WEBVTT 00:00:00.250 --> 00:00:02.040 - What's up everyone? Welcome to Yoga With Adriene. 00:00:02.040 --> 00:00:04.270 I'm Adriene and today we have an awesome practice, 00:00:04.270 --> 00:00:05.660 wheelchair yoga. 00:00:05.660 --> 00:00:07.950 So this is a request, this one's for my homie, 00:00:07.950 --> 00:00:08.520 you know who you are. 00:00:08.520 --> 00:00:10.890 This one's gonna help you find what feels good 00:00:10.890 --> 00:00:12.500 and really, anyone can do it. 00:00:12.500 --> 00:00:13.565 So let's get started. 00:00:13.565 --> 00:00:17.945 (upbeat music) 00:00:25.908 --> 00:00:27.600 Okie doke, let's begin by 00:00:27.600 --> 00:00:31.074 finding a gentle lift in the heart. 00:00:31.074 --> 00:00:33.510 So, one of the things I love about the Yoga With Adriene 00:00:33.510 --> 00:00:37.110 community is that it's focused on three things. 00:00:37.110 --> 00:00:40.805 It's, you just do your best, 00:00:40.805 --> 00:00:43.680 show up and you do your best. 00:00:43.680 --> 00:00:46.020 We try to be authentic, 00:00:46.020 --> 00:00:47.730 give ourselves permission to be ourselves, 00:00:47.730 --> 00:00:50.382 really just show up as our true self. 00:00:50.382 --> 00:00:52.730 And the last one you know, find what feels good. 00:00:52.730 --> 00:00:54.150 So, keep those three things in mind 00:00:54.150 --> 00:00:56.650 throughout this practice today. 00:00:57.926 --> 00:01:01.350 So, you might be leaning back in your chair, 00:01:01.350 --> 00:01:02.010 lifting your heart. 00:01:02.010 --> 00:01:04.287 You might be sitting up, nice and tall. 00:01:04.287 --> 00:01:06.100 So to each his own, for sure. 00:01:06.100 --> 00:01:09.300 Lifting up through the chest. 00:01:11.340 --> 00:01:13.500 Then take a second, trust yourself, trust me, 00:01:13.500 --> 00:01:18.070 trust the video and take deep breath in and close your eyes. 00:01:19.711 --> 00:01:22.260 And then exhale, relax your shoulders down. 00:01:23.725 --> 00:01:26.880 Again, with the eyes closed, take a deep breath in. 00:01:26.880 --> 00:01:29.600 Just going inward a little bit, checking in. 00:01:31.336 --> 00:01:34.490 And exhale, relax your shoulders. 00:01:36.280 --> 00:01:37.620 And then one more time, just like that. 00:01:37.620 --> 00:01:40.570 Deep breath in. 00:01:40.570 --> 00:01:42.290 Fill up with air. 00:01:42.290 --> 00:01:46.230 And exhale, relax your shoulders down. 00:01:48.104 --> 00:01:51.540 Give yourself permission here to enjoy this time, 00:01:51.540 --> 00:01:54.350 to tend to yourself, a little TLC. 00:01:54.350 --> 00:01:57.200 Go ahead and put away the day thus far, 00:01:57.200 --> 00:02:01.440 allow the future agenda to be put on hold 00:02:01.440 --> 00:02:03.600 and do your best to just allow yourself to be really, 00:02:03.600 --> 00:02:05.933 really present, really in the moment. 00:02:05.933 --> 00:02:08.703 Okay? A little goes a long way. 00:02:08.703 --> 00:02:10.960 So from here, we're gonna keep nice, 00:02:10.960 --> 00:02:12.970 long deep breaths going. 00:02:12.970 --> 00:02:16.610 So best you can, nice full breaths. 00:02:16.610 --> 00:02:18.090 Just notice how that goes. 00:02:18.090 --> 00:02:19.030 Sometimes you'll forget, 00:02:19.030 --> 00:02:22.230 you'll wanna come back to it with a deep breath in. 00:02:22.230 --> 00:02:25.562 And then a big exhale to relax the shoulders. 