Balancing Ocean Flow – Yoga With Adriene

– What’s up everyone,
welcome to Yoga with Adriene. I’m Adriene, and we
have an awesome practice here for you today. This is a response to a request
for that beach body yoga. You asked for it,
you’re gonna get it. But we’re gonna go at it
mindfully, really blanket ourselves in self-love,
accept where you are today, get a little heat
going in the body, trim, tone but also make
sure that we’re being really kind to ourselves
and really loving because that’s what matters most, right? That’s where the real
transformation comes from. All right, so hop
into something comfy and let’s get started. (uplifting music) Welcome my friend. Let’s start standing at
the top of your yoga mat, palms pressing together,
heart center anjali mudra. Close your eyes, feel
your feet on the earth. Lift your sternum
to your thumbs. Relax the shoulders down and
begin to notice your breath. (relaxing music) Gently draw the
chin to the chest, draw the head to the heart tuning into this moment,
accepting where you are today. And gently release the
fingertips, lift the chin and inhale,
squeeze shoulders to ears. Exhale, drop them down. Two more, squeeze and
lift as you breathe in. And exhale, relax and down. One more time, squeezing and
then releasing on the exhale. Beautiful. Soften the knees and
when you’re ready, inhale, reach for the sky. Imagine you’re carrying a
big beach ball overhead here, so give yourself lots of space. Inhale, lift the heart. Reach and exhale, bend
the elbows, thumbs back, pinkies forward. Inhale, reach for the sky. And exhale, forward fold. Take your time here. Find what feels good,
clasp the elbows, shake the head
a little side to side. Maybe gently walk the fingertips
to one side then the other. Bend the knees as
generously as you need. And when you’re ready,
release the arms and inhale, draw the palms
all the way up to the tops of the thighs. Loops the shoulders
back and find length from the crown of the head
of the tip of the tailbone. Draw the navel in, inhale. Exhale, fold. Let’s explore that again. Inhale, this time palms to shins. Loop the shoulders back. Draw the navel up
towards the spine. Lengthen through the neck. Breath in and exhale fold. This time, fingers on the earth. We inhale, loop the
shoulders, find the length, kind of an ashtangi version here. And on an exhale, release. One more, this time inhale. Connecting to your center,
lift the heels. Draw the navel inward and
upward, uddiyana bandha, and on an exhale, release. Great job. Inhale, sweep the arms up
and overhead, big stretch. Big stretch. And exhale, bend the elbows. Thumbs back, pinkies forward. Inhale, reach. Exhale, fold. Inhale, lengthen, find that
flat back, your version. Exhale, fold. Plant the palms,
step back to plank. A couple of deep breaths here. Press away from your yoga mat. Keep that length
from crown to tail. Then when you’re ready,
slowly lower the knees down, hug the elbows into
the side body, keep that length as
you slowly lower down. Cobra, inhale to
open your heart. Exhale to release. Inhale to plank, and exhale, navel to spine as you send
it back downward facing dog. Pedal to the feet. And when you’re ready,
drop the left heel and inhale, lift the right leg up high. Take a moment to work it out,
maybe stack the hips, open it. And then here we go,
connecting to our center, we’ll squeeze knee to nose. Inhale, three-legged dog. And exhale, release. Switch sides. Inhale, lift the left leg up high. Take a second,
stack the hips, open up. And we’ll bring it back
and knee to nose. Draw the navel up. Inhale, three-legged dog. And exhale, release, down dog. Deep breath in. Big exhale out
through the mouth. Make your way
to the top, take your time. Move with ease,
move with your breath. Inhale lifts you
up halfway; exhale, fold. Root to rise. Inhale, reach for the sky. And exhale, bending the elbows. Inhale, reach; exhale, fold, finding something new each time. Inhale, halfway lift, your version. Exhale, soften and bow. Plant the palm,
step it back to plank and this time you can
lower the knees or not. Lowering down belly
to cobra or chaturanga to upward facing dog. Move with your breath, find your rhythm,
we’ll meet in down dog. Here we go, inhale, lift
the right leg up high. Exhale, knee to nose. This time,
