Anchor In Hope Yoga Practice | Yoga With Adriene

– Greetings friends
all over the world. Welcome to Yoga with Adriene. I’m Adriene and this is Benji
and today we have an awesome practice that’s gonna ground
you and help you feel good, anchor you in hope. Let’s get started. (gentle music) Okay my darling friends,
let’s begin standing today at the top of the mat. Right away, start to
ground through the feet. Press into all four corners. So awareness
through the whole foot. And then gather some
energy up from the earth as you stand up nice and tall. Thank you for sharing your time and your practice
with Benji and I. Peace, Benji.
(chuckles) Let’s make it a good one. So right away with
the deep breaths, here we go. Inhale to reach for the sky. Big stretch. Exhale, forward fold. Bend you knees. Inhale, halfway lift. Exhale, soften and bow. Go right back up
the way you came. Big inhale, big stretch. And exhale, hands resting
gently down at your sides, Mountain Pose. Once again,
big inhale, big stretch. Reach for the sky. Exhale, bend your knees,
forward fold. Inhale, halfway lift. Take all the
wrinkles out of our neck. And then exhale
to bow again, fold. Back up towards the sky. We reach, we breathe. And then exhale, Mountain Pose. So take a moment
here to close your eyes and continue to
deepen your breath. Today’s practice
invites us to ground, to anchor. And as you draw the shoulder
blades together see if you can lift your heart a little more. And what if I invited you to whisper quietly to yourself, “I trust.” Because for me a
connection to trust, trusting yourself, trusting the
things outside of you that you can’t control is what
really helps me spiral back to this essence of hope. So quietly whisper
to yourself, “I trust.” And then when you’re
ready open your eyes and let’s move with that. Inhale, reach for the sky. Exhale, forward fold. Inhale, moving with the breath,
halfway lift. Long neck,
beautiful length in the spine. And then exhale to
fold it all the way down. This time, here we go,
plant the palms, step your right toes back and
then step your left toes back. Nice wide base here today. So press away from your yoga mat
for this plank and even though you have a strong base,
strong foundation, see if you can use your
breath to find a little ease, a little Sukah. Good, then inhale
to lower the knees first and then melt down to the belly. Exhale, press into the tops of
the feet on your next inhale. Rise up, Cobra. Your version so it
could be a Baby Cobra, it could be a higher Cobra
but warm up the body slowly and careful not to bring the
shoulders up to the ears. Keep it nice and spacious. Then after a couple
breaths here, soften. Forehead back down to the earth. Curl the toes under. Press back up to all
fours or a full Plank. Again, nice wide base. And then bend your knees,
and everyone, make your way up to
Downward Facing Dog. Hips reach up high. Heart melts towards
the tops of the thighs, breathing deep. Nice, then inhale in here. Exhale, stick the tongue out,
look towards your third eye. Lion’s Breath. One more time, inhale in. Exhale, Lion’s Breath,
tongue out. On your next inhale,
lift the right leg up high. As you exhale, step it all the
way up into a nice low lunge. From here, you’re
gonna pivot on the back foot. Inhale, rise up, Warrior I. Taking it right back down, exhale all the
way to your lunge. Beautiful. Inhale, right fingertips
reach towards the sky. Left heel reaches back towards
the back edge of your mat. Big open twist. And then on an exhale,
bring it back down to the earth. Good, from here
take the right toes back. Nice wide base here so
toes nice and wide in Plank. Inhale in. Exhale, just the knees lower. Great, inhale in again. Exhale, lower all
the way to the earth. Inhale, Cobra, your version. Exhale, flowing with the breath. Release. Inhale up to all fours or Plank. Trust your instincts. And then exhale
Downward Facing Dog. Lion’s breath,
here we go, inhale in. Exhale, tongue out, look up. Once more, inhale. Exhale. Inhale, lift the left
leg up high, you got this. Exhale, all the
way up to your lunge. Pivot on the back foot. Strong connection
to your center, your core as you inhale.
Rise up, Warrior I. And then exhale with
control all the way down. Great, going into that
open twist, here we go. Inhale, left fingertips
reach up high. Little detox.
Exhale, bring it down. Sorry if I said exhale
