I'm Adriene, and today we have a sequence for anxiety.

So this practice is awesome for

when you're feeling stressed out,

or maybe you're feeling a little anxious,

maybe a little panic attacky,

or you just need to move from the darkness,

into the light.

Hop on the mat and let's get started.

Alrighty, let's begin with a nice, comfortable seat.

Sit up nice and tall.

And arrive here now.

You've started the video, you're here,

the hard part is over.

Let's begin with the breath.

Inhale.

As you breathe in, draw the shoulders up to the ears.

As you breathe out, draw the shoulders down

away from the ears.

Good. As you breathe in, squeeze and lift.

As you breathe out, drop, create space.

Couple more times.

Inhale, find what feels good here.

And exhale, create space.

One more time.

Inhale, squeeze to the max.

And exhale, create space.

Awesome, take your right ear over your right shoulder,

breathe, ground down through the elbows.

Lift it back to center, and to the other side.

Left ear over left shoulder.

Draw down through the elbows.

Great, bringing it back to center.

And we're gonna come into a little moodra here as

we prepare for alternate nostril breathing.

So this is my number one, if you don't have time for

the whole video, at least have time for

this Pranayama technique, which I really do think is like

a magic elixir.

For when I'm feeling anxious,

if you ever feel like you are in

kind of a panic attack moment, or anything like that,

or you just need to de-stress, balance out.

This is the one for you, my friends.

So, we're gonna take the kind of hang loose sign here,

it's kind of like this, and we're just gonna bring it to

the ring finger and the thumb.

See, bring the two peace fingers in.

Or, if that's difficult for you, you can also do

your middle finger and your thumb.

So, you have your thumb, and an extra finger here.

And we have a whole video on alternate nostril breathing,

so if you're new to this and you want to

go ahead and learn the technique first,

you can pause it and click on that.

Open it up in another window, and it's really lovely.

Um, but to honor your time,

we're just gonna hop right in so

you can practice this regularly.

So, thumb's gonna come to the right nostril.

Sit up nice and tall and breathe in

through the left nostril.

Keep the shoulders relaxed, as you pause at the top,

we switch, covering the left nostril,

breathing out through the right nostril.

Inhale in through the right nostril.

Always holding, pausing at the top to switch.

Exhale out through the left nostril.

Inhale in.

Alternating at the top, exhale.

Inhale.

And alternating at the top, exhale.

Keep it going.

Nice and easy, smooth breaths.

Again, alternating at the top.

After a little bit of experiment,

you find a rhythm that works good for you.

A hand moodra that works good for you.

And even it out here, really come in.

And gently release both hands down.

Take a deep breath in through both nostrils.

And out through both nostrils.

Slowly open the eyes.

Amazing, and notice how you feel.

Great.

From here we're gonna move on to all fours,

but take this sense, whatever the breath did to you,

maybe nothing, but just take one thing and

add it on the rights, we're staying present in the moment,

but we're kind of allowing ourself to change the course of

things, right?

Trying to let go of the stress.

The anxiety in the body.

That breath's so lovely for the nervous system,

so keep it soft and easy as you come to all fours here,

my sweet friends.

Be kind to yourself.

And we'll move into a little Cat-Cow.

Should feel awesome.

We've already connected the brain.

And the breath.

And the alternate nostril breathing, Nadi Shodhana.

It's a purifying breath.

So keep nice, long smooth deep breaths here,

as you now begin to integrate the spine,

which is also connected to the brain.

So when the brain is a mess,

it is so beneficial to do spinal work.

Even something as simple and delicious as Cat-Cow.

Awesome, from here, I'm gonna curl the toes under,

walk the palms slightly forward.

Nice and easy, inhale in, on an exhale,

lift the hips Downward-Facing Dog.

So connect to your strength here,

but keep a softness.

Press into the palms, take care of the wrists,

bend the knees.

Inhale in.

Exhale lowering back down.

Awesome.

Press into the tops of the feet,

walk the wrists back underneath the shoulders.

Then inhale, keep the right palm where it is here,

and we're gonna open the left fingertips out.

So just go as far as you can before you feel...

a pinch in the back body.

Opening, inhale.

