Side Body Flow – Yoga With Adriene


– What’s up my friends? Welcome to Yoga with Adriene. I’m Adriene, and
today we have an awesome side body flow for you. So, whether you’re
lookin’ to lose weight, or just get strong and toned,
supported from within, this is a really awesome
practice to learn and to return to so you can build strength
with ease and with grace, and in a way that feels good. So, hop into something comfy, and let’s get started. (bright acoustic music) Alrighty, my friends,
let’s begin today in extended child’s pose. So, get down on your mat, bring the knees super
wide, big toes to touch, and then we’ll slowly
walk those spider fingers all the way
towards the front edge. When you get there
take a deep breath in. (deep breath) And then, as you exhale,
relax your head down, and begin to, as they say, arrive here now. Now, if the extended child’s
pose is not chillin’ your body, you can start the
sequence in a nice easy comfortable seat of your choice. Take a second to trust
me, trust the video, trust this moment,
and close your eyes. Take the deepest breath
you’ve taken in all day. And exhale, let it go.
(deep breath) If you like, take a moment
here to set a little intention, consider why you
started this video. And then you can choose to
carry your intention with you as we move throughout
our practice today. (deep breath) When you’re ready, gently
begin to deepen the breath. (deep breathing) A little press into
the tops of the feet, claw the fingertips
into the mat, and lifting from your center, we’ll slowly rise all the
way back up to all fours. Great, walk the wrists
underneath the shoulders. This is our first time
on all fours together. Knees underneath the hips, toes in line with the
knees, tabletop position. Welcome my friends,
let’s rock and roll. Inhale, drop the belly, look up, big stretch of the front body. Exhale, rounding
through the spine, reverse it, chin to chest. Naval draws up towards the sky. Inhale, drop the belly, pull the shoulders
down and back, look up.
(deep breath) Exhale, rounding through
the spine, chin to chest. Let’s do one more nice and
slow, find what feels good. Inhale.
(deep breath) Cow pose, open broad
through the chest. Exhale, cat pose,
rounding through, press away from your yoga mat. Cool, inhale all the way
up to tabletop position, walk the palms just
a little bit in front, and then really find that
awareness through the hands, rooting down, tops of the
shoulders drawing away from the ears. Inhale in, curl the toes under. (deep breath) Exhale, send the hips up high, heart to melts back,
downward dog. Take your dog for
a little walk here, beginning to warm
up through the legs, keep that awareness
in the hands rollin’. Rockin’ and rollin’, that’s
what I meant (laughs). And nice deep breaths continue
to evolve to support you. (deep breathing) Great, turn the
two big toes in slightly, this time find a little
containment in the front body. So, draw the naval in,
hug the lowers in. So, we’re not just dumping
all our weight back, but really finding that integrity through
the front body, through that midline. Take a deep breath
in here, look up, and exhale, step your
feet up to the top. You can also do
a nice slow walk, you know that I’m a big fan
of that, just taking our time, connecting the dots. We’ll meet in Uttanasana,
extended standing forward fold. So, take a second here to
really find your footing, toes pointing forward,
bend the knees generously. Eventually, allow the weight
of your head to release. (deep breath) Like you love yourself,
big breaths in and out here. (deep breathing)
Don’t be shy. (sighs) And when you’re ready,
rooting down to the earth. Okay, are you just
doing yoga asana here, or can you really
find what feels good? Connect to the big picture. Understand that
it’s all connected, so really feel your feet
connecting to the earth, all four corners, and tuck
the chin into the chest. And as slow as
you can go my friend, roll it up all the way. Take your time slowly
stacking through the spine. Eventually, we’ll stack
head over heart, heart over pelvis here, and go ahead and right
away open the palms, and we wanna start to really
find this lift in the sternum, yes, but also really
in the armpit chest. So, if you want, before you
get a little sweaty here, you can take your thumbs
to the armpit chest, and just give
yourself a little lift, and you can feel that
lengthen the side body, and as you do that,
lengthen the tailbone down. See if you can firm the shoulder
blades down the back body. So, we’re focusing on this
area right from the hip to the upper back, the armpit chest, the shoulder, the lats. Really working to
create space and length, stretch and strengthen
this area of the body, so you can really think about
lifting through the front body as we always do,
grounding through the back body. Then also the side body,
having this awareness, this length as you come
into mountain pose, and continue to
deepen the breath. So, we’re just gonna
start really slow here, getting in the habit of
moving with the breath, while still maintaining
that awareness in all four sides of the torso. So, you wanna keep the
shoulder in the sockets, so rather than going
out or going forward, we’re gonna take it at a
nice diagonal angle here, so the shoulder
stays nice and stable. And we’ll inhale, hands
