Mountain Flow - Hands Free Yoga Practice

Hello, everyone, and welcome to Yoga with Adriene! I am Adriene, this is sweet Benji. And today we have a Hands Free Mountain Flow. I think this is a great practice that you can do at the top of your mat, or just in your space. You don't even need to roll out of a mat. So let's come to standing. Standing tall in mountain pose. Let's begin with the feet hip width apart. To begin, allow your hands and arms to rest gently at your sides. Maybe turning the palms gently forward just to kind of come into this shape that says I am inviting myself to be present. This is a short practice. Feeling your feet on the earth. Relaxing your shoulders down. Bringing your awareness. Your attention to your breath. Can close the eyes or soften your gaze to help encourage your attention. To drift inward. So moving from the external to-dos. Just inward for a little bit. Inviting balance in. For the mind. For the body and the spirit as well. From here gently begin to deepen your breath, taking a bigger, longer, fuller exhale in through the nose. And out through the nose or mouth. Again, big inhale in through the nose. Now through the nose or mouth. Good. From here you can open the eyes just a little bit. Inhale. Reach the arms all the way out. Circling out to come all the way up. Standing tall here in volcano pose. Inhale. Reach, reach. Reach towards the sky. Ground through the feet. Exhale. Right hand comes to your right side. Left fingertips reach up and over side body stretch. Inhale. Bring both arms back up to center. Exhale. Take it to the other side, left hand to the outer edge of your leg. Right fingertips reach up and over. Inhale. Come back to center. Exhale. Palms come together and they slither down to your heart space. Anjali mudra lift the sternum up to the thumbs. Ground through all four corners of the feet. Inhale it. Circle it out and up once again. This time cactus the arms lift the chest. Maybe gaze up and the elbows lift the chest. Good. Inhale all the way up to center. Palms come together. Bend your knees and we're going to fold all the way down. Hands. Stay at the heart here. Crown of the head releases down and then release the arms. Release the weight of the head. Release any gripping in the toes. Good. Bend your knees. Bring your hands down to your waist. Ground through the feet again. Bend your knees to support your low back here. Strong legs as you press into the feet. Lift your heart and come all the way back up to mountain. Coming into this superhero shape. Open the chest, lift your chest, look up and then exhale. Stack it all back. Tadasana. Fingertips. Arms wrestling. Resting. Excuse me. Gently at your sides. Crown of the head lifted. Feel your feet on the earth. Inhale. Send the fingertips out left to right. Reach all the way up. Exhale. Right hand comes down. Left fingertips reach over side. Body stretch. Inhale. Exhale. Take it to the other side. Good. Inhale. Exhale. Palms come together. Hands to heart. Inhale. Lift the sternum to the thumbs. Take a deep breath in. Exhale out through the nose or mouth. Fingertips go down to come up. Circle them all the way around. Reach for the sky. Up up. Good. Exhale cactus arms. Lift your chest. Inhale. Reach all the way up towards the sky. Stack everything. Exhale. Press the palms down. Interlace the fingertips behind the back. Now grounding through the feet. On your next inhale, draw the knuckles down.

Open up through the chest. Maybe you gaze up maybe and then keep the bind. As you exhale, bend your knees slowly. Melt your belly, ribcage, chest forward. Crown of the head down towards the earth. Stay here for a breath or two. Breathing slow. Ground through the feet slowly with control. Release the arms. Let them come down to the earth. Inhale in. Exhale hands to the waistline. Continue the journey as you ground through the feet. Reach all the way up through the crown of the head. Coming back into that kind of like superhero shape. Lift your chest and then release. Come back to your mountain pose. Now, any thoughts, any things that are coming up, you can notice them, but keep allowing yourself to simply acknowledge them and not really sit with them. Come back to the sensations in your body here in this mountain pose. Come back to the sound of your breath. One last round. Third time's a charm. Inhale fingertips. Reach out and up. Big stretch. Exhale. Side body stretch to the right. Inhale. Reach up. left. Inhale. Reach up. Hands come to the heart, Anjai Mudra this time. Bow the head down. Head to heart. Beautiful. Then lift the chest. Lift the chin. Send the fingertips out. And inhale. Reach for the sky. Exhale. Cactus arms. Inhale. Reach all the way up towards the sky. This time grab your left wrist with your right hand. You're going to think up and over for the side body stretch option to trace your left toes. Bring them behind your right foot, then bend your knees like you're in a little curtsy. Inhale and lean the head back just a bit. Exhale, release and come back to center switch right hand. Excuse me. Left hand grabs the right wrist. Think up and over. Side. Body stretch option to trace the right toes. Bring them behind the left ankle. Bend the knees and a little curtsy and breathe as you lift the chin slightly. Inhale in. Exhale come back to center. Nice. Look up. Reach, reach for the sky. Breathe in. Exhale. Press the palms down. Interlace the fingertips behind the back. One last time. Breathe in. Exhale. Bow. Bend the knees. Come all the way into the forward fold. Inhale halfway. Lift here. Keep the bind. If you can. Lifting up halfway and then exhale. Release it all. Release the bind. Let everything go uttanasana. Inhale in deeply here. Stay for the exhale. Nice. Then your choice. You choose hands to hips. Or if you feel stable and strong in the low back, you can reach the fingertips out left to right. Everyone ground through the feet and let's all come all the way up together. Either hands on the waist or fingertips reaching towards the sky. Your choice. Inhale in together, everyone exhale. Bring the palms together. Anjali mudra and option. Now to walk the feet together. Really together. Feeling the arches of the feet close. Squeezing through the legs, lifting up through the chest. Close your eyes. Let's take one final little bit here in mountain pose together, tadasana. And on this next invitation, I want you to think about this idea that it's not just what we do, but how we do it. So I'm going to invite you to drop your right arm to your side. But how you do that is totally up to you. Right arm comes down. And then left arm comes down. There's energy and awareness in the fingertips here. The heart is lifting and the shoulders are melting down the body. We'll take one final breath here together. Inhale lots of love in. And exhale lots of love out to close. Thank you everyone. Take care. Namaste.