Yoga To Heal Stress | 20 Min. Yoga Practice | Yoga With Adriene


– Howdy, everyone.
Welcome to Yoga With Adriene. I am Adriene and this is
a very blissed out Benji. And today we have a
yoga to heal stress. So I need it,
you need it, he needs it, and together
we’re going to get it. So bring a pillow to
class today if you have one. If you don’t have one,
don’t worry. If you want to be extra
though and bring two pillows, bring one for your neighbor,
just kidding. It doesn’t really work on a
digital platform, does it? Or does it? Hop into something
comfy and let’s get started. (upbeat music) Alrighty, my darling friend,
let’s begin today’s practice in
Extended Child’s Pose. So if Extended Child’s
Pose is not awesome for you, you can just
start today’s practice in a nice comfortable
seat of your choice. Benji has selected this shape. You can select your shape to
really just get comfortable and find your
breath and tune in, because today’s practice
is of course an invitation to really look at the ways in
which we might be stressed. And understand and remember that we always have an
opportunity to tend to that, to circle back
to that awareness, and eventually to heal from that so that we
don’t get really sick. Okay, let’s not worry
about all that for now. Let’s start with just
tuning into the breath in an effort to bring more loving awareness to our life. Shall we? In your comfortable seat,
in your Benji pose or if you want to join
me in Extended Child’s Pose, take a second to get settled in. And once you’re there, right
away bring your awareness or your
attention to your breath. And really, don’t
skimp out on yourself here. Right away listen. What’s it like today?
Is the breath shallow? Is it hard? Remarkably sometimes
it’s hard to breath. And let this
invitation to focus inward on your breath,
let it do its thing. Invite more
presence into the body by allowing one moment to
simply bleed into the next. So you start by noticing
the quality of your breath. But then that might
inspire you to reach the arms a little wider, to notice
if you feel a bit tired, to notice if you actually
wanted a fiery practice today but you find yourself here,
maybe you can trust that you might need this too. Now gently begin
to deepen the breath. Notice the thoughts
that come up here. And you know what to do,
but I’ll just remind you. As those thoughts come up,
because they will. It’s just a matter of if
it’s five times or 500 times in our practice here today. As the thoughts come up, acknowledge them, notice them, and then return
back to your breath. And that’s the
dance that we’ll practice. That’s the dance that we aim to get good at. Continue to gently
deepen your breath. Notice how you feel. Is there love
in your heart today or are you tender hearted? And yes, of course,
you can be both. And if you’re like, “I just want
to chill my nervous system,” “Get a nice little stretch in,”
that’s great too. Wherever you are,
take one more cycle of breath to really land. Then slowly we’ll carve a line with the nose to look forward. And ever so slowly press in
to the tops of the feet and from your heart,
lift forward. Walk the knees
underneath the chest. I said chest. Walk the knees
underneath the hips. Sorry, I got distracted because
what I wanted to tell you was after you walked the
knees underneath your hips, carve a line with your
nose to look to the screen. And look at
Benji’s paw on my hand. Alright, now bring
your gaze straight down. Spread the fingertips evenly. Walk your wrists
underneath your shoulders. Let’s move with the breath,
so synchronize the breath with the movement and the
movement with the breath here as you inhale, drop the belly, open the chest, look forward. Broaden through
the back of the neck, so careful not to crunch. Then exhale, round through
the spine, chin to chest. Really create a contraction
in the center of your being as you broaden
through the upper back body. Let the neck kind of hang
here and the head be heavy. And then here we go. On an inhale, drop the belly,
open the chest. Let your heart open forward,
forward, forward. And then exhale, tailbone
goes down, chin to chest. Breathe out. Inhale, drop the belly. Exhale, round. Inhale, claw through the
fingertips, open the chest. Exhale, claw through the
fingertips, navel draws up. Inhale, last time,
drop the belly. Exhale, chin to chest. And now just take it
off the railroad tracks a little bit here, bumping the