come up to a flying V. As I like to call it,
big breath in. And then exhale, they just
come all the way back down. And inhale again, see if
you can keep all four sides of the torso lifted and alive, so you start to really find
a little bit of awareness through the upper back body, whatever that means to
you, exhale, lower down. And let’s do one
more big breath in, and as you inhale
spread the fingertips. Fill the torso with air,
and exhale, release. (deep breath) Fabulous, interlace the
fingertips behind, open the chest, knuckles
draw down and away. So, you don’t need to
force this or push this. We’re gonna come to this a
couple times during this practice so maybe you keep the wrists nice and square to start, you don’t bring
the palms together. Just be really mindful, right,
you can never be too mindful. It’s a sign of listening
and loving yourself, deep breath in,
exhale release, break free. (deep breath)
Inhale, same flying V. As you reach up, this time
you might lift the toes, so you can ground through
all four corners of the feet. Inhale, and then exhale,
down we go, all the way, forward fold. Great, here we go, we inhale, lift up to a flat back,
your version. I’m gonna take my palms all the
way to the tops of my thighs so I can really find
length through the crown. Lifting, lengthening, nice
long line from the crown to the tail, big breath in.
(deep breath) Use your exhale to take
it down, forward fold. Awesome, inhale, root to rise, fingertips out to
that flying V, inhale, reach for the sky,
big breath, volcano pose. And then exhale,
down we go, forward fold. (deep breath)
Inhale, lift and lengthen. (deep breath)
Just checkin’ my mic. (laughs) Then exhale, fold. This time, plant the palms, we’re gonna step
the right foot back, followed by the left,
plank pose. Now, consider the torso, so we have the front body,
back body, and the side body. Lots of awareness as we breath
in and out here in plank, pressing away from the yoga mat. Take one more deep breath in. And exhale, lower the knees, hug the elbows
into the side body, and slowly lower all the
way down to your belly. (deep breath) When you arrive, interlace the
fingertips behind the tail, press in your foundation, keep the chin tucked
into the chest here, so really mindful as you inhale, draw the knuckles
down towards the heels. Again, tucking the chin, so
we’re not here, but here. And nice and low, no need
to come super high here. Press into the tops
of the feet firmly, ground down through the shins,
pubic bone, one more breath. (deep breath) Woo, and then exhale, release. Welcome that heat, palms come
underneath the shoulders, we curl the toes under, we send the heels towards
the back edge of the mat, which lifts the knees,
tones the quads, and we inhale press up. (deep breath) Exhale, downward facing dog.
(deep breath) Deep breath in here.
(deep breath) And big breath out.
(deep breath) Awesome, drop the left heel, inhale, lift the right
leg up high. Take a second to
bend the right knee, and go ahead and open
up, stacking the hips, but see if you can keep
your right shoulder in line with your left shoulder. And really drawing
the right knee up, and the ball of the right big
toe over towards the left. So, again, lifting
right knee up, and drawing the right foot over. (deep breath) Send awareness breath
to your right side body. One more big breath in.
(deep breath) Then exhale, release,
right toes turned down, and then slowly we’ll
bring that right foot all the way up into
a nice low lunge. Take a moment to catch your
breath, find your foundation. Do lower that back
knee here to start, front knee over front ankle. (deep breath) Great, then a couple
big breaths here, as you pull the
right hip crease back. Just find your footing,
stretch the legs. (deep breath) Then when you’re ready,
take the left hand down. Turn the right toes
out just slightly, and inhale, right fingertips
up towards the sky. Breath, again, send so
much love and awareness to the right side body,
that right rib. Fill the lungs with air
as you breath in deep, and then exhale, everything
comes back into center. (deep breath)
Plant the palms. Step it back to plank,
or half plank, so you can keep the knees
lowered here. We’re coming to plank, we’ll inhale,
shift the weight forward, exhale, slowly lower all
the way onto the belly. (deep breath)
Inhale, cobra. Pull the elbows back, keep the
chin tucked into the chest. And exhale, release.
(deep breath) Curl the toes under, send the
heels back, lift the knees, tone the quads, inhale,
press up to plank. (deep breath)
Exhale, downward dog. (deep breath) Great work, take a second,
paddle it out here. (deep breath) Listen to the
sound of your breath. Then when you’re ready,
drop the right heel, inhale, lift the
left leg up high. Find your foundation,
when you’re ready, bend that left knee, and
we’ll begin to stack the hips. So, there’s a tendency
to wanna do this here, no prob, if you really want
that, you can take that, but take a moment to find
the foundation in the hands. Then see if you can keep the
shoulders in alignment, stable. As you lift that left knee up, and then send
the left toes over. Again, the action of
lifting the left knee up, and sending the left toes over. One more breath here,
you got it. And then release,
