Yoga To Heal Stress | 20 Min. Yoga Practice | Yoga With Adriene

Yoga To Heal Stress  |  20 Min. Yoga Practice  |  Yoga With Adriene

– Howdy, everyone.
Welcome to Yoga With Adriene. I am Adriene and this is
a very blissed out Benji. And today we have a
yoga to heal stress. So I need it,
you need it, he needs it, and together
we’re going to get it. So bring a pillow to
class today if you have one. If you don’t have one,
don’t worry. If you want to be extra
though and bring two pillows, bring one for your neighbor,
just kidding. It doesn’t really work on a
digital platform, does it? Or does it? Hop into something
comfy and let’s get started. (upbeat music) Alrighty, my darling friend,
let’s begin today’s practice in
Extended Child’s Pose. So if Extended Child’s
Pose is not awesome for you, you can just
start today’s practice in a nice comfortable
seat of your choice. Benji has selected this shape. You can select your shape to
really just get comfortable and find your
breath and tune in, because today’s practice
is of course an invitation to really look at the ways in
which we might be stressed. And understand and remember that we always have an
opportunity to tend to that, to circle back
to that awareness, and eventually to heal from that so that we
don’t get really sick. Okay, let’s not worry
about all that for now. Let’s start with just
tuning into the breath in an effort to bring more loving awareness to our life. Shall we? In your comfortable seat,
in your Benji pose or if you want to join
me in Extended Child’s Pose, take a second to get settled in. And once you’re there, right
away bring your awareness or your
attention to your breath. And really, don’t
skimp out on yourself here. Right away listen. What’s it like today?
Is the breath shallow? Is it hard? Remarkably sometimes
it’s hard to breath. And let this
invitation to focus inward on your breath,
let it do its thing. Invite more
presence into the body by allowing one moment to
simply bleed into the next. So you start by noticing
the quality of your breath. But then that might
inspire you to reach the arms a little wider, to notice
if you feel a bit tired, to notice if you actually
wanted a fiery practice today but you find yourself here,
maybe you can trust that you might need this too. Now gently begin
to deepen the breath. Notice the thoughts
that come up here. And you know what to do,
but I’ll just remind you. As those thoughts come up,
because they will. It’s just a matter of if
it’s five times or 500 times in our practice here today. As the thoughts come up, acknowledge them, notice them, and then return
back to your breath. And that’s the
dance that we’ll practice. That’s the dance that we aim to get good at. Continue to gently
deepen your breath. Notice how you feel. Is there love
in your heart today or are you tender hearted? And yes, of course,
you can be both. And if you’re like, “I just want
to chill my nervous system,” “Get a nice little stretch in,”
that’s great too. Wherever you are,
take one more cycle of breath to really land. Then slowly we’ll carve a line with the nose to look forward. And ever so slowly press in
to the tops of the feet and from your heart,
lift forward. Walk the knees
underneath the chest. I said chest. Walk the knees
underneath the hips. Sorry, I got distracted because
what I wanted to tell you was after you walked the
knees underneath your hips, carve a line with your
nose to look to the screen. And look at
Benji’s paw on my hand. Alright, now bring
your gaze straight down. Spread the fingertips evenly. Walk your wrists
underneath your shoulders. Let’s move with the breath,
so synchronize the breath with the movement and the
movement with the breath here as you inhale, drop the belly, open the chest, look forward. Broaden through
the back of the neck, so careful not to crunch. Then exhale, round through
the spine, chin to chest. Really create a contraction
in the center of your being as you broaden
through the upper back body. Let the neck kind of hang
here and the head be heavy. And then here we go. On an inhale, drop the belly,
open the chest. Let your heart open forward,
forward, forward. And then exhale, tailbone
goes down, chin to chest. Breathe out. Inhale, drop the belly. Exhale, round. Inhale, claw through the
fingertips, open the chest. Exhale, claw through the
fingertips, navel draws up. Inhale, last time,
drop the belly. Exhale, chin to chest. And now just take it
off the railroad tracks a little bit here, bumping the
