WEBVTT

00:00:00.320 --> 00:00:02.000
- Good morning,
my darling friends.

00:00:02.000 --> 00:00:03.750
Welcome to Yoga With Adriene.

00:00:03.750 --> 00:00:06.240
I'm Adriene,
Benji's over here,

00:00:06.240 --> 00:00:11.060
and we have a super sweet
swift morning yoga for you.

00:00:11.060 --> 00:00:13.710
This is a quickie,
so hop into something comfy,

00:00:13.710 --> 00:00:15.571
and let's get started.

00:00:15.571 --> 00:00:19.047
(upbeat music)

00:00:28.350 --> 00:00:30.570
Alright, let's start in a seat.

00:00:30.570 --> 00:00:33.940
You can come on down to
the ground nice and slow.

00:00:33.940 --> 00:00:36.743
You can start kneeling if 
that feels good in your body,

00:00:36.743 --> 00:00:40.139
or you can start 
seated cross-legged

00:00:40.139 --> 00:00:44.773
on a block or a blanket,
or just on the floor.

00:00:44.773 --> 00:00:49.165
We won't be here long,
just taking a moment to

00:00:49.165 --> 00:00:51.950
tune in to the 
sound of your breath.

00:00:51.950 --> 00:00:54.570
So as you get settled in,

00:00:54.570 --> 00:00:58.170
relax your shoulders,
close your eyes.

00:00:58.170 --> 00:01:03.013
Chances are you are still a
little sleepy, and that is okay.

00:01:06.500 --> 00:01:09.280
Gently begin to
deepen your breath.

00:01:13.120 --> 00:01:16.062
Softening any area of the body

00:01:16.062 --> 00:01:20.310
where you maybe feel
like you're gripping,

00:01:20.310 --> 00:01:23.806
or holding some tension.

00:01:29.510 --> 00:01:32.328
Softening the
areas that are tight.

00:01:34.690 --> 00:01:38.530
Literally, and perhaps
even metaphorically here

00:01:38.530 --> 00:01:41.820
as we begin the day

00:01:43.620 --> 00:01:45.505
with intention.

00:01:49.700 --> 00:01:52.151
Draw the hands
together at your heart.

00:01:53.280 --> 00:01:55.115
Inhale in deeply.

00:01:56.350 --> 00:01:59.263
As you exhale, 
bow the head to your hands,

00:01:59.263 --> 00:02:01.937
and you can set a little word,

00:02:01.937 --> 00:02:03.970
like one word intention here,

00:02:03.970 --> 00:02:07.807
just to carry with
you throughout this

00:02:10.570 --> 00:02:12.720
quick practice.

00:02:16.780 --> 00:02:18.586
Anything at all.

00:02:21.490 --> 00:02:23.854
I'm choosing the word love.

00:02:27.210 --> 00:02:28.970
And then take a deep breath in.

00:02:28.970 --> 00:02:30.743
Carry that word with you.

00:02:31.830 --> 00:02:33.675
As you exhale, open the eyes,

00:02:33.675 --> 00:02:36.900
and come forward onto all fours.

00:02:36.900 --> 00:02:41.095
Spread the fingertips,
press into the tops of the feet.

00:02:42.450 --> 00:02:45.450
Drop the belly, 
inhale, look forward.

00:02:45.450 --> 00:02:48.198
Big stretch in the
front body as you open.

00:02:49.230 --> 00:02:51.540
And then exhale, round through,

00:02:51.540 --> 00:02:55.560
big stretch in the
back body as you open.

00:02:57.940 --> 00:03:00.180
Good, inhale, drop the belly.

00:03:00.180 --> 00:03:03.163
Open, stretch the front body.

00:03:04.470 --> 00:03:08.520
Exhale, round through,
open the back body.

00:03:08.520 --> 00:03:10.537
Feel that stretch.

00:03:12.010 --> 00:03:13.581
Inhale, drop the belly.

00:03:13.581 --> 00:03:17.663
Let your heart
energy just open forward.

00:03:18.740 --> 00:03:21.870
Good, and then exhale,
round through,

00:03:21.870 --> 00:03:24.733
chin to chest, navel draws up.

00:03:25.930 --> 00:03:28.470
Good, inhale to a
nice neutral spine now.

00:03:28.470 --> 00:03:31.060
Walk the hands a
little bit forward.

00:03:31.060 --> 00:03:33.490
Curl the toes under,
take a deep breath in,

00:03:33.490 --> 00:03:34.660
claw through the fingertips.

00:03:34.660 --> 00:03:40.310
As you exhale, slowly, slowly,
peel the hips up high.

00:03:40.310 --> 00:03:43.116
Send them back,
Downward Facing Dog.

00:03:44.490 --> 00:03:48.560
Close your eyes here,
or soften your gaze,

00:03:48.560 --> 00:03:52.000
as you begin to bend one
knee and then the other,

00:03:52.000 --> 00:03:54.787
stretching through the feet,

00:03:56.530 --> 00:03:58.407
the ankles.

00:03:59.330 --> 00:04:04.800
Breathing deep as you feel
that stretch through the calves,

00:04:04.800 --> 00:04:10.091
up through the back of the knee,
the hamstrings, and the hips.

00:04:12.100 --> 00:04:16.483
Your hand-to-earth connection
here strong, reinforce it now.

00:04:17.640 --> 00:04:19.380
Good, take one
more deep breath in.