hips a little left to right, finding a soft or
generous bend in your elbow. Checking in with your hips,
your shoulders, just kind of going freestyle
a little bit here today. And see if you
can soften your gaze and start to move with
the sound of your breath. You can curl the toes under
here, checking with the feet, checking with the neck. Get a little freaky here. Find what feels good. And then bring it
back to Tabletop Position, nice, neutral spine. And we’re going to
slowly press the left foot into the ground,
curl the right toes under and send the right toes out. Right heel, really reaches,
extends back. And you’re going to work to
press into your right pinky toe so that your
right ball and socket can really get snugly here. Right thigh bone, femur,
down towards the ground. Then rock front and rock back, rock front and rock back. And the next time you rock front
you’re going to drop your elbows exactly where your hands were. Then interlace the
fingertips out in front. So now I’m on my forearms. Good, you’re going
to lift the right toes now, bend the right knee, press
into your left foot firmly. Careful not to collapse
into the shoulders here. And then baby pulses here with the right foot up towards
the sky, breathing deep. Baby pulses. Gaze is straight down,
lifting the right knee. Waking up the body so we’re
building a little bit of heat but nice and low to the
ground mindfully here today. Take a deep breath in.
Long breath out. One more time.
Big breath in. Long breath out. Release, knee comes
underneath the hip. We’ll press back up
to Tabletop Position. Press into your right foot,
curl your left toes under, and send your left leg out. Rock front, rock back. See if you can bring your
lower belly in just a bit, hug your low ribs in. So finding that center. Stretching through
the fascia of the foot, the Achilles, the calf. Upper arm bones rotate out. So creating space between
the ears and the shoulders, working to create a
whole body awareness. Then the next
time you rock front, connect to your center.
Draw the low belly in, drop your elbows
where the hands were. Interlace the fingertips, this time opposite thumb on top, the one that
feels kind of funky. Then you’re going to press up and out of your foundation here. I’m pressing into
both elbows evenly. So there may be a tendency
to rock onto your right side. See if you can hug the midline. We’ll lift the left toes,
bend the left knee, and find baby pulses. Yes, this is
good for your booty. Yes, this is good for your core. But we’re trying to create a
full body experience, right? A 100% full body experience. So tuck your chin, we’re fine. Press into both knees evenly. Find your breath. If you get thrown off balance,
return to the breath. Welcoming that heat. Breathe in, breathe out. Breathe in, breathe out. Good, release. Hop back up to the hands. Bump the hips to your left. Turn to look past
your right shoulder, yes. Come back to center.
Bump the hips to the right, turn and look past
your left shoulder. Sweet, come back to center. Place the hands mindfully. Spread the fingertips evenly. Index fingers pointing towards
the front edge of the mat. Claw through your knuckles. Here we go, curl the toes under. Deep breath in. With your exhale, peel the
tailbone up towards the sky. Downward Facing Dog. Find what feels good here. Breathe deep. Close your eyes. Let any stress,
tension melt down the back as you continue to
firmly press through your hands, working from the ground up here. Inhale in. On your next
exhale find stillness. And then slowly
release to the ground. Awesome, walk your
knees up just a bit. Cross one ankle over the other. We’re going to
come through all the way to a nice flat back position. So come onto your back. We’ll join Benji here. Excellent. Then when you’re ready
we’re going to plant the palms and slowly lift the
right leg up high to the sky. Good. Bend your right knee,
squeeze it up towards the chest. Breathe. Then take your right hand. You’re going to grab
either your right shin, calf, right ankle,
or right big toe. If you want to use
a blanket or a strap, even a dishtowel
works great here, you can. We’re going to inhale,
start to kick the right toes out towards the right
side of your yoga mat. Use your left hand on the ground or on your left ribcage to slowly, slowly keep a
mindfulness in the left hip. So we’re opening up here. You can use a strap,
you can use a towel, you can clasp the
big toe if you can. If not, just make it your own. We want to just