left toes down, and then all the way up and
through into your lunge. Great, lower the right knee, take a second to
reconnect with your breath, feel the blood flow
opposite direction. Awesome, working core
strength today too, also toning the arms,
strengthening the arms. (deep breath)
It’s all connected. I love yoga playtime because I focus on my breath, and the synchronicity
of the flow, and in return,
(deep breath), awe, just enjoy the transformation
my body makes, right. So, sometimes we just focus
on the transformation, and we miss all the joy,
that’s all I’m saying. Okay, right hand down,
left toes turned open slightly, pull that left hip crease back. Inhale, open up towards the sky. Draw the right shoulder
away from the ear. Send lots of love,
awareness, breath, into that left side body. Lengthen, tailbone down
towards the back heel, breath deep here,
one more inhale in. (deep breath) And exhale, bring
everything back into center. (deep breath) Vinyasa, plant the palms,
step it back, belly to cobra,
or you can move chatarunga to upward facing dog.
(deep breath) Inhale, lifts you up, and
exhale brings you back. We’ll meet in
downward facing dog, inhale to plank, exhale,
Adho Mukha, take your time getting there,
move at your own pace. (deep breathing) From down dog, we’ll inhale, look forward, bend the knees.
(deep breath) And exhale, hop,
or step to the top. (deep breath) Inhale lifts you up halfway,
your version, find length. (deep breath) And exhale, forward fold. Root to rise,
spread the fingertips, flying V, once again, as you inhale.
(deep breath) And then exhale,
back down you go, taking it slow and steady,
moving with the breath. Inhale, halfway lift,
long neck, find length. Exhale, fold. Bend the knees, plant the palms, step or hop it back to plank, move through Vinyasa,
belly to cobra, or chatarunga to up dog. Take your time,
move with your breath. We’ll meet in
downward facing dog. (deep breath) From your down dog,
drop the left heel, and inhale,
lift the right leg up high. Right toes turned down,
we level the hips here, engage through
the right inner thigh, so lift your right inner
thigh up towards the sky. Find length in the side body,
really lengthen lengthen. As you melt your
heart back, inhale in, exhale, knee to nose. Connect to your power. Cultivate strength. Great, step the
right foot up all the way, we’ll pivot on the back foot, and inhale, rise up strong,
flying V arms here maybe, Warrior 1.
(deep breath) So, imagine that there’s
this incredible connect from your hip to
your armpit chest, and then all the way
through to your wrists. What if that was
one big connect, rather than these
separate parts? Draw energy up
from the feet, as if you were trying
to pull your yoga mat in towards the center. Take one more deep breath here. (deep breath) Then exhale, right hand’s
gonna grab left wrist, and nice and easy, just a nice slow
gentle tilt to the right. Now, hug the
lower ribs in, breath. (deep breath) Then inhale back to center. Exhale, Warrior 2.
(deep breath) So, you might widen your
stance a little bit here, woo, head over heart,
heart over pelvis. When you’re ready, strong focus, out past the right fingertips. (deep breath) Big breath in.
(deep breath) Big breath out.
(deep breath) Inhale, reach the right
fingertips forward up and back, keep that front
knee over front ankle, and then we’ll send it all
the way into Peaceful Warrior. Inhale in.
(deep breath) Exhale, dial your heart forward. Extend to the side angle. Right elbow on the
top of the right thigh, we’ll send the left
fingertips up here to start, big stretch.
(deep breath) We can also have right fingertips
down towards the earth. Lengthen through the side body, hug the lower ribs in, inhale. (deep breath)
And exhale. On the last breath, we might
take the left fingertips forward towards the front
edge, inhale, find length. And exhale,
release everything down. Left hand comes
to the earth this time, back knee lifted, we inhale
all the way up, big twist. Then exhale, all the way down. (deep breath) Great, step it back,
move through your flow, or you can send it straight
to downward facing dog. Inhaling as you open your heart, and exhaling as
you melt it back. (deep breath) When you arrive,
(deep breath) big breath in,
(deep breath) big breath out.
(deep breath) Here we go, drop the
right heel down this time, inhale, lift the
left leg up high. Lift from your left inner
thigh, level the hips, strong and steady here.
(deep breathing) One more breath,
inhale, you got it. (deep breath)
And exhale. Connect to your center. Knee to nose, naval draws up. Shoulders right
over the wrist here, upper body’s in plank.
(deep breath) Great, then step it up. Pivot on the back foot. When you’re ready,
Warrior 1, Virabhadrasana 1. (deep breathing) So, imagine the arm is an extension of the
hip socket here, really reaching, lengthening.
(deep breath) Hug the lower ribs in,
find that containment, press into the outer edge
of the back foot strong. Focus on sensation
over the shape. (deep breath)
Then inhale. Lift your heart a little more. Press into that back heel, and we’ll take the left
hand, grab the right wrist, and just a gentle
tilt to the left. Feel that connect, that
stretch from the right heel all the way through
the right fingertips. Inhale.
(deep breath) And exhale, release.
