Articles, Blog

Yoga For Beginners Mind | Yoga With Adriene

January 6, 2020

– Howdy everyone and
welcome to Yoga With Adriene, I’m Adriene and that’s
Benji and today we have a yoga for
beginner’s mind practice. So hop into something
comfy and let’s get started. (light music) Alrighty my friends,
let’s begin in Sukhasana. Take a second to come
on down to the ground. You can go ahead and use your
hands to gently pull thy butt cheeks aside, just kidding but
feel your sits bones really kind of come in to the earth here. Just start to get a little taste
for focusing on cessation even as you come into
your first shape here, the first posture. Today’s practice is all about
coming into or returning to that beginner’s mindset. So most of us
have of an inkling, a feeling, an idea of what that means
but if you don’t and even if you do I’m gonna invite you
to actually practice beginner’s mind when it comes to beginner’s
mind and just empty your vessel, empty your cup and we’re just
going to start here now with whatever you’re
bringing to the table. I will do the same. And we’re just going to, through
some really simple shapes today, explore the practice and the position
of beginner’s mindset. So if you are a beginner,
you’re in luck. You’re gonna lead the way. Just take a quiet moment to tune
into your breath and whatever you’re bringing to the mat today. Sit up nice and tall
relax your shoulders. For those who are practicing
this in real time it’s for not everyone but for
most it’s, you know, we’re kind of getting
really active and sweaty in our practices so we
need to balance out those practices with
practices that steady us, that keep us curious
and plugged so that we’re not just mindlessly
working out or mindlessly doing anything for that matter. This practice
should help with that. As you’re ready,
take a deep breath in. And a long breath out. Inhale in and exhale out. And one more time the biggest
breath you’ve taken all day. Big inhale. And then a nice,
long, easy exhalation. Now starting with gentle
movement in the neck you’re gonna drop the
chin to the chest. Then from there, we’re gonna
draw circles with the nose one way and then when you
get to the bottom switch it and go the other way. And imagine as
you do this one way, so we go clockwise,
and then counterclockwise, and as you’re
doing this continue to sit up nice and tall. Continue to gently deepen the
breath and maybe close your eyes once you feel safe and like
you know what you’re doing and imagine you’re doing
this for the very first time. What subtle body
or even gross body sensations can you detect? Great, then even it out. I have some
sound effects on mine, I don’t know about you. Come back to center and
then try to keep that same, we’re just dabbling but
a little bit of curiosity as if you’re coming
into these moments, these sensations
for that first time. So really simple here, squeeze the
shoulders up to the ears. Breathe through all
four sides of the torso. Inhale, and then exhale, pull
the elbows back and drape the shoulder blades
down the back body. Awesome, let’s do it again. Just see what happens,
squeeze and lift. Shoulders to earlobes. Squeeze, squeeze, squeeze. Breathe in and then exhale pull
the elbows back and drape the shoulders down the back body and
now maybe closing the eyes or softening the gaze
to just see if you can imagine doing this
for the very first time. Feeling that
rotation in the shoulder, any activation happening
in the upper back body, any opening or stretchiness
in the front body or the chest. Notice if your breath feels
shallow today or if there’s already some juicy depth to it. Nice, and then the next time
you’re sitting up nice and tall just find stillness. You’ll bring the
hands to the heart. Anjuli Mudra and just close your
eyes and take a moment of quiet. Observing the breath. Awesome and then notice
where your thoughts went. Where your mind went and then bring your attention
back to your breath. So each time we come to the mat
we can get in the habit of just checking off our yoga or doing
things the same way every time. So I hope that this type of
practice will also maybe invite you to dissect
that a little bit. Are we kind of doing everything
the same way or can we open up our minds and our hearts to
practice or at least be open to practicing new
ways of doing things? Are you the type of person
that’s kind of set in your ways or are you open? Just a little food for thought. As you’re ready can open
the eyes and we’re gonna come forward on to all fours,
little spinal flex here. So this is a good one
to start that Cat-Cow. We kinda go through the motions
a lot so see if you can find something new here. A different Rasa,
a different flavor as you inhale drop the belly. And then use your exhale
to round through the spine. Wrist underneath
the shoulders here, knees right
underneath the hip points. Find a little rhythm
with your breath and then just go for a
little exploration here. Noticing any parts of
the body to feel tight that might need some extra love. Maybe you curl the toes under, send the hips back
to stretch the feet. And then don’t decide
where it ends, keep moving. Soft, easy movement here with
nice full breaths in and out. I like to say shine a
little light in the dark places. So you’ve taken the
