– What’s up everyone and
welcome to Yoga With Adriene? I’m Adriene and today
we have yoga for surfers. So this flow is
awesome for surfers. It’s also really
good for non-surfers, so hop is something
comfy and let’s get started. (gentle music) Alright dudes and dudettes,
let’s start standing at the top of the mat, feet just a little
bit wider than hip width apart. Toes pointing forward, we’re
gonna jump right in today. So you’re gonna take your thumbs
right to your armpit chest. Yeah, get in there. And then you’re gonna draw your
elbows down and then forward and up so you can really feel this
pull up for the armpit chest. And as you do this
dig into your heels, take a deep breath in, inhale. And exhale, ah. Good, big inhale, lifting up
from the armpit chest, digging into the
heels and exhale, ah. Ah. Good and one
more just like that. Big inhale and this time as you
sigh out release the fingertips and let them just open up beside
you in a way that feels awesome, that feels good. Continue to deepen your breath,
tap into a little inner smile. So today’s practice is
for surfers or for anyone, we’re gonna target muscles and
stuff that will benefit those who ride the wave but it’s really for
anyone who also wants to connect to this idea of
just catching a wave in life. This idea that you know
everything is in a constant state of flux, flowing
each wave a different size, a different Raza and there’s this
acceptance in this meeting of that acceptance that can
really change the way you move and groove through life. Help you to feel as though you
are more capable and able to reach into your tool bag and go
with the flow or ride the wave. In addition to that, you’re
gonna be asked to bring the breath today to really ride
the wave of the breath so when you’re ready, take a deep breath
in and as you do this reach the fingertips all the
way up towards the sky. Then as you exhale bend the
knees and with your breath out all the way down
you go Forward Fold. Again, feet are
hip width apart here, maybe a little wider. So you’re gonna just
soft bend in the knees. You’re gonna dip the hips over
towards the left side and start to feel a nice through the
outer hip, the IT band. Keep the toes pointing forward
as you come back to center and nice and easy
just super chill here, dip the hips or shift
the hips over to the right. Let the shoulders and head hang
once you feel like you have the groove of the
back-and-forth going, once you feel you
know you’re doing. You’re just gonna go back and
forth starting to deepen the breath and really starting to
synchronize your breath with the gentle movement,
with the sensation. Great, go ahead and even it out. Nice and then come back to
center and synchronizing with the breath here inhale,
press into your feet, bend your knees,
reach for the sky, fingertips go all the
way back up the way you came. Reach, reach, reach, reach. And then exhale, hands to heart. Head over heart,
heart over pelvis here. Fabulous, here we go
again just like that. Inhale, reach for the sky. Big breath, exhale
Forward Fold, bend your knees. Now just one time to each side. You’re gonna bump the
hips to the right this time, the fingertips to the left. Good and then all
the way through center, bump the hips to the left,
fingertips to the right. Sweet, and then all
the way back up to center. This time, inhale,
lift your toes, lift your hip creases. Hip creases and
toes lift, lift, lift. Send the hips back and you’re
gonna come into a nice flat back position as you slowly lower the
toes on the ground and send the fingertips behind you. Little Airplane Posture here. Good, then remember your thumbs
and your armpit chest earlier, loop the shoulders back, draw
the shoulder blades together. Breathe deep here, inhale in. Exhale, soften (sighs),
and release everything down. Maybe sigh it out. Beautiful, from here you’re
gonna slowly walk the feet together, really together. And then zip up
tight through the legs. Inhale, reach for the sky. Press into your foundation,
all the way up. And this time interlace the
fingertips over your head. Inhale in, smile. Exhale, bump the
hips to the left. Reach index fingers,
steeple grip over to the right. Nice, inhale back to center
and over to the other side. Nice, inhale,
dig into the heels. Come back to center. Inhale, look up. Exhale, all the way down you go. Let everything go, Forward Fold. Feet are still together. Inhale, halfway lift.
