Yoga for Beginners – Foundations of Flow


– What’s up everyone,
welcome to Yoga With Adriene. I’m Adriene, howdy do? Today we have a yoga for beginners video. I’m calling this Foundational
Flow, or Foundations of Flow. So this is great for people
who are wanting to, you know, eventually graduate to
vinyasa style classes, or maybe you’re trying out
vinyasa or flow classes now and you’re feeling like “I
can’t keep up,” or like, “How do I breathe?” or
“What the heck am I doing?” So this sequence will be
great for you to just kind of get the foundations of
flow, really connect to what matters, which is
synchronizing the breath with the movement and the
movement with the breath so that you can find what feels good. Let’s get started. (upbeat guitar music) Alrighty, my friends, we’re going to begin in an extended child’s
pose, so get on down. Knees as wide as your mat,
two big toes touching. Now if this is not a
comfortable posture for you then you can keep the hips lifted, and in time baby, we’ll get them down there. So just be where you are at today, if you need to curl the toes
under and stretch the feet and just kind of rest on the
elbows, this is an option. So just know that your
extended child’s pose may not look like the magazine today, but it will evolve and
change, so you just kind of have to get into it. So that’s where we’re
starting today, just kind of nice and easy in an extended child’s pose. If the forehead can come
to the mat you might experiment with that. Melting your heart down. And just take a second
to close your eyes and draw your attention to your breath. (deep inhale) A little invitation to notice
the breath is super important here as we begin today
and talk about vinyasa, or introduction to flow style yoga. And just the synchronicity
that comes when you start to really play with your breath
and move with your breath and let your movement
be fueled by the breath is so rewarding, especially
in the physical practice, it’s totally the manifestation of joy. And if you don’t know what
I’m talking about yet, you soon will, and if you
do, you know I’m not crazy. Notice your breath, take it nice and slow. We’re going to move in a circle here, so the goal today is to not
do it perfect but to just enjoy the ride, stick
with the practice, so we’re going to start by
inhaling, coming forward, and exhaling around and back. See if you can move with your breath, inhaling coming forward,
and exhaling around and back through that extended child’s pose. Keep it going: inhale coming forward, moving in a big circle,
exhale around and back, and then reverse your
circle, again inhaling as you come forward, exhale through
extended child’s pose. Now we want to take long,
deep, smooth breaths, so rushing your movement
isn’t really great for that. Slow it down so you can
focus and begin to control the breath and the movement. (deep breathing) Let’s do one more. Back to extended child’s pose, or your version of extended child’s pose. Awesome, then we’ll gently
draw the palms underneath the shoulders and press up. Walk the knees in line
with the hips and press up. Come to all fours, tabletop position. Just a little side body stretch
since we’re going to kind of hop into a flow today, kind of quickly. I’m going to press into
the tops of my feet, but you’re going to be okay. I’m going to extend my right
leg out, take a deep breath in, on an exhale draw your right
toes over towards the left side of your yoga mat,
and then take a look, take a little gander at your right foot. If you were able to do
the dunda practice with us this will help here. You can really see that line
from the crown of the head to the tip of the tailbone
here, so we’re not collapsing, we’re really engaging. Stretch it out, stretch it
out, and then release back to center and same
thing on the other side. On the inhale lift the left
leg up, square the hips, and then take it over towards the right. Take a look at your left leg, press away from the earth with both palms, stretch, stretch, stretch,
and then we release. Awesome, from here I’m going
to curl the toes under, take a deep breath in,
and then nice and easy, keeping the knees bent, I’m
going to send that up to a downward dog. Pedal it out here, soften the knees, and we’re going to slowly
walk it up all the way to the front edge of your mat. Take a nice forward
fold, and when you land, just notice your breath, notice how you might
have stopped breathing and continue to breathe
deeper and deeper as you let the weight of the head go. (deep exhale and inhale) So we’re really trying
to awaken the breath, and if that’s tough for you
I just want to let you know you’re human, you’re not alone. It’s a super challenging thing
to cultivate a more mindful breath practice. When you’re ready, roll
it up nice and slow. How slow can you go? Enjoy this move. All the way to mountain. Keep the knees softly
bent here as you roll up to a nice tall mountain pose,
lifting up through the crown of the head and then going
ahead and just taking this opportunity to check in
with your body today. Whether it’s looping the
shoulders, drawing some circles with the nose, a little neck hygiene here. Maybe pressing into the feet,
shaking out any leg cramps, rolling through the ankles
a couple times, the wrists. So go ahead and take a little
