Yoga For Teens | Yoga With Adriene

– What’s up everyone? Welcome to Yoga With Adriene I am Adriene and this is Benji and today we have yoga for teens So hop into something comfy and let’s get started (gentle music) Alrighty my awesome friends, let’s begin laying down today Yay, come on down to the ground Take your time getting there When you get on to your back, take a deep breath in and just ground through your feet and just take a moment to really land Thank you so much for joining me for yoga today We’re gonna help you find balance in the body so that you can feel your best and look your best Move confidently, grow, learn and be essentially the best version of you that you can be So we’re gonna start with a little breath work so you’re gonna walk the feet as wide as your mat and allow your knees to fall in just so you can chill in the lower body And then bring your hands to your belly and take a deep inhale in through your nose And then exhale to just let it all go That’s it, super easy Big inhale And big exhale, let it all go Awesome work, one more just like that For this one, close your eyes Big inhale (inhales) And big exhale (exhales) Awesome Slowly open the legs again We’re gonna press up off the toes and hug the knees into the chest Find what feels good in your lower back by squeezing your knees in towards your heart And then, when you’re ready, you’re gonna come back to that big conscious breath Big inhale And this time as you exhale, big, long exhale, brings you to connect to your core by squeezing navel down and drawing the nose up towards the knees So here’s our first big yoga moment Your knees don’t have to even come close to the nose or the opposite, nose to knee It’s just the intention So just love your body and be where you are today Practice that acceptance Really, truly that’s what yoga’s all about It’s a great practice for all of us And then slowly release Awesome, feet are gonna come to the ground and now we’re gonna bring the hands behind the head so interlace your fingertips and slow and steady bring the hands behind the head And you’re gonna extend your thumbs here like this So that you can give yourself a massage on the neck So use your thumbs to really press into the base of the head, even around the ear, should feel really good and then all around the neck And obviously this feels good but you can close your eyes and again we kind of have a moment where we realize self care, self massage, this idea that we can take care of ourselves and love ourselves first We don’t necessarily have to rely on anyone to do it for us We can tend to our heart space and take care of our bodies and our emotional selves all on our own You have the power just with a little practice it gets easier and easier and yoga’s awesome for that ‘Kay, one more moment here, a massage, take a deep breath in And a long breath out Great, you’re gonna press up off the toes again This time really scoop the tailbone up so you’re lower back is nice and smooshed against the mat Keep the elbows wide, start to open up through your chest and your heart Then use your hands here just gently tuck the chin into the chest and then imagine a juicy piece of fruit, like a big grapefruit or an orange, between your chin and your chest And you’re gonna try to hold that there So you’re gonna keep a lot of space here as you inhale in Exhale, lift it up Again, don’t crunch your fruit here but keep it lifted So after you feel like you got the shape, go ahead and take your eyes up and here we go We’re gonna inhale in Exhale, just extend the right leg out as far as you can go that your abs start to turn on Then bring the right knee in and extend through the left leg Keep the elbows wide And then you’re just gonna go back and forth here, nice and slow Extending one leg and then the other, keeping your gaze up, holding on to that juicy piece of fruit between your chin and your chest Trying best you can to keep your elbows nice and wide

