Yoga For Psoas | Yoga With Adriene

– What’s up, party people? And welcome to
Yoga with Adriene. I’m Adriene, and today we have an awesome yoga for the psoas. But of course, like all of
our yoga it’s all connected, so we’re going to target a
bunch of major muscle groups and open and stretch, but
also strengthen and stabilize. So hop into something
comfy and let’s get started. (upbeat music) All right, my darling friends. Let’s begin in
Extended Child’s Pose. Walk the knees as
wide as your yoga mat. Get down low. And then walk the hands out. Take a deep breath in. Welcome to your
yoga practice today. And use an exhale
to release the head, the heart towards the earth. Just a couple of
quick breaths here. So see if you can
deepen your breath and really drop
into the present moment. Close your eyes. And start to listen to
the sound of your breath here. Then use the sound of your
breath as an anchor to focus on to help keep your
attention on the present and not get caught in the past or anything on
the future agenda. So really start to listen. And as we move our
bodies today we’ll continue to cultivate that listening
more and more and more. So when you get
distracted or your mind wanders, just acknowledge that
and then choose to return back to the
sound of your breath. So anchoring our awareness
in the sound of our breath. Awesome, take a deep breath in. Exhale, slowly begin to lift up. We’ll come to Tabletop Position. Wrists underneath the shoulders. Knees directly
underneath the hips. Press into the tops of the feet. And then when you’re
ready you’re going to claw through the fingertips,
engage your core by drawing the
navel up to the spine, and then lift your heart center
up between your back body. Just find a nice
strong awareness throughout the spine so the neck is long. And then when you
feel like you have that, press into your left foot, and you’re going
to send your right leg all the way over to the right. Turn the right toes in. I’ll turn out so you can
see this a little better. And then really see if you can
engage the right inner thigh and press into the right foot. And Cat-Cow from here. Inhale, drop the belly. Pause, breathe here. Maybe soft easy
movement in the neck. And then when you’re ready,
on an exhale, navel draws up. Keep pressing into the
outer edge of that right foot and the top of the left foot. Round through. Inhale, drop the belly. And exhale, round through. Sweet, one more time. Inhale, drop the belly. Sits bones really spread here. Open, open, open. Press into the knife
edge of that back foot. And then exhale
and neutral spine. Now connect to your
core to lift you up. Gate pose. You’re going to slide
the right hand down the leg or bring it to the waistline. And then when
you’re ready, inhale, sweep the left fingertips
all the way up and overhead. And then lean back here as you
press into your foundation. Big stretch. And one more
deep breath in here. And then exhale,
release, come back to center. And bring the palms
together at the heart. Inhale. And exhale. Great, Tabletop Position. Bring the right knee in. Take the left leg out. Same thing. Alright, and then left side. So the left leg out. Turn the left toes in. Engage the left inner thigh. And when you’re ready,
inhale, drop the belly. Open the chest. Soft easy movement here. Breathe deep. And then when
you’re ready, use an exhale to really round
through, chin to chest. Press into the knife
edge of that left foot. Press into the
top of the right foot. Inhale, drop the belly. Open the chest. And exhale, round through. One more time. Inhale, open the chest. And exhale, neutral spine. Light a little
fire in your belly. Press up. Gate Pose, inhale. Send the left fingertips down, right fingertips
all the way up and over. You can also bring your left
hand to the waistline here. Big stretch. Lean back,
pull that right thumb back. Then exhale with control. Draw the navel in. Come back to center. Beautiful, we’re going
to come back to all fours. Bring that left knee back in. And we’re going to
slowly walk the knees back and come all the
way onto the belly. And draw your elbows underneath
where your shoulders are. And then press onto
the tops of the feet. So toes are not
curled under here. And inhale, open the chest. Now really feel the
tops of the hip creases and the quads on the earth. Inhale, open the chest. Exhale, lift the hips, press
into the tops of the feet. Gaze straight down. We’re here for
five, four, three, two, awesome work, one. Slowly lower the knees. Then we’ll walk them back in. Nice work. Come all the way
back up to neutral. And then you’re just
going to take the right foot out and then bring
it all the way up. Lower the left knee
if it’s not already. Walk it back, coming to
a nice low Crescent Moon. Squeeze the
inner thighs together. And you can stay
here nice and low or inhale, reach the
fingertips all the way up. Pull the right hip crease back. Squeeze the inner thighs so
they’re in line for stability. Inhale in. Exhale, stay here. Again, hands can be on the earth or on the waistline as well. And you’re wanting to walk
that left knee back just a bit. Inhale one more time. And exhale to release, awesome. From here you’re going
