A Full Day Of Yoga Flows in 30 Minutes with @yogawithadriene, @MalovaElena, and more

Summary

In celebration of International Yoga Day, a global ensemble of yoga creators unites to guide viewers through a day filled with various yoga practices. Starting with Adriene's morning session, participants are led through a series of postures and breathing exercises to energize and ground themselves. Akshaya Agnes follows with a mid-morning routine to de-stress, while Nico Marie offers an afternoon stretch for desk-bound individuals. Elena and Marcel round off the day with evening relaxation and gratitude practices, emphasizing the adaptability of yoga to personal needs and the communal spirit of the YouTube yoga community.

Takeaways

• 🌏 The script is a collaborative effort from yoga creators worldwide to celebrate International Yoga Day.
• 🧘 The practice emphasizes the importance of starting the day with yoga to feel grounded and set intentions for the day.
• 🤗 Adriene, the host, introduces her sidekick Benji and other creators, highlighting the global nature of the yoga community.
• 🌞 The morning session is kicked off by Adriene, focusing on standing poses like Mountain Pose (Tadasana) and Forward Fold.
• 💪 The practice encourages finding one's strength through yoga, with affirmations like 'Here I am strong' during the Downward Facing Dog pose.
• 🌬 Akshaya Agnes introduces breathwork (pranayama) as a way to de-stress and find calmness, especially useful during mid-day.
• 📚 Nico Marie personalizes yoga classes for her audience, addressing specific needs rather than a one-size-fits-all approach.
• 🤲 Elena from Chile shares the significance of yoga in her life and how it helps her find focus and community support.
• 🌙 Marcel from Austria ends the day with a relaxation routine, emphasizing the role of yoga in winding down and preparing for a good night's sleep.
• 🙏 The practice concludes with gratitude, with participants encouraged to think of things they are thankful for, fostering a sense of mindfulness and appreciation.
• 🌟 The script underscores the adaptability of yoga to personal needs and lifestyles, showcasing the diversity and inclusivity of the yoga community on YouTube.

Q & A

Who is the main host of the yoga session in the provided script?

The main host of the yoga session is Adriene from Yoga with Adriene.

What is the significance of the event being celebrated in the script?

The event being celebrated is International Yoga Day, which is a day dedicated to practicing and promoting yoga globally.

What does Adriene suggest to start the day with, and why is it beneficial?

Adriene suggests starting the day with yoga because it helps her feel more grounded and prevents feeling lost throughout the day by setting the intention of the day through movement and breath.

What is the name of the yoga pose Adriene begins the session with?

Adriene begins the session with the standing mountain pose, known as Tadasana.

How does Adriene describe the flexibility of practicing yoga at home?

Adriene describes practicing yoga at home as flexible, noting that one does not need a yoga mat, fancy clothes, or a special surface to practice; they can simply wear something comfortable.

What is the name of the yoga practice that Akshaya Agnes introduces for mid-morning de-stressing?

Akshaya Agnes introduces a breathwork pranayama practice for mid-morning de-stressing.

What does 'Pranayama' mean, as explained by Akshaya Agnes?

Pranayama means the practice of focusing on breath, where 'Praana' refers to life force and 'Yama' refers to control.

What is the name of the specific pranayama technique demonstrated by Akshaya Agnes?

Akshaya Agnes demonstrates Ujjayi pranayama and Anulom Vilom pranayama techniques.

How does Nico Marie personalize yoga classes for her audience?

Nico Marie personalizes yoga classes by meeting specific needs based on skill level, body type, or health situation, rather than creating a one-size-fits-all class.

What is the pose Marcel suggests to end the yoga session and why is it beneficial?

Marcel suggests ending the yoga session with Savasana, also known as Corpse Pose, to help calm down and relax before sleep, promoting a good night's rest.

What is the common theme or message conveyed by the yoga instructors in the script?

The common theme conveyed by the yoga instructors is the importance of integrating yoga into daily life for physical and mental well-being, and the joy of being part of a global yoga community.

