Trust The Process

Transcript

Hi everyone, welcome to Yoga With Adriene! I am Adriene,
this is a sweet, sleepy Benji behind me. And today we have a practice called
Trust the Process. A lesson that we learn over and over again. So it's my hope that this low
to the ground loving practice is just like a friendly reminder that it is about the practice
and the journey versus the destination
and our our need for perfectionism. I could keep going on and on,
but let's put it into movement. If you have a block, bring it. If you have a blanket, great,
bring it. If not, no worries. Let's get started. All-righty! Let's begin in a comfortable seat. If you have a blanket or a towel. Let's
fold it up and put it underneath the hips. Underneath the bum. And then I'm coming into a shape where I have one heel
in front of the other. You can try that,
or you can cross the ankles. Just find a shape
that feels good for you to begin in. We've already begun the hard part has been checked off the list. We are here, and in the spirit of today's practice,
we're really going to take a good, solid moment
to tune in together. So lengthen up through the spine. As you sit up nice and tall. You might draw the eyes closed
or just bring your your gaze inward,
maybe down past your nose. Trust that...trust. Trust that you picked this practice
and that you're here for a reason. You don't have to know the reason,
but just trust that this time is valuable. I think part of what happens is we get very wrapped up in. Our understanding of what productivity and success is supposed to look like, what it's supposed to feel like. We can, as a result of that good distance, further away from really listening and really allowing ourselves to be present in our own experience. And when we allow ourselves
to be really present and honest in our experience,
the way we feel in our bodies, the way we see and experience the world, then we begin to kind of. Create this
this relationship with trusting. Trusting the process, trusting
the universe of your spiritual person. Maybe you're not, but if you are, it's
it's trusting that higher power, something bigger than you. But in order to do that, I think one of the beautiful things
about at home yoga in particular, is you simply get to practice being present with your feelings. You get to practice
being moved by your breath. Your breath. And we get the opportunity to just have a better relationship with this felt sense versus this exterior kind of telling us how to feel. So I just wanted to give you
a little context. Just give a little food
for thought for today's session. Let's start to gently deepen
the breath here. Nice and easy, just on your own. I'm not going to quit. As you begin to breathe a little bit deeper
and more fully, you can continue to keep the eyes closed
or the gaze soft right now and just notice what parts of your body,
if any, move as you breathe in. And what parts of your body,
if any, move as you breathe out. And notice if just your awareness of your breath
and the movement inspires you to breathe. More fully or just breathe different in anyway. And then slowly begin to open your eyes
if you haven't already. Just by first taking your gaze softly down and then take your gaze to the right
and allow your nose and your eyeballs then to move up
towards the sky or the ceiling, and then take your gaze to the left,
and then all the way back down. It's a circle. All right, here we go. So we're moving through the neck. We're breathing,
but we're also using our eyes to to just take in wherever we are. Practice space. Let's reverse it. Take it the other way. And then bring it back to center. Let's shift gears now onto all fours. If you want to use the blanket or a towel
for a little padding for the knees. Listen to yourself. And we'll come into tabletop position. From your tabletop right away, we're going to drop the belly,
open the heart, look forward. Goes round to the spine, chin
to chest for cat. Now see if you can really sync up
with your breath. I'm not going to quit,
so you can really listen to the length of your inhale. And move with that. And you can really pay attention
to the length of your exhale and move with that. And then slowly when you're ready,
bring it back to center. Drop the elbows down to the earth where
the hands were and spread the fingertips. Take a look at your hands and make sure your wrists
and your elbows are in a straight line. So you have. Your forearms are like
two railroad tracks here. Then slowly walk the knees back. Lift the hips up.
Take your heart to the ground. Feel this beautiful stretch through the shoulders. The chest, the side body as you gently tilt your tailbone up towards the sky. Puppy posture
or heart to earth pose on a hot dog asana. A beautiful opportunity to to see this shape,
especially if you are a creative person. You like to imagine stories narrative. This shape is just such
a beautiful surrender to the big picture. Surrender your heart to the earth. Heck,
it will stretch to inhale in deeply here. Exhale, carve a line with your nose. Slide your heart forward all the way so that your hip points
and your belly lower. And we come into a little Sphinx
pose here. Now keep the fingertips spread. Forearms are still parallel. Take a second
to broaden through the chest. Maybe look forward, careful
not to crunch the back of the neck here and drag your elbows forward and just. It's so subtle, but you'll feel this kind
of opening through the front of the body. This stretch of the skin in the front body
and your chest opens as you gently tug the elbows back. Lovely. Now curl the toes under. We're going to do the opposite.
The opposite now. So push the hands forward,
push the hands forward, and maybe your gaze goes down
and your hips lift up. Forearm plank. Breathe. Strong body here. Strengthen
the legs by reaching the heels back and then slowly lower all the way back
down. We'll take it back to that sphinx. So drawing the elbows back, pressing into the tops,
the feet pressing into the hands. Heart reaches forward. And then one more time,
press the hands and elbows away. Lift the hips. Reach
the heels back as you lift the knees. Gaze can be straight down here. Forearm plank for five. Breathe for four. Breathe for three. You got this. Breathe for two and one. Beautiful. Come to the knees. Come back through that puppy's posture. Just for a breath. Take a moment to surrender. Trust. And then we'll slowly lift
back to that tabletop position. From here,
we're going to bump the hips to the left and take your gaze to the right. Look past your right shoulder
towards your right toes. Now from here, press away from your yoga
mat and feel the areas of the body
that can stretch as you breathe in and soften as you breathe out. Nice. Take it to the other side. Bump the hips to the right.