to left the back knee up, nice low lunge. And then you’re going
to step it up just a bit for a little
variation on pyramid. So we’re going to
lift the back heel, pull the right hip crease back, and fold forward
for one breath cycle. Back heel is lifting. Breathe deep. And then exhale,
bend the front knee. Step the left toes further back. Come to your nice low lunge. One more time,
lower the left knee. Sweep the arms all
the way up, Crescent Moon. And then exhale
to release back down. Awesome work. Here we go. From here we’ll come back
to all fours nice and easy. (floor creaking) Creaky old floor, what’s up? I’ve missed ya. (floor creaking) Yes. And then send the
left leg out, and then in. Walk the right knee back. Feel that stretch. Breathe deep. Keep it nice and chill here. Notice if you’re like wanting
to rush or if you’re gripping, just see if you can
keep it nice and chill. So the muscles and the emotions,
it’s all tied together. So how you move and
how you treat yourself on the mat is everything. So again, you can
keep it nice and low here. Or maybe sweep the
arms all the way up. So hug the lower
ribs in, find support. And then you can play with
sinking the hips a little more. Stay here, breathe deep. Connect to your foundation. And then on an
exhale we’ll release. Beautiful. Curl the back toes
under if they aren’t already. Lift the back knee. We’re going to just step it up a little bit, Pyramid variation. Stretching through
the hamstring here. Pull the left hip crease up. And then lift
your right heel up. Lift, lift, lift. You’re trying to
level off the hips here. Breathing fully. Great, then
bend that front knee. Step the right toes
back, nice low lunge. And then once again
lower that right knee, maybe walk it
back a little further. You can stay nice and low. Or inhale, sweep
the arms all the way up and overhead, Crescent Moon. Awesome, inhale,
talk one more deep breath. Lift your heart,
lift, lift, lift. And then exhale,
take everything down. Awesome work, my friends. Plant the palms,
curl the toes under. Step it back to
Downward Facing Dog where you’ll peddle it out here. Find what feels good. Breathe, enjoy
this time for yourself. Lift the hip
creases up super high today. Hug the lower ribs in. Awesome, awesome work. From here, inhale. Exhale, Plank Pose. Navel draws all the
way up, come forward. Press away from your yoga mat. Really reach your heels back. You might even rock front
and back a little bit here. Then when you’re ready,
look forward, inhale. Exhale, belly to cobra
or chaturanga to up dog. Inhale to open the
chest and the heart. Then exhale to make your
way right back to down dog. Beautiful. Inhale, lift the
right leg up high. Exhale, squeeze knee to nose. Awesome, step it all the way up. And then you’re going to
pivot on the back foot here and bring your right fingertips to your right
heel or right arch, or right elbow to the
top of the right thigh. Now feel this beautiful stretch. Engage, (laughs)
I almost said, engorge. Something else. Engage your abdominal muscles. And then you can
stay here, breathing deep, front knee over front ankle. Press the outer
edge of that back foot, just like we did before. Or Extended Side Angle,
find a little more depth. Inhale, reaching the
left fingertips either all the way up towards the sky or all the way up and overhead. Keep that shoulder plugged in. Now breathe here. You got this. Fill up with air,
embody the pose with breath. Listen, listen, listen. Inhale in. And then exhale, come
all the way up, Warrior Two. Great, then you’re
going to love this. Inhale, straighten the
front leg and reverse it. Right fingertips
reach all the way up. Find length, find space,
keep the core engaged, and then reach it back. Press away from your yoga
mat with your feet, inhale. More space, more space. And then exhale,
cartwheel all the way back down. Beautiful. From here you’re
going to bend both knees. And you’re just going
to slowly walk it, walk it. We’re just going to come into a nice low lunge
on the other side. Soft bend in the knees
here as you transition. Sweet. Nice low lunge
on the other side. Take a deep breath in. And then as you exhale,
bring you left fingertips in line with your left heel. Or maybe your left elbow to
the top of your left thigh. Breathe deep. Then pivot on the
back foot when you’re ready and open your heart,
open your chest, firm the shoulder
blades down the back body, and maybe right fingertips
reach up towards the sky or maybe they reach all
the way up and overhead, Extended Side Angle. Breathing deep. Press into the knife
edge of that back foot. You got this. Breathe here. Listen to the
quality of your breath. Use that Ujjayi breath. One more breath, you got it. Exhale brings
you up, Warrior Two. Nice work.
Inhale in. And then exhale, straighten
that front leg, and reverse it. Enjoy. So really press into all four
corners of your left foot. Draw energy up from
the arch of the right foot. Breathe, inhale, lean into it. Then exhale,
cartwheel all the way back. Have some fun. Fabulous. From here, walk,
walk, walk hands all the way back to the front of your mat. Bend the knees, should be fun. And then plant the palms and
