- What's up everyone and welcome to Yoga with Adriene.
I'm Adriene and this is Benji-tito
and today we have an awesome yoga for self doubt.
So hop into something comfy and let's get started.
(upbeat music)
Alright my sweet friend, let's start in a nice comfortable seat
today of your choice.
So I'm already passing the baton back to you.
Thank you for joining me for this practice.
I really do think that a little goes a long way and that is what
this practice is really gonna embody.
It's not a lot of time but we're just gonna get right into it.
I'm gonna pass the baton back to you so you get to decide
how you want to start today.
So find a nice comfortable seat of your choice.
When you come into the shape that you want to start in,
whether it's lying down, seriously,
come into any shape you want to, on the knees,
seated maybe want to start on your couch just because.
And want to start by reminding you that you are in control
and you
have the power you need to accomplish
whatever it is your heart desires.
Alright, take a deep breath in and then use your exhale
to just arrive here now.
You got this, yes.
It's so awesome that you're doing this for yourself.
It's so wonderful.
Taking care of yourself is amazing and it's just like
anything you can get more and more and more interested in it
and then you get better and better at it.
You're doing great, we're gonna start with Nadi Shodhan,
alternate nostril breathing.
So you're gonna take your hand, whatever your dominant hand is,
and we're gonna
let's actually go thumb and pinky.
So you're gonna bring your thumb your pinky out,
kinda like hang loose.
Alright, when you feel like you have it,
you're gonna seal one nostril with your thumb.
So seal with your thumb.
So it'll be right nostril if you're right-handed and
left nostril if you're left-handed.
And then you're gonna breath in.
At the top, you're gonna pause, hold,
retain the breath, switch the seal
and then exhale breathe out.
Inhale, breathe in.
Pause, switch and seal.
Exhale breathe out.
Great, now soften your eyes, inhale, breathe in.
Pause at the top, switch and seal.
Exhale, breathe out. Nice long breath.
Inhale, breathe in.
Relax your shoulders.
Pause at the top, switch and seal and
exhale breathe out long.
Now keep it going in your own time see if you can extend
the inhalations and extend the exhalations.
If you're new to this pranayama and you want to learn more we
have a whole video just on
alternate nostril breathing.
Stick with it for just a couple cycles.
See if you can elongate the breath in and out.
Always pausing and switching and sealing at the top.
Awesome, now even it out.
And then when you're ready, release your hand,
take a deep breath in and exhale palms face up as you empty,
empty, empty everything out.
Now just close your eyes.
Notice how you feel.
These feelings of self doubt or you know kind of
questioning yourself, this lack of confidence or,
you know, conviction, inner support often just comes from
when we are out of balance, out of whack.
So the Nadi Shodhana is not only a calming breath but it helps
balance out both the left and right hemispheres, the brain.
The right and left side of the body
and how that relates to your organs.
Calming, grounding.
Great, slowly bring hands together and we're gonna bring
the thumbs right up to the third eye and if you're feeling a
little funky you can actually give your third eye your,
excuse me, your third eye center,
your brow point, a little massage.
This is that inner teacher.
Start to gently deepen your breath.
Just wake up inner teacher, trust inner teacher.
Get hot for inner teacher.
Whatever it takes.
You know it's not always like bird of paradise, right?
Sometimes is just this.
It's like showing up on your mat,
doing a little pranayama and
massaging the heck out of your forehead.
Okay, here we go, inhale.
Sit up nice and tall, exhale, big twist to the right.
Nice and easy.
Inhale sit up nice and tall. Breathe, breathe, breathe.
And exhale twist, oh.
Start listening to the sound of your breath here.
Again it's not a long practice so dig into that audible breath.
Great, and then come back to center.
Thumbs to third eye.
(mumbling) Rub, rub, rub and then inhale
and exhale twist to the left.
You're doing great.
Listen to the sound of your breath.
Trust that this time is valuable.
