– What’s up party people? Welcome to Yoga with Adriene, it is day four of
your Yoga Revolution, and I’m super excited
because today’s practice is low to the ground and
all about Prana or energy. So cultivating
healthy Prana is a process that extends way
beyond the yoga mat, so I love that we
have the tools of yoga to play with that and to explore and to find what feels good. Let’s get started. (light music) Alright my friends, let’s begin in a nice, comfortable seat. You can lift the
hips up on a blanket or a block today, we’re
gonna use a little padding for the knees later. It’s not mandatory
but just optional if you want to pause
the video and grab something to sit on,
a little blanky or a towel. We’ll take a
second to get settled in, to tune into how
we’re feeling today. By simply closing the eyes, and starting to
notice the breath. So today’s
practice focuses on Prana, or the energetic body. So I guarantee you if
you stick with this 31 day yoga journey, you’re
going to see definition in your muscles, you’re gonna feel trim, you might notice
your internal organs working a little bit better, but if you really want to
make the most of this journey, as a transformational practice, you have to drop in to,
not just the physical body, but the energetic body. That’s why we talk about
moving from a place of connect. So whether you’re
familiar or interested or care about
the chakras at all, just see if you can
imagine this beautiful line of energy from
the base of the spine all the way up
through the midline and all the way up to
the crown of the head. Then when you’re ready,
take a deep breath in, and then a long breath out. And slow in control,
deep breath in, and a long breath out. And then just notice
how slow and in control breathing can
change the way you feel. It’s possible. Then begin to let
go of the day thus far, put aside your to do list, and continue to
breathe slow and even breaths, listening to the sound of
your breath as you breathe in, and then a nice audible
breath as you breathe out. So maybe it’s
Ujjayi breath here, that soft restriction
in the back of the throat but really to each his own, just listen to your
breath here, really drop in. Beautiful. And then when you’re
ready, open your eyes if they’re closed
and bring your hands right to the belly, right on
top of your belly button here. Right hand first, left
hand’s gonna come on top and then loop the shoulders, find that lift
through the heart. So we’re gonna begin
today with an extra little Pranayama practice. So we just kind of dropped
in with slow, even breath, now we’re switching to
a little energizing breath called Kabalabati. So the inhale is passive,
the exhale is sharp and the naval draws in. We take a deep breath in,
sit up nice and tall. Then on the exhale,
naval draws in. Give it a try, big breath in, fine expansion,
exhale, naval draws in. So you can feel
your hands coming in. Now the trick is to
keep the upper body soft and still, lower
body grounded and stable, and to just let the movement
really be this pumping action in the belly. Alright, so here we go, inhale, sit up nice and tall. Exhale, empty it all out. And inhale to begin. (exhaling sharply) Take a deep breath in,
and then release. Open palms, release them
to the tops of the thighs or the knees, close your
eyes and notice how you feel. Fabulous. This time, left hand in,
right hand on top, loop the
shoulders one more time. So if you’re really
new to this practice, just do your breast, (laughs) do your breast (snaps) do your best, take
breaks when you need to and again, work on
keeping the upper body soft and still and really
initiating that movement from the naval. Okay, here we go,
inhale, sit up nice and tall. Exhale to empty it all out. And inhale to begin. (exhaling sharply) 10 more seconds. And release.