step the right foot up, lower the back knee down. We’ll find a nice low
lunge here as we pull the right hip crease back and
reach the fingertips up high. Big beach ball over the head. Inhale in, open the chest. And on an exhale,
raining it down. Lift the back knee,
connect to your center. Inhale, open up to a
twist, right fingertips towards the sky, lengthen
through the neck, through the crown. On an exhale, we bring it back. Step the right foot back,
move through a vinyasa, a flow that suits you. Again, work to find your rhythm. We’ll meet in down dog. Here we go, inhale, lift
the left leg up high. Exhale, knee to nose. Step it up, lower the
right knee down and take your time
here, find your footing. Engage the inner thighs,
pull the left hip crease back and inhale, reach it up in
overhead, big beach ball. Lots of space. Inhale, lift your heart, smile. And on an exhale,
rain it down. Plant the right palm. When you’re ready, pull
that left hip crease back. Left fingertips up towards the sky. Breathing deep here. Long, beautiful neck. And exhale, release. Plant the palm, step it back and you go with the flow. In downward dog, take a
deep breath in and exhale, sigh it out. Inhale, look forward. On the exhale,
make your way to the top. Inhale, lift and lengthen. Exhale, soften and bow. Bend the knees, inhale,
reach for the sky. And exhale, thumbs back,
pinkies forward. Inhale, reach;
exhale, forward fold. This time,
bend the knees generously. Pull both hip creases back. Feet are together. And when you’re ready, left
fingertips come right down in front of your gaze and we’re
gonna open right fingertips to the sky. Keep that,
lengthen the crown, inhale. And on an exhale, bring it back, right fingertips replace
the left and inhale as if you were pulling
a bow and arrow back. Reach left fingertips
up towards the sky. Big breath in, you got this. Exhale, back down you go. Forward fold. Inhale, lift and lengthen,
maybe trying lifting the heels, connecting to your center
and then maintain that as you bend the knees and try
to hop it back, Chaturanga. Upward facing dog, downward facing dog. Inhale, lift the
right leg up high. Exhale, right knee
to right tricep. Inhale, three-legged dog; exhale, cross it
over to the left. Inhale, three-legged dog. Last time, exhale, knee to nose. Step your right foot up,
high lunge. Squeeze the inner thighs together, cultivate strength and
when you’re ready, inhale. Reach the fingertips up high,
big beach ball overhead. Pull that right hip crease
back, connect to your center. Inhale, draw the palms together. And exhale,
big twist to the right. Left tricep to the outer edge
of that right thigh bone. Strong in the back leg. You can always
lower the back knee as you grow your practice. Lift it up whenever you’re ready. Option here to open up the arms. Keep length from crown to tail. Awesome. Inhale in, exhale, release. Step the back foot up halfway. Pyramid pose,
straightening both legs, lifting right hip crease
up towards the heavens. Relax the weight of the
head down and breathe deep. Big inhale in, big
exhale, back to your lunge and back to plank. Find your rhythm,
move with your breath. Vinyasa. Downward facing dog. Inhale, lift the left leg up high. Exhale, left knee to left tricep. Inhale, lift it up. Exhale, cross it over. Inhale, last time. Exhale, knee to nose. Step the left foot up, find your foundation, squeeze
the inner thighs together. Bend that right knee a
little bit so you can get your pelvis underneath you. Navel draws in and up. When you’re ready,
reach for the sky. Lots of space. Inhale, open your heart. Exhale, moving into your twist. Outer edge of the right
arm against the outer edge of the left thigh. Lots of length from the
crown all the way to the tail and all the way out
through that right heel. Open up the arms
if you’re ready. If not, be where you are
today, fully present. Inhale in, exhale to release. Great, step that back
foot up, pyramid pose, straightening both legs. Inhale, lengthen. Exhale to fold. Top of the left thigh
bone gently pulls up. Take one more deep breath in. Then use your exhale to slowly
come back to your lunge, back to a strong plank. Then you can take it straight
to downward facing dog or vinyasa. Listen to your body, move with your breath. From down dog, inhale,
look forward, bend the knees. And exhale,
