– What’s up everyone? Welcome to Yoga with Adriene. I’m Adriene, and today wehave an awesome practice that’s going to balance the root chakra and ground you into gratitude, so hop into something comfy,and let’s get started. (upbeat music) Alright my sweet friends,let’s begin in Sukhasana, a nice, cross-legged seat. You can sit up on a littleblanky or a little towel if you like to lift thehips to help you gain length and lift up through the spine.So come on down to yoga town. (laughing) And let’s just take a moment to settle in. Head over heart, heart over the pelvis. And someone asked merecently what that meant, on Twitter I think. These modern times, am I right? And, when I say head overheart, heart over pelvis, it’s a couple things. First of all, just kindof on a superficial level, it’s just about aligningthis recognizable spot, the head over the heart, andthen the anatomy of the pelvis. So for me, it’s just a little visual. Part two of that is I’m taking a moment to really honor this line of the spine, which is perfect as webegin our practice today, because today’s practiceis about balancing the root chakra. So once you get settled in here, head over heart, heart over pelvis, take a moment to relax your shoulders and then trust me, trustthe video, trust yourself, and take a moment to close your eyes. And as you sit up nice and tall here, eyes closed, just taking a moment to go inward.It’s more helpful sometimesto close the eyes. I’d like to invite you totry to come into the role of the observer here. Taking a moment to justtake stock, slow down. And take this time for yourself. Really take it. You’re here.You’re here for a reason. So let’s embrace this time together. We’ll take a deep breathin through the nose. And exhale out through the mouth. (exhaling breath) Again, big inhale in through the nose. And exhale, empty it out. And one more time, don’t be shy. Scare the person in the other room. Deep breath in. (inhaling breath) And empty it out. (exhaling breath) Awesome, open your eyesif you haven’t already. We’re just gonna take a second to connect to this area at the base of the spine where the root chakra lies. My assistant, Benji, everybody. So go ahead and take yourright hand right to the pelvis area here, and then left hand on top, and then loop your shouldersand lift your heart, and just sit up nice and tall.So the knuckles aregonna kind of draw down as the heart lifts up. Then gently begin to deepen your breath. And just bring yourawareness to this space right at the pelvic floor. And so there’s a hammock of muscle there that we’re gonna try to engage here. Some of you are familiar with Mula Bandha. And just sending someawareness there, best you can, whatever that means to you, and then seeing, when you’re ready, if you can engage themuscles of the pelvic floor and draw upward. And even if it’s just a visual, even if you just useyour imagination, right, see if you can draw a little awareness all the way up from the pelvic floor and use the hands to kind of guide that. So use your hands, justhang with me, come on now, all the way up. And pass the face. And then eventually we’ll reach all the way up, fingertips towards the sky. But as you reach the arms up, see if you can still maintain that connect to the pelvic floor.Again, maybe even engaging those muscles, lifting up all the way throughthat center plumb line. And then when you’re ready,ground down through the legs and reach the fingertipsup high, big stretch here. And then exhale, rain it down, fingertips are gonna kissthe floor at your sides. As you rain the fingertips down, see if you can maintain thatlift up from the pelvic floor. And pinkies back, thumbs forward. You might even walk thepinkies back a little bit to maintain this liftup through the chest. We’ll inhale in, smile. And exhale, plant the left palm, nice, slow reach with theright fingertips up and over. Take a side body stretchhere that feels good. See if you can maintain that awareness even if it’s just kind ofsending a little visual to the base of the spineas you reach and stretch. Maybe pull the thumb back. Maybe tug the shouldersaway from the ears.Stay grounded through your lower body so tops of the thighsanchor you down here. Here we go, big inhale in. Exhale, slowly come back to center. Keep an awareness of thispelvic floor drawing up. Inhale in. And exhale, right hand comes down and left fingertips reach upand over, side body stretch. (exhaling breath) Maybe tug the shoulders away here. Maybe pull that left thumb back. Inhale. And exhale, back to center. Awesome, we’re gonna bringthe palms together now, Anjali Mudra at the heart, and again, just see if you can drawlsome awareness, Texas, drawl! Draw some awareness upfrom the pelvic floor. So the root chakra is a lot. There’s a lot going on there, but for today, we’re focusingon this mantra, I am. So when we take time toconnect and balance this root chakra, we take time to honor our true self and also recognize when we are not feeling balanced, when we are not feeling stable, when we are not feeling well.And we use this systemof the chakras and yoga to