Hands Free Yoga Workout - Yoga With Adriene

Hey , everyone .

Welcome to yoga with Adrian .

I'm Adrian .

And today we have an awesome no hands .

Yoga practice for you .

It's fiery .

It's full of integrity and it's sure to feel good .

Let's get started .

All right .

Today , we're gonna begin standing with the feet hip with the part and in general , for today's practice , we're gonna be working kind of hip with the part working on these two parallel lines .

You'll hear it mentioned in yoga from time to time these uh railroad tracks , this idea of two skis rather than a tight rope .

So that's how we're gonna play , play like that today .

So take a second to lengthen the bone down down and lift up through the arches of the feet and just find your footing .

You can take a look down , lift the toes start to engage through the legs .

Then when you're ready all the way up through the torso , the spine , finding a little awareness through the shoulders and the neck .

I'm finding a little lift up through the very top of the head .

So for a moment here , we'll close the eyes and just open the palm soft and easy in the hands begin to notice your breath and choose to commit to the duration of this video .

Take this time for you , check in with your body .

This hands free practice is just really great for anyone who's wanting to nurture the body .

Do a little energetic hygiene .

Begin to deepen your breath .

Notice if you're locking in the knee , see if you can find a little softness , a little buoyancy there and then use the breath to kind of drop a pin .

You know , like on Google Maps , you could drop the pin , just drop the pin right here .

Our practice is not long today .

So we're gonna make the most of it working to stay present moment to moment with the body and with the breath .

Awesome .

Then take one deep breath in here and then on an exhale , open the eyes and on your next big breath in , we're gonna reach the arms all the way to the sky just taking a big full body stretch here .

Stay here for a couple of breaths .

Notice what's going on at the rib cage with the shoulders with your feet .

Maybe open the palms .

Notice if your feet have moved , breathe deep , then wiggle the fingers .

Take one more deep breath in .

Stand up as tall as you can then bend the knees and take it all the way down forward , fold , feel the blood rush opposite direction , ah , and bend the knees as generously as you need to here .

Find what feels good .

Notice .

If the feet have moved , toes still pointing forward , you might find stillness here and just use the power of the breath to move you or you might want to uh improvise a little here freestyle grabbing the wrists , excuse me , the elbows , rocking little side to side , shaking the head great .

Then tuck the chin into the chest and bend the knees even more .

Begin to roll it all the way back up to your mountain pose , pressing all four corners of the feet firmly into the earth , drawing energy up , up , up .

Great .

Find that lift through the sternum and on your next a we're gonna send the fingertips out left to right palms facing down here to start , pull the pinkies back , kind of like Kate Win's lead hair Titanic and then just shifting a little front to back toes to heels and then come to stillness , head of her heart , heart of her pelvis .

And we're gonna open the palms open the chest total .

Kate Winslet here as you lift the chest , big breath in exhale hands to heart .

So that's our flow here for a second .

Inhale , fingertips , reach out palms , face down .

Exhale , pull the pinkies back , inhale , rotate in the shoulders , open the hands open the heart lift , lift , lift and then release exhale hands to heart .

And I must say great one more time .

Inhale , spreading the fingertips , reaching left to right .

Exhale , pull all the pinkies back , inhale , open the chest , lift your heart , open the palms forward and then exhale hands together .

And I , I stay , and it's crazy .

Just that awareness and working with integrity kind of brings a little warmth to the body .

Really awesome .

So nice .

Ok , so soft knees here , you're gonna want to zip the legs together and do things as you're normally used to doing them .

So today I'd like you to keep the two parallel lines as you take the right foot forward and the left foot back , left heel is lifted and we're just warming up the legs here .

So bend that left knee .

So you can find a little length down through the tail bone .

We're definitely firing up the muscles of the legs .

So breathe deep , find that energetic lift up from the pelvic floor , ok ?

If this is too much for you can lower that back knee all the way down .

So nice , breathing deep , great spike the left heel towards the back edge of your mat , pull the right hip crease back as well .

And again , lifting up from the pelvic floor , the thumbs , the hands are here so you can lift the sternum to the thumbs , little reminder .

So not collapsed , breathing deep , you might even find active arms , whatever feels good .

And Helen Long , exhale out beautiful and Helen Long even exhale out beautiful .

Then we're gonna straighten the right leg pivot on the back foot and then just take a second to adjust the feet so that the left toes are pointing in and the right toes are pointing towards the front edge of your map .

Great , beautiful here we're gonna inhale , reach the fingertips all the way up and then exhale left fingertips back , right fingertips forward , pull the pinkies back just like you did before .

And remember that lift in the heart triangle , pose , inhale in as you exhale , send the hips back as you reach the right fingertips forward .

Keep that length in the right side body as you send it all the way down .

So our core workout today is triangle .