(deep breath) Inhale in again.
(deep breath) And exhale, Warrior 2,
other side, check it out. So, if you’re new
to the practice, big breaths,
take it nice and slow. Everyone, try to
find something new. Maybe you’ve done a lot of
Warrior 2s in your life. Can you find something
new to play with, to experiment, explore? (deep breathing) Focus is out past
the left fingertips for a breath or two here. See if you can soften
the skin of the face, pull the pinkies back,
and lift your heart. Then keep pressing into the
knife edge of that back foot. As you send the left fingertips
forward, up and back, keep that front knee bent as
you find Peaceful Warrior here. Naval draws in, big stretch. Inhale, lengthen,
and exhale, extended side angle. For starters, left knee comes
to the top of the left thigh, we tug back through
that left hip crease, (deep breath)
front knee over front ankle. Inhale, right fingertips
towards the sky, big breaths. Fill all four sides of the
torso with your inhale. Ground down through your
foundation on the exhale. Maybe we open it up, left
fingertips down to the earth. Find length through
the crown, inhale. Exhale, maybe right fingertips
towards the front edge, find that connect,
strong connect, from the outer edge
of the back foot, all the way through
the right fingertips. Inhale in again. And exhale, we soften and
release back to the lunge. Find your twist here,
back knee stays lifted, inhale, open the chest, left
fingertips towards the sky. And exhale, release.
(deep breath) Plant the palms, step it back,
move through a Vinyasa, or straight to down dog, or you can take a little
child’s pose here instead. Inhale, exhale.
(deep breath) We’ll meet in down dog.
(deep breathing) When you arrive, and take your
time getting there, no rush, when you arrive
take a deep breath in, and then go ahead and let out
some heat through the mouth, exhale.
(deep breathing) Bend the knees,
inhale, look forward. Exhale, make your
way to the top. Inhale, lifts you up
halfway, take your time, find length, and exhale, fold. Inhale, root to rise,
inhale, reach for the sky. And exhale, hands all the
way down at your sides. (laughs) Got so
zenned out there. Take a moment here to
just stand in mountain. Observe your breath,
observe the sensations. (deep breathing) And gently bat
the eyelashes open, swim the fingertips around,
opposite thumb on top, the one that feels
a little wonky, let’s just change
it up a little bit here. Knuckles draw down and
away, open the chest, and lengthen to the tail bone. Open through the chest,
lengthen through the tailbone, lift your heart,
one more breath. (deep breath)
And then exhale, break free. Inhale, root to rise,
big stretch. Exhale, slow with your
breath, all the way down, soften and bow.
(deep breath) Inhale, lift and lengthen.
(deep breath) Exhale, fold.
(deep breath) Plant the palms, step it back,
move through a Vinyasa, or straight to
downward facing dog. (deep breathing) Great job guys,
big breath in, big breath out. Side plank, Vashit… Vasisthasana. Whoa. Here we go, taking a
second to really connect to your center, your core,
we’re gonna come into plank here by drawing the naval up,
rolling through the whole spine, and then shifting the torso
forward so it’s parallel to the earth.
(deep breath) Then take the right
hand to the midline, we’re gonna come
on to the outer edge of the right foot to start,
and then, right away, I’m gonna take my left hand to
my outer edge of my right hip and just lift it up,
guide it up. Great, then I’ll reach left
fingertips up towards the sky, sorry if I said right hand,
left hand, all the way to the outer edge
of the right hip, lift it up, and then, right away, my
body may be telling me I need more support. So, I’ll bend that left knee, bring the left foot
to the ground, and still keep the
hips lifted here, working on the arm strength,
the core strength of course, but just having a
little more support, so that I can maintain
this length in my spine, my side body. I’m sore (laughs). Press away from the yoga mat, or we can also take different
variations here, tree legs. But last but not least, I’m gonna plug that left
shoulder into socket, and send the left fingertips
up towards the sky. Deep breath in, lift the hips. (deep breath) Take one more breath cycle
in and out, you got it. And then use an exhale
to bring you back down. Great, move through Vinyasa,
or slowly lower the knees, and take child’s pose in between by swimming
the fingertips behind. (deep breath) Moving with the breath.
(deep breathing) We’ll meet back
in downward facing dog. (deep breath)
Other side, here we go. Big breath in.
(deep breath) When you arrive, big breath
out through the mouth. (deep breath)
Naval draws up. Move from your center, move from the middle as
you slowly shift forward. Great, left hand comes
to the center this time, and we stack the feet. Right hand comes
to the outer edge of the left hip to guide it. Lift it all the way
up, up, up, up. And then right fingertips
up towards the sky, careful not to drop
in the neck here, crown of the
head shoots forward, nice long lines of energy. If you need to bend that knee, we find a little support here. Breathe deep,
connect to your power, press away from you yoga mat. 100% full body experience. Last but not least, we’ll send the right