Whatever you've been thinking about,
give your thinking mind a break
and just stay here with your breath.
Feeling it out.
Really seeing if you can play with sensation as
we come back to center.
Thumbs up to the third eye.
So essentially let your body intelligence lead the way here.
Thinking mind can pick up when you're done.
Great, again allowing for it to unfold.
We'll slowly come forward to all fours.
And you're gonna bring the knees wide.
Big toes to touch, send hips back,
but you're gonna lift the palms.
Inhale to look forward, tug the shoulders back
and then exhale, chin to chest.
Rounding through.
Inhale, look forward, pull the fingertips back,
open the chest, open the throat.
What do you want to say?
Excellent, chin to chest as you breathe out, contract.
One more time, inhale to open, find expansion,
breathe into your belly.
And exhale to contract, scoop it up and in.
Great, palms come to the earth.
Use that connection to pull your heart center
all the way up through.
Knees are gonna come underneath.
Great and then curl the toes under.
We're gonna lift the knees and let them hover in
Hovering Table for five.
Breathe deep, four, you got it.
Three, claw through the fingertips.
Two, and slowly lower on the one.
Great job.
You'll bring the right foot all the way up and in.
We're gonna come to a nice low lunge.
So walk that left knee back.
When you feel good here, take a deep breath in and use your
exhale just like we did before to tuck the chin
and contract, lift up.
Great, inhale to lower the left knee down,
open the chest, light on the fingertips.
Exhale, round through.
Awesome, the next time you inhale,
lower the back knee to the ground then gently swing the
left toes over towards the right side of your yoga mat and you're
gonna slowly walk your fingertips towards the left side
of your yoga mat and all the way towards the back.
Gate Variation, you're gonna turn your right toes in now,
just like in Warrior, engage your right inner thigh.
And then slowly, left fingertips or left hand on the ground reach
your right arm all the way up.
Great, beautiful send your right sits bone towards your right
heel and then here we go, we'll take the right fingertips
all the way towards the back edge of the mat.
Try to create one nice long line from the outer edge of your
right foot all the way through your fingertips.
Take a deep breath in, inhale to find expansion.
Then exhale, connect to your center,
round through. Naval draws back.
We come all the way back up towards
the front edge of the mat.
Just how we went there is just how you come out.
Yay, backtrack.
And then open the chest, breathe in.
Hopefully we're all caught up by now and then exhale,
plant the palms, curl the back toes under,
step into a strong Plank.
Now quietly whisper to yourself, "I am strong."
I am strong.
Trust, trust, trust in your value, your worthiness.
Take a deep breath in and then
exhale slowly lower the knees to the earth.
Alright, we'll extend the left leg,
slowly bring it all the way up into your lunge.
Walk the right knee back, find your stretch and
then embody it with the breath.
Find support, breathe deep.
Get light on the fingertips.
Here we go, inhale, open the chest.
Exhale, tuck the chin, lift the back knee.
Right heel reaches back, round through.
Inhale, drop the knee, nice and easy,
open the chest.
And then exhale, squeeze and lift,
navel draws up.
Inhale, open your heart.
Exhale to round through.
Again, think that Cat-Cow action here.
We're balancing out the body here left and right side opening
as we inhale finding expansion
and then what's very natural after expansion?
Contraction, so embracing that really rounding through.
Do one more, inhale, open.
Exhale draw the navel in and up.
Connect lower abdominals and upper abdominals.
Yes, and then beautiful, the next time you open up the chest,
lower your right knee.
Send your right toes over
towards the left side of your mat.
Then swing your left fingertips around.
You're gonna keep walking the hands all the way along the
outer edge of your mat to the back edge,
nice and easy. Turn your left toes in.
Take your time.
Now, the bum tends to stick out here no matter
how your pelvis tends to rotate.
In the shape usually the bum sticks out.
So see if you can lengthen your left sits bone towards the back
of your left heel.
Turn the toes in if you haven't already and here we go.
Reach up high. You got it.
