Yoga For Hips & Lower Back Release | Yoga With Adriene

– What’s up party people? And welcome to
Yoga With Adriene. I’m Adriene and this is Benji
and today we have an awesome practice for the hips
and the lower back body. So hop into something
comfy and let’s get started. (upbeat music) Alrighty my friends, let’s
begin seated in your yoga mat with the legs
out in front of ya. You’re gonna lift your knees,
place your feet on the ground, try to aim your
toes pointing forward. Just to start to send some
awareness towards your feet. And then you’re
gonna take your hands and you’re gonna
touch your booty. So we’re gonna move fleshy part
of the buttocks to the side so that you can feel this grounding
down through your sits bones. And if you don’t feel it,
that’s okay. Just would be to each his own. Moving the buttocks
just so you feel grounded. So we have our feet grounded and then we have
the sits bones grounded. And then just notice if the
knees are coming in or out. See if you can
align knees with ankles, so you have two
slides going down. Awesome, so we have
a swift practice today. Swift is and not long so we’re gonna jump
right in with the breath. Bring your hands
to your hamstrings. Just behind the
back to the thighs here. You’re gonna
keep your feet rooted, loop your shoulders,
start to lift your heart up. Now, there is the likely chance
that you’ve picked this video because you’re experiencing some
tension or some tightness in the lower back or hips so see if you
can send awareness and breath, whatever that means to you,
right down to that lower back right away here
as you breathe in. And breathe out. Then in your next breath in,
sit up a little taller, breathe in and then breathe out
you’re gonna slowly send your heart forward, chest forward. You’re gonna drape over
the tops of your thighs. Now you might clasp
opposite elbow here. Notice if the knees are
wanting to come in or out. See if you can keep these two
nice straight lines from the knees to the ankles,
toes pointing forward and then yep, you guessed it. Some of you are
probably already there, you’re gonna relax
the weight of the head over and still continue
with the breath. Ah, should feel really good. Notice where you might be
holding or clenching in the neck, the traps,
the shoulder area. The skin on
the forehead, the jaw, keep awareness in the toes. So keep that connection of the
sits bones and your feet just kind of grounding
you into the moment. Take a moment to
close your eyes here. Just feel the power of
your breath, that wave. Notice how it can
stretch as you breathe in and soften as you breathe out. And again,
if you haven’t already, go ahead and close your
eyes just for moment here, go inward. I love this shape. Doesn’t always have
to be a fancy yoga pose. Just uniting breath and body. Sweet, take one more deep breath in your own private
little love cave here. Nice, now release the hands, press the palms
firmly into the earth. Stay connected to everything that is touching
the ground here, your foundation as
you tuck the chin, start to lean back, way back,
and slowly roll it up. Awesome, take a
deep breath in here. Head over heart,
heart over pelvis. And then as you exhale, hands are gonna
come to behind the thighs. You’re gonna lift the toes up,
dig into the heels and if you’re experiencing any pain or
discomfort in lower back, you’re just gonna stay here. If you’re here for more of the
release and preventative care then you’re gonna lean back
and lift the shins and toes up parallel to the ceiling. Just connecting to
little core stability here. So we’re here or we’re
here and we’re breathing deep. Jumping right in. Thank you so much for sharing
your time and energy with me and with the Yoga
With Adriene community. You made a great choice. Take one more breath,
you got it. Awesome, then we’re
gonna slowly release, feet back to the ground. Then you’re gonna
send the left leg out long. You’re gonna hug
the right knee in, squeeze as you send your sternum up
towards the sky. Flex your left toes, take a deep
breath in and then on an exhale, you’re gonna slowly bring
your right hand behind you and you’re not
gonna twist to look back. You’re just gonna
twist to look to the right. So the right side of your mat,
not all the way back. Just gentle and easy here. Big breath, squeeze and lift. Great, then you’re
gonna come back to center. We’re gonna bring the
right knee out this time. And then we’re gonna
lift the right fingertips all the way up towards the sky. Left fingertips
brace behind you. Then you’re gonna think up
