Yoga For Flexibility | 16 Minute Practice | Yoga With Adriene
– What’s up everyone andwelcome to Yoga with Adriene. I am Adriene and today we haveyoga for flexibility practice. A lot of times people think theyhave to go to class for longperiods of time in a reallysweaty environment and slamtheir bodies into poses to gainflexibility and that is one wayof doing it and it does workbut another way is by slowly edgingaway at creating space mindfullyso this is a practice you canbookmark and you can do withother practices most of it’sfloor work to help you slowlybut surely create space andbecome more flexible. Hop into something comfy and let’s get started. Alright, let’s begin seated today. Come on down to the ground,sit up nice and tall. We’re gonna start with a little movementfor the head and the neck. So take a second to get settledin but when you’re ready,you’re going to begin bydrawing small circles with nose. So go ahead and establish one wayand as you start todraw your circles, begin to becomea little more aware of your breath. And then reverse your circle. Take it the other way. I’m joined today by mywonderful assistant, Benji. Alright, take one more cycle of breath here. Just creating a little spacein the neck and the shoulders. And then when you feel satisfied,bring it back to center andwe’re just gonna come intoalignment here for a moment. Find stillness, head over heart,heart over pelvis. Maybe lean back a bit or sit up tall. Just be aware of this line ofthe spine that carries you. And then take a moment here, I invite you to close your eyesand just notice how you feel today. What your energy’s like. Because at the very least you’regonna get a great stretch today. Something you can repeatregularly to increase flexibility. But going a bit further, youhave an opportunity to alsopractice flexibility in mind. Balancing the energy so you can go with the flow,be flexible. Alright?Hmmm?Open. With the eyes closed, takeone more moment here in yourmeditation posture to just be still and to notice,observe. Nice, now we’ll bat theeyelashes open and we’re gonnastart by taking the left handand we’re just gonna take it allthe way over towards right sideof the body and use the righthand to guide it a little further into the stretch. Most of us have come acrossthis stretch in gym class. The yogic version keeps an awareness up throughthe spine, heart lifted. Take a deep breath in. If you want to go a little more,turn your gaze toward the leftside of your yoga mat,toward your shoulder. One more breath here, inhale. Exhale to release and switch. Lifting up through the sternum, the heart. Continuing to add that layerof breath and then if you like,you can look past your right shoulder. Beautiful, come back to center. Right hand’s gonna come to left elbow. Then you’re gonna guide it up and over. Little Vogue moment here. You can take the left hand to the back body. Sit up nice and tall,big stretch, big breath. And then release. Left hand to the right elbow,bring it up and over, Vogue. And then big breath,big stretch. Big opening through that rotator cuff,lifting the chest, awesome and then release. Beautiful, hands are gonna come to the knees here. We’re just gonna inhale, smooththe heart forward and thenexhale round it through. You’re gonna get a booty massage here. We’re gonna start to wake upthrough the hip socketsbut also a little spinal flex. Think Cat-Cow here so inhale,come forward,and exhale, round and back. Also, really great for digestion. We’re gonna reverse the circle. Inhale, come forward. And exhale, around and back. Inhale, come forward and exhale, round and back. Awesome, sit up nice and tall. Now you’re gonna turn on yourmat if you’re not already thereso that you can send your legs out long. Great, then bend the knees justa bit inhale to reach for thesky and exhale to send it forward,Paschimottanasanawith bent knees. Round through the spine,close your eyes. Stay open here, present with thesensation and then in time youcan work to straighten the legs. Nice, long, smooth,deep breaths. Alright, so good for the legs,the lower back. Take a deep breath in. As you breathe in, feel theskin of your back stretch. Let it be that connected. Yes and then breathe out. Let’s do one more for the kidneys. Big, conscious inhale. Feel it. And release,awesome work. Slowly begin to roll it back upand we’re gonna comeall the way to our backs. Yay!So we’re gonna use the support of the earth here. So come onto your back and rightaway you’re gonna hug the kneesup into the chest and giveyourself a great big hug andfeel your lower back nice and flush with the mat. Feel the glutes stretch. You might rock a little side to side. Tuck the chin, continue to breathe nice,long, smooth, deep breaths. Great, then you’re gonna hung the right knee inand slowly send the left leg out. So one knee in, one knee out. One leg up. Then release the left heel tothe earth if you haven’t alreadyand you’re gonna press into your left thigh bone. In fact, go ahead and bring yourleft hand to the top of your left hip crease. And then we’re gonna squeeze the right kneeall the way up and in. Now, take a nice, steady, breaths here. Cycles of breath in and out, in and out. Might close your eyes. Beautiful, then slide your handsnow to interlace the fingersbehind your right thigh. Then you’re gonna inhale,extend the right leg up high. Exhale, bend the right knee. Just bring it to a nice right angle. Keep it going, inhale to extend. Flex your toes towards your face and then