flashlight out, get curious. Feel what needs my attention. And instead of kind of just
going through the rigmarole of this little vinyasa, Cat-Cow,
can I give myself permission to explore new grooves,
new routes that serve? Move mindfully and stay
connected to your breath. And then when you’re ready to
take this same dance that you’ve already cultivated. So you’ve already
got it going on, okay? And you’re gonna slowly
bring the hands nice and wide. Turn the upper arm
bones out this way, elbow creases
pointing forward or shining forward as opposed back. And then when you’re
ready peel the tailbone up, nice and slow. And then just keep
it moving and grooving. Go for a little exploration
here in Downward Facing Dog. So what does the
practice of trying to find something new feel like? Well, consider
returning to this idea, this image of your first time. We have a question that’s been
in the FWFG Kula for a while that Chris, my business partner,
posted in the very beginning it says, “Tell us
about your first time.” and those stories,
to this day, are my favorite to read in the Kula. Because they all
come from the heart, from this genuine curiosity and desire to do your best, to be authentic and
to find what feels good. Okay, here we go, we’re gonna
step the feet all the way up towards the front of
the mat and you’re gonna come into a Forward Fold. Feet hip width apart,
bend the knees, let the head hang. So you’re not
holding the neck here. And then same thing here, nice,
strong footing so that’s why hip width apart for just
a nice stability here, stacking of the bones. Same thing here, whether
you’re flexible or tight, bend your knees and see if you
can come into this as if you were here for the first time. So let your breath
really be your flashlight. Feel your breath in your belly,
feel the lower back stretch as you breathe in. Find places to let go and
soften as you breathe out. Stay here breathing deeply so
good for the nervous system. Awesome, awesome work. Now slowly tuck the chin, bend the knees
generously and roll it up. Now here’s a great moment, this
moment where the blood is moving through the body where you
lift your heart and your head, relax your shoulders down the
back body and come into your best and most beautiful Mountain
Pose for the first time ever. Draw energy up through
the arches of the feet. Really engage the legs. You’re gonna keep your toes
pointing forward but engage the legs by bending
the knees softly first and then slowly lifting
the kneecaps, toning the quads. Lengthening the tailbone down
and just finding a sense of balance and ease in the pelvis as you lift up through
the spinal column. Then when you’re ready inhale,
reach for the sky, big stretch requires big breath. And then exhale palms are gonna
come through and we’re gonna go down the midline just slicing it
down here as you bend the knees generously and come back
down into your Forward Fold. Big breath to inhale,
halfway lift, palms on the shins or thighs and
then exhale the soften and fold. Great, fingertips come to the
earth you’re gonna slide just the right toes back. Inhale, open the chest,
open the heart. You can lower the
back knee here if you like. And you’re just gonna
breathe here for a couple beats. Feeling the sensation, trying to
find balance or an equilibrium in the body as you breathe
and negotiate your weight. Working with the subtle body
if you’ve been practicing for a while use this beginner’s
mindset to come into it with fresh eyes. See if you can wake up more
subtle body aspects that you maybe would find if you
weren’t so used to this posture. Find ways to lift,
places to lengthen, strengthen. Make sure not dumping all
your weight in your fingertips activate your center.
Yeah, yeah! Then plant the palms,
here we go. We’re gonna step
the left toes back. Our first ever Plank Pose. Press away from the yoga mat. Inhale, look forward. Exhale, lower to the belly. Now actively pull the hands
in line with the rib cage, draw the elbows
into the side body, press into the tops of
the feet and Baby Cobra. Inhale, we lift up.
Just a baby Bhujangasana. Now stay here, breathe.
Let your breath move you. You can close your eyes
and tuck the chin slightly, try to find something new
as you awaken the back body. Awesome, and
then slowly release. Curl the toes under,
lift the kneecaps, tone the quads. Inhale, press
up into your power. Second ever Plank Pose,
just kidding. And then send the hips up
and back when you’re ready, Downward Facing Dog. Breathe deep here. See if you can use the tool of
your breath to just really stay present in the moment.
Enjoy the ride. No yoga robots is another
great way to consider the beginner’s mindset. Great, then from here
we’re gonna take the right foot forward. Get back to that nice low lunge. You can lower the back knee or
keep it lifted and we’re gonna be here for a
couple cycles of breath. Use each beat to
find something new. So this low lunge. Kind of a shape that we
use a lot for transitions. We kinda blow through it a lot
so take the time here to notice, to stick with it. Squeeze the inner
thighs to the midline. Pull the right hip crease back. Tend to it. Great, then slowly
rock the back foot to meet the front, Forward Fold. Inhale, halfway lift with the palms on the shins or