hips a little left to right, finding a soft or
generous bend in your elbow. Checking in with your hips,
your shoulders, just kind of going freestyle
a little bit here today. And see if you
can soften your gaze and start to move with
the sound of your breath. You can curl the toes under
here, checking with the feet, checking with the neck. Get a little freaky here. Find what feels good. And then bring it
back to Tabletop Position, nice, neutral spine. And we’re going to
slowly press the left foot into the ground,
curl the right toes under and send the right toes out. Right heel, really reaches,
extends back. And you’re going to work to
press into your right pinky toe so that your
right ball and socket can really get snugly here. Right thigh bone, femur,
down towards the ground. Then rock front and rock back, rock front and rock back. And the next time you rock front
you’re going to drop your elbows exactly where your hands were. Then interlace the
fingertips out in front. So now I’m on my forearms. Good, you’re going
to lift the right toes now, bend the right knee, press
into your left foot firmly. Careful not to collapse
into the shoulders here. And then baby pulses here with the right foot up towards
the sky, breathing deep. Baby pulses. Gaze is straight down,
lifting the right knee. Waking up the body so we’re
building a little bit of heat but nice and low to the
ground mindfully here today. Take a deep breath in.
Long breath out. One more time.
Big breath in. Long breath out. Release, knee comes
underneath the hip. We’ll press back up
to Tabletop Position. Press into your right foot,
curl your left toes under, and send your left leg out. Rock front, rock back. See if you can bring your
lower belly in just a bit, hug your low ribs in. So finding that center. Stretching through
the fascia of the foot, the Achilles, the calf. Upper arm bones rotate out. So creating space between
the ears and the shoulders, working to create a
whole body awareness. Then the next
time you rock front, connect to your center.
Draw the low belly in, drop your elbows
where the hands were. Interlace the fingertips, this time opposite thumb on top, the one that
feels kind of funky. Then you’re going to press up and out of your foundation here. I’m pressing into
both elbows evenly. So there may be a tendency
to rock onto your right side. See if you can hug the midline. We’ll lift the left toes,
bend the left knee, and find baby pulses. Yes, this is
good for your booty. Yes, this is good for your core. But we’re trying to create a
full body experience, right? A 100% full body experience. So tuck your chin, we’re fine. Press into both knees evenly. Find your breath. If you get thrown off balance,
return to the breath. Welcoming that heat. Breathe in, breathe out. Breathe in, breathe out. Good, release. Hop back up to the hands. Bump the hips to your left. Turn to look past
your right shoulder, yes. Come back to center.
Bump the hips to the right, turn and look past
your left shoulder. Sweet, come back to center. Place the hands mindfully. Spread the fingertips evenly. Index fingers pointing towards
the front edge of the mat. Claw through your knuckles. Here we go, curl the toes under. Deep breath in. With your exhale, peel the
tailbone up towards the sky. Downward Facing Dog. Find what feels good here. Breathe deep. Close your eyes. Let any stress,
tension melt down the back as you continue to
firmly press through your hands, working from the ground up here. Inhale in. On your next
exhale find stillness. And then slowly
release to the ground. Awesome, walk your
knees up just a bit. Cross one ankle over the other. We’re going to
come through all the way to a nice flat back position. So come onto your back. We’ll join Benji here. Excellent. Then when you’re ready
we’re going to plant the palms and slowly lift the
right leg up high to the sky. Good. Bend your right knee,
squeeze it up towards the chest. Breathe. Then take your right hand. You’re going to grab
either your right shin, calf, right ankle,
or right big toe. If you want to use
a blanket or a strap, even a dishtowel
works great here, you can. We’re going to inhale,
start to kick the right toes out towards the right
side of your yoga mat. Use your left hand on the ground or on your left ribcage to slowly, slowly keep a
mindfulness in the left hip. So we’re opening up here. You can use a strap,
you can use a towel, you can clasp the