and over as you reach the left fingertips to either
grab the outer, sorry, right fingertips to grab
the outer edge of your left foot or your left shin
or your left thigh. So you could be here,
here or here. Now actively draw the
top of the right thigh, that meaty quad muscle,
and your thigh bone, the femur, down towards
the earth as you inhale, lift your chest. Lots of awareness. 100% full body awareness. Take a deep breath in. And then exhale,
you’re gonna release your hand and then we’re just gonna take
the hands to the earth, the shin or the foot and you’re
gonna come all the way flat, belly towards the thigh. Just intention not you
have to come all the way flat. Head to knee pose,
take one more breath here. Big cycle of breath in and out. Breathing into that lower back
body and then slowly release. Don’t push anything. Just let it kind of be
where it’s at today. And you’re gonna guide
the right knee all the way up. And we’ll just do a switcheroo. Send the right leg down,
I’m not gonna lie guys, I’m on a little bit of
a cold medicine. Okay? Just got to keep it real. Right leg goes out,
left leg comes in. Nothing better than a little
at-home yoga to tend to the body so I’m all good, don’t worry. Not that you were worried.
(laughs) Squeeze and lift so
find this foundation first. Nice and tall,
hug that left knee in. And then again, we’re
not going all the way back. Today, we’re just
going to the left. So you’ll bring the
left fingertips behind. This is to help us resist the urge of cranking
all the way back, creating stability
and finding length today. Big breath here,
breathe into your belly. Nice, and then slowly
we’ll come back to center. We’re gonna open
the left knee out. Beautiful, then
left fingertips reach up. Got it right this time. Right fingertips come back to
anchor you and then you’re gonna think up and over as you reach
towards the outer edge of the right thigh,
outer edge of the right shin, or all the way over to
outer edge of that right foot. And you’re of course
gonna feel that great, long lengthy release
in the lower back body. And you know what
makes it even better? You bringing
conscious breath to the par-tay. So soften your gaze. Breathe deep. Let your left thigh bone,
left quad get really heavy here. So we’re actively
drawing down as we lift and lengthen over the right leg. Awesome, then slowly release. Frame your right leg with your
hands and then you’ll decide what feels best here.
Maybe grabbing the shin. Maybe one day the foot,
maybe you’re just here. Baby steps and we’ll slowly
fall into our version of head to knee pose,
Janu Sirsasan. Hey buddy. Breathing deep. Then slowly press
into your foundation to roll up and look what Benji did.
(laughs) He loves to sit on top
of people or on top of things. You think you’re a lap dog. Okay, from here, from here we’re
gonna pull the right foot in to meet the left, Baddha Konasana but we’re gonna give
ourself a lot of space today. So if you’re used to kind of
zipping up to the center line, awesome for you, my loves but we’re gonna give
ourself a little space. You’re gonna create a diamond
shape by bringing the heels out. Then hands are gonna hold
on to the shins or the ankles so shins if you seem to
be rounding forward. If you have that length already
here then you can go ahead and go for the ankle and find a
little rotation in the pelvis. Okay, inhale,
sit up nice and tall. Exhale, bend the elbows. You’re just gonna slowly shift
forward so that you’re looking just beyond the toes. Maybe looking into a pond,
seeing your reflection. And then we’ll come
all the way back up. And then back again,
navel draws in and up, create space, coming forward,
bend the elbows. And then come back up and
then this is the last time we’re gonna hold there, and you
might find that the option is available to allow the elbows to
press the tops of the thighs out a little bit and
maybe open the toes. So we’re breathing deep. Tops of the thighs
actively anchoring down. Ooh, yeah. This is a good one, tuck
the chin a little bit here. Find length. Nice, and then release. Bring the hands
to the outer edges of the thighs or the knees. You’re gonna bring the knees
together and then we’re gonna send the legs out long. If the legs are a bit tight,
lower back, hamstrings a bit tight, just go ahead
and keep a nice generous bend in the knees by
digging into the heels. If you’re able to straighten the
legs let’s go ahead and send the toes up towards the sky and keep
nice and active in the toes. Check it out, left fingertips
