WEBVTT

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- What's up my friends?

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Welcome to Yoga With Adriene.

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I am Adriene and today we have

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a Let It Go Yoga Flow for you.

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Alright, this is a swift
and lovely little vinyasa

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that's going to assist you
in letting go of the BS

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and coming into your
body in a place of peace.

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So, I find that yoga practice
and pranayama practice

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is really helpful for 
me in these moments,

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and so we made this little sequence

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to assist you in doing just that.

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Letting it go.

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Let's get started.

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(relaxing guitar music)

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Alright, my friends, let's begin

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in a nice, comfortable seat.

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Today's practice is about letting go,

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focusing on the physical sensations,

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but let's take a second
to honor where we're at,

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and just check in with the
breath and notice how we feel.

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So, sit up nice and tall.

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Comfortable seat of your choice.

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Just get to a place where

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you can rest the hands gently
on the knees or the thighs,

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and find a little lift up through

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the heart, the spine, the center line.

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And then trust the video,

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trust me, trust yourself,

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and just close your eyes
for a moment or two.

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And begin to deepen the breath.

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And just notice how you
feel, if you're a wreck, man,

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just accept, "I am a wreck right now."

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If you are angry, "I am
totally angry right now."

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If you're feeling sad, or
you're a little distraught,

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whatever it is, just notice how you feel

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and then acknowledge that.

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Accept where you are.

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And then ready?

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Let's take a deep breath in together.

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(inhales deeply)

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And exhale, let it go.

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Exhale out through the mouth.

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(exhales deeply)

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Big inhale in through the
nose. (inhales deeply)

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I choose to let it go.

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Big exhale out through the
mouth. (exhales deeply)

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And one more, just like that.

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Big inhale. (inhales deeply)

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Big strong exhale to
release. (exhales deeply)

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Great, let's begin with some neck circles.

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Drawing big circles with the nose.

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So, now we're working to be present.

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What does it mean to be be
present, to practice presence?

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Continue with big breaths
in and out through the nose

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or mouth, whatever feels good today.

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Whatever feels supportive.

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And then after you've gone
one way, then the other,

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maybe take in a second to
nod the head yes and no.

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Then come into a place of stillness.

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Draw the hands to the heart.

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Anjali mudra.

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And from here on out, we're
gonna commit to being present

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in our body and with the breath,

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giving the thinking mind a little bit

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of a break, a little time off,

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and just allowing things to unfold.

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Working to be really present, again,

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in the body and with the
breath are today's vinyasa.

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Flow.

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Bow the head to the heart,

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big stretch in the back of the neck.

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Bowing the mind intelligence

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to the heart, the body intelligence.

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Inhaling. (inhales deeply)

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And then exhale, let
it go. (exhales deeply)

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Release the hands to the Earth.

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Come to all fours.

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Take it into a couple cat cows here,

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moving with your breath.

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Close your eyes if you like.

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As you inhale you drop the belly,

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moving in through the chest,

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and as you exhale, you
round through the spine.

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Check your foundation here.

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Again, moving with intention,
moving with your breath.

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Do one more.

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And then exhale back to neutral.

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Curl the toes under,
take a deep breath in.

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Strong foundation here,
tops of the shoulders

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finding that external rotation,

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and when you're ready,
send the hips up high.

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Downward facing dog.

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Take your dog for a little walk here.

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Again, work to stay present.

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How are the legs doing today?

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Hug the lower ribs in.

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Keep awareness through
the tops of the shoulders

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and press into all of your
fingers, all of the knuckles.

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Breathe deep. (inhales deeply)

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Waking up the feet. (exhales deeply)

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And then here we go, we're
gonna step the right foot

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right up behind the right hand,

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left foot right up behind the left hand.

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Take a second here to bend the knees

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and really relish in this forward fold.

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This can be a great place to come

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if you don't have time for a
full let it go yoga practice.

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Come to a nice forward fold.

