Yoga To Slow Your Roll | Yoga With Adriene


– Hey everyone,
welcome to Yoga With Adriene. I’m Adriene, this is Benji and today we have a
yummy slow your roll yoga. So this is perfect if you are
feeling anxious and you need to stop, drop and find a chill
or if you’ve just been going, going, going and things are
starting to slow down and you don’t know what to do
first or what to do next. This is a nice little ditty
that’s gonna help you transition to taking good care. So if you have a thick towel
like a beach towel or if you have a blanket,
go ahead and grab it and if you don’t,
don’t worry about it. Just hop into something
comfy and let’s get started. (bright music) Okay pals, let’s come
on down to the ground. This is a practice that
stays nice and low today so we’re just gonna ease in
with a seated Forward Fold. Benji’s actually teaching this
class today and he’s channeling all the instruction through me and then I’ll share
it out with you so thank you, Benji. If you brought a
towel or blanket, let’s go ahead and
use it to sit up on now. Get the hips kinda high. And then just nice and easy,
in your own time, extend your legs out long. You don’t have
to zip ’em up here. You can keep your
thigh bone, the femur and the knee, the shin and the ankle
all in line with the hip point. And then we’ll flex the
feet up towards the face. And we’re gonna start by
actually taking the fingertips behind the thighs and you can
bend your knees and we’re just gonna take the thighs, we’re
gonna give ’em a big hug here starting in a Forward Fold. So allow the weight of
your head to relax down which, of course, means you
won’t be looking at the video. And that’s good. Take a break. Allow the sound of
my voice to guide you. Trust me, trust yourself, trust the video and this
valuable little ditty that’s gonna help you slow down. In time you can find a deeper
breath and even feel that breath on your back body
stretch here as you breathe in. And then just
slowing down that exhale to calm the nervous system, to soothe any frayed nerves and to soften any worry. Great. Then when you’re
ready slowly release that. Come up all the way and
we’re gonna bend the knees. This time we’re gonna wrap the
arms around the shins so you can give yourself a lot of space. Some of you know I like to
call this my favorite yoga pose. But you’re gonna
give your shins a hug now. You can clasp maybe your wrists
or interlace your fingertips, whatever feels good,
and then here it is, inhale in. Exhale, bow the head down,
let the shoulders round through. And we’re allowing ourselves to
just kind of bring our attention inward while getting a really
great stretch in the back body. So the weight of
the head is relaxed. We’re breathing into
the back of the heart space. Feet are grounded,
forehead is soft, jaw is soft. And in a world where we live kind of
looking at the lens of so many others moving fast paced
we really take some time here to just fold in and slow down. And then take one
more big breath here. Feel your back stretch. And use your
exhale to tuck your chin, slowly roll it up nice and slow. Send the legs back out and then
this time we’re gonna reach the fingertips all the
way up and overhead. So with a big inhale send your arms all the way up. And then exhale, think up and
over as you come back into that Forward Fold, Paschimottanasana. And feel free to bend
your knees as much you need to. Sorry Benji, excuse me. And then allow the weight of
the head to fold over again. With each breath
inviting any anxiety, any anxious feelings, again, frayed nerves or worry to
just soften and soothe. Start to listen a
little more intently to the sound of your breath. Let go of any stress
or tension in the neck. Soft jaw. Stay here with your breath. Each exhale
relaxing just a bit more. And then tuck your chin and when
you’re ready slowly release it. Come all the way back up. Excellent.
We’ll lift the left knee. Now we’re gonna give
the left knee a big hug. And then from here
you can hold on hooking right elbow
to left knee. You can hold on here and send
you left fingertips behind you. Or if you want a
little deeper stretch, you’ll take the right fingertips
up and find a little bind here kissing the outer
edge of your right elbow to the outer edge
of your left knee. Peace, Benji. So whatever
variation you’ve found here, allow the chin to tuck and the
back of the neck to lengthen. And use an inhale to sit up tall and use your exhale to maybe go a little deeper into the twist. Left foot is grounding,
right foot is active. Take one more
beautiful breath here. And then release back to center. Extend the left leg out,
bring your right knee in. Same thing here. Give it a hug in first. Right heel still in line with
the hip point so not too narrow. And then if you find you
want to go a little deeper, you can take the left
fingertips all the way up, find that bind outer edge of the
left elbow to the outer edge of the right thigh, right knee. And then right
fingertips behind. Same thing. We’ll use
the breath to grow this. Inhale to lift and lengthen and
exhale to soften into the twist so no pushing. Just giving the internal organs a gentle massage so that any energy that’s collected, that