00:02:25.562 --> 00:02:27.130 Alright, so keep coming back to that breath, 00:02:27.130 --> 00:02:31.670 keep noticing where you're at with your conscious breathing. 00:02:31.670 --> 00:02:34.480 Now, with the hands resting gently on the tops of the legs, 00:02:34.480 --> 00:02:36.670 you can also grab your chair, 00:02:36.670 --> 00:02:38.970 the arms of the chair, the outer edge of your chair. 00:02:38.970 --> 00:02:42.130 We're gonna inhale, lift the chest even more, 00:02:42.130 --> 00:02:46.000 open up through the front body and lift the chin just slightly. 00:02:46.000 --> 00:02:48.950 And then exhale, rounding through the spine. 00:02:48.950 --> 00:02:51.010 Think Cat-Cow here, chin to chest. 00:02:51.010 --> 00:02:53.980 Again, you can close your eyes if you're feeling groovy. 00:02:53.980 --> 00:02:58.944 Inhale open, lift up through your front body. 00:02:58.944 --> 00:03:02.684 Opening through the chest, lifting the chin. 00:03:02.684 --> 00:03:06.875 And then exhale, rounding through chin to chest. 00:03:06.875 --> 00:03:10.630 Weight of the head drops down and over. 00:03:10.630 --> 00:03:12.940 Do two more. Inhale, open. 00:03:12.940 --> 00:03:17.327 Think long puffy belly in the front. 00:03:17.327 --> 00:03:18.980 Feel that stretch as you expand. 00:03:18.980 --> 00:03:23.672 And then exhale, round. 00:03:23.672 --> 00:03:25.720 Spinal flex, so good. 00:03:25.720 --> 00:03:27.550 Inhale, do one more inhale. 00:03:27.550 --> 00:03:31.000 Lifting, lengthening, smiling perhaps. 00:03:33.283 --> 00:03:35.480 And then exhale, chin to chest. 00:03:36.523 --> 00:03:40.440 Navel draws back here and this time we're gonna pause. 00:03:40.440 --> 00:03:41.380 Breathing deep, 00:03:41.380 --> 00:03:44.050 feeling that awesome stretch in the back of the neck here, 00:03:44.050 --> 00:03:47.330 allowing the shoulders to go ahead and round forward. 00:03:47.330 --> 00:03:50.400 The fingertips to be soft and relaxed. 00:03:50.400 --> 00:03:51.790 Take a deep breath in here. 00:03:51.790 --> 00:03:55.100 Feel this awesome stretch in the back body. 00:03:56.803 --> 00:04:00.400 And then on an exhale, keep the chin tucking into the chest 00:04:00.400 --> 00:04:03.163 and just slowly begin to roll it up. 00:04:06.629 --> 00:04:10.180 Head over heart, heart over pelvis. 00:04:10.180 --> 00:04:12.570 Great, take a deep breath in. 00:04:13.275 --> 00:04:14.690 And exhale, 00:04:14.690 --> 00:04:18.130 relaxing the shoulders down, down, down. 00:04:18.130 --> 00:04:20.887 Long in the neck. 00:04:20.887 --> 00:04:23.090 Sweet. Take the fingertips forward 00:04:23.090 --> 00:04:25.720 and then plug the shoulders into socket. 00:04:25.720 --> 00:04:27.910 Again, take the fingertips forward, reach, 00:04:27.910 --> 00:04:30.962 and then plug the shoulders back in the socket. 00:04:30.962 --> 00:04:32.610 Then we'll take one of my faves, 00:04:32.610 --> 00:04:34.340 Thriller arms, fingertips down. 00:04:34.340 --> 00:04:36.695 Keep plugging the shoulders in. 00:04:36.695 --> 00:04:38.570 And you will already start to feel this 00:04:38.570 --> 00:04:40.250 nice stretch through the forearm here. 00:04:40.250 --> 00:04:42.678 Spread the fingertips. 