- What's up everyone?
Welcome to Yoga With Adriene.
I am Adriene, and today on the channel
we have a very special special practice.
I'm super excited to share this with you
because it's for a great cause,
and I mean it from the bottom of my heart.
I'm so honored to be a part of this campaign
with St. Jude Children's Research Hospital
to raise awareness for childhood cancer awareness month.
In our yoga practice it's all about raising awareness,
raising awareness, and tending to the selves
so that we can tend to others.
So I thought in an effort to be a part of this
#ShowYourGold campaign and include
you in on this campaign and hopefully spread the word
about childhood and cancer awareness month,
we would all get on the mat and work on this area
of the body, the third chakra,
that's associated with the color yellow or gold
as I'm calling it.
And I've put on a couple of gold pieces today,
This is all real gold.
So that's why we're getting on the mat today
for a little Show Your Gold yoga.
So hop on the mat for a good cause,
open your mind, open your heart,
and let's get started.
All right, so we're going to begin on our backs today.
Take a second to stretch out
and just get settled in.
Any movement you wanna make here,
maybe reaching the arms up and over your head,
maybe pointing and flexing the feet,
rotating the wrists, anything that feels good.
Just kind of settling into the moment here,
dropping into the moment
so that you can enjoy your practice.
Maybe inhale and then exhale,
let go of the day thus far.
and exhale, let go of what's to come,
your to-do list and just kind of
settle into this moment here.
And when you're ready we're gonna bring the hands
to the area that we're gonna be focusing on today,
so one hand is gonna come just below the belly button
or the navel.
And then the other hand will come just above.
So essentially we have one hand on the lower belly
and one hand just above, right below the rib cage here,
in the solar plexus.
Spread your palms wide and then take a deep breath in
and exhale, relax your legs, your ankles,
your shoulders, your elbows down.
So if you're caught here go ahead
and relax everything down.
Then on your next breath in see if you can
breathe into your hands,
whatever that means to you.
Because we're working with the chakra today
and kind of stimulating the energetic body
there might be some things that I say that may
confuse you or throw you off especially
if you're new to the practice.
I encourage you to not get too caught up
in your mind and just see what you can do
with my prompts.
So the first one that we'll play with
is breathing into your hands
or sending breath to your belly.
So again you might think, "What does it mean
"to send breath to my belly?"
And so just explore that, whatever that means to you.
If you're familiar with belly breathing
or diaphragmatic breathing then you might
begin that now.
I'm just gonna begin to send some breath
to this area of the body where the third
chakra points lie.
So perhaps as you inhale you fill the lungs,
the abdominal wall kind of expands here
and perhaps you hold at the top.
So as you can see really stretching
that area of the body, maybe pausing at the top
and then using the exhale to release
So when you feel like you understand
what we're doing here, go ahead and turn
your gaze up towards the ceiling or the sky
and maybe even close your eyes.
We're just gonna play a little bit
with some belly breathing here again,
breathing into this area of the body
that we're going to stretch and stimulate
and strengthen and balance today.
At the very least you get a few, nice, long
smooth deep breaths
to calm your nerves,
to relax into the moment
and to help you choose
to enjoy your time with yourself
to make the most of your time on the mat
and to work in an empowering way.
This is the perfect practice,
or this would be the perfect sequence of poses
to really gift yourself with the sense of
connect to your inner power and
that unique divine power that's unique to you.
That is what this chakra is all about,
balancing your personal power
so that you can be confident
and so that you can be in a place
where you can help others and encourage that
in the world.
So just take a couple of more full belly breaths,
just playing and experimenting here,
even if you only get one good one.
And then we'll gently release one hand down
followed by the other,
and then we'll slide one leg up
followed by the other and we'll take a second here
to just wrap the arms around the shin,
so you know what to do here,
and rock a little side to side.
Little lower, the back of the body I love here
is you maybe draw circles with the knees or, again,
just rock a little side to side.
Find what feels good here
and then when you're satisfied
slide the hands to the backs of the legs
and we're gonna begin to rock and roll
front to back.
So even here we're gonna begin to activate
a little awareness which will then turn into
a lot of awareness in this area
of the third chakra.