twice there. I’m not sure. Plant the palms, step the
left toes back, just breathe. Just breathe. Nice wide base in this Plank. This is the last one,
you got it. And then lower the knees down. Belly to the earth, have fun.
(sighs) And then when
you’re ready Cobra, inhale. Exhale. Awesome, from here you’re
gonna press up to all fours. Great, if you need a
little break in the wrists, you can rotate the wrists
one way and then the other. And then when
you’re ready once again, set yourself up
with a nice strong base. And we’re gonna inhale,
just send the right leg out. Just the right leg. Exhale, hug into the midline. And then in your
next breath in, inhale, reach the left fingertips out. And on the exhale
hug to the midline. Left thumb is up,
left pinky down. All of your right toes are
pointing down towards the earth. Good, inhale in. Exhale, reel it in,
knee to nose. Little core activation,
beautiful. Inhale, extend. Exhale, try to really
target the core here. Reaching it all in,
squeezing, lifting. And then inhale, extend. Exhale, round it through. Lifting up with your
center and then take it out. And then slowly release
and switch to the other side. Inhale, extend the left leg out. Exhale, connect to your core. Hug through the midline. Inhale, send the right arm out. Exhale, just set it. Good, then when
you’re ready, check in. Right thumb towards the sky, right pinky down
towards the earth. All of your left
toes spiraling down. Lift from your left
inner thigh, a little higher. Target that glute. And then here we go, inhale in. Exhale, reel it in
towards the center. Round your back. Inhale to extend,
spread the fingertips. Ooh, exhale, chin to chest. Inhale nice and slow,
careful not to rush it. Exhale, reel it in. Inhale to extend. And exhale to release. You did awesome. Bring the big toes together,
knees wide. Send your hips back. Rest your sweet little heart
on the ground and take a moment here to just relax. Breathe, close your eyes. And just relax. I wiped my mat down with a
little lavender prior to this so I’m taking it all in now. And if you ever wanna give
that a try in a future practice, it’s a good idea. Just a nice
little gesture of love. And if you don’t have
that or access to that, don’t you worry.
Think it’s not that great. Alright, take
one more breath here. And then when you’re ready,
slowly begin to rise back up. Back to that Tabletop Position. Press away from the yoga mat. And here we go,
this time inhale, keep the right knee
bent as you lift the right toes
up towards the sky. So right glute is turned on here
and in fact we’re gonna do some baby pulses here just to
check in with that muscle. So baby pulses,
you can take your right foot up towards the sky, right toes. Just baby pulses. Feel free to peek
at me if you need to. Now, I’m using that connection
that I established earlier in the vinyasa to keep
my midline hugging in. So I’m not dumping out
through the abdominal wall. And same with the neck. Nice and long. Cool, then pause here. Keep the right knee lifted,
hug the low ribs in. Connect to your core. You’re gonna inhale, send
the left fingertips forward. Then take them all the
way around to the side. And then all the way back and
you’re gonna grab the top of your right foot or
the arch of your foot. And then we’re gonna
press away from the yoga mat, press firmly
into your left foot. Breathe deep and you might be
able to slide your foot around to the outer edge or
hold on to you big toe. So whatever feels best here. We’re pressing away. We’re using that yielding to
create more space and then in time, you can kick your right
foot out just like in Dancer or Standing Bow Pose. And lift the right
knee a little higher. Inhale in. Exhale to slowly
release with control. Nice! And then switch
it to the other side. Hair toss.
Okay, here we go. Lifting the left leg up. Trust me, I think it’s so nice
to just slow it down and take a second to turn those muscles on. And, you know, I’ve seen several
people throughout my just reading and exploration
talk about hope as a muscle. You know you have to kind
of connect to what makes that experience valuable
and I think a lot of it is staying active and engaged. Let’s do baby pulses here. And then
cultivating a sense of trust. Trust in your own instincts. After you’ve done some baby
pulses you might start to feel a deeper breath here as
you work a little harder. You’re doing great.