freestyle moment to really check in with your body, and then we’ll stand up nice and tall. Toes pointing forward,
feet hip-width apart, so really stacking the
bones here, and then, when you’re ready, just
getting used to moving with the breath. And just going back for a second, stacking the bones is so important because our habitual selves kind
of want to take over, especially when things begin
to move at a faster pace, as they do in vinyasa. So the more attention
to detail we have now while we’re kind of
going through the basics and really building the
foundation of our practice, the better. So when you feel like you
have a nice foundation, really pressing through all
four corners of the feet, just go ahead and, nice and
easy, reach the fingertips all the way up toward the sky
and take a deep breath in. (inhale) And that’s it. Exhale, let it go. (exhale) And again, full breath
capacity, inhale, reach up. Reach till you can’t breathe in anymore, and then exhale, let it go. Couple more, try closing
your eyes or just softening your gaze, going inward,
focusing on the breath. Inhale. Exhale, get used to really
moving with your breath. See if you can let the
breath fuel the movement. And after you’ve kind of
found that synchronization, or at least tried, we’re going to add one more thing to this. So you can stay just kind
of doing this flow here, synchronizing the movement
and the breath, the breath and the movement, or you can
begin to lift up on the toes. So we’re practicing a little
balance here, too, inhaling… This also just requires
us to kind of slow it down so we have more control
over the breath and more control over the movement. Inhale. Exhale, slowly release. Let’s do one more,
spreading the fingertips, and exhale back down to mountain. Draw the palms together at the heart, and let’s keep playing
with this moving breath and movement, together as
one, let’s see what happens. Inhale, soft knees, reach all the way up. Moving nice and slow today,
exhale down, go forward fold. See if you can move with your breath. And it’s almost like we’re
moving through water today, not because we want to be
weird, but so that we can really just kind of stay
in control of the movement and of the breath. Also really great if you’re
a beginner to just take it nice and slow, allowing the
muscles that have been tight for so long to reawaken and stretch out. From here I’m going to inhale and lift up to a flat back position. Now, what that looks like today is this, sliding the palms all
the way up the shins, all the way up the knees,
we kind of draw energy up through the legs as we do
this, just a little bonus tip, and then I’m going to loop
the shoulders, pull the elbows back, and find extension
through the crown of the head. Kind of like I’m creating
the number seven shape here. The legs might want to lock here, especially in certain body types, so just keep a soft bend in the knees. Everyone draw your navel up to your spine, this is hard work, and we’re
going to draw the shoulders away from the ears. Take one more breath in here,
and then use your exhale to slide back down to that forward fold. Bend your knees super generously to give your lower back some
extra special love here, and then if it feels good
you can grab the elbows, rock a little side to side, keep breathing nice long,
smooth, active breaths best you can, and chances
are you will stop, and so we’re just going to
make it about coming back to the breath each time,
even if you have to do it a million times, no worries,
that’s what the practice is all about. (deep inhale and exhale) Then release the arms, and slowly roll it back up once again. Press into all four corners of the feet, and again we’ll take a
deep breath in and inhale, reach up towards the sky. Exhale, soften through the
knees, and down you go. Rain it down. Inhale, halfway lift, palms slide up to the tops of the thighs. I’m just going to pause
here and work on this shape. Finding that length through
the crown of the head. Usually the neck wants to
kind of spill off like this, so remember that the neck is
an extension of the spine, remember not to lock your
knees, take a deep breath in. Pull your elbows back
and then use your exhale to slide it down. Great, rolling up one
more time just like this. Flat back position. And then use your exhale to fold. Awesome, this time we’re
going to bring the fingertips to the mat, walk the feet in just a hair, and then on a big breath in,
send your right foot back. On an exhale lower your right knee. Inhale, open your heart. Awesome. Exhale. Inhale. Exhale, plant the palms,
and we’re going to step the left knee back to meet the right. Cool. Catch your breath,
gather your bearings. And we’re going to come to
kind of a half push-up here. Inhale, open your heart forward, so really let the chest open. Exhale, bend the elbows
slowly, lower down. Stay down. Then inhale, lift the heart up, lower the legs if you haven’t already. Cobra. Exhale down. Keep your cobras nice and small here. Inhale, lift up. Especially if you’re new to
the practice there’s a tendency to kind of want to recreate
the shapes that we see, and then this ends up happening. Because it takes a long time
to get everything integrated and working happy to
kind of get here, so… Don’t worry, not trying to