hop or step to the top. Inhale, find the length;
exhale, fold. Inhale, reach for the sky. Exhale, bend the elbows,
open the chest. Inhale, reach. And exhale, fold. Inhale, halfway lift. Lift the heels, draw the belly in then maintain that
connection to your center, uddiyana bandha, as you
release the palms to the ground and practice hopping it
back, chaturanga. charter Inhale, up dog. Exhale, down dog. Here we go,
picking up the pace, giddy up. Inhale, right leg up high. Exhale, right knee
to right elbow. Inhale, exhale, cross it over. Inhale, exhale, knee to nose. Then step it up. Pivot on the back foot,
find your foundation for warrior one. Reaching the fingertips
up whenever you’re ready, big beach ball overhead. Then slowly, we’ll release
the arms, find eagle arms, right arm
underneath the left arm. Inhale, elbows lift. Exhale, bowing forward,
chin to chest, navel draws in. Beautiful, strong
footing as you inhale. Unravel and exhale warrior two. Keep breathing. Inhale, reach right fingertips
forward, up and back. Peaceful warrior. Keep that bend
in the front knee. Exhale, extended side angle. Long neck. Inhale, peaceful warrior. And exhale, all the
way back to your lunge. Really nice work. We’ll pivot on the back foot, and here we go, inhale. Standing splits,
or as I like to call it, standing one legged
forward fold. So think uttanasana
on that front leg. Lift from the left inner thigh. Left toes point down. Keep breathing here. We’re gonna soften
through that left knee, bend that left knee and slowly
lift it up through center. Reach the arms up and overhead, standing one legged
tadasana, you got this. Stay connected to your core. Inhale, and exhale,
release the left foot down. Beautiful. Inhale, reach for the sky. Exhale, bend the elbows. Inhale, reach. Exhale, fold. Inhale, halfway lift,
your version. Exhale, step or hop it back. Move through a vinyasa here
or feel free to take it straight to downward facing dog. Here we go, other side. Moving with the breath, inhale,
lift the left leg up high. Left knee to left elbow. Inhale, reach it up. Exhale, cross it over. Inhale, reach. Exhale, knee to nose. Step the left foot up,
pivot on the back foot. Find your foundation. When you’re ready, reach
the fingertips up high, warrior one, pulling that
left hip crease back. Inhale, open your heart. And exhale, this time left
arm underneath your right, garudasana arms. Inhale, lift the elbows up high. Exhale, draw the navel in,
chin to chest, rounding through the spine. Strong legs here. Inhale. Exhale, unravel, warrior two. Beautiful,
front knee over front ankle. Moving with the breath,
inhale, peaceful warrior, reach fingertips forward,
up and back. Create space. On an exhale,
extended side angle. Maintain that length
from crown to tail. Keep energy in the right inner thigh. Peaceful warrior one more
time, moving with your breath, just nice, long,
smooth, deep breaths. Inhale and exhale, cartwheeling
all the way back down to your lunge, awesome work. Pivot on the back foot,
standing splits whenever you’re ready. Working to keep the
inner thighs engaged, the toes full of energy. Hips are leveled here so
you’re really thinking about bringing your right inner
thigh up towards the sky. Maintain nice control of
the breath, strong focus. Here we go bringing the
right knee in nice and slow, all the way up. Fingertips reach
towards the sky, standing one legged tadasana. Big beach ball overhead. Squeeze right knee up and in
and, on an exhale, release. Inhale, reach, maybe
slight back bend here. And exhale,
hands to heart, namaste. Awesome work, take a moment
here to loop the shoulders, close your eyes, cool it
down, observe your breath. When you’re ready, step
or hop the feet as wide as your yoga mat, and then turn
your toes out left to right so they’re spilling off the map. Inhale, reach for the heavens. And exhale, down you go,
have some fun, keep it light. We’re coming into
our yogic squat. Some love for the hips
here, keep a nice awareness in the head, the neck. Press into all four
corners of the feet, and if the heels don’t
come down, no prob, you can keep them lifted here. Then stay here, or if
you have a crow practice or want to practice vakasana,
now would be a great chance to do that,
bringing the toes together, sending the gaze forward. Your practice thus far has
