Up Your Connect | Yoga With Adriene

Up Your Connect  |  Yoga With Adriene

– Hi everyone and
welcome to Yoga With Adriene. I’m Adriene and this is Benji
and we have an awesome practice today to help you carve out a
little time and space to connect with what matters most. So hop into something
comfy and let’s get started. (gentle music) Okie-doke my friends
all over the world, thank you for being here. Let’s begin in a nice,
comfortable position of your choice. Let’s just take a
moment to get settled in. Take a moment to just
bring your awareness to your shoulders to start. Relax any
tension in the shoulders. And then begin to
sit up nice and tall, erect through the spine. And as you’re ready,
we’ll bring the hands together Anjuli Mudra at the heart. Okay. Close your eyes. Gently tuck the chin and begin,
just hang with me, okay? Begin a slow and
reverent bow to your heart. So the chin
drops slow and steady. Head to heart. Connect. Begin to notice the
quality of your breath without any judgment. Breathe. Inviting more conscious breath. In and out.
Just nice and easy. Allow the breath to come first as you press the palms together. Connecting mind and
body through your breath. Then set a little
intention for our flow here. Something positive. Something that will serve you in
the present moment here today. Then inhale in. As you exhale,
imagine it already so. Confirm it. (exhales) And then we’ll open the eyes, lift the corners of the
mouth just slightly. Just give it a go. And we’re gonna come
forward and all the way up to Downward Facing Dog.
So nice and slow. Really, really slow. Bent knees for
this Downward Dog. Take your time. So you’ll come
through all fours. Try to hold on to
that inner smile as you send the hips up high. And we’re just gonna start
to stretch it out here in Downward Dog and notice what changes when you
send your hips up high. Above your heart. And notice what changes with
your breath in particular as you bring your heart over your head so an inversion. (clears throat) Excuse me.
(laughs) Who let this girl teach
yoga on YouTube? Okay. But seriously all jokes aside, use this moment
to really check in. What changed when we
came to this inversion? Did you start to kind
of get a little panicky? Judgmental? And can you bend the knees, pedal it out and start
to deepen your breath. Lean into the
present moment, connect. Cool, then
slowly lower the knees. Bring them as
wide as your yoga mat. Bring the toes
together and send the hips back. Extended Child’s Pose. Melt your heart down. Take a deep breath in. Long breath out. Then on your next inhale, you’re gonna carve
a line with your nose, lift off the elbows,
come all the up, look forward. And then exhale,
round through the spine, send it back,
Extended Child’s Pose. Again, inhale,
tug the hands back, energetically
press into the toes. Come forward. And then exhale,
rounding through. Hips all the way back. So you’re gonna
create a little groove here. Inhale, find the fluidity
once you get the structure down. Inhale, rise up. Exhale, rounding through. Inhale, drop the belly. It’s like you’re sliding
underneath something and then you lift up. And then rounding
through and back. And one more,
inhaling to come forward. Smile, exhale, round through. And then inhale, come all the
way back up Tabletop Position and then all the way back
up to Downward Facing Dog. Now just take a
couple breaths here. Find soft bend in the knees and
a little fluidity in the spine. So you’re gonna catch a
little wave in the spine here. You can peek at
me if you need to. Just noticing and then
we’ll slowly look forward, step one foot up
and then the other, rag doll. You’re doing awesome.
Shake the head a little here. Clasp opposite
elbow if it feels good. Careful not to
clench through the toes. One more cycle of
breath just to stretch and ground through the feet. Oh, let go of the day thus far
so that when you rise up you can feel lighter and really connected
to the present. Whatever that means to you. So here we go,
releasing the arms, tucking the chin,
grounding the feet, engaging through the
legs as you slowly roll up. And as you stack
up through the spine, lift your sternum, draw the shoulder
blades together, and if you can without
looking draw your feet together, really together, Tadasana. (clears throat) Check in with