call you out or anything, just trying to help you,
don’t want you to have any back pain or anything,
so keep it nice and low. Inhale, lift. Exhale, release. So we’re doing this on our own here, we’re really pressing
through the foundation, inhale, lifting up. Exhaling, lowering down. Each time you lift up with the breath, pull the elbows back like
little grasshopper legs, press into your pubic bone
and the tops of your feet. So it’s like a pump here: inhale, lift, and exhale, fall. Let’s do one more. Inhale, lift. Baby cobra, and exhale, release. Cool. Curl the toes under,
lift the kneecaps, inhale in. Exhale, press up into
a push-up. You got it. You can always be at a half push-up. Inhale in, exhale to your downward dog. Soften through the knees, and then eventually begin
to straighten it out. Awesome work, everyone. Here we go. On your next big breath
in, lift your right leg up into your lunge, exhale, lower your left knee down. Inhale, loop the
shoulders, open your heart, take a deep breath in, and exhale, let it go. Great. Inhale, take your time. We’re going to lift the back
foot up to meet the front. Big breath in. And if that doesn’t happen in one step, which it probably won’t, who cares. Take as many steps as you need. And then everyone exhale, forward fold. Probably already there, so take a couple nice
long, smooth, deep breaths. Awesome. Inhale. On your next breath, halfway lift. We know this position, just
checking in, staying curious, experimenting. And exhale, down you go. And then softening through the knees, pressing through all
four corners of the feet, spread your fingertips
and begin to reach it up. Full body stretch, it’ll feel really good. And exhale, hands to heart. Awesome. Just take a second to catch
your breath, or observe your breath. You know, getting used to moving
with the breath in this way is actually a really intricate thing, so we go to vinyasa class
and we’re expected to just perfectly sync up. So I think it’s really nice
to actually break it down like this whether you’re
a beginner or not. Just to kind of slow it down and remember, ah, yes, synchronicity. So taking a second here to
just observe the breath. If you’re brand new to the
practice and you need a sip of water right now, go
get your sip of water, it’s really your home practice
too, so you can kind of take what you need. That’s when you return to the mat, like when you’re really
listening to your body. A lot of yoga for beginners
is just about learning everything the “right way”
and we forget to allow for permission to make it so
that you want to come back to your yoga mat. Okay, so we’re just going
to go through one more little flow here, just practicing
moving with the breath. So soft knees, marry the
breath to the movement and the movement to the
breath, best you can. Big inhale, reach the
arms up and overhead. Full body stretch. Long exhale, enjoy this
move as you forward fold, dive forward, soft bend in
the knees, take good care. Inhale, halfway lift, this
time you might experiment with bringing the palms to the
shins, just another option. Instead of the thighs. Take a deep breath in here,
lengthen, lengthen, lengthen, and then use your exhale to bow forward. Moving nice and slow. Walk
the feet in just a hair. Inhale, step the right
foot back into your lunge. This time you can keep the
back knee lifted, or you can lower it, go ahead and
let all the air out. On your next inhale open up the
palms wide, lift your heart, press into your feet strong again, we can also be on the knee here. Take a deep breath in, full
capacity of breath here as you open and expand and then exhale. Back down you go. Plant the palms. Walk the left toes, or slide the left toes
back to meet the right. Stay here, or lower the
knees like we did before. Inhale, extend. Exhale, slowly lower down. So we’re doing it on the
knees, we’re lowering all the way down. And everyone hug your
elbows into your side body, and on your inhale lift up, cobra. Move with your breath. Exhale, release. Inhale, curl the toes under. Exhale, draw your navel up to your spine, lift your kneecaps, come
up to push-up, plank. Inhale in. Exhale, downward-facing dog. Awesome. Inhale, step your
right foot up into your lunge. Again, you can lower the
back knee here, exhale, or you can keep it lifted. On your next breath in,
wherever you are, move at your own pace, we’ll inhale,
open the heart, expand. Power up through the legs. Open, open, open, breathe in. And on your exhale, let that be your cue to make your way back down. Awesome. Step the back
foot up to meet the front, take a big breath in. Exhale, forward fold. Awesome work, everyone.
Inhale, halfway lift. Palms on the shins or thigh. Exhale, diving forward. And inhale. Awesome work, everyone. Take the deepest breath
you’ve taken all day as you reach your fingertips up towards the sky, reach for the stars, full body stretch here, full breath, and your exhale brings you back to the heart, back to palms together, back to namaste, which is
where we end our practice. If you still have more energy
and you want to do more today, you can repeat this sequence. Everyone just take a second
to notice how you feel. Maybe closing the eyes, and allowing the breath to return back to its natural rhythm. (guitar outro)