So careful not to crash into your shin .

You can use the fingertips to guide you on a block or on the in the leg here , but don't collapse .

Really tap into that fire in the belly here as you breathe deep or open up through the chest .

Left hand can be on the waistline too here .

No need to crank in the neck .

So maybe keep the gaze down or take it straight out if you're wanting to take the left arm all the way up .

Fine length through the crown .

Big breaths here .

Great one .

We're big in hell and then exhale , root down through the feet .

Lift your heart , find that lift up from the pelvic floor .

Beautiful .

Let's bring the hands to the waistline .

We're gonna pivot back to that nice little lunge here or high lunch rather big .

Breathing big .

Breath out .

You're gonna step the back foot up to meet the front feet , hip with the part inhale and exhale .

Connect to your center .

Find that draw the navel inward and upward as you step up .

Beautiful , big inhale , big exhale .

Hands come to heart .

Great .

Nothing fancy here .

Feel free to look down , stepping the right toes back , front the over front ankle , make sure you're not on a tight rope .

Two parallel lines here , bend the right knee , fine length all the way up through the torso .

Again , we can lower the right knee down here .

New probe breathing deep .

So you're not waiting here .

You're refining building strength using the breath , inner thighs kind of hugging in the midline .

Here , we lift up from the pelvic floor great , then take one more deep breath in here and then use your exhale to strain that front leg pivot on the back foot , check your foundation , the rotation of this back leg .

Super important , right toes , pointing towards the front , right corner of your yoga mat , left toes pointing forward length and tail bone down .

And when you're ready , go ahead and take the arms all the way up .

Lift the heart .

I think I did the arms different , but that's ok .

It's really about the legs here lifting up , find your breath and on an exhale triangle , reaching left fingertips forward , sending hips back , trying to maintain this length in the left side body as your pose unfolds again .

This is our core workout today .

So hug the lower ribs in , open the chest up towards the sky .

Fine length in the neck .

Breathe deep .

Welcome that heat .

One more breath here .

You got it beautiful and we'll press into the earth .

Lift the heart come all the way back up .

Go ahead and bring the hands to the heart here .

We'll bend the front , knee , dial it forward , strong legs , stepping the back foot up to meet the front .

Nice and slow and in control .

See if you can find that lift up from the pelvic floor .

Big breath in , big breath out .

Awesome .

So feed are hip with the part here .

Toes pointing forward , palms still together .

Inhaling as you exhale , sit back to I said that really weird with the feet wide .

So we're just sitting back here , the fingertips are gonna come forward as a little counterbalance and we just find baby pulses .

We're trying to get the knees over the heels .

We're trying to hug the lower ribs in , keep their shoulders relaxed , baby pulsing .

You got it .

Five more , five more breaths , I'm sorry , almost done .

Stay focused on the breath .

Calm in the face .

Work in the legs .

Great and then press into the feet and release fingertips come down .

We take a deep breath in through the nose and let it go out through the mouth .

Shake it off .

Great .

Close your eyes .

Notice how you feel .

Draw the poems together at the heart .

Awesome work everyone .

OK .

Here we go .

Stepping the right foot forward , left foot back , come back to your lunch .

So draw the navel inward and upward .

Remember this energetic lift here , slow mindful movement .

Inhale in exhale .

Step to the top , soft Ben in the knees , inhale , in exhale , step the right foot back anyhow .

Step to the top exhale , step it back , moving with the breath .

Inhale .

Excel .

So you can take a breath in between here if you need to move slower .

Otherwise moving with your breath back and forth , keeping that front , knee over front ankle .

And really , rather than coming into this big lunge each time or working to keep this lift up through the pelvic floor , stern them to thumbs .

So getting our heart rate going a little bit , knees bent , great .

Keep it going great .

One more on each side back to center anyhow .

Reached the arms all the way up .

Exhale forward , fold all the way down .

Let it go start to cool it off , bend the knees , tuck the chin to the chest and begin to roll it up all the way .

Smile , relax your shoulders .

We're going to reach the fingertips around the interlace behind opening the chest , lifting the heart , knuckles jawed down and away .

Here we rinse the upper back body , lift the heart , lift the chin .

Nice big confidence boosting pose your inhaling and then exhale .

Let it go break free palms come together one last time .

Awesome work .

My friends .

Beautiful , beautiful .

We'll take one more deep breath in together and this time as you exhale , bow head to heart , chin to chest , we're done .

Alrighty , my friends .

Awesome work , great job , but be sure to drink lots of water today .

Supplement this practice with your other practices .

If you're attending to sore wrists .

Also check out our uh yoga for healthy risk videos .

A lot of times problems with the hands and the forms and risks can be tended to with body work and with mindfulness .

So check those out if you're interested .

Questions and comments .

Always .

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All right .

Take good care , not listening .