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Strong footing, grounded to the Earth,

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and then take any movement
here that feels good,

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whether it's shaking
the head and neck again,

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grabbing the elbows, rocking
a little side to side.

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Bending the knees, feeling that

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lovely stretch in the lower back.

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And really focusing on that exhale today.

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Whatever you need to let
it go. (breathes deeply)

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Inhale fresh breath in. (inhales deeply)

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And exhale, choosing to
let it go. (exhales deeply)

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Create some space.

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Here we go, rolling it all
the way up to mountain.

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Take your time, slow as you can roll.

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As you roll up, pay attention

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to what's going on in the feet.

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Spread awareness through all four corners,

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and then find that lift
up through that spine,

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the center channel once again.

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Coming into a nice mountain

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with the feet still wide, hip width apart.

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So strong footing here,
as you find a lift up

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through the front body
and a nice grounding

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through the back body.

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So part of what let it go
yoga's all about for me

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is just really kind of giving

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the energetic system of
the body some love too,

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so lift up through the front body,

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ground through the back body.

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And so with that said, we're gonna do

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a little kundalini exercise that I love.

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This is in Yoga Camp, I think,

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or one of the 30 Days of Yoga, but...

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I'm gonna stand up nice and tall

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and they call this
knocking on Heaven's door.

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⍠Keep on knocking on Heaven's... âŤ

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Okay, so open the palms
here, and you can keep

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soft fingers or you can
bring them into fists.

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Yogi's choice, keep strong footing.

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A little soft bend in the knees.

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You're gonna swing side to side.

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Toes stay pointing forward,

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again I'm not locked in the knees.

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Soft in the fingertips or
you can take the fists here.

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Keep it soft and easy, keep
that lift up through the chest.

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And then best you can, there's no

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right or wrong way to do this.

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Connect to your breath,
so it's a little exhale.

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(exhales deeply repeatedly)

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On each side, or on one side.

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Maybe it's a little breath
of fire, so just breath.

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And then keep it going,
and just about that moment

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where you're like, "What
the hell am I doing?"

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I'd like for you to drop in.

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Just smile, shake it off, let it go.

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Maybe find a soft gaze here
once you get the hang of it.

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No need to look at the video.

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Maybe take your gaze
down just past your nose.

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Stick with it, don't give up.

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Don't give up on yourself.

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There are so many things
that are out of your control,

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but there's one thing that
is absolutely in your control

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and it's you, your thoughts, your energy,

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how you treat your body,
how you use your thoughts,

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your energy and your body, hey-o.

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Ten more seconds.

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And release, bring the feet
together nice and slow.

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Nice and slow, find grounding.

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Bring the palms together at the heart.

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Take your eyes off the video.

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Close them or keep a soft gaze down.

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Notice how you feel, deep
breathing. (breathes deeply)

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Beautiful, soft knees, here we go.

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Nice job, everyone,
inhale, reach for the sky.

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Interlace the fingertips,
nice steeple grip here

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so index finger pointing up.

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Deep breath in here, long
in the torso as you exhale.

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Tilt to the right, bump
the hips to the left.

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Inhale the center,
ground through your feet.

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Exhale, tilt to the left,
bump the hips to the right.

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Big stretch, inhale, reach it up.

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Exhale, break free, let it go,

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rain it down, have some fun, forward fold.

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Inhale, halfway lift, your version.

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Find length.

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And then on an exhale,
take it all the way down.

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Inhale, reach for the sky
back the way you came,

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all the way up, up, up,
up, exhale hands to heart.

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Namaste, and namaste, we acknowledge

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the best version of
ourselves and in others too,

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so it's kind of perfect for the let it go.

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Namaste, you know, it's like sometimes

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when I come in contact with people

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that I just don't understand

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or if something really bothers me,

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I used to get really angry,
let it really disrupt me,

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and now I'm just like...
(laughs) Peace, namaste, right?

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Okay, soft knees, here we go,
inhale, reach for the sky.

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And release, steeple grip.

