{"id":7519,"date":"2020-05-16T13:05:00","date_gmt":"2020-05-16T13:05:00","guid":{"rendered":"https:\/\/www.greatselfhelpvideos.com\/?p=7519"},"modified":"2020-05-16T11:17:48","modified_gmt":"2020-05-16T11:17:48","slug":"yoga-for-flexibility-16-minute-practice-yoga-with-adriene","status":"publish","type":"post","link":"https:\/\/www.greatselfhelpvideos.com\/yoga-for-flexibility-16-minute-practice-yoga-with-adriene\/","title":{"rendered":"Yoga For Flexibility | 16 Minute 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=\"Yoga For Flexibility | 16 Minute Practice\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Yzm3fA2HhkQ?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<p>&#8211; What&#8217;s up everyone and<\/br>welcome to Yoga with Adriene. I am Adriene and today we have<\/br>yoga for flexibility practice. A lot of times people think they<\/br>have to go to class for longperiods of time in a really<\/br>sweaty environment and slamtheir bodies into poses to gain<\/br>flexibility and that is one wayof doing it and it does workbut another way <\/br>is by slowly edgingaway at creating space mindfully<\/br>so this is a practice you canbookmark and you can do with<\/br>other practices most of it&#8217;sfloor work to help you slowly<\/br>but surely create space andbecome more flexible. Hop into something <\/br>comfy and let&#8217;s get started.  Alright, let&#8217;s begin <\/br>seated today. Come on down to the ground,<\/br>sit up nice and tall. We&#8217;re gonna start <\/br>with a little movementfor the head and the neck. So take a second to get settled<\/br>in but when you&#8217;re ready,you&#8217;re going to begin by<\/br>drawing small circles with nose. So go ahead and <\/br>establish one wayand as you start todraw your circles, <\/br>begin to becomea little more <\/br>aware of your breath. And then reverse your circle. Take it the other way. I&#8217;m joined today by mywonderful assistant, Benji. Alright, take one <\/br>more cycle of breath here. Just creating a little space<\/br>in the neck and the shoulders. And then when <\/br>you feel satisfied,bring it back to center and<\/br>we&#8217;re just gonna come intoalignment here for a moment. Find stillness, head over heart,<\/br>heart over pelvis. Maybe lean back <\/br>a bit or sit up tall. Just be aware of this line of<\/br>the spine that carries you. And then take a moment here, <\/br>I invite you to close your eyesand just notice <\/br>how you feel today. What your energy&#8217;s like. Because at the very least you&#8217;re<\/br>gonna get a great stretch today. Something you can repeatregularly to <\/br>increase flexibility. But going a bit further, you<\/br>have an opportunity to alsopractice flexibility in mind. Balancing the energy so <\/br>you can go with the flow,be flexible.  Alright?Hmmm?Open. With the eyes closed, take<\/br>one more moment here in yourmeditation posture to <\/br>just be still and to notice,observe. Nice, now we&#8217;ll bat the<\/br>eyelashes open and we&#8217;re gonnastart by taking the left hand<\/br>and we&#8217;re just gonna take it allthe way over towards right side<\/br>of the body and use the righthand to guide it a <\/br>little further into the stretch. Most of us have come across<\/br>this stretch in gym class. The yogic version keeps <\/br>an awareness up throughthe spine, heart lifted. <\/br>Take a deep breath in. If you want to go a little more,<\/br>turn your gaze toward the leftside of your yoga mat,<\/br>toward your shoulder. One more breath here, inhale. Exhale to release and switch. Lifting up through <\/br>the sternum, the heart. Continuing to add that layer<\/br>of breath and then if you like,you can look past <\/br>your right shoulder. Beautiful, come back to center. Right hand&#8217;s gonna <\/br>come to left elbow. Then you&#8217;re gonna <\/br>guide it up and over. Little Vogue moment here. You can take the left <\/br>hand to the back body. Sit up nice and tall,<\/br>big stretch, big breath. And then release. Left hand to the right elbow,bring it up and over, Vogue. And then big breath,<\/br>big stretch. Big opening <\/br>through that rotator cuff,lifting the chest, <\/br>awesome and then release. Beautiful, hands are <\/br>gonna come to the knees here. We&#8217;re just gonna inhale, smooth<\/br>the heart forward and thenexhale round it through. You&#8217;re gonna get a <\/br>booty massage here. We&#8217;re gonna start to wake up<\/br>through the hip socketsbut also a little spinal flex. Think Cat-Cow here so inhale,<\/br>come forward,and exhale, round and back. Also, really <\/br>great for digestion. We&#8217;re gonna reverse the circle. Inhale, come forward. And exhale, around and back. Inhale, come forward <\/br>and exhale, round and back. Awesome, sit up nice and tall. Now you&#8217;re gonna turn on your<\/br>mat if you&#8217;re not already thereso that you can <\/br>send your legs out long. Great, then bend the knees just<\/br>a bit inhale to reach for thesky and exhale <\/br>to send it forward,Paschimottanasana<\/br>with bent knees. Round through the spine,<\/br>close your eyes. Stay open here, present with the<\/br>sensation and then in time youcan work to straighten the legs. Nice, long, smooth,<\/br>deep breaths. Alright, so good for the legs,<\/br>the lower back. Take a deep breath in. As you breathe in, feel the<\/br>skin of your back stretch. Let it be that connected. Yes and then breathe out. Let&#8217;s do one <\/br>more for the kidneys. Big, conscious inhale. Feel it. And release,<\/br>awesome work. Slowly begin to roll it back up<\/br>and we&#8217;re gonna comeall the way to our backs.  