– Hi everyone.

Welcome to Yoga With Adriene.

I'm Adriene and this is Benji and today wehave yoga for grief.

So grab a littleblanket if you have one, hop into something extracomfy and let's get started.

(bright music) Hello my darlingfriends, welcome.

We're gonna begintoday's practice in a nice, comfortable seat.

So come on down to the ground.

Take your time.

There's no rush today.

This is a nurturingpractice designed to support youwherever you are today.

So if you're barelymakin' it down to the ground, I got your back.

If you have alittle bit of energy, you just know youneed some support, a little hug today, somethingthat's gonna help you move through whateverit is you're feeling, I have your back.

So just take your time.

When you land,allow your shoulders to right away start to relax.

Just do your best and asyou're ready and willing, go ahead and close your eyes and allow the sound ofmy voice to guide you here.

First, I'd like to welcomeyou to this practice and second, I'd like to just admire you for showing up.

Now that you're here,let's take whatever you need.

Working to calmthe nervous system.

(Benji sighs) Benji's nice andrelaxed and here with us and together we're just going to use the toolsat pranayama and yoga to find a little support and keep you feeling held.

So we got this.

The hardestpart is already done, showing up, pressing play,arriving, leaning in.

And from this point on, let'sjust take one breath at a time.

So whenever you're ready juststart to deepen your breath.

You can drop your chin a little.

Finding just a soft,easy, reverent bow.

If you feel emotion, that's okay.

That's why we're here.

To take whatever we need and perhaps even leave behind some things that we don't,that we don't need to carry.

So just gentlynoticing the breath.

By simply bringingloving awareness to the breath, it starts to deepen.

And in any stage of trauma we tend to hold our breath which can create a lot oftension in the body and can cause all systems to just feel a little frayed.

So nice and easy,nothing but an a loving awareness in thebreath here to start.

Easing in.

Checking in.

Noticing where you are today.

One day at a time.

Wherever you havenaturally placed your hands, whether they're on the kneecapsor the thighs if you feel like they're really good thereand you don't want to move, you can stay there or I'llinvite you to consider bringing the palmstogether at your heart.

We call thisAnjuli Mudra, of course.

And that's it, homies.

We're just gonna breathe.

Breathing with loving awareness in and outand just notice what comes up and please know that this practice is designedto hold you, to hug you, and you are safeand we'll take it nice and easy.

So if you've becomea little distracted, it's totally normal.

I'll just gently remindyou to find maybe a reverent bow, head to heart.

Relax your shouldersdown away from the ears.

Best you can.

Just depending onwherever you're at.

Remember there are somany different types of people practicing this at so many thedifferent stages of their lives around the worldso make it your own.

But depending onwhere you are today, see if you can situp a little taller.

And if you can't,no biggie, it's all good.

And then again, bringing thatloving awareness to the breath.

You don't have to force it.

You don't have to push it.

But by simply bringingour loving awareness to it, you might be able to catch,catch one that you need.

Catch a wave.

Catch a big wave of breath in.

And out.

Alright, so far, so good.

You're doing great.

Take another deep breath in.

And as you're ready,a long breath out.

And then we'llslowly lift the chin.

Bat the eyelashes openif your eyes are closed and we're justgonna interlace the fingertips.

Wherever you are,bring the palms together, if they weren't already.

We're gonna interlace thefingertips and you're just gonna take a gentlestretch of the palms forward.

And as much as you're willing,my loves, lift your heart up.

Take a deep breath in here, this time we'rebreathing all together.

All, you, me and all the people around theworld practicing together, supporting one another.

And as you breathe out you canuse that as an active cue to just drop yourshoulders down a little bit.

You're doing awesome.

Let's do one morebreath together here, inhale.

And exhale.

Sweet.

Now take yourpalms press 'em forward, big stretch in the arms here.

We're gonna take thepinkies forward up and back.

Big stretch here.

Lifting up out ofthe waistline, reaching.