the thighs. Find length. And then exhale to
soften and fold it back down. Inhale to reach for the sky. And exhale, hands to
your heart, Mountain. Deep breath in. Empty it out. Inhale to reach for the sky. Palms come
together as you exhale, slice it slow and
steady down the midline. Forward Fold. Inhale, with your
breath halfway lift, your version.
Pay attention. So this is a wonderful,
wonderful place to kind of mark for those who’ve
been practicing for a while a little beginner’s mindset. If you’re learning this for the
first time and your taking my kind queue to
bring hands to the shins. You can peek at
me or the thighs. Are you pinching
off in the neck here? Are you remembering an
old maybe Ashtanga version of halfway lift, halfway lift? Are we, sorry,
whipping my hair back and forth. I whip my hair back and forth but are you clinching
the back of the neck? Are you cutting
off the flow of energy? Can you maybe take the
invitation to find length? So we can draw nice
clean line of energy from the crown to the tail. That’s what we’re here to
talk about and learn here. Alright, bring your gaze
straight back down wherever you are inhale in. And exhale to release. Awesome, this time keep
the right foot where it is, slide left toes back. This time you’re gonna
pivot on the back foot, keep the front leg straight. Then you’re gonna walk the right
fingertips over towards the right heel then take your left
fingertips to your right wrist. We’re pulling the
right hip crease back here. And then in your own time,
draw a line across the chest and we’re gonna open up to
Triangle from the ground up. So we’re coming into
Triangle a different way than maybe you’re used to. Hold on to that
beginner’s mindset. Deepen your breath, you got it. Inhale in.
Find that length. Use that Dunda,
that line, that stick, that staff,
from the crown to the tail. No collapsing. Nice work, then here you go. Left hand’s gonna come
down just the way it went up. You’re gonna
bend the right knee. We’re just gonna come right
back to that nice low lunge, nice and easy. Inhale, open the chest. Great work, exhale,
plant the palms. Inhale to look forward,
shift forward. Exhale to lower all
the way to the belly. Inhale, Cobra. Find something new. And exhale to release. Inhale to press up Plank and exhale to come back to
Downward Dog. You rock! I rock! We rock! Deep breath in. Long breath out. Step the left foot,
pivot on the right foot. Nice and slow and steady
so find your footing first, we’re gonna work
from the ground up. Slowly begin to pull
the left hip crease back, straighten
through that left leg. Left fingertips come in
line with the left heel. Then as you’re ready, right
fingertips trace a line across left arm, across the chest as we
spiral our rib cage all the way up towards the sky. I used to say, we’ll do it here,
imagine you have honey on your right hand, bring it
to your left rib cage. Go ahead and bring it to your
left rib cage and then smear the honey across your rib cage and bring it all the
way up to the sky. Strong footing.
Nice, long beautiful neck. Inhale in and then exhale
right fingertips come back down. We soften through the front
leg, pivot on the back foot. Back to the nice low lunge. Great work.
Here we go. Rock the back foot up to
meet the front, Forward Fold. Last time to practice this. Here we go, halfway lift. Find that extension that length. And then exhale to fold. Beautiful, inhale
to reach for the sky. Big stretch, big breath, smile. Exhale, (sighs) hands to heart. Close your eyes, pause. Try not to fidget here. Just observe the breath. Awesome work.
Now bat the eyelashes open. You’re gonna shift your weight
to your left foot and you’re just gonna do a nice, easy quad
stretch with your right leg. So you’re gonna reach,
grab your right ankle, squeeze the right knee in. Squeeze and lift as
you lift your heart. Beautiful and then release that
and switch to the other side. Just a nice, easy stretch. Keep returning to your theme of
beginner’s mindset here because there’s gonna be an invitation
coming up here very shortly to take it off the
mat into your day. So you’re gonna
take your right hand now, cross it over the chest.
Just nice, easy stretch. Can turn to look past your
right shoulder or your left. And release, other side. And then release. Now, interlace the
fingertips behind the back. Draw the knuckles down. Feel your feet firmly planted
into the ground and then here we go,
draw the knuckles, (coughs), excuse me,
down and away as you open up through the chest. Beautiful, take one more
breath here, you got it. On your next exhale,
release the chains. Reach for the sky, big inhale,
clap the palms together. Jai Namaste in
celebration of you, of us, of this practice,
of constantly returning to the seat of the beginner. The student. That’s one of my
big themes this year, to keep learning. So I encourage you to listen, carve out time to do the same. Thanks so much for sharing your
time and your energy with me and with all the beautiful people
practicing around the world. Let us know how
it goes down below. What’s something you’re
interested in learning or carving out time to learn? How has the beginner’s
mind practice served you? And let’s stay connected. Namaste. (light music)


