Yoga For Healthy Blood Flow | Yoga With Adriene

Yoga For Healthy Blood Flow  |  Yoga With Adriene

– Hello and welcome
to Yoga With Adriene. I’m Adriene and today’s practice promotes a healthy blood flow. Hop into something
comfy and let’s get started. (creepy music) Okay my friends,
today we’re going to begin lying
flat on our backs. So go down nice and slow and
when you get there allow the weight of your body to simple release
fully into the earth. So whatever’s going on
in your life right now, we have a very short practice
today to just get the blood flowing and
find what feels good. So let’s start by
just clearing everything. You’re gonna close your eyes. Again, no matter
what’s going on around you, no matter what your day is like, just let your body
release into the earth here. Trust me, trust yourself,
trust this video, this time, this valuable time. Take a deep breath in. If you’re comfortable, close
your eyes and just use the sound of my voice to guide you. As you exhale, again,
let the body get really heavy. Sinking into the earth. Just taking a moment
before we move and get a healthy circulation going just taking
a moment to find stillness. Perhaps considering it a moment to empty your cup. So that you can fill it
consciously for the duration of our short practice. As you’re ready, you’re gonna rock the head gently
side to side, ear to ear. Nice and slow here to start. Just rocking the
head side to side. Getting a little massage in the
back of the head, the atlas. Starting to stretch gently
through the muscles of the neck. Keeping the shoulders,
the hips, the ankles, still really, really heavy. Start to breath a
little deeper here, more fully. Soften through the jaw. And then bring your head back
to center stillness and on your next inhale reach your
fingertips up towards the sky and on your exhale
cross one arm over the other. Give yourself a big hug. Then inhale, reach fingertips
back up towards the sky. Exhale, cross the
opposite arm over. Give yourself a big hug.
Beautiful, then inhale, reach the fingertips
up towards the sky. Exhale, take them
all the way back. Big full body stretch here. Tuck your chin. Slightly lengthen
through the back of the neck. Start to breathe
again a little deeper, more fully, feeling the lungs, the ribs expand
as you breathe in and soften
as you breathe out. Then slowly dig into your heels,
dig into an imaginary surface as you flex your toes
up towards the sky. Imagine you’re standing on the
earth reaching fingertips up towards the sky and allow your
joints and your muscles to be really heavy here as your
reach the fingertips back, flex the toes up
towards the face. Inhale in. Exhale, slowly reach the
fingertips all the way up towards the sky and
then all the way down, palms to earth. Find that connection
to your core, your center. As you press into the earth,
you’re gonna lift both knees up towards your
heart or your chest. Then take a little moment
here to scoop your tailbone up. Feel your lower back
nice and flush with the mat. Again, neck nice and long. Great, take a second here
to rock gently side to side. Feel that lower
back flush with the mat. You’re gonna get a
little massage now here in the lower back. Feeling the spine on the earth. The kidneys,
shoulder blades coming together. So really feeling it out as
you rock gently back and forth. Awesome, then
come back to center. Find that connection to your
core by drawing from the lower belly in and your upper
abdominals in towards the center, the midline
as we like to call it. Then use your hands pressing
into the earth to slowly send your toes up towards the sky. Now take note here, took me
years to get my muscles long enough to have
straight legs here so if your knees
are bent here, awesome. Keep breathing,
keep working there. Then wherever you are you’re
gonna point your toes so you can feel the tops of your feet
and the ankles really stretch. And we started with that
sensation of a heavy body so you can really take that with you on
into this practice feeling your femur, your thigh bones drop
down into the hip sockets. Again, stay
connected to your core. Again, lower back
flush with the mat, hands on the earth. We’re pointing the toes here. We’re letting the blood
flow opposite direction here. So you might get a
little tired at one point. Especially if this
type of practice is new. So just stick with it and use
your breath to stay present. Super awesome if you
are on your feet all day. Okay, and then gentle move here. We’re just gonna take the
toes now towards the face, heels up towards the sky. Again, knees can be bent
as generously as you need. We’re flexing the feet here. Breathing deep.
You might even start to feel a little shake in the legs
or in the core. That’s good. That means we’re
moving it around. Not just the blood
but the energy of the body, the prana. Keep breathing deep,
the shoulders relaxed. Again, hips heavy,
core activated. You’re gonna point the toes now. One more time breathing deep. Use your breath if
you’re getting tired here. And then on an exhale,
flex the feet one more time. Spread the toes this time. Really dig your heels up
into an imaginary surface. Awesome work. Then on your next inhale you
can relax the feet a little bit. You’re gonna send your
fingertips all the way up towards the sky and
then all the way back. Just like we did before, the
lower back’s gonna want to come up here, keep it flush
down so stay connected. Hug the lower ribs in. Nice core workout here as well. Inhale in, exhale, we’re gonna
find that cinching sensation in the core as your reach
fingertips up towards the sky, lift the head, the neck,
the shoulders. Try to touch your toes. And then inhale,
release it back down. Exhale, try to touch your toes. Lift it up. Inhale, release it back down. Exhale, try to touch your toes, this is the last one,
