Yoga for Stress Relief – 7 minute Practice – Yoga With Adriene


– Hello my sweet friends and
welcome to Yoga With Adriene. I’m Adriene and today we have a quick stress
busting sequence for you. So hop into something
comfy and let’s get started. (upbeat music) Alrighty, my friends. So we don’t have
much time together so let’s make the most of it. Again, a little goes a long way. Right away, plant your
feet firmly into the earth. Wherever you are,
however you’re feeling, let’s take a deep breath in,
squeeze the shoulders up to the ears and exhale let it all go. Relax your shoulders down. Two more times like that. Again, keep your feet
firmly planted inhale, squeeze and lift. Really squeeze maybe retain
or hold the breath at the top. And then exhale, let it all go. And one more time
inhale, squeeze and lift, press into your feet. And exhale, let it go. Awesome. Reach behind interlace the
fingertips behind your tailbone. Knuckles are going to go down and then away so
that’s the action here. Down and away as you open up
through the chest and then draw your chin to your chest and
just nod your head slightly yes. Knuckles draw down and away. Maybe you try to bring the palms
together but if not just keep the wrist square. Definitely just
coming into nice, hard opener here relaxing
the shoulders down away from the ears not necessarily
trying to master any fancy mind. So take one more breath
here again nodding the head. Then exhale release,
give yourself a big hug. Then again reach
behind interlace, opposite thumb on top this time. Open the chest this
time gently nod the head or shake the head no. Then release,
give yourself a hug, opposite arm on top. Hmmm. Beautiful. Inhale in,
lift your heart, smile. Exhale, release.
Alright so we’re gonna do a little knocking
on Heaven’s door. Some of you have done this with
me before but you keep your feet hip width apart or
maybe slightly wider. And this is a great
little stress buster, great way just kind of release
stagnant energy or stressed-out, frazzled nerves and
kinda smooth it out. So it’s very simply
keep the feet planted, you find a soft
bend in the knees. That’s kind of crucial ’cause
you don’t want to lock out through the knees and tweak your
knees so soft bend in the knee. And then you slowly
start to swing the hands. Soft finger,
soft hand side to side. And each time you do it you find
a breath maybe inhaling one way exhaling the other. And then your hands
can start to hit your body, have a little fun. And you can find little softness
in the feet but remember that soft bend in the knees as well. So this is a little
Kundalini Shakti trick. (laughs) Energy trick. For me, it’s very playful. I start at my feet, soft knees,
travel up through the body and really get it going here. Breathing deep. Maybe finding a
strong and powerful exhale. And it definitely feels silly so
if you been like pissed off or stressed out this is a
fun and playful approach to just letting any tension
or stress energy go. Let it travel up the
spine so that energy, that Shakti,
travels all the way up. You find softness in
the head and the neck. Maybe even smile
or giggle a little, keep it going. I’m like smacking my
butt and couple more. And then release
come back to center, slow it down. Dude, amazing. Bring the feet together. This time really together
and open the palms out wide. Lift your heart, take a
deep breath in and exhale, relax your shoulders down. Beautiful. Palms come together, we lift
the right knee all the way up. So we’re finishing off
with a tree pose today. Focusing or
re-focusing our energy in a way that serves us. So right knee comes up. If you’re new to tree pose
you might just hold on here squeezing the knee in
otherwise take your right heel, bring it up or bring that
right foot to the left calf. Press into your right
foot with your left leg. You can always have the right
toes on the ground here and then take a variation that
feels awesome for you today. Maybe arms up,
maybe arms wide, maybe you take a mudra. Deep breath in, then exhale release
and switch, other side. Left knee peels up,
we open that. Again, it can be big toes
on the ground here or here. Squeeze and lift, press into your left
foot with your right thigh. Find your tree pose. Lifting your heart, focusing
your gaze upon one point. And take one more deep
breath in wherever you are. Inhale and exhale to release. Great, feet together,
hands at your heart. Awesome. Inhale lots of love in. Find a little joy,
a little inner smile maybe. And exhale let it all go. Awesome work. Alright, cool cats,
thanks so much for sharing a little bit of time with me. I really do think a little goes
a long way so hats off to you for taking a little moment
to check in and get in your body and connect with your
energy and find what feels good. Let me know how it goes
down below if you have the time. If not, share this with a friend
in the spirit of giving and subscribe to the
channel if you haven’t already. Thanks and I’ll
see you next time, Namaste. (upbeat music)

14 Comments

  1. Hiya Adrian! Loved this session 2! Loved the playful part!😊 would be lovely if we could have a longer session like this one! I always love your sessions!😊 peace and happy day 2 u!😊

  2. Thank you thank you thank you for this practice. Short easy and effective. I had a terrible stressful morning and didn't want to get out of bed. This helped me so much. I feel better and accomplished. I really needed this.

  3. Really appreciate the simple nd genuine way u practice nd teach yoga ..with calmness nd gratitude not like many others who teach yoga but make variations in it nd rename it ..

  4. I wanted to show this to my class, too bad you use crude language at 3:45!!!! I didn't even finish watching it.

  5. I tried so many methods to calm my anxiety and I’ve tried doing mornings yoga, night yoga, whatever yoga and nothing helped me as this video. It feels so much relief and calm in just simple, quick moves. Thank you

  6. I like this little routine, very calming. I think the knocking on heaven's door exercise is also a chi gung exercise I've come across in Kung Fu, hadn't really understood the stress relieving effect of it till now so thank you, will definitely be coming back to this routine again and again.

  7. I have a very stressful presentation tomorrow that’s three years in the making. Thanks for helping me find my inner smile tonight

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