Yoga For Self Doubt | Yoga With Adriene

– 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)

Joseph Wolf


  1. roommate walked in on me starting this one with two teardrops at each cheek, once again an amazing video to come back to, you always know exactly what to say<3

  2. I've done this one more times than I can count! It always cheers me up. Thank you so much, Adriene! Love from Brazil <3

  3. and then I was thinking, what about starting in bed? ๐Ÿ™‚ guess that would have also been fine, I was just so tired this morning. thanks Adriene for this session

  4. This was sooooo awesome…. I felt great. I couldn't help laughing after the last lion's breath. And Adriene was very amusing. Happy now ๐Ÿ˜Š๐Ÿ˜Š

  5. Day 18 of June 2019. Coinsidentally, today I have a job interview. Hope it's going well. Namaste <3

  6. Thank you for this practice!! I smiled the whole time, I loved it. I have not experienced this type of joyful inner peace in awhileโค๏ธ

  7. Well that was a lift! Mentally, emotionally, physically – laughing!! and the sun has just come out! – in the sky and in me!!! Thank you Adriene – just what I needed today! Namaste.

  8. Feeling grateful today. Started the practice with a headache and came out with calmness and feeling strong. Thank you! x

  9. I really appreciated this video. It has definitely brightened up a very rainy day when I've been feeling blue. A much needed reminder that I am in the driver's seat.

  10. I am beautiful, bountiful, bliss. I am open and grounded in this. I am enough ๐Ÿ’š๐Ÿ™๐Ÿผ๐Ÿ’š

  11. Ok, I've got to share this. We're in the middle of the practice, in plank saying: I am strong. When all of a sudden thunder and lightning started. It was so loud! I really felt a bit like I just did that ;-). Then the rain started pouring down and i had the pauze the video because my attic window was wide open. but hey! that's at home yoga for ya! Thanks for this one Adriene.

  12. Could you maybe do a yoga for hot summer days when you feel like it's too hot to do anything?

  13. Currently in a very exciting but overwhelming time in my life. Thank you for bringing me down to earth and helping me realize that I'm awesome and I can do this!

  14. EMBRACE day 19

    The past couple of days we revisited awesome past sessions, this one is no exception. It kind of gives it a higher value, and you tend to appreciate it more once you try doing it again. You already did it before so you wanna try to be mindful and give it justice; understand.



  15. I can't believe how much I enjoyed practicing today, thank you Adriene for this one, I needed it, more as a preventative measure and I feel so much more at peace mentally so thanks and love yuh and Namaste Everyone ๐Ÿ’•๐Ÿ’ž๐Ÿ’—๐Ÿ’“๐Ÿ’–โค๐Ÿ™๐Ÿ™

  16. Thank you for this beautiful practice Adriene! Iโ€™ve done it before but I have a big dance performance coming up and was self doubting my ability and this was the perfect thing for me! I had a big smile by the end of the practice! โค๏ธ so much gratitude and love! Namaste ๐Ÿ™๐Ÿผ

  17. tried lots of things: dancing, pilates, singing. but this helped me found peace the most. Thank you so much!!

  18. I honestly I was in tears before i started this almost about to just break down but I followed you and your words and now I feel like Iโ€™m not a failure in life. Thank you Adriene.

  19. This was such an amazing session. I was really feeling down and discouraged but doing this session really uplifted my spirit and it brought me to a place of self-love and appreciation. At this moment I realized that things might not have resulted as perfectly as I wanted it to be but at least I am trying. I feel really happy right now:)

  20. Omg. By far the best yoga sequence I have done. This made me realize all the emotions i have holding inside of me..I love the loud breathing and sometimes you just gotta smell your inner thighs haha. Definitely will be doing more from this channel.

  21. I am strong ๐Ÿ’ช๐Ÿป Thank you Adriene and namaste ๐Ÿ™๐Ÿปโœจ

  22. Thank you for this video… I have so much self doubt… i feel released and ready to take my goals on ๐Ÿ’ซ๐Ÿ’›๐ŸŒŸ๐Ÿ˜Š๐Ÿ˜ƒ

  23. Adrienne you are SO helpful! I am on my final placement training to become an Occupational Therapist, and have been experiencing so much self-doubt…. but I have been doing this video every evening after work and everytime I feel a bit lighter and stronger at the same time. THANKYOU!!!