are gonna go back. You’re gonna slowly
reach all the way up and over, touch your right toes. Then come all the way back up. Left fingertips, I did it again. Right fingertips
are gonna go back, think up and over,
touch your left toes. Again, you can bend the
knees here for this flow. Inhale to reach up and over. It’s like you’re
swimming here, big stroke. And then come back and
then all the way up and over. And you’re gonna keep doing this
and see if you can find a nice breath to sync up with. And this is definitely one where
I like to remind you to not worry about what it
looks like but how it feels. Explore the sensations as you move with your breath. We’ll go ahead and even it out. And then the next time you’re in
your Forward Fold with the knees bent or with the legs straight,
with a micro-bend, you’re gonna go
ahead and hang out there, Paschimottanasana. I love to bend my
knees in Paschimottanasana. When I was younger, I really
tried to get that peanut butter and jelly sandwich but I think
I was straining my muscles a bit more then now I know that
I would have wanted. (laughs) Whoever’s doing
the captions on this video, good luck with that one.
No, just kidding. Basically, bend your knees. Because we’re not just
trying to get loose hamstrings. It’s all connected, right? It’s all tied in
to one moving part. So we want to integrate. I’ll stop talking for a second
and I’ll allow you to listen to the sound of your breath as you allow the weight
of the head to relax. And then take one more
breath in your private, beautiful,
therapeutic love cave. And then slowly grounding
through your foundation to tuck the chin and roll
it all the way up. Okay, so how you get here will
be a little bit different for everyone but I’m gonna
guide you to bend both knees and bring the feet
flat to the earth. Okay, so we’re in this bit of an
awkward pose to start but we’re gonna use our fingertips,
we’re gonna turn the toes out. This is very important. Turn your toes out, bring
your fingertips behind you, then here we go, lift
up from your pelvic floor, connect to your core and
you’re gonna slowly come forward into a Froggy Pose. Knees are gonna trace the toes. A big hip opener here. Find soft, easy movement here. Notice if you got a little bit
frustrated there, that’s okay. That’s why we’re
here to create space one lovely at-home
yoga practice at a time. It’s all good. So create a
little movement here. You can stay in the Froggy Pose
or you might widen your feet just a bit more,
drop your heels back and come into
this low yogi squat. A little Malasana variation. So you know your body best,
you are the expert. So you can stay in
the Froggy or come here. Big full, deep breaths no matter
what variation you’re choosing. Again, try to think of
the body as one moving part. It’s kind of why I’ve selected
this little dance today so that we’re not just going
isolating hip stretch. Isolating back stretch. Even though this is
really great for the lower body. All of it, take one more breath. Maybe lean back
wherever you are. Sit up nice and tall. Yes, and then release
we’re gonna lift the heels if you’re in the squat. You’re gonna
walk the toes back in. Knees are gonna
go forward, toes forward. Come to the center of your mat. And again, if you’re
feeling sluggish today, just remember this
time is so awesome. You get to kick your
shoes off and do yoga, right? You’re not at work, yet. Okay, then from here
toes pointing forward, fingertips on the
earth to support us, we’re gonna slowly
drop the head down, drop the heels and
send the hips up high so you’re in a
Standing Forward Fold. Allow the blood
to flush to the head. You can claps the elbows,
rock a little side to side. Now you have gravity
working for you here. So you might be able to straighten the
legs just a bit more. But careful not to lock them. And then really, oh,
take this time to release. Have you been holding on to or
carrying around something heavy that needs to be shed? No matter how big or how small,
can you take a really conscious moment here to let go? Choose to release something that maybe is
just no longer needed. Maybe that’s just tension
in the neck and shoulders or tightness in the hips. That’s where we
store it all anyway. Oh yeah. If the arms are clasped, go ahead and
release the hands down. Now you’re gonna walk your
feet as wide as your yoga mat. Once again, turn the toes out. Inhale, use your
fingertips on the ground and exhale to support you. Exhale, slowly drop your center
back down into your Froggy or into your yogi squat. Take a deep breath in here,