step it back, Plank Pose. Beautiful. Reach the heels back. Inhale, look forward. Exhale, right
knee to left elbow. Inhale, plank. Exhale, left
knee to right elbow. Keep looking forward. Now keep going, inhale,
exhale, squeeze, and lift. And even it out. And then we’ll release. Slowly lower the knees. Come to Child’s Pose. Beautiful work, my friends. Close your eyes. Listen to the
sound of your breath. Awesome work. Slowly inhale, come back up. And then walk the knees out. We’re going to bring the right
knee towards the left elbow. And then open it up
towards the right elbow for One-Legged Pigeon. Now really walk the
left knee back here today. Keep active in both toes,
both feet, excuse me. And inhale, lift your heart. So again, we’re really walking
that left knee back today. Nice and mindful
to create more space. And then inhale, lift. And you might even be able to bring the hands
to the heart here. Breathing deep. Awesome. Inhale, lift sternum to thumbs. Exhale, release. Check it out. From here I’m going to bring
the right foot to the ground, come to my nice low lunge. But walk it towards
the right edge of your mat. Lizard, one breath. It can be active lizard
by lifting the back leg. And then if your
back leg is lifted, go ahead and lower it. And we’re going to
reach the right fingertips all the way up and
around to grab the right toes. So if that’s not
available to you, you’ll just reach your fingertips towards
the back edge. Just reach like so. Breathing deep. If you were able to
clasp your toes or your foot, lift the chest up, breathe deep. Lengthen through the neck. One more breath. And then exhale to release. Awesome work. Plant the palms,
come back to all fours. Here we are, left knee goes in towards the right
elbow and then around. So you draw like a little, well, I don’t know
what that is actually, but like a little
s (laughs), sort of. Oh, here we go. One-Legged Pigeon
on the other side. So left knee goes
to the right elbow and then to the left elbow. And then you find your
One-Legged Pigeon here. Walk that right knee out. And sit up nice and tall today. Maybe bring the hands
together at the heart. Notice this side
will be different. So if you brought your hands
together on the other side it doesn’t necessarily mean
you’ll do it on this side. Nice full I love you breaths. You gotta love your body,
it’s the only body you got. You got to appreciate it. Accept it, appreciate it,
learn to work with it. Love it. Live it, love it. Good, okay, here we go, inhale. Exhale, slowly come back. Nice low lunge here. Move nice and slow. Left foot up, right leg back. Then when you get set, walk
that left foot out just a bit. Lizard variation, either
with the back knee lowered or you totally
take it active here if your body’s craving it. And then if it’s lifted,
lower the right knee. Swing the left fingertips
all the way up and back. Maybe you just reach
towards your right toes. Or maybe you’re
able to grab the toes and sink a little deeper. Everyone lift your chest,
roll your shoulders back. And find the sound of
your breath once again. And take one more big breath in. And then exhale to
release with control. Amazing work, all right. From here we’re going to
bring the knees together. Then swing the
legs to the left side. And come all the way down. Come to lie flat on your back. Yay. Take your time getting there. Awesome. And then we’re going
to bring the fingertips palms face up, to
the sides, palms face up. And then inhale in,
exhale bend one knee. Foot comes to the earth. And then inhale in and
then exhale bend the other. So I’m just trying
to get you to move slow and not rush this. And then slowly we’ll inhale in, exhale snuggle
the shoulder blades underneath the heart space. And then you’re just going to let the knees
fall to one side. Inhale to center. Take your time. Get a little
booty massage there. And then exhale, let the knees
fall to the opposite side. Again, a little booty
massage, a little pressure on the piriformis there we saw. Slow it down, getting relaxed. Just feeling it out myself. Hey-o. Then one more time to
each side in your own time. And inhale, come back to center. Bring one knee up. Let’s do the right knee. Bring the right knee up,
send one leg out. Let’s do the left leg. Inhale, squeeze,
squeeze, squeeze. Exhale, twist, just nice easy
Supine Twist here to end. Inhale. And exhale, relax everything. Inhale to come to
center and switch. Find your Supine
Twist on the other side. Take a deep breath in. And use that exhale
to just relax everything. Maybe go (sighs). Cool. Slowly bring it back to center. Walk the heels as
wide as your yoga mat. Open the palms
gently at your sides. Snuggle the shoulder blades underneath the
heart space once again. Close your eyes and take
an inhale in lots of love. Exhale lots of love out. Nice work, one more time. Inhale lots of love in. And exhale lots of love out. Close your eyes
and remain still. Thank you for sharing
your time and your energy and your story with me
and the rest of the folks practicing with us today all around the world. Namaste, the
light in me recognizes and honors the light in you. Thank you. (upbeat music)