play a little bit here. Don’t have to master the shape. Again, keep a
nice firm awareness in the left thigh bone,
left hip. Flex your left
toes up towards the sky. And then slowly
bring it back over. We’re gonna
squeeze the right knee up towards the chest once again and then cross it over
the body, Supine Twist. Breathe deep here. Close your eyes. Relax your jaw. Then slowly come back to center. Extend the right leg out. Excuse me,
extend both legs out. Bring your hands
back to the earth. And then keep the
right leg extended as you bring the left leg up. Hug the left knee
into the chest, breathe. And then here we go
grabbing the left shin or calf, the left ankle,
maybe grabbing that big toe or using a towel,
a tie or a strap. We’ll start to extend
left toes out, up and out. Breathe deep here. Try to keep your
shoulders on the ground. And then slowly reeling
it all back into center. Keep the right leg extended. And here we go crossing
the left leg across the body, finding your Supine Twist here.
Breathe deep. Inhale in. Exhale to slowly
melt it back to center. From here you’re going to
hug the knees into the chest, cross the ankles, grab
the outer edges of the feet, and we’re going to rock all
the way up to a seat again. Send the legs out long,
Paschimottanasana. So here’s where you
might want to grab your pillow. Hike the edge of your pillow all the way up
to your hip creases. Bend your knees generously. And if you want to use
more than one pillow you can. Really bringing the earth up
to you to rest your forehead. Alright, inhale in,
reach for the sky. Exhale, draping forward,
Paschimottanasana. Start with a nice bent knee. Toes up toward the sky. Heels in line
with the hips to start. If you want to work to
bring the feet together, that’s up to you. I’m going to go
feet hip-width apart. Inhale, everyone look forward. Exhale to melt into the posture. So there’s going
to come a point here where you want to get out. See if you can layer
in a depth of breath here, that you’re in the breath
instead of coming out of the posture.
See what happens. Pay attention to that moment between the inhalation
and the exhalation here. Soften the skin of the forehead. Lean in. Check it out, take
five more breaths here. Count ’em out. Relax your shoulders. To come out of the pose,
move slow. Keep the feet
and the legs active. Move down
through your sits bones, and with soft
fingers tuck the chin and slowly roll it back it up. Bring the hands
together at your heart, Anjuli Mudra, and just notice
how you feel here in Dandasana. Toes up towards the sky. Inhale in. Exhale, bring your fingertips or your palms down to the earth. And just a
couple of seconds here to find soft easy
movement in the neck. Cool, grab your pillah,
as we say in Texas. Grab your pillow,
you’re going to come onto one side,
your favorite side. If you have an extra
pillow here, you can grab it and use it for
your head or your neck. But your main pillow is going
to go between your legs. Get comfy. So set yourself
up for support here for our final posture,
a little relaxation. When you’re ready,
close your eyes. Lift the corners
of the mouth slightly. And once again, bring
your awareness to your breath. Allow your breath to
soften and just return to its natural rhythm,
its natural flow here. Notice if you might be holding or clenching
anywhere in the body. See if you can
soften and relax that too. If it’s bright in your space and you want to
bring your top arm over to cover the eyes,
you can do that here. And just take a
second here to chill. And if you’re already
thinking about your next meal, your next task, or
your next to-do list item, that’s totally normal, but that’s what we kind
of want to get at here today. Just notice if that’s happening. Return back to your breath. Choose to stick it out
with me here on the video and with Benji. Commit to your practice. If you’re feeling good here
and you have nowhere to be next you might pause the video and stay here for
a little bit longer. If you’re ready
to rock and roll, let’s slowly
take a deep breath in. Use the top arm to
press into the earth, bottom arm to press our
bodies all the way back up. Move your pillow to the side. Bring your hands
together at the heart space. Let’s take one final loving
inhale in through the nose. And exhale through the mouth. Inhale to draw the
thumbs up to the third eye. And exhale to bow. Thanks everyone. Namaste. (upbeat music)