Press into your foundation.
Work from the ground up.
Lengthen through the crown so
we're not dropping off in the neck.
You got it and then here we go all the
way up and over big stretch.
Breathe deep, pull the left thumb back, inhale.
Feel that stretch as you press into the
outer edge of your back foot.
Yes, and then exhale naval draws in.
Upper and lower abdominals come in and from your center,
from a place of empowerment,
we come all the way back through,
crawling, crawling, crawling.
And even if it didn't feel empowering,
we're still stimulating this area the body that has,
strength, power.
Great, inhale lift the back knee.
Come up, big breath in.
Exhale, plant the palms,
step the left toes back, strong Plank.
Now, let's fire up the core. You got it.
If any emotion comes up, just let it.
Press away from your yoga mat, you got this.
Rock front, rock back, rock front,
rock back, rocks front.
Front one more time, you got it.
Then lift the hips up high and back, Downward Facing Dog.
Deep breath, lion's breath, tongue out.
Come on now, don't be shy.
Big breath in.
Empty it out.
One more time, you got this.
Inhale. Let it roar.
Beautiful.
Slowly lower to your knees.
Swing the legs around.
Send the legs out in front, come to a seat.
Bend your knees generously.
You're gonna take your fingertips and you're gonna
bring them underneath your thighs.
Maybe you grab wrists or forearms.
If not, just grab your thighs.
Great, then inhale, sit up tall.
Think who am I as you look out into the imaginary pond.
And then here we go.
Pashimot Uttanasana, Forward Fold.
Belly comes to the tops of the thighs
or towards the tops of the thighs.
And I really like to start with a nice generous bend and
allow my head to come in.
Then come into my own little private love cave.
Oh my gosh, there's so much going on in the world
and around us.
It's wise to take this time to go in.
Not to stay there and just hide.
But to just listen to the sound of your breath.
Smell your inner thighs. (laughs)
And then in time you can go with this posture,
so maybe straighten the legs.
And just find what feels good for your body today and
melt your heart down.
Close your eyes.
Again, as you listen to the sound of your breath, trust.
Trust yourself.
When you're being true to yourself this is really the best
and most beautiful thing you can do.
No one can question that.
You don't have to doubt it.
But you gotta get to know what that feels like.
Take a deep breath in here.
And exhale to release and slowly roll up.
Lift one knee and then the other.
Press your feet into the ground
as you swim the fingertips behind you.
Inhale for expansion.
You're gonna press into the feet,
toes pointing forward. Lift the hips up.
Come to Reverse Table, ooh, my shoulders are tight so
I'm not going to push it but you're gonna send the sits bones
towards the backs of the knees.
Claw through the fingertips, inhale.
And then exhale, drop the bum to kiss the earth,
lift the toes.
Twice more, inhale, lift up.
Find a little playfulness.
Aw man, maybe the thing that you were worried about
didn't actually really need to be worried about.
Okay, one more time inhale.
That was brilliant, Adriene.
So eloquent. (laughs)
And exhale.
Great, lift the legs. Just do it.
And then cross the ankles, just do it.
You got it and then slowly come back to your seat.
Palms come together at the heart.
Back to the seat.
Things are cyclical.
Sometimes when we're down,
we're in that spot of self doubt.
Where you're just like, "I feel like a phony.
"I don't know what I'm doing, know what I am."
You gotta trust that that's but a mere moment in time.
And that you're in the driver seat.
Good luck to you, my heart goes out to you truly.
Let us know how you're feeling down below.
Remember a little goes a long way.
Try to show up every day for a little something.
Take a deep breath in.
And exhale, let something go.
Then inhale, sit up nice and tall.
All your potential just full and ready to express itself.
And exhale this time to bow.
To just that, your full potential.
Namaste.
(upbeat music)
For more infomation >> 8 Ways to Get INTUITIVE Direction from Your HIGHER SELF - Achieve More Happiness Success Abundance - Duration: 5:23. 
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