00:04:42.678 --> 00:04:45.577 Try to keep a lift up through your chest. 00:04:45.577 --> 00:04:47.850 Breathing deep here. 00:04:47.850 --> 00:04:49.250 Alright, let's flow with the breath. 00:04:49.250 --> 00:04:51.080 So bringing the wrists together here, 00:04:51.080 --> 00:04:52.340 we're gonna open up through the chest, 00:04:52.340 --> 00:04:53.550 start to stretch the pectorals. 00:04:53.550 --> 00:04:55.460 As we inhale, keep the fingers down, 00:04:55.460 --> 00:04:58.682 open the arms super wide. 00:04:58.682 --> 00:05:00.410 Exhale, bring it back to center. 00:05:00.410 --> 00:05:03.200 The arms gonna get tired here, so stick with it. Just a few. 00:05:03.200 --> 00:05:05.591 Inhale, opening up through the chest, 00:05:05.591 --> 00:05:07.070 lifting the heart. 00:05:07.070 --> 00:05:09.410 Maybe the pinkies start to draw back a little bit more, 00:05:09.410 --> 00:05:10.510 maybe not. 00:05:10.510 --> 00:05:13.260 And back to center. 00:05:13.260 --> 00:05:15.300 And then one more. Inhale, open. 00:05:15.300 --> 00:05:17.450 This is that Titanic moment, that Kate Winslet moment 00:05:17.450 --> 00:05:19.965 I'm always talking about. Inhale. 00:05:19.965 --> 00:05:22.775 Exhale. Great, stick with it. 00:05:22.775 --> 00:05:25.650 Flip the palms, press, press, press, press. 00:05:25.650 --> 00:05:27.530 We're gonna take a moment here. If you need a little more, 00:05:27.530 --> 00:05:30.650 you can bring one hand to the fingers for a deeper stretch. 00:05:32.190 --> 00:05:34.340 And then open it up, inhale. 00:05:34.340 --> 00:05:36.680 Lift the heart, stretch. 00:05:36.680 --> 00:05:39.080 Exhale, bring the thumbs together. 00:05:39.080 --> 00:05:42.060 Ooh, inhale, open, spread the fingertips. 00:05:43.500 --> 00:05:45.680 Exhale, close. 00:05:45.680 --> 00:05:48.970 Are you breathing? Inhale, open, last time. 00:05:48.970 --> 00:05:50.150 And exhale, close. 00:05:50.150 --> 00:05:52.550 This time hook the thumbs together and inhale, 00:05:52.550 --> 00:05:54.930 reach for the sky, Wu-Tang. 00:05:54.930 --> 00:05:57.200 Inhale, lifting and lengthening through 00:05:57.200 --> 00:05:59.540 all four sides of the torso. 00:05:59.540 --> 00:06:00.260 Big breath in. 00:06:00.260 --> 00:06:02.860 As you exhale, tilt gently to the right, 00:06:02.860 --> 00:06:04.930 gentle side body stretch. 00:06:04.930 --> 00:06:07.110 Inhale to center, smile. 00:06:07.110 --> 00:06:10.530 Exhale, tilt to the left, gentle side body stretch. 00:06:10.530 --> 00:06:13.610 So focusing on the sensation over the shape, as always. 00:06:13.610 --> 00:06:15.290 Inhale, reach. 00:06:15.290 --> 00:06:19.695 And exhale should feel awesome. As you rain the fingertips down, 00:06:19.695 --> 00:06:21.870 keep the heart open, lifted, 00:06:21.870 --> 00:06:25.620 and just take a second to notice how you feel. 00:06:31.172 --> 00:06:32.264 Awesome work. 00:06:32.264 --> 00:06:34.380 So this time we're gonna take the fingertips forward, 00:06:34.380 --> 00:06:36.510 plug the shoulders in, Eagle Arms. 00:06:36.510 --> 00:06:39.600 Right arm comes underneath the left arm, 00:06:39.600 --> 00:06:41.460 and we wrap the palms. 