fingertips all the way up, find that length, again, you can take any
variation you like here, or evolve your
practice in time too. And one more big breath in here, find expansion, and
then exhale to release. Last call for Vinyasa,
take it or leave it. (deep breath) We’ll meet in down dog.
(deep breath) For a big breath in, and a
big cleansing breath out. (deep breath) Let’s do one more, inhale in.
(deep breath) How about a lion’s breath
exhale, tongue out? (deep breath) Great, slow and
with control, with grace, lower the knees down,
bring them together, arch to arch together,
swim the fingertips back, child’s pose.
(deep breath) If you can, see if you can
soften through the jaw, maybe even part the
lips or open the mouth. (deep breathing) Relax the weight of the
shoulders down. (deep breathing) And inhale lots of love in,
deep breath. (deep breath) Exhale lots of love out.
(deep breath) Slowly begin to
reach the fingertips up towards the front edge,
and nice and easy, soft, you can pretend like you’re
moving through water here, we’re just gonna
transition to a seat, so swinging the
legs to one side, and sending the
legs out in front. It’s nice to move slow, especially if you’re
new to the practice. A yoga asana practice
is much more powerful than people realize. The systems of the body
getting moved around, the energy of the
body getting shifted. (deep breath) Homey don’t play sometimes, so nice and slow mindful
movement is really good. Alright, so when you get there, go ahead and dig the
heels into the earth, lift the knees up
towards the sky, and then bring the
hands behind the thighs. So, a lot of times when people
think boat pose, Navasana, they feel like, awe,
they have to get into this perfect shape, right. Whoa (laughs). That’s why we shouldn’t
try to focus on the shape, but rather the sensation. So, since we’re focusing on
the side body awareness today, and this lift through all
four sides of the torso, this is a great
little pose to try. Looping the shoulders,
lifting the heart, and then keeping that
connect from the hips all the way up through
the armpit chest, as you lift the shins
parallel to the ceiling. Then you can stay there,
hands behind the thighs, or reach the fingertips forward, maybe open the palms, and you can stay there
or inhale, flying V, exhale straighten the legs. (deep breath)
Great, come back. Inhale in, exhale, try again. Flying V,
straighten the legs. Great, come back,
and one more time. Inhale, flying V.
(deep breath) Exhale, straighten the legs.
(deep breath) Great, and release. Come to Sukhasana,
meditation pose, where you just
let everything go, maybe open the palms. Then close your
eyes and once again, find this lift from the
hips to the armpit chest. Just opening through the
front body, and the back body, upper back body.
(deep breath) And just take a quiet
moment to notice what it feels like
to be alive today, and listen to the
sound of your breath. (deep breath)
Flowing in and out that prana. (deep breath)
Pranayama. (deep breath) And then gently release. Let’s come to
flat back position, nice and slow, awesome work. Hug right knee into the chest,
whenever you get there, and then take a little twist. So, we’ll inhale, right
knee, all the way up and in. And then exhale,
Supine Twist, to the left. You can open out
through the right arm, should feel amazing here,
big breaths. (deep breathing) Then roll it back
through center. (deep breath)
And switch. Left knee in, right leg out, big breath as you squeeze left
knee up towards your heart. Exhale, Supine Twist. (deep breathing) Great, one more big inhale.
(deep breath) And exhale, release.
(deep breath) Come back to center,
hug both knees into the chest. Feel that support,
that length in the lower back. Snuggle the shoulder blades
underneath your heart space, and then whatever
feels good here, I’m gonna recommend taking
the palms to the knees, and then reaching the knees
towards the front edge, you can soften
through your feet, and just allow the lower
back to come up here, so you can slide a hand
underneath the lower back. It should feel really great. From here, you can take it to
a happy baby pose if you like. (deep breath) Or to some yogi bicycles
for a more core workout. So, take a moment to ask
yourself what you need, listen to yourself,
practice listening. Then eventually,
we’ll head to our final and most precious posture,
Shavasana. Take your time, again,
you have happy baby, you can do some core engagement, you can take a
Suptabaddha-koṇāsana. Or we’re ready
for the corpse pose. So, this is your practice. Thank you so much
for sharing it with me, thank you for letting
me guide you today. Return to this practice. You can give
yourself a challenge of doing this once
a week for a month, and just notice
how things change. If you wanna do more you can, but I think it’s a nice
little challenge to try this once a week for a month, or just try it four times. Just notice how it changes,
how it shifts. Make sure you take some time, even if you only
have a little bit, to rest in Shavasana,
find stillness. A moment where you can let go, and allow the
nutrients of your practice to seep in and settle in. Awesome work today. Again, thank you for sharing
your practice with me. I’ll see ya next time. Namaste. (bright acoustic music)