Stick with it, okay? And then find stillness. Left glutes are engaged, glute
is engaged now and you’re gonna reach the right
fingertips forward. And then take it to the side. And then all the way around. You’re just gonna grab the inner
arch first and then from there you can grow
where you take the hand. Keep your gaze
straight down to start. Hug into the midline. That’s gonna help
you with your balance. Hugging low ribs in and
drawing your navel in and up, Uddiyana Bandha. And then in time
kicking that foot up and out. Lifting the knee.
Breathing deep. Creating lots of space
throughout the spine including the neck. Breathing, breathing, breathing.
Holding on to that midline. The minute you let go the
midline you’re gonna feel it. And then slow and with control,
we’ll release. Walk the knees up
towards the wrists. And then swing the
legs toward one side. And come to a seat. Fire Log Pose. Something I rarely teach because
it’s kinda tough and tricky and you gotta be
careful with the knees. So in order to
share this with you I wanna ask you to be really obsessive about your
feet from here on out. So just pay
attention to your feet. Bring some energy. You can spread your toes. Get weird, just bring
some brightness to your feet. So you’re bringing the
left foot out to start. And the right foot your gonna,
again, super bright. Obsessive awareness
on the feet here. You’re gonna use your hands to lift your leg
and bring it across. So in Fire Log Pose,
traditionally, right? (chuckles) The knee and the ankle
they’re connected in both spots. As you see, my anatomy,
that’s a little bit tough for me so I gotta breathe here. And don’t push it because you
know you haven’t done a lot of warming up of the hips so
you want to just be mindful. It’s nice sometimes to
shove a pillow or a block here. And if this isn’t
working out for you, another option would
be to take Gomukhasan Legs for a deep hip stretch. Or if this isn’t working out
for you then we’ll just do a variation of Gomukhasan with
the right foot on the ground. Okay, after you’ve
experimented with this, take a big cycle
of breath in and out. Shake it off. Keep the feet bright and
aware as you release and switch. Notice how this
side is different. Just get curious. That’s really, more than the
deep hip stretch we’re wanting you to just get
a little curious. Get used to spending time on your mat more and
more and more everyday. A little goes a long way. And it’s the daily practice,
the repetition that really makes the biggest impact
in my opinion. So check it out on this side. Try Fire Log here. Again, keep the
feet really bright. That’s fun but you want
to try and go Gomukhasan, Cow Legs, you’ll come here. And if none of that’s really fun
we’re gonna just work to bring the right heel close to the body
and the left foot on the ground and if it doesn’t
quite make it, that’s okay. Remember I’ve been
practicing for a long time. Every body’s different. Feel it out. And whatever variation of Fire
Log Pose you’re doing today, just take one more cycle of
breath to close your eyes. And as you breathe
in feel the cool air and as you breathe out
feel the warmth. Good work.
Keep the feet bright. Energize as you release. You’re gonna come all
the way on to your back. Send the legs out long. Let your body weight
just relax completely and fully into the earth. Take the deepest
breath you’ve taken all day. And as you exhale, close your
eyes and once again quietly whisper, “I trust.” And feel that. Imagine the earth
rising up to meet your back. Having your back here. Anchoring in what feels good. Anchoring in hope. Grounding in that trust. There’s a great song, it’s a
Carter Family song called, “Anchored In
Love Devine” and I love it. If you don’t know it,
you should check it out. I’d sing it for you now
but I think you should relax. Let your breath be
soft and easy here. Then slowly we’ll
bring the hands together. Thumbs all the way
up to the forehead here. One of the beautiful things
about this channel is when you’re practicing you can know
and feel that you’re not alone because there are people,
thousands and thousands of people all over the
world practicing with you at this exact (snaps) moment. So just a sweet moment to
connect to that and give thanks. I’m honored to be a part of it. Thank you for being
a part of it as well. We’ll close by taking a
deep breath in and saying, Namaste. (gentle music)