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Exhale, tilt to the
right, hips to the left.

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Inhale, reach up.

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Exhale, strong footing, side body stretch.

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Inhale, reach up.

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Exhale, let it go, forward
fold all the way down.

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Inhale, lifts you up halfway.

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Your version, find length.

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Exhale, Uttanasana, extended forward fold.

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Great, this time, bend the
knees, plant the palms.

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We're not gonna do a lot of these today,

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but just wanna light a little
bit of that fire, that agni,

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so stepping the right toes
back followed by the left,

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you come into the top of a push-up here.

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You got this.

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Tend to your alignment
here, stack the bones,

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so wrists underneath the shoulders.

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Toes in line with the hip points
or together, yogi's choice.

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Then careful not to let the hips sink here

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or the butt come up too high.

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See if you can refine.

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Try to find length from
the crown to the tail,

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your sitting bones to your heels.

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One more breath here, you got it.

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Great, downward facing dog.

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Deep breath in. (inhales deeply)

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Big exhale to let it go. (exhales deeply)

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Great, take a second here to refine.

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Hug the lower ribs in, find
your foundation, find support.

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Then when you're ready,
bend the right knee.

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Keep the left leg straight.

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Bend the right knee and
then just play here.

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You might draw the right
knee back and forth gently.

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You might notice if you
start to crash into one hand.

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See if you can keep the weight even.

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And then switch, right heel
down, bend the left knee.

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And then moving it, left knee
in front of the right knee,

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maybe, back, forth, and stay
with it, stay committed here.

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And then release left heel down.

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Great, take a deep breath
in. (inhales deeply)

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Exhale out through the
mouth. (exhales deeply)

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Good, inhale, look up, hop to the top.

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Just repeat that step up from before.

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Right foot then left foot.

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Inhale, lifts you up halfway, find length.

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Exhale, fold.

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Inhale, reach for the sky.

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Exhale, hands to heart, namaste.

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Here we go, inhale, reach it up.

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Interlace, exhale, to the right.

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Inhale to center, then up
and over, exhale to the left.

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Great, inhale, all the way up.

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Exhale, all the way down with control.

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Inhale, lifts you up
halfway, long in the neck.

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Exhale to fold.

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Great, bend the knees, plant the palms,

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step or hop it back to plank.

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Move all the way down, belly to cobra

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or take your chaturanga to
upward facing dog, yogi's choice.

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Take a deep breath in
wherever you are here.

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Open your chest, open your heart,

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and then exhale all the
way to your downward dog.

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You can take a child's pose
here instead of downward dog.

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Three breaths. (breathes deeply)

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On this last, this third
breath, take a deep breath in,

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then as you exhale, pretend you're

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like blowing out birthday
candles, let it go.

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Great, drop the left heel, inhale,

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lift the right leg up high.

00:13:36.212 --> 00:13:38.352
So if you're in child's
pose, come on back up.

00:13:38.352 --> 00:13:40.540
And then we'll bend the right knee,

00:13:40.540 --> 00:13:43.316
step it all the way up into the lunge.

00:13:43.316 --> 00:13:45.362
Find a nice low lunge here.

00:13:45.362 --> 00:13:47.550
You're welcome to lower
that back knee if you wanna

00:13:47.550 --> 00:13:51.633
stay nice and low and need
a little more support.

00:13:52.653 --> 00:13:54.003
We're gonna inhale, reach the arms

00:13:54.003 --> 00:13:55.757
all the way up and overhead.

00:13:55.757 --> 00:13:57.110
So you're in high lunge here

00:13:57.110 --> 00:13:59.905
with the knee lifted or
knee is down on the Earth.

00:13:59.905 --> 00:14:03.051
And here we go, we inhale in, exhale.

00:14:03.051 --> 00:14:07.058
Palms come together and down at the heart.

00:14:07.058 --> 00:14:09.601
Ready, we're gathering it
in, gathering that support.

00:14:09.601 --> 00:14:12.021
Inhale, reach it all the way up.