pause here. Breathe, breathe, breathe. Scoop your tailbone
up towards the sky. And then exhale to release. Bend the elbows, awesome. Bring the hands behind
the backs of the thighs, the hamstrings. You’re gonna allow
the legs to come down. Just take a
second to feel this out. Ooh, blood flow. And then here we go, staying
connected to your center. We’re gonna rock up and
down the length of your spine. Find a focal point if you get a
little light headed at the top. Use your breath. Massaging the back body. Again, getting
the juices flowing. Creating a healthy
flow of blood and energy. Gonna get you feeling awesome. Let’s do one more here.
You got this. And then you’re
gonna walk all the way up. Head over heart,
heart over pelvis. So right away
finding lift in the chest. You’re gonna take
your fingertips behind you. Fingers pointing
in towards your body. Then nice and easy we’re
gonna open the knees wide. You’re gonna press the
soles of the feet together. Press up off your fingers to
come into Baddha Konasana. You’re gonna take
your strong hands, let’s go thumbs up and
you’re gonna take them to the soles of your feet. You’re gonna give
yourself a little massage. So start at the arches of
the feet and then you can go wherever feels good. So you can
squeeze the toes. Right? What’s going on
in your feet today? Maybe, for me, I went on a run
yesterday so I might take my thumbs to my calves,
my ankle, my achilles. And then as you
start to lean into this, and if this is new to you
and it feels really weird, no worries, but in time
you’re gonna get used to giving yourself a
massage and it’s amazing. It’s a great act of self love. Ah but on the feet here
also a little reflexology. So we’re multi-tasking
after you kind of get your groove on
here with the feet. Remember to sit
up nice and tall. So there’s gonna be a
temptation to collapse so keep length in the spine. We’re opening up through the
hips of course and then last but not least the breath in and out. Deeply, fully. Maximizing this amazing
time that you’ve carved out to connect to
yourself and your body. Mhmmm, mhmmm, mhmmm. Okie doke, now we’re
gonna take the knees, we’re gonna bring them
all the way back in to center. Inhale, sit up nice and tall. Just do this to the
best of your ability. Exhale, draw your
nose towards your knees. Just round through. And then inhale to
come all the way up. Fingertips are
gonna go back behind you, fingertips pointing in and you’re going to
press into the palms. No pressure in the wrists. Loop the shoulders forward, up
and back and then you’re gonna walk your feet as
wide as your yoga mat. Be specific about this. So bring your feet to
the edges of your mat. Press up out of the
palms like you’re in Cobra so we’re not collapsing here. But finding that long Puppy
belly as I like to think of it. Inhale, lift your heart.
Let’s focus. Exhale, take your
knees all the way over towards the right
side of your body. Pause here, let the
lower body get heavy again. Let your heart lift up. Amazing internal
rotation in the left hip. Amazing external
rotation in the right hip. Keep the feet where they are. They’re gonna want to move.
Keep where they are. As you breath in, look up. Exhale, keep the
feet where they are. You’re going to
come through center. Nice booty massage and then
all the way over to the left. Come out of the wrists,
lift your chest. Think Upward Facing Dog here. Again, find that
internal rotation. It’s super yummy once you
start to really feel it out. Inhale. And then exhale, booty massage
all the way back through center and over towards the right. It’s just like anything. The more you can
lean into the sensation and relax into it, the better. Inhale, exhale,
press into the fingertips. Take pressure out of wrists as
you come through center over towards the left. Inhale, lift up and
then you’re just gonna do a couple more on your own. Back and forth.
Back and forth. So we’re not just
opening up through the hips. We’re opening up the shoulders. We’re opening up
through the armpit chest. Where all the yummy lymph is. You’re getting a nice
stretch through the forearms. You might start really feel that
tingly sensation in the arms. Then even it out. Even it out, even it out. And then we’re
gonna come back to center. So bring the feet together. Sit up nice and tall. Release the fingertips,
take them forward. You should feel this
awesome flush of energy here. Connect to your core here. And then take
the fingertips down, Thriller Arms. Cool. Inhale in,
exhale lean back, way back. Lift the shins
parallel to the sky. Now we’re in a Boat variation. Just connecting to our center. You got it. Really nice. A little bit of a
dead boat here or dead bug. Then you’re gonna take the right
ankle cross it over the left. You’re gonna bring the
fingertips all the way up towards the sky and on an exhale
you’re gonna take the palms bring them to the right,
a little Russian twist. Inhale, reach the fingertips up. Exhale, to your left,
little Russian twist. Then you’re gonna bring
the hands back to the heart, you’re gonna release the legs to
the ground and you’re gonna come through all the
way to all fours. Center yourself on the
mat nice and easy here. You’re gonna inhale,
drop the belly for Cow Pose. Exhale, round the spine for Cat. (whooshes) Inhale, drop the belly for Cow. Nice audible exhale as your
round the spine arching your back like a black Halloween Cat. (whooshes) Awesome, inhale. Neutral spine,
Tabletop Position. Curl just the right toes under. Shoot the right
heel all the way back. Rock front, rock back. Rock front again, the next
time you rock back stay there. Really reaching the right heel towards the back
edge of your mat. Feeling nice space in the