  • Reply Yoga With Adriene May 6, 2018 at 11:57 am

    This week, find other moments in which you can integrate this practice. Sitting down for breakfast, driving in traffic, putting your babe to bed, greeting a friend or partner.

    This week, what is one place you will implement this practice?

  • Reply may loveslife September 3, 2019 at 2:44 am

    Thank you, Adriene! We love you! 🙂

  • Reply Jayda AlFarooqi September 3, 2019 at 4:07 am

    love it so much, thank you thank you thank you Adriene, love you xoxoxo

  • Reply Sara Bouzidi September 3, 2019 at 5:30 am

    I am so glad I came across this today! I start my Master's program tomorrow. And what better way to start it than with a beginner's mindset? Thank you so much, Adriene! Your yoga is always helpful <3

  • Reply Oya Rhythm September 3, 2019 at 5:46 am

    8:50 to your question => Freedom, it feels like Freedom ! Mixing this September schedule with your Dedicate challenge : powerful, the postures and the precious guiding words. Thank you!

  • Reply Alex Hogarth September 3, 2019 at 6:27 am

    Namaste Adriene xxx loving sept playlist

  • Reply Gill Smith September 3, 2019 at 7:41 am

    I enjoyed today’s practice for Day 3 of Rebirth as it was good to return to basics and refine. At the beginning, next time I will start on my knees for more arthritis comfort otherwise my mind wanders to the pain in my legs when seated. But beyond that all was good. In half way lifts I remembered our little tea cup on the back of the neck ….. just perfect, I always do that 😂 yes I improved lots of things today and also enjoyed a little freestyle to sort out those kinks. See you tomorrow to Create Some Space, thanks Adriene, you’re the best 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  • Reply Laudie White September 3, 2019 at 8:24 am

    I needed this reset in my practice, especially after a pretty challenging few days parenting /potty training two smalls. Thanks

  • Reply Hamdi っけ September 3, 2019 at 9:03 am

    Loved this practice ❤️

  • Reply Hamdi っけ September 3, 2019 at 9:05 am

    Is there a practice to help the lower back?

  • Reply Marie C September 3, 2019 at 9:35 am

    Felt good to start holidays for me. Namaste

  • Reply Anna Rose September 3, 2019 at 9:57 am

    The September yoga calendar is perfect for me so far as I am taking a risk and starting something new! Thank you Adriene!!

  • Reply Lea Jacobsen September 3, 2019 at 12:13 pm

    REBIRTH 🧘🏼‍♀️ Day 3:
    It's tragic comedy how I said I was going to follow the entire month, and then I missed the 2nd day. One of my fur babies (my babies are guinea pigs) passed away very suddenly and has left me and her fur friend Chloé broken by what has happened. It was such a shock since she was perfectly happy and healthy just 3 days ago.😥 This practise was perfect for while I'm still grieving. It was so nice to return to basics and remember that you can always start again. Life is a constant of firsts!💕

  • Reply Mỹ Linh Đặng September 3, 2019 at 12:14 pm

    Day 3 of September 2019

  • Reply Stephanie Philp September 3, 2019 at 12:56 pm

    Doing this on my last first day of school! 🙂

  • Reply Angela Canonico September 3, 2019 at 1:34 pm

    Yes loved this I'm going to use it towards my interview skills. I haven't mastered it yet as I continue to learn as a student and not feeling defeated or a failure. Thank you so much 🙃🙏🏼

  • Reply Joshua Young September 3, 2019 at 1:40 pm

    Great practice! Question. My mother has glaucoma and apparently a part of that means she can't invert cause she'll get dizzy. Is there a yoga practice she can do where her head does…go down? Know what I mean?

  • Reply Chris Jackson September 3, 2019 at 2:17 pm

    Another lovely practice.

    I'm 40 years old and coming back to yoga from a very long break. These videos, and the monthly calendar programmes are helping me to regain flexibility, lose weight and lower blood pressure. Thank you so much! Love the beginner series so much, my body keeps reminding me, it's no longer the young actor it was the first time around! 🙂

  • Reply Mahitha Raghuram September 3, 2019 at 2:19 pm

    Day 3- done. 🙏 Truly a rebirth going back to my first ever yoga experience- negotiating the weight distribution is most of what I remember trying! Thanks Adriene! 🙏

  • Reply Julia Palma September 3, 2019 at 2:56 pm

    Namaste! 🙏🏼 love it!