your energetic body. If you’ve been practicing
with me for a while, connect. Find that loop, that lift
up through the front body. That grounding
through the back body. And then here we go, everybody all together all
around the world, big breath. Reach for the sky.
Big stretch. And then exhale, big surrender. All together now, Forward Fold. Inhale, halfway lift, long neck. Beautiful, exhale.
Soften and surrender. Nice, Benji. Plant the palms,
step the right foot back. Step left foot back. Plank Pose or Half-Plank. Inhale to shift forward. Exhale, lower all
the way to the belly. Inhale, Cobra, lift your heart. Sync up with your breath.
Connect, exhale, release. Curl the toes under, lift up,
Plank or Half-Plank. You got it. Exhale, Downward Facing Dog. Inhale to bend the knees,
look forward. Exhale to step up to the top. One foot then the other. Bring the feet together,
arch to arch. Inhale, halfway lift. Find length. Exhale to soften and fold. Inhale, reach for the sky. Rising up, big stretch. Exhale, all together again,
surrender down to the earth. Inhale, catch a wave here. Halfway lift. Exhale, soften and fold. Plant the palms. This time step the left foot
back, then the right. Plank or Half-Plank. Inhale, shift forward,
look forward. Exhale, belly to Cobra. Moving with your breath. Inhale, rise up,
Plank or Half-Plank. Exhale, Downward Facing Dog. Inhale, bend the knees. Look forward. Exhale, step to the top.
Feet together. Inhale, rise up, halfway lift. Exhale, soften and fold. Inhale, root to rise here.
Reach for the sky. Create a full body
experience and then exhale, hands come together
and down to your heart. Pause. Capture this energy,
this experience, whatever’s going on,
breathe, connect. Whatever that means today. Good. Dig into the heels, lift the
sternum to the thumbs lift that corners of the mouth.
Find that little inner smile. Lift it up. Relax your shoulders. And inhale, reach for the sky.
All together now. Exhale, big surrender, all together with
people all over the world. You’re not alone. Inhale, halfway lift. We got this.
Exhale, soften and fold. This time plant the palms,
step or hop the feet back. Be mindful. Inhale to shift forward,
look forward. Connect to your center as
you lower belly to Cobra or Chaturanga to Upward Facing Dog. Use an inhale
to lift your heart. Lift the creases of your mouth. And then exhale to make your
way back to Downward Facing Dog. Inhale, bend the knees. Carve a line with the nose,
look forward. Exhale to step or
hop or float to the top. Inhale, catch a wave. Halfway lift, long,
beautiful spine. Exhale to fold. Inhale, root to rise. Reach all the way up.
Big stretch. And then exhale, big
surrender all the way down. Nice. Inhale, halfway lift. Lengthen. Exhale, soften and fold. Plant the hands,
step or hop it back, Plank or Half-Plank. Upper arm bones rotate out,
shift forward, look forward. Connect to your core as
you lower belly to Cobra or Chaturanga to Upward Facing Dog. Use an inhale to
lift the sternum up. Smile. And use an
exhale to journey back. Adho Mukha, Downward Dog. Claw through
the fingertips here. Bend the knees. Then inhale, carve a line,
look forward. Exhale, step, hop,
float to the top. Inhale, halfway lift. Really reaching
through the crown. Exhale, soften and fold. You’re doing great. Moving with the breath, inhale,
reach for the sky. This time really
spread your fingertips. And exhale, hands to heart.
Nice work. Inhale in. Exhale to empty everything out. Good, inhale lots of love in. Exhale, relax the shoulders,
empty everything out. And filling the cup, inhale,
reach for the sky. Exhale, surrender
and bow all the way down. Inhale, halfway lift. Nice length in the neck. And exhale, soften and fold. Bend the knees, plant the palms. Step or hop it back. Plank or Half-Plank. Belly to Cobra or
Chaturanga to Upward Facing Dog. Move with your breath. Use an inhale to rise up. And then use an exhale
to guide your way back. Downward Facing Dog. Try to stay really
present in all of these. Not just do the
same thing every time. In Downward Dog this time you’re
gonna turn the two big toes in. Claw through the fingertips,
bend your knees slightly and melt your heart towards
the tops of your thighs. Beautiful. Then start to drop the heels. Doesn’t matter how