Outlines

00:00

🌏 International Yoga Day Celebration

The script opens with a series of introductions from yoga instructors from different parts of the world, all coming together to celebrate International Yoga Day. Adriene from 'Yoga with Adriene' and other creators like Akshaya Agnes from India, Nico Marie, Elena from Chile, and Marcel from Austria express their excitement to guide viewers through a day of yoga practices. The session begins with Adriene leading a morning yoga session, emphasizing the importance of starting the day with intention and grounding through movement and breath. She guides the viewers through various poses, including standing mountain pose, forward fold, and lunge, highlighting the adaptability of yoga to be practiced anywhere with minimal equipment.

05:00

🧘‍♀️ Mid-Morning Yoga and Breathwork

Akshaya Agnes takes over to lead a mid-morning de-stress and calming routine, suitable for those facing school tests or work meetings. She introduces a quick breathwork pranayama practice that can be done at a desk to promote calmness and centering. Starting with a stretch, she guides the viewers through seated positions and side stretches, sharing her personal connection to yoga as an integral part of Indian culture and education. The segment includes various stretches and twists to relieve tension and includes a brief introduction to pranayama techniques, emphasizing the importance of taking breaks for physical and mental well-being throughout the day.

10:07

📘 Personalized Mid-Afternoon Stretch

Nico Marie introduces a personalized mid-afternoon stretch routine designed to combat the drop in energy and stiffness that can come from sitting at a desk all day. She emphasizes the ability to tailor yoga classes to specific needs, which is not always possible in traditional settings. The routine involves seated positions, including deep breathing exercises, seated cat cow, and seated goddess pose stretches. Each pose is described in detail to ensure proper form and to maximize the stretch's benefits. The session aims to energize and loosen tight muscles, promoting a more comfortable continuation of the day.

15:11

🌆 Evening Relaxation and Yoga Community

Elena from Chile leads an evening relaxation routine to help unwind after a long day at work. She discusses the personal significance of yoga in her life and the supportive community it fosters. The routine includes standing poses with deep inhalations, wide-leg stretches, and circular movements to release tension. Each pose is designed to open the chest and extend the spine, with a focus on breathing and body awareness. The session concludes with a seated position, arms raised, and palms pressed together in front of the heart, symbolizing the end of the routine and the practice's overall calming effect.

20:13

🌙 Evening Yoga for Sleep and Calmness

Marcel from Austria guides the viewers through an evening yoga session aimed at promoting a good night's sleep and calming the mind after a busy day. Starting on the belly, the practice includes a relaxed swings pose to release tension in the lower back and stretch the core muscles. The session encourages relaxation of the face and jaw, with a focus on deep breathing. Marcel suggests variations of the pose for different levels of comfort and concludes with a supine twist to deepen the stretch and enhance the sense of calmness before bedtime.

25:15

💆‍♀️ Final Stretches and Savasana

The final segment of the yoga day includes a series of counter poses like the supine twist and the happy baby pose, focusing on spinal twists and gentle hip stretches. The instructor guides the viewers to maintain awareness of their breathing and to ensure their shoulders and face remain relaxed throughout the poses. The session ends with a short savasana, encouraging a seated position with a straight back and a moment of gratitude with palms pressed together. The practice concludes with a heartfelt thank you for joining the International Day of Yoga, an invitation to explore more practices from the creators, and well-wishes for a peaceful night.

Keywords

💡Yoga

Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. It is a method to achieve a holistic balance in the body and mind. In the video's context, yoga is the central theme, with various creators from around the world coming together to celebrate International Yoga Day by guiding viewers through different yoga sessions.

💡International Yoga Day

International Yoga Day is observed annually on June 21 to raise awareness about the numerous health benefits of practicing yoga. In the script, this day is the occasion for the collaborative yoga event, where creators from different countries participate to promote the practice of yoga globally.

💡Breathwork

Breathwork, also known as pranayama in yoga, involves techniques that work with breath to induce changes in one's state of consciousness and improve health. The script mentions breathwork as an integral part of the yoga practice, with specific sessions dedicated to breathing exercises like Ujjayi pranayama and Anulom Vilom pranayama.