smile, life is good. Then exhale, you’re gonna
bring the fingertips behind you. We’re gonna come all
the way back sitting, seated. Awesome, send the legs out long. Sit up nice and tall. Beautiful Dandasana. Toes up towards the sky,
breathing deep. Close your eyes, center. Nice and then
press into your hands, dig into your heels. You’re gonna lift your hips up. Send ’em towards
the front of your mat and come all
the way to your back. When you get there,
take a deep breath in. The deepest breath you’ve
taken all day and as you exhale, hug your navel into your spine and hug the knees
up towards the chest. That’s right, find
what feels good here. Give yourself a big hug. Roll around one
way and then the other. Let any sounds of gestures that
want to come out of the body, (laughs) let them come out. Sigh of relief or release. Great, then you’re gonna lower
your left foot to the ground. And you’re gonna cross your
right leg over your left leg. Now check it out, use the
hands to press into the earth, you’re gonna shift your hips
over towards your right side of your mat, and then slowly just
allow your legs to fall towards the left side of your mat. Now, if you’re
experiencing any stress or tension in the lower back, you’re gonna skip this and
you’re gonna come into maybe a more gentler twist. Make it an easy reclined twist. Knees just stacked
on top of each other. Otherwise we’re in
the Garudasana legs-ish, Eagle Legs, breathing deep. Soft fingertips. Send your breath downward. And then anchor
through your foundation to come all the way back up. Right foot comes to the earth as
you re-center the spine and then left leg’s gonna cross over. We’re gonna use our
foundation to lift the hips up. Press down through the earth,
lift the hips up, send the hips to the
left side of the mat. And then let this just
fall easy to the right. No pushing or forcing. Mmmm. And we’re
breathing into the belly. You can close
your eyes on this one. And then slowly press
into your foundation to come all the way back up to center. Take your hands,
bring them to your kneecaps. You might have to
peek at me for this one. We’re gonna
stabilize a little bit, neutralize the spine by
bringing the palms to the knees. You’re gonna scoop
the tailbone up first so that it’s nice and
flush with the mat. This should feel yummy and
it requires you to be active. So you’re gonna
scoop the tailbone up, draw the navel down. So there’s no space between. Breathe deep here,
try to soften through your feet. And then if this
just feels amazing, you’re just gonna stay here. Otherwise, we’re gonna release and now slowly
allow the pelvis to tilt, the lower back to lift up. Just the opposite
of what we were doing. And again, you’ll know if it’s
right for you to stay with your lower back flush with the mat. And if you do take the tilt,
you might come right on to that SI joint,
right on to the sacrum. Nice and easy. Soft in the feet,
soft in the jaw. Great, and then nice and slow,
scoop the tailbone up. Hug the knees into the chest. Nice work, you’re
gonna reach around. We’re gonna end
with a Happy Baby. So you’re gonna grab
the outer edges of the feet or the inner arches. I’ll let yogi’s
choice rule here. And then you’re gonna
kick one leg then the other, soles of the feet actively
kicking towards the sky. And now actively
reach your tailbone towards the front edge of your mat. Try to lift up
the lower back here. Breathe deep. If you want to some
soft easy movement here, please do. (sighs) One more big breath in and out. And then we’ll release. Awesome. Feet come
to the ground. You’re gonna windshield wiper
the legs one way and then the other to extend the
legs all the way out. Great, bring you
left hand to your heart and your right
hand to your belly. We’ll take a final breath here
to just allow the nutrients of our practice to settle in. Go ahead and close your
eyes when you land here. Feel the warmth of your hands. Inhale, lots of love in. And exhale, lots of love out. Nice work today. Go ahead and
leave behind anything that’s not working for you,
not serving you. You can just leave it
on the yoga mat. It’ll evaporate and transform
into something new for someone. So just a little opportunity
to release and leave behind whatever wasn’t working so
that you can plant new seeds, find new joy and
rock your best self. I want to rock
with you all night. (hums) Go ahead and
bring your palms together. Tap into a little inner smile. Take a deep breath in and we
finish by quietly whispering Namaste. (upbeat music)