close they come to the earth. Just the intention
of dropping down. And then inhale, lift
your right leg up high. Exhale, shift forward,
knee to nose. Squeeze and lift
Upper body’s in Plank. Inhale, kick it up. Right toes to the sky. Inhale, shift it forward. Squeeze and lift,
upper body’s in Plank. And right inner thigh
lifts up as you extend, Three-Legged Dog. Good, last time, claw
through the fingertips, shift it forward,
building strength. Beautiful, inhale,
lift it all the way up. This time you’re
gonna bend the right knee, stack right hip
over the left hip. Now drop your right
shoulder down in space. We’re here for three,
you got it. Melt the heart back,
drop the left heel. Two, nice. On the one, slowly, gently swing
your right knee all the way up and through to
a nice, low lunge. Back knee can be
lower or lifted here. You’re gonna inhale, catch a big
wave as you power through that strong front foot.
All four corners are rooted. Reach up,
Crescent Lunge or high lunge. You’re either here or here. Pull the right hip crease back,
big inhale, smile. Exhale, rain it
all the way down. Plant the palms,
step the right toes back. Belly to Cobra or
Chaturanga to Up Dog. Moving with your breath. No rush. Find what feels good. Waking up the body. Working to stay really present. Be considerate. Turn the big toes in. Upper arm bones rotate out. In your Downward Dog
take a deep breath in. And a long breath out. Good, anchor the right heel. Inhale, lift the left
leg up high, you got it. Inhale. Exhale, hug the lower ribs in
as you shift forward, squeeze. Knee up towards
your heart center. Good, inhale, kick it back. Three-Legged Dog.
Claw through the fingertips. Exhale, shift forward,
you got it. Inhale, Three-Legged Dog,
kick it up. Exhale, shift forward. Inhale, kick it all the way up. And then we’re
gonna stack the hips here. Left over the right. Try to press into
both palms evenly. Breathe, welcoming that heat. Building strength, you got it. And then nice and slow, as if
you’re moving through water, you’re gonna
bring your left knee all the way in nice and slow.
Controlled movement here. And then step it all the way up. If you have to use your left
hand to bring that leg up, good, do it! Then back knee can be lowered or
lifted but take responsibility for your experience here so
find a nice strong foundation. And then when you’re ready
squeeze inner thighs to the midline and we’ll slowly
take the arms all the way up. Back knee lowered or lifted. Inhale, full expression,
your version. Connect, lift your chest. Exhale, one more breath,
big inhale. And exhale, rain it down.
Awesome, beautiful. Last vinyasa, plant the palms,
move with your breath here. You got it. We’ll meet in Downward Dog. One big breath in. And then on an exhale you’re
gonna slowly lower your knees, bring them together,
really together. Paint your yoga
mat all the way back. Fingertips reach back and we bow forward down into Balasana.
Beautiful. Find your breath.
Connect to your…soul. The voice of your spirit,
your breath. Let everything go. Take some big,
loving sips of air here. Try to give your
thinking mind a break. You might feel your
heart beating, pumping. You might notice the rise and
fall of your back body as you breathe in and out. Snuggle inward. Notice how you feel. We’ll take three
more quiet breaths to simply connect with what is. Nice work.
Way to lean in. Nice and slow you’ll gently
bring the palms to the earth. Let them guide
you all the way up. You’re gonna come
through back to a nice, comfortable seat.
Take your time. When you arrive
there sit up nice and tall. Coming into a
little meditation seat. And you have options.
You always have options. You can pause the video after
it ends and set a timer and sit here for two minutes quietly. You can lay down for Shavasana for two to ten minutes quietly. Or if you have to
get on with your day, we totally understand. Way to take some time
to connect to your breath, to your body,
to your mental state, your emotional state.
(clears throat) You’ve done a good job. As you’re ready, bring the
hands together at the heart. Take one more full,
conscious breath in. Then one beautiful
extended exhale out. Gently bow your
chin to your chest. And we close by saying… Namaste. (gentle music)