Catch a wave here. Fingertips go back, pause here. Breathe deep. Pull the hip
creases up and back. Lengthen through the neck. Nice, take one
more breath in here. And the wave crests and
falls as you breathe out, Forward Fold. Beautiful, keep the
left foot where it is. You’re gonna slowly lift the
right toes all the way up. Try to keep your right
knee kind of piked in here. Connect to your core. Inhale in, exhale, kick the
right leg out into the air. We come into a half-splits. Inhale in here. Exhale, right toes
step all the way back. Beautiful, nice, low lunge here. You’re gonna lower
the right knee here. Breathe deep. Open up through the chest. So notice if you’re
rounding through here. Remember that backpack here. Lifting armpit chest up,
breathing deep. Hugging into the midline. So important. Nice, then we’re gonna lift that
right knee back up and inhale, scoop as if you’re scooping
something forward, up and back. Reach the right fingertips, left
fingertips up towards the sky. Great, bend your right knee. Get right underneath
your center here. So head, heart and
pelvis in alignment. Inhale, and then
exhale all the way down. Great, plant the palms,
step the left toes back. Inhale to look forward.
Shift forward on the toes. Exhale to lower
all the way down. (Benji coughs)
What’s up, Benji? Thank you. Press into the tops of the feet. Inhale, Baby Cobra
lifts you up, big breath. Hi buddy. Mmm, thank you. Exhale to
(laughs) lower it down. Great, curl the toes under. Press into the
fingertips, inhale, press up, power up.
You got it. And then exhale,
Downward Facing Dog. Now our first Downward Dog of
the practice so take some time to find what feels good. Peddle it out. Continue to work
with your breath. Breathing deep, here buddy. Come here.
(clicks tongue) And take one more
cycle of breath. Nice and then inhale to look up and then exhale to
step or hop to the top. Feet together, really together. Inhale, halfway lift. Send the fingertips back. Pull the hip
creases up and back. Big stretch, big breath. And then exhale
to let it all go. Great, fingertips
come to the mat, keep the right foot where it is
this time and slowly lift the left toes up. You’re gonna
pike that left knee in. Squeeze. Feel that connection to the
upper abdominals and the lower belly as you
squeeze and lift in here. Great, find a little ease,
a little spaciousness. One more breath, inhale. Then on an exhale, slow and with
control kick the left foot out, Standing Splits here. You got it. Breathing deep, inhale in. And then exhale, slow and steady
left toes all the way back. Great, nice low
lunge here with control. Nice and easy, lower the
back knee and enjoy this here. (sighs) Should feel really good. Benji, hey buddy. How’s it going? Great, front knee
over front ankle. Here we go, big inhale. Exhale, lift the back knee up. Scooping fingertips
forward, up and back. Inhale, reach for the sky. Big stretch, get your
center underneath you. Maybe bending that
back knee will help. Great and then
inhale, look up, smile. Exhale, catch a wave,
all the way down. Plant the palms,
step the right toes back. This time Plank
to belly to Cobra or Plank to
Chataranga to Up Dog. So move with your breath. Inhale, open your heart. And then exhale to make
your way to your Downward Dog. That’s where I’ll meet you. Continue to peddle it out. Continue to deepen your breath. Feel it out. Great, inhale
in to look forward. Bend the knees. Exhale to step, hop,
make your way to the top. Feet together, really
together, zip the legs up tight. This time bend the knees, bring the belly to
the tops of the thighs. Inhale, fingertips drop down to come up, forward, up and back. Big beach ball is
in your hands here so give yourself lots of space. Great, send the hips back, just
like we’ve been doing and then up and then scoop the tailbone
in so you feel that support. Inhale, exhale,
press into the feet, lift all the way up.
Straighten the legs, look up. And hands come
down at the heart. Close your eyes and just
observe your breath here. Breath control, nice and easy. Great. Now, release the fingertips
down to your sides and you’re gonna just take a
look down at your feet. You’re gonna
lift all of your toes, all of them, engaging the legs
by lifting up from the arches. Allow the kneecaps
to lift up just a bit. Should feel nice
tone in the quads. Then engage your glutes just a
bit by finding a little balance in the pelvis so that
the tailbone feels like it’s lengthening down. Now actively, even more,
wherever you are, spread your pinky
toes left to right. Just try your best. We’re here for
five, four, you got it. Lift a little higher. Three, spread the toes. Two and one. And on the one,
lower the toes down. Awesome. Try to stay with that foot
connection here as we inhale, reach for the sky. Exhale, Forward Fold. Inhale, catch a wave here. Inhale, halfway lift. Exhale, soften and bow. Keep the left foot where it is. Lift the right toes up. Then kick ’em out. Beautiful standing split. This time refine just a bit. We’re gonna turn the right pinky
toes down towards the earth. Spread the toe,
just like you did. Spread the toes. Beautiful, then maybe we take the left hand
behind the calf here. You can keep right fingertips
on the ground or in time you can wrap the right hand
around that left hand. Working on
balance and stability. From the foot all the way up. Lift that left hip
crease up towards the sky. Great, then when you’re ready
step the right toes all the way back, inhale lift the
fingertips all the way up. High Lunge. And then on an exhale,
pull the left hip crease back. Stay connected to your core. Find that balance and stability as you slowly open
up to the left side. Beautiful. Let’s keep it
going nice and easy. You can always lower the back
leg if your legs are tired. Maybe you’re coming into this
practice sore so you can always lower that back knee and inhale,
right fingertips reach forward, up and back, left
fingertips reach down. If this is new might take you
a while to get in this shape. But in time it’ll
come to second nature. Inhale in. And then exhale,
cartwheel all the way down. Frame the left foot.