100 thoughts on “Yoga To Heal Stress | 20 Min. Yoga Practice | Yoga With Adriene

  1. The thing about at home yoga is, it’s all you, baby.
    The orchestra of science and soul that play out when you choose to show up, press play, and just…
    Begin again.
    Wherever you are,
    With whatever you’ve got.
    It’s heroic.
    Really. And you have it in you.

  2. I had no idea how much I needed this! exam week is just starting and it's already taking a toll on me, thank you for this video!

  3. Adrienne it's an extremely useful practice to overcome stressful situation during the day 🌟. Thank you so much for sharing it all ❤️

  4. I need this so bad, thanks so much Adriene, your videos are pretty much the only thing that keeps me sane in this messed up world! X

  5. Namaste Adriene!! And all Adriene followers!!! Thank u so much for this session! I dint know i was stressed in the midst of being a new mum, being overwhelmed most of the time and exhausted!

  6. Dealing with finals this week.. I enjoyed this flow. You should do a specific mind stress relief for college students dealing with finals or some sort of schooling mind balance meditation or flow💛 would be much appreciated. always enjoy your guidance and energy!!

  7. definitely needed this one!! im a social worker and my job is nothing if not stressful, especially recently. so thank you!!!!💙

  8. Does anyone else have an issue with having their chest in the way of doing postures? I am quite blessed in that area and they get in the way for me all the time!

  9. I knew I needed this practice when I saw it on the monthly calendar, but I realized just how much I needed it within a few minutes when all of a sudden my body loosed all the stress it has been holding and building up over the past few weeks. Thank you for making space for the entire spectrum of emotions that comes with this time of year and honoring them all within the theme of joy.

  10. As a 24-7 environment activist, life is sometimes less pleasant. We see the polar caps and glaciers melt, the rain forests are on fire and the oceans are souring. Smog everywhere. The indigenous population expelled or killed. The exploitation of our still beautiful planet has been accelerating in recent years and people still don't want to see it. Well. People need to wake up, but that should not be at the expense of ourselves. Yet that does happen. As a child I did breathing-relaxation exercises when I was in bed. I could not understand and still cannot understand why people deal with our biodiversity in this way. Two years ago I became exhausted. My patience was and is being tested time and time again and that was okay but I saw and see around me how other activists are collapsing. That would never happen to me and I will never give up. We only have 1 planet, so making every effort to keep it liveable here seems logical. There are simply no other options. But nobody is helped with a struggled activist so I started yoga at home and soon found Yoga With Adriene. Thank you so much. What would yoga mean for the world if it were given as standard in schools daily before the start of further classes?
    I wonder to what extent other followers are committed. This yoga has helped me enormously.

  11. Adriene you have improved my life and mental health and well being so much thank you thank you thank you 😭 may I request for a hurt foot yoga sequence? Yoga for those with ankle injuries or foot injuries, like ankle sprains etc…

  12. Just had to say, one more class, spot-on for my mood! And it showed up in my feed a day late. Rather than search for your video Sunday, I did another practice that served me well on Sunday. On Monday however, you were the first video in my feed and it was JUST what I needed. Thank you, thank you, and thank you!

    Namaste Adriene

  13. Hi, does anyone know what yoga mat Adriene uses in the video is?
    just tried so many keywords, still couldn’t find it through google.

  14. Oh, this was SUCH a beautiful practice and it came at the exact right moment for me. I've been pretty sick with an acute gastro-enteritis for about a week and a lot of the normal core, bending or twisting poses just felt really painful in my poor belly, so I had to surrender to that and only do very short stretching practices with at the most some leg work. But now I'm getting a bit better again and my body was asking me for something a bit more in-depth. And then this popped up: gentle, loving, and healing! Everything I need at the moment! Thank you so much, Adriene, for being there for me once more 🙂 and the Benji paw moment had me laughing out loud with joy on my mat. Wonderful times.

  15. Love you Adriene! I feel like every single yoga video you've made for us were intended to help us destress. You're amazing and we can't thank you enough! 🙏

  16. Needed this…took a pregnancy test this morning, and it was positive. I’ll be 41 in a couple of months, and it will be my fourth. Not sure what is going on in my mind exactly, but this just helped me immensely! Thank you for that! I’m feeling better, and calm. Lots of love to you ❤️

  17. Thank you, Adriene. I struggle with anxiety and I'm really finding peace with your practice. I look forward to it daily. The loneliness practice the other day was great, too. Knowing you aren't alone, that so many people are practicing along with you, it makes my heart happy. Thank you for everything.

  18. thank you Adrienne, I don't understand how but this video help me get my stress and negative thoughts to a much more manageable level. Namaste.

  19. This is the second time this has happened to me and it is CRAZY! At 2:20 when you said "is it hard?" I had noticed just before that it was, indeed, a little difficult to breathe and I began to cry. Lately I have had quite a stressful time and everytime I sit to practice, its like you just know what to say. Thank you so much Adriene, sending you much love, from my neck of the woods to yours x.