100 comments on “Up Your Connect | Yoga With Adriene

  1. Yoga With Adriene Post author

    THE HARDEST PART is taking time for yourself. It is not selfish – it's vital. The world needs you at your best. Take 20 minutes today to connect to what matters most.

    Let me know how it goes in the comment section down below!

  2. Zuza Smith Post author

    Loved this. These 20 minute routines are perfect, so easy to fit into my day. 10 minutes feels too short and 30 minutes too long so very pleased to see more 20 minutes ones. Namaste

  3. Dana Cooper Post author

    Fast paced video, but I felt like my body did work and that I was able to check in with my breathing a lot. I love this channel! Thanks, Adriene!

  4. Nor Organa Solo Post author

    This was a great class to check back into my focus. But as someone with an inquiring ADHD mind wants to know, is it possible to have a specific Yoga Class for people with ADHD. I think it will be great for ADHD warriors to A) Get into Yoga and B) have something to go to when they really cant concentrate. Thanks Adrienne really love your classes,.

  5. Austin Sushel Post author

    9:12 am, Sunday morning, back porch, under the maple tree, sun kissing my face, birds singing, breeze sighing…. thank you Adriene!

  6. TheWheelhouse EnergyCenter Post author

    I love you Adriene. Thank you from the bottom of my heart for all you do xoxo

  7. Julia Holman Post author

    This was the gentle strength I needed to find in myself today. Thanks you Adriene xx

  8. Kelly B. Post author

    That was wonderful! It was so good to get a reminder about breathing this morning, and about being connected to everyone who practices with Adriene. Namaste, everybody!

  9. miszenkin Post author

    My first time commenting on your video. Just wanted to say "Thank you" for what you do, Adriene, and say "Hi" to fellow yogis. Important thing to remember that doing yoga and meditation is not enough if you don't live in accordance with your feelings and your "truth". Be true, to yourself. first and foremost and then you will see how the bliss will fill your life. Maybe these words will help somebody who will need to read them today.

  10. Rio Mae Blanco Post author

    Just connect ๐Ÿ˜Œโœจ Thank you Adriene and namaste ๐Ÿ™๐Ÿป๐Ÿ’—

  11. cabananabana Post author

    powerful and healing practice, I ended it with a meditation and now I am ready to start my day with positivity. thank you

  12. Stephanie Morand Post author

    I woke up this morning feeling disappointed in people but I took time for myself and today's video helped me feel calmer. I now need to remember to breath throughout the day when disappointments start accumulating. Thank you Adriene. If you ever want some refreshing Northern air please know that you are always welcome ๐Ÿ™‚ #Wethenorth

  13. Marielle Duprรฉ Post author

    I really loved this one! Bookmarking it for sure. Packs a nice little punch in 20 minutes, and something about the flow made it extra easy to link movement & breath for me.

  14. Linda Scott Post author

    Thank you Adriene – on international yoga day in Sydney Australia – we love you. Duncan and Linda XX

  15. Terri Plant Post author

    Woke up in Jerusalem and celebrated International Yoga Day with Adriene and all my brothers and sisters around this beautiful big world we call home for a time. Thank you Adriene!!!

  16. Pavithra Sarah Post author

    I'm gonna connect๐Ÿ˜with you Adriene, people all across the world and myself doing this yoga practice on this international yoga day as you said…. Find What Feels Good… Spread the Loveโ™ฅ๏ธ spread the Positivity

  17. Liz Beardmore Post author

    A great flow, although my energy was spent after the main flow! Thank you Adriene xx Namaste ๐Ÿ’Ÿ๐Ÿ’Ÿ

  18. susie russak Post author

    perfect practice for international yoga day! thanks again Adriene for connecting me with the universe and with myself. endless love and appreciation for you and your vision and commitment to US

  19. Gill Smith Post author

    For Day 21 (summer solstice ๐Ÿ˜Š) of EMBRACE, we return to this flowing workout. 20 mins go so quickly ! Again it really got my heart pumping, I could hear yours in my Airpods ๐Ÿ˜ ! This practice also helps strengthen my arms in downward dog I really feel it but I breathe through ๐Ÿ‘๐Ÿป feeling good, now for breakfast ๐Ÿ˜‹ see you tomorrow on the mat Adriene ๐Ÿง˜๐Ÿผโ€โ™€๏ธ๐Ÿง˜๐Ÿปโ€โ™€๏ธ๐Ÿ’ž๐Ÿ™

  20. V Brew Post author

    Happy International Day of Yoga from beautiful Yorkshire, UK. The light in me honours the light in you. We are all one.