100 Comments

  1. THIS WAS AWESOME!!! im defiantly going to repeat this one (and a few of her other videos) again and again until im ready to move onto tougher stuff.. love Yoga with Adriene!!!

  2. Just finished my last final as an undergrad. Yoga has really helped me through the more difficult times and transitions in my life. This practice gave me a restorative workout if that makes sense. So calming on my frazzled brain, cheers!

  3. Beautiful thank you .. I love love to buy your video on DVD . How can I do so

  4. Thank you Adriene! Fantastic routine.

  5. I just started my journey to yoga yesterday and I'm making slow & easy progress. I've always wanted to learn yoga and I'm so grateful that I found you, Adriene. Thank you and namaste 🙂

  6. hi Adrian thank you for all magnificent teaching , all yoga you teach treat hips, do you have any things special for hips muscles. thank you

  7. love it! you are funny

  8. i believe you inhale and exhale all the time with your nose right? my teacher said.

  9. First timer!! I did it and found I really enjoyed it! I loved being reminded to breathe!! I had no idea that I had stopped! Definitely will do more yoga in the near future!!

  10. I did a full week of your original Yoga for Beginners video, and have now moved on to day 1 of 7 for this video practice! Have to say much more challenging for a first time yogi but I'm always up for a good challenge! Love it, keep up the good work!

  11. I stumbled across your channel about two years ago and I've never looked for a different channel. You make us newbies feel welcome and you recognize that we're not perfect. Thank you for doing what you do and helping me get in to yoga 😀

  12. Done this for the first time, Thank you for the major tip to sync motion with breath. For some reason my inhales are shorter than my exhales to I have to inhale twice to get the full movement. But I will use this video frequently to get my breath together. Thank you so much once again

  13. 4:20 Dug this! My sore core need this stretch mucho.

  14. I'm sweating rn. what's wrong with me?

  15. ☕️😊

  16. oh my im starting yoga . asap. love how it affects my body and soul

  17. I really like your way of teaching, you seem like a peaceful transparent person 🙂

  18. something just clicked with me about all this yoga stuff after doing this routine and I think I'm starting to get it 🙂 Thank you adriene 🙂

  19. I ADORE all your videos! Doing these have literally cured my plantar fasciitis. I thank you so much for allowing me to follow with such ease…you're an excellent instructor!

  20. So good! This has eased my IBS pain. 😀

  21. Thanks, Adrienne. I love your shirt! I want one. Where can I purchase a similar one? I collect elephants…love them!

  22. Thank you, Adriene! Finally get my breathe back~ Good exercise for after work~lol

  23. This is such a simple routine and thank you for doing it at a slow pace for beginners. Really helpful <3

  24. haven't done yoga in years and thought id click this, and im so happy i did! i forgot how much i loved it and how good it makes me feel 🙂 will definitely be going through other sessions on this channel. thank you!

  25. this went by so fast! blink of an eye 😉 good thing is I really paid attention to each n every move n positioning n the often overlooked necessity "breathing"! how we forget to breath deep in day to day life. Doing yoga feels like being re-introduced to my breath and inner self. Thanks Adrienne for your honest efforts in bringing this community together!

  26. I am very new to yoga and have started doing your beginner videos which I am finding very helpful. One thing I am finding though is I feel light headed every time i come up from forward fold to standing. How can I avoid this? Thank you 🙂

  27. How is the process going for the new beginners series? 🙂 Your Jan 10 update said you were working on it! I am excited for it!