💡Tadasana (Mountain Pose)

Tadasana is a fundamental yoga pose where one stands tall with feet together and arms by the sides, symbolizing strength and balance. In the video, Tadasana is used as a starting point for the morning session, setting the foundation for the rest of the practice.

💡Pranayama

Pranayama refers to the yogic practice of breath control, which is believed to help control the prana or life force in the body. The script describes a mid-morning routine involving pranayama to help viewers feel more calm and centered, using techniques like Ujjayi and Anulom Vilom.

💡Ujjayi Pranayama

Ujjayi Pranayama, or 'victorious breath' in Sanskrit, is a type of breathing technique where the breath is constricted in the back of the throat, producing an ocean-like sound. In the script, it is used as a method to relax and center oneself during the mid-morning de-stress routine.

💡Anulom Vilom Pranayama

Anulom Vilom Pranayama is a breathing technique where one alternates between breathing through the left and right nostrils, which is said to balance the body's energy. The script provides guidance on how to perform this technique as part of the breathwork session.

💡Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a common yoga pose that involves lifting the hips towards the ceiling while keeping the body in an inverted V-shape. It is mentioned in the script as a pose that follows the plank pose, serving to stretch and strengthen the body.

💡Namasté

Namasté is a common greeting or parting phrase in the yoga community, often accompanied by a gesture of pressing the palms together in front of the chest. It signifies respect and gratitude. The script concludes with Namasté, emphasizing the spirit of community and shared practice.

💡Savasana

Savasana, also known as Corpse Pose, is a relaxation pose where one lies flat on their back, allowing the body to rest and integrate the benefits of the yoga practice. In the script, a short Savasana is suggested at the end of the practice to help participants wind down.

💡Yoga Community

The yoga community refers to the collective group of individuals who practice and share the experience of yoga. The script highlights the importance of this community in providing support, shared experiences, and a sense of belonging for those on their yoga journey.

Highlights

Introduction of yoga creators from around the world for International Yoga Day.

Starting the day with morning yoga session led by Adriene.

Emphasis on practicing yoga at home without needing a mat or fancy clothes.

Importance of checking in with mind, body, and heart through yoga.

Guided yoga practice starting with standing mountain pose (Tadasana).

Morning stretch to connect with the earth and energize the body.

Transition into lunge and flat back positions for a full body stretch.

Introduction of Akshaya Agnes from India for mid-morning de-stress routine.

Breathwork pranayama practice to calm and center the mind.

Ujjayi pranayama technique for mid-day relaxation.

Anulom vilom pranayama for alternating nostril breathing.

Nico Marie's mid-afternoon stretch for desk workers to alleviate stiffness.

Seated pigeon pose to stretch hips while sitting.

Elena's relaxation routine to unwind after a long day at work.

Marcel's evening yoga practice to promote good sleep and calmness.

Happy baby pose for a gentle hip stretch.

Ending the yoga session with gratitude and a short savasana.

Emphasis on adapting yoga to personal needs and life.

Gratitude to the yoga community and creators for sharing practices.

Transcripts

Hello, dear friends.

Near and far.

My name is Adriene from Yoga with Adriene.

This is my trusty sidekick, Benji.

Hello, everyone.

I'm Akshaya Agnes coming to you all the way from India.

Hey, everybody.

Nico Marie here.

Hello!

I am Elena from Chile.

Hi!

I am Marcel from Austria.

And we are so excited to be here to celebrate International Yoga Day with you.

For the first time ever, YouTube has gathered yoga creators...

...from all over the world so that we may guide you in a day of yoga.

It has been my absolute life's honor, privilege,

pleasure to practice with people all over the world...

...here on YouTube, engaging in the practice of Breathwork and yoga.

So we're so excited that you're here with us.

Thank you for joining me.

I'm going to kick off today's practice with the morning session.

And then I'll pass the mic

to other creators to guide you on through the rest of the day.

Let's get started.

All righty.

We're going to start this little morning practice standing.

So just stand with your feet hip width apart.