  21. Helena Swanstrรถm Post author

    Happy International Yoga day ๐Ÿ•‰ connecting from Norway ๐Ÿ‡ณ๐Ÿ‡ด namaste ๐Ÿง˜โ€โ™€๏ธ๐Ÿ˜Š๐Ÿ’œ

  22. zawadiyauhuru Post author

    Awesome! This felt very uplifting. ๐Ÿ™‚ Happy International Yoga day to all you yogis out there. Namaste.

  23. Virginia Hormaeche Post author

    Such a beautiful flow, thank you. Happy international yoga day, sending lots of love and connection from Barcelona

  24. Dulma Yapa Post author

    Day 26. Happy international yoga day, everyone! Feeling privileged and utterly blessed to be a part of such a wonderful community. So much gratitude to you Adriene for all the love, kindness and wisdom you have created with your teachings here. I cannot write in a comment just how much you have changed my life for the better โค

  25. Isis Santos Costa Post author

    Extremely happy to be back after some days โœจโœจโœจ
    Having embraced immense changes, life got to a pleasant crazy pace, but one cannot skip yoga without feeling it
    I was needing a session like the air โœจโœจโœจ
    Grateful ๐Ÿ˜Š๐Ÿ™โค๏ธ๐ŸŒŸ
    Thank you for this precious time
    Namaste ๐Ÿ˜Š๐Ÿ™โค๏ธ๐ŸŒŸ

  26. Anna M Post author

    Made the commitment to do this practice alongside everyone else celebrating International Yoga day. This morning I did my practice with 100 other people and it felt invigorating! Namaste

  27. Donna K Post author

    Lovely energizing yet relaxing practice, Adriene. Thank you so much for bringing us all together for yoga. Thinking of everyone around the world! So blessed to be able to say Happy International Yoga Day from the island of Nantucket in Massachusetts, USA. Namaste.

  28. Diane Severson Mori Post author

    I did this one by accident a few days ago and was so pleased that I did chataranga to cobra without flopping, every time and THEN I went on to do the core work from down dog without quitting! Woot! Go me! Not so today, but I blame it on the vaccine I got in my arm day before yesterday, getting my period yesterday and a headache (totally unrelated!). Felt so connected despite the weaker result. Thank you Adriene for helping me through a process!! Greetings from the UK!

  29. Angelina f Post author

    Felt amazing, did a little meditation afterwards and felt so connected <3 Thank you so much, bless your soul ๐Ÿ™‚ Happy international yoga day everyone and happy music day here in France ! Lots of love and Namaste

  30. Giulia Rindoni Post author

    Awesome practice! Happy International Yoga Day, my sweet friends all over the world <3

  31. Natasha S Post author

    So thankful for the YouTube algorithm that placed this video in my recommendations… No better day than today for this wonderful practice ๐Ÿฅฐ๐Ÿฅฐ๐Ÿฅฐ

  32. Doe Savage Post author

    Happy International yoga day! Getting ready to do the Asana! Also starting dedicate this morning!! Wishing you a blessed day. ๐Ÿ™๐Ÿ˜Š๐Ÿ’“ PS connecting via Portland Oregon ๐Ÿ˜ŠโœŒ

  33. Donโ€™t worry Be hippie Post author

    Just finished this video and it was great! I had an awesome time <3 thank you Adriene for all your amazing videos and inspiring us to do this together today! Iโ€™m so glad I did it ๐Ÿ™‚

  34. Anika Pareja-Tifft Post author

    A beautiful practice! Happy international Yoga day to everyone! So much love โค๏ธ Namaste ๐Ÿ™๐Ÿผ

  35. Annalena Kubinger Post author

    Came back for this on International Yoga Day 2019 โค I love how we all connect all around the world and "through time"

  36. Jessica Decker Post author

    Beautiful Friday morning practice. Thank you Miss Adriene. Have a wonderful weekend everyone. Namaste!