100 Comments

  1. Thank u Adrienne! No one teaches/guides in the magical way that u do…..I am forever grateful for my home practice & feel that u r a friend!

  2. Thanks to a heat wave this turned into hot yoga and I'm sweating! Love building up and working through the heat! It's funny how the mind gives up before the body. Today I decided to stop telling myself I couldn't do full chataranga anymore and I just left it to my body – turns out I'm stronger than I give myself credit for. Today I listened to my body and it only had good things to tell me ♥

  3. woooow that was hot baby, That practice woke up the Tiger in me i even did some lion's breaths in between.
    LOVED IT

  4. Oh boy. In this mini heatwave we’re having in the UK, this practice had me sweating like nothing else. Such nice and yummy stretches though, and so nice to really notice progress in positions like the side plank! Who knew my little noodle arms are building up muscle. My mantra today was ‘I choose to be happy’, and so, even in the more challenging poses for me like 3 legged dog, I was able to find a buoyancy and a sense of humour in it all. How lovely!!!

    Thanks always, Adriene. Tomorrow awaits! Namaste xxx

  5. Just when I think I'm starting to get stronger, Adriene throws a practice out that shows me how much further I need to go! Thank you Adriene!

  6. Hey, YWA family, I forgot to love myself and ended up hurting my wrist :-(. Does anyone have any good suggestions for healing the little ligaments in the wrist?

  7. Manifestation Day 7. Today was amazing, still is amazing (I'm doing this at night). I have been impeccable with my word lately and have been thinking before I speak, a lot, it's amazing though. I'm so happy I came at 1 o clock in the morning to do this video just getting home from my last day of my first year of teachers college AND going to a concert (Haim!!!)! I am so happy with this practice. Thank you, I love you! Xo Namaste <3

  8. It was intense and awesome ! Thank you so much <3 Namaste

  9. Namaste dude. Thanks

  10. This was a great workout! Thanks, Adriene 🙂

  11. Lovely class! Created a little bit of heat today!!

  12. This practice was so good for my weak arms. I am so hype to work on them thanks to you Adriene. This is my 3rd month of yoga and I feel so strong already. Thank you. Namaste 🙏

  13. Awesome!

  14. Loved that side plank variation with the foot planted. Definitely gave more support!! Thanks Adriene! ❤

  15. Awesome practice! Thank you.

  16. Thank you so much Adrienne!! I really needed this one today!! I got so lost in the practice and next thing you know you said it was time for corpse pose. Wow. Thank you you truly are amazing!!

  17. What an energizing and strengthening yoga practice! Thank you, Adriene 🙂

  18. This time around I had to modify and then avoid the side plank sequence, because of the tendonitis in my shoulder. Still had a great time on my mat! Thank you Adriene xx

  19. I agree with Liz ! I too often need to challenge myself more to build strength and not just enjoy the gentle yoga. I had to find what feels good in those last side planks and do my version. As one of your senior yogis, I sometimes have to be mindful and adjust and my, did I need that last child’s pose. Phew, I did it. I am really feeling the benefit of those lovely side stretches. See you tomorrow for a bit of skateboarding ! 🧘🏼‍♀️👍🏻🙏💞

  20. Namaste to you 🙏 I will work more on the side planks. I keep shaking 😂

  21. thanks

  22. Loved it,, namaste

  23. Thanks for providing the detail to help me explore the positions and gain the most from them. Your calmness & steady pace has really enabled me to get the most from your guidance and this practice.

  24. Oooof, side plank is so difficult for me! I was so discouraged after the first side, I almost didn’t try again. But I remembered what I learned a few practices ago: honor where you are TODAY. And that gave me the personal courage to try the other side anyway. And you know what? I could do it! For a few breaths, even without the front leg out as a kickstand! That’s a first for me. I’m excited to keep this curiosity and see where else I can grow through my doubts. Love to all you yogis practicing around the world, and to Adriene. Thanks. ❤️🧘🏻‍♀️✨🌊

  25. LOOOVE this practice!! simple, but also challenging, and definitely feels good!! the perfect saturday morning practice. thanks adriene<3

  26. I was so scared to do this practice bc of the side plank action, but it ended up being awesome! Gave me just the flush of energy I need to have an awesome day. Ty Adri!!!!!

  27. I have a tired body today so no chaturanga and no side plank but I did do the full video despite almost turning it off halfway through. Glad I powered through my tiredness!

  28. CREATIVITY DAY 11. I am half asleep after that (in a great way) so thank you for helping me find the calm in my body, the allowing sensation of honouring where I am at today, the love that I had for myself to keep going and to continue on with the practice, I am thankful for myself above all. Thank you <3 Namaste 3

  29. Yesterday was not the day to skip! This practice was very challenging and halfway through my thoughts of "what are you doing?" and "I can't do this anymore" became vocal. But I pushed through as I was also cursing my own name for taking a day off! Now to rest for an hour or so before I attempt Day 12 to catch back up

  30. Thank you for today's practice! I have done yoga daily for a bit over three weeks now with your videos. Today I actually felt a shift! I did not repulse the vinyasa flow! It was actually quite fun, and did not go straight to downward facing dog. I had focus and also some spaciousness in my body and mind. Thank you 🙏❤️

  31. Thank you so much, Adriene! I've been practicing with you for a few years now. You are such a generous guide. A big hug from Mexico.

  32. Nice flow, it was gentle and nice, I was able to follow all time, I love the way you guide us and free of movements you let us to do, thanks for sharing, namaste.

  33. yes 30000 more and 4M. 🙂 This was a good practice. My scoliosis has been resulting in some pain. So I am relearning how to take it slow.