  28. omg, I have been following adriene for months now, and I have been listening to shakey graves for a while now, and I just found out the intro is by shakey graves!!!! that is crazy to me!!! I love it!

  29. zàn shǎng

  30. Oh. My. Gosh. Just discovered you and your channel. I've done just a bit of yoga in the past and have really enjoyed it. Wasn't sure how to really get into it as I live in a tiny town in Iowa and classes aren't offered nearby, but I think your videos are the answer. Soooo looking forward to this. Eep! 😆👍🏻💪🏻

  31. Hey Adriene… found you through my fit bit community. I like you. Would you, or have you, done a sequence for those that suffer from fibromyalgia? Thanks 🙏

  32. Thanks Adriene for being a part of my life transformation!

  33. Thanks you

  34. This was a great class for somebody returning to the mat after a long break. Namaste.

  35. I am really enjoying these videos! I am new to yoga and my doctor recommended it to help with anxiety. You have a calming and reassuring presence. I am planning on trying some local studios but I am happy knowing I have these videos for when I can't get to a class or don't feel up to going out, so thank you!

  36. Hi! I'm trying to find how to modify poses for people with arthritis of the knees. Those deep squats are not possible for me. Suggestions?

  37. Fabulous video! This is such a great WELCOMING intro into Vinyasa. It really helps explain a lot and invites the breath connection. Speaking as a beginner, it's so easy to get lost in a Vinyasa class. This was so beneficial to learn. Thank you, Adriene, for all of your videos!!

  38. Another great video, Adriene. Just started this one and its great the way you break down the steps as I've struggled with that in yoga classes so far.

  39. Hi, Adriene. Loved this video. Also received my FWFG cutoff shirt…so soft and perfect for my practice. I love it, this FWFG community, you, and my daily yoga practice. What a joy this is to me. Thank you, thank you karen✨

  40. Thank you. My toes didn't like being curled but I'm sure I'll get used to it ☺

  41. Day 12 of the March calendar, going back to basics is good. A quick but positive reminder of such an essential part of our practice. I always try hard to match my breath to each movement because if I don’t it doesn’t flow. I notice how much more I get from my practice if I get the breathing right and it’s so much more fun ! Thanks Adriene 🤗 see you tomorrow for Kindle 😊🧘🏼‍♀️👍🏻💞

  42. Good Good Morning Adriene, I am so happy to start this day on my mat and determined to do just that from now on once again; I thank God and thank you for offering yourself to us. This was without a doubt an excellent wake-up and stretch, I felt the heat throughout my body the whole way through and believe me it is not hot or even remotely warm in my front room right now. I was also able to continue breathing. Have a glorious day; Namaste 🙏🏽🙌🏽💖🌞

  43. I tried waking up early in the morning for this but I couldn't. Try again tomorrow. This one done! See you guys tomorrow! 💗

  44. Fresh march 2018- todays practice was really nice for my lower back. Loved stretching it out! Good pace for a monday 🙂

  45. In love with this, I also love the room in this video! Beautiful, thanks for all your words of encouragement Adriene…yoga has become one of the most important parts of my daily routine and my mind and body loves me for it! Much love <3 <3 <3

  46. It never hurts to go back to the beginning to check form and breath. I flowed at my own pace while checking these. Great practice! On with the day, now. Namaste, Adriene! 🙂

  47. Namaste 🙏🏾🕉

  48. It's so rewarding to find progress in your practice. I remember when breathing was the most difficult thing to do. Moving with it was foreign. This video has shown me how far I've come over the last few years. Namaste!

  49. I did this one today because I wanted to do a quick and relaxed one as I'm very tired. Now I ended up doing stretches and twists for at least ten more minutes… amazing 🙂

  50. Loooove this. Namastè 🙏🏼

  51. namaste d j v

  52. I had a driving test yesterday so I skipped this practice but I just did it and woohoo loved it, thank you Adriene, Namaste Everyone 🙏💛💛💛💛🙏

  53. A day behind, also missed one Yoga session. rains blew the electricity out for like three days/ Actually repeated the 10 minute one on the lake.