you’re storing from any stress energy that you’re storing from
previous events can kind of get moved and soften here. Take a deep breath in.
Sit up really tall. And then exhale
to slowly release. Come back to center. You’re gonna
bring both knees up now. You’re still on your blanket
or towel hopefully and you’re gonna
come right to the edge. Right so that you feel a nice
support on your sits bones but that your legs are
able to get really heavy. And then we’ll open the
knees wide for Cobbler’s Pose. We’ll interlace the
fingertips around the toes or clasp the ankles. Inhale in, and exhale,
bend the elbows left to right. Allow your heart to come forward
and then same as it ever was chin to chest, round through, relax the weight
of the head over. Folding in,
slowing down your breath. Notice if you do have an impulse to fidget or scratch something or pop something or
maybe you’re holding somewhere, clenching somewhere
that you are not aware of. Just take this time to notice. No right or wrong. Just using our time wisely to slow down the
pace and take stock. Okay, you’re doing great,
inhale in. Exhale out. Tuck your chin and
slowly begin to roll it back up. We’ll close this chapter. Takin’ the hands to the
outer edge of the knees, closing the knees one
more time, rounding forward, kiss your forehead
towards your knees. Doesn’t have to
come close, right? All of our bodies are beautiful
and different so just the intention of bowing in. Getting that great big
stretch in the back of the neck. And if you get
a little emotional or anything comes up here,
it’s totally okay. I hope you know that.
It’s totally normal. It’s what happens when we
gift ourselves with the time to really be with what is. But if we’re going
fast all the time then you might miss
those crucial moments. Okay, unroll, unravel. We’re gonna come on
off the blanket here. And we’re gonna take the
towel or blanket and, of course, everyone will be kind of making
do with what they have but you’re gonna try
to create a roll. So like a little taquito. A little roll. So many things running
through my head right now. Let’s just call it a roll. So a roll, you’re gonna take
it to the center of your mat. And then you’re
gonna bring your roll right up to the sacrum
or the low back. And then everyone
will be a little different here so I’m gonna cue
options for the legs to support you no matter what. But bring it on
up to the low back and then use your
core to slowly lower down. And you want
your roll to kind of, not kind of, you want your roll
to support your spine here and then I’m gonna invite everyone
to start with the feet on the ground just so we can
make sure we feel supported. Allow the legs, the knees to
fold in towards each other so feet as wide as the mat. Then if your head is falling
down off your towel or blanket you might get an extra blanket
or pillow and bring it there. And if none of these
options are working for you, you can take your roll and just
do a different little ditty and bring it just
underneath the shoulder blades. In the opposite direction. So we’re here or we’re working
with the blanket here. And if none of these work, wrap
yourself up in the blanket like a burrito of
love and find a nice, comfy position there. Burrito of love. I’ll take two, please. Okay, hands are gonna rest
gently on the belly or the ribs. If you want you can
bring one hand to the heart. For the feet, again, we’re
bringing them as wide as the yoga mat and then
we’re bringing the knees in. So it’s the opposite
of our Cobbler’s Pose. This was external rotation, this
is internal with the hips and this is where we’re
gonna chill and rest. So close your eyes. Relax the weight of your body. Feel supported here. And when you’re ready
bring your attention back to the
sound of your breath. The quality of your breath. Inhale lots of love in. And exhale lots of love out. Take a couple quiet
moments here to welcome in ease, grace, and the softness, the willingness
to slow down, reconnect. If you’re loving
where you are here, you can reach, (chuckles) pause the video
and come back here for as long as you like. If you are ready to roll up, we’re gonna
slowly, slowly, slowly come to a
fetal position, any side. So nice and slow
you’ll come off your roll. And I love this
little fetal position for hopefully obvious reasons. Just kind of coming back
to that little innocence. Feeling also great curvature
in your back as you hug your knees in,
letting your heart rest. Take one little last
moment here to surrender. There are so many
things you cannot control, that I cannot control but taking time to
slow our roll is one of them that we can control so
thank you for sharing your time and your energy. Let’s press up to seated. Maybe sit back up on
your blanket if it feels good. Smile, bring the hands together. When you’re ready
bring the thumbs right up to your third eye. Peace in our thoughts. Drop the thumbs to your lips. Peace in our words. And very slowly
dropping the hands to the heart. Peace in your heart. Love you guys.
Take good care. Share this video with someone
you think might benefit from it. And I’ll see you next time. Namaste. (bright music)