  • Reply superdancenerd September 3, 2019 at 2:57 pm

    Thank you so much Adriene <3 I have never really been introduced to the beginner's mindset, and I think this could be really beneficial for me and my anxiety. I am currently in the process of moving in with my significant other this weekend, and while I'm super excited, it's also a big change. This video has given me a lot of comfort and tools to use during this new transitional period in my life. Thank you from the bottom of my heart <3

  • Reply Crystal Rose September 3, 2019 at 3:52 pm

    I have been doing yoga for 20years, but today I acknowledged places I speed through due to pain and places I enjoy slowing my roll because the stretch feels so good. I slowed down in the painful areas to become aware of why there was pain and if there was something I could do differently (spoiler alert: there was!). While I don’t remember the first yoga class, day 1, I do remember feeling like I would never get it, like the poses were for some rubber band of a person, and like my injuries would never allow me to move on. All of those have changed and my injuries have healed over time, new ones replacing the old and themselves healing, too—faster in part due to the daily practice of yoga. Thank you, Adriene, for a mindful practice. Love your show!

  • Reply Anita H September 3, 2019 at 4:01 pm

    I LOVE this! I've been practicing for 20 years. I love thinking back to that first class with my teenage daughter when I was just 39 years old. Twenty years later, my 59-year-old body is much different and needs a different practice, and Adriene gives me just what I need to FIND WHAT FEELS GOOD! I have a few "first times" to remember – first class ever, first time with my first really awesome yoga instructor, first time doing yin yoga that saved me at the time, first time with Adriene. I am grateful for them all. I look forward to 20 more years of yoga. I can only imagine what it will be like at 79! Adriene, as always, thank you.

  • Reply Emma Gray September 3, 2019 at 4:11 pm

    thank you Adriene x

  • Reply Sasha Carey September 3, 2019 at 4:19 pm

    This practice took me back. I was mindfully trying my best to go back to where I started in my yoga practice. I found it very refreshing and funnily enough made my mind let go even more. Loved todays practice ❤️ Namaste 🙏

  • Reply Cathy Dakin September 3, 2019 at 4:22 pm

    Wonderful… and surprising to practice with a beginners' mindset – gave me lots to think about on and off the mat!

  • Reply Isis Santos Costa September 3, 2019 at 4:53 pm


  • Reply Gregorio Muñoz September 3, 2019 at 5:12 pm

    Que pasada andriane adiós amiga corazón ❤un abrazo i un beso para ti adriane eres una gran persona

  • Reply Melissa Lee September 3, 2019 at 5:14 pm

    Namaste Adriene! Thank you for a refreshing practice and kindly reminder to remain open and learn.

  • Reply Pretty Thoughtful September 3, 2019 at 5:19 pm

    Gave myself permission to empty the cup and start from scratch- I’m almost jealous there are people who will drop into this as their first ever yoga practice! Loved it!

  • Reply Simple Happy Zen September 3, 2019 at 5:25 pm

    Day 3 of the September calendar and feeling goo-oo-ood! 😄🌱👊🏻

  • Reply Willow G September 3, 2019 at 5:53 pm

    I have done this practice when I am beginning to pick up yoga again after not practicing for a while and it reminds me that my beginner's mind has something to teach me instead of feeling bad as if I need to catch up. Thank you, Adriene.

  • Reply Terje September 3, 2019 at 6:00 pm

    It serves me very well Thank You – Feel like brand new – Namaste

  • Reply Danah matani September 3, 2019 at 6:51 pm

    Thank you adriene,about every think,for yoga,your motivation voice& your beautiful smile🌺🌷🧘🏻‍♀️it was a beautiful thing to begain a new year with you,
    practising yoga with you from 1.1.2019

  • Reply Lisa Licht September 3, 2019 at 7:57 pm

    I hope you keep in mind that the whole world loves you – and sends as much love back to you while watching your videos. Thank you for this!

  • Reply Sarah Kilgallon September 3, 2019 at 9:10 pm

    So much to learn everyday! I’m still new enough that each time I’m on the mat I’m surprised. Anyway, here’s a basic question. When you say press down on the front of your feet, is that a light stability press or a strong press as if someone couldn’t easily push you over? For example in the cow/cat flow? Thanks! Hello to all the peeps doing the September playlist 🙂

  • Reply Laura L Vegan September 3, 2019 at 9:19 pm

    I'm a beginnger…beginner. Would love more videos that focus on building up balance. I have NONE. 🙂

  • Reply D a w s a c September 3, 2019 at 9:34 pm

    REBIRTH day 3

    Truly a beginner’s mind, a rebirth!