Deep breath in. Exhale to empty it out. Palms face up, close
your eyes and observe. Awesome. Then see if you
can remain in this role of the observer, soft and easy as we transition to all fours. If you have towel or blanky,
go ahead and roll it out, set yourself up for greatness by creating a little
padding for the knees. So one of the
reasons I love this 31 day Yoga Revolution
together is that it really is, it kind of resembles
like when we were kids and we would
have spring break or, that’s why I love the
idea of yoga camp so much too, is we create this little
space of goodness and love to play in and explore. So as we pad the knees,
we’re not padding the knees because oh, I have bad knees. We’re padding the knees
because it’s an act of love and playfulness. So something to consider
each time you transition. Okay, here we go. So we’re gonna come
to tabletop position. Knees are padded,
spread the palms super wide, really spread the
fingertips today my friends, like starfish. We’re gonna start really feeling
that hand to earth connect, and same with the toes,
see if you can press the tops of the feet and
the toes into the ground, tug the shoulders
away from the ears, and find length. Now notice just how it feels. So the energy might be
low today, that’s okay, we’ll honor exactly
where you’re at today. Or you might have
lots of good juju, there’s a little bug
over there, a little friend. (clicks) No kill policy here, just gonna do some yoga with me. Notice how you feel, and then see if you
can just support that, support that with breath,
support that by allowing the breath to take over
and maybe the thinking mind can take a little break. Maybe you find
support from within, but lifting up,
imagine your back body lifting up to the ceiling, and here we go,
Cat-Cow, moving nice and slow, inhale, drop the belly. Tail bone reaches up,
crown of the head reaches up, heart opens
forward and then exhale, rounding through, chin to chest. Inhale, drop the belly, feel the skin of
the front body stretch, press into your fingers, and exhale, rounding through, just feel the skin of
the back body stretch. One more time, inhale, long belly here, and exhale, naval
draws all the way up. Beautiful, inhale,
come back to center, bump the hips to the
left and carve a line with your nose
to look all the way towards the back
right corner of your mat. Find an extension
through the crown, then everyone bend
your elbows and press away from your yoga mat,
find more length in the upper back body,
in the neck, then slowly come back to center, bump the hips to the
right and carve a line with your nose
all the way round, look past your left shoulder,
breathing deep here, feel that
stretch in the side body, and then press
away from your yoga mat. So we’re working and
building the arm muscles, finding lift in the heart,
one more big breath in here. And then exhale, release. Curl the toes under, slowly
walk the hands all the way back, we’ll come off the
wrists for just a moment here, walk the knees in
line with the hip points just for stability. We’re breathing into
the soles of the feet here. And then we’ll
take Thriller arms, fingertips down, really reaching
through the forearms here, plug the shoulders in, find that lift up
from the pelvic floor. So we’re not just hanging here, but we’re connecting
to the energetic body. Then flip the script,
press the palms forwards, spread the fingertips,
kind of claw through your nails here and then take that forward
and all the way back down. Keep clawing into the ground, tabletop position, we come
onto the tops of the feet again. And this time, on an inhale, curl the right toes under and send the right heel out long. Find a stretch here, maybe
creating a little sawing motion front to back. And then draw a line
with your right toes, all the way out past the
left edge of your mat here, kind of bumping
the hips to the right as you send your
right toes to the left. Turn your gaze to
look at your right toes and then again, don’t collapse but press away
from your yoga mat. So, we’re finding
a little contraction in the left
obliques and a big stretch on the right side body. One more breath here, and then exhale, knee to nose, bring it all the way in, round up through the spine, move from a place of connect, squeeze and lift, and then release, tabletop. Awesome. Curl the
left toes under, find a little
motion front to back. And then when you’re ready, when you feel like
you have lots of awareness throughout the whole body, send the left
toes over to the right. We can track through
the right obliques here, feel that big stretch
through the left side body, press away from your
yoga mat, don’t collapse, lift the back of the neck, maybe tuck the chin slightly. Inhale, and then
exhale all the way back in, knee to nose, move
with control, with ease, squeeze and lift, and then release, tabletop. Awesome. This time, keep the tops of the feet down, so don’t curl the toes
and send the hips back. Hands come to the
tops of the thighs, so the toes should
spill off your towel here and then we sit up
nice and tall, Hero Pose. Close your eyes,
just notice how you feel, feel the rushing of blood, fresh blood into the body. Wonderful and then