  1. Carve out the time, my friends! Let me know how your practice went in the comment section below!

    "And still, after all this time,
    The sun never says to the earth,
    "You owe Me"

    Look what happens with
    A love like that.
    It lights the Whole Sky"


  2. That wide Baddha Konasana pose triggered something in me that I felt so much appreciation for my body and I started crying and smiling. Never experienced that before. Thank you for this! Your gifts are the best because no one can give anything better than a positive experience, in my opinion. I'm so grateful that I found you and your work. You're irreplaceable!

  3. No matter what or how much time passes by I always come back to you. Your way of yoga works the best for me!! Sending lots of love from California!

  4. uhm. the very first yoga video that i can say that i LIKED and ENJOYED. wow, thank you. xx

  5. Literlly my lower back cracked when I hugged my knees😂

  6. I forgot how much I loved practicing with you. Starting over by returning to what brings me Joy.

    Thank you Adrian for Being You.

  7. You are aumazing, I recommend all my massage clients to watch you because of how you’ve helped me. Your also a hoot lol 🤪🧘🏽‍♀️

  8. Dog farts at 9:18

  9. I hold so much tension in my hips…this felt so good!! I love your reminder at the beginning telling us to ignore the shape and focus on the feeling. Such a great reminder!!! Thank you for for continuing to show up for your FWFG community!!

  10. Thanks for the tutorial I appreciate it

  11. Yay! I just did it! I was stressing and though about that i really need some yoga,I found your youtube videos its amazing!!!

  12. Delicious! Thank you Adriene, Namaste!

  13. I've been cycling all week and this is the remedy I didn't know I needed – Thank you, Adriene!

  14. I'm new to doing yoga and this was intense, and I sweated even, but I enjoyed it. I do a lot of heavy squats and deadlifts, so my back and hips always stay tight. I felt so much relief, and doing the first pose was such a good stretch for my back, this gave me much better relief than getting massages. Thanks Adriene, I'm gonna keep following your videos.

  15. Awesome!!!
    Helps a lot!

  16. i didnt know this is ASMR, plus what breed is that dog , so unique?

  17. im a bit cold today, but because i star breathing, now my nose is released. Thanks again Adriene, for another morning . I apreciate you !!

  18. My only regret is barely finding this video today. Adorable dog too…

  19. Hi, Adriene! This is one of the first videos of yours that I found and I come back to it again and again. Thank you for practices that are accessible and remain favorites. 🙂 love ya!

  20. Enjoyed a lot. My problem though is with the knees going from frog into whatever that was I couldn't do with my bum knees.

  21. This flow was so lovely! Lower back and hips was the first thing I ever found and I love it. These videos are honestly so amazing – despite still having a lot of weight on my belly, my abs are starting to return 😄 Thank you for giving us the opportunity to practice with you.

  22. Good morning Adriene, how are you?
    Thank you for this wonderful yoga.
    Always Amazing.
    Love you,

  23. Very positive video. I enjoyed it alot 🙂

  24. this one was special <3

  25. Yo adrian

  26. Sweet, soft and gentle moves, like you Adriene! Except for the frog moves, I can follow the rest of moves, even if I’m 60+y.o. Your style is amazingly unique. People msut feel better after following your yoga exercises. Stay lovely! Oh, and btw, pls hug your friend for me. Greetings from Rome!

  27. I dislike this video.

  28. That looks like a really good wide mat – i find most mats too narrow. can you tell me what make it is please?

  29. Ohh dear
    It feels lovely even more when you started singing MJ's rock with you

    I love you Adriene. This is an absolutely yummy practice, love it so much!

  30. Benji looks so cute in this intro!

  31. Thank you very much!
    Hare Krishna

  32. This video may have been made some time ago, but YWA videos remain evergreen. I have practiced this session before, but today, when Adriene encourages viewers to leave something on the mat that you no longer need, I vividly imagined the weight of self-comfort and protection in which I had been wrapped, sleeping, for years, slide off of me. Today I leave the mat a lighter person, alert and ready to crush this transformational journey. Thank you, YWA community! ❤️

  33. Your personality, realness, and sense of humor made this the most fun yoga video I've done. The stretches were wonderful. I've been incredibly tight in the lower back and hips, problems with sciatica, etc. I think using this video several times a week will be great. And I won't get tired of seeing Benji sitting on you! To cute! Thank you for this video.

  34. Thank you so much for making yoga a possibility for me again. I love your videos you are so likeable and real. Benji rules too! So much gratitude for you, Adriene. Thank you for rocking with me! <3 xx

  35. seriously I love this woman so much.

  36. What a great video to relax and have fun. I actually had to laugh out loud a couple of times, thank you Adriene (and Benji)!

  37. This practice ALWAYS works when I have an aching back and tight hips I really really love it thanks Adriene for all you do ! Xxb

  38. that was awesome sauce 🙂 thanks for sharing with us!

