{"id":7510,"date":"2020-05-13T19:07:00","date_gmt":"2020-05-13T19:07:00","guid":{"rendered":"https:\/\/www.greatselfhelpvideos.com\/full-body-flow-20-min-yoga-practice-yoga-with-adriene\/"},"modified":"2020-05-15T13:49:48","modified_gmt":"2020-05-15T13:49:48","slug":"full-body-flow-20-min-yoga-practice-yoga-with-adriene","status":"publish","type":"post","link":"https:\/\/www.greatselfhelpvideos.com\/full-body-flow-20-min-yoga-practice-yoga-with-adriene\/","title":{"rendered":"Full Body Flow | 20 Min. Yoga Practice | Yoga With Adriene"},"content":{"rendered":"\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"video-container\"><iframe loading=\"lazy\" title=\"Full Body Flow  |  20-Minute Yoga Practice\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/b1H3xO3x_Js?feature=oembed&#038;wmode=opaque\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n<p>&#8211; What&#8217;s up, party people?<br \/>Welcome to Yoga With Adriene. I&#8217;m Adriene and this is Benjiand today we have a<br \/>full body flow for you. So this can be really great if<br \/>you don&#8217;t have a lot of time,but you wanna get<br \/>the juices flowing. This could also be a<br \/>really great practiceto supplement with a<br \/>run or another type of classor some sort of meditation even. So, hop into something<br \/>comfy and let&#8217;s get started. Hi, everyone. We&#8217;re gonna begin<br \/>today&#8217;s practice standingat the top of the mat. Thanks so much<br \/>for sharing your timeand your energy with me and<br \/>all of the people practicingthis video at<br \/>the same time as us. Let&#8217;s begin in Mountain Pose. See how fast you can<br \/>ground through the feet,stand up nice and tall<br \/>and right awaydive right into<br \/>noticing your breath. Draw the palms together<br \/>at the heart, Anjuli Mudra. Lift the sternum to the thumbs. If you feel comfortable,<br \/>close your eyesor just soften your gaze<br \/>gently down past your nose. Relax your shoulders and<br \/>invite a more loving awarenessinto this moment. Start at the ground,soles of the feet<br \/>pressing into the earth. And then work your way up,scanning the full<br \/>body here to startin Tadasana, Mountain Pose. As you gently begin<br \/>to deepen your breath,let go of the day thus far. Politely put any<br \/>tasks that you haveto do after this<br \/>practice on hold. And let&#8217;s find<br \/>what feels good herein this sweet flow, ready?Inhale in. Exhale to bow<br \/>the head to the heart. Continue to<br \/>elongate your inhale,extend your exhale and if<br \/>there&#8217;s a little intention,something you&#8217;d like<br \/>to set here for your flow,go ahead and do it now. Good, then take<br \/>a deep breath in. Exhale to release, fingertips<br \/>are gonna go down to come upand then on your next inhale,<br \/>reach for the sky. Exhale, bend your knees,<br \/>wiggle the fingertips,take it down into a Forward<br \/>Fold, bent knees here to start. Inhale, lift up halfway,<br \/>find a flat back positionas you reach the crown<br \/>forward and the tail back. Hug the elbows in<br \/>towards your side body,pull back with the hip creases,<br \/>soft bend in the knees. Inhale in, tuck the chin<br \/>slightly to lengthen the backof the neck and<br \/>exhale to let everything go. Good, bend your knees,<br \/>ground through the feet,inhale, sweep the arms all the<br \/>up, big stretch, big breath. And then exhale, hands<br \/>to heart, Mountain Pose. Inhale in here. Exhale to relax<br \/>the shoulders down. Here we go, inhale,<br \/>reach for the sky. Exhale, rain it down,<br \/>Forward Fold. Inhale, halfway lift again,<br \/>your version,find length in the neck. Exhale to slowly bend the knees,plant the palms<br \/>and step one foot backand then the<br \/>other for Plank Pose. Press away from your yoga mat,reach the crown forward,<br \/>heels back. Slowly begin to lift<br \/>the corners of the mouthas you find this<br \/>hollow body position,sending your<br \/>shoulder blades left to right. Creating a doming<br \/>shape in the upper body. You&#8217;re here for three,<br \/>turning on the abs for twoand on the one,<br \/>slowly lower to the knees. Walk the knees<br \/>underneath the hip points,press into