  1. gaining awareness of the different muscles that together make up the hips has been the most rewarding part of yoga for me. they can be the source of pain, but also amazing relief, like after this fantastic practice! thank you, adriene ๐Ÿ™‚

  2. thank you

  3. Today was difficult but I still enjoyed it, Thank you <3 Namaste

  4. Fantastic stretches. I can even do with herniation yay! ๐Ÿ™‚

  5. Awesome stretching, totally what I needed this morning! Thank you so much for this wonderful yoga video.

  6. Perfect yoga sequence for me. My work requires me to be on my feet all day and often there is heavy lifting involved. I will repeat a few more times so I learn it well enough to be able to slow it down and linger in the stretches. Thanks Adriene!

  7. I have bilateral tears in my gluteus medius and this practice helped with pain!

  8. ๐Ÿ–ค

  9. You saying โ€œyou got thisโ€ really helped me today. Thank you! ๐Ÿ™๐Ÿป

  10. Loved it, been sort of mourning end of Dedicate. Silly occurrence. Love y'all

  11. This felt AMAZING. Namaste'

  12. Thank you Adriene ๐Ÿ™

  13. Hadn't realised how tight I was in the hips. Wonderful practice. Namaste xo

  14. Iโ€™m constantly amazed with my bodies strength. Love & light โค๏ธ

  15. I decided to take on this challenge today, I felt tension and release in muscles I haven't used in ages and finally felt that I was connecting to my breath in the way I ought to. thank you adriene <3

  16. This practice feels like an emotional and psychological shower.

  17. ๐Ÿ–คโœจDay 35โœจ ๐Ÿ–ค

  18. You tell us thank you for sharing our energy, but THANK YOU for sharing your TIME and ENERGY with us. This is one of my fave practices. #namaste

  19. DAY 35 – i found myself thinking differently today, more positive, more hopeful, taking time to find what makes me happy, thank you. Your practice and positivity have given me a different outlook, life changer, namaste.

  20. Great stretch, needed that. Loved the cat / cow variation. Thanks!

  21. this was amazing! I felt like I had been craving for this 20 mins for a long time. it was like a massage to my body. Thank you Adriene!