  39. Just what I needed today! Now off to save the world! Thanks, Adriene, love your show!!

  40. I've been a dabbler in yoga on and off for the last couple of years and I just love your videos so much. I've never really had a steady yoga practice, but I've kept a fairly regular routine for the past week or so. I've mainly been using the videos for back pain and this video is perfect for me because my hips are also always very tight.
    Some health things that I've noticed already in a week of practice:
    1. My resting heart rate has decreased significantly. I used to sit around 70-75. Now it's regularly in the low 60s and when I wake up in the morning it's in the low 40s!
    2. My back does feel better. If I don't do a full video though, I find myself doing some basic stretches to ease the ache.
    3. I left a pretty big burden on the mat today, and even though I know complete healing won't come with just one yoga practice, it was the first time that I even tried to let it go. And that's… a strange bittersweet feeling.
    Anyway, just want to say thanks to you, Adrienne. I'm so excited to continue finding what feels good and owning my practice! <3

  41. The cracks I felt in this one omg. I don't have a lot of time to have a full workout routine so I do these in between homework assignments to keep my body moving. Love your videos!

  42. Great teacher

  43. Thoroughly enjoyed this video and the personality you exude! Thank you for making what used to be painful stretching sessions a very fun one. I actually smiled at the end 😇

  44. One of my favorite of your videos! After moving to a tiny apartment in a huge city with a much more sedentary job, my hips are TIGHT! This is the one surefire way to get a peaceful and pain-free sleep at the end of a long day. Thank you. <3

  45. I literally always feel so much better after a yoga with Adriene session 💕

  46. Great routine, but talks WAYYYYYYYY too much!!!! I do yoga to relax QUIETLY. I watch and rewatch videos and don’t need the conversation she decides to have over and over again. Shhhhhh yoga is quiet time. Explain the pose, move on. I don’t care about cold meds or the dog sitting on you. It’s very unprofessional. Shame bc I love the videos.

  47. Color matching with Benji is working for ya

  48. Thank you!🙏🏼🧘🏻‍♀️🙏🏼

  49. This practice is my favorite one yet! I'm a truck driver and my work beats up my back and hips. Thank you so very much for this wonderful gift.

  50. I am a toe walker and find all these videos to stretch and it feels great but I can’t release my heels to be flat footed which is in turn making any of those on the feet hard I can’t get my back straight like that. Any videos that would maybe help to stretch the muscles that might get these area loosened my legs don’t straighten my back if trying to do this stuff isn’t. My neck. A lot of it is my heel cords and legs.

  51. I love your videos so much! I love benji too. I have a blue heeler!

  52. Hi! What breed is your dog? He's gorgeous!!

  53. Rookie

  54. Definitely sang along with you ❤ thank you for another yummy practice!!

  55. Ah this is exactly what I need! I sit all day for work and my hips are so tight. Can't wait to do this right now ♥️

  56. jeeeej!

    I missed you so much! I am greatful for my hip joint ache. It lead me this way 🙂

  57. Very uniquely useful Adriene. Thank you.
    P.s. What sort of pedigree is your doggie dog dog?

  58. Hi Adrienne, thanks for the great video. My frog pose looks nothing like yours because my bottom can only get to about knee height and my transition to this pose from the lie position is very difficult but we will persevere. My cat Richard also decided to join the session in order to assist. Thank you for making allowances for older inflexible blokes.

  59. Thank you , Im to try this for 2 weeks and see how I feel .

  60. Another awesome yoga workout,! Thank you! 🙏🏽🙏🏽🙏🏽💕💕💕

  61. Thank You! Recovering after a cycling accident. Don't get me wrong, I saved the best of my body by landing on the asphalt face first, but the rest came tumbling after!

  62. I stand all day at work and today after doing this my back and posture felt so much better during that 10 hour shift. Thank you this one is for sure one of my favs! Appreciate ya!

  63. how much yoga is too much yoga in a single day?