  34. Note to self – stretch that kills me starts at 16.00

  35. This was tough! But I did it 🙂

  36. One of my favorites!

  37. Needed this challenged sideplank strenghtening!Thank you!Enjoy fellow yogies!

  38. Adriene I love you and I thank you so so sooooo much!I'm practicing yoga for a few years and this is still my favourite flow since the first time I practiced it ^_^ You are a very warm-hearted person and I really feel you like a friend!Thank you for always being here when I' m sad and when I'm happy!Wish you all the best!Kisses from Greece <3

  39. Day 3 of April <3

  40. This practice was really good to start the day with body heat. Thank you my friends. May we all ACT with kindness this month!

  41. It's really annoying because when you're doing yoga in a bad mood it kind of ruins the whole practice. Because personally I feel like I'm doing everything in the wrong way…
    But this felt really good for my obliques !

  42. This is a great full body workout with a good degree of challenge. I will attempt to do it each week for a month, as Adriene challenged us! Thank you Adriene xx Namaste 💟💟

  43. Here for the April calendar. So so grateful to you Adriene you have changed my life for good and made me fall in love with myself. Lots of love from India.

  44. Day3 of ACT, I managed the whole of this practice but for the side planks 😐 this senior yogi knows her body and her edge and I admit to resting a little in child’s pose. Arthritis takes over sometimes but hey ho that’s life ! However, I gained strength and a lovely feeling of openness in the side body sequences. Awesome ! See you tomorrow for some rainy day yoga 😊 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  45. Awesome practice once again! Did anyone else feel like puking-fainting-crying during the side body plank? 🙂

  46. 🤸‍♂️super birthday flow for me

  47. Easy pose never felt so easy than at the end of this practice! Thank you for another great one!!

  48. Thank you Adriene. I'm getting better at my side plank. Still need a leg support, though. ☀️

  49. Giiiirrrrrrllll, you made me sweat for the first time ever during yoga.

  50. Have a great day! Namaste:)

  51. I came in a bit grumpy and not wanting to do my daily yoga. But started anyway and feel much better. Even when I don't feel like it, my mind changes once I start. Lovely flow today ❤ Namaste 🙏

  52. ACT Day 3 – in the books! Amazing as always, following you every day since June 2018 and I couldn't have made a better decision <3 Thank you, thank you, thank you! 🙂 Namaste

  53. Those side angel planks are tough I have injured my shoulders a lot through the years some days I’m a stud others a bowl of jello 💯❤️ today was in between

  54. ACT, day 3! Thank you Adriene for this powerful practice, those side planks felt awesome!!! 🙂 🙂 NAMASTE 🙏

  55. I don't know what to think about myself, like I almost didn't do this and replaced it with a different practice because my energy is incredibly low again today, but I got myself into doing it anyway so I'm proud of myself for that. But then I did so many modifications, if you can even call it that, like I didn't do the sideplanks but just sat there in easy pose for example.
    But I think the first part overweighs because it was good for me mentally to not just do a different video again and I really couldn't do much about my energy level, like it was even difficult for me to sit in easy pose and not just collapse into corpse lol

  56. I felt the heat this afternoon! Those side body planks are challenging! Adriene is so encouraging. Namaste.

  57. Hi to everyone following on from RESET. Loving April’s ACT so far ❤️ thank you Adriene 🙏🏻

  58. OMG! Every time I thought we were done, Adriene threw in another pose! Feeling bleck from allergies but made it through!

  59. So much heat in this one, great x

  60. Here in April! I was so surprised no hip dips for our side body… I was preparing all practice for them. 😝 Glad to be doing this with you all in April!

  61. Let It Flow Let it Grow – Namaste

  62. I really enjoy these slightly harder sessions now, too. As much as i love slower yoga, this one still felt calm but empowering as well! Thank you adriene for the april calendar I really enjoy it 🙂

  63. Kind of intense but I feel so good then.. thank you <3

  64. ACT day 3

    I was half asleep at the end, I should properly do this session once again maybe but not before sleeping!

    Namaste.

    #ywaACT #FWFG

  65. Had to give up half way through because I'm having a sad day. My little sister was visiting from Australia but she's now going home and it's hard. I just want to rest in child's pose forever 💔

  66. Sooooo good!! I had a hard time w side planks I have to admit but still getting stronger by the day and practising listening to my body. Love 💜💚

  67. Awesome practice🙏💕They All Are! You take care of me Every Day☀️What are your Flowers?😊

  68. Amazing practice, today's practice was challenging mentally, my mind gave up faster than my body so I had to keep reminding myself to stay present and breathe, it helped as always , also the little child pose help as well lols.
    I feel great now , tired but good tired means I will sleep well tonight, thank you Adriene for another amazing full body experience love yuh and Namaste Everyone 💗💓💕💞🙏

  69. EXCUSE ME miss how do you look so good during these practices I was literally dripping sweat omg share your secrets oh dear spirit of self love

  70. Day 3 of ACT. I woke up 30mins late and I was worried this 33min practice will eat up my time, but I chose to practice anyway. I realized that a 30min yoga practice is NEVER a waste of time because it multiplies my energy 300X. This means I can do more things in less time. This is my 3rd 30-day yoga challenge and I am so happy I have kept on with the habit. Adriene is such an awesome teacher. I hope to meet you in person in the future! Namaste! 🙂

  71. I wish my body wasn't so tired because I love those side planks! Great practice that I will have to repeat when I have more energy 🙂 Loving ACT so far!