we’ll send the fingertips all the way out, claw the nails and take it forward. And then take that same image
of clawing into the ground, into tabletop. Alright, here we go. Inhale, send the right toes out, this time lift from
the right inner thigh. Turn the right pinky toe down and press away
from your yoga mat. Long through all
four sides of the torso. On your next big breath in,
send the left fingertips forward for spinal balance, pull the left shoulder in, it’s as if you’re
shaking someone’s hand with this left palm, and then tuck
the chin, lengthen. Alright, inhale in,
exhale, knee to nose, moving with the breath,
building strength, clawing into your fingerprints. Inhale to expand. One more time,
exhale, knee to nose. Then inhale to expand. Now this time, listen carefully, press on your foundation, then exhale,
turn, left fingertips reach all the way to the left, turn to look past
your left shoulder, then bend your right
knee and touch your left toes. Press away from your
yoga mat, don’t collapse. Then inhale to expand, spread the fingers,
spread the toes, and exhale, knee to nose. Inhale to expand. Exhale, bend the
right knee, reach behind, open up through
the left shoulder, touch your toes. Then inhale to expand. And exhale, knee to nose. One more time, we got this. Inhale to expand. Exhale, reaching
to touch your toes. Press away from your yoga mat, open, inhale to expand. And exhale, all fours. Curl the toes under,
send it back. Loop the shoulders, inhale in, take a moment to
check in here each time. Awesome, then
send the hands forward, claw your nails, take
that energy all the way down. So we don’t want to
collapse into the wrists or the shoulders here,
really pressing away. Alright, here
we go, second side. Curl the left toes under,
send that left heel back. When you’re ready,
inhale, lift it up. So find that containment
up through the front body, hug the lower ribs in,
engage the upper abdominals, and then when you’re ready, inhale, reach the
right fingertips forward, plug that right
shoulder in again, you’re shaking
someone’s hand here, right thumb is up. And then here we go,
inhale to find expansion. Exhale, knee to nose,
with control. Contract, naval draws in, then inhale to expand. And exhale, knee to nose. Hug the lower ribs in and up. Inhale to expand,
now listen carefully, here we go, this time
turning past the right shoulder, reaching the
right fingertips back and then bending the left knee. Try to touch your toes. Inhale to expand. Exhale, knee to nose. Inhale to expand,
spread the fingers, spread the toes. Exhale, bend the
left knee, reach back, touch your left toes. Inhale to expand. Exhale, knee to nose. Last one, inhale to expand. Slow and steady, don’t rush it, stretching the quad, opening up through
the pectorals, the chest, lift your heart. And inhale, expand. And exhale, release back down. Awesome, this time
bring the big toes together, knees as wide as
the blanket or your mat, and then send the hips back, Extended Child’s Pose. Reach the arms forward,
really active arms here. And then melt your heart down, take a rest. Press into the tops of the feet. Moving from your center,
draw the naval up, come all the way back. This time we’re
going to walk the elbows right underneath the shoulders, walk the knees
right underneath the hips, and then curl the toes under
and slide the right heel back and then slide
the left heel back, Forearm Plank. So take a second to look
down and really get your hips in line with your
heels and your shoulders. One nice long line
from the crown to the tail, and then carve a
line with your nose and look forward
between your thumbs. Press into your fingerprints, claw into the ground here. We’re here for
five, breathe deep, feel that Prana,
that shake, four, three, soft in the face, two, and one, release hips,
belly all the way down. Slide the hands back
in line with the ribs, tuck the chin into the chest, forehead kisses the mat, and then inhale, lift up Cobra. See if you can
really find this wave in the spine
today as you exhale. Release. Then tuck the chin, inhale. Slowly rise up and exhale, release, really
pressing into your feet. One more time, inhale, rise up, maybe do a
little taller this time. And then release. Beautiful. Curl the toes under,
press back up to all fours. Wonderful. So find your strong
tabletop once again, and this time
we’re gonna press away from the yoga mat, press
into the top of that left foot and slowly lift the
right knee out to the side, so like a fire hydrant. Great for the booty here. But what I’m wanting to
do is create this long line from the crown of the head
to the tip of the tail bone, maintain that Shakti or
that Prana, that energy, all the way up
and down the spine, so not collapsing here, to get my workout in,
quite the contrary. I’m maintaining that
awareness through the spine, and then eventually
I’ll draw small circles with that hip so
with the knee one way and then the other. But the goal is to actually see
if I can keep this awareness in the spine,
in my energetic body, lifting up as I press
away from our yoga mat. And then reverse the
circle if you haven’t already. And see if you
can really isolate, just moving that hip socket, it’s not shifting the shoulder, trying to distribute