From the solar plexus down below the navel.
There's a big conversation about where specifically that is.
I'll talk more about that on the blog,
but we're gonna just work with this area here.
So even from this place you can draw
the navel to the spine kind of activate
this area of the body and then begin your rock and roll.
Connect to a little playful energy here if you can,
try not to take it too seriously
as we rock front and back.
And then just notice if you've grown
soft in this area,
see if you can kind of activate it
by hugging muscle to bone,
and then of course finding your breath.
And then do one more.
And then when you rise up, lift up through your heart,
bring the soles of the feet together,
and the knees wide and we're gonna come to
a cobbler's pose.
This is a little reflexology moment.
This is also a little bonus to your yoga practice here
where we're gonna take the thumbs
right to the arches of the feet.
And this is the pressure point that's associated
with this third chakra that we're playing with today,
so we massage this area of the foot
and we stimulate the third chakra energy
and its principles.
And at the very least you just get a nice little
stimulation in the feet,
little foot massage.
And then when you feel satisfied bring the hands
to the ankles and sit up nice and tall here.
Draw the shoulders away from the ears
as you lift your heart,
take a deep breath in and a long breath out.
We're gonna take the ankles now and cross them,
nice cross-legged position here.
We call this sukhasana.
As we sit up nice and tall, palms on the tops of the knees.
Breathe in and breathe out.
Great, see if you can stack
your head over your heart
and your heart over your pelvis here.
We'll lengthen through the crown of the head
and lift up through the center channel.
So there's this energetic lift.
It's more than just sit up tall.
It's this kind of feeling the body with awareness
This upward movement or this kind of intention.
And then find places where you can also
ground and anchor, maybe in the elbows,
the shoulder blades, the tops of the thighs.
Now we're gonna move and groove
with a little spinal flex here,
and also stimulate this third chakra.
So what we're gonna do is move in a circle,
inhaling as you smear the heart forward.
And then we'll draw the chin to the chest
as you move around and back,
draw the navel to the spine and exhale
as you come through the center.
Again, inhale, coming forward.
And exhale, chin to chest as you come around
Now to really make the most of this you're gonna,
again, anchor some awareness in the space
between kind of the navel and the spine
and then the surrounding areas there,
so you might even try to move from that place in your body.
There's this image of the old fashioned
coffee grinder, moving around and round,
if you know what an old fashioned coffee grinder looks like
that might help you, as you really kind of move
from that place.
Also super awesome for the digestive organs here,
move with your breathe.
When you feel like you've had enough
reverse your circle and begin to,
maybe stretch through the elbows
and the shoulders and the neck.
See the beautiful thing about a home practice too
is you can kind of own it a little more maybe
than you would in public,
so find what feels good here,
get a little freaky.
And then we'll come back to the center.
Once again returning to head over heart,
heart over pelvis alignment.
Then join your palms together
and sit up nice and tall.
If you like to just set a quick intention
for the rest of your practice,
maybe connecting to
the deeper meaning here,
maybe why rolled out your mat today.
Then take a deep breath in.
Use your exhale to bow your head to your heart,
that mind intelligence to the body intelligence
to the heart.
And then we'll slowly come on to all fours.
So take your time getting there.
When you do spread your hands wide
like a starfish.
Wrist underneath the shoulders,
knees directly underneath the hip points.
Then inhale, and as you exhale press away from
your yoga mat, hollow thorough the upper back body,
and lift your knees, let them hover.
Now we're engaging the abdominal wall here, strong.
You might feel a little heat,
you might begin to shake,
just a couple of seconds more, use your breath,
find that fire in your belly, my friends.
And then just gently release the knees to the ground,
curl the toes under and send it up
to downward facing dog.
When you arrive, paddle the feet,
find what feels good to hear as you bend the knees,
one and then the other.
Then we'll go for a nice, slow walk up towards
the middle of your mat and then take a forward fold,
feet hip-width apart, grab the elbows,
rock a little side to side, you know what to do here.
I can see through my gold here.
Bend the knees as generous as you need to here,
keep breathing deep.