00:06:41.460 --> 00:06:42.360 Maybe they touch, 00:06:42.360 --> 00:06:44.910 another option is to just keep them like this, 00:06:44.910 --> 00:06:46.680 like hi-yah, like this. 00:06:46.680 --> 00:06:48.630 Or maybe you wrap around, Garudasana. 00:06:48.630 --> 00:06:50.280 Now keep the shoulders plugged in. 00:06:50.280 --> 00:06:54.570 Inhale, lift the elbows, Eagle Arms. 00:06:54.570 --> 00:06:57.770 Exhale, rounding through the spine, chin to chest. 00:06:57.770 --> 00:07:01.231 Just like the spinal flex from before. 00:07:01.231 --> 00:07:03.795 Inhale, rise up strong. 00:07:03.795 --> 00:07:05.960 Lengthen through the side body. 00:07:05.960 --> 00:07:09.480 And exhale, release, chin to chest. 00:07:12.276 --> 00:07:14.780 Awesome, inhale, one more. 00:07:15.826 --> 00:07:18.409 And exhale, chin to chest. 00:07:21.390 --> 00:07:24.470 Great. We're gonna unravel the arms. 00:07:24.470 --> 00:07:27.890 Inhale, open, big flying V here. 00:07:27.890 --> 00:07:30.490 Pinkies are forward, thumbs are back. 00:07:30.490 --> 00:07:31.950 And exhale, bend the elbows. 00:07:31.950 --> 00:07:35.750 Slight back bend here if you like, cactus arms. 00:07:35.750 --> 00:07:38.080 Great, inhale to reach up. 00:07:38.080 --> 00:07:39.390 And exhale, once again, 00:07:39.390 --> 00:07:43.888 rain it down and just notice how you feel. Ooh. 00:07:43.888 --> 00:07:45.010 Awesome. 00:07:48.957 --> 00:07:50.810 Great, fingertips reach forward. 00:07:50.810 --> 00:07:53.110 Plug the shoulders in. 00:07:53.110 --> 00:07:54.750 Left arm underneath the right this time, 00:07:54.750 --> 00:07:56.730 or whichever one you did before, 00:07:56.730 --> 00:07:58.250 you're gonna switch it. 00:07:58.250 --> 00:08:01.140 Here we go. Inhale, lift the elbows. 00:08:01.140 --> 00:08:04.760 Exhale, chin to chest, rounding through the spine. 00:08:05.964 --> 00:08:08.530 Inhale, Eagle Arms lift you up. 00:08:10.382 --> 00:08:13.943 And exhale, chin to chest. 00:08:14.927 --> 00:08:17.160 And one more, you got it, inhale. 00:08:18.930 --> 00:08:21.310 And exhale, chin to chest. 00:08:23.730 --> 00:08:26.228 Great, slowly unravel the arms. 00:08:26.228 --> 00:08:28.550 Send the fingertips up high to the sky. 00:08:28.550 --> 00:08:30.990 Pinkies forward, thumbs back, big breath. 00:08:30.990 --> 00:08:32.856 Then exhale, bend the elbows, 00:08:32.856 --> 00:08:34.350 thumbs back, pinkies forward, 00:08:34.350 --> 00:08:36.000 cactus arms, ooh yes. 00:08:36.000 --> 00:08:38.876 Inhale, reach for the sky. 00:08:38.876 --> 00:08:41.580 Exhale, rain it down. 00:08:42.902 --> 00:08:45.590 Awesome. So we're gonna finish off with a twist. 00:08:45.590 --> 00:08:47.145 Should feel really yummy. 00:08:47.145 --> 00:08:49.603 So there's different variations of this, of course. 00:08:49.603 --> 00:08:51.530 We're gonna start nice and simple by just taking the 00:08:51.530 --> 00:08:53.730 left hand to the outer edge of the right thigh, 00:08:53.730 --> 00:08:54.690 and then slowly, 00:08:54.690 --> 00:08:56.640 starting from the base of the spine up, 00:08:56.640 --> 00:08:59.240 beginning to open up through the sides. 00:08:59.240 --> 00:09:00.510 Now, different variations. 00:09:00.510 --> 00:09:04.381 You can use your arm on a chair, you can bring one hand behind. 