15 Min Yoga For When You Are Stuck | Yoga With Adriene

15 Min Yoga For When You Are Stuck  |  Yoga With Adriene

– Howdy everyone,
welcome to Yoga With Adriene. I’m Adriene and
this is sweet Benji and hey it happens,
we get stuck. So yoga, particularly at home,
is the perfect opportunity to just make forward
movement one breath at a time. So this little diddy is designed
to help you get unstuck, to help bring some gentle energy
back to the body so that you can get moving in a
direction that feels good. Hop into something
comfy and let’s get started. (gentle music) Okay pals, we are going
to begin standing today. So stand up tall. Take a moment to go,
“You know what? “I’m gonna give this my
all because my goal is “to move my energy
in a way that serves. “My goal is to get out
of maybe a yucky feeling “or a situation where
you just feel tired.” That kind of heavy, you know,
low energy feeling. So wherever you are meeting
yourself today just come as you are and then let’s
give it our best shot, right? Let’s have some fun. Okay, there’s your pep talk.
(chuckles) We’re gonna start
with the feet really wide. So go ahead and step the
feet as wide as your yoga mat. You don’t even
really need a yoga mat for this practice today. But you want to make sure that
you feel grounded in your feet here so if you’re not on a mat
or say you’re on carpet and you don’t feel grounded,
just half your stance. You know you don’t
have to go so wide, ’cause you want
to be able to feel nice and grounded
in the legs. Okay? And the feet are gonna
be parallel for this one. And then super
nice and slow, okay? So super easy is
what I was gonna say. You’re gonna send the
fingertips out left to right. Inhale. Pause. Keep inhaling as you reach
fingertips towards the sky. And then you’re just gonna
let it all down with control. So again, you may not
get this on the first time so I’ll just talk
you through it. You’re gonna inhale, halfway. Stand up tall. Pause, retain the breath. And then from here, keep inhaling all
the way up more air in. And then exhale
to let it all go. Okay? So once you start to catch on
you can give it your best shot. Inhaling halfway. Pause, retain. And then continue inhaling,
sipping air all the way in as you reach up and then
exhaling to let it go. So you may not be on my rhythm
so I’m going to let you give it a couple goes on your own. And you can play with how long
you retain that breath both at the halfway mark and at the top
once you start to get the hang of what you’re doing. Okay? Keep going. And wherever you are,
do one more. And when you do that final
exhale just imagine letting go of any stagnant energy. Anything that’s not serving you. Awesome and when you’re
done, we’re gonna meet here in a little superhero posture,
hands on the waist. So if you are a little tired
and that’s why you selected this video ground through
the feet even more. It seems a little
counterintuitive to put more energy into it when you’re
already low on energy but you want to set yourself up for
greatness and kind of tell the body and the brain that we’re
gonna move things along, right? If you’re feeling stuck, really
this is the best way to gently, and I do mean gently,
move forward. So start to activate
firmly through the legs. Draw energy up
through the arches. Take a deep breath in here and
exhale draw the elbows back. Twice more, inhale,
lift the chest. Exhale, draw the elbows back. Ooh, yeah. And one
more time, big breath in. Exhale, draw the elbows back. Great, pause here. Breathe in deeply. And exhale completely. Cool, from here try
to keep this retraction, your shoulder blades coming
together as you release the fingertips and
interlace behind your tail. Knuckles draw down and away and we keep that connection
through the legs. Imagine lifting up a bit in your
kneecaps so that your quadriceps are kind of active and toned. Cool then here comes a big
move so breathe deep and stay grounded through your feet. Again, nice action in the
legs as you lift your chest. Maybe send your gaze up towards
the sky or the third eye. And then slowly, you’re gonna
hinge at the hips nice and slow. Reaching forward,
sits bones reach back, heart reaches forward. Halfway. Long, beautiful neck here
and then slowly rise back up. Woo! Twice more. Inhale. Exhale. Heart reaches forward.
We go halfway. And then release. One more time, big inhale. Exhale, halfway and then this
time you’re gonna release the arms and allow them
to come to the earth. If you can’t get to the
earth you can grab a surface, maybe a couch or a table. Or you can just work on core
activation by bringing the palms together at your heart. Obviously, this
is your practice, your journey to finding what
feels good so you can take variations here of a twist. Maybe bringing
one hand to the earth and taking one up to the sky. You can also take
one hand to opposite leg and the other
hand to opposite leg. And then if you can see if you
can eventually allow the head to come down below
the heart as you ground through the feet
and breathe deep. Just getting a good flush here. Soft bend in the knees. You’re here for one more breath. You got it wherever you are. Even it out. And then ground
through the feet. Bring the hands back to the
waistline and with control slowly come up through
that flat back position and then all the way back. Whoa, and then just allow your
hands to come to your sides with a mindfulness and
feel that flush of energy. Cool, so from here you’re
gonna turn the right heel in. Should feel really good.
(sighs) And you’re gonna
turn the left heel in. Feet are strongly
planted to the earth still. Good, then you’re gonna inhale, send your fingertips
out left to right. And exhale,
bend your right knee. You can widen your
stance here if you need but it’s not necessary. Just find what feels good. Front knee not going