front of the right hip crease. Cool, then inhale in. Exhale, like a rocket ship, lift just your
right heel all the way up. Engaging the glutes and then
you’re gonna bend your right knee and bring it all the way
up and into a nice low lunge. Walk the left
knee back just a bit. Hands are gonna come to the
heart as you squeeze the inner thighs together
and power up, press up, strong and steady. Breathe into your belly here. Inhale. Exhale, relax
the shoulders down. Check it out now, inhale, fingertips reach
up towards the sky. Just like in the Russian twist,
pull the right hip crease back. You’re gonna take it
over towards the right. Now from here we’re gonna take
outer edge of the left elbow to the outer edge of the right
thigh and you’re gonna work in time to bring your
thumbs to your sternum. Breathing deep here. Inhaling to find length. Exhaling, go a little
deeper into your twist. (whooshes) Great, to come out of the pose
press through the ball joint of your right big toe. Inhale, reach the fingertips
all the way up towards the sky. Big stretch, big breath. Exhale to bring
it all the way down. Quick counter pose here, flex your toes
towards your third eye. Pull back on the
right hip crease. Straighten through
the right leg, smile. Then slowly coming
back all the way through. You’re gonna plant the palms and just nice and easy
connect to your core here. No Plank Pose today. You’re gonna come all the way
through all fours and then we’re gonna curl the right toes,
excuse me, left toes under and
shoot the left heel out. Rock front, rock back. Rock front again. Make sure you’re not
collapsing in the neck here. Remember neck is nice and long. And then next
time you rock back, pause there, breathe,
press away from your yoga mat. Feel that stretch through the
front of the left hip crease. So good. And then inhale in,
gaze straight down. Use the the sound of
my voice to guide you. You’re gonna slowly like a
rocket ship power that left heel, left leg all the way up. Pause here, breathe deep. Inhale in. Exhale, you’re gonna bring it
all the way up and through into a nice low lunge. Take a second here to walk
the right knee back just a bit. You got this.
Front knee over front ankle. Then squeeze the
inner thighs to the midline. Activate that root chakra,
pelvic floor. Palms come together
and then slowly power up, hands to heart. Pause here.
Careful not to rush. Breathe into your belly first. Get the breath going. And then once
you have that breath, once you have
your foundation, inhale, reach fingertips
up towards the sky. Big stretch. And then exhale,
over towards the left. Pull the left hip crease back. Think about that Russian
twist and then from here, then we’ll take right elbow to
the outer edge of the left leg, left knee and we’ll
slowly work in our twist here. Breathing to find length. Breathing in to find
length in and exhaling to twist. In time you can
work to get your thumbs in towards your heart center. Breathe deep. Neck nice and long here. Shoulders away from the ears. Awesome work.
Big detoxifying twist here. Breath into the belly. Good and then slowly press into
the ball joint of that front big toe for stability here. You’re gonna dial it
all the way back to center. Move from your
center as you inhale. Reach the arms all the way up. Big full body stretch here. Big breath. And then exhale to rain it down. Wiggle the fingertips this time. Counter stretch. Straighten the front leg. Pull the left hip crease back. Flex your left
toes towards your face, your third eye. Inhale in here and then exhale
to roll all the way through. Bring a little inner smile
back to the dance here and then you’re gonna bring
the hands to the earth, back to all fours here. We’re gonna end
with a little core lift so curl the toes under. Inhale in, exhale,
lift the knees and let them
hover nice and easy. Gaze straight down. Hovering table here. We start to shake, we start
to welcome a little heat. You’re doing awesome. Breathing deep here. Finding the Suhka, the ease,
the grace here as you claw
through the fingertips. If you have to
have a little more here you might bring
one knee into center. And then release it. And then you might bring
the other knee into center. And then release it. Everyone we’re pressing
away from the yoga mat. We’re here for three, two. Slow descend of
the knees on one. Nice, soft landing. This time you’re gonna cross
your left ankle over your right. Be mindful here as you
slowly take your center back. You’re gonna drag your
fingertips back in space and we’re gonna
come all way through mindfully to Sukhasana. Flip those palms up
towards the sky. Lift your heart, your chest. Align head over heart,
heart over pelvis. Take the deepest
breath you’ve taken all year. Inhale and exhale with
sound out through the mouth. Relax your shoulders down. (sighs) Two more just like that. Inhale, lots of love in. Breathe. And let something go. (sighs) And one more, make it awesome.
Here we go. Empty it out. (sighs) Pause here. Maybe bring
index finger to thumb. Maybe not. Find what feels good. Try not to fidget here. Just notice how you feel,
your vibration, your mood. Taking one more quiet
moment to just lean in, collect yourself. Tap into that magic. The magic of yoga where you can
come on to your mat feeling one way and then step off your mat
feeling completely transformed. It is magic and it’s magic
that I think we all possess, these tools,
these power tools to shape the way we move
and guide the way we feel. Which of course
influences the way we act and converse with others. So in a nutshell, you rock. Thank you for taking the time
to practice with me and with so many beautiful
people around the world. We’re gonna bring
the palms together. Thumbs right up
to the third eye. Take a deep breath in. And exhale to close. We bow and whisper, “Namasate.” (gentle music)