  22. Love, love love my time on my mat with Adriene and Benji! I am slowly gaining more balance and flexibility on and off the mat! Thank youโฃ๏ธMy butterfly would be yellow and turquoise.

  23. I returned to this awesome practice for Day 19 of RESET because as a senior yogi I need to keep up my body strength instead of meditating. This gives me everything I need for a healthy body feel, thanks Adriene ๐Ÿง˜๐Ÿผโ€โ™€๏ธ๐Ÿง˜๐Ÿปโ€โ™€๏ธ๐Ÿ™๐Ÿ’ž

  24. That was really really nice, thanks Adriene! ๐Ÿ™‚

  25. My daughter has snapping hip syndrome. Should she try these hip poses or not? I am afraid, pls advice.

  26. Thank you so much Adriene. When I have a problem I always resort back to one of your videos for guidance and a very relaxed environment. You always help me get in touch with my body. Thanks again.

  27. Thank you โค๐Ÿ’™๐Ÿ’š๐Ÿ’›

  28. How you treat your body matters, thatโ€™s my intention for the week โค๏ธ

  29. Thank you ๐Ÿ™

  30. Thank you for that practice, Adrienne! Another fantastic video. I just did this after a 6 mile run, feeling upset today about an event in my life, and my muscles and my emotions feel so much better now. I feel refreshed.

  31. I played ultimate frisbee for the first time in 4 years yesterday and woke up aching! I managed to make it through my work day but once I got home I knew I needed something to work out the kinks. This was a wonderful practice to do not only to help my tight hips but also it's raining and the sound is so soothing. Definitely will come back to this one! Thank you โค

  32. Decided to go for a second session today, and so glad i did. This felt great on the hip flexors.

  33. this is instantly one my fav ones!! looove

  34. thank you from finland

  35. Thanks for making these videos and for helping me (and so many others) on our journeys to bettering our entire selves; mind, body, and soul.

  36. After doing this session, i laid there flat on the floor and my legs from the groin downwards, was shaking on there own, quite fiercely, like tremors for around half an hour, would anyone know what would be happen for me there? it wasn't unpleasant or painful and i allowed it to happen, felt like some kind of release i imagined but was slightly surprising

  37. Best yoga channel

  38. Have done this one before. Nice stretching but can't grab toes!

  39. Thank you for your videos. I've been doing yoga daily for several months now and it has helped (along with other things) with me losing roughly 20 pounds.

    However, I do want to ask if there are any variations or tips for proper form for the pose immediately after lizard pose in this video. I experience extremely sharp pain any time I try to do a pose that involves my knee touching the mat and reaching back to grab that same foot.

    I'm curious if I'm alone in this. I tend to not have any problems in places where yoga instructors caution care with the knee and I don't think I've had any instructor warn me on this. I haven't always been kind to my knees (football and rugby), but don't typically experience any problems or issues with them.

  40. This routine was so helpful for me! I struggle with menstrual cramps, lower back pain, and tight hamstrings but I feel like a new person after this! My hips are loser and my pelvis is happy. Thank you so much

  41. For Day 30 of OPEN, last but one, it is great to return to this awesome powerful practice, all through feeling your love and care Adriene. It means so much, slow and mindful with your reminders to the little details that make such a difference. I also could hear your heartbeat in my Airpods and breathing deep. I love the way this sequence focuses on that core strength muscle, amazing feeling ! See you tomorrow on the mat ๐Ÿง˜๐Ÿผโ€โ™€๏ธ๐Ÿง˜๐Ÿปโ€โ™€๏ธ๐Ÿ™๐Ÿ’ž

  42. A great stretch that left me feeling wonderful – the breath makes all the difference! Thank you Adriene xx Namaste ๐Ÿ’Ÿ๐Ÿ’Ÿ

  43. Namaste <3

  44. Hereโ€™s to Day 30 – May Open ๐Ÿ™

  45. Day 30 of May 2019 <3

  46. I'm in love with all of your videos, but this practice is definitely one of my favorites! Great way to close out the OPEN – May 2019 calendar โœŒโค๐Ÿง˜โ€โ™€๏ธ

  47. I was feeling really disconnected and frustrated during this practice, up until the end. You said "the light in me recognizes and honors the light in you," and I whispered "thank you" to which you seemed to hear me, and responded in the same soft tone "thank you." This connection to your fellow yogis is unlike any other I've ever experienced. Thank you, and namaste!