acknowledge that and then work it out. So all that to say thatwe’re using the tools of yoga today to, not justbalance out the chakras, but to actually recognizelike, oh, how am I feeling? Or, whoa, you’re right, yoga. I didn’t realize that I’vebeen pretty scared lately or pretty anxious, or pretty out of whack. So try not to definewhat’s going on too much, but just recognize that this chakra is really all about I am. It’s about security. It’s about stability. It’s about feelingcomfortable in your own shoes and doing the work, theprocessing, to balance that out. It’s also really goodif you’ve been having trouble with digestion.Anyone with any eatingdisorders, root chakra balance, oh my God, let’s do it! So let’s play today. Drawing up through thepelvic floor, inhale in. Exhale, navel draws back, chin to chest, we round the spine. Couple breaths here as youround through the back body, bowing head to heart, heart to pelvis, starting to stretch out through the neck. Then press in your foundation, that which is touching the earth.Draw energy up from that root chakra and inhale, lift your heart. So it’s kind of a Cat-Cow motion here, but seated in Sukhasana. We inhale, open up throughthe throat chakra all the way, lift your chin, and then exhale. Chin to chest, rounding through the spine. Don’t rush it here. Inhale, lifts you up. Careful not to crunch back of the neck, so keep it nice and integrated. And exhale, rounding forward. As you round, see if you can lift up through that pelvicfloor, keeping awareness in the base of the spine. One more time again,moving with the breath, embracing the process here. The experimentation ofbalancing that root chakra.Fabulous, then inhale,come back up, Sukhasana. And take a moment to onceagain close your eyes and inhale lots of gratitude in, whatever that means to you. Maybe think about someone orsomething you’re grateful for, and then on a big exhale,relax your shoulders. Empty it out. One more time, inhale,lots of gratitude in. And notice how you feel as you exhale out. Tapping into that gratitude, so important. Alright, bat the eyelashes open. We’re gonna swim the fingertips around, all the way around, around, around.Fingertips are gonna come behind the back. I’ll actually turn to theside so you can see this. And one more time, drawingenergy up from that root chakra, so all the way from themuscles of the pelvic floor. We’ll do a video on Mula Bandha, but for today just do your best connecting to whatit feels like today to lift up from that place. And we’re gonna hug theelbows into the center line, and lengthen up through the side body.One more time, big inhale. Open your heart. And exhale, release, chin to chest. Keep the fingertips on the earth. Awesome, Thriller armshere take us forward, so send the wristsforward, fingertips down, loop the shoulders. Inhale, smile and lift. Just stretching through the forearms here. And then flip the script. If you need more, you cantake the hands to the fingers. Alright, now today, trying to move from a place of connect. So, we jerk ourselves aroundand we rush ourselves, and we rush each other off the mat. On the mat, we don’t need to do that, so try to move from a place of connect, and I feel like reallymoving with this awareness of gratitude and also root chakra, this awareness at the baseof the spine can help you, so consider that as you transition in and out of things today. That’s a little advanced,but I think we’re all ready to move in that way,move in a way that feels good. Move from a place of connect. If you practice doingthat on the yoga mat, it’s gonna be so much easier to move in a meaningful way off the mat.Okay, here we go. So, here I go, coming forward, taking the fingertips forward, again, think about this ideathat’s not what we do here on the yoga mat, but howwe do it as you come to Extended Child’s Pose. So you might need to back the truck up a little, but just move nice and slow. Be kind to yourself today. Be gentle. Big toes come together. Knees as wide as the yoga mat, and then we send the hips back whenever you’re ready, nice and slow. So again, soft, easymovement as you come into Extended Child’s Pose. No need to rush today or ever.And no need to jerk yourself around. Hey-o. (laughing)Terrible. Reach the fingertips forward. Take a big inhale in. And exhale, close your eyes,empty it out. Now once again, inhale lots of gratitude. And as you exhale, do think about someone or something thatyou’re grateful for, and then notice how that makes you feel. (deep breathing) Then on your next inhale,imagine the breath traveling all the wayin through the nostrils, all the way down throughthe base of the spine.Filling the lower back body with air. You can even feel theskin of the back stretch. You’re breathing in so big and buoyant. And then exhale, let it go. Awesome, press into the tops of the feet. Again, move from a place of connect, whatever that means to you, whether it’s anatomical, maybe it’s giving the thinking mind a break here,just moving with the breath. We’ll come to all fours. Fabulous, bring the kneesunderneath the hip points, and we’re gonna