100 Replies to “Yoga For Healthy Blood Flow | Yoga With Adriene”

  1. Maximize this โ€˜youโ€™ time and allow yourself to check in, connect to the core and get your energy, blood, and lymph moving.

    Can you spare 20 minutes for yourself today?

  2. This is a perfect morning practice! It begins smoothly and then it goes up until the energy is all over! Legs up is so powerful! Thanks so much now I feel ready for the day!

  3. Love seeing you everyday and truly tea adorning my body. Saved this one to my favorites! Thank you for giving
    of yourself. As a homeschool mom of 4 I would never have space in my day to get to a yoga class- these videos keep me strong and doing yoga everyday!

  4. "In a nutshell, you rock!" Loved it, loved this practice! Thank you, Adriene, you're an angel. Namastรจ to whoever reads this โค

  5. Hi Adrienne! Do you think you might consider making a video for PCOS? It's one of the most common hormonal disorders and many women, including me, don't get our periods for months and months among many other problems and I've read that yoga could provide several benefits.

    Also thank you so much for your videos โค๏ธ They've helped me through some of the toughest times these last 2 years. Sometimes I would follow 2-4 videos per day because they were the only things that would keep me calm. Definitely my safe place. Thank you SO much โค๏ธ

  6. This is my favorite practice I ever tried. I get shivers down my spine from start to finish every time I do it. I feel like every movement flows perfectly, and itโ€™s like Iโ€™m being rebuilt piece by piece into a more harmonious version of me by the end of it. Thank you, Adriene!

  7. You're the best! I followed your videos years ago, then I started practicing yoga at a real gym. Now I want to practice it more often, so I'm seeking your videos again. This hit this spot just fine! You're the best yogi on YT ๐Ÿ™‚

  8. The intro was funny :D. It seemed to me that it was hard for you not to laugh ๐Ÿ˜€ Great video Adriene. love you and your videos <3

  9. That felt awesome <3 but had such a weird sensation of some pain with my arms after the Russian body twist… I guess I don't stretch that area enough!