  72. 3/3 for April! I gave blood earlier today, so I made sure to listen to my body. Looking forward to tomorrows video!

  73. ACTively here so say I love you and Thank You! #ywaact Thank You for this nice and spicy practice! Stronger everyday (hopefully) 💓 Love to Yall Always! Its just me checking in 4-3-19! Have a good night! From Odessa TX Lots of Love and Peace! 💙Tauney✌🌤🔥💕

  74. This was one of those practices where I really wrestle with my brain’s instinct towards frustration and anger. Probably more due to the fact that I did it at the end of a 20 hour day than anything else. Still, practice training myself to take what good I can and allow myself to not complete every single part is important and helpful. Sometimes yoga is very emotionally challenging. Thankful for the mental workout as well as the physical one. Phew.

  75. Thank you Adriene for your inspirational way of teaching yoga! This flow is amazing! ☺️

  76. Thank you Adriene, That was Wonderful.
    Perfect way to start the day.
    Have a Most Beautiful Day.
    See you in the morning.😊😘❤️

  77. Loved today!!! I broke my arm a few years back, had to have surgery which added a plate and screws. I remember thinking… I will never do a side plank on that side, wrong!! I can, I do and I thank you as always!!

  78. That got my whole body flowing! Found some of this tricky however I will do again and see how my body improves over the next few weeks. Can you believe it April already Adriene! Spring has sprung love it lighter evenings yeah 🙂 x

  79. Oh dear was keen to start but found it really hard. Got dizzy with all the breathing and just couldn't do all the dogs. First time I've given up in 6 months of watching. Hopefully I will feel better tomorrow. Won't give up.

  80. Thank Adrian for your workouts i like the way you talk through each set .

  81. How you manage to do side planks and keep talking with such a peaceful voice will remain a mistery to me.
    That felt awesome, even though the shakes were real !
    Namaste, everyone ~

  82. i think this is my favorite sequence. it's challenging and helpful with opening the body. i think it shows me how much i've grown each time i do it–and i always finish in a bit of a sweat.

  83. Loved this workout!!

  84. Awesome! I really enjoyed this practice. Definitely in my "to return to" video. Thank you!!

  85. This one is great. I had been doing yoga daily for about 3 months – the first time I'd ever been able to stick to a routine with anything- and then my practice has been faltering as I work through the process of grief. My diet, too, has grown worse again. I was afraid I had lost all my hard earned progress in a week of not doing much, but this side body flow has shown me I'm still strong and shouldn't be discouraged, like I'm starting from the bottom after only a few days of rest. This really helped me – I'll be enjoying it again in a few days. Thank you for what you do! It's making a tremendous difference in my life.

  86. wow the heat in this practice!! amazing

  87. Your guidance through the practice has really taken my yoga to the next level. I am so grateful to have found you Adriene, thank you so much ♥️Never thought I would be searching for the 30+ minute practices, but here we are thanks to you.

    "homie don't play dat" 🤣

    Namaste✨

  88. Thanks again for the practice 🙂

  89. Day 113 done!

  90. This is just what I needed today. At the very beginning you mention that this is good if you have an interview coming up…..that's exactly what I have. After working in the same place for 8.5 years and then being out of work for almost 6 months now, I've been struggling with anxiety and my confidence to interview. My first major interview a few weeks ago left me feeling more worried about my confidence. After this session, I feel that "I've got this". Will be repeating this specific practice through the weekend until my interview next week. THANK YOU!!

  91. Thank you for doing what you do.. your video motivates me everyday i am 46 and just starting this lifestyle and love it and embracing it fully.. again thank you.

  92. Day 92♥️♥️♥️ Sweat today Smile tomorrow

  93. I've been doing your videos since last September at least 3 times a week and wow what a difference!! They also help with my running, I never get strains or feel overly tired and I run 30+km a week. Thank you thank you ❤️

  94. Love this, thank you Adriene. 🙂

  95. As usual, many thanks for this beautiful flow, Adriene. 🙏❤️

  96. This was the first time i did that one. Place it in my favorite you can be sure i will come bach to this one. Do more like this one. Thank you for sharing your yoga with us, mademoiselle Adrienne Louise, so, ici name

  97. P.S. I wanted to say so nice name excuse me

  98. Side body plank – woah!

  99. That cat cow made my spine feel like a slinky going down a staircase😁

  100. Wonderful way to start my day! Thank you and hve a great one too!🌷❤️

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