beyond that front ankle though. Okay, so now we’re
in a Warrior II or a version of Warrior II.
Pull the pinkies back. Inhale in. Exhale,
straighten the front leg, reach for the sky.
Palms kiss together. And again,
you can widen your stance to a full Warrior if you want. Inhale, Warrior II. Exhale, all the way up, reach. Once more, Warrior II. Keep breathing. Reaching up towards the sky. Now turn the right toes in. Left toes out. Take it to the other side. Warrior II and then reaching up. And I’ll let you actually
sync up with the breath whichever way that feels good. Point being that you
don’t have to be exact today, you just want to move your body
and kind of make it your own. So move with your breath. Expressing yourself is an
amazing way to get unstuck. So putting on some music, dancing while you
make your breakfast. Putting on some music
when you’re in the shower. And then the next time you
have straight legs and you’re reaching up you’re
gonna turn the left toes in, keep the right toes turned in. Just reconnect feet, reset. So both toes are turned in just
a bit and you’re gonna inhale in and then exhale,
rain the fingertips down so wiggle the fingertips. You’re gonna interlace and
then here’s a big power pose. Knuckles draw down and away as you lift your chest
up towards the sky. Inhale in. And then exhale to release
and you’re gonna walk to just a little bit wider
than hip width apart here. Then you knew it
was coming, right? We’re gonna do a variation
of Knocking on Heaven’s Door. So Knocking on Heaven’s Door,
soft bend in the knees and you’re just gonna start
to swing back and forth. Kind of slapping your
own (clicks tongue) booty. You can really
get into that too. Maybe this will
help you get unstuck. Just smack that… Butt. But then we’re gonna
take it one step further. Okay? Again, finding a
little self expression. I know this is like the most
annoying thing in the world. To some, not to all! Some people are like,
“Yes, let’s do it!” But this is gonna
help you get unstuck. I have no doubt. So you’re gonna
take this action here, again remember softness in the
knees and the same connection, awareness in the
feet you’ve had already. You’re gonna keep going.
We’re getting the blood flowing. We’re getting out of
our heads and in to my car. No, and into our bodies. Getting unstuck
and then here you go. You’re just gonna freeform here. So you might feel like a
fool and that’s the point. You’re gonna
move back and forth. Hear the music in your mind. Let it flow, let it be lyrical. Don’t worry about
what you’re doing. Just be mindful of your joints. Find your breath. If you want to take
a circle, a spin, one way and then
the other, you can. And then slowly
wind it back down. Come back to where you started. And notice how you feel. That wasn’t so scary, was it? Maybe. You’re doing great. From here bring
your hands to your sides, walk the feet together,
really together. Zip up tight through
the legs, inhale in. Exhale, you’re gonna
bend the knees. Send the
fingertips out in front. You’re gonna bring your
right arm underneath your left. Palms come together or maybe
pinky to thumb or you can just take it to a cool
yoga ninja posture. From here, sink a little
lower, lift the right leg up, cross it over the left. You can stay here or if you
want wrap the right foot behind, Eagle Posture. Inhale, lift your elbows up. Find your focus as you exhale. Sink a little deeper.
Focus down and in front. Keep breathing here. Eagle Pose. A variation is to just do the
arms and maybe bend the knees or you can even keep the legs
straight and just do the arms. Inhale in. Exhale, release,
hold on to your focus. Inhale, reach for the sky. Exhale, release it down,
Mountain Pose. Bend the knees,
drop your center down. So now you know
where we’re headed so find your Drishti,
your focus. Beautiful. Then arms first, let’s
go left arm underneath. Sink deep. You can stay here or
left leg crosses up and over. Maybe wraps around. There’s no need, no real necessity to copy me, to emulate a posture
that you think is Eagle Pose. Just make it your own. You know your body. Listen and hold on to a
nice focus out in front as you breathe deep. Great. Inhale in. Exhale to unravel. Awesome, inhale, reach
the arms all the way up. And exhale, release
the fingertips down. Beautiful, bring the
hands to the heart. Anjuli Mudra. Interlace the fingertips. Inhale, send the index finger,
the steeple grip, all the way out. Inhale, rise up. Exhale, hands in
line with the heart. With your breath,
inhale, rise up. Exhale, hands in
line with the heart. Keep going. In this repetition,
each time see if you can find something new. Maybe feeling that
corset of the ribs. That loop of energy that
we’re always speaking about here in the community. Lifting up
through the front body. Grounding through the back body. As you inhale, you can
think of your belly long. And as you exhale,
you can think of the navel drawing back in
toward the spine. Let’s do three more. And after your three, release
your hands gently to your sides. Inhale, squeeze the
shoulders up to the earlobes and exhale, Tadasana. Just take a moment
to notice how you feel. Close your eyes. And then bring the
hands together at the heart, open the eyes. So if you need more,
you can rinse and repeat. You can repeat this sequence or
you can find another video that might feel good but I definitely
think that this is the beginning of something awesome
just doing this little bit. So take advantage
if you’re feeling it. Follow your heart. If you’re not already
subscribed to the Yoga With Adriene YouTube
channel, please subscribe. It’s the best way to support
the channel and share this one, this video with someone
who you think might benefit. Love you guys so much. Tell us how it went in the
comment section down below. From my heart to yours, Namaste. (gentle music)