And one of the reasons I love practicing at home is

you can do this if you have a yoga mat, but you don't need one,

you don't need any fancy clothes or mat can really just practice

and something comfortable on a hard surface.

So come to standing mountain pose tadasana.

Stand up tall and we'll just take a couple deep

breaths here as we move the shoulders a little bit

so you can close your eyes or soften your gaze.

Just checking in with your energy...

this morning.

I love to start my day with yoga because I often find the days...

that I don't take this time to check in with my...

mind, my body, my heart...

I tend to feel a little lost throughout the day.

I feel more grounded when I begin...

setting the intention of my day through...

some movement and breath.

Take one more lifted the shoulders up to the ears.

This time, leave them there.

Squeeze the shoulders up to the ears.

Take a deep breath in. Good.

And then exhale.

Relax them down and find just a gentle lift in the heart.

Beautiful.

If you are practicing on a mat, you can walk to the top.

Otherwise, just wherever you are, let's take a big good morning, stretch.

So ground down through the feet.

Reach the fingertips up high.

Press into all four corners of your foot here.

So really find a little connection.

Feet to earth.

Draw energy up from the arches.

Again, find that gentle lift up through the heart.

And if you want, you can take your gaze up towards the sky.

Take a deep breath in here.

And then on an exhale, bend your knees, wiggle your fingertips, rain it down.

Forward. Fold.

Let's continue to move here together.

Inhale, straighten through the legs.

Send the crown of your head forward.

Flat back position.

Breathe in. Breathe out.

Soften and come back into the fold.

Nice and slow, smooth, subtle movements here.

As you breathe, you're going to step the left foot back into a lunge.

So don't don't need to push or force anything here.

Back knee can stay lifted or we can lower it here.

Inhale, sweep the fingertips forward up and back.

Crescent lunge.

Find that gentle lift in the sternum.

Exhale. Wiggle the fingertips.

Rain it back down. Plant the palms.

You have options here based on how you're feeling.

You can come to your knees for a half plank.

Or we can curl the toes under, send the heels back,

come into plank pose, lengthening through the crown of the head.

Take a deep breath in everyone exhale slowly lower belly to the earth.

Press into the tops of the feet,

press into the hands, drag them back in line

with the rib cage, squeeze the elbows in like little grasshopper legs.

And then here we go on an inhale together, baby cobra.

Exhale.

Release. Curl the toes under.

Press up to all fours or press up to plank.

Everyone quietly whisper...

“Here I am strong.”

I am strong.

And then send the hips up high and back downward facing dog.

We meet here.

Take three breaths here to find what feels good.

Pressing the knuckles into the earth, maybe bending...

one knee, then the other.

Softening any grip in the neck.

And after about three breaths, whenever you're ready...

Slow and steady...

We’ll step the left foot all the way up into our lunge.

Again, your choice.

Back knee lowered or lifted here.

Inhale. Sweep the arms forward up and back.

Lift up through your heart.

Big stretch, big breath.

Exhale.

Wiggle the fingertips. Rain it down.

Lift the back knee.

If it's lowered here and we're going to step that back

foot up to meet the front coming into your forward fold.

Now, this time you can stay hip width apart.

Or maybe we walk the feet together.

Everyone bend your knees just a little bit.

Relax the weight of the head.

Maybe you clasp opposite elbow here. Uttanasana.

Breathing slow and steady.

Waking up the body.

Getting ready for the day.

Now release the arms.

Inhale, lift up halfway. Flat back position.

Follow your breath.

Exhale, soften and fold. Root to rise here. Energy in the fingertips.

Bend the knees.

We rise up slowly. Inhale. Reach for the sky.

Reach, reach, reach, reach. Palms come together.

As we exhale, they slowly, with intention, slide

all the way down to the heart space.

Anjali mudra.

Allow the sternum to reach. Lift up to the thumbs here.

Just take a second to observe your breath.

Notice how you feel.

Beautiful.

Then fingertips go down to come up. Big inhale.

Reach for the sky. Exhale, forward fold.

And this time will step one foot back.