the tops of the feet. Inhale to drop the belly,<br \/>open the chest, look forward. Exhale to round the spine,<br \/>chin to chest, navel draws up. With your breath, inhale,<br \/>drop the belly, Cow Pose. Exhale, claw through<br \/>the fingertips, exhale, Cat. Inhale, drop the belly. Lots of space between the<br \/>ears and the shoulders here. Exhale, rounding through. And one more time,<br \/>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<br \/>towards your thigh bones,Downward Facing Dog. Claw through the fingertips,index fingers are<br \/>pointing forward here,fingers are spread evenly,<br \/>biceps by the ears. Good, anchor<br \/>through the left heel. On your next inhale,<br \/>lift the right leg up high. Exhale, cross your right knee<br \/>over to kiss your left elbow. Gaze forward,<br \/>upper body&#8217;s in Plank. Inhale to kick it up,<br \/>Three-Legged Dog. Repeat right knee to<br \/>left elbow, gaze forward,shoulders over the wrists. Inhale, kick it up,<br \/>Three-Legged Dog. Last one, welcome this<br \/>heat that&#8217;s coming in here. Right knee to left elbow,<br \/>gaze down and forward. Beautiful, kick it up,<br \/>Three-Legged Dog. Exhale, step it<br \/>all the way through. Lower to your left knee. On an inhale, sweep the arms upand overhead, Crescent Lunge. Big breath here as<br \/>you lift your chest,lift your heart, squeeze<br \/>inner thighs to the midlineto find that<br \/>support from within, right?So, we&#8217;re not<br \/>dumping on the joints,we&#8217;re creating<br \/>stability and strength. Inhale, pull the thumbs back. Exhale, send it forward. Lift the back knee,<br \/>come to a nice, low lunge. On your next inhale,<br \/>look forward. Exhale to step<br \/>the left foot back. Beautiful, inhale in here. Exhale, Downward Facing Dog,<br \/>nice work. Inhaling deeply here, big,<br \/>cleansing breath. Exhale completely. Good, anchor the right heel now. Inhale, lift the<br \/>left leg up high. Exhale, left knee<br \/>to right elbow. Shift forward, look forward,<br \/>upper body&#8217;s in Plank. Inhale, anchor<br \/>through the right heel,kick the left leg up high,<br \/>Three-Legged Dog. Exhale, shift it forward,<br \/>knee to elbow. Claw through the fingertips,<br \/>inhale, kick it up. Exhale, last one, shifting<br \/>forward, navel draws up, up, up. Shoulders over the wrists, good. Inhale, Three-Legged Dog,<br \/>kick it up. Exhale, bring it all the way up<br \/>and through into your lunge. Lower the right knee down,<br \/>find your foundation here. When you&#8217;re ready,sweep the arms all<br \/>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<br \/>as you lift the back knee. Look forward, exhale,<br \/>step it back, Plank. Beautiful, inhale in here. Exhale, Downward Facing Dog,<br \/>hips up high and back. Inhale, lots of love in. Exhale, lots of love out. Bend the knees,<br \/>inhale to look forward. Exhale to step or hop<br \/>to the front of your mat. On your next breath in,find that flat back position,<br \/>excuse me, lift it up halfway. Exhale to soften and fold. Inhale, root to rise here,<br \/>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<br \/>go down to come up. Big breath, big stretch. Exhale, rain it down. Inhale, halfway lift,<br \/>find length. Exhale, soften and fold. Inhale to step one foot<br \/>back then the other, Plank Pose. This time, listen carefully,exhale, lower all<br \/>the way to the belly. Drag the hands in<br \/>line with the ribcage,press into the tops of the feet. Squeeze the elbows<br \/>into the side body,tuck the chin and inhale,<br \/>roll up, Baby Cobra. Exhale, forehead<br \/>kisses the earth. Inhale, roll up,<br \/>tucking the chin. Exhale, forehead<br \/>kisses the earth. Waking up the<br \/>muscles in the back body. Press into your pubic bone,<br \/>here we go. Inhale, squeeze the elbowsinto the side body,<br \/>lift up, Cobra. Exhale, slowly release,<br \/>nice work. Inhale, curl the toes under,lift your kneecaps,<br \/>tone your quadriceps. When you&#8217;re ready, exhale,press all the way up to Plank,<br \/>strong and steady. Quietly whisper to<br \/>yourself here, &#8220;I am strong. &#8220;I am strong. From here we&#8217;re gonna turnonto the outer<br \/>edge of the right foot,inner arch of the left foot. Then send your left fingertipshigh up towards the sky, reach. Come back through center, Plank. Then come onto the<br \/>outer edge of your left foot,inner arch of your right foot,find this left shoulder over<br \/>the left wrist&#8217;s foundationand then when you&#8217;re ready,<br \/>lift the hips,lift the right arm up high,<br \/>reach. Come back through center. Plank Pose and<br \/>Downward Facing Dog, nice work. Inhale in here. Exhale out through the mouth. On your next inhale,<br \/>lift the right leg up high. Exhale, right knee to right<br \/>elbow, upper body&#8217;s in Plank. Inhale, kick it up. Repeat, right knee<br \/>to right elbow,shoulders over the wrists. Inhale, kick it up. Exhale, last time,<br \/>right knee kisses right elbow,squeeze and lift,<br \/>squeeze and lift. And then send it all the way<br \/>back up, Three-Legged Dog. Great, all the way<br \/>through and up to your lunge. This time you know you can lowerthe back knee,<br \/>we did that before. So you can lower it or<br \/>keep it lifted as we come upto high lunge, sweeping<br \/>the arms up and overheadwith that big, beautiful<br \/>inhale, getting nice and low,bending that back<br \/>knee if you need to,to get your center<br \/>right underneath you,front knee is bent. Inhale to look up,<br \/>pull the thumbs back. Exhale to rain it down. From here, left hand<br \/>comes to the earth. Inhale, right fingertips<br \/>to the sky, open the chest. Exhale, come back to your lunge. Step the right foot back,<br \/>take a deep breath in. Exhale, belly to Cobra<br \/>or Chaturanga to Up Dog. Find a little vinyasa. We&#8217;ll meet in Downward<br \/>Facing Dog, take your time. Reconnect with the<br \/>sound of your breath. And from Downward Dog, we&#8217;ll<br \/>anchor through the right heeland on your next breath in,<br \/>lift the left leg up high. Exhale, left knee to left elbow,shift forward, upper body&#8217;s in<br \/>Plank, gaze it straight down. Inhale, kick it up,<br \/>claw through the fingertips. Exhale, shift it forward. Working the abdominal wall,<br \/>the obliques,shifting it all the way up,<br \/>Three-Legged Dog. Last one, think up and over<br \/>with the knee kissing the elbow. And then Three-Legged Dog. Nice, all the way up through<br \/>to your lunge, take your time. Back knee<br \/>lowered or lifted here. Here we go, with an inhale,sweeping the arms<br \/>forward, up and back. Find your center,<br \/>maybe bend that back kneeto get your<br \/>center underneath you. Find that upward current of<br \/>energy through the front body. Front knee&#8217;s bent, nice<br \/>and bent, bend that knee. Pull the thumbs back, big<br \/>inhale, full body stretch. Exhale with<br \/>control all the way down. Back knee lowered or lifted,<br \/>right hand to the earth. Here we go, inhale, twist. Left fingertips to the sky. And exhale,<br \/>back to your lunge, good. Plant the palms, step it back. Take a little vinyasa,<br \/>belly to Cobra hereor Chaturanga to Up Dog,<br \/>moving with your breath,using that inhale to expand,<br \/>open your heart. And using the exhale to journey<br \/>back to Downward Facing Dog. Good. In Downward Dog, take a nice,<br \/>deep breath in. And long breath out. Bend your knees,<br \/>inhale to look forwardand exhale to make<br \/>your way to the top. Inhale, lifts you up halfway. Exhale to soften and fold. Interlace the fingertips<br \/>behind the calves here,bend your elbows, start to drawyour nose towards your knees. You can bend your knees<br \/>as generously as you need. Grounding through all<br \/>four corners of the feet. Careful not to<br \/>clench the toes here. Breathe, breathe,<br \/>breathe into your belly. Excellent, release the arms,<br \/>bend the knees even more,send the hips back,<br \/>fingertips go forward. Utkatasana, Chair Pose. Digging into the heels. Drawing the navel in and up. Sink a little lower,<br \/>gaze forward. Sink a little lower,<br \/>gaze forward. Inhale in here. Exhale with control, press into<br \/>all four corners of the feetand slowly rise up. Big beach ball up and overhead. <br \/>Lift your chest. And then slowly palms<br \/>kiss together up and overhead. And