  • Reply TheGraziella1987 September 3, 2019 at 10:15 pm

    Thank You Adriene.Wasn’t able to do your Lovely Yoga this morning.

  • Reply jo ann Alvarez September 3, 2019 at 10:49 pm

    Awesome! Just got home from work! I truly needed the best Adriene!

  • Reply TutaenuiRd September 3, 2019 at 10:49 pm

    Benji has filled out.He is an adult!x

  • Reply Cathy Velazquez September 4, 2019 at 12:01 am

    Following the September 2019 Calendar: Rebirth. Getting back into the groove after having a baby. Did this practice with my little one laying on my mat watching me. The theme felt apropos for the both of us 🙂 Thank you, Adriene!

  • Reply Abbi Pratt September 4, 2019 at 12:53 am

    Doing this practice today, I realize how far I've come in my practice. When I started yoga, I felt like I had to prove myself and I had no idea what I was doing. I realize today how much that is something that I've practiced in my life outside of yoga for a long time and with this awareness can start to change that, and own where I am, instead of trying to prove myself to someone else. Also, I realized that I'm much better at triangle than I thought. I always have a block handy for that pose and working from the ground up could fully get into it today. I was happily surprised!

  • Reply Vanessa Morris September 4, 2019 at 1:24 am

    It's almost like each practice knows exactly what I need each day and I love that about my practices cause I always leave the mat better than I came to it and that's an amazing feeling each time so thank you Adriene , much love to you and benji, Namaste Everyone and goodnight 💕💞💓💗💖❤🙏🐶🙏

  • Reply Sara Morden September 4, 2019 at 1:43 am

    It’s day 3 of the yoga rebirth challenge and i was feeling cranky and sick today – super NOT motivated to do this video so I made a little compromise with myself and did the whole vid lying down in bed and boy did that add another layer to the beginner’s mind! Not only was the practice both relaxing and a little challenging in doing this, but it made me feel really good for pushing through feeling sick and sluggy. Love love love your videos and your intention; thank youuuuu Adriene (and benji 🐶🖤)

  • Reply Thiago Messias September 4, 2019 at 1:44 am

    Gratitude 🙏🏾

  • Reply Krii222 September 4, 2019 at 1:53 am

    Day 3 of September Rebirth – exactly what I needed today!

  • Reply Erzsébet Calbo September 4, 2019 at 7:10 am

    Thank you Adrienne!

  • Reply Rio Mae Blanco September 4, 2019 at 8:36 am

    Being simple isn’t boring. Being humble isn’t a weakness. Being genuine isn’t a downside. A basic mindset, a modest personality, and a compassionate heart can bring about goodness in everything ☺️✨ Thank you so much Adriene and namaste 🙏🏻💗

  • Reply Kosmpolitanna Orwell September 4, 2019 at 8:43 am

    I was sceptical about it at first but then you've won me – as always Adrienne. Amazing!

  • Reply Liz Beardmore September 4, 2019 at 8:49 am

    Was able to do this practice yesterday, despite being unwell with a gut infection. In fact I think it is s good gentle way to go if you are unwell and don't want to skip your time on the mat. Thank you Adriene xx Namaste 💟💟

  • Reply LAMBY September 4, 2019 at 10:21 am

    I have started a new job and am in orientation this week. I am facing each moment, even the longer commute with gratitude and fresh insight:)

  • Reply Noozy nooz September 4, 2019 at 2:31 pm

    love this video! I HAVE BEEN having such a great few weeks since ive gotten back into practicing with your videos. THANK YOU SO MUCH

  • Reply Allen Hall September 4, 2019 at 7:04 pm

    Thanks so much! Returning to beginners mind in all facets of life.

  • Reply Deirdre Sherman September 4, 2019 at 11:01 pm

    Hi Adriene, remembering my first time took me way back- to 4th grade! I had a great teacher who was way before her time, and she did some yoga with us in class. This was in 1971-72, and this teacher (I wish I could remember her name but it escapes me right now) was very young and hip. She played guitar too and taught us folk songs, (If I had a Hammer, Erie Canal). Anyway, what a great memory and realization that she really helped me learn how to get grounded in my body- this is something I really needed as a kid.

  • Reply Rosa Encarnaion September 4, 2019 at 11:22 pm

    This is definitely a good one. Nice and simple. Feeling good after a hard day at work. Thanks Adriene.