  1. Hello my dear friends! This grounding yoga flow will untangle your holiday wires and light you up just right. Let's keep hope alive! What are some ways you exercise your hope muscle?

  2. Adriene, Thank you for all that you do, and all that you are. I needed this. Happy new year!

  3. I have been following you for a while now, and this has to be my favorite practice yet! I love them all, of course. But this one I’m particular has really grounded me and made me feel calmer. Thank you.

  4. Hello Adriene ! I love your yoga so much I was just wondering if you have any yoga videos that are safe for pregnancies :)?

  5. I was really stressed about finals but your videos help me a lot thank you 🙂

  6. Yoga does for my body what meditation does for my mind. I really love your channel.

  7. Thank you so much Adriene for everything you do. You are such a beautiful human being inside and out. Love love love ♥️

  8. This was a difficult practice for me today – we had to let our 12 year old westie go this week. He often used to sit on my mat with me while I did yoga with adriene videos, running up to the screen when he saw Benji move and rotating his head whenever we did loud breathing practices. Sometimes if I was doing a forward fold or downward dog he'd poke his head between my legs or under my stomach. When I did a child's pose he thought I was trying to play with him. Thank you for giving me all those memories with my dog Adriene – it hurts right now but they will definitely stick with me as fond memories of yoga with him.

  9. Gratitude !🙂

  10. I feel the earth move under my feet, I hear the sky come a tumbling a tumbling down. 💜💙💜💙💓when you’re around.
    You are awesome Adriene. Namaste. White light.
    I have only worked with you a month and my world is brighter, calmer, and loving. (Plus all the cats’) Thank you. I’m lucky to have found you in this part of my life.

  11. Thank you for this beautiful and hopeful practice!

  12. I am in deep gratitude and in deep love in this moment with you….Thanks Adriene 🙏💗

  13. This one was soooo good!!

  14. It's such a sweet little sentiment, that trusting yourself, trusting your surroundings and trusting the life itself is the definition of hope. Thank you

  15. Literally said "I love her," as you said "Let's get started." Thank you for the ball of joy and generosity you are to the world!!!

  16. Good morning, Adriene and yogis all over the world! This is JUST what I needed today! I "fell off the wagon," so to speak, throughout the holidays and have not been back on my mat. I felt my body was in need of something new, and I started some yoga burn videos and let me say… after being trained by you about what yoga really is, that is NOT! A couple of days in and I'm really finding that is not my style! I came back to you this morning and this felt like home! Thank you!

  17. You are changing my life!!!! I appreciate ya!!!!

  18. Who just finished this beautiful practice? 🙋‍♀️ Namaste lovelies xx

  19. I just listened to “Anchored in Love Divine.” It’s lovely! Thank you so much for the recommendation. ❤️

  20. my new year starts today. time to get back into it

  21. Omg thank you for introducing me to fire log pose. Sooo good 😌🙏🏼

  22. Thanks Adriene! After completing your 30 days of yoga, I went exploring other channels over the last few days for my daily practice that you have me addicted to now. Coming back to you for this one is like coming home. The sense of you having my back is very real. Can't say enough thanks for what you do. Namaste!

  23. Adrienne, I completed 30 days with you and I am changed in so many ways. Thank you from the depths of my spirit. 🦋

  24. trust and hope are for sure intertwined!

  25. Every morning I see your warm and lovely smile. Thank you for these videos. I walk around during my day chanting head over heart, heart over pelvis and inhale a lot of love in a lot of love out. I've got my mom hooked as well! Thank YOU! 💙💚

  26. it's magical how this actually made me feel better and more hopeful for even tomorrow. thank you so much adriene, you're helping me pull out of a very dark depression

  27. Outstanding! I followed this after watching a TedX talk by a Swedish teenager motivated by climate change. I think her resounding message was that Hope is everywhere following Action, otherwise it's hard to see or impossible to create it from nothing.

    So, Yoga Community — Action!

  28. Love this.

  29. ❤️❤️

  30. Thank you!

  31. thank you so much adriene <3 namaste.

  32. Helicopter crash in Afghanistan 8 years ago put me on my yoga journey. Self taught I now teach yoga to service men and women in my unit. But I always come back to this channel to keep my foundation for the practice. Please please don’t stop.

  33. Thank you!! Great practice

  34. the kitten my friend and I were trying to nurse back to health passed away today. I found out immediately after that my boyfriend's cat has also passed. This practice really helped me deal with everything. Thank you. I feel at peace.

  35. Thank you Adriene, you bring light to my day 🙂

  36. Thank you. <3 needed this.. #RIPNip

  37. I love this training!

  38. Loved this video!

  39. That was a quick one, but well worth it! Namaste. ♥️🙏🏻💪🏼✌🏼

  40. ❤️❤️❤️❤️this one!!

  41. I am a left-leg, above-knee amputee and after a little over a year of doing your practices I was able to hold, for just a few seconds, the pose where, in tabletop, my right leg is up and back and my left arm reaches behind and grabs my foot. Balancing on my prosthesis is a challenge and this is a victory.