Yay!So we&#8217;re gonna use the <\/br>support of the earth here. So come onto your back and right<\/br>away you&#8217;re gonna hug the kneesup into the chest and give<\/br>yourself a great big hug andfeel your lower back <\/br>nice and flush with the mat. Feel the glutes stretch. You might rock a <\/br>little side to side. Tuck the chin, <\/br>continue to breathe nice,long, smooth, deep breaths. Great, then you&#8217;re <\/br>gonna hung the right knee inand slowly send <\/br>the left leg out. So one knee in, one knee out. One leg up. Then release the left heel to<\/br>the earth if you haven&#8217;t alreadyand you&#8217;re gonna press <\/br>into your left thigh bone. In fact, go ahead and bring yourleft hand to the top <\/br>of your left hip crease. And then we&#8217;re gonna <\/br>squeeze the right kneeall the way up and in. Now, take a nice, <\/br>steady, breaths here. Cycles of breath <\/br>in and out, in and out. Might close your eyes. Beautiful, then slide your hands<\/br>now to interlace the fingersbehind your right thigh. Then you&#8217;re gonna inhale,<\/br>extend the right leg up high. Exhale, bend the right knee. Just bring it to <\/br>a nice right angle. Keep it going, inhale to extend. Flex your toes towards <\/br>your face and then exhale,bend at the knee. Inhale to extend <\/br>and exhale, bend. Now it&#8217;s okay if you&#8217;re not<\/br>able to extend all the way. Just come to your edge, <\/br>moving with your breath. Great, and on this last round<\/br>we&#8217;re gonna point the left toesand then we&#8217;re gonna <\/br>point the right toes. We&#8217;re just gonna do one <\/br>more with the toes pointed. Awesome work, now from here<\/br>we&#8217;re gonna bend the left knee,we&#8217;re gonna <\/br>cross the right ankleover the top of the left thigh. Then you&#8217;re gonna interlace<\/br>the fingertips behind the lefthamstring this time and we<\/br>come to thread the needle here. If you want to find some <\/br>soft, easy movement herethat feels awesome, you can. And if you want to extendthe left leg up <\/br>high here, you can. Breathe deep, <\/br>squeeze your legs in towardsyour heart, your chest. Just really take <\/br>this time for you. Enjoy. Feel supported by the earth. We&#8217;ll slowly release <\/br>the left foot to the ground. You&#8217;re gonna unravel andthen you&#8217;re gonna <\/br>send the right leg out allthe way and then squeeze the<\/br>left knee up towards your chest. Now, take your <\/br>right hand bring itto the top of <\/br>your right hip crease. You&#8217;ll find <\/br>your foundation here. Nice and firm in the right<\/br>thigh bone down to the earth,flex your right toes. Great, then squeeze left <\/br>knee up towards the chest. Pause here, <\/br>just playing with your breath. Nice, easy inhales in, long<\/br>exhales as you breathe out. Try not to isolate <\/br>just the area thatyou feel is being stretched. See if you can close <\/br>your eyes and seethe body as one moving part. Great, now <\/br>interlace the fingertipsbehind the left thigh. <\/br>We got it. Inhale, left leg extends. Exhale, bending the knee. Nice right angle or what <\/br>feels like a right angle. Inhale, lift it up. Find your extension. And exhale to bend. Moving with your breath, inhale. Lift and lengthen <\/br>and exhale to bend. If you feel, if you&#8217;re quite<\/br>flexible and you feel like thisisn&#8217;t enough, close your eyes<\/br>and really pay attention to thesubtle body actions here as<\/br>you move with your breath. Great, do one more, <\/br>inhale to find your extension. And then exhale, release<\/br>we&#8217;re gonna bend the right knee. Cross the left ankle over the<\/br>top of the right thigh and thenthread the needle,<\/br>interlace, squeeze andlift up towards <\/br>the chest, the heart. Of course you can extend that<\/br>leg here if you like bringingmore spaciousness into the<\/br>hamstring or stick with hipstretch by squeezing, <\/br>squeezing in towards the chest. Breathe deep. Beautiful, take one more inhaleand then we&#8217;ll slowly unravel. Alright, left leg goes out,<\/br>right leg hugs in. You&#8217;re gonna take <\/br>your hand bring it to theouter edge of your right foot. Left hand comes to the <\/br>front of the hip crease. Again, we do a <\/br>half Stirrup Posture hereor a half Happy Baby. Now, you&#8217;re gonna <\/br>pull the right knee down,stay firm in <\/br>that left thigh bone. Breathe deep here. Tuck the chin just slightly,<\/br>then return to that consciouscycle of