really prepped you nicely for vakasana, but be sure
to keep your gaze forward, navel drawing up. You can also just
stay in yogic squat. So a little bit of play
time for you to either give some love to the hips or work on your arm balance. When you’re satisfied,
we’ll meet by slowly bringing the fingertips behind
us and coming to sit. When you’re ready,
extend the legs out long, maybe give them a little shake. We’ll bring the right
knee up towards the chest, swing the right
fingertips behind. Check in with the neck. Make sure there’s
no added tension there. Sometimes in the
powerful practice, we can create some
tension in the neck. And then when you’re ready,
just switch to the other side, same little twists. Sit up nice and tall,
check in with the neck. Breath, big breathes all the
way down into your diaphragm, into your belly. Awesome. Then when
you’re ready, release. We’ll bring both knees
up, feet on the ground. Bring the hands behind
the backs of the thighs. Loop the shoulders,
lift your heart, stay there or slowly lift the
shins parallel to the sky. Stay there or reach the
fingertips forward, palms up. Lift your heart,
plug the shoulders back. Here we go, inhale,
reach the fingertips up. Exhale, twist to the right as you extend through the left leg. Inhale, up to center, exhale to the left so palms can
be together, namaste or you can separate
them and pretend like you’re holding Simba. I’m gonna take Simba off
the ledge literally there, have some fun with it. Inhale, up to center. Exhale, you twist. Keep going. Try to maintain
that lift in the heart. This is so great for the core
strength, for the back body. You got it, keep it going. And if you need to back
off a little bit, you can. No worries. Stay present, smile. And here we go,
two more on each side. Now one more in
each side, stick with it. And release. Oh, one of my
favorite yoga poses here, arms resting on the
knees, just bow the head. And when you’re ready,
coming to lie down. Interlace the fingertips, bring them behind
the head and go ahead and extend the thumbs. Begin to give yourself
a little massage there, releasing any tension,
should feel good. When you’re ready, let the
knees fall heavy to the right. If you need more, cross the
right ankle over the top of the left thigh here,
then close your eyes and big breaths to
find some release. And take it to the other
side whenever you’re ready. And again, if you need a
little more, you can cross the left ankle over the
top of the right thigh. Breathe deep. Massaging the back of the neck. And then release. All right, keep the knees
bent, heels on the ground. Inhale, lift the head,
the neck, the shoulders; and then exhale,
lift the shins parallel. Yogi bicycles. Slow and mindful. Right knee to right elbows,
you extend the right leg. And then exhale, twist. Inhale to center; exhale, twist. Inhale to center; exhale, twist. Keep it going. Scoop the tailbone up,
draw the navel down. Try to keep the elbows
wide as you come to center, cultivating strength, you’re
so awesome, so strong. Let’s do two more. And now one more on
each side, you got this. And we rock! Release. Supta baddha konasana,
recline to cobbler’s pose, take your hands to your
belly, give them a little pet. Soles of the feet
come together here, knees nice and wide. Ahhh, then when you’re
ready, bring the left hand to the heart and the right
hand gently to the belly. Awesome work today. Allow your breath to return
to its natural rhythm and take a solid moment
to appreciate your body. When you’re ready, we’ll
release the fingertips to the outer edges of the legs, bringing the knees together. Lift the toes, squeeze. Knees up towards the chest,
give yourself a big hug. Then bring the palms to the
knees and reach the toes towards the front edge. Should feel really
good in the back body. And then whenever you’re
ready, roll it up. On an inhale, squeeze,
shoulders to ears. And exhale, drop them down. Inhale, squeeze and lift. Exhale, let it go. Last one, big squeeze. And exhale, release. Just take a quick moment
here to close your eyes and experience stillness. Once again, give thanks
for this moment. And gently bat
the eyelashes open. Inhale, lots of love in. And exhale, lots of love out. (light music)


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