  42. its a small thing but I really loved when Adriene suggested using lavender and then added that its not a big deal if you don't have it and you aren't missing out. I have been through my share of financial struggle and dealt with a lot of classism in my job, and that moment of being like, "well its not that great don't worry about it" was such a nice way to keep this place feeling welcoming. (The fact that this is free is also a huge deal for me, and it helped me through some depression when I was dealing with food insecurity and definitely would not have been able to afford a yoga class.) Anyway, lots of love to everyone reading this and wishing you a wonderfully hopeful day!

  43. Thank you so much, Adriene. I wasn't sure why I'd chosen this practice until you were talking about hope and trust, but that was exactly what I need right now. Namaste.

  44. Just in case you hesitate: This one makes such a significant before-after difference!

  45. Never underestimate Adriene's short practices! Wow! My booty is on fire lol thanks Adriene!!! NAMASTE🧘‍♀️💕

  46. Adriene, you'll probably never see or read this, but I just wanted to know you helped me so incredibly much tonight. I received some truly, truly devastating news tonight and it broke my heart. I was in the midst of a panic attack when I realized I hadn't done my yoga. This practice is scheduled for Saturday but when I saw the title I knew it was put there to help me. I did this practice with tears in my eyes and a broken heart and it calmed my soul so deeply. I still feel broken…but at least a little less. Thank you, Adriene. Namaste.

  47. Gorgeous practice x

  48. My energy levels are beginning to pick up and I managed this practice – then back to the True practice I missed tomorrow. Thank you Adriene xx Namaste 💟💟

  49. That was challenging. I need to keep working on my balance.

  50. Day 11 of May 2019 ❤

  51. For Day 11 of OPEN this practice really taught me how deep breathing helps me concentrate on my balancing. I was a little wobbly on the second side of that challenging last pose but breathing deep and thinking of my core stabilised my wobble and phew it got my heart rate increasing. A great strength builder, thanks for that Adriene. See you tomorrow forum new video 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  52. Open May 2019 – this was somehow a hard practice for me, but I enjoyed every minute of it. Thanks Adriene !

  53. open, day 11. short but intense practice. thak you, once again

  54. Just for a second I had my left leg lifted and tried to lift my left hand too! I wouldn't recommend it 😂😂 Really enjoyed this practice, even though it's a hard one, and I'm loving the whole of Open. This month is really helping me on and off the mat. Thank you Adriene

  55. #ywaopen day 11. Needed this! Thanks.

  56. Helllo!It was great!I just couldnt find balance when I raise left leg,I was shaking ,but with practice I hope I will find balance not to shake!thank you

  57. Namaste ❤️

  58. i am open. i trust (i shed a tear or two saying the second one during the practice, it is hard to do, it makes you feel vulnerable, even if you are alone in the room). this practice is short but powerful, and moving in every sense. namaste.

  59. OPEN day 11

    Hope. I love that, I needed that after stressing the heck out of my brain. Even sleep wasn’t restful, I had continuous nightmares of upcoming events in my life. I feel much better after finishing one of my tasks today, I am also grateful for today’s practice.


    #ywaOPEN #FWFG

  60. Yup that was a epic stretch in the back hip like that bind with the hand and leg really kicked my butt I didn't even realise it's that yummy so thank u for the new experience Adriene I feel great now , little sore in the hip but good sore hope everyone had a lovely practice and Namaste Everyone 💕💞💗💓💖❤🙏🙏

  61. I like. 🙂

  62. Thank you Adriene 🌹

  63. If you don’t have lavender don’t worry about it, it’s not that great. Hahahahahah🤣

  64. wow. i had gotten into a weird funk and my mood was totally off. i just did that and now my mood has done a complete 180 and i feel soooo much better! its crazy how much my mood and energy can be affected and its all thanks to you 🙂

  65. Thank you! I LOVE it 💛 good day to you all ❤

  66. Adriene, thank you for incorporating a pose which you yourself have challenges with … you never cease to be real and down-to-earth and that's why you've been so successful at welcoming newbies to this amazing (and unfortunately intimidating … due to marketing crapola mostly) practice. You're the best!! <3 Namaste

  67. I trust ✨

  68. Loved this practice, thank you Adriene.

  69. This flew by!

  70. I was restless this morning but I settled into this practice and feel so much better. Thank you thank you thank you… ~namaste xoxo

  71. Gotta come back to this episode😌🙏🏽….I kept tripping over my moves trying to keep up lol🤣

  72. Partnered this practice with yoga for when you are sore. Perfect match up. So fun to do dancer standing and an on the floor. Love your practices. They always make me feel like a better me, thank you and Namaste.