100 comments on “15 Min Yoga For When You Are Stuck | Yoga With Adriene

  1. Jenny Missen Post author

    Just what I needed. Thank you, Adrienne for continuing to provide me with a wonderful way to start my day.

  2. Melissa Galliford Post author

    Joining in October 2019 Explore playlist today 🥰 such a delight as always Adriene. Sending love from Australia xx

  3. stupidfish Post author

    "Knocking on Heaven's Door" has always been my favorite thing so i was like YES LET'S DO IT! I catched a cold a couple days ago so i'm not really in a good mood but this little thing returned me back to life. I was having fun, i was spinning in my room and singing "you are the music in me" from high school musical 2✨ Thank you, Adriene.

  4. Life’s a blooper Post author

    This helped me out a lot! I was stuck in this kind of negative doldrums, and this really helped me just shake it all off and start fresh! Thanks Adriene! Your videos are a huge source of inspiration and support in my life.

  5. Tamiah Johnston Post author

    Thank you once again! Day 8 of #ywaEXPLORE! I am loving daily yoga for so many reasons – thank you so much ~ Namaste

  6. Rio Mae Blanco Post author

    “Follow your heart.” 💗 Definitely I will ☺️✨ Thank you so much Adriene and namaste 🙏🏻✨

  7. Alondra Sanchez Post author

    such a fun practice, i feel good and ready to start my day. thank . you so much adriene <33

  8. Dion Slider Post author

    I love it when your amazing yoga teacher encourages one to “Smack it up, flip it, rub it down! 😝 once again thank you!! Namaste sista!!

  9. Maria Maxsimic Post author

    Adriene, your yoga videos have changed my life. Thank you for helping me feel better today. I can't wait to continue doing this month's EXPLORE calendar. Much love to you! xo

  10. Liz Beardmore Post author

    This is great at the end of the day – you think you have no energy but find you do! Great to de-stress with one of my favourites, knocking on heaven's door. Thank you Adriene xx Namaste 💟💟

  11. Rheanna Stehley Post author

    I always enjoy that you encourage taking variations of our own. Some days our bodies are just not feeling certain things and some days they are. Thank you for a short, simple, yet sweet practice.