Exhale, left palm down, right fingertips reach up,

so it might not be all the way here is what

I'm trying to say, it might just be here, even here,

as you inhale.

Open up through the chest.

Exhale.

Again, to the left, inhale, press away from your yoga mat.

Exhale, press into the tops of the feet.

Inhale.

And exhale.

And one more time.

Long in the neck.

Synchronizing with the breath.

Super awesome.

All right.

Walk the knees together, take a Child's Pose here,

go ahead and keep the fingertips reaching out

long those, stretching to the side body.

Knees are together though,

and we bow the forehead.

Rest your heart.

Slowly we're gonna walk the palms over towards

the right, excuse me, left edge of your mat.

And the right hand's gonna come over to

kiss the left hand.

So maybe they come one on top of each other.

Breathe into the right shoulder, the right side body.

Pull back gently with the right hip crease,

and breathe deeply.

And now through center.

And to the right, right palm to the right edge of your mat.

Left palm comes and hops on top of the right,

and we breathe here, forehead grounding down,

and reaching down.

Stick with your breath my friends,

I know the mind is powerful, but so is your breath.

Come back to center.

Inhale, lifts you up.

Exhale, curl the toes under, Downward-Facing Dog.

Okay, time for a cleanser.

We need to inhale in through the nose.

Exhale out through the mouth.

Inhale in through the nose.

Exhale out through the mouth.

One more, don't be shy.

Beauty of home practice.

Lion's Breath.

Great, drop the left heel,

lift the right leg up high, inhale.

Exhale, step it up into a nice Low Lunge.

Prepping for Warrior 2.

Take your time getting there.

We'll pivot on the back foot.

Keep the front knee bent.

When you're ready, rise up strong.

Find strong footing here today, super important that

you ground through all four corners of the feet.

Press into the ninth edge of that back foot,

and charge the left of your thigh.

Reach the right fingertips, really reach.

Left fingertips back, really reach.

Really deep here.

Send energy out in all directions.

Left to right, down to the Earth,

and lift and lengthen up through the crown.

Big breath in here.

Big breath out, draw your shoulders down.

Pull the pinkies back.

Great, and keep the front knee bent here for now,

as you reach the right fingertips forward.

Up and back, Peaceful Warrior here.

Keep the front knee bent.

Now hug the low ribs in.

Just a hair, sorry, had an itch,

and then we're gonna inhale.

Straighten leg, front leg.

Exhale, bend.

Inhale, reach.

Exhale, bend.

One more, inhale reach.

Exhale, bend.

This time, continue the journey all the way down,

extended side angle.

Right fingertips to the Earth.

Left fingertips towards the sky.

Can also be here on the top of the thigh.

Breathe deep, inhale in.

Long exhale out.

Inhale.

And exhale.

Stick with your breath.

One more time, inhale in.

And exhale, bringing the left fingertips down.

We'll pivot back to our Lunge.

Clamp the palm, step it back to Plank,

you can move through a Vinyasa here,

if you like, or send it straight to Downward-Facing Dog.

Meld your heart back.

Send your hips up high.

Press into the palms, especially the index finger and thumb.

And we'll drop the right heel down and inhale,

lift the left leg up.

Exhale, step it up into your Lunge.

Warrior 2.

So take a second getting there.

All right, it's really about the sensation today.

And about the journey.

And so take your time as you arrive.

Your strong, grounded,beautiful Warrior 2.

So a little work on the feet.

Goes a long way.

Then connect to the energetic body.

Tailbone down.

Front body lifts.

Reach both directions.

Up, ground down.

Big breath in.

So good for the body here, full body experience.

Energy radiating.

Then keep the front knee bent my friends,

best you can.

And send the left fingertips forward, up, and back.

As you can see, my right hand's coming around,

it can stay in the small of the back here,

or reach around to the top of the left hip crease.

Keep the front knee bent as you inhale.

And exhale.

Now here we go, inhale, straightening through the front leg.

Inhale, extend energy out through the left fingertips.

Exhale.

Sink deep.

Stay strong in your back leg.

Inhale, extend,

And exhale, sink deep.

Ooh, nice, you got it.

Inhale one last time.

And exhale, continue this journey,