  54. Catching up on day 12 and well worth doing! Getting the basics right is so important. Thank you Adriene x

  55. This video is old and you may have turned off comment notifications but here goes…

    Should my knees be popping while extending my leg back while my other knee is bent? The entire movement is very uncomfortable! I feel like I have 3 arms/legs and 6 bellies. Will it ever be comfortable? Will I ever flow easily? Or will my big/awkward old. body always get the best of me? Signed… Feeling discouraged.

  56. Hi, did my first day of yoga. I really liked your class. I have a question though for you or others in the community, I weigh 250 pounds and have all my weight in my belly area. Right now I don't be able to do any of the poses where bending forward is involved. Will I be able to in the future. Right now bypassing them and doing the rest of the workout. I do attempt it but have not been able to do them yet.

  57. At the beginning of the June calendar I love returning to this and the Ujjayi video. After over 2 years now of following you Adriene, I know how important they are. So for you to remind us of how to perfect these essential basics we will get full benefit from our daily practice. So yummy ! Thank you Adriene 🧘🏼‍♀️👍🏻🙏💞

  58. Happy June everyone ^^
    Remember " The process is the candy"
    Best of luck <3

  59. Anyone from June calendar? So excited about this! Ready to catch a wave 😉 Good practice everyone, have an amazing day!

  60. Awesome ❤❤❤

  61. I'm not new to the practice but I always find something new in the practice <3

  62. This was lovely. I am just starting on the June calendar and this was a great way to slow down and get back to basics. Curious why we didn’t do the left side also? Or did I just miss it?🙈 Either way, thank you Adriene!

  63. I loved this practice!!!! So happy the calender brought me here! I’m over a year into my practice and this felt so good to break it down! This video def connected with me today!

  64. I love how this is the first practice of theJune calendar! This month is going to be so beneficial and full of growth 💕 Namaste everyone!

  65. Gaynor Starprincess 🙂 <3 This video was perfect for me! Great way to start off the month! 😀 i really needed ro slow down and get back to my breath more i didnt know that till i did this video ! tankies!! <3

  66. Always good to go back to basics! Especially good to slow things down at bedtime. Ready for bed now! Thank you Adriene and happy June xx

  67. PS will there be a calendar for June?

  68. I was worried that my body, all achy from a week’s worth of 10-12 hour work days, was not going to keep up with whatever this new month’s calendar threw at me. I shouldn’t have fretted! This was perfect for tired little me today, as it had all the encouragement and slow movement coupled with the stretches and downward dogs that I craved. You’re magic! I say it every month but it’s true!!! Can’t wait for you to carry me through another busy month with deep breathing, patience and love. I’m so ready to catch that wave and surf it to my heart’s content!

    Thank you Adriene, my saviour. See you tomorrow! Namaste xxx

  69. Starting off my birthday and the start of my next six months of practice with this little ditty. I love going back to basics and finding my feet again ♥

  70. CATCH A WAVE DAY 1. Currently in a hotel gym in front of another person! And sticking with this practice. I am so proud to report that I showed up here today. Thank you so much Adriene, Namaste <3

  71. "Slow it down" very well said Adriene, i just needed this sequence like crazy feel so good.
    Thank you

  72. Hello Adriene, I really appreciate wat you're doing but I felt like this beginner videos are a bit fast paced ! I am a very beginner and I have to move back with the video too many times to be able to follow your instructions. I would've preferred it to be a little bit slow. But Thanks any way 🙂

  73. I was having a difficult morning and this video really helped me refocus and breathe. Which really calmed me down. Breathe, just breathe <3

  74. I loved this! I love when you just slip in little bits of philosophy and tips of encouragement and reminders about the importance of breath. I have had many yoga teachers over the years… I just realised you're my favourite. I'd never think my online yoga experience could honestly compare to in real life experiences, but you provide such a touching and personal yoga experience online and I really value it. Thanks so much for everything you do for us!