Then the other slow descend of the knees to kiss the earth.

Gently swing the legs to one side, any side.

And let's come into a nice, comfortable seat together, bringing it on home.

Bring the palms together.

We'll rub the palms together.

Just create a little bit of energy, getting ready for your next practice.

It is an absolute honor to practice with you every day...

But, especially today on International Yoga Day.

And such a great honor for me to be able to collaborate with other YouTube creators.

So let's take a final inhale in together.

Inhale lots of love in.

Exhale out together.

Exhale lots of love out.

And without further ado, I pass it to you.

Akshaya Agnes. Take it away.

Thanks Adriene.

That was a lovely start to the day.

And I'm here to guide you through a mid-morning de-stress...

and calming routine.

Whether you’re in school and you have a big test.

Or you're at work and you have a meeting that you’re super anxious about.

I'm here to guide you through a quick breathwork pranayama practice...

that you can do at your very own desk to make you feel more calm and centered.

Let's get to it.

So we'll begin with a quick stretch.

You can sit on the couch or on the mat or on your desk.

And we'll bring palms up to sky. And ear down to shoulder to one side as we hold.

It is so amazing to read all the comments and messages on the YouTube channel...

to see how many people benefit by doing yoga...

both physically and mentally.

And it's so rewarding to see...

and to be a part of this community.

And turn to the other side to stretch. Chin parallel to shoulder.

And let side bend to one side, as we stretch the other.

And a little back story here as we stretch.

Being born and raised in India...

Yoga has been a big part of our culture and tradition.

It's a big part of a curriculum in school and college.

So it starts very young and it's quite big and deep.

it's amazing to be able to transfer this knowledge to you guys on this community, on this platform.

And it's so rewarding and worth it.

Let's take it for a spinal stretch here.

Turn to look back.

If you're sitting on a chair or desk,

you can hold the chair. You can twist for spine even deeper.

You can exhale a breath here.

And switch to the other side.

Another deep exhale.

Another deep exhale.

And we’ll get into a quick breathwork pranayama routine.

Pranayama is a yoga practice of focusing on breath.

Prana means a life force and Yama means control.

And practicing this technique is going to come and relax you through mid-day.

Ujjayi pranayama.

The inhale is through your nose.

And as you open your mouth for exhale,

imagine you’re fogging a mirror.

Inhale.

Exhale.

Let's do it together.

Close your eyes.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Two more.

Inhale.

Exhale.

Inhale.

Exhale breath.

And release.

Anulom vilom pranayama.

You're going to take your right hand.

The pointer and the tall finger goes in between your eyebrows.

Your ring finger closes the left nostril and your thumb closes the right.

The idea is to close one nostril, to extend to the other,

alternating between your left and your right nostrils.

Let's begin.

Closing the left nostril...

Let’s inhale through the right.

Closer right.

Exhale to the left.

Inhale through the left.

Close left to exhale right.

Inhale through the right.

Close the right.

Exhale left.

Inhale left.

Close left to exhale right.

One more.

Inhale right.

And close to exhale left.

And as we release.

I really hope that you're feeling more calm and centered.

Honestly, we all lead such busy lives, but it's so important

to take those little breaks here and there throughout the day,

to stretch the body, to take that deep breath and to feel recentered.

As you continue your day,

we'll go around the world to Nico.

Thanks Akshaya Agnes.

Now that you've done your sun salutations with Adriene and your mid-morning

breath work with Akshaya, I'm here to guide you through a mid afternoon stretch.

If you're sitting at your desk all day,

your energy levels can start to drop and your body may start to become stiff.

Let's do a quick mid afternoon stretch right from our seat.

I love that I'm able to personalize my classes for my audience.

I can meet more specific needs that I always can't do in a traditional yoga class.

So whether it's a matter of skill level, body type or a health situation,

I can meet someone’s specific needs rather than try to create...

one umbrella class to fit everybody underneath.

So let's begin in a comfortable seated position.

You can close your eyes or lower

your gaze to the floor and we'll start with some breaths.

Take a deep inhale through your nose.

And exhale out the mouth.