100 Responses

  1. Yoga With Adriene

    June 30, 2019 11:37 am

    You are invited to the mat to turn the dial in on your awareness of body, thought, and the way the two CAN intertwine to leave you feeling fit and empowered.

  2. aladdin 1

    July 24, 2019 11:34 am

    Day 180🙌🏾❤️🙌🏾 Without rain nothing grows ,learn to Embrace the storms of your life ✨. The Journey Continues With POWER🙏🏾

  3. sm0kebaby

    July 25, 2019 2:43 pm

    I’ve been struggling with a very tight back and shoulders for the past couple months which my physio believes is related to emotional stress. I’ve incorporated this exact practice into my daily morning routine and I can’t tell you how much it’s helping both my muscles and my mind. Even if, every morning, the first time I drop my chin my entire back is screaming at me “this is uncomfortable, stop”, I’m leaning in anyways. Thank you Adrienne. 💛

  4. Abby Hypolite

    July 31, 2019 2:00 am

    Ooh I haven't been here for a minute and a half. Thank you Adriene for always being here!

  5. Amrei Dizon

    July 31, 2019 10:43 pm

    Sending back peace to your thoughts, to your words, and to your mind as well. Thank you, Adriene 🙂

  6. Sam

    August 7, 2019 12:34 pm

    I only do your yoga. Whenever I feel out of balance this is what I need. You are so lovely. Thank you so much! Love from Belgium.

  7. Nicolette Spykerman

    August 9, 2019 4:51 pm

    Thank you Benji 🙂 Just closing off day 1 of the Reclaim Your Centre #ywahomeretreat and feel amazing! Today is Women's Day in South Africa and this retreat could not have come at a better time! In one of the largest demonstrations staged in our country's history, 20 000 women of all races marched to the Union Buildings on 9 August 1956, to present a petition against the carrying of passes (books required by men of colour to be allowed into 'whites only' areas, kind of like a passport) by women to the prime minister. What an awesome way to pay homage to the women that changed SA history!

  8. Daphne Troost

    August 9, 2019 6:09 pm

    Reclaim your centre at home retreat day one.
    Perfect transition after a busy and energetic day – starting my evening calmly and consciously. Namasté

  9. Vanessa Morris

    August 10, 2019 1:12 am

    Wonderful evening practice, I really enjoyed this and now it's time to journal and then take in the night, hope everyone has a wonderful night, thank u Adriene for this little 3 day journey love yuh and Namaste Everyone 💕💞💓💗💖❤🙏

  10. Kelly Eshelman

    August 11, 2019 8:52 am

    Adrienne OMG 🙌
    I rolled up my blanket,
    put it under my back.
    I felt bliss instantly my spine was absolutely loving it!!! A Supported spine is something I have never felt before.

  11. Journal of Balance

    August 11, 2019 6:45 pm

    Adriene, I just wanted to tell you that you are one of my rocks whenever I feel down or I get anxious. Living in a big city is. not easy, and these yoga practices are like medicine to me. Every time I go with my intuition and I pick a specific video of yours, depending on my mood, and I always end up feeling refreshed and at peace. I love it! Thank you, you're amazing 🙂

  12. Phoebe Carnill

    August 14, 2019 6:21 pm

    Hi, Adriene! Love this practice! Do you have an email (business or community email) I could send a message to? Hope you're doing well! ❤

