just never a dull moment in my life. (laughs) So whether you’re just
feeling stuck or little bored, let’s use this time even though
it’s quick to breathe deep, to move with intention
and to find what feels good. Take a deep breath in,
reach for the sky. Big stretch here. As you exhale, bend your knees and rain it down
to a Forward Fold. Big stretch here
so take a deep breath, let the head relax over. Again, bend your knees and then all the way back
up towards the sky you go. Press into your feet, inhale,
spread the fingertips start to wake up the
body with the breath. Reach, reach, reach
and then exhale cascading down, bending the knees,
wiggling the fingertips, strong foundation in the feet. Take a breath here. Shake the head loose and then
one more time catch a wave, press into your heels, inhale,
reach for the sky. Big stretch, big breath and then
the wave crests and falls all the way down once again. Uttansana, breathing deep. Awesome, on your next inhale,
slide the hands all the way up to the tops of the thighs. Catch another wave here as you
inhale find length through the neck, through the spine,
pull the shoulders back, elbows hug into the side body. Take a deep breath here smile
just a bit and then exhale. Focus, continue to focus
on your breath as you move, Forward Fold, breathe out. Great, twice more like that. Inhale, slide the palms
to the tops of the thighs. Inhale, find length and exhale folding forward, moving with your breath. One more time,
here we go, inhale. Find length, big breath. And exhale softened,
soften and release. Great, from
here bend both knees. You’re gonna walk
the feet together and then slide the right toes back. Inhale to open the chest and
then exhale you’re actually get to straighten the front leg and draw your chin in
towards your chest. Inhale bend your front knee,
open the chest, big breath, big stretch. Exhale,
straighten your left knee, pull the left hip crease back,
tuck your chin to your chest. Alright you got
it now, inhale, open. And exhale rounding through. And then keep this going with
your breath and each time see if you can find something new to
focus on so each time you round maybe you draw your
navel toward your spine and lift your hip creases. Maybe when you open the chest
you draw the shoulder blades together squeeze
inner thighs to the midline. Maybe the next time you draw
chin to chest you really lift your right heel up, grow lighter
on the fingertips and then maybe next time you open your heart
forward you drop your right knee, get a deeper stretch. So a couple more on your own. See if you can find
something new each time. Moving with the
breath nice and easy. Great, and then the
next time your heart, your chest is opening
forward go ahead and lower that right knee
and we’re gonna inhale, sweep the arms all
the way up and overhead. Big stretch here as you sink
slowly forward into that front leg while pulling
the left hip crease back, squeeze the inner
thighs in the midline. Really feel your core here,
light up your heart, lift, and then
slowly we’ll release it. Wiggle the
fingertips all the way down. Plant the palms,
lift the back knee up. Step the left toes back so you’re in a nice
strong Plank Pose. Strong and steady here,
press away from your yoga mat. Really reach her heels back. Great, inhale to look forward. Exhale to lower all
the way down to the belly. Breathe into your belly here
and press in to the tops of the feet, hug the
elbows in once again in. Inhale, we rise, baby
Cobra nice and low here. Great, inhale and again draw
the shoulder blades together. Hug the elbows in even more
and then exhale to release. Curl the toes under,
press up into your power. Here we go. Big strong plank,
big move with the breath. Once you get there
take a couple breaths. Breathe deep lifting the front
body up to meet the back body. Really pressing
away from the yoga mat. Alright, you’re doing awesome. Take one more breath,
you got this, claw through your fingertips. Awesome, then step your right
foot all the way up and here we go, nice low lunge. Moving with your
breath as you’re ready. Find that ease,
inhale to open the chest. Nice and easy,
one breath at a time. Exhale, pull the
right hip crease back, straighten the front leg. Lift the hips, chin to chest. Nice, inhale to
open your heart forward. Exhale, grow
light on the fingertips. And now you’ll start to
move in your vinyasa here, see if you can
move with intention. Whatever that means to you. See if you can move with your
breath and see if you can find something new each time. So start with the big gestures
and then move inward towards the small things. See what you can find. See if you can
soften the hard edges. Whatever that means to you. Great, and then the next time,
take your time, no rush, the next time you’re
opening your chest forward go ahead and soften that
left knee to the ground. And then we’ll inhale, sweep
the fingertips all the way up towards the sky.