00:14:12.021 --> 00:14:14.532
Exhale, hands back down to the heart.

00:14:14.532 --> 00:14:16.559
Strong legs, balance it out.

00:14:16.559 --> 00:14:18.794
One more time, inhale, reach it up.

00:14:18.794 --> 00:14:22.234
Exhale, hands to the heart, great.

00:14:22.234 --> 00:14:25.337
This time, take the chest,
the sternum forward.

00:14:25.337 --> 00:14:27.292
Belly comes to the top of the thigh.

00:14:27.292 --> 00:14:29.112
Again, you could be here.

00:14:29.112 --> 00:14:33.715
Breath deep, inhale in; exhale,
fly, soar, move past it.

00:14:33.715 --> 00:14:37.882
Fingertips back, airplane arms
for one big breath in and out

00:14:39.797 --> 00:14:42.347
and then we release, awesome work.

00:14:42.347 --> 00:14:45.444
Flat the palms, step it back,
move straight to down dog,

00:14:45.444 --> 00:14:47.182
or you can move through a flow here

00:14:47.182 --> 00:14:50.599
that feels good to you, so yogi's choice.

00:14:51.545 --> 00:14:55.295
We'll meet in down dog,
great work, everyone.

00:14:57.901 --> 00:15:01.294
From down dog, drop the right
heel, and when you're ready,

00:15:01.294 --> 00:15:04.639
big inhale lifts the left leg up high.

00:15:04.639 --> 00:15:07.934
Exhale, bring it all
the way into your lunge.

00:15:07.934 --> 00:15:10.243
Feel free to lower that back knee.

00:15:10.243 --> 00:15:13.608
Everyone find your alignment,
front knee over front ankle.

00:15:13.608 --> 00:15:16.101
Squeeze the inner thighs
together, and when you're ready,

00:15:16.101 --> 00:15:20.268
moving with the breath, inhale
to reach it all the way up.

00:15:21.444 --> 00:15:24.693
So really focus on the
sensation over the shape here.

00:15:24.693 --> 00:15:25.762
No need to be rigid.

00:15:25.762 --> 00:15:27.540
We're trying to create a little space,

00:15:27.540 --> 00:15:29.623
definitely a little heat.

00:15:31.764 --> 00:15:34.957
And when you're ready,
hands come to the heart.

00:15:34.957 --> 00:15:38.033
Ready? Inhale, reach for the sky.

00:15:38.033 --> 00:15:40.533
Exhale, gather it in, namaste.

00:15:41.741 --> 00:15:43.981
Inhale, reach for the sky.

00:15:43.981 --> 00:15:45.398
And gather it in.

00:15:47.184 --> 00:15:51.024
Let's do one more, inhale,
reach, take up space.

00:15:51.024 --> 00:15:52.024
And namaste.

00:15:54.000 --> 00:15:56.091
Keep the sternum lifting to the thumbs,

00:15:56.091 --> 00:15:58.931
begin to send it forward,
pulling the left hip crease back.

00:15:58.931 --> 00:16:00.779
Belly on the top of the thigh.

00:16:00.779 --> 00:16:03.982
Strong legs here, you got it.

00:16:03.982 --> 00:16:06.272
And then moving past,
whatever our obstacle is,

00:16:06.272 --> 00:16:10.582
let's fly past, over it,
sending the fingertips back.

00:16:10.582 --> 00:16:13.286
Airplane arms, connecting to
your power, your strength.

00:16:13.286 --> 00:16:17.453
Big breath in, big exhale out,
and release, awesome work.

00:16:20.898 --> 00:16:22.417
Plant the palms, step it back.

00:16:22.417 --> 00:16:24.013
Last chance for a little flow here.

00:16:24.013 --> 00:16:27.388
Feel free to skip it and just
go straight to downward dog.

00:16:27.388 --> 00:16:31.555
In down dog, take a nice
refreshing breath in and out.