big toe if you can. If not, just make it your own. We want to just
play a little bit here. Don’t have to master the shape. Again, keep a
nice firm awareness in the left thigh bone,
left hip. Flex your left
toes up towards the sky. And then slowly
bring it back over. We’re gonna
squeeze the right knee up towards the chest once again and then cross it over
the body, Supine Twist. Breathe deep here. Close your eyes. Relax your jaw. Then slowly come back to center. Extend the right leg out. Excuse me,
extend both legs out. Bring your hands
back to the earth. And then keep the
right leg extended as you bring the left leg up. Hug the left knee
into the chest, breathe. And then here we go
grabbing the left shin or calf, the left ankle,
maybe grabbing that big toe or using a towel,
a tie or a strap. We’ll start to extend
left toes out, up and out. Breathe deep here. Try to keep your
shoulders on the ground. And then slowly reeling
it all back into center. Keep the right leg extended. And here we go crossing
the left leg across the body, finding your Supine Twist here.
Breathe deep. Inhale in. Exhale to slowly
melt it back to center. From here you’re going to
hug the knees into the chest, cross the ankles, grab
the outer edges of the feet, and we’re going to rock all
the way up to a seat again. Send the legs out long,
Paschimottanasana. So here’s where you
might want to grab your pillow. Hike the edge of your pillow all the way up
to your hip creases. Bend your knees generously. And if you want to use
more than one pillow you can. Really bringing the earth up
to you to rest your forehead. Alright, inhale in,
reach for the sky. Exhale, draping forward,
Paschimottanasana. Start with a nice bent knee. Toes up toward the sky. Heels in line
with the hips to start. If you want to work to
bring the feet together, that’s up to you. I’m going to go
feet hip-width apart. Inhale, everyone look forward. Exhale to melt into the posture. So there’s going
to come a point here where you want to get out. See if you can layer
in a depth of breath here, that you’re in the breath
instead of coming out of the posture.
See what happens. Pay attention to that moment between the inhalation
and the exhalation here. Soften the skin of the forehead. Lean in. Check it out, take
five more breaths here. Count ’em out. Relax your shoulders. To come out of the pose,
move slow. Keep the feet
and the legs active. Move down
through your sits bones, and with soft
fingers tuck the chin and slowly roll it back it up. Bring the hands
together at your heart, Anjuli Mudra, and just notice
how you feel here in Dandasana. Toes up towards the sky. Inhale in. Exhale, bring your fingertips or your palms down to the earth. And just a
couple of seconds here to find soft easy
movement in the neck. Cool, grab your pillah,
as we say in Texas. Grab your pillow,
you’re going to come onto one side,
your favorite side. If you have an extra
pillow here, you can grab it and use it for
your head or your neck. But your main pillow is going
to go between your legs. Get comfy. So set yourself
up for support here for our final posture,
a little relaxation. When you’re ready,
close your eyes. Lift the corners
of the mouth slightly. And once again, bring
your awareness to your breath. Allow your breath to
soften and just return to its natural rhythm,
its natural flow here. Notice if you might be holding or clenching
anywhere in the body. See if you can
soften and relax that too. If it’s bright in your space and you want to
bring your top arm over to cover the eyes,
you can do that here. And just take a
second here to chill. And if you’re already
thinking about your next meal, your next task, or
your next to-do list item, that’s totally normal, but that’s what we kind
of want to get at here today. Just notice if that’s happening. Return back to your breath. Choose to stick it out
with me here on the video and with Benji. Commit to your practice. If you’re feeling good here
and you have nowhere to be next you might pause the video and stay here for
a little bit longer. If you’re ready
to rock and roll, let’s slowly
take a deep breath in. Use the top arm to
press into the earth, bottom arm to press our
bodies all the way back up. Move your pillow to the side. Bring your hands
together at the heart space. Let’s take one final loving
inhale in through the nose. And exhale through the mouth. Inhale to draw the
thumbs up to the third eye. And exhale to bow. Thanks everyone. Namaste. (upbeat music)