Then we're gonna slowly roll it up.
Pressing into the feet,
drawing energy up through the legs,
stacking the spine and then eventually
lifting up through the sternum.
Take a second to just get settled in
so you might draw circles with the nose,
if you have a creak in your neck,
you might move the shoulders one way
and then the other.
And then when you feel satisfied
send the fingertips behind interlaced,
draw the knuckles down and away with soft knees
and begin to open up through the chest,
kind of butterflying open through the front body,
but keeping the tailbone nice and heavy here,
so we're not here but here topped,
head over heart, heart over pelvis.
Then find your breath, begin to cultivate
a deeper breath here, you got it.
Maybe it's ujjayi breath,
maybe it's just some audible breath
to anchor your focus in.
Then slowly carve a line with your nose to look up,
and then exhale, break free of everything
and take it all the way down
to your forward fold.
Great inhale halfway lift,
nice flat back position here.
And then exhale bow, a little sun salutation.
So we're gonna step or hop the feet back to plank,
you got it.
Nice and strong.
And then lower all the way to the belly.
You got it.
Inhale, press in your foundation as you lift up
and open your heart.
And then exhale, float it down,
curl the toes under, press back up to that push up,
strong as you hug the lower ribs in,
then send it to downward facing dog.
Now anchor through the left heel,
inhale, slide the right leg up high,
and exhale squeeze the right knee in
towards your heart.
Little fire in the belly there.
As you step your right foot up
and we'll come into a nice, low lunge.
So feel free to lower that back knee, stretch it out,
and then moving to our first warrior pose.
We're gonna slowly lift the back knee up
and spiral on that back foot.
So as you pivot on the back foot
really pay attention to pressing
into that outer edge nice and strong,
then charge your left inner thigh
and keep the front knee bent
as you slowly rise up strong like a warrior.
So I wanna keep the front body lifted here,
wanna engage this area of the body
by dropping the tail down.
And for me it helps to widen the stance
a little bit here so I can find that power,
that lift here that feels
not forced but strong and lifted.
So if you're kind of forcing yourself forward
then you might look at your foundation
and see what you can do to find
this yummy lifted feeling up through the torso.
Then maybe the hands stay on the waistline here
or maybe we reach them all the way up warrior one.
Bend deeply in that front knee
and maybe give yourself a nice, wide stance here
as you inhale in.
Then exhale, relax the shoulders down.
One more breath here, you got it.
Pivot on the back foot, come to a nice, high lunge,
just one breath here, you got it.
So the back heel, lift it now, inhale in.
Exhale, rain it down.
So awesome everyone.
Plant the palms, slide the right toes back,
back to that strong plank where we engage
the abdominal wall.
You might rock front, your might rock back,
then you can lower all the way to the belly
and lift up cobra or chaturanga to upward facing dog,
move with your breath,
and then exhale to downward facing dog.
Big breath in.
Big breath out.
This time drop the right heel
and lift the left leg up high.
Inhale in and then exhale, squeeze the left knee up
and in towards the heart.
Step your left side up into your lunge
and then just take a couple of seconds here
to lower that back knee and stretch it out,
so you might rock a little front,
rock a little back.
Just notice what's going on in the lower body.
And then when you feel satisfied
lift that back knee, pivot on the back foot,
find your warrior one on the other side.
Again, stay connected, grounded to the earth,
charge through the outer edge of that back foot.
Engage your right inner thigh
and then we can bring the hands to the waist here,
opening up through the front body,
sinking into that front knee
or we can reach the arms up full warrior one.
Coming into your power here.
One more breath.
Then lift your heart so that you can pivot
on your back foot.
Right heels now lifted as you come to high lunge
for one breath.
Strong pose here.
Squeeze the inner thighs into the midline
and then exhale, release.
Awesome work everyone.
So we're gonna rock the back foot
up to meet the front from here.
If you wanna add a little vinyasa there, you can.
We'll meet in forward fold.
Take deep breaths.
Then on your next inhale halfway width,
and exhale bow.
Inhale, sweep the arms all the way up
and over head and exhale, hands to heart.
So we're gonna come to a nice, wide stance here.