walkthe hands to the knees, curl the toes under, and then pop up here to a little Froggy Pose. So, coming into the hips here. Opening up through that root chakra. So for now, come this way. For now, we’re gonna doa little Froggy Pose, waking up the feet. So a lot of work with thefeet for root chakra balance, so you might even give yourarches a little massage. And if you’re feelin’ pretty good here, then you’ll lower the heelsand come into a yogi squat.But if you’re new to thepractice or your feet are really tight, or you have flat feet, then you’re gonna want towork maybe one foot at a time, and everyone’s gonna wantto breathe super big, buoyant breaths here. You gotta bring the breath, especially in this nature of the video and at home practice,or wherever you are, tell me where you are inthe comments down below. I’d love to hear wherepeople are practicing. It’s so much fun. All over the world, onvacation, in hotel rooms, with your kids, with your puppy dogs. So, that said, you gottabring the breath, right? We’re not in the room together physically. So you are responsible forbringing the Pranayama, and especially when doing chakra work, it’s so important to makesure that you’re really tending to the Pranayamaportion of your practice.So everyone’s gonna be doing a different version of this here. Maybe you come into anice, low yogi squat. And for me this is one ofmy favorite grounding poses that also is a little bit ofan embodiment of gratitude for me, ’cause this reminds me of our ancestors, this shape. There’s still so many peoplein so many different cultures around the world that stilldo so many tasks here, eating, cooking, birthing. Pooping, okay I’ll say it.I’m not afraid. And so, I’m not justtrying to be cute here. So take a moment to close your eyes and just connect to your roots,whatever that means to you. Maybe you think of a family member. Maybe there’s something comingup as you open up the hips, and maybe you forgot to breathe,so start breathing deep, nice, slow, loving, grounding breaths. Come into an audible breath here. (exhaling breath) And then if you’re in the Froggy posture, see if you can just get a little bit lighter on the fingertips and ifyou’re in the yogic squat, and you’re feelin’ pretty comfortable, find a little resistanceof pressing the arms into the legs and then squeezingthe legs into the arms.We’re here for one more breathcycle, guys, you got this. Deep breath in. (inhaling) And a slow exhale out. (exhaling) Beautiful, now slow and easy, again, connect the dots here. Move from a place of connect here. We’re gonna slowly bringthe fingertips forward, and make our way to Downward Dog. So take your time. In fact, I invite you tomove slow motion-like, feel the sensation in the hip sockets as you come to a nice Downward Dog, walking the toes back,sending the hips up high, planting firmly into allyour fingers, fingerprints.And then finding that external rotation of the shoulders here asyou maybe pedal it out. Reconnect with your breath. And then when you’re ready, turn your big toes in, really opening up, sitting bones left toright, heart melting back, and then find that zipup through the front. Navel draws in. Take one more deep breath in here. And then exhale out through the mouth. Let something go. (exhaling) Awesome, walk the feet up to the hands or the hands back to the feet. We’re gonna come into a Forward Fold anywhere on your mat,Uttanasana. So we’re gonna be here fora couple breath cycles, so bring the feet hip width apart. And bend the knees. And then starting with the feet, we’re gonna lift the toes, and starting with thepinky toe, I’m gonna try to put one toe down at a time. And remember this is a practice. This is about explorationso try to stay present for yourself, super important today, and every time you hit your mat.Just try to stay reallypresent for yourself. And then after you’ve done acouple rounds with the toes, starting with the pinkytoe and trying to put the toes down one at a time. Then release the headand shake the head loose. So a lot of times when theroot chakra is out of balance, out of whack, we feel stressed out, we get insecure, we get scared. So breathing deep here,acknowledging that that is part of life, this fight or flight base definitely living also at the root chakra, the base of the spine. (deep breathing) And that can travel up toother areas of the body, other chakras, and manifestin all kinds of things. So using Uttanasana hereto calm the nervous system, to tell that fight or flightthat it’s gonna be okay, and then you might close your eyes and if you’re feelin’ frisky with me, you might quietly whisper to yourself the mantra, I am. And then just notice what comes up. I am safe, I am bold.I am surrounded by… Cool, and then grab the elbows,rock gently side to side. Let it go. (deep breathing) Rooting to rise here. Nice and slow. Slow it down. We’re gonna roll up stronginto a Mountain Pose. So what I mean by strong isreally connect to your feet. Take your time. Feeling it out. Pressing into the earth asyou roll up through the spine. Taking the energy of thatroot chakra with