Plant the palms. Step the left toes back. Inhale, shift forward,
look forward. Exhale, belly to Cobra
or Chataranga to Up Dog. Use the inhale
to open the chest. And exhale to release and
make your way to Downward Dog. That’s where we’ll meet. Inhale in deeply and exhale everything. Empty it out. Great, bend the knees,
inhale to look forward. And on your exhale,
draw the navel up, butt cheeks up towards
the sky and step or hop or float to the top. Feet together, really together. Inhale, halfway lift,
your version. Exhale soften,
and float it down. Keep the right foot where it is. Lift the left toes up now. Bend that left knee. And then when
you’re ready, inhale. Find length, exhale,
kick it out. Nice and slow. Find something new this time. Try to dial the left toes down. Pinky toe down, spread the toes. Benji? (clicks tongue) Lift the right hip crease up. Right inner thigh is really
spiraling towards the sky here. Then in time you might work to
bring the right hand to the back of your right thigh,
maybe the left. Keeping that
length in the crown. Staying connected to your core. Breathing deep. Great work for the
foot here, by the way. And then inhale in and exhale,
slow and steady, step that left foot back. When you’re ready, inhale,
reach it all the way up. High Lunge, big stretch,
big breath. Inhale. Exhale. Great, inhale in here. Exhale, from your center,
squeeze inner thighs to the midline so there’s a
scissoring sensation here. And then right
fingertips go back, left fingertips go forward. Twist, big open
twist to the right. From here, strong
and steady in the legs. Right fingertips
go down and inhale, left fingertips
reach up towards the sky. Big stretch so
bring the breath, inhale. And exhale,
front knee stays bent. Inhale in again, you got this. And then exhale
cartwheel all the way back. Hands frame the foot. We plant the palms,
we step the right toes back. From here you’re gonna dip
your hips down to the right. And then pause here. Nice, long stretch
through the IT band. Breathe deep. Benji’s whacky today and then
come back through center and then over on to the outer edge
of your right foot sinking in. It’s like a little
mermaid shape here. Pause, breathe. Great work. Connect to your core to
come back to the center. You can sneak in a
vinyasa here if you like, otherwise inhale in. Exhale, lower
knees to the ground. Bring the big toes to touch. Knees come as wide as the mat. If you chose the
vinyasa meet us in Extended Child’s
Pose afterward. Forehead melting to the earth, chest open, heart open. Eyes closed. Take a deep breath
in when you get there. And a long breath out. Now, do take this
opportunity to relax your soul. But best you can, see if you can stay really present
with your breath. Use it to your benefit
so you’re gonna inhale. See if you can really feel this
skin on your back even stretch. That’s how
impactful the inhale is. Your breathing
into your lower back. And then as you exhale, just see if you can
engage your lats just a bit. Tug the shoulder back,
create length in the neck. And maybe that deepens this
kind of heart opener here. This shoulder opener. Take a couple more
quiet breaths here. Letting go of any
stress or tension. Trusting the big picture. A moment here where we surrender to that which is
beyond our control. And then when you’re ready
let’s slowly shift back up. You’re gonna keep the
legs where they are however. You’re gonna bring the
right hand to the center of your mat and inhale. Slowly, reach the left
fingertips all the way up towards the sky.
Take a deep breath in here. Press away from your yoga mat. And then exhale,
thread the needle. You’re gonna bring the left
fingertips right underneath the bridge of the right arm. So you might
adjust your hand here. And you’re gonna try to
press your elbow up so it’s in alignment with your shoulder. And breathe
into your belly here. Feel that opening
in the upper back body. Opening in the hips. Lat, lower back. Keep riding the
wave of your breath here. Then to come out of the posture you’re gonna bring
your right hand back in. We’re gonna go
back all the way up. Reaching left fingertips all
the way up towards the sky. And then exhaling to
come all the way down. Switch, left hand to the earth. Inhale, right
fingertips all the way up. Big stretch, big breath. Exhale, create space as
you thread the needle here. Right fingertips
underneath the bridge of the left arm this time. We come to the right ear and
right shoulder and then you can use this left palm.