  12. Emily Beckett Post author

    This is perfect to return to… No mat necessary – and beautiful guidance on remembering to 'let love in and let love out' through breathing. Thank you for the joy, sweetest teacher. #ywaEXPLORE

  13. Nannabellerz Post author

    Thank you Adriene! Today, I also want to thank my fellow Find What Feels Good yogis around the world. Reading other's comments after doing your practise really makes me glow, seeing the joy that comes with people giving themselves time on the mat. Thank you everyone, for each being a ray of sunshine in my day.

  14. Diane Severson Mori Post author

    Just what i needed today! I’ve been stuck in a cycle of inaction as it pertains to daily yoga (haven’t done any for many days now!) and this was short and sweet, just what I needed to start a new habit again! Thank you!

  15. I Ford Post author

    When I'm knocking on Heaven's door I sometimes wonder – Is Adriene just wondering what silly stuff she can make us do? LOL I don't care. I love you, Adriene, and I'm glad you help me be silly and relax at the same time.

  16. Kosmpolitanna Orwell Post author

    Adriene have you thought of enabling a patronite option? That way we could give you little something to suport your precious teachings. This imho was a combo of perfect breathing routines and postures that I love doing in the mor despite not being stuck I love every single one that you share with us. Love you so much!

  17. Vanessa Morris Post author

    I have never been this happy whilst being ill with the flu, let me explain so since I've had the flu I have no sense of balance what so ever and while knocking on heavens door I literally almost fell like 8 times so I was like a drunk person trying to walk in a stright line except it was a circle , you guys know what I mean anyways I just started lalaughing when I saw myself in my wardrobe mirror cause it looked so weird 🤣🤣🤣😂🤣 and I realise that all the symptom of the flu that had my attention was no longer the center of my focus and I was enjoying my practice even tho and that was Amazing.
    It never ceases to amaze me how much practice yoga with you Adriene and everyone who is practicing with me can change any kind of situation or day we're having, if we just let go and let it just flow without trying to control the outcome of a practice, okay I will stop now 😅 I will say it again Thank you Adriene for this wonderful practice much love to you and benji and everyone, Namaste 💕💞💓💗💖❤🙏🙏

  18. Summer Porter Post author

    The freeform today was really what I needed and reminded me to re-touch with my self and be silly every now and then – I loved it and continue to love all your amazing videos! Thanks <3

  19. Maura Rivard-Hoster Post author

    Honestly, how can you not giggle after that free form? Felt good to let go of a bit of anxious energy tonight. Got me ready for a bit of meditation before I rest. Thank you for being effortlessly yourself, and allowing your followers to do the same. Providing this content for free makes it that much more important. Namaste!

  20. Linda Massa Linsky Post author

    Adriene, just a note in general about your videos… You're such a great communicator! And you seem to know exactly when to say the right things in order to correct whatever we may be doing wrong. Your non-judgemental attitude about those of us who are handicapped or who may be somewhat less than athletically inclined is much appreciated. Your workouts and gentle pep talks really brighten up my mainly bedridden, pain-filled days. You truly do help to keep me working on maintaining my overall health and keeping a positive outlook. Thank you for all that you do! I'd rank you up there with Mother Theresa and the Dalai Lama when it comes to doing good for all humankind! You're an inspiration!
    P.S. I believe that if Trump and all his supporters worked with your videos they'd all become much kinder, more "aware" people. You should be required viewing for all the "haters". How can anyone have a negative thought after spending time with you?!!! Ever thought of becoming a political advisor?

  21. Nadia Nanette Post author

    As usual, this flew by. It felt like less than 5 minutes honestly. I'm gonna free style now because I still have some energy left 😉

  22. Sarah Fisher Post author

    I am in a really dark place at the moment, and you're one of the lights that are helping me. Thank you. ❤

  23. Line Bachetti Post author

    This session did the trick for me today! I wasn't going to do any yoga this morning but told myself I always feel better after doing one of your sessions.Thank you 🙂 (btw I love the knocking on heaven's door. It made me grin like a child 😀

  24. Moep OX Post author

    This was perfect for today, I felt so low on energy and power to do anything and while practicing with you I found myself laughing out loud and happy. It felt so good, thank you! Namaste, xoxo

  25. Kate Cosette Post author

    I’ve been in love with your bedtime yoga videos but I think this is my new favorite!! So simple and a perfect pick me up. Thank you so much for all you’ve done for me and the rest of us! ❤️❤️❤️🥰

  26. Soledad Bellido Post author

    Hi Adriene, I felt I needed this one today.
    I wanted to ask you about yoga teacher training schools in India. I need recomendations please!