00:16:33.903 --> 00:16:35.839
Shake the head a little.

00:16:35.839 --> 00:16:38.491
And you'll make your way back
up to the top of your mat,

00:16:38.491 --> 00:16:40.763
so you can hop, you can jump,
you can float, you can dance,

00:16:40.763 --> 00:16:44.930
you can just step right up
to the top, forward fold.

00:16:46.479 --> 00:16:48.576
Inhale, lifts you up halfway.

00:16:48.576 --> 00:16:49.659
Exhale, fold.

00:16:52.471 --> 00:16:54.638
Inhale, reach for the sky.

00:16:55.815 --> 00:16:58.482
Exhale, hands to heart, namaste.

00:17:01.400 --> 00:17:05.067
Close your eyes here
and observe the breath.

00:17:11.458 --> 00:17:12.290
Great.

00:17:14.477 --> 00:17:17.977
Take a second to just notice how you feel.

00:17:18.893 --> 00:17:20.282
From the soles of your feet,

00:17:20.282 --> 00:17:22.329
travel all the way up
through your beautiful body,

00:17:22.329 --> 00:17:24.612
all the way up through the spine.

00:17:24.612 --> 00:17:26.529
Stand up nice and tall,

00:17:28.742 --> 00:17:30.409
and again, close your eyes

00:17:30.409 --> 00:17:33.659
and just blanket yourself in love here.

00:17:36.050 --> 00:17:40.217
Feel that vibration, that prana
moving throughout your body.

00:17:42.299 --> 00:17:46.466
Notice where you're carrying
your weight on your feet.

00:17:51.715 --> 00:17:53.665
And there's two mantras
we're gonna end with

00:17:53.665 --> 00:17:56.083
here in mountain pose today.

00:17:56.083 --> 00:17:58.638
So hopefully, you can step off your mats

00:17:58.638 --> 00:18:00.771
and feel a little refreshed,

00:18:00.771 --> 00:18:04.475
little connected, a little relieved.

00:18:04.475 --> 00:18:07.725
And the first mantra is,
"Everything is as it should be."

00:18:07.725 --> 00:18:09.058
This acceptance.

00:18:13.893 --> 00:18:15.814
And the second one is one

00:18:15.814 --> 00:18:17.758
I've shared with the community before.

00:18:17.758 --> 00:18:21.175
This is one my mom gave to me, and it is,

00:18:24.169 --> 00:18:29.162
"The universe is for me
and so is everything else."

00:18:29.162 --> 00:18:33.245
The universe is for me
and so is everything else.

00:18:35.002 --> 00:18:36.410
So mantras may not be your thing,

00:18:36.410 --> 00:18:38.540
but I'm just signing off with that today

00:18:38.540 --> 00:18:41.707
because I do feel like a lot of times,

00:18:43.698 --> 00:18:47.357
our thoughts are working
against us instead of for us

00:18:47.357 --> 00:18:50.889
and so, our yoga practice
and the consciousness

00:18:50.889 --> 00:18:54.063
we bring to both the
mind and body with yoga

00:18:54.063 --> 00:18:57.563
can definitely assist us in letting it go.

00:18:59.819 --> 00:19:01.982
Gently bring the hands, the thumbs

00:19:01.982 --> 00:19:04.149
right up to the third eye.

00:19:07.513 --> 00:19:10.343
May we all see the truth.

00:19:10.343 --> 00:19:14.014
Drop your thumbs, fingertips to your lips.

00:19:14.014 --> 00:19:16.586
May we all speak the truth.

00:19:16.586 --> 00:19:18.387
And right back down to the heart.

00:19:18.387 --> 00:19:20.804
May we always feel the truth.

00:19:23.486 --> 00:19:25.028
Thank you for sharing your time,

00:19:25.028 --> 00:19:27.204
your energy and your practice.

00:19:27.204 --> 00:19:28.787
Let it go, namaste.

00:19:30.047 --> 00:19:33.380
(relaxing guitar music)