  13. Mark J Newton

    August 24, 2019 7:39 am

    Even the simplest yoga has the power to surprise and heal and this session is no exception. I’m suffering with a hiatus hernia at the moment and my meds are causing stomach cramps in the night, leaving me with less sleep. I needed something restorative and tried this practice. It was just what I needed and I felt the tiredness and stress lift from me by the end – so much so it brought tears to my eyes. I hadn’t realised my mental state had been so affected by my physical one until I did this. The power of yoga to unite! Adriene, thank you so much and namaste xxx

  14. Jennifer Joyce

    August 31, 2019 3:18 am

    This is a great session to slow down, feel a connection to the breath, I know I will visit this video again. Thank you

  15. Audra Millis

    September 14, 2019 4:27 am

    wow oh wow this was amazing. life has been so busy the past few months these 15 minutes are what I needed to chill out. First time I got emotional during a yoga practice. thank you for this video <3

  16. Ellinor

    September 18, 2019 5:10 pm

    When Adriene said it's okay if you feel emotional, I thought "I don't feel emotional but it's great for someone else to hear" but funnily enough by the end of the video I ended up feeling so at peace and really quite emotional! Perfect video, thank you

  17. rebreb14

    September 22, 2019 10:16 am

    This was amazing. Thank you. I've been feeling a bit stressed lately, but after a short run en this yoga routine I am just feeling so proud of myself and my choices. This routine made me remember how happy I am that I am me 🙂

  18. Tracey Newman

    September 24, 2019 2:27 am

    I wasn't expecting to get emotional through this practice but I let it come and then you mentioned in the video that we may get emotional. So yeah I guess I needed to cry & release . Thank you for this practice 💗🙏

  19. Emily Em

    October 1, 2019 11:29 pm

    Thank you! I really enjoyed this video today! It's quite easy to get forget how to truly care for yourself if little things keep showing up! You are lovely soul!

  20. Ulrica Carlsson

    October 7, 2019 6:05 pm

    I do this practice every now and then when life is spinning too fast – it always give me peace in both heart and mind. It's magic <3

  21. Jimmie Locklear

    October 9, 2019 12:06 pm

    Hey Adriene, I´ve been following your videos for a few months now and I´ve really enjoyed doing yoga with you! I noticed the blanket you have and it is the same one my dad had for a very long time (currently our picnic blanket). Could you tell me where you got it? My dad passed away a few years ago and it was one of the blankets I inherited. Anyways, just thought that was cool! Have a lovely day!

  22. Crystal Rose

    October 9, 2019 6:11 pm

    I revisit this practice once again as the ebb and flow of the tide of life begins to feel like a washing machine. I breathe with intention, listen to my body, and weep for letting go of that which ails me. Strange how steadfast we cling to self harming mindsets and behaviors. Freeing to recognize this and choose to let go. Thank you, Adriene. As ever, love your show.

  23. Carole M.

    October 18, 2019 12:56 am

    So needed today. I was at work and determined to do some self love when I got home. Thank you as always my dear.

  24. Emma McKay

    October 18, 2019 4:35 am

    love your channel! Would you be interested in doing a foam roller yoga video? I think it would be a fun way to incorporate new tools into the practice 🙂

  25. 4striid

    October 23, 2019 11:37 pm

    I am still a new subscriber and I have just fallen head over heels for you! Love you so much <3 You have this amazing ability to care for us, hold space for us and help us through anhything through your videos! Although I like yoga classes I have just felt like doing yoga alone is a forced and failed struggle, and here you are making me super excited to do yoga with you several times a day 😀 And it really feels like you are there! Thank you for being so supportive, kind, brave, patient and understanding! I am forever grateful <3 <3 <3

  26. Sarah S.

    October 25, 2019 11:21 am

    See, I was just looking for a lower body stretches video but saw this one on your channel and really liked the title. Obviously loved that practice, it actually came at the perfect time – plus I love my yoga nice and slow! These literal and figurative rolls felt amazing, I'm now feeling calm and at peace. The fetal position at the end also felt like a gem of rest and getting back to my restorative self. As always, thank you Adriene! You always have the same words of encouragement, empowerment and peace but I realized that not only do I never get bored of them but they also always help me getting rid of the stress and anxiety

  27. Heather Feinberg

    November 6, 2019 7:15 am

    This was a lovely little bedtime practice! I'm ready to crawl into sleep full of love, warmth, and positivity <3

  28. Simay YAZ

    November 6, 2019 9:59 pm

    I had no idea how stressed out my body was until I did this yoga. Finding this video was a sign from the universe for me to be more aware of my body as well as my thoughts. Thank you so much Adriene, you are totally a gift!