  27. Gem E Post author

    Love this! You had me laughing (get into my car) cracked me up so much! And I was also dancing. What a way to shift a mood. Thank you . 🙏

  28. nay_nay Post author

    JOY squad, anyone?
    spinning in circles and laughing like a child afterwards? let me tell you, i haven't heard THIS kind of laugh from myself in years. it felt so pure and honest.
    such an amazing energy flow, namaste to y'all🙏🏻

  29. Suhani Selamat Post author

    For the free style, I swung my arms in an infinity shape, imagining I was painting an infinite rainbow with my fingers. My infinite rainbow will be flowing through me and around me all day today. Thanks Adriene!

  30. Charmaine Embleton Post author

    Ooooo I just LOve this one 💖
    Just what I need today 💖✨💖✨💖✨
    🙋‍♀️ Thank you Adriene.
    I will keep this as one of my favorites 🤩

  31. Jo Blackwood Post author

    I'd just finished my declutter of my home, most of it and felt as a reward do the video
    I did not know what was happening…I heard you say things like expression and stuck and move etc. It felt like really heard you and felt an accomplishment before vid,
    It was icening on the cake

  32. Karen F Post author

    It's the Winter Solstice, nearing the end of December's Joy series, and time to say Thank You, Adriene.

    I'm nearing the end of a year of following your videos, encouragement and example. It had been decades since I'd last done floor yoga…let alone been ON the floor, but I'd also become bored with chair-supported postures in a local class. (They're great, don't get me wrong, and certainly prepared me to further challenge myself.) Someone introduced me to your channel and I began on January 1st with no expectation or intention other than to simply show up. I have, and can safely say that it's had a subtle, noticeable and persistent effect in many ways. Joy isn't an exaggeration.

    Thank you for it all, Adriene, and for your presence here. You also keep showing up and I appreciate the joy, love and hard work it takes to do that…with and for us all.

  33. Mirna Sherif Post author

    I am beginning my examinations tomorrow, and I had just finished studying, I was ab to go take a bath, even tho the water is freezing cold and it won't help with my nerves… So I decided to do today's vid…. And I laughed so hard… I forgot my worries while laughing with you, and now after finishing, I am feeling so so so much better… I am still going to go take a bath but at least now, Imma a smile on my face while doing that

  34. Deb Sue Post author

    I have been doing yoga with you every day for over 3 years, an now when I’m doing a practice that I may have done before sometimes something you say just hits me and I’ve found quotes worth repeating. I’m sharing these on FB with my friends with a reference to you and your site. Hope this is ok . Here’s what I shared today: “expressing yourself is an amazing way to get unstuck” Adriene Mishler. https://www.facebook.com/558268504/posts/10157005998503505/
    Please let me know if this is ok with you….if not, I’ll take it down. The drawing is mine.

  35. Vicky Barbara Post author

    Thank you for this video ☺️
    Merry Christmas 🎄🎁 Adriene and Benji may the joy of Christmas bring you happiness and kindness as you bring to our heart ❤️😘 love you so much xoxo from Paris 💖🎄

  36. W J Post author

    Thank you so much for doing all that you do on this channel. Your videos have helped with my anxiety and depression. I appreciate what you teach and wish the best in 2020. 🙏

  37. Rebekah Grey Post author

    Thank you, Adriene (for everything, really) 🤗 this is just what I didn’t know I needed. It just hit me tonight that your HOME series is just more of what I need. I have been feeling lost, I can’t wait to come home 🙏🏼

  38. Vanessa Morris Post author

    Exactly what I needed to get my thoughts back on the right track, I had fun with knocking on heavens door so thank u Adriene much love , Namaste 💕💞💓💗💖❤🙏

  39. L. B. Post author

    Just what I needed this morning was feeling very stuck and down. I'm so glad this popped up on my sidebar. Now I can go on to day 15 of HOME. Love to all.


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