  48. Namaste ๐Ÿ˜Š๐Ÿ™โค๏ธ

  49. I feel the difference with the last time i did this practice.. It seems i start to be OPEN โค๏ธ.

  50. OPEN day 30

    I think I fell asleep at the end, and the outro music woke me up!

    Man this month was the bomb, we have been with spoiled with amazing yoga stretches for the upper/lower back, hamstring, psoas, hips you name it. I couldnโ€™t ask for something better. I am looking forward to what next month has to offer.


    #ywaOPEN #FWFG

  51. Thank you Adrieneโฃ๏ธ

  52. I had to skip this one yesterday so I just completed it and this was a yummy practice loved it, on to today's practice, last one for this month which will be my fifth month of consistent daily practice so woohoo for me lolz , hope u all are having the best month, thank u Adriene love yuh and Namaste Everyone ๐Ÿ’•๐Ÿ’“๐Ÿ’—๐Ÿ’–โค๐Ÿ™

  53. I am so grateful for your yoga sessions Adrienne. I got dumped about two weeks ago, and I've started doing Yoga daily since then as a self love practise. Although it is still incredibly hurtful, the amount of joy you brought back into my life is immeasurable. It gets better every day and I feel better every day. I cannot thank you enough for doing what you're doing! Make sure to give Benji a hug from me ๐Ÿ™‚

  54. Absolutely amazing, such grace.

  55. Just what relief I needed for my grumpy sciatic nerve ๐Ÿ™‚

  56. โ€œJust, feeling it out mah self…heeyyyoooโ€ you are the best! Love your channel and your practice! You have a fan ๐Ÿ™‚

  57. This is go-to routine of yours, I've been having issues with my hip snapping for the past few months and have been trying to alleviate it and gain strength in my hips, and this practice helps push me.

  58. Awsome as always! Cant wsit to get up at 4 and do day 2 of #30daysofyoga Namaste

  59. Can I do this for a morning session?

  60. I hurt my psoas recently and this is exactly what I need for my active recovery. Watch on 0.75 speed for a more chill class ๐Ÿ˜

  61. Day 149โœจโค๏ธโœจ

  62. I am so ready for a sequel. Yoga for Psoas: the Psoasing! I just love this video a lot, okay

  63. the thing i like most about your videos and how you teach yoga is you dont make anyone feel bad by choosing to do what some teachers call the 'easier poses'. The way you explain it its all down to choice and how yoru body feels. a lot of yoga classes ive been to the teacher saya 'if you're flexible you can do this advanced pose' then i always feel really bad because ive never been flexible.

  64. Hola Adriene! I'm from Chile and your routines have been helping me SO MUCH!! By any chance do you have a special one for hip bursitis? Muchas Gracias!!

  65. That was great,i was looking something for psoas!Can you also make something for lordosis?Thank you!!

  66. Thank you Adriene!

  67. Adrian I love you what time are her I love you friend wonderful Doing the class with you and Benji asked my dog my buddy Love all wife what so much action๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐Ÿ’๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน

  68. being a student and sometimes having to sit in front of my computer for over 9 hours a day, this video is so important to me!

  69. This was amazing the day after a long run! <3

  70. This is an amazing practice!. I have been having problems with a over-tight psoas lately, and this was so helpful! This will become one of my regular videos for sure. Thank you so much!!!

  71. could you please do a video for the sacroiliac joint?

  72. I do many of your yoga practices on youtube. So many favourites that truly help! I have fibromyalgia, tmj , and migraines .Thanking you for all your hard work , words of encouragement , thankful to be able to do yoga right along with you!

