Lecture Notes: Yoga With Adriene - Movement Is Medicine

Introduction

• Welcome to Yoga With Adriene.
• Focus on a calming, balancing sequence.
• Aim to tend to the energetic body to gain energy.
• Approach: Calming, stretching, soothing, pranayamic.

Getting Started

• Begin seated on the ground.
• Hands behind, feet out in front.
• Fingertips towards body, inhale to lift chest and stretch.
• Alternate fingertip position if needed.

Sequence Overview

Initial Breath and Stretch

• Inhale, lift chest and chin.
• Exhale, lift chest more.
• Bring fingertips to center, feet grounded, knees up.
• Stretch back body, chin to chest.

Core Activation

• Lift feet, bring arches together.
• Option to stretch legs on exhale.

Baddha Konasana

• Feet to ground, form Baddha Konasana.
• Hold ankles or interlace fingers around toes.
• Inhale for expansion, exhale for contraction.
• Massage arches of feet.
• Opening hips and inner thighs.

Side Stretches

• Take right foot out, hug right heel closer.
• Right hand on left hip crease, side stretch with left fingertips.
• Switch sides, repeat.

Forward Fold

• Both legs out long.
• Inhale, hook thumbs, exhale forward fold.
• Bend knees, hands reach to ankles or feet.

Cat-Cow

• Transition to all fours: wrists under shoulders, knees under hips.
• Inhale to drop belly, exhale to lift heart.
• Elbows drop where hands were, walk knees back.
• Wide knees and elbows, melt down, chin to mat.
• Breathe deeply, activate through tops of feet.

Forearm Plank

• Curl toes under, bring knees in, forearm plank.
• Breathe deeply, feel prana.

Eagle Arms & Stretching

• Eagle arms with both sides (right under left, left under right).
• Focus on breath: inhale for expansion, exhale drawing navel to spine.
• Interlace fingers behind, open chest, draw nose to navel.
• Crown of head to block or earth, breathe into belly.

Closing Practices

• Lion's breath: Inhale, tongue out on exhale.
• Transition to all fours, then to a comfortable seat.
• Right hand on lower belly, left on heart.
• Close eyes, steady breath.
• Emphasize presence and inner smile.

Conclusion

• Take insights from practice into daily life.
• Encourage ease and connectivity.
• Namaste - bowing brain to heart.

Key Takeaways

• Sequence aimed to calm anxiety, balance energy.
• Focus on breathing and mindful movement.
• Engage core, open hips, stretch spine.
• Importance of self-inquiry and listening to the body.