  29. Nicole

    November 9, 2019 8:45 am

    Hi Adriene! I really enjoy you videos and they make me feel like I am capable despite struggling with eczema and tsw. Yoga helps to encourage mindfulness and stretching can be so relaxing after sitting down all day. I was wondering if you could do a video for people with chronic conditions or limited mobility as I find it tough to do certain poses that strain the wrists as my hands are flaring.

  30. Sofia Huitron

    November 11, 2019 1:24 am

    Im not sure if you have done this already but can you make yoga video for when you are sick and achey? I love your videos!

  31. M0RPHOBIA // Mind0verMatter

    November 15, 2019 12:03 am

    thank you Adriene, you are like a lighthouse in dark times. I am beyond grateful for you. shine on!

  32. Valerie

    November 18, 2019 1:34 pm

    I’ve been doing this video almost everyday in my practice, in a fast past world it reminds me to slow down and be present with myself. To check-in on Val and see how I’m doing, as well I’m currently going through a good amount in my personal life, grieving, loss of relationships, etc., but it’s good to know my mat is here for me and that I can still go to it. That each time I leave my mat the slate is wiped clean, and I can begin again the next day. Thank you Adriene for this video.

    Namaste 🌸

  33. Olivia Meskell

    November 19, 2019 4:05 am

    Sending big love and gratitude to you for this beautiful practice. I have never experienced yoga the way I experienced this flow. You are truly radiant. I am so glad I discovered you and this gorgeous community! Can't wait to continue the journey xx

  34. Bjørg skjerning

    November 20, 2019 3:58 pm

    I have done this so many times and still feels like the first time, it is so good! Love from denmark <3

  35. Maria D

    November 25, 2019 9:00 pm

    Adrian, this is magical. Thank you so much for doing this, you’re a light, and you help so much with these videos. Thank you 💗

  36. Sarah

    December 6, 2019 4:18 am

    Thank you so much Adriene! Love your videos and have been going for 2 weeks daily now! I always have trouble with anything bending forward resting belly onto legs, it feels like all my belly contents are being forced back up my oesophagus, will this go away when I have a flatter stomach or am I doing something wrong?

  37. ljpc1980

    December 13, 2019 6:39 am

    I've just done this as part of #ywaJOY on the day of the General Election results. I feel very sad but thank you Adriene for reminding me that many things are out of my control.

  38. galukya1

    December 13, 2019 2:58 pm

    Boy oh boy oh boy A M A Z I N G!!! I did the whole practice under a huge warm brown blanket. It is freezing where we are right now. Jai Namaste 😊🙏🏽

  39. Sarah Kilgallon

    December 13, 2019 8:38 pm

    This was a challenge laying on the roll. My back felt so tight. I’m taking this as a sign to do another short video and fill out some more! Lol To the month of Joy 😄

  40. D a w s a c

    December 13, 2019 9:17 pm

    JOY DAY 13

    I would like to have one of those blankets, what I have is either too soft and loses shape as I sit on it, or something too thick.

    Actually this practice is in perfect timing for me, tomorrow is a big day for me. Let’s me to calm down a bit.


    #ywaJOY #FWFG

  41. Christian Di Lizia

    December 14, 2019 7:19 am

    Totally loved the burrito / love practice !!! 🌮❤️😊
    I really needed a slow down support…
    “Peace in my thoughts, peace in my word, peace in my heart”… such a powerful mantra 🧘‍♂️
    🙏 Namaste

  42. Ronda D'Oliveira

    December 14, 2019 11:38 pm

    Loved the video! But was it just me, or was there a dog barking in the background? 😂 things you can’t control!


Leave a Reply