  73. This is GOLD <3 I have been feeling a discomfort in my left groin for about a week now, so I rested for three days with some mild stretches and then did this video yesterday and also today and the discomfort is almost gone. Thank you so much! :-* Namaste <3

  74. Great flow! Added it to my list of stuff to unwind before bed…

  75. Wow I've done this practice only 2x this week and already I can see/feel a noticeable difference in my hip flexibility. I'm able to go deeper into folds, both standing and seated. And there is considerably less tension in my glutes.

  76. Thank you! <3

  77. Is this normal speed? I was having a hard time keeping up

  78. This one helps a lot if your piriformis is having a bad day.

  79. This was a very enjoyable practice! My psoas has been giving me a lot of pain for a while now, and I try to keep it stretched out so it isn't as cranky. This practice felt really good, but I had to modify pigeon pose by reclining on my back instead. The pain in my hip is too intense to get into that pose the conventional way now. I really liked the variation of doing cat/cow while in gate pose position! I got a nice stretch in my hip as well as the usual back flexibility work. I've never done cat/cow that way before, but I will definitely be doing it more in the future!

  80. Thank you. I had Lumbar surgery in April because a hip misalignment caused a stress fracture. I was told my psoas was pulling my left hip up and forward. I am healing but I'm still dealing with hips that are off. I'm hoping these stretches will help.

  81. "What's up party people" ๐Ÿ˜‚ jesus christ lady you could slow down a bit and hold those positions little bit longer because i can't keep up with you, this is hard ๐Ÿ˜‚. First time doing yoga ever because of plantar fascia. ๐Ÿ˜˜ thank you for the instructions, going to incorporate these to my new morning routine

  82. Thank you, Adriene. This was a healing practice for me. I have some injuries in and around the psoas. Do you have any other videos that target this area? The side of my hurt hip was on fire for some of the side stretches. Your voice is healing for me and I appreciate your encouragement to try to stay soft. Also what you said that the body will follow emotions. Looking forward to exploring more of your videos.

  83. Oooo this felt AMAZING! Been doing a lot of leg and glute work here lately and I sooo needed this in my life. ๐Ÿ‘Œ perfect!

  84. Hi from Goa, India. This, like all your sessions, is really fab. Thank you so much. A bit too quick for me would have loved to stay in each pose … say 1 breath more to get in maybe 2 breaths more of hold … making my way through the rest of your sessions ๐Ÿ™‚

  85. SHOULD BE CALLED the Goggin's muscle.

  86. Again the perfect yoga after a hard leg day. This is becoming my go to post workout.

  87. I think it's almost two years now I keep coming back to this session. LOVE it. And would be really grateful if you make new sessions( I mean focused on PSOAS) with a bit of improvement for those who kept doing the same one over and over ๐Ÿ˜

  88. That extended leg cat cow was intense. I wanna do it that way from now on!

  89. Just made me laugh cry in a good way thank you!

  90. Peace and love to you

  91. This is my favorite video, I watch it at least once a week. My hips are SUPER tight… I'd love to see another deep stretch hips video!!

  92. Thank you ๐Ÿ˜

  93. I realised that my hips felt tight but after this practice my whole body felt better.

  94. Thank you for your sweet energy!

  95. Thank you so much for all the videos and love you give to all of us โค๏ธ would you consider making a video for tension relief in the hips, psoas and the muscles that come along on the side lower back? I have a problem with hip dysplasia and the classic workout and stretches are painful and hard on the hips, I love it to do your videos and "fwfg" and take the most out of them, but maybe, maybe you could do something in that direction. Hips/middle back/lower back (sideways). ๐Ÿ™โค๏ธ

  96. Always a ray of positivity in the mornin for me! I love to start my day with your energy, it makes the biggest difference to see in what ways I can improve my love for my body and you are a big inspiration!

  97. Oh my goodness, was barely able to walk without pain in both hip flexors this morning… this practice brought me a lot of relief and awareness. Thank you so much!!!

  98. Adriene, when working on cat/cow, especially in this practice, do I keep my abdomen/stomach engaged during cow? I have a tendency to just let it all drop and I'm thinking maybe I shouldn't. Thanks!

  99. Day 4 Thank you

  100. Thank you!

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