Start to collect your energy. Stay centered or get centered. Navel draws in, we squeeze the
inner thighs to the midline, reaching for the sky here, let
this shape affect your breath and let this also be
inspired by your breath. So you’re taking
nice full breaths here. Maybe it kind of changes
the way you feel and the way the shape looks. Right? If you’re kind of clenching and holding and
not breathing, yes. Okay, I think we get it. Okay, inhale. Just give it your best shot.
And exhale. And one more time, big inhale. And exhale to rain
it all the way down. Awesome work, plant the
palms, step the right toes back. Alright, Plank Pose. Inhale, shift
forward on the toes. Exhale, lower belly to Cobra or
now maybe Chatarunga to Up Dog. You’re gonna use an inhale
either way to open your chest, Cobra or Up Dog. And then exhale to
Downward Facing Dog. Great, pedal it out here. Start to breathe deep. Get a little primal. Bend your knees. Claw into the earth
with your fingertips. Create space between the
ears and the shoulders and then here we go,
never a dull moment, inhale deeply
through the nostrils. You knew it was coming, exhale,
lion’s breath, tongue out. One more time, big inhale,
surprise yourself. Exhale, let it roar. Nice, inhale, lift
the right leg up high. Exhale, you’re gonna
bend your right knee, and just slowly press
firmly into your left palm. You’re gonna slowly draw a
circle with your right toes all the way around ’til they touch
the ground potentially ending up in Wild Thing here. Maybe spiraling the hip
points up towards the sky, heart up towards the sky. Totally flipping the script here as you look forward
beyond your right fingertips. Take a deep breath in. Inhale, long puppy belly. Exhale, navel draws in as
you come all the way back, slowly, with ease,
back to your Down Dog. If you need to
take a rest in-between, you can lower the knees. Otherwise, back to Down Dog. Re-center. Inhale in, and exhale. Great, inhale, lift
the left leg up high. Find your foundation here. When you’re ready, bend the left
knee and you’re gonna draw just a slow circle with the
left toes all the way around. You’ll spiral
on your right foot. Keep pressing away from the
earth with your right hand. And here we go, lifting the
hip points up towards the sky. If you’re
interested in Wild Thing, you want the foundations, I have a foundations
video for you here. Shot on a Halloween one year,
it’s pretty fun. Inhale in, lift the
hip points up high. Press away from the earth. And then exhale,
from your center, from your core,
all the way back. Awesome work, here you go,
back to Downward Facing Dog. Last big cleansing breath. Head below the heart,
lift your hips up high, bend your knees if you need to. Deep breath in. Lion’s breath, tongue out. Awesome, slowly lower
the knees to the ground. Paint your yoga
mat with your hands, tug them all the way back. Inhale, look forward,
strong focus. Send your fingertips back, shoulder blades
come together here. You’re reaching,
reaching, reaching, really activating
the upper back body. Inhale, open mind, open heart and then exhale surrender. Child’s Pose, close your eyes,
relax your shoulders, breathe deep. Listen to the
sound of your breath. Listen to your heart. And slowly start to
wiggle the fingertips, press into the tops of
the feet, engage your center. That can be physically or
even just through awareness. And from your center,
begin to slowly rise up. Awesome work, bring the
hands together at the heart. Trust. Quietly whisper
to yourself, “I trust.” Gently bring the
thumbs up to the third eye. Inner teacher. Get hot for inner teacher,
trust yourself, trust your intuition. Keep showing up on your mat,
all will be well. Love you so much!
Have a great rest of the day. Let us know how
you’re doing down below and I’ll see you soon. Namaste. (gentle music)