slide back<br \/>down to your heart. Pause, capture this moment. Feel the warmth that you createdin your sweet, beautiful body. Give thanks for your body. Then slowly shift your<br \/>weight to your left foot. Draw energy up from<br \/>the arch of the left footand when you&#8217;re ready, peel<br \/>your right knee all the way upas if you were on a<br \/>little marionette string. If this doesn&#8217;t<br \/>jive for your body today,you can keep your<br \/>big toes on the groundand work from here. Moving into Vrksasana, Tree,<br \/>you might grab that right ankle. Hike it all the<br \/>way up above the kneeand place the foot<br \/>in the inner thigh. Other options could be to<br \/>keep the toes on the ground,just opening the hips from thereor placing the<br \/>foot below the knee. Alright, wherever you are today,find that upward<br \/>current of energythrough the front body<br \/>and then balance itwith that downward<br \/>energy through the back body. Finding your<br \/>variation of Tree Pose today,find something to focus on,<br \/>breathe slow and steady. If you&#8217;ve been<br \/>practicing for a while,work to press<br \/>into all four cornersof your right foot evenlyand then press your left<br \/>inner thigh into your foot. Find that opposition,<br \/>that connection in the midline. Pressing into the<br \/>outer edge of the right foot. You can take the<br \/>arms up and overhead. You can challenge yourselfby taking the<br \/>gaze up to the sky. Soften the skin on the face. And then when you&#8217;re ready,slowly release and<br \/>take it to the other side. Moving nice and slow<br \/>here from the center. Exploring that Tree Pose on<br \/>the other side here today. Finding that connection,<br \/>playing with opposing energyand it&#8217;s okay to<br \/>have a little fun. If you fall, I&#8217;ll catch you. If you feel humble today,let&#8217;s have a little giggle,<br \/>it&#8217;s all good. Hold onto your focus. If you wanna challenge yourself,maybe you take the arms up. Maybe you take the<br \/>gaze up towards the skyand maybe on<br \/>this one if you reallywanna challenge yourself,<br \/>you try closing your eyes. And then wherever you are,<br \/>take a deep breath in. Breathe into all four<br \/>sides of the torso, expand. And then exhale, slowly<br \/>release, bring it back down. Feet together, really together. Creaky old floor, what is up?You&#8217;re finally back!Here we go, inhale,<br \/>reach for the sky. Exhale, fold it<br \/>all the way down. Inhale, halfway lift, last one. Exhale, soften and fold. From here, bend your knees,bend your knees,<br \/>bend your knees. Fingertips on the<br \/>ground here to support you. Nice little ball. Good, when you get there,you&#8217;re gonna<br \/>slowly tuck the chinand round the third eye or the<br \/>forehead towards your knees. Get a nice, big stretch<br \/>in the upper back body. Good, make it round. <br \/>Adjust if you need to. And then from here we&#8217;re gonna<br \/>slowly use the hands niceand easy to come onto the bum. Send your left leg out long,<br \/>right leg comes up. Hook the left<br \/>elbow to the right knee,we&#8217;re gonna find a little<br \/>twist to your cooling it down. Inhale, the lift and lengthen. Exhale the twist. Good, release, switch,<br \/>second side. Hooking the right<br \/>elbow to the left knee,sit up nice and tall. And finding your twist,<br \/>nice and easy. Don&#8217;t push, don&#8217;t force. Good, slowly release. Come all the way onto your back. Hug the knees into the chest,take the deepest breath<br \/>you&#8217;ve taken all day in. And then exhale to<br \/>release your limbs, Shavasana. Close your eyes, find stillness<br \/>for just a moment here. If you feel<br \/>inspired to practice more,you can select another video. Otherwise, drink lots<br \/>of water today. You done good, you done good. I hope to see you soon. Let&#8217;s bring the palms together,<br \/>thumbs up to the third eye. We&#8217;ll close by taking one<br \/>last deep breath in together. And then we&#8217;ll whisperNamaste.<\/p>","protected":false},"excerpt":{"rendered":"<p>&#8211; What&#8217;s up, party people?Welcome to Yoga With Adriene. 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