  24. This is exactly what I needed today! Thank you for the joy and confidence you pass along to others. ๐Ÿ˜€

  25. This is by far in my top 3 of your videos. Just did this practice for the first time and dang girl! I feel like I could accomplish anything right now! But the best part is at the end and what really touched my heart. "A little goes a long way, try to show up everyday for a little something" it's so simple yet can mean so much ๐Ÿ’œ๐Ÿ’™๐Ÿ’š sending my love – Dev

  26. It's interesting that, in this video and many others, Adriene continues to say that we are in control, that we can control our thoughts, etc. As anyone with a mental illness will attest, and as anyone who sits and listens to their thoughts will eventually agree, we really don't have control, and that's one of the benefits of yoga, realizing this. Adriene actually makes this point in videos about surrender, etc. There are also good preliminary studies that show that being reminded that we don't have control can paradoxically be very empowering, kind of like the way watching sad movies can make you happy.

  27. Truly needed this. Tried to other YWA videos, PMS and Inner Peace Meditation, neither worked. But Yoga for Self Doubt has never failed me. Thanks Adriene! Namaste ๐Ÿ™

  28. How could anyone NOT love Adriene and Benji? Yogi extraordinaires. โœŒ๐Ÿ’œ๐Ÿบ

  29. Loving yoga more each day so glad my son said go on you tube mum Adriene's cool.9 months later and I'm still here L-)

  30. I needed this one today. Am so grateful that I have these videos and your guidance Adriene for all of lifes crazy moments xox

  31. Thank you. I started Yoga with Adriene on September 10th last year. It is now less than a year past that and I have been doing almost daily yoga (with Adriene, of course!) and daily meditation. Though I wasn't always perfect at it, this channel has enabled me to change my life. In less than two weeks, I am starting a new job in a beautiful location 13 hours away from my current home. Yoga and meditation has empowered me. I am forever grateful. Namaste. โ™ฅ๏ธ๐Ÿ™๐ŸŒต

  32. i've been in a bad state of mind lately, and this practice made me feel like i can get through everything that's going on. i'm so grateful for these videos.

  33. Sometimes your unique blend of kindness, caring and total silliness is just what I need. Not to mention your excellent instruction on the poses – really helps wake my body and mind up in the morning. Thank you, Adriene!

  34. In the beginning of the practice I heard your voice from far away, not touching anything inside me. I felt completely disconnected from myself. But slowly during the practice I started feeling the connection again, and it was so perfect when you asked to look into the pond and ask "Who am I?", because at the beginning I had no idea. Now I feel the prana in my body, and that simple feeling of aliveness is enough for me in this moment. I am the one who feels alive. Thank you so much, dear Adriene. โค

  35. I thought my yoga teacher Emma was bonkers but Adriene took it to another level, joy is what I feel this morning after doing this session with Adriene, still chuckling while typing this comment ๐Ÿ™‚ Thanks Adriene, you make me remember that I'm not alone.

  36. wow. i didn't realize how stressed and out of touch i was with myself and my body until i did this. I started sobbing halfway through the middle of this and I don't know why. i really needed this. it even had me sob-laughing at the little jokes. thank you so much.

  37. Cool, I like the ones that are a little bit shorter since I'm new at this ๐Ÿ™‚

  38. This morning I felt I lost my hope on my war with narcissistic sides of my soul, when you said "smell the inner thighs" then laughed, I giggled and relieved. Then I thought… that we're all humans and we all have so-called embarrassing sides and that is okay. Whole habits that we hide, or dozens of other not-perfect moments makes us human, and beautifully ordinary. Thank you.

  39. Thank You Adriene, needed this too.๐Ÿ˜˜๐Ÿ˜Šโค๏ธ๐Ÿ™

  40. I kept laughing at "smell your inner thighs" till the end. I've a job interview tomorrow (and here I was self doubting), fingers crossed. ๐Ÿ™‚

  41. This is not at all why I chose this video today but I have felt the whole day that I am going down with a cold or suffering from some weird Autumn allergy and thanks to this practice was actually able to breathe well for the fist time today! Namaste! ๐Ÿ™‚

  42. I meant to do day 26 of the 30 days of yoga today but I needed something else after a difficult experience. This is what I needed.