  • Reply Helga Bosman September 5, 2019 at 7:44 am

    Thanks so much 🙏🏻

  • Reply Michael Burns September 5, 2019 at 8:00 am

    Thank you 🙏

  • Reply Raquel Basurto September 5, 2019 at 3:09 pm

    Feeling renewed after this one! 🙏

  • Reply Leyla Engin September 5, 2019 at 8:17 pm

    Thanks so much Adriene! I've just found out I'm pregnant (again) and would love for you to do some pregnancy yoga vids, last time I was pregnant I searched and found just one you had done for us mums to be, I will continue yoga through my entire term if I can but obv it's important to stay safe. Whilst I am not showing I will just stick with the lighter vids, I've been practicing with you for around 4 years now and I can't imagine life without it, you help me stay healthy mentally and physically xx

  • Reply Megha bisht September 6, 2019 at 4:23 am

    Lovely practice. Dear adriene, you are a humble being I love practicing with you.

  • Reply Nadia Nanette September 6, 2019 at 7:06 pm

    The amount of strength I feel since the last time doing this practice is spectacular! Thank you so much Adrienne!

  • Reply Cristobal Siwkos September 7, 2019 at 12:21 pm

    I enjoyed this😊

  • Reply rpramirez2012 September 7, 2019 at 12:22 pm

    I have been practicing for many years and I love this video because it takes us back to the core poses, the oldies but goodies, that we can always learn from. I loved going back and feeling like I was doing this for the first time. Thank you, Adriene!

  • Reply Helen Pierce September 7, 2019 at 12:55 pm

    Beautiful practice! Nice to go back to basics and really feel the poses.

  • Reply lizeeek September 7, 2019 at 1:44 pm

    This is a practice I’ve done several times and I’m always happy to see it come up in the playlist. So simple, yet I always find I get something meaningful from it. Thanks Adriene!

  • Reply Line Bachetti September 7, 2019 at 2:23 pm

    I enjoyed this practice. It was great for how I am feeling today. I ended it with a smile 🙂

  • Reply 0130Kenzie September 7, 2019 at 3:17 pm

    Adriene, I love your videos! I am a nursing student and these have been a mind and life saver! I am also writing a blog about my experience in nursing school (and planning a wedding) I wanted to make sure it was alright that I posted links to your videos in my blog, so I can continue to help fellow nursing students!

    Thank you,

  • Reply Nikki Berry September 7, 2019 at 10:46 pm

    Adriene: Imagine you have honey on your right hand and put in on your ribcage.
    Me: Nah, I don't feel like it-
    Adriene: Go ahead and put it on your ribcage.
    Me: How did she know I wasn't doing it?!!

  • Reply Darina Martinčeková September 8, 2019 at 5:21 pm

    wow this was more than amazing 🙂 what a great practice for gloomy September days! Thank you so much Adriene! <3

  • Reply Diana Abu-Jaber September 9, 2019 at 1:14 am

    I thought I was too tired for yoga tonight– I realized halfway through this practice how good it felt. There's some magic here.

  • Reply Fly High September 9, 2019 at 9:49 am

    Feels amazing! Lovely practice <3

  • Reply Mentor Pozhegu September 9, 2019 at 8:43 pm

    Thank you. You are beautiful.

  • Reply A R September 11, 2019 at 12:51 pm

    I am a beginner and I have been practicing for a week with you. This was a great one because it released all my stiffness and tension. Thank you! I love u!

  • Reply Hannah McCoy September 11, 2019 at 5:40 pm

    I love your videos!! I'm very new to yoga but am willing to try! I noticed in some of the moves I'm shaky and unbalanced.. Will i have better ease with this the more I do or is there something else I need to be doing??

  • Reply Anna15077 September 12, 2019 at 2:28 pm

    I love how u always come back considering all the beginners or people coming back to yoga. Thanks a lot 🌹

  • Reply Miglė Dautartaitė September 13, 2019 at 7:36 am

    How much I needed this today. It still surprises me how everytime when feeling low and hopeless, yoga practice with you brings me back into a better state of mind. All it takes is just to put on a video and let it happen. Can't thank you enough, Adriene! You make such a positive difference in my life and surely for millions of others. Thank you. Best wishes and many blessings to you.