Little standing wide-legged forward-fold.
So two big toes turn in,
we stand up nice and tall,
engage the legs.
So draw energy up through the knee caps here
so you can kind of engage your quads.
Sounds so fancy, "engage quads".
Then fix your gold, just kidding.
Then we'll inhale, send the fingertips out,
left to right.
Another option will be to keep the hands
on the waistline, so that's always a nice, grounding
place where can open up through this
area of the body, and breathe deep.
And then slowly we'll begin to tilt
keeping the heart open here
that stretch through the front body.
Just come halfway, see if you can create
a flat back position here.
This is tough.
Welcome that heat, that tapas,
and then exhale with control, my friends,
slowly release down.
We're gonna bring the left palm
to the center line here.
Press away from the yoga mat.
As you inhale send the right fingertips up.
Big breath in and then exhale back to center.
Right hand replaces the left,
and the same thing on the other side.
Left fingertips reach towards the sky,
shoulders draw away from the ears,
take a deep breath in,
and then exhale back to center.
Also the hands come left to right once again,
or to the waistline, and we use the power of the legs
to slowly come back up, leading with the heart.
More warriors, here we go.
Right toes turn out,
left toes turn in just a hair,
about 45 degrees.
And we're going for this 90 degree bend in the front leg
but eventually it may not happen today right.
So being in the moment, staying present,
and listening to your body and where it's at today.
So come to a nice, strong foundation
for warrior two.
And then bring one hand to your lower belly
and one hand to your lower back.
Ground through the back body
as you lift through the front body
breathe deeply and then send the fingertips
out left to right.
Strong focus here.
Connecting to that inner power,
that unique energy that's just totally yours,
some people call it attitude that you bring to the mat.
Then we'll find a different flavor, a different rasa
if you will as we reach the right fingertips forward,
flip the palm and then send it all the way
up and back.
The left fingertip's gonna travel to the
front of the right hip crease,
and we come into a little peaceful warrior here.
Big breath in.
Back to warrior two on an exhale.
Straighten through that front leg.
We're gonna turn the right toes in
and take it to the other side,
left toes out.
Then find strong footing here,
one hand to belly, one hand to back.
Think upward current through the front body
and grounding through the back body.
Stay curious in the legs.
So if you're an experienced yogi
you might enjoy slowing things down here
and just kind of carving through and
looking at the poses in a new light,
finding strength, inviting all those intrinsic
muscles along for the ride.
Get the picture.
When you're ready send the fingertips
out left to right.
Find your focus.
Remember your intention as you draw
your shoulders away and lift your heart up.
Big breath in.
Big breath out.
Big breath in.
Reach the left fingertips forward
as you flip the palm,
then draw big rainbows.
You sink into your front and then you send it back,
Maybe the right hand comes to the top
of the left hip crease here.
Just having a little fun.
Inhale in and then exhale back
to virabhadrasana two.
Strong here, don't give up, stick with it.
Then we'll straighten through the left leg,
turn both toes in once again,
and hands come to rest on the waistline,
catch your breath, observe your breath.
Notice how you feel.
So one final challenging warrior.
I encourage you, you should go at it
with just kind of a sense of humor,
We're going into warrior three.
So I'm gonna come in to warrior one here.
Right toes point forward.
I'm gonna swivel the left foot around and back.
So find your footing, find your foundation,
and we'll come to warrior one once again,
nice and strong.
Strong in the lower body, upper body nice and open,
lifted through the front body
and grounding through the back body.
You got it, here we go.
Spread the fingertips this time,
and then exhale rain the fingertips down
coming into a little variation here
to open up through the solar plexus.
We draw the knuckles down and away.
And then I'm gonna soften through that back leg
and just bring it halfway in.
Not watching the standing leg at all,
nice and soft here.
In fact I might even find a little bounce,
a little buoyancy.
Inhale in as you take your gaze forward, just to start.
And then exhale, charge through that left inner thigh.
As you lift it up send it towards the back end of your mat.
Try to level the hips here,
draw the knuckles away from the crown.
Eventually we draw the gaze slightly down.