Keep the hands where they are. Look past your left shoulder. Gaze past your left toes. Stay here. Breathe into the neck. Breathe into the side body. And then on an exhale, guide it back to center. We're going to take it up to a downward
facing dog. So spread the fingertips wide. Curl the toes under. And with your breath make your way up. Hips up high. Heart melting back. Take a couple beats
here to move with your breath in a way that feels good for your body
today. Trust that this time is valuable. Check in. And then from here, when you're ready, step the right foot up into a lunge
and lower your left knee to the ground. Press firmly into your back foot,
so uncurl the toes and inhale will sweep the arms all the way up
and overhead for one breath. And then on an exhale, release
and bring it back down to the earth. Extend. Sorry. Lengthen your front leg and flex
your right toes towards your face. Send the hips back coming into a little runner's
stretch here. See if you can gently tug the right heel
back. Find that hugging of your right
femur in and up towards the hip socket. Good. And then slowly roll through that foot. Plant the palms and step it all the way up
and back to Downward facing Dog. Take a couple breaths here. Find what feels good in your body today. And then when you're ready, step
that left foot up. Same thing. We lower the right knee to the earth, we uncurl the back toes
and we press firmly into that back foot. So that's the root of this shape here. When you feel like you have that, then inhale, reach the arms
all the way up and overhead. Big breath, big stretch. And then exhale brings it back down. Extend the left leg. Flex the left toes up towards the front. Lengthen by really hugging
that left hip back to hugging that left heel back. Breathe. And then rolling through. Sending it up and back. Downward facing dog. We'll take a cleansing breath here. So inhaling deeply through the nostrils. And as you exhale
send it out through pursed lips. Let's do that again. Inhale in deeply. Exhale through pursed lips. And then slow the send of the knees down. We'll come back to all fours. Swing the legs to one side. Any side. We'll take the blanket here
and just put it to the side. Nice. Then we're going to come on to our backs. Make sure your block is handy
if you have one. If not, no worries. We're going to slowly
come to our backs and right away give the knees a gentle squeeze in towards
your chest. This will look and feel
a little different for everyone, but let's just give it a shot. Then feet come to the mat, knees bent, toes pointing forward. Let's just take a second to
to relax the shoulders. Bring your palms down to the ground and just take a second to feel. Maybe close your eyes
and feel the earth beneath you. So you can even imagine. As if the earth
the yoga mat was lifting up. It was rising up to meet your feet and to meet your back to support you. So all the areas in which
you feel the ground touching your body, imagine that is just rising up to meet you where you're at. Sweet. And then with the block candy
just optional. Not necessary. We'll slowly begin
to inhale in and exhale. Peel the tailbone up very gently, pressing
into all four corners of the feet. We don't need to go super high today. In fact,
the block is here to maybe at the lowest or the second lowest level. Come underneath the sacrum here
so that you can find your bridge pose Setubandhasana with a little support here today. If you don't have the support block, you can interlace
the fingertips behind the back and you might also just take a moment
to come down and rest for a breath or two,
and then take it back up. If you're not in a supported posture. If you are in a supported bridge, you might experiment
with turning the palms face up. Releasing any gripping in the toes. And again, the invitation is to. Observe how you feel as you breathe. Here. We're not just doing the poses, but we're coming into. Just this opportunity after opportunity after opportunity to have a felt sense of the pose. Notice
how your breath can and will change. And then if you have the block,
we'll press firmly into the feet. Release it to slowly come down. This is where we will all meet. Each and every one of us. Bring the soles of the feet together. Bring the knees wide. Now we can bring the blanket
in underneath the head as a pillow. Perhaps Setuband... Oh, sorry, not Setubandhasana. We just did that. Supta Baddha Konasana can feel nice here to bring the palms either to the belly
or even to the tops of the thighs. Pressing them away
gently find what feels good and then close your eyes
wherever you are and relax your shoulders and once again
come back to observing the breath. And then press the feet together. Bring the knees in towards each other
and walk the feet towards the outer edge of your mat. Allow the knees to fall in towards
each other, so that your entire body can relax and let go here. There is a mantra here. You can take it or leave it. It's pretty simple. But if you want, it's
more of an affirmation than a mantra. But it is. I trust. I trust. The more you practice yoga not just the asana,
but all of your go more consistency, you very much start to lean into. This trusting, this belief
that the journey is the reward. The journey is always so. The journey is like the candy. It's not about where you end up
or the thing you're chasing, but it's what you have
right here in the moment and how your relationship to that. Is. We'll slowly transition here really slowly, lovingly to one side, and then we'll press up in your own time to a nice, comfortable seat. Let's take the arms out like a “T”, a “Texas
T”, palms wide, fingertips spreading. Inhale in. And as you exhale, bring the palms
together at the heart space. Again. Inhale, expand and stretch. Exhale. Bring it in. And this time
we're going to inhale expand and stretch. This time as you bring it in don't think. But join me if you feel comfortable
we're going to come. You're just going to home as the palms
bring, as the palms come together. Here we go. Inhale. Exhale. Little primary breath to close. Let's bring the thumbs up to the third eye
and pause here. Feel a gentle pressure of your thumbs
right here on this third eye point. This point of intuition. And this is an area in which we. Lean into the inner wisdom. We trust the process, but we trust our own knowing to. Ensure we're going to be influenced from the outside,
but using this time to reconnect always with the interior. Love you guys! So grateful
to share this practice with you. Let's take one more deep breath in and exhale to close and go. Namaste.