100 Replies to “Yoga To Heal Stress | 20 Min. Yoga Practice | Yoga With Adriene”

  1. The thing about at home yoga is, it’s all you, baby.
    The orchestra of science and soul that play out when you choose to show up, press play, and just…
    Begin again.
    Wherever you are,
    With whatever you’ve got.
    It’s heroic.
    Really. And you have it in you.

  2. Loved the practice tonight…🧘‍♂️
    Busy time till Christmas, it felt good to release some pressure 🌊💨
    I surrender, I let go, I let energy flow.
    🙏 Namaste

  3. This was so helpful to release the stress of my son resisting his nap (even though he desperately needs the rest). Thank you!!!! I feel way more grounded and ready to move forward in the day again. 🙏🏼

  4. I have been practicing with you for about 3 years now!! And it has transformed me into a more loving, kind and compassionate being. Although, sometimes I hit rock bottom like now , simply doing of your videos, brings me back to a more positive and peaceful place. Just wanted to express my sincere gratitude for you. Thank you for making free Yoga available to everyone. Love to you and your blue healer Benji; Happy Holidays <3

  5. I don't think I have words in my vocabulary that can express my thanks for this. With coursework deadlines approaching and mocks to revise for I have found myself in a cicle of stress. During this I felt my brain clear and now feel better than I have for days. Thank you again, you are legend personified.

  6. Just came home from
    a Xmas party where I overheard several new friends talking about Adriene. I asked if they meant Adriene from YouTube?? Turns out we’re all fans and didn’t even know it! 🎄🥰

  7. After nearly losing the mental health battle, I've been doing a project that aims to bridge the gap between physical and mental health, as I have healed myself from clinical depression without medication and want to help others do the same. You (even though we don't know each other) have been a big part of that. Would you be interested/available to do a video chat interview to talk about Yoga and its mental health benefits? I'd be really honored.

  8. Thank you for giving your gift, Adriene. It’s a beautiful place to land any time of day. As a student of yoga I find relief in practice with you —be it a short 15 minutes or longer ones too. Namaste. 🙏

  9. How sweet do I get to myself with such a self loving practice. Last part of it with pillows when it’s harsh wind and rain outside (western France here). Thank you so much. Namaste

  10. Hi Adriene. I don't usually make requests, but could you do a yoga for Parental Neglect? Personally, I had issues with my dad and need some extra "paternal" love. I'm sure a lot of people could relate, and it could also be for anyone who needs that inner-parental love and guidance. Thank you, and like this comment is you feel the same. Namaste. <3 🙂

  11. Hi Adriene, thank you for your channel. It has inspired a regular home practice for me to supplement my normal training. I would LOVELOVELOVE a yoga for boxers/fighters video. Thanks for all that you do!!

  12. This practice soothing and help you relax. You can be sure that I take comfort in this. As an emotional retreat and a protective shelter. A kind of cozy yoga. I'm feeling good. I feel like a kid being cradled in a protective cocoon. Thank you Adriene.

  13. You are surrounded by loads of love energy, at least from me. Thanks for everything I truely hope all the best for you Adriene. Namaste

  14. dear Adriene & all yoga with adriene souls ~

    i just wanted to share a project i am working on :: a children's book about Sasquatch, the elusive creature who adventures through the woods never to be found. the reason? they leave not a trace, on the trees or the ground. Sasquatch teaches us that we don't have to take & we don't have to leave a mark, but can appreciate beauty as it exists in it's space. all we need is our sense of adventure and a starry sky to remember that we can come and go as the wind and coexist with the rest of the creatures on this planet we call home.

    i never thought i would be able to forge my own artistic path until practicing & learning from Adriene and the yoga with Adriene community. you have been so influential in my soul journey. thank u for spreading heart and peace and empowerment to live our truths and commit to making our dreams happen.

    if you would like to support/share or learn more about my project plz check out ::

    peace & love

  15. I didn't do this practice when it came out cause I was pretty chilled, but bloody hell did I need it today. Gonna link it on my Facebook feed cause lots of my friends are gonna be in a bad place today. Thank you for your time and your generosity. You help.

  16. Loved this, Adriene, especially that you ended with a simple supported side-lying savasana. My go-to for busting stress is Restorative Yoga, and this practice pairs perfectly before settling into stillness with restorative yoga.

