Yoga for Flexible Mind and Body | Yoga With Adriene

How do we find alignment and flow through challenges instead of relying on the reserves?

Learn to move wisely and efficiently, so that you can meet your goals, and reach further than you could have ever imagined without overextending yourself in a relentless mode of hustle.

Through this practice, we gain confidence and learn the tools to be present, change courses, and receive clarity.

STRETCH your body, make time for contemplation, and please join me today for this practice dedicated to helping you flow with a flexible mind and body.

Let me know how it goes for you in the comment section down below!

For more videos like this, check out:
Flexible, Fearless and FUN Yoga:
Yoga for Flexibility:
Let it Go Yoga Flow:
Full Body Flow:

00:00 Intro
00:45 tune in with Zen Benji
01:08 settle in with a reverent bow and passive neck stretch
02:16 lean in, give yourself this time, this second
02:43 wide knee tabletop, spinal flexion, lung expansion
03:05 extended child’s pose
03:20 child’s pose/tabletop flow
03:56 deep shoulder and chest opening
04:49 cobra
05:08 plank
05:13 downward-facing dog with abdominal wall centering
05:36 forward fold with deep expansive breathing
06:40 mountain pose, postural alignment and neck stretch
07:26 Sun Salutation flows
08:05 Affirm: I AM STRONG
08:13 3 legged dog
08:46 low lunge
09:06 halfway lift
09:18 chaturanga
09:50 3 legged dog
10:20 low lunge
10:46 halfway lift
10:55 chair pose
11:20 forward fold
11:30 chaturanga
12:01 downward facing dog
12:11 low lunge twist
12:22 pyramid
13:10 chaturanga
13:30 downward dog
13:40 low lunge twist
13:54 pyramid
14:35 chaturanga
15:19 downward dog
15:38 forward fold
15:45 chair
16:04 twisting chair (both sides)
16:23 chair pose
16:26 mountain pose
17:12 star pose
18:12 warrior II
18:38 star pose
18:45 warrior II
19:32 hug knees to chest (both sides)
19:50 knocking on heavens door – expand your mind, find your center, let go!
20:57 mountain pose
22:14 final breath, together

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More at
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Music by Shakey Graves:

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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.


  1. I had an epidural when I had my daughter 3 years ago, and now whenever I try to do the twists (even just twisting a small bit) I feel pain in my back where the needle was stuck. has anyone else experienced this?

  2. It's official, this is my favourite of Adriene's videos!! I am doing it every few days, it's like a moving meditation that hits all the spots. THANK YOU!

  3. I practiced yoga years ago! Three kids later I’m trying to get back into it. Currently in search of loving myself and reminding myself to be present. Your videos are a big help to getting there. Thank you, namaste🙏🏽

  4. Girl I have been "doing/finding what feels good" with you and, learning immensely about the proper yoga terminology and teaching from you for Lil over 5 years now. I am very grateful to have found you and (Bingi) you have turned my life around, I not only didn't need to go to a fancy studios but and now, can attend them and really appreciate see the great teaching I gained from you. From (my head over my heart and, my heart 💛💜over my pelvis) , I thank you Adrian🙏🏼 🤙🏼😌😁.
    Sincerely yours,
    I love your silly jokes 🙃😛😜

  5. I don't work out very often, and these past couple of months have been very tiring to me. I know being physically active might improve my energy as well as my mood, and I'm glad to say yoga with adriene has been a great place to start! I only do one practice a week as finding motivation is already a struggle and I don't want to set high goals early on, but it really does wonders for me and I will be doing this more often. Thanks Adriene <3

  6. Omg. At the beginning of doing this video I had an inner vision of water dripping because you said to see within. I had no idea what that picture of drops were in my mind’s eye.

    But by the end my body had rolling sweat and i could feel each sweat slowly drop fall off me.. one by one… so funny how that was confirmation that we can see other than our natural eyes.

    Thanks! My heart beat got to 140! So nice and just slow simple moves. You’re great.

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