00:09:04.381 --> 00:09:06.840 So there are ways to get a little more out of this but 00:09:06.840 --> 00:09:10.602 I also just recommend you keep it small to start, 00:09:10.602 --> 00:09:13.390 just kind of understanding 00:09:13.390 --> 00:09:17.030 and remembering that a little goes a long way. 00:09:17.030 --> 00:09:18.330 Take one more deep breath in, 00:09:18.330 --> 00:09:21.000 inhale, lift and lengthen here. 00:09:21.000 --> 00:09:23.460 And then exhale, release, come back to the center. 00:09:23.460 --> 00:09:25.340 Take it to the other side. 00:09:25.340 --> 00:09:27.360 So twists are really great for the spine, 00:09:27.360 --> 00:09:28.650 but they're also really great 00:09:28.650 --> 00:09:31.604 energetically because you get a chance to… 00:09:31.604 --> 00:09:33.464 (dull thudding) 00:09:36.149 --> 00:09:37.685 Benji, everybody. 00:09:37.685 --> 00:09:40.100 You get a chance to lift your heart, 00:09:40.100 --> 00:09:41.770 and then on the exhale, 00:09:41.770 --> 00:09:44.460 choose to let go of that which no longer serves you. 00:09:44.460 --> 00:09:46.250 It's a detox, right? 00:09:46.250 --> 00:09:48.808 So again, inhale, lift your heart. 00:09:48.808 --> 00:09:50.789 And on the exhale, 00:09:50.789 --> 00:09:52.200 maybe you quietly say to yourself, 00:09:52.200 --> 00:09:55.770 "I let go of that which just simply doesn't serve me." 00:09:57.824 --> 00:10:00.360 Wherever you are, take one more deep breath in. 00:10:00.360 --> 00:10:01.893 And exhale, release. 00:10:01.893 --> 00:10:04.960 Inhale in, (door bangs). 00:10:04.960 --> 00:10:06.630 Exhale, release. 00:10:08.535 --> 00:10:11.474 Benji the dog, everyone. 00:10:11.474 --> 00:10:15.491 Bring the palms together at the heart, Anjali Mudra. 00:10:15.491 --> 00:10:19.740 And take a moment to appreciate yourself. 00:10:20.960 --> 00:10:23.321 Appreciate your body. 00:10:29.750 --> 00:10:32.220 And we'll take one more deep breath in together. 00:10:33.143 --> 00:10:34.970 And gently bow the head to the hands. 00:10:34.970 --> 00:10:36.740 So we finish practice by bowing 00:10:36.740 --> 00:10:40.219 to the best and most beautiful version of ourselves. 00:10:41.624 --> 00:10:45.460 And yes, we acknowledge that in one another. 00:10:45.460 --> 00:10:47.030 So, I acknowledge you. 00:10:47.030 --> 00:10:49.903 The light in me bows to the light in you. 00:10:49.903 --> 00:10:52.360 We'll take a deep breath in. 00:10:52.360 --> 00:10:54.410 Exhale, let it go. 00:10:56.785 --> 00:10:57.800 Perfect, Benji. 00:10:57.800 --> 00:11:00.185 Then inhale, lift your chin (chuckles), 00:11:00.185 --> 00:11:01.760 lift your gaze. 00:11:01.760 --> 00:11:04.100 Check out Benji below my chair. Perfect. 00:11:04.100 --> 00:11:06.120 Just in time for the big ending. 00:11:06.120 --> 00:11:07.940 We'll bring the thumbs to the third eye today, 00:11:07.940 --> 00:11:10.030 may we always see the truth. 00:11:11.802 --> 00:11:13.550 Then drop the fingertips to the lips, 00:11:13.550 --> 00:11:15.850 may we always speak the truth. 00:11:17.302 --> 00:11:18.650 And finally, my friends, to the heart, 00:11:18.650 --> 00:11:21.020 may we always feel it. 00:11:21.020 --> 00:11:23.138 Thanks for sharing your practice with me. 00:11:23.138 --> 00:11:24.824 Take good care. 00:11:24.824 --> 00:11:27.713 Namaste. 00:11:27.713 --> 00:11:31.173 (upbeat music)