And eventually maybe tucking the chin to the chest.
Active through the left foot here,
you can point it, you can go flexed
or yogi toes.
And then if you're feeling adventurous
break free and send the fingertips forward, up.
Lift your heart.
Breathe, breathe, breathe.
And then be brave, trust.
Step back warrior one.
Inhale, lift your heart.
We're gonna do the same thing on the other side.
Hands come to the waistline,
this kind of superhero pose here.
Turn the right toes in.
Left toes out.
Come to your warrior one on the other side.
So workshop it a little bit here.
Don't rush into the pose or kind of
the shape of the pose.
Really see what's going on in the lower body today.
Now let's have some fun, what do you say?
We come to our warrior one.
We find our breath again.
Then we'll rain the fingertips down,
interlace, opposite thumb on top this time,
and we draw the knuckles down in a way,
opening up through the chest.
Soften through that back knee as you step up halfway.
Soften through the standing leg,
find a little bounce, a little buoyancy,
send your gaze a little bit forward,
and then inhale in.
And on an exhale we lift the back leg up.
So maybe we're here with the big toe on the ground,
We can also use the wall here to play.
So there's a little time to play.
If you're feeling adventurous
you might break free with the fingertips.
And send the fingertips forward, up and away.
Find your breath.
And then back to warrior one.
Wherever you are we'll meet in one final warrior.
Breathe in and use an exhale to let it all go.
Come back to center.
And we're gonna heel toe,
heel toe the feet back.
Come to your mountain pose.
And then we're gonna bring the hands right
to the belly, just below the navel and just above.
Big breath in.
Big breath out.
I've a friend that says you gotta listen to your gut.
And that is kind of what balancing this chakra is all about.
Clearing out the blockages, knocking them down,
clearing out the cobwebs.
So that the energetic channels is meridian,
those knotties as we call them in yoga
are not plugged up.
The system is go.
And the energy that's uniquely yours
and true to you and serves you most can flow.
Then drop your chin to your chest, tickle it down,
and we're gonna come to a seat, yay!
Use your fingertips to guide you
and then send your legs out long.
If you wanna take a quick forward fold here
that might be nice for the back.
It's always nice for the lower back body.
And then we're gonna take that left knee
and hike it all the way up.
Take the right elbow, hook it into the left knee,
and then slowly, before you even
send the left fingertips back
we move into and twist it all.
Slowly lift up through the spine.
Imagine like you're hearing good news
the way you react when you hear something good or
smell something sweet.
So a nice, natural lift up through the spine
and then you can send your left fingertips back
and find a twist that feels good for you.
Hug the left knee in.
You might bring the outer edge of the right elbow
to the outer edge of the left knee.
Careful not to collapse into that back hand.
Breathe deeply here my friends.
Press into your right heel.
Then gently unravel.
We'll do the same thing on the other side.
Bring in the right foot up,
firming down through the left thigh bone here,
hook the left elbow to right knee
and then grow nice and tall here.
So really do the work in the spine
and then we'll send the fingertips behind,
but we're not putting all the weight there,
and we'll stretch.
Inhale, lift and lengthen.
Exhale, journey into your twist.
One more breath.
Then we'll slowly release.
Cross the ankles, come on forward.
We're to come to lie flat on the belly,
take your time getting there.
Then I'm gonna bend the right knee,
reach the right fingertips around
to grab the right ankle, flex the foot,
then the same thing.
Bend the left knee, reach the left fingertips around
and grab the left ankle.
Stay conscious through the neck here
so no crunching but also not a dead head here,
right, nice and aware through the neck.
Exhale, lift the soles of the feet up towards the sky.
Open your heart.
Then you might carve a line with your nose
to look forward.
But again careful not to crunch the back of the neck here.
Inhale in, exhale.
Lift the feet up towards the sky.
Rocking horse here.
Use your breath to literally move you here.
Awesome, take one more breath.
You got it.
And then exhale, release everything.
Also, come back to all fours.
Take a child's pose, knees together,
Take a rest.
Gently we'll come back to all fours,
swing the legs to the right,
and then come back through to seated.
This time we're almost done.