  37. Wendy GivingbackDavis Post author

    A very Happy International Yoga Day! ๐Ÿ™‚ Warm greetings from the Czech Republic! NAMASTE <3

  38. Sasha Carey Post author

    Happy International Yoga Day everyone! ๐Ÿง˜๐Ÿผโ€โ™€๏ธ ๐Ÿง˜โ€โ™‚๏ธ ๐Ÿ’• Connecting from New Zealand ๐Ÿ‡ณ๐Ÿ‡ฟ. Sending my love and feel good vibes out to all you beautiful people โค๏ธ Namaste ๐Ÿ™

  39. Kelli C Post author

    Happy International Yoga Day <3 So happy to be a part of this and absolutely love your page and presence Adriene, Thank You!

  40. Marva Bayer Post author

    I connected from Phoenix, AZ! ๐Ÿง˜๐Ÿผโ€โ™€๏ธ๐Ÿ™๐Ÿผ๐Ÿ˜Ž๐ŸŒด๐ŸŒต

  41. Lori Ann Domingue Post author

    ๐Ÿง˜๐Ÿผโ€โ™€๏ธI connected in Fort McMurray Alberta Canada ๐Ÿ’•

  42. Andrea Williams Post author

    Just about to start this practice on International Yoga Day 2019, namaste ๐Ÿ™๐Ÿป to everyone practicing with me โค๏ธ ๐Ÿงก ๐Ÿ’› ๐Ÿ’š ๐Ÿ’™ ๐Ÿ’œ

  43. Sarah Kilgallon Post author

    This was a challenge today, the mental part of the practice. Some days my head and heart are fired up and itโ€™s hard to chill out. So thanks for the nudge to do just that ๐Ÿ˜‰

  44. Stephane Rousselot Post author

    Happy international yoga day ๐Ÿ™๐Ÿง˜โ€โ™€๏ธ!! I connected here from France ๐Ÿ‡ซ๐Ÿ‡ท !!

  45. christopher pesqueira Post author

    Beautiful practice with beautiful yogis! Happy Solstice and Yoga Day! Namaste!

  46. Gabriela F Post author

    Happy International Yoga Day and Solstice!! Connecting from Argentina here. Day 21 of Embrace in!

  47. Vanessa Morris Post author

    I just finished today's connected practice and I really enjoyed it, hope everyone had a wonderful international yoga day and practiced like no ones watching, love u guys and you too Adriene, NAMASTE TO EVERYONE ๐Ÿ’•๐Ÿ’ž๐Ÿ’“๐Ÿ’—๐Ÿ’–โคโค๐Ÿ™๐Ÿ™

  48. D a w s a c Post author

    EMBRACE day 21

    Itโ€™s vital to connect with reality and be in check of your surroundings. What is also important and often misunderstood and sometimes neglected, is the connection of the world within you. Success, however, is the never ending act of balancing it out.



  49. ren Bowen Post author

    Happy International Yoga Day from Toronto! That was wonderful….thank you Adrienne. Namaste

  50. Eric Allison Post author

    I love the whole bend your knee, stack your hips from a three legged dog move. Connected in the hands, great stretch in the side body, controlled. Thanks!

  51. Ann Miller Post author

    I hope all of you had a happy interantional yoga day. I was connecting to the kula and you Adriene, while practicing and connecting with other girls in my town. Have a nice weekend. We stay connected ๐Ÿ™‚

  52. Meltem Ayfer Post author

    Muslumanlara yazdฤฑฤŸฤฑn yorum iftiraydฤฑ hiรงbir mรผslรผman pislik deฤŸil tamammฤฑ tarih รงalฤฑลŸฤฑnda รถyle yazฤฑn yorumunuzu

  53. Sal Gordillo Post author

    I just want to thank you with all my heart I love you to Benji Adriene your One of a kind I like the way you relax my mind Love always๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐Ÿ’

  54. David Post author

    Well it's just dawned on me at the end of this practise, Adriene gets me all hot and bothered by all the postures during this video and a on cool English summer's morning, I'm grateful ๐Ÿ™‚ Benji is chilled in the corner, its yin and yang in perfect harmony. This session has definiately brightened my morning, Thanks Adriene ๐Ÿ™‚

  55. Kayla Finup Post author

    I donโ€™t think there is anything that could make me love this particular practice any more than I do!!! Nothing but thank you for this!๐Ÿ’œ


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