So lighting a little fire in our core Nice, do one more on each side Breathing fully And now we’re gonna come into some yogi bicycles So let your lower ribs get heavy here and we’re gonna extend the right leg and bring the right shoulder up towards the center of the chest Great, inhale, come back to center and then exhale, switch And then back and forth in your own time Moving with your breath If you want a little more you can take out that center spot and just go back and forth, left to right But try to keep your movement controlled Keep your tailbone scooping up Breathing deep Lots of space between the chin and the chest so that your neck doesn’t hurt Alright, lighting up the core Creating a nice, strong core so that you can feel empowered but also so that you have a really strong back Strong, strong, strong back Waking up the energy of the third chakra so you can feel confident Breathing deep here Keep it going for five, four, three, two, even it out, on the one Awesome, then come all the way back to knees to chest Give yourself a big hug Close your eyes Inhale, lots of love in and exhale lots of love out Great, from here you’re gonna rock and roll all the way up the length of the spine So bring your hands to the backs of your thighs and you’re gonna have some fun here You might feel silly at first but in time it becomes really refreshing. (laughs) And eventually you’re gonna rock all the way through to all fours for Cat-Cow Plant your palms, spread the fingers wide So like two starfish And then when you’re ready, with the breath we’re gonna move Inhale, drop the belly, open the chest So we’re stretching now through the abs that we just strengthened, that we just contracted And then exhale, squeeze and lift, navel up towards the chest as you round through the spine Good, inhale, drop the belly Cow Pose, drop your utters to the ground I know, quite the image And then exhale, chin to chest, navel draws up Round through Think black Halloween cat here Great, now catch your groove, inhale, drop the belly Exhale, close your eyes and round through Two more times with the sound of your breath I’ll let you take it away Good, awesome work When you’re satisfied inhale, come to center You’re just gonna tick-tock to the left Bump your booty to the left and then turn to look past your right shoulder Creating length in the left side body, left waist, left glute Good, come back to center Now bump the hips to the right and then turn, gaze to look past left, same thing Awesome, inhale to come back to center You’re doing great You’re gonna walk the palms out just a bit Keep those starfish in the hands Upper arm bones rotate out so you create lots of space here Then curl the toes under and peel the tailbone up Downward Facing Dog Pedal it out here Stretching through the feet, the ankles, the backs of the legs Now to take some pressure out of the wrists you’re gonna really claw through your fingertips fiercely And then don’t forget your breath Breathing like you love yourself Nice full breaths When we breath fully and consciously we send a certain signal to our brain Keeps us confident and in control, creative and feeling good Alright, from here we’re gonna take slow baby steps to the top of tthe mat Nice and slow. Take your time Negotiate, that’s what yoga’s all about And then when you’re ready, when you’re at the top of your mat, find a nice Standing Forward Fold with bent knees So you can bend your knees as much or as little as you want but just bend them some And then you can clasp opposite elbow and we’re just gonna rock gently side to side Relax through the head and neck, the shoulders Letting go Let any stress or tension that you’ve been carrying around with you, just let it spill right off the shoulders, right off the back, right off the tip of the head and melt into the earth so that when we roll up you feel light and good Take one more breath here Then slowly release your arms

Straighten the legs just a bit Tuck the chin to the chest and roll all the way up to standing Slowly stacking up through the spine You’ll press into the feet Lift your heart, your chest and come into your best and most beautiful Mountain Pose You’re gonna open the palms forward Really lift up through the armpit chest here Feel your feet on the ground, take a deep breath in And as you breathe out, relax your shoulders down, down, down Awesome, here we go Big inhale to sweep the arms all the way up towards the sky Now soft bend in the knees As you exhale, just open twist to the left Nice and easy Awesome, big inhale, press into your feet Come back up through center Soft fingers, exhale, open twist to the right Beautiful, inhale, come all the way up Palms come together in prayer overhead And then exhale, slice a line right down the middle All the way down into your Forward Fold Great, from here inhale, you’re gonna lift up halfway, just find length in the neck here Do your best and then exhale, release and fold Good, plant the palms, step the right toes back Step the left toes back, Plank Pose Inhale to shift forward, look forward Exhale all the way to the belly Inhale, Cobra Take a deep breath in Good, exhale, slow release Now, curl the toes under Listen carefully, lift the kneecaps, tone the quads Press into your starfish here Inhale, power up, press up to Plank Now, gaze down, strong Plank here Quietly whisper to yourself, “I am strong.” I am strong Navel draws in, hips go up and back, Downward Facing Dog Awesome work Inhale, here we go, Three-Legged Dog Lift the right leg up high So right thigh to the sky Take a deep breath in and then exhale, step it up, all the way through You’re gonna pivot on the back foot and we’re gonna open up into a big Warrior II So the back toes turn in, the arms are straight, front knee is bent Take a deep breath in, inhale Exhale, relax your shoulders Strong legs, strong core Inhale, right fingertips reach forward, up and back Peaceful Warrior Stay soft and graceful in your face and then a strong cartwheel all the way back to your lunge Here we go (whooshes) Beautiful From here, nice low lunge, inhale, open the chest, grow light on the fingertips, look forward And then exhale, you’re just gonna bend the back knee and rock the back foot up to meet the front, Forward Fold Nice Let the head and neck go here Breathe deep And then when you’re ready, inhale, halfway lift, your version Kind of creating a figure seven, like the number seven with the body And then exhale, fold (whooshes) Great Root to rise here Press into your feet Inhale, sweep the arms up and overhead and exhale hands to heart Namaste Mountain Pose, beautiful Release the arms now gently at your sides Once again, open the palms towards the front Imagine the crown of your head is like the tip of the mountain and then the fingertips just gracefully down the sides of the mountain Inhale lots of love in here Strong powerful breath as you breathe out Great, one more time Inhale, reach for the sky Exhale, soft knees, open twist to the left Maybe look behind you this time Inhale, reach it up, come back to center And exhale, open twist to the right Maybe looking back behind you Good, inhale, reach for the sky, palms come together, Namaste And then exhale, down the midline we go Forward Fold Once you get there, reconnect with your breath Inhale, lift up half way Exhale, soften and bow Great, bend the knees, plant the palms You can step the feet back or this time try a hop Back to Plank Great, whatever happened, awesome, you got this Press away from your yoga mat Inhale, look forward, shift forward on the toes and exhale belly to Cobra or maybe an Upward Facing Dog here Lift your chest, use an inhale to open your heart, open your chest And then exhale all the way back to Downward Dog Great, deep breath in Long breath out Great, this time Three-Legged Dog with the left leg lifting high Lift your left thigh to the sky Deep breath in Exhale, slowly shift it forward Come forward, step it all the way up into your lunge