Whatever is goingon in your face see if you cansoften it, my love.

Take a deep breath in here.

Reach, reach, reach.

And then on the exhale,break free.

Wiggle the fingertips, letthem float down to the earth.

(sighs) Nice work.

Left hand comes to the earth.

Right hand reachesup towards the sky.

Take a deep breath in.

On the exhale, you're gonnatake your right elbow and just kiss itto your left knee.

Then inhale, reach up,spread your fingers.

And exhale,round through, chin to chest.

Right elbow to left knee.

One more time, big inhale.

Nice and easy.

It's risky here taking thisexpansion but do your best.

Inhale.

And a beautiful contraction.

Elbow to knee, chin to chest.

Great.

Slowly unravel,come back up.

Head over heart,heart over center.

So aligning backthrough the spine.

Just kind of encouraginga healthy flow of energy up and down the spine here.

When you're ready, right handto the earth and big inhale to reach the leftfingertips all the way up.

Exhale, navel draws in.

Rounding through the spine,left elbow to right knee.

With your breath, inhale.

Find expansion.

Move nice and slow.

As slow and asgentle as you need.

And then exhale.

Elbow to knee,chin to chest, feel that stretch in the left low back.

One more, inhale.

Spread the fingers, we got this.

Expansion takes risk but we'reopening our hearts to what is here and exhale,last time, elbow to knee.

Beautiful, slowly come back up.

Head over heart,heart over pelvis.

The beautiful birds arechirping outside the window.

It's gorgeous.

Let's take abig stretch with a big breath.

Both fingertips nowreaching up toward the sky.

Inhale in here.

Exhale, float 'em down.

If you find ithard to breathe here, think about really using thetool of this little vinyasa to extend theinhale as you reach up.

And extend theexhale as you float it down.

And there might be oneor the other that feels a little more difficult,just notice.

Breathing in andout through the nose or in through the noseand out through the mouth.

Finding what feelsgood for you today.

And wherever you arelet's do one more round.

Let's see if wecan do it all together.

Ready? Here we go.

Big inhale to reach up.

And exhale to floatthe fingertips down.

Awesome work.

Allow your hands to rest wherever theyfeel most comfortable.

Palms together, maybe palmson the knees or the thighs.

And then just taking a momentagain to relax the shoulders and bring that lovingawareness to your breath.

Sit up tall.

Soften the skin ofthe forehead if you can.

Remember thistime is devoted to meeting youwherever you are today.

So it's all good.

Whatever you're feeling.

Whatever's going on in here,don't worry about it.

Just allow.

And release.

And keep coming back to thatloving awareness of your breath.

We're gonna add a little morestructure now to the pranayama.

Do your best.

If it's notworking for you today, you'll know why.

Maybe you'refeeling a little too raw, then just do your best.

And if you're at a place whereyou can kind of keep up with the ratio then great.

I think this is a reallyhelpful tool when we're healing.

Again because we kind of tend tohold our breath a lot when we're either in trauma or recoveringfrom a traumatic event.

And then that causes us tocreate more tension in the body.

And then so allthe stuff gets stored.

So it's all good.

We're gonna staypresent with what is today and not worry about tomorrow.

Let's do one day at a time.

So we're gonnainhale on a four count.

Let's give it a try,nice and easy.

When you're ready,big inhale for four, three, two, one.

On the one we'regonna pause for two beats.

One, two.

And now we'regonna exhale for six, five, four, three, two, one.

Let's try again,inhaling in for four.

Three, two, one.

Pause, my dear.

Retain for two beats.

One, two and exhale for six, five, four, three, two, one.

Close your eyes if you like.

Here we go,inhale for four, three, two, one.

Pause for one and two.

Long exhale,my friend for six, five, four, three, two and one.

Let's do one more round,here we go.

Inhaling for four, three, two, one.

Pause.

Big exhale forsix, five, four, three, two, one.

Awesome work.

Let your breath soften.

Bring your hands together.