Take a second deep inhale through your nose.

And exhale out the mouth.

One more deep inhale through your nose.

And exhale out the mouth.

Good.

On your next inhale, let's do some seated cat cow.

So begin to roll your shoulders back.

Arch the spine, lift the chin, open the heart.

Big inhale here.

Exhale.

Start to round the spine.

Press your shoulders forward.

Bring your chin down towards your chest.

Good.

We'll do a couple more rounds. Inhale.

Arch the spine, lift the chin, roll the shoulders back.

Open the heart.

Exhale. Round the spine.

Press the shoulders forward.

Bring the chin to the chest.

One more round.

Inhale open.

And exhale close.

Good.

We'll come back to a neutral spine again.

Let's go ahead and separate our knees and our feet out

wide, coming to a wide legged seat.

We'll sweep both arms up. Inhale.

Exhale.

Lower the right forearm down above the right knee and inhale.

Reach up with the left arm for the seated goddess pose stretch.

Good. Exhale.

Lower the left forearm down.

Inhale. Reach the right arm up.

Same thing on this side.

Maybe lean over to the left just a bit.

Exhale.

Right forearm comes down again.

Inhale.

Left arm up.

Exhale.

Left forearm down.

Inhale.

Reach the right arm up.

One more time, each side.

Exhale lower.

Inhale, lift.

Exhale lower.

Inhale, lift.

Good.

Exhale.

Come back to a regular seat.

We'll bring our legs close together again.

Let's take our right ankle, cross it on top of our left

knee for this seated pigeon pose.

Taking an inhale to begin.

Nice, tall, straight back.

Exhale.

Slowly start to hinge forward.

You should feel a nice stretch outside of that right hip.

Taking some nice breaths here.

Inhale.

Exhale.

Come back to a neutral spine again.

Let's do the other side.

So we'll uncross our right ankle and cross our left ankle over the right knee.

Take an inhale.

Nice, tall, straight back.

Exhale. Hands forward.

Feel that nice stretch outside of the left hip.

Take another inhale.

Exhale.

Come back to a neutral spine.

Uncross the left ankle.

Let's separate our feet a little bit wider.

One more time for this seated forward.

Bend.

Sweep both arms up.

Inhale.

Exhale.

Start two hands straight forward.

Maybe your fingertips can even come down to the ground.

Try to relax your body,

And we’ll gently roll back up to a seated position.

Bring your arms with you.

Inhale. Let the hands meet.

Exhale.

Bring the hands to heart center.

I hope this practice was able to make you feel more energized

and loosen up some of those tight muscles you may have had in your body.

Let's continue our day with Elena.

Thanks Nico Marie.

Now we start our relaxation routine...

...after a long day at work.

Yoga, for me, is a big part of my life that helps me find myself...

...and focus on what really matters.

And it is a beautiful community with so many people practicing and sharing experiences.

...that really helps you to not feel alone...

...in this beautiful journey of yoga practice.

Well, let’s start our routine.

We stand up.

And we do deep inhalation with arms up.

Exhaling...

...release all the tensions of the day.

We put our legs wide...

...we turn our left foot to the left and with our left arm.

Let’s draw a big circle...

Forward, up and back, tilting...

...and feeling that stretch in the side.

Then bend your legs forward...

...and rest your forearm on your thigh, raising another arm up...

...and open your chest.

And your legs stay where they are, but the trunk goes back...

...with that extension.

Straighten your legs and turn your hips to the left.

Interlace your fingers and push palms away from you.

And with your next inhalation, raise your arms.

Exhale and bow forward, putting hands on your thigh.

Straighten your back.

Breathe.

And we are going to lift...

...and return first to the center.

And then, we turn our right foot to the right.

And with one arm, we draw a big circle ahead,

up and back.

Bend your front leg.

and rest forearm on the thigh.

Open your chest.

And we go back, inhaling.

Straighten your legs and turn your hips to the right.

Interlace your arms again and stretch them out.

Inhale and raise your arms up.

Feel stretching and exhaling...

leaning towards the leg.