You can adjust it as needed. And then you’re gonna
press it into the earth. Try to get your elbow in
alignment with your shoulder. And breathe deep. Nice, one more breath. Then use an
exhale to come on out. And then take a deep
breath to reach the way up. Then, all the way back down.
Awesome, awesome work. Walk the hands out,
bring the knees back in. Nice Tabletop Position,
nice neutral spine. You’re gonna inhale, kick the
right leg out and then exhale, bring it in.
Knee to nose. Inhale, kick it out. Exhale, reel it in,
knee to nose. One more time, kick it out. Exhale, knee to nose. And then this time you’re
gonna keep the journey going. Walk the hands forward and
you’re gonna bring that right knee all the way up. Great, right knee stays up. Left leg gets strong and long. So let the root of
todays posture here in Pidgin One-Legged, King Pidgin be in
this back leg before you even worry about this leg. This back leg is super strong. You’re starting
to feel that opening. Now from here we can begin to
shift that right ankle out maybe and start to come
back to the midline, coming off that right hip. Breath deep here. Number one is to breathe,
breathe, breathe. When your breath starts getting
cut off that’s when we need to pull back and take a
look at what’s going on. So I’m awake like fire,
awake in that right foot. I’m awake in the back foot. Strong and firm. From here, I’m gonna inhale. Lift the heart, lift the chest. And then exhale,
shoulder blades come together. This is that moment here
with the armpit chest again. You can even bring your
thumbs here if you like. Inahle, lift the elbows up. Great. Breathing deep. And then when you’re ready,
you can walk the palms forward, come to the forearms
where you can rest your forehead gently
on your fists. Close your eyes and listen
to the sound of your breath. Try to tap into Ujjayi breath
here in honor of our theme. That ocean sound. Listening intently
as you breathe in. And out.
(exhaling) Noticing how that
conscious ocean sound invites sensation and even an
evolution in the shape. Great, then
slowly begin to press up. Bring your hands
over to your left, excuse me, your right foot. Over towards ths
left side of your mat. And from here you’re gonna open
the left arm all the way back out towards your left toes. And if it’s available and
only if it’s available today, you’ll know right away, you
might lift this back leg up and catch your left ankle. If you feel okay
there you might continue. Maybe grabbing the
top of the left toes. Keep the structure and the
foundation that you’ve set. Breathing deep here. In time, you’ll be able to
hook maybe around your elbow but don’t push it.
Nice and gentle. And then to release you’re gonna
try to resist the slingshot effect as a friend of mine says. You’re gonna, with control,
guide it down. Beautiful, then
come back to center. Little counter twist.
Look past your right shoulder. Pull the right hip crease back.
Should feel really good. And then we’ll release. Press into the palms,
keep the feet bright. Lots of energy into the toes
as you come back to all fours. Reset, Tabletop Position,
nice neutral spine. Deep breath in. Sigh it out. Inhale, kick the left toes out. Exahle, reel it in,
knee to nose. Inhale, long in the belly,
kick it out. Exhale, squeeze, compress. Inhale, long in the belly. Exhale, rounding through,
knee to nose. And then this time
we’ll walk the hands forward, bring the left knee up. Start by finding nice, strong, irm foundation
in that back foot. Toes pointing out, firm, and then from there
I’ll work on the front. Once again, think of the
armpit chest lifting here. Breathe, breathe, breathe. Send your breath into
all four sides of the torso. You got it,
one more breath. Inhale. And then exhale,
we’ll slowly melt it down. Nice and easy.
Pay attention. Notice how this side is
different than the other side. That’s so important for surfers,
balancing left and right side of the body and getting to know
those two because they are not always the same, of course. Then once you find
a place to rest here, keep the feet active and allow the breathe
to just really take over. (breathing deeply) And then slowly begin
to make your way back up. Bring the hands over towards
the right side of the mat and your left foot. And then nice and
easy, look back. Send the right fingertips back. You might just stay here for now or in time bend that right knee. Catch that right ankle first. Pause. First bus stop here. Breathe deep. Connect to your center,
navel draws in. Maybe you grab the toes.