Maybe a cleansingbreath here in and out.

And then when you're ready,nice and slow, okay? We're going tocome to all fours.

So take your time.

Take your time.

Come to a littleTabletop Position.

I brought a little blanky herewith me today just for comfort so if you did as well, youcan use it to pad the knees.

We're just going tobring in just gentle, loving movement to the spineso a little spinal flexion.

Spread your hands.

Bring your kneesunderneath your hip points and when you'reready drop the belly.

Be gentle, open your heart.

Take a deep breath in.

And on the exhale chin to chest.

Just like we didseated earlier feeling that stretch in the low back here.

Really pressingaway from the earth.

Contracting navel to spine.

Inhale, ride the wave of thebreath as you drop the belly.

And yeah, we open,we expand the heart, the throat,the chin reaches forward.

And then after that expansion,what is natural? Natural is this contraction.

So finding that contraction.

Inhale, drop the belly, open.

And exhale, roundingthrough the spine, close.

Pressing away from the earth.

Nice and slow, inhale to expand.

And exhale, chin to chest.

Soften and fold in.

So I find thisreally comforting and that's not necessarily tosay that you will too but I love that our practice can kind ofteach us how to ride the wave of expansion and contraction.

Open and close.

Up and down.

This kind of inevitablewave that we're asked to ride.

So if you're finding movement a little bit difficult or maybe even too basic,you can give it that.

You can give it some thought.

What comes after expansion?Contraction.

What goes up must come down.

Alright, come backto a nice neutral spine.

You're going to bump thehips a little left to right.

And when you bumpthe hips to left go ahead and look pastyour right shoulder.

And then when you bump the hips to the right go ahead and look past your left shoulder.

And you're justkinda going to do this in your own time feeling the stretch in the side body.

Moving with your breath.

Maybe picking up the pace if itfeels right in your body today and if not keepit nice and slow.

Alright, stimulating some of theinternal organs here as well.

Try to keep your toes pinnedto the ground best you can.

Same with theknuckles and the fingerprints.

Alright, then we'regonna come back to center.

Nice neutral spine.

If you're finding it hard tohold yourself up, no worries.

Just use the beautiful tools of our asana to kind of support yourself.

So press awayfrom your yoga mat.

Draw your navel in just a bit.

Find your center.

When you're ready we're gonnakick just the right foot out.

Kick, kick, kick.

Take a deep breath in,spread your right toes.

And then exhale, contract, chin to chest.

Round it through.

Then from here you can useyour right hand to guide you but you're going to step yourright foot all the way up.

Excellent.

Then front knee over front ankle, nice and easy.

Hands gonna come tothe heart as we lift up.

This is stop one.

Breathing deep here.

If this is too much,keep it nice and low.

Just getting intothe hips a little here.

And then of course if you like, if you're ready, so many different types ofpeople practicing this together all around theworld so listen to, it's more thanlisten to your body here, it's listen to your heart.

And if it feels right,you can take the fingertips all the way up.

So wherever you need to be todaybe there fully and when you get to that spot see ifyou can breathe into all four sidesof the torso here.

Feel that really big expansion in that brave andbeautiful breath.

And then we'll release.

You did great.

Awesome.

No twist here today.

(chuckles) We're gonna takethe hands to the ground.

We're gonna slowlywalk the right foot back, right to that Tabletop Position.

Find that niceneutral spine again.

Take a deep breath in.

Reset.

Find your sweetlittle support system.

This is what ourasana teaches us.

And then when you're ready,kick the left foot back.

Feel that opening in the frontof the left hip crease first.

Find your inner support system.

You got this.

Breathe deep.

Spread the left toes andthen rounding through here.

Chin to chest.

Claw through the fingertips.

And then we'll step theleft foot all the way up.

You can use your left hand to guide you as much as you need.

Hands'll come to the heart firstand maybe they'll stay there.

And if you come upand it's too much for your body today juststay nice and low.

Just get into those hips.