you. Drawing up through the pelvic floor. And it should feel reallygood here if you slow it down. Pressing into the feetas you rise up strong. Lots of awareness as you lengthen through the crown of the head. And in light of ourtheme of gratitude today, let’s open the palms,open, ready to receive. And to give. Big inhale in through the nose.Exhale, relax your shoulders, just let them hang down here. Fabulous. So we come into the Mountain Pose. So, yogi’s choice. You can keep your feetwhere they are here, especially if you’re feelinga little off balance lately or you’re new to the practice, or you just know your bodyand this feels more stable. Otherwise, I invite youto inch the feet together arch to arch, create one,nice standing post here.Mountain Pose. A grounding pose if there ever was one. So we’re gonna take alittle bit of time here. Should feel really good. Tap into your breath. This is like taking your vitamins here. Big inhales and longer exhales. (deep breathing) And you can soften yourgaze or close the eyes. Head over heart, heart over pelvis here. And see if, often we getinto these vinyasa classes, often Mountain Pose is just kind of like that quick touch and go spot. So see if you can really embody this pose, and maybe that means working anatomically, maybe it means connectingto the energetic body and finding lift up through the heart as you ground down through the back.Maybe it means breathingnice audible breaths. Giving the thinking mind a break as you create a full body experience here in Mountain Pose, rootingdown through the heels. Drawing energy up throughthe arches of the feet. Maybe even you lift thekneecaps to kind of tone the quads, find that connect. (deep breathing) And then a couple more breaths here. Have some fun with it. Close your eyes. In my mind, this is Ariel on the rock. This is Kate Winslet atthe front of the boat. So really lift your heart. Near, far Just kidding. Wherever you are Oh, stop it Adriene. (exhaling breath) It’s okay to have a little fun. Take one more inhale. And this time as youexhale, open your eyes if you haven’t already. (laughs) And we’re gonna bring the palms all the way up and overhead. Fingertips kiss up and overhead, so big, fully body stretch here. Then you can interlace the fingertips, find that steeple grip,index fingers point up. And then pressing down through the heels, see if you can really findthis lift up through the center channel, so draw thenavel inward and upward.Lift up from your pelvic floor. Inhale in, smile. Exhale, bump the hips to the left. Tilt to the right. Big stretch. Press into your heels. Root, root, root. Inhale, back to center. And exhale, bump the hips to the right. Tilt to the left. Rooting down through the heels, lifting up through the pelvic floor. Inhale in. Exhale, back to center. Awesome, break free. Hands come to the waistline and we’re gonna slide the leftfoot back for Warrior One. So take a second tojust find your footing. Nice and articulate through the feet. Left toes are pointing in. Right toes are pointing forward. There’s a whole foundationsvideo for Warrior One. You can practice if youwanna go a little deeper, but just make sure youare not on a tight rope, so two parallel lines here. And then find that liftup through the front body just as we did before. You’ll feel a nicestretch through the front of the left hip, the hip flexor there. And then find that grounding energy through the back heel. Tailbone down. Hands are on the waistline. They can stay there orinhale, reach the arms up and overhead, Warrior One.You don’t have to havea super wide stance here in Warrior One. Lengthen the tailbone down and then find that drivingenergy up from the pelvic floor. Big beach ball overhead here. Relax your shoulders, long neck. Then just for fun, littleholiday practice here, what do you wantto be a warrior of? Gratitude, love, corn bread, stuffing. Seriously though, Warrior Pose.Some people are working right now and we’re doing Warrior Pose, so what do you want to be a warrior of? Big breath in here. Just consider it. And then exhale, rain it down. Interlace the fingertips behind. Big opening of the chest here. Open your heart. And then draw the navel in. Send it forward, Humble Warrior. Rooting through that back foot strong. So the root of this pose is inthat back foot, super strong. And then you can pause here,front knee over front ankle, or you can continue thejourney down, Humble Warrior. Humble Warrior, so we go from Warrior One to Humble Warrior, so noticehow that makes you feel. Awesome, then rootingthrough that back heel, we lift the heart. Stay connected to yourcenter as you come back to Warrior One. Smile, inhale again, think about what you want to be a Warrior of today. (grunting) And this, when I used to teach kids yoga, in Warrior One, our mantra was I am bold, and that’s perfect for root chakra stuff.I just did that on YouTube,awesome. (grunting) Ya! Okay, big breath in, stop it. Exhale, rain it down, handscome to the waistline again. Have a little fun here. Pivot on the back foot. Bend that back knee and step it up. Pshew. Second side. So