  17. I was really about to go into a panic/anxiety attack and I decided to do this instead of sulk in that. FEEL SO MUCH BETTER. Thank you! Love your videos

  18. Yes Yes. Increíble! I enjoy the yoga very much all form all bout the mind. So I relax the mind listen to music that I like that pushes me to do my best and motivate. (21p, delta parole). Help me concentrate the most to get all out before session.

  19. Hey
    I have a request
    Like you made 30 day journey . It was amazing 😍
    Can you pllleeeeaaaseeee make a second round of 30 days journey it will be for the ones who had completed the 1st one because now we have crossed the beginner's phase
    Please if you could make a second phase of 30 days journey 🙏🙏🙏🙏🙏

  20. was looking to do more power yoga this morning, but this was the first video that popped up when i searched your name. thank you. the universe speaks in coincidences and i needed this <3 only love for you adriene!

  21. This was my first practice back after a few weeks. It was so gentle, a true reflection of Adriene's spirit. Thank you, Adriene 💙

  22. Thank you so much, Adriene, for this video. I have had lower back pain (probably from sitting, driving, and stress) for two weeks now and your video loosened up my back & hip muscles. This morning is the first day in two weeks that I have not woken up with back pain. This video is an awesome stretch for the whole body & mind. I have saved this video! Thank you so much for all you do!

  23. Not sure if anyone else has this problem but whenever I type in yoga with Adriene in the search bar no suggestions come up

  24. Is theirs yoga recomended for someone who has been in a motorcycle accident with pins and a plate? I'm healed but i want to start small but dont know where to begin again. I fear hurting myself and having to go back in the hospital. My left hip and femur were shattered and rebuilt.

  25. With the exams and holidays coming up, it was the perfect practice to disconnect from my stress before going to bed. Thank you ❤️

  26. Decided to hop on my mat because I've been feeling so stressed and needed to recenter my mind. And BOOM! Adriene strikes again! Perfect timing! Thank you!!!

  27. Love your videos Adriene! been following you for almost 5 years and you've molded my practice in such a positive way. thank you for this! I would love if you put out a backbending focused video! <3

  28. Could you do more videos on specifically relaxing the stomach? I always clench there and it causes my digestion issues 🙁

  29. This has been my favorite video! THANK YOU so much, Adriene! I'd love to have a 30-day 'heal stress' series for us constant worriers 🙂

  30. This was helpful. I have trouble sleeping and when I wake up I have anxiety about all the things I have to do and my lack of energy. I’m trying to lose weight and adult. It’s just a challenge all around. My back was stiff when I woke up this helped

  31. This is by far my favorite video! I’m extremely sensitive to stress, to the point it impairs my vision while also wreaking havoc on my digestion system. This is exactly what I needed after a very taxing two weeks. Please keep making videos like this!

  32. Just… wow. I am in awe with how relaxed this practice made me feel.
    The 1st time around, I made it until 11mins. The 2nd time, completed the full 20 mins and man did they fly by!
    Thank you, Adriene! You are my favorite. 🌠💖

  33. I LOVE your channel. If you ever offered a course for other yoga teachers about sequencing and cues, I would definitely attend.

  34. Hi Adriene. First Thank you. I am sure people around the World are so grateful.
    I have after a lot of thinking.decided to share my story and How your help. makes me in contact with feelings I have hidden away for so many years..
    . I have a narcissistic mother I had alcoholic father, i suffered a traumatic sexuel rape when I was thirteen, and after seven years it came cleare that i had become psychiatric sick.. obvious. I was iin different treatments. hospitals, etc. For 30 years I was dianosed with scitzofrenia, and of course i was descriped medicin conected, to this, about five years ago, they relized that i had bipolar, that gives heavy depressions wich was finally discovered. , I was so happy ,, I had to survive on wrong medicin so it was important to keep my feelings in control. Today it is possible because my change of medicin, But your lessons set it all free.
    And in my life with all my fears for my feelings, what you give is for me the most important guide into a real life. ❤️