Now lift...

And return to the center, put your feet together...

and again arms up...

exhaling palms in front of the heart...

and observe effect after practice.

We are going to sit...

again.

And here we end the routine.

Namasté.

I hope you feel more relaxed now after the long day and are ready...

...to enter your night in a more zen way.

And now we will end the day together with Marcel.

Thank you Elena!

Let’s do yoga together...

...to really calm down and relax.

I love to practice yoga in the evening.

I think it really helps me to get a good night's sleep.

And also helps me to calm down after a busy day.

So let's begin.

Come onto your belly.

Place the forearms on your mat about shoulder distance apart.

Lift your chest.

And keep your face relaxed.

We're coming into this relaxed swings pose...

to release tension in the lower back.

And also to stretch the core muscles.

Feel free to close your eyes.

To relax your jaw.

Relax your face.

Just take a couple of deep breaths here.

Whenever the tension is too much,

feel free to release the pose and come onto your belly.

You could also deepen the pose if you want to straighten your arms.

Just make sure that it feels comfortable to you.

Bring your awareness to your breathing.

And take five more deep breaths.

One last deep inhale.

And fully exhale.

Slowly release the pose. Come onto your belly.

And just switch to your back.

As a counter pose, we choose a supine twist.

So straighten the legs.

Bring the arms to the left and to the right. Palms facing up.

And start bending your right knee to your chest.

Take a deep inhale here.

And on the exhale, lower the right knee down to the left.

Gaze to the opposite shoulder to your right.

Feel free to place your left hand on your right thigh.

Just make sure that your shoulders are relaxed and still on the mat.

And that you're still on the center of your mat.

You really feel the twist in your spine.

And again, feel free to close your eyes.

Relax your face.

And take a couple of deep breaths.

And really enjoy the time on your mat...

to just simply be.

Three more deep breaths.

Slowly come back to center. Straighten your right leg.

Bend the left knee to your chest. Bring the arms back to shoulder level.

Take a deep inhale.

On the exhale, lower the left knee to the right and gaze over to the left shoulder.

Feel free to place your right hands on your left thigh.

Keep your shoulders on the mat.

Your face relaxed.

And try to become fully present of your breathing.

Fully present of your body.

Bring your awareness to the present moment.

Three more deep breaths in this pose

And then slowly come back to center.

Hug the knees to your chest.

You can either stay here...

or you can try to grip the outside of your feet.

And come into a happy baby.

Just make sure that you're not rounding your spine.

Really try to press your lower back into the mat.

If grabbing your feet is too much, you can also grab your shin.

Just make sure that you feel a gentle stretch in your hips.

You can try to deepen the stretch on every exhale just a little bit.

Without pressure.

In this last pose we are practicing together today...

try to deepen your breathing down to your abdomen.

Up to your chest.

And slowly exhale.

Do this five more times in your own pace.

Last deep inhale.

And fully exhale.

Slowly release the pose.

You can come into a short savasana,

ending this class

in a cross-legged seated position.

Whatever feels comfortable to you,

just make sure that your back is straight.

If you're seated, relax your shoulders.

Bring awareness to your body.

How do you feel after practicing yoga?

And I love to end my yoga practice with gratitude.

So bring the palms together in front of your hearts

and think about free things

you're grateful for.

Gently open your eyes.

There is no right or wrong time to practice yoga.

You can always adapt it to your own personal life and your own personal needs.

And this is the beauty of the yoga YouTube community.

As a YouTube creator, it is such a gift...

to have the chance to share my yoga practice with you...

and bring it into your living room or wherever you want to practice.

So thank you so much for practicing along...

with all of us on the International Day of Yoga.

I wish you a wonderful evening and a good night's sleep.

Thank you so much.

And...

Namasté.

Goodnight.

Have a great day.

From the bottom of my heart to yours.

Namasté.

Good night, everybody.

It was my pleasure.

Thanks so much.

Namasté.

Thank you so much for spending International Yoga Day with us.

Be sure to check out all of the creators

in the description of this video for more incredible practices.

Take good care. Namasté.