  20. I stopped doing yoga for a month or more because I had an onslaught of health issues. Unfortunately this time it was my knee, I had a weird joint problem that doctors couldn't figure out. I tackled this month's challenge with a fresh motivation, and I'm proud of myself for being relatively on top of sessions. Tonight, after doing the video for neck and shoulder relief, as well as this one, my knee hasn't felt this great in a long time. I did experience the old muscle twinge from my past knee injury but it only resulted in a bit of discomfort, no pain this time. I'm so happy that I can always rely on you to encourage me to be better, even when I'm stuck in a cycle of telling myself that I suck. I feel so refreshed now and cannot wait to tackle the next video.

    On an off topic note, what kind of plants do you have?

  21. I will try this tonight to help relieve my aching back and shoulders from a long day of teaching and driving an hour home through the snow and ice…❄🌨🌬👩‍🎓
    I am always looking for a yoga practice when I arrive home from work that can help me both exercise and stretch. My muscles are burning with tightness and fatigue. Do you have one to recommend for "after work tension"? ❤🥀

  22. This helped me so much today! Going through training for my new work and of course there's stress, positive stress for the most part.

  23. Thank you for being you. So poetic through your practice and while personally you may or may not always have peace – you bring so many of us peace. Thank you so much for being you and sharing. Loved every single minute of this.

  24. This week has been rough. I had finals and my father was diagnosed with high blood pressure and Diabetes type 2. I have been feeling so much stress that I had shooting pains in my neck and down my arms. I thought to myself I need to get this tension out of my body. I started this lesson by crying. I ended it relaxed and feeling more centered and like myself.

  25. It would be awesome if you could do yoga for artists. I sit at a computer and do digital art so my hands/back/neck are sore but also imagine combining it with some mental work like your yoga for creativity would be amazing!

  26. Really Loved this one Adriene, thanks for this! Loved the beginning of just noticing and listening and even the bit of fire in this one, helped burn up and relieve some tension stress while allowing me to come down and rest in it too! Appreciate you do these videos.

  27. Last night my anxiety was set off by something really disturbing I saw online and I'm in the middle of finals, and this helped me break the thought loops and feel the difference of getting my head back on straight. Thank you so much Adriene!

  28. Loved the practice tonight…🧘‍♂️
    Busy time till Christmas, it felt good to release some pressure 🌊💨
    I surrender, I let go, I let energy flow.
    🙏 Namaste

  29. This was so helpful to release the stress of my son resisting his nap (even though he desperately needs the rest). Thank you!!!! I feel way more grounded and ready to move forward in the day again. 🙏🏼

  30. I have been practicing with you for about 3 years now!! And it has transformed me into a more loving, kind and compassionate being. Although, sometimes I hit rock bottom like now , simply doing of your videos, brings me back to a more positive and peaceful place. Just wanted to express my sincere gratitude for you. Thank you for making free Yoga available to everyone. Love to you and your blue healer Benji; Happy Holidays <3

  31. I don't think I have words in my vocabulary that can express my thanks for this. With coursework deadlines approaching and mocks to revise for I have found myself in a cicle of stress. During this I felt my brain clear and now feel better than I have for days. Thank you again, you are legend personified.

  32. Just came home from
    a Xmas party where I overheard several new friends talking about Adriene. I asked if they meant Adriene from YouTube?? Turns out we’re all fans and didn’t even know it! 🎄🥰

  33. After nearly losing the mental health battle, I've been doing a project that aims to bridge the gap between physical and mental health, as I have healed myself from clinical depression without medication and want to help others do the same. You (even though we don't know each other) have been a big part of that. Would you be interested/available to do a video chat interview to talk about Yoga and its mental health benefits? I'd be really honored.

  34. Thank you for giving your gift, Adriene. It’s a beautiful place to land any time of day. As a student of yoga I find relief in practice with you —be it a short 15 minutes or longer ones too. Namaste. 🙏

  35. How sweet do I get to myself with such a self loving practice. Last part of it with pillows when it’s harsh wind and rain outside (western France here). Thank you so much. Namaste

  36. Hi Adriene. I don't usually make requests, but could you do a yoga for Parental Neglect? Personally, I had issues with my dad and need some extra "paternal" love. I'm sure a lot of people could relate, and it could also be for anyone who needs that inner-parental love and guidance. Thank you, and like this comment is you feel the same. Namaste. <3 🙂

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