Breathe, breathe, breathe.

Use your exhale torelax your shoulders down.

Front knee over front ankle.

Body is active.

If you feel a little tremble,a little shake, it's all good.

Totally normal.

Squeeze the inner thighs together.

And if you're reachingfingertips up high, well everyone, just take a solidmoment here to see if you can find that breath that goes notjust into the front or the back but the side bodies,all four sides of the torso.

It's brave and it's beautiful.

Go ahead and give ityour best shot here now.

Inhale.

And then useyour exhale to soften.

Alright, gentlybring your left foot back.

From here we're gonna bring theknees as wide as the yoga mat.

Inhale to look forward.

And then exhale to sendthe hips all the way back.

Fingertips actively reachforward here just to start.

Just open up through the shoulders, the traps and we're gonna melt the heart to the earth.

Forehead to the mat.

Take a big, sweet, lovinginhale in through the nose.

And as you exhale,melt your heart.

Now we have a littlecompression on the forehead which hopefully feels good.

If you have a blanket you canuse it or just even the firmness of the ground should be reallynice to gently rock the head.

Perhaps a little side to side.

Getting a littlemassage in the brow.

If you've been inthe grieving process, this is gonna feel good.

I think.

Now as your thoughtskind of pick up here, it's totally normal.

I'd like for you to, once again,bring the loving awareness back to your breath and think inhale lots of love in.

Exhale lots of love out.

Inhale lots of love in.

Exhale lots of love out.

Can bring the headback to stillness.

We can start to softenthrough the fingertips if you haven't already.

Inhale lots of love in.

Then exhale lots of love out.

Inhale lots of love in.

Exhale lots of love out.

Benji just did anice exhale with that.

Then really feel yourpalms pressing into the earth.

Feel that handto earth connection.

So feel that hand toearth connection then use that.

Literally, feel that,use that to lift your heart back up nice and slow.

And then you don't really needto look at the video for this.

You can use thesound of my voice, allow it to guide you,we're just gonna come to lie down nice and easy.

So if you have a blanket you can use it to lie down on.

If not, no worries.

You can, if you'rechilly you can wrap up in it.

But go ahead and come tothe ground nice and slow.

When you get there hug yourknees into your chest and give yourself a great big hug.

And close your eyes as soon as you feel comfortable and just feel the supporton your back body.

Feel your spine supported by the earth.

Your yoga mat hasyour back here and so do I.

And so does this community.

And this practice is herefor you whenever you need it.

Along with theYoga With Adriene library.

So take one moresecond here to really pull your knees into your chest.

Feel your spine supported, held.

Your yoga mat has your back.

And then when you're readyjust allow the feet to come to, oh sorry, buddy, theedge of your yoga mat.

Toes are gonnaturn in just a bit.

Left hand comes to the heart,right hand comes to the belly.

If it's in your body today tolift the corners of the mouth just slightlyinto a little smile, please welcome that.

Lifting thecorners of the mouth.

Taking a couple final breaths here to just relax the weight of your body.

We have an internalrotation of the hips here.

So belly is soft.

Groin is soft.

Knees have fallenin towards each other.

We're lifting thecorners of the mouth.

We're supported.

And here we go.

Ready.

Inhale lots of love in.

Don't think, just breathe.

Exhale lots of love out.

Two more, we got this.

Inhale lots of love in.

And exhale lots of love out.

Final breath here.

Inhale.

And exhale.

As you're readybring the palms together.

Thumbs to third eye.

Relax your jaw.

You can keep thefeet where they are.

If you want you canextend the legs out long.

Just take one morequiet moment to yourself.

And give thanks for it all.

I thank you so muchfor sharing your time and your energy with me and your willingnessto make it beautiful.

If you need us, Benjiand I will be here any time.

Just sign on to Yoga With Adriene or the Find What Feels Good membership and we'll be there.

I love you guys.

Take good care.

Let's whisper, "Namaste.

" (bright music).