  75. Do you have a video that describes the best position for cross legged is? I'd say I'm intermediate and flexible in my hips but my feet always seem to get in the way and I can't feel a good comfortable stretch

  76. Hey Adriene, I love doing yoga with you every morning, before I go to work. You are my favourite coach! I am feeling familiar with you like I know you from the past, and who knows perhaps one day we ll meet if you wish too.
    Nevertheless have a nice day, week, month……

    Cheers Stavros

  77. Thank you! 💟🕉

  78. What microphone do you use to make your videos? I am trying to make some myself and would love to hear what you use! Your videos are what got me into yoga 3 years ago… I am now a teacher!! THANK YOU!! <3

  79. Yoga. Is. Hard. Hot. Sweaty and COMPLICATED! DX I FEEL LIKE I JUST DID JUMPING JACKS! HOW IS THIS RELAXING!? …at least I'm pretty sure I'm burning callories.. also HOW AM I SUPPOSE TO REGULATE BREATH LIKE THAT!? I HAD TO GO EXTRA FAST BECAUSE I CAN'T BREATHE THAT SLOW!

  80. I have the grace of a three legged weiner dog with polio…

  81. Blessings sent your way Adriene. Greatly appreciate the way you deliver your messages and allowing flow to take place no matter what level you are in. You truly have a great way of transitioning within poses, while giving great examples for beginners like myself. Each video is a different, great surprise that I always look forward to in the morning. Thank You!

  82. Started yoga and I LOVE IT. Thank you very much! ♥

  83. Love you Adriene! Namaste

  84. Wonderful, loved this!

  85. Excellent teacher! Thank you! 👍🤗

  86. This was…fun. I'm a beginner and I finally feel like I am doing real yoga. I'll admit, it did get a little difficult there in that last flow, but I enjoyed it. Though it wasn't the easiest thing in the world, I felt hopeful and I enjoyed doing it. I feel like even in the very short time that I have been doing yoga, I am already improving. You're beginners playlist has been SO HELPFUL to me. I have learned so much about the foundations of yoga. I only have two more videos on that playlist left and I am a little sad, but I am also excited to see what new adventures yoga will bring. Thank you Adriene for doing this. Yoga is changing my life.

  87. I absolutely love love love flow yoga. I also love your 30 day yoga challenges! The idea just popped into my head about a 30day flow challenge. I'd absolutely love to see one of those in the future 😍

  88. Nice! Just starting to get back into yoga so this is a good video to get back into it

  89. I've been enjoying your videos! 💫🤗🌻thank you

  90. Day 13 of March

  91. Got my body starting to flow again. I’m so so happy to get back to my mat! I want to restart the truth yoga, but I think I’m going to do more beginner flows and hopefully start on January 1st. I haven’t really gained much weight for being off the wagon for so long, but my body has a definite “sludge” feeling that needs to go away. I could see the veins popping out in my feet telling me that they need to get used to the flow again. Yoga for detox (I know you have a video for this 😁) then prepare for the TRUTH! lol. Namaste 🙏🏾

  92. I broke out in tears once I completed the last pose. What a necessary release. Bless you. Thank you. You are truly positively influential! 🙌🏽🙏🏽💯💗

  93. I remembered this as being a challenging practice from when I first started yoga a few months back. Wanted something short but medium intensity. This time I found myself sneaking in extra chaturangas and I still said "is that it??" at the end! I've come a long way with you Adriene. Namaste ❤️

  94. Synchronizing breath with the movement and movement with the breath ☺️✨ Amazing flow! Thank you so much Adriene and namaste 🙏🏻

  95. It was perfect as usual. I needed to slow down. Its'a always good when sometimes you back to basics. Like a fresh breath of air. Pleasant sensation of peace that flows through the body. You're clean deep inside of you. I'm feeling like a feather in the wind. Namaste Adriene and thanks for liking comments everytime. It's very nice of you.❤

  96. Yet another amazing video. Thank you, you keep me coming back to the mat.

  97. Thank you for looking after our knees! I'm hypermobility and when doing forward fold I never knew if I was doing it right and with your soft knees it made me aware and I made it the whole session! Thank you Adriene,n loved today's practice, I'm in between newbie and not so, which is hard at times but your channel is perfect! Thank you thank you thank you! I'll see you again tomorrow morning 😊

  98. I do enjoy your practice but sometimes there a tad too much chatter.

  99. I don't wear my glasses for yoga, so softening my gaze is my one yoga move I can execute perfectly every time! Thank goodness we never need to harden our gaze!
    This one felt amazing tonight. Thank you Adriene ❤️

  100. This practice is the perfect length for me to make a cup of tea right before I start then have it be the perfect temperature when I finish! ☕

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