  43. This one made me cry today, but it was paired with a big smile and laughter, too. JUST DO IT!

  44. Tomorrow is my first day at work after lots of months of unemployment so I really needed such practice! Plus my belly is becoming stronger and stronger and I couldnt be more proud!

  45. A truly calming, mind balancing practice focussing on what matters, excellent ! ๐Ÿง˜๐Ÿผโ€โ™€๏ธ๐Ÿง˜๐Ÿปโ€โ™€๏ธ๐Ÿ™๐Ÿ’ž

  46. This is my first day back on the mat since some pretty extreme family trauma. Fitting practice. Thank you Adriene <3

  47. I've completed this video several times and that line "…smell your inner thighs…" always provides the right amount of levity in an otherwise somber topic. Thank you again Adriene and the yoga community for giving me a soft place to land no matter the mood.

  48. There is so much beauty in your practice, I wish the whole world were able to try this magic. ๐Ÿ’–

  49. Thank you once again, it is beyond coincidence that every practice is matching my life at this moment. Day 18 #ywaREBIRTH complete! Namaste

  50. Awesome game s correct. I teach citizenship classes and have been practicing relaxation through breathing with my students. Mt students tell me how it has really helped during their interviews. I am going to add alternate nostril breathing to the toolbox. Thank you for the reminder of this technique. You never fail to bring wisdom and inspiration. Abrazos fuertes!

  51. Absolutely perfect yoga practice for today. I'm truly living the Rebirth theme this September and have a job interview today. Yoga for Self Doubt is exactly what I needed this morning!

  52. There were tears at the end of this one! Happy tears! And I was giggling like a little kid throughout the whole practice. Joy. Confidence. Strength. Thank you.

  53. I started this when I was feeling really down from a breakthrough, I was crying. At the end of it, I was laughing, I was able to breathe through my nose again and I feel like I let go of whatever it was bothering me. And it wasn't the smell of my inner thighs… lol Thank you! <3

  54. Perfect!! I am training in a new area at work and head was hurting from brain overload…All better now, thanks Adriene ๐Ÿ’™๐Ÿ’›

  55. Thank you, Zoolander! I mean, Adriene! Great breath practice with just enough yogic challenge worked in to feel stretched, too. Love your show!

  56. This was much needed this week/today. Thank you, once again. You're a true gift. Namaste <3

  57. The silliness with which you approach life amazes me. I admire you and I wanted you to know that I do. Namaste Adriene.

  58. REBIRTH day 18

    I bow to my new potential every night, as tomorrow is another day with a new beginning.



  59. this practice left me really happy and warm . thank you soo much adriene you are the best !

  60. This was perfect for me today! Iโ€™m starting a business and feeling those โ€˜what am I doingโ€™ feelings but as always, you lifted my spirits and made me realise… no one knows what theyโ€™re doing until theyโ€™re doing it! ๐Ÿ™

  61. Happy to be here Rebirth in September! A little does go a long way for toning, stretching, and really for me – listening to another perspective. Thank you, Adriene, Benji, and the Community โค๏ธ

  62. I feel wonderful thank you Adriene for this amazing little practice, hope everyone had an amazing day and evening , much love, Namaste ๐Ÿ’•๐Ÿ’ž๐Ÿ’“๐Ÿ’—๐Ÿ’–โค๐Ÿ™

  63. Thank you! This practice is short and sweet but you know what? Your words of wisdom are more powerful than any poses could be! Thank you so much. They lift me up daily. Bests! ๐Ÿ’•

  64. So I'm following along with this month's yoga calendar… and this video was on it for yesterday. Weirdly enough, I didn't have a chance (I know bad excuse) to get on my mat yesterday and I had MAJOR self doubt while going along with my daily studies. I didn't even know what yesterday's video was until today and damn am I amazed. I'm astonished at how often your videos come JUST when I need them. Thank you so much Adriene for all you do for me and this entire community, you make such a positive difference in the lives of so many. ๐Ÿ™‚

  65. just finished running seven miles, this practice felt sooooo yummy after. So glad i decided to switch around day 19 and 18 in this month's rebirth calendar, doing what felt right for my body, pure perfection. find what feels good. Namaste!

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