  64. Very refreshing today is the best way to describe today’s practice!

  65. She looks like Nina Dobrev 💕

  66. When I "send awareness to" things I call it "focusing on them". 👍

  67. My back feels much better after practicing this. Thank you Adriene ^^

  68. PLEASE HELP ME I had chronic neck pain for years but i made it better by doing reformer plates however i have new problem now because i injured my lower back and right leg while doing plates
    and yes i went to a dr but they cant find anything now i cant walk well because i have pain in bottom of my foot and i think its becuase of my lowerback and also i felt pain all over my back sometimes, when i do yoga with you i had pain. ut after that i feel better i want to continue it i hop i can be better soon now life turns to a hell for me

  69. Ugghhh this is exactly what I needed thank you ❤❤❤

  70. You're wonderful!!!! I'm so glad I found you! Your humor is one of the only reasons I've been keeping up with doing yoga 1-3x a week haha. Question for you though,-When I windshield wiper, my knees feel a kind of pulling/straight on the inner side of my patella area. Any advice to help out my knees!? Or what it may mean?

    All the thanks and love!


  71. This was just what I needed this morning. Thank you!

  72. I think I popped a ball…

    On a serious note needed to release my lower back for over a decade, yoga instructors, chiropractors, physios all tried and failed, had two herniated discs which healed and been in agony ever since

  73. My lower back is so tight that I can't even sit up straight with my legs straight out. My pelvis just won't tilt. I did this in desperate search for a solution. Never did Yoga before. Did it awkwardly shaky and clumsy on my bed. Still laying on my back and haven't tried to standup yet… I'll give myself a few more moments. I don't know why but I feel so heavy. Subscribed. Will come back and try more! ♡

  74. Just what I needed today! Finally able to focus on my breath, open up and just appreciate where I am at that moment. Adriene, you are one of my best things!

  75. I really needed this yoga! I did another one of your videos and my lips feel tingly and they pucker and I had to lick them to moisten. It was the stress release video. I feel better and can breath better after yoga! Thank you for all your hard earned knowledge and for sharing this with everyone!

  76. Amazing, very simple and very accurate, thx for such an amazing help.

  77. Really relieving… thank you

  78. you are the best!♥️
    best wishes from Montenegro❣

  79. absolute best! feel much better after this.

  80. Battling cancer now for a few years.. 29 year old adult suffering from chronic pain and high BP. This is my first time ever doing yoga and I can feel my BP lowered already. The chemo I take gives me a lot of side affects and anything that helps with that is A BIG THANK YOU. I think the yoga community has a new member 🤙🏼

  81. My rabbit did the same thing as Benji when I was following this video, lol.

  82. Thanks for being relaxed and in your personality ❤

  83. I absolutely can't get over how much I loved this routine. I have to say I have been yoga-resistant for a LONG time even though my friends have urged me to give it a try! I'm a former runner, also went through a very difficult time a couple years back and it took a toll on my body…Adriene, your easy style and gentle prodding is EXACTLY what I needed. Keep doing what you're doing! I love it!

  84. Holy guacamole. My lower back cracked in the best possible way doing this. And I felt less tightness by the end of it. Thank you!

  85. This video is the hardest yoga video I ever tried

  86. Omg you have the cutest feet of all time

  87. Benji is beautiful 😍😍😍

  88. Another feel good yoga session

  89. Chronic back pain here which makes my hips tight and sore. I finally did this after putting it in a playlist months ago. Exactly what I needed today.

    "Tap into that inner smile" is pretty easy when you are singing. Thank you for another great practice!

  90. Thank you for this practice tonight, it was a gentle release that I needed and I’m leaving you unnecessary sense of competitiveness on the mat. I’ll take the love with me though ❤️

  91. Had me cracking up when we all looked up to see Benji sitting on you hahaha. Thank you Adriene!

  92. Love this ❤️

  93. I love working out with you, Adriene! I've been following you for two years. You keep it calm and soothing but add a sweet touch of Benjie and your awesome humor! I don't even mind that you have added ads, because they are relevant and I feel like I can trust you about them. I even bought some product today! Keep it coming, thank you for your guidance! -Jody in Indiana

  94. Apparently I was storing so much tension in my hips today that I cried tears of joy when I felt the release during this workout. Thank you!

  95. Great video thanks. Really released a lot of built up tension. I'll try to perform this sequence 2 times a week consistently. BTW what breed is Benji??? Gorgeous blue/brindle colouring.

  96. Hi after 1 month i finally feel my back pain is a bit less than everyday and i have to say thank you

  97. Why does my butt Really hurt when i sit like that

  98. Great I’m a man but I’m still watch and practice with your video

  99. I love all your sessions but really needed this today. Much love to you.

  100. Day 2 Thank you

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