step the right toes back. Take a second to just find your footing. There’s no rush. I love today’s practice, it’s just nice and slow,exploration. No Chaturangas. No offense, Chaturanga, we love you. Some. When you feel like you’vefound your footing, you’ve found that connectthrough the back foot, reach the arms up and overhead.Big beach ball. Again, if you’re feelinga little woozy today, hands on the waistline. Warrior One. Bring the breath. Bring the intention,whatever it is for you today. Could just be to finish this video, so that you can get onwith your awesome day. But maybe it’s something a little deeper. Just connect. Rooting through that back heel. Big inhale. And big exhale. (exhaling) One more time.Inhale in. And exhale, rain thefingertips down. This time, interlacethe opposite direction, so the one that feels a little funky. Break the patterns. And here we go. Inhale, lift the heart. Exhale, Humble Warrior. So trust here, so root the back foot. Pull that left hip creaseback and take your time, feeling it out.So there’s a tendency to justkind of slam into the pose, but you gotta kind of trust the process. That’s where the yummy stuff is at anyway. So maybe pausing here. Finding that nice, flat back. Squeezing inner thighs to the mid line. Lifting up from that pelvic floor. And then maybe you takeit a little further down, but you don’t have to. Stay strong in your foundation. That’s what root chakrabalance is all about. Staying firm in your truth. Knowing that or being braveenough to explore that. Take one more breath here, you got it. This is also a superstrengthening pose. Great for the legs.Great for the booty. Here we go. Rooting through that right heel. Lifting up, and try tomove from your center here. Connect to your core. And then we lift the heart, inhale. Exhale, break free. (exhaling breath) Warrior One. Inhale in, smile. Exhale, hands to waistline. Awesome work. Move slow here, pivot on the back foot. Bend that back knee. Inhale in. And exhale, feet neat together. Mountain Pose. Awesome work everyone.Deep breath in. Sigh it out. (exhaling breath) So we’re gonna comeback to that yogi squat by bringing the feetas wide as the yoga mat and then letting the toes spill off. Inhale, lift your heart. And exhale, try to keepthe heart open and lifted as long as you can. As you bend the knees, make sure the knees are tracking the middle toes here and then you can bring the fingertips out as soon as you needthem to grab the earth, coming back down to that Yogic squat or the Froggy posture.We’re not gonna be here long. This is a transition moment here. Breathing in, maybe taking one more moment to bring the palms together at the heart. Inhale. Move with your breath. As you exhale, use thefingertips or the hands on the earth to come all the way down. Come to a nice, flat back position. Legs out long. Arms resting gently at your sides. So the Corpse Pose today. Often we come to it at the end of practice to marinate, to cool off, and to allow the physical, the mental, and the energetic body to unite a little bit.So, today we’re gonnaspend some proper time, see I went to London, so I cansay proper now all the time. (laughs) And just sit, you’re gonna spend some propertime in the Corpse Pose, so if there’s any movementyou need in the legs, a little twist here priorto that, please take it. And please don’t stop thisvideo until after this pose, ’cause this is the mostimportant grounding posture. As you feel the earthunderneath your muscles and your bones. When you arrive there, close your eyes, palms face up, and then just make sure you’re not zipped up too tight. Let’s open the legs a little. Open your arms. And tuck the chin slightly to lengthen through the back of the neck. Now wiggle your toesand wiggle your fingers. Take a deep breath in. Then on an exhale, let everything go. Let the muscles and bones become heavy. Soften the skin of the face. And we’re not gonna be here long at all, so just give yourselfpermission, again to really be present for yourself and to feel your body heavy, and to feel the earth,the ground beneath you, supporting you, holding you.Awesome work. Take a deep breath in. And as you exhale, bat the eyelashes open. Bring your left hand to your heart. And draw your right handto your lower belly, (patting)two awesome places of listening, the heartand your guts here. Take a deep breath in. And as you exhale one last time, just taking a moment toappreciate your body, to appreciate, be thankful for this time, your practice, all that you have, all that we have and that we share. And then taking one last final moment to recognize how gratitude, being thankful, makes you feel. I totally believe it’sa powerful practice. And it’s my go-to when I feellike I don’t know what to do. Gratitude power, so thank you my friends.Thank you so much for sharing your energy and your time and your practice with me, and the Yoga with Adrienecommunity. We’ll bring the palms together. Bring the thumbs right to the third eye. Feel the ground supporting you. Take a deep breath in. Then a long breath out. And we say, namaste. (upbeat music).