  • Reply Nahlia September 13, 2019 at 2:41 pm

    I just found out that my arms are much shorter than yours so my back always arch at low lunges haha

  • Reply TheBeaver06 September 14, 2019 at 10:34 pm

    I loved this going back to the beginning.I found out my places of tightness when I had to think about it! Once again great yoga thanks Adriene xxm

  • Reply Zorica Jotic September 17, 2019 at 8:26 am

    Thank you, Adriene for everything you do for us! Thank you for your love, kindness and positive energy you transfer to the rest of the world! Currently, I have been going through a hard time in my life (in any aspect you can imagine) and all I want when I wake up in the morning is to follow you through your series. I decided to take a baby step every day in order to feel better somehow by choosing you and yoga. I am very grateful that I found you here. Thank you and Benji for making my day hopeful. I send you a huge hug and a big thanks for everything you do for love. <3

  • Reply rrmndtqrg8 q September 17, 2019 at 3:26 pm

    Thank you

  • Reply darian skye September 18, 2019 at 2:13 am

    my upper back hurts a lot when trying to do this sometimes…what am i doing wrong?? 🙁

  • Reply Kel Stafford September 18, 2019 at 9:43 pm

    In my beginner's mind, I am wondering about wrist position. (While in lunge or whenever hands/fingertips are to the mat) I often find my wrists to be tight, and while I try to not hold the weight there, I still find stiffness. I caught that you tuned your wrists in at one point and that helped, but sometimes I find making a fist helps me hold. Like in plank for example. Is that ok? Or is that not advised?

  • Reply Curtis Diep September 18, 2019 at 11:14 pm

    loved the "ye ye!" moment in the video. did she just do that? thanks adriene

  • Reply Hazel Early September 24, 2019 at 6:25 am

    Thnk you so much for this <3 I found it so helpful and I feel amazing after my first session! Big Love to this lady xxxx

  • Reply Katrina Calice September 24, 2019 at 7:40 am

    Ah yes this was really mindful and gentle, loved it, so smooth and like a good tonic it felt great! Have an awesome day your way my friend!

  • Reply Angelina scuffle September 26, 2019 at 2:04 pm

    my puppy decided to take a bit of a nap while I was in downward dog. He usually likes to play around me while I practice yoga so that was a nice change of pace, haha!

  • Reply aladdin 1 September 27, 2019 at 2:52 pm

    Day 245💚

  • Reply Guy-Francis Kono October 2, 2019 at 9:59 am

    Thank you Adriene!

  • Reply Master lecks October 3, 2019 at 12:30 am

    This was incredible! Thank you!

  • Reply Adee Finland October 3, 2019 at 6:07 am

    Love this one, just really feeling each movement as I do it. Great start to the day! Thx 🙂

  • Reply rebecca kenefick October 3, 2019 at 8:48 am

    I spent most of the day in bed. Then I thought, just try it, if you can't you can stop. I did the whole 23 mins. I'm actually sweating but I feel great. I'll be seeing you tomorrow. Thank you Emma Porsch for telling me about Adriene. I think the rest of my life might have just started!

  • Reply César Coelho October 6, 2019 at 1:47 pm

    If a man like me practice yoga I was considered gay I think?

  • Reply Hannah C October 11, 2019 at 5:26 pm

    This was perfect to get me back into the habit of doing yoga after a long break with no motivation! Literally didn’t think once about how stressed I am about life in general at the moment during this practice. Thank you! Hoping to find a balance yoga tutorial amongst your many videos!

  • Reply Martha Kennedy-Ralph October 22, 2019 at 3:40 pm

    Ah that was such a nice introduction! I'm a beginner to yoga (have dabbled in pilates) and it was nice. Especially appreciated the 'you're doing so well' comments. Thanks!

  • Reply Cassandra Lopez October 23, 2019 at 1:20 pm

    This was great. Taking it back to the basics is always beneficial. It applies to all areas of life. Work, parenting, friendships, relationships, etc. Simplifying by going back to the fundamentals helps to clarify what's working and what's not. And then you can go on with your day with a fresh perspective 😊

  • Reply Natural Vegan Mom October 29, 2019 at 10:53 pm

    Day 4 💕👍🏻 I actually cried in the beginning practice, release of emotions from my day I guess, which totally surprised me, but felt so good!

  • Reply Fonti Kar November 18, 2019 at 9:35 pm

    Whoa! Normally I’m not able to step my foot up to lunge from downward dog, but something about finding something new really helped! I think it helped me get out of my “I can’t” head! Thank you Adriene and Benji! ☀️💙

  • Reply Arina Lernik November 21, 2019 at 9:15 pm

    Such a beautiful practice! Thank you!

  • Reply Gianna Natale January 3, 2020 at 2:44 am

    Haven’t done yoga in quite a bit but was always a beginner. This was the perfect video to get me back into it. I just finished and I feel so much gratitude and joy along with a sense of fulfillment- like this was just what I needed. Excited to get back into yoga with you!

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