This time we're going to really activate
your center, your core.
Find your core power, that power from within.
I feel like a lot of times we come into this pose
with a sort of dread.
I know I did for many years.
And now it's so empowering to just play within it.
So we're gonna do it in different levels here
First find that beautiful lift in the heart
that you've had the whole practice.
Move your shoulders, lengthen up through the spine.
Go ahead and grab the backs of your hamstrings,
next to your thighs.
And then lift the shins parallel to the ceiling
one at a time rocking back,
but you can go ahead and hold your group here.
It's not cheating.
Then a little bit of energy through the feet here
so they're not dead, right?
Really alive, creating a full body experience.
Keep the hands where they are especially
if you feel that tremble even here.
Otherwise we might reach the fingertips forward.
If you still feel like you could go a step further
and you wanna play.
You'll inhale in, exhale, reach the fingertips up
and push the heels out.
Inhale back to center,
exhale, press it out.
Inhale, back to center.
You could take the fingertips out.
And one more time.
We'll meet back here.
Rock back on the soles of the feet,
and then enjoy a slow roll all the way down.
Awesome, my friends.
Go ahead and center yourself on the mat.
One last twist here as we send the fingertips
left to right.
This is one of my favorite postures.
We hug both knees up towards the heart,
scoop the tailbone up,
and we're gonna finish with a little recline twist.
So we have a big Texas T here in the arms.
The neck is nice and long.
We inhale in and we exhale,
send the legs to the left hand side.
Allow the weight of your legs to drop,
maybe wring the left palm to the outer edge of the
right leg where I am showing my gold here.
Maybe you rock gently onto the right ear.
And then I invite you to relax,
to let go.
Begin to cool it down.
Slowly we'll roll back through center,
take a deep breath in and use an exhale
to melt the legs to the right.
Finding what feels good here.
And then melting back to center.
Once again baddha konasana.
This time recline.
So we wring the soles of the feet together
and the hands to the belly.
So we started with belly breathing.
We're gonna end with breath of fire.
So also in a nice, like a passive stretch here for
the lower body, the hips especially.
So if you need to practice and your hips are really tight
feel free to take breaks.
Or you might draw your toes towards
the bottom edge of your mat, create a little more space.
There's always options.
Here we go.
Drawing the navel and on the exhale we inhale.
Exhale, draw the navel in.
Exhale, keep that pump going.
So we chested enough,
but you've never done a kapalbhati breath reclined,
those of you who are experienced yogis.
I like reclining and doing that breath.
It's so different.
You feel the heat just kind of creep up
on the forehead around the hips
and in this area of the body, believe it or not.
So if that was something that excited you
you can repeat it now on your own.
If it was too difficult to do lying down
you can sit up and try it again.
Or perhaps you're ready for your savasana
to cool down, in which case, we'll slide
the right toes down, down, down, down.
Followed by the left.
Take a second to windshield wiper the legs.
And then we'll release the right arm to the side,
palm face up, followed by the left,
and then we'll press into our elbows,
press into our head and lift the chest,
the sternum, the solar plexus, everything,
up, up, up, up.
Crawl your shoulder blades underneath you
and then relax everything back down.
Can take your gaze off the video now my friends.
Take a big breath in and exhale, let it go.
Gorgeous practice, my friends,
just take a quiet moment here.
Then gently begin to deepen your breath
one last time.
We'll hug one knee in then the other.
If time allows you might stay in savasana
a little bit longer.
Otherwise we'll cross one ankle over the other,
grab the outer edges of the feet,
and rock up one last time.
We come to that cross legged position.
We wring the palms together at the heart
and we bow to seal the deal.
All right, my sweet friends,
awesome job, awesome work.
Thank you so much for sharing your practice with me
and thank you so much for helping me
spread the word about childhood cancer awareness month.
All right, if you're interested in doing more
I invite you, I encourage you to go to the
Show Your Gold website.
Join the campaign.
If there's a run or walk in your area
you might wanna participate.
If you can make a donation, you might wanna do that,
or you can just show your gold through social media
and help spread the good word.
Thank you so much for sharing your time and energy with me.
Take good care.