  73. This was good. I couldn’t grab my right foot with my left arm. I was not even close. Lol But I could do the other foot and hand. That fire feet exercise, I think that’s what it was called, not happening either. I just modified and stretched my body . I love your videos. Your voice is so calming. Thanks, Adrienne. 🤔💕

  74. lots of love to Adriene 🙂

  75. I appreciate your comment about working your hope muscle. I realize that in my dogged pursuit of my schedule and goals, I have forgotten the joy and hope in my future. I will be working on my hope muscle to bring joy and anticipation back in my life.

  76. Came back to it….completed from beginning to end….feeling my body move more freely with the stretching….the tightness in my leg muscles is becoming less and less while in the poses….balance is still my struggle lol any recommended videos Sister Adriene 🙏🏽

  77. Thanks adriene!!!!

  78. Day 130❤️🙌🏾❤️ Loved this

  79. A- my daughter and I have been loyal followers for 4 years, we call your channel “Two Hearts Yoga” because you misspoke right away and it stuck with us!

  80. trusting myself and trusting the universe! Thanks for this lovely practice:)! namaste

  81. I was so lazy today, but decided to do a short practice. This was perfect. I felt super good laying in shavasana at the end! Thank you <3

  82. This was just the intensity I needed today. Thank you, Adriene!

  83. Day 27. I trust.❤
    I definitely needed a little hope today. This was so lovely. That pose was a nice challenge. Savasana felt amaziiiing.

    Hope is a muscle. I'll remember that.

  84. Tough balancing act for me today but kept with it. Love you Adriene!

  85. A great quick session, a good wake up for any morning but this will be even better on a cold morning as it warms you up both physically and mentally. Yoga is becoming more a part of my everyday life and is helping me mentally to be a better self and with both my yoga teacher Emma and Adriene, life is getting a little better and I'm not feeling as though I don't want to wake up. Great session today Adriene but where was Benji?

  86. Thank you so much Adriene

  87. Not movies, Not friends, Not internet when you feel down.. Only yoga and SelfLove ❤️ Thank You🙏

  88. Going back on old videos for my daily yoga practice

  89. I know this was uploaded months ago, but I needed this today. I’m still dealing with my mother’s passing and this practice gave me strength to get through the rest of my day. Thanks for such a resourceful channel.

  90. Loved this practice!!

  91. Would love for you to song the song next time! Miss the silly jingles and jokes Adriene, still love your practices, but it's your individualism that keeps us all here 😘 xx

  92. 8.2.19 @ 6:56 AZ time I finished this practice. Was anyone doing it with me??

  93. I'm in a terrible period of my life right know. I feel soo wounded and exposed. I have nowhere to run or to hide. I'm scared, and i wish that fear can go away, but it can't. I'm stuck here to bare my wounds the best i can. I need to accept the things the way they are. I just can't afford to lose one person because of my own insufficiencys. I need to show them that i can do better, i need to show myself that i can be a better person… Thank you Adriene my girl that you are with me on this…I need you…

  94. I always come back to this!🙏💛

  95. Who is Mr. Burns??

  96. Thank you Adriene, I found my anchor ⚓️

  97. The universe provides and guides. Not such a good morning, feeling sad and alone, and chose this video mainly for length, knowing a little movement should help. Adriene said “Whisper I trust” and the tears started again. Cried throughout and fell out of almost every pose, but kept at it til the end when Adriene again reminded me that others are practicing with me. Sure enough when I checked the view count, it had changed. Sending peace to the two people who did indeed join me on the mat today.

  98. This was really great for my sore leg muscles after a workout video from the day before!

  99. Thanks for the video Adriene x

  100. Good morning! I am grateful for hundreds of Adriene's videos to catch up with ☀️

Leave a Reply

Your email address will not be published. Required fields are marked *