  35. my amazing college prof gave your channel to me as a task and this was my first video and i was right he's magic, and my god you are too

  36. I have really terrible anxiety. I feel like YWA helps a lot. Of course, I have my days where my anxiety is so bad that I am even unable to do some simple yoga. But I also definitely feel the powerful benefits it has when I do manage to complete it. I originally started with the 30 days of yoga last year. I managed to pull through for 30 days and I actually completed it to my own amazement. After that I felt lost, and sadly ended up doing yoga as in when ai wanted, which was almost once a month. Now I'm currently trying to get back into the habit of yoga again and started the playlist TRUE current made it to day 6. As Adrienne says, a little goes a long way. Even if I give up at least I know I can always come back to yoga. ☺️💚. I can't say my anxiety has improved, it may have but maybe I haven't noticed. But I can say that it has made me established more goals such as being able to do the splits and be flexible. I can finally almost touch my heel to the floor in downward dog!! This is definitely thanks to Adrienne. Also, after doing 30 days I was very much strict to what she was doing, but now in true I like to add my own stretches if I feel it's missing something. Which I love. Also, because of my anxiety and OCD I sometimes give up 5 minutes in, but I'll leave it an hour or 2 and try again and carry on 😂 it may sound a bit like a cheat but I feel accomplished if I at least complete the video. Another thing I really love is Adrienne's way if talking about yoga. This may sound stereotypical of me but a lot of the yoga teachers of YT I find talk as if they are some enlightened spiritualist who believe they are also psychic healers or act like fitness instructors and are sort of full of themselves in my opinion. When it's Adrienne she is so comfortable and calming and down to earth with it. Explaining don't worry if you can't do this or that, or everyone starts somewhere. It makes me feel so much at ease knowing i don't have to push myself or work myself to hard. I feel like imthis has taught me life lessons to not push myself to hard. So THANK YOU so much Adrienne. I hope to carry on my journey with you.

    Can you please do yoga sessions for students? I am a student teenager and would love to see one on exam stress or students stress which could work things like the back, the neck, wrists, feet, cramps. Things to keep you awake but also things to help you sleep because a lot of students panic beforehand. Maybe even a back to school/work yoga session? etc.

    This was long I'm so sorry to who reads this 😂🙏

  37. I needed this, just finished finals last Friday and have been really stressed lately and your videos always make me feel better. Also your voice is very soothing and gentle and i love that, namaste xx

  38. I really enjoy these videos. When I started this session my heart rate was at 72 after the 20 minutes it was down to 62. Thank you and Benji.

  39. Hi everyone, My name is Sara. Cooking is my passion. love to cook as much as eating. I used to be a restaurant owner, now I am a home cook. Doing the best I can to make cooking easier and healthier. Share some of my Mediterranean recipes. I learned a lot from the best chefs, books, grandparents even from little kids. Thirsty to learn more. My dream is to motivate more people to cook healthy dishes for themselves and for their loved ones. Please I need your support to grow and spread my knowledge of cooking. Thank you and God Bless you all

  40. Wow thank you Adriene for another amazing practice 🙌🏻 I'm going through a really difficult time, with an eating disorder but also anxiety and having a period of low mood, I am currently housebound and have to rest a lot which my body isn't used to, so am in pain, and this practice was so wonderful for all of those things, especially the last pose with the pillow laying down. Your personality always brightens me and your videos make me feel safe, and I want to thank you for helping me so much over the years. Take care xx

  41. Thank you so much! I was feeling so uneasy today and didn't know where it came from and what to do – and your practices really shifted that for me today! (Also my dog loves your videos, hes always super high energy, but during the practice he starts to relax and then just falls asleep)

  42. Wow, I didn't realize how much I needed this. I cried a bit at the end. I want to thank you and everyone for being you, you guys rock.


  43. 3rd watching this video in 4days . I discover your channel this week , I only am 14yo but I am « a stressed person » and I love everything you do , this video really works for me and I can tell that I was not a yoga person but your videos are just woow

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