Pivot on the back foot and when you’re ready spiral open, big, strong Warrior II Right toes are turned in and we have that bend in the front knee Strong legs here Nice long spine Inhale, sink a little deeper And here we go, left fingertips reach forward, we flip the script, take it up and back, Peaceful Warrior Inhale, stay nice and long in the neck Exhale, fun, fierce cartwheel all the way back down to your lunge Great, pivot on the back foot Inhale, open up, get light on the fingers, open up through the chest Let your heart energy radiate forward Sweet and then fingertips come to the earth, we rock the back foot up to meet the front Take your time, Forward Fold Awesome Inhale, halfway lift Move with your breath Exhale, fold Root to rise, inhale, reach for the sky All the way up and then exhale, hands to heart Namaste, now close your eyes here and observe your breath Then when you’re ready you’re gonna open the eyes and without looking down, so try not to look at your feet If you do, it’s okay but little experimentation here You’re gonna put eyeballs in the soles of your feet and you’re gonna try to bring them together without looking Really together, arch to arch This is a little bit of magic when we move like this When we have awareness in all parts of the body When you get there squeeze the legs together and then slowly shift your weight to your left foot When you’re ready, peel up through the right heel, right toes lift off And we’re gonna find a Tree Pose So you might grab the ankle and draw it all the way up towards the center If that’s not in your practice today, in your body today, just keep it below the knee or even keep your toes on the ground We’re wanting to find balance not necessarily master the pose And it’s really important to practice balancing postures because then we have practice at finding what feels good, finding balance Right, because we’re gonna be thrown off balance on a regular basis (chuckles) So if we don’t have a practice for how to deal with that things can get really chaotic So come into your best and most beauiftul Tree Pose today, whatever it may be And if your foot is on the leg, imagine your left leg pushing back so you have this meeting in the middle And if you’re feeling adventurous or you want to try, reach your fingertips up towards the sky And if you fall, don’t worry, just come back whenever you’re ready And if you feel pretty solid here, maybe you’ve been practicing for a while, you can challenge yourself by taking your gaze all the way up or eventually even closing your eyes Whoa If your arms are up overhead, bring the palms together and then back down to the heart and then every one release that leg and we’ll switch to the other side Shake it out here if you need to Take a deep breath in Nice, refreshing breath in And out Squeeze the legs together and then when you’re ready, shift your weight to the right foot Peel up through the left heel This is our last bit today so stay focused, stick with it Find your Tree Pose, Vriksasana, on the other side If you do put the foot on the leg, careful not to put it on the knee joint so either above the knee or below the knee And then press back with your right leg Balancing the right and the left side of the body The left and the right side of the brain Keeping your heart lifted And then find your variation on this side, it doesn’t have to be the same one as the other side Make sure you’re not holding your breath Beautiful focus If your arms are up and overhead, bring the palms together and everyone slowly release Hands stay at the heart here Shake it off if you need to Take a deep breath in Imagine the crown of your head as the tip of the mountain here and then as you breathe out allow your arms to slowly come to your sides Down the sides of the Mountain Pose Once again whisper to yourself, “I am strong.” So strength, of course, looks and feels like many different things, many different flavors It’s not always (growls) Strong can also mean centered, at peace, balanced Take one more loving breath here

And exhale, bring the hands together We close by bowing to one another Recognizing the awesome within ourselves and in one another So bring the thumbs right up to the third eye Take a deep breath in and then exhale, hands to heart and we bow the head down And we say Namaste (gentle music)