exhale,bend at the knee. Inhale to extend and exhale, bend. Now it’s okay if you’re notable to extend all the way. Just come to your edge, moving with your breath. Great, and on this last roundwe’re gonna point the left toesand then we’re gonna point the right toes. We’re just gonna do one more with the toes pointed. Awesome work, now from herewe’re gonna bend the left knee,we’re gonna cross the right ankleover the top of the left thigh. Then you’re gonna interlacethe fingertips behind the lefthamstring this time and wecome to thread the needle here. If you want to find some soft, easy movement herethat feels awesome, you can. And if you want to extendthe left leg up high here, you can. Breathe deep, squeeze your legs in towardsyour heart, your chest. Just really take this time for you. Enjoy. Feel supported by the earth. We’ll slowly release the left foot to the ground. You’re gonna unravel andthen you’re gonna send the right leg out allthe way and then squeeze theleft knee up towards your chest. Now, take your right hand bring itto the top of your right hip crease. You’ll find your foundation here. Nice and firm in the rightthigh bone down to the earth,flex your right toes. Great, then squeeze left knee up towards the chest. Pause here, just playing with your breath. Nice, easy inhales in, longexhales as you breathe out. Try not to isolate just the area thatyou feel is being stretched. See if you can close your eyes and seethe body as one moving part. Great, now interlace the fingertipsbehind the left thigh. We got it. Inhale, left leg extends. Exhale, bending the knee. Nice right angle or what feels like a right angle. Inhale, lift it up. Find your extension. And exhale to bend. Moving with your breath, inhale. Lift and lengthen and exhale to bend. If you feel, if you’re quiteflexible and you feel like thisisn’t enough, close your eyesand really pay attention to thesubtle body actions here asyou move with your breath. Great, do one more, inhale to find your extension. And then exhale, releasewe’re gonna bend the right knee. Cross the left ankle over thetop of the right thigh and thenthread the needle,interlace, squeeze andlift up towards the chest, the heart. Of course you can extend thatleg here if you like bringingmore spaciousness into thehamstring or stick with hipstretch by squeezing, squeezing in towards the chest. Breathe deep. Beautiful, take one more inhaleand then we’ll slowly unravel. Alright, left leg goes out,right leg hugs in. You’re gonna take your hand bring it to theouter edge of your right foot. Left hand comes to the front of the hip crease. Again, we do a half Stirrup Posture hereor a half Happy Baby. Now, you’re gonna pull the right knee down,stay firm in that left thigh bone. Breathe deep here. Tuck the chin just slightly,then return to that consciouscycle of breath here. Nice, easy breath. Right hamstring’s getting some sunshine. Mmmm. Opening up through that hip,staying connected through that core. Finding that core stability always. Sweet, then slowly you’re gonna release that. You’re gonna guide your rightknee all the way in and thenover towards the left side for a Supine Twist. Take a deep breath in here. And a long breath out. Then bring it back up through center. Send the right leg out. We’ll balance it out on the other side. Here we go, hug the left knee in. Then you’re gonna take your left hand bring it tothe outer edge of your left foot. Right hand comes to the top of the thigh boneand here we go, check out. Stirrup Posture on this side. So many of us, you know theright and left side of the bodyare not the same. We don’t use them the same way, the sameduration so just notice howthey’re different and tend to it. Stay present with your breath. Great posture to go ahead andcontinue with our theme of justreleasing, letting go this month. Clearing the path. Alright, slowly release,moving mindfully,hug you left knee into the chestand then continue to guide itall the way over into your Supine Twist. Close your eyes. Inhale lots of love in. And exhale, lots of love out. Awesome, slowly come back to center. You’re gonna let both legs lay out long now. Inhale, reach the fingertips all the way up. Nice full body stretch here. Then you’re gonna point the toes and you’re gonnabring the hands into a fist. And we’re gonna squeeze,squeeze, squeeze everything. Engage your thighs,engage your core,take a deep breath in. And then release the hands and arms. Bring them down, release the toes and ankles. Let everything softenand be jelly-like. Close your eyes hereand just take a moment in Shavasana,the Corpse Pose to relax everything. To open your heart, open your mind and reset. Let your breath just be soft and easy. And we just take a quiet moment here to surrender. It’s one way we can increase our flexibility,move with more easeby taking a momentto surrender to the big picture. Remembering and understandingthat surrender is important. That we cannot control everything. We do not control everything. Stay here if you like or if you’re ready,we’ll bring the palms together. Bring the thumbs up to the third eye,wiggle the toes, lift thecorners of your mouth slightly. Start to wag your tail a little bit on the ground. Take a deep breath in and as youexhale nice cleansing breathout through the mouth. Beautiful. The light in me recognizes the light in you. Thank you so much for sharingyour time and your practice withme and with everyone around theworld practicing here together. I’ll see you next time. Namaste.