Keep breathing. And then maybe one day we’ll
hook it around the elbow but be careful here, be mindful. Awesome, take one
more big, full breath. And then with control,
nice and slow, lower the right leg down. Nice work. Come back through center,
take a gentle counter twist. Look past your left shoulder. Should feel awesome.
Breathe. Mhmmm. Plant the palms,
come back to Table. Yes, yes. Nice neutral spine here. Drop the belly, open the chest. Sits bones shine left to right. And then back through that
neutral spine and then rounding through Cat Pose. So just a gentle
Cat-Cow in-between. And then back to neutral spine. Curl the toes under,
lift the knees. Here we go, three, two, one. Lift the knees, let them hover. Finding a little shake. Upper arm bones rotate out here. Lengthen, you’re
creating this beautiful nice, long line from
the crown to the tail. Lighting it up. This stick or this staff that
will hold you on the board and throughout life.
Claw through the fingertips. We’re here for five, you got it. Four, three,
soften through the face. Two, and slowly
lower on the one. You’re gonna come on
to the tops of the feet. You’re gonna
come on to the elbows. Finally here, Puppy Posture to open the front body
send the sits bones high as you walk the knees back. Forehead comes to the mat. Elbows are gonna want to come
out here so lift your head, use your eyes to check yo’self. See if the elbows
are coming out here. Can you bring them
inline with the shoulders? So you have a nice slope from shoulder to elbow,
elbow to wrist. So check your alignment here and
that may mean that you don’t go as far down but that means we’re
getting into the good stuff. So breathe deep. Rock your tail
up towards the sky. In time maybe forehead
will come down to the mat. Claw through the fingertips and then back to the breath. Now check it out,
starting from your center, draw the navel up.
Lift through your heart. You’re gonna create a
little wave in the spine here. Tuck the chin into the chest,
create a little wave. You’re gonna shift
all the way through. All the way on to the belly. Creating this wave in the spine. Eventually we lift up,
Sphinx Pose. All the way through, nice,
beautiful wave in the spine. And when you get here you can
just check in with the neck. With your neck. Take one more deep breath in. And then exhale, release. Chest, belly, ribs to the earth. Send the fingertips back. Forehead kisses the
mat for just a moment. Palms face down on the earth. Inhale in. Then exhale, reach around. Interlace the
fingertips behind the tail. Knuckles draw
down towards the heels. We open up through
the chest, the pecs. Inhale again. Exhale, squeeze
the legs together. Really together. Alright, inhale. Tuck the chin. Slowly begin to lift the head,
the crown forward. Keep the back of
the neck nice and long. Stay here or if
you’re feelin’ it, inhale in.
Exhale, lift the legs. Palms are working
to come together here. Nice Salabhasan variation.
Breathing deep. One more breath, you got it. And then slowly
release everything. Awesome work. (sighs) Palms come
underneath the shoulders. We’re gonna press back
up to nice neutral spine just one more time. Just nice, neutral spine. Front body just coming
up to meet the back body. Lower back nice and long. Great, take one
more breath here. Sweet, then cross the ankles. Come through to a seat. If you want to end in
Meditation Pose today, you’ll just come right to
your comfy seat right here. If a Shavasana is in store, yay. I suggest, (chuckles) I suggest even just for a moment
or two joining me on the ground flat back so that your
body can kind of soak in the nutrients of your practice. Let the magical dust settle. The body remember. And when you get there,
hopefully you’ve come on down the ground but if you’re in
Meditation you can just flip the palms up wherever you are. And everyone close
thine eyes and once again, listen to that ocean breath. If you’re lying down, go
ahead and relax everything. Allow the weight of your body
to just soften and release. One breath at a time. And now, let go
of that ocean breath. Just allow your
breath to do it’s thing. That natural rhythm. The natural ebb and flow. Take a moment here. Just one brief moment to
give yourself permission to do absolutely nothing. No work, no action,
complete surrender. And slowly begin to
wiggle your fingers and toes. Begin to move your
tongue around in your mouth. Hey-oh. And we’ll lift one
knee up and then the other. And then when you’re ready,
shift to one side, Fetal Position. Any side.
Really curl into a ball here. Smile. Alright, when you’re ready, before we get up take the most loving breath you’ve ever taken. Inhale lots of love in. And exhale lots of love out. Let that be what helps you catch
the wave to rise back up to a nice, comfortable seat. And if you’re
already in the seat, we shall join you. Bring the palms
together at your heart. And sit up nice and tall. Exhale, we bow. Namaste. (gentle music)