the weight evenly. Wonderful, and then release. If you need to
take a little break, you need to come
up onto the fists, or do rotations with the wrists, otherwise we’re heading
right into the second set. Tops of the shoulders
draw away from the ears, so elbows, bony part of
your elbows is going back, and the elbow
creases are going forward. Root down through
that index finger and thumb, hug everything up
through the midline, press into the
top of the right foot and then slowly
we’ll lift the left knee all the way out to the
side like a fire hydrant. Great for the glute. Hug to the midline. Connect to the energetic
body here for stability. Breathe deep,
feel that heat, that Prana, woo, to be alive today. Lifting up back body
all the way to the ceiling and then when you’re ready, drawing big circles here. And see if you can keep
the upper body nice and stable, and the neck nice and long. Full body strengthener here,
draw the naval in and up, press into all of your knuckles, reverse your circle
if you haven’t already. Keep pressing into the
top of your right foot. Beautiful. Do one more,
you got this, you got this. And then release. Awesome. This time, bring
the knees together, feet together,
send the hips back, fingertips back,
palms face up, Child’s Pose. So if you want to get an
extra stretch in the wrist, you’ll just send your
fingertips up towards the sky, kind of like Thriller
arms but face down. And breathe deep here. And slowly
reaching the fingertips up, carving a line with the nose, pressing back up to all fours, and we’ll make our way
to Downward Facing Dog. So take your time getting there, your blanket can stay there, curl the toes under, peeling up, continuing to deepen the breath. So soft bend in the knees here
as you hug the lower ribs in, draw your naval in and up, tug the shoulders
away from the ears, we’ll take one more
breath cycle here, you got this. Fabulous, then
walk the feet together. Inhale, lift the
right leg up high and exhale, knee to nose, and step it all
way up, nice, low lunge. Back knee comes to
the blanket or the towel, and we inhale,
loop the shoulders, let the heart radiate forward. So, we’ve been
coming to this shape slowly, opening up this
pose in the body. If it feels good you
can walk the left knee back, just a little bit,
but only if it feels right. Then back toes are
gonna stay curled under here, and we’re gonna
slowly lift the fingertips, let them hover. Now take this into account, draw the naval
in and up, in and up and then let that
be what lifts you up, naval drawing
in and up, in and up, in and up. Then maybe we take the
fingertips all the way up and overhead, or hands
can come to the waistline. Squeezing your thighs to
the midline, you got this, big breath in, and then exhale, slowly release. Walk the hands to the
left side of the yoga mat, and then we’re gonna
work to drop the elbows down so if the
elbows don’t come down, you’ll just work in plank,
palms on the earth. Otherwise, I’m gonna work
to slowly bring my forearms down, and I’m going to
draw my naval in and up, and I’m gonna step
back to either Forearm Plank or Plank. So if your hands
are on the ground, you’ll lift the back
knee and step back to Plank. Or, we’ll go
forearms to the ground, draw the naval in and up, and slowly step back,
Forearm Plank. Full body strengthener,
whichever variation you choose. Inhale in, then exhale slowly, lower the knees,
Child’s Pose, nice work. Big breath in, big breath
to really empty it all out. Gorgeous. Inhale, come
back up to all fours, and exhale, make your
way to Downward Facing Dog. Hips up high, nice
awareness in that index finger and thumbs so really root
down through the index finger and thumb. Then when you’re ready,
walk the feet together, inhale, lift the
left leg up high. Exhale, knee to nose. Cultivating strength. Step it up, lower the
back knee down to your blanket, and we’ll loop the shoulders, let’s keep those back
toes curled under today, as we squeeze in your
thighs to the midline. So you might just
stay here nice and low, depending on your energy level. Or fingertips will
begin to hover and lift. Now again, don’t
let the arms swinging up be what lifts you. In fact, really go slow
so you can try to move from your center here. Naval draws in and up, naval draws in and up,
we call this Uddiyana Bandha where the naval draws
inward and then upward. These muscles draw
in and up, in and up, in and up. And so with the
back toes curled under, I’m getting really
great stretch here, pull the left hip crease back, hands come to the waistline. Or, reach the arms all
the way up and overhead. Big inhale to embrace,
embody the pose. And exhale to
soften and release. Left hand comes
inward to join the right, and so we’re gonna walk out to little
Lizard variation here. Plant the palms,
step it back to Plank or slowly, take
your time here, no rush, coming down onto forearms, drawing the naval in and up, really connecting to your center and stepping it back from here. So take your time, explore. Wherever you are,
in Plank or Forearm Plank, take a deep breath in, and then exhale, slowly
lower the knees, Child’s Pose. Take a rest. Deep breath in,
exhale to empty it all out. Awesome. This time, tuck the chin,