  10. Thank you so much for making these videos. I am a nurse and for the past several months I havenโ€™t had time to work out or do yoga or cook, and I didnโ€™t realize I had been bottling up so much stress.

    I decided to buy a yoga mat and find some YouTube videos to do yoga at home since I donโ€™t have time to go to classes at a gym somewhere.

    At the end of this video, in the cross legged pose, as you were speaking and I was deep breathing, I started crying. Out of nowhere. I sobbed for a few minutes. Thank you for helping me relax and de stress at home, you have helped me release something I didnโ€™t know I was keeping inside. Thank you so much. ๐Ÿ˜ญ๐Ÿ™

  11. I ended this video with a smile on my face. I'm in a rooftop in Bangalore, the wind blowing, the early morning sun shining, and I realised how lucky i am. Thank you for helping us take the time to connect with the moment.

  12. Thank you for another wonderful video. If you ever want to go skiing, know that you will always have a home here in Whistler Canada, together with a ski coach ๐Ÿ™‚

  13. You crack me up Adriene! ๐Ÿ˜‚
    I live in Az and am on vacation in Chiang Mai. Still doing me practice in this beautiful country. ๐Ÿ˜† Thank you Adriene for sharing your practice with me, us. Many blessings to you!๐ŸŒฌ๐Ÿ’“

  14. Adriene, after doing this yoga session I kid you not I've been having some lower back issues lately on my right side, when we're flat on the ground on our backs moving our legs side to side something clicked in my lower back… and home girl MY BACK PAIN WAS RESOLVED NO JOKE! THANK YOU SO MUCH for making these videos you're amazing. I wish you much Love, Light, Peace and Joy ๐Ÿ’œ๐ŸŒŸโ˜ฎ๏ธโ˜บ๏ธโœŒ๏ธ

  15. Am I the only guy following Adrienne? I have fibromyalgia and it help me to stay flexible. Thank you Adrienne.

  16. As a fellow theater person, I love how you bring acting/storytelling into your videos! Your descriptions and visualizations are awesome. I am way behind on 30 day yoga this month, but I am committed to finishing it regardless. I didn't have a lot of time tonight but my body was calling for practice so I found this one and decided to take a quick 20 minutes to tune in and wring out some tense muscles. It was exactly what I needed. Thank you!

  17. I flowed with your video so smoothly today! It made me feel like after a year of doing Yoga with Adriean I am finally getting on the ball!

  18. Youโ€™re the best yoga person to watch on YouTube and anyone who disagrees is wrong lol love you so much adriene. I was so anxious and stressed this morning, crying left and right, and now I feel like myself again. Iโ€™m so thankful for you, I hope you have the best day ever

  19. Loved the intro, you are by far the cutest and most bubbly person I've seen on youtube. Thanks for doing what you do ๐Ÿ™Œ

  20. loved this. does this video double as a lymph drainage routine as well, or do you have another specifically for that?

  21. Please do more of these! This was really good! I get really cold legs and feet and this helps and I don't have to go do HIIT in the middle of the day, thanks

  22. Me and my friend always get baked and do yoga. We never watch anyone else because you are just too much fun. thanks for being you and making yoga more enjoyable ๐Ÿ™‚

  23. I loooove your practices – I truly feel rejuvenated every time I tune it. Thank you ๐Ÿ™๐Ÿผ

  24. I have a handful of favorite Adriene videos and this is one of them! Kicks stagnation in the butt every time. Namaste!

  25. I think I completely misunderstood the video, is it for period? ๐Ÿ˜‚ especially the beginning "empty your cup" is this metaphorical or not? I'm feeling stupid right now lol

  26. Hahahaha. I was looking for a practice for my time of the month…oh well, itโ€™s a reference to Halloween.
    But then, as Iโ€™m playing the video to see if I should still do this practice today, you say โ€œ..perhaps considering it a moment to empty your cupโ€ and I died laughing.
    Needless to say, I shall save this video and come back to it next week when Aunt Flo leaves. โœŒ๏ธ

  27. Adriene that was amazzzing! I typed in yoga for circulation and this video came up. Definitley got the blood moving, my legs feel so much better. I will be repeating this weekly:)

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