breath here. Nice, easy breath. Right hamstring&#8217;s <\/br>getting some sunshine. Mmmm. <\/br>Opening up through that hip,staying connected <\/br>through that core. Finding that <\/br>core stability always. Sweet, then slowly <\/br>you&#8217;re gonna release that. You&#8217;re gonna guide your right<\/br>knee all the way in and thenover towards the left <\/br>side for a Supine Twist. Take a deep breath in here. And a long breath out. Then bring it <\/br>back up through center. Send the right leg out. We&#8217;ll balance it <\/br>out on the other side. Here we go, <\/br>hug the left knee in. Then you&#8217;re gonna take <\/br>your left hand bring it tothe outer edge <\/br>of your left foot. Right hand comes to <\/br>the top of the thigh boneand here we go, check out. Stirrup Posture on this side. So many of us, you know the<\/br>right and left side of the bodyare not the same. We don&#8217;t use them <\/br>the same way, the sameduration so just notice howthey&#8217;re different <\/br>and tend to it. Stay present with your breath. Great posture to go ahead and<\/br>continue with our theme of justreleasing, <\/br>letting go this month. Clearing the path. Alright, slowly release,<\/br>moving mindfully,hug you left knee into the chest<\/br>and then continue to guide itall the way over <\/br>into your Supine Twist. Close your eyes. Inhale lots of love in. And exhale, lots of love out. Awesome, slowly <\/br>come back to center. You&#8217;re gonna let both <\/br>legs lay out long now. Inhale, reach the <\/br>fingertips all the way up. Nice full body stretch here. Then you&#8217;re gonna point <\/br>the toes and you&#8217;re gonnabring the hands into a fist. And we&#8217;re gonna squeeze,<\/br>squeeze, squeeze everything. Engage your thighs,<\/br>engage your core,take a deep breath in. And then release <\/br>the hands and arms. Bring them down, <\/br>release the toes and ankles. Let everything softenand be jelly-like. Close your eyes hereand just take a <\/br>moment in Shavasana,the Corpse Pose <\/br>to relax everything. To open your heart, <\/br>open your mind and reset. Let your breath <\/br>just be soft and easy. And we just take a quiet <\/br>moment here to surrender. It&#8217;s one way we can <\/br>increase our flexibility,move with more easeby taking a moment<\/br>to surrender to the big picture. Remembering and understandingthat surrender is important. That we cannot <\/br>control everything. We do not control everything. Stay here if you <\/br>like or if you&#8217;re ready,we&#8217;ll bring the palms together. Bring the thumbs <\/br>up to the third eye,wiggle the toes, lift the<\/br>corners of your mouth slightly. Start to wag your tail a <\/br>little bit on the ground. Take a deep breath in and as you<\/br>exhale nice cleansing breathout through the mouth. Beautiful. The light in me <\/br>recognizes the light in you. Thank you so much for sharing<\/br>your time and your practice withme and with everyone around the<\/br>world practicing here together. I&#8217;ll see you next time. Namaste.  <\/p>","protected":false},"excerpt":{"rendered":"<p>&#8211; What&#8217;s up everyone andwelcome to Yoga with Adriene. I am Adriene and today we haveyoga for flexibility practice. A lot of&#46;&#46;&#46;<\/p>\n","protected":false},"author":1,"featured_media":7520,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[332],"tags":[2190],"class_list":["post-7519","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-yoga-for-flexibility"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Yoga For Flexibility | 16 Minute Practice | Yoga With Adriene - Great Self Help Videos<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.greatselfhelpvideos.com\/yoga-for-flexibility-16-minute-practice-yoga-with-adriene\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga For Flexibility | 16 Minute Practice | Yoga With Adriene - Great Self Help Videos\" \/>\n<meta property=\"og:description\" content=\"&#8211; What&#8217;s up everyone andwelcome to Yoga with Adriene. 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A lot of&#046;&#046;&#046;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.greatselfhelpvideos.com\/yoga-for-flexibility-16-minute-practice-yoga-with-adriene\/\" \/>\n<meta property=\"og:site_name\" content=\"Great Self Help Videos\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-16T13:05:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-05-16T11:17:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.greatselfhelpvideos.com\/wp-content\/uploads\/2020\/05\/Yzm3fA2HhkQ.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Taath\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Taath\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.greatselfhelpvideos.com\/yoga-for-flexibility-16-minute-practice-yoga-with-adriene\/\",\"url\":\"https:\/\/www.greatselfhelpvideos.com\/yoga-for-flexibility-16-minute-practice-yoga-with-adriene\/\",\"name\":\"Yoga For Flexibility | 16 Minute Practice | Yoga With Adriene - 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