slowly roll it up. Take your time, take your time. Head over heart,
heart over pelvis, stacking the line of the spine so that the energy
can flow with ease. Alright. Now we’re gonna take
the blanket or the towel and move it to the side. You’re welcome to
keep it if you like, but I’m gonna
move it to the side. We’re gonna come to our bum, bring the hands
behind the thighs, and don’t blow through this, you’ll really use
this articulation. I’ve been trying
to add more moments where I can really
articulate my spine with the use of the ground. So loop the shoulders, inhale, lift your heart and then exhale. Starting at the tail,
slowly lower down, nice and slow. So this is a good core workout, but it’s really about
finding that articulation through the spine, so good, so, so, so good. And then come to a
nice full body stretch. Extend the legs out long,
reach the fingertips all the way up and behind you. And then exhale,
hands come down. Beautiful. Keep the
left leg out long, use your hands on the earth, try to move from the middle here as you slowly
bring the right knee all the way up and in. Great, and lace the fingertips, squeeze that right knee all
the way up towards the heart, and then up towards
your right shoulder. Stay firm through the
top of that left thigh bone, inhale in, and then exhale. We’re gonna switch,
but nice and slow. Left leg comes in,
right leg goes out. Squeeze the left
knee in towards your heart and then open
towards the left shoulder. And then switch,
whenever you’re ready. Now as you switch, see if
you can keep your lower back flush with the mat,
and the tail bone lifted up towards the sky. Soft and easy,
back and forth, switching. Neck is nice and long. Hug the lower ribs in. Again, try to keep your
lower back flush with the mat. Wonderful. Now you can keep going here, or bring the
hands behind the head, and continue the
action of the legs, and little yogi bicycle
as the right knee comes up, we reach the left elbow out
past the right edge of the mat, so try to bring
your left shoulder to the center of your
body and then come back. And then switch. So we started at this
because this is about moving the energetic body
with the physical body, with the muscles. Okay, so try to connect
that to yogi bicycles here, whatever that means to you. Back and forth, keeping
soft and relaxed in the face, lower back flush with the mat. Awesome, then even it out. Then we’ll send both legs up, both fingertips up. Reach, and just like we did
in our breath in the beginning, baby pulses,
sharp exhale, passive inhale. (exhaling sharply) Lift the tail bone,
lift the heels. Neck nice and long,
send your gaze up. (exhaling sharply) So we’re not here. (exhaling sharply) Keep it going. (exhaling sharply) 10 more seconds. (exhaling sharply) Awesome, and release. Bring the knees wide,
hands come to the belly, soles of the feet together. Snuggle your shoulder blades
underneath your heart space, and begin to cool
it off, smooth it out. Inhale in, and
on your next exhale, relax the weight of your
body completely and fully into the mat. And press the feet together, slowly draw the
knees back into center. Press up off the toes and
give yourself a big hug here. You can stay here, or we’re gonna slowly peel
the nose up towards the knee, it doesn’t even
have to come close, it’s just the intention of
coming into a little contraction here, a little ball, so it doesn’t have to
look like mine at all. Squeeze, naval draws down,
tail bone draws up. Keep the shoulders relaxed,
take one more big breath here, squeeze, squeeze,
squeeze everything. And then exhale,
let everything go. Bring your body out. Legs out long, arms out wide. You can take your blanky, bring it behind
the backs of the legs, behind the backs of the knees, or you can pillow the head. I’m gonna come here for sure. And then take a deep breath in, and use your exhale to
relax the weight of your body completely and
fully into the mat. And notice how you feel. And so as we move
onward in our journey, consider now the energetic body and the Prana at play. So as we begin to
spike up our practice with more twists
and strengthening poses I want to really
feel the effects of the energetic body
supporting the postures, but also these
wonderful sensations that you can only feel
if you’re really listening. A feeling of the inner body moving. I just lost half
my subscribers there. The feel of the
inner body moving. But do you know, just stay open, you never know. At the very least you’re
gonna get a good workout so it’s all good. Alright. Gently rock the
head side to side, ear to ear, nice massage
on the back of the head. And then just notice if
you went into really fast rush mode, can you slow it down? And again, can
we train ourselves to really pay attention,
or pay more attention to the energetic body? And find what feels good is all about creating
a space for the energy, the Prana to flow, naturally. So that you can do good
and feel good off your mat. Alright, we’ll
draw the palms together, thank you so much
for sharing your time and your energy and
your Prana with me today. I’ll see you tomorrow. Leave questions, comments,
anything you want to share about your experience
today down below, and I’ll see you
tomorrow, Namaste. (light music)