00:04:19.380 --> 00:04:22.770
And as you exhale,
come to stillness now.

00:04:22.770 --> 00:04:26.530
Tuck the chin slightly,
hug the low ribs in and up.

00:04:26.530 --> 00:04:28.871
Feel your core connection.

00:04:30.240 --> 00:04:32.382
Nice, keep breathing here.

00:04:36.465 --> 00:04:39.840
And then slowly allow
the knees to descend.

00:04:39.840 --> 00:04:41.270
They kiss the earth.

00:04:41.270 --> 00:04:43.850
We walk them out as
wide as the yoga mat,

00:04:43.850 --> 00:04:45.780
and then send the hips back.

00:04:45.780 --> 00:04:47.640
Extended Child's Pose.

00:04:47.640 --> 00:04:50.200
You can take
different arm variations here

00:04:50.200 --> 00:04:52.440
if you're ready for it.

00:04:52.440 --> 00:04:54.580
Start to activate the arms

00:04:54.580 --> 00:04:58.160
maybe by lifting the palms,
nice active arms.

00:04:58.160 --> 00:05:00.490
And if you're feeling softer,

00:05:00.490 --> 00:05:03.650
and want to ease into
the day a little more,

00:05:03.650 --> 00:05:06.803
maybe taking the palms
together and up behind the head.

00:05:07.770 --> 00:05:09.748
Bending at the elbows.

00:05:12.020 --> 00:05:13.400
Soften through your jaw.

00:05:13.400 --> 00:05:15.923
Continue to gently
deepen your breath.

00:05:16.940 --> 00:05:20.120
Connecting to your breath,

00:05:21.910 --> 00:05:24.361
connecting to your source,

00:05:26.160 --> 00:05:28.521
connecting to yourself.

00:05:34.970 --> 00:05:36.690
One last cycle of breath here.

00:05:36.690 --> 00:05:38.156
Maybe you soften
through the jaw.

00:05:38.156 --> 00:05:43.150
Maybe you rock the forehead,
gently massaging it on the mat

00:05:43.150 --> 00:05:46.242
if that's available to you.

00:05:47.540 --> 00:05:49.630
Sweet, and then slow and steady,

00:05:49.630 --> 00:05:51.751
let's come back up to all fours.

00:05:52.910 --> 00:05:55.880
Walk the knees underneath
the hips, curl the toes under.

00:05:55.880 --> 00:05:56.780
When you're ready,

00:05:56.780 --> 00:06:00.283
peel the hips up high and
back again, Downward Facing Dog.

00:06:01.420 --> 00:06:03.820
This time, 
anchor through the left heel,

00:06:03.820 --> 00:06:05.870
and slowly on your next inhale,

00:06:05.870 --> 00:06:08.653
lift the right leg up high,
Three-Legged Dog.

00:06:10.230 --> 00:06:13.120
Press into both palms evenly.

00:06:13.120 --> 00:06:16.530
Hug the low ribs in,
feel that core connection.

00:06:16.530 --> 00:06:18.413
Let the left heel get heavy.

00:06:18.413 --> 00:06:21.720
Make sure you're not
holding or gripping in the neck.

00:06:21.720 --> 00:06:24.115
Think of this long line
from the crown of the head

00:06:24.115 --> 00:06:26.420
to the tip of the tailbone.

00:06:26.420 --> 00:06:30.253
Lots of integrity in the spine,

00:06:30.971 --> 00:06:33.020
in your posture.

00:06:33.020 --> 00:06:35.600
Dial the right toes down here.

00:06:35.600 --> 00:06:38.440
Lift the right heel
up just a little more.

00:06:38.440 --> 00:06:39.980
Inhale in deeply.

00:06:39.980 --> 00:06:41.561
Then exhale,
bend the right knee,

00:06:41.561 --> 00:06:43.660
and start to open
up through the hips.

00:06:43.660 --> 00:06:46.700
Stacking the right hip
over the left.

00:06:46.700 --> 00:06:49.080
Breathing deep here.

00:06:49.080 --> 00:06:51.161
Now try to draw
your right shoulder back

00:06:51.161 --> 00:06:52.380
in line with your left.

00:06:52.380 --> 00:06:54.530
So we're just
opening up through the hips,

00:06:54.530 --> 00:06:57.580
getting a beautiful
twist in the spine.

00:06:57.580 --> 00:07:00.170
Take one more
breath here, you got this.

00:07:00.170 --> 00:07:03.140
And then exhale,
slow and steady,

00:07:03.140 --> 00:07:06.430
lower back down all
the way to the knees.

00:07:06.430 --> 00:07:08.740
Walk the hands
now all the way back

00:07:08.740 --> 00:07:12.070
to the tops of the thighs,
and come to sit on the heels.

00:07:12.070 --> 00:07:15.400
Big stretch for the feet here,
preparing you for the day.

00:07:15.400 --> 00:07:19.010
Inhale in, sit up nice and tall.

00:07:19.010 --> 00:07:21.620
Exhale, relax the shoulders.

00:07:21.620 --> 00:07:23.870
Great, interlace
the fingertips now,

00:07:23.870 --> 00:07:26.570
here in a little prayer.

00:07:26.570 --> 00:07:31.570
And we're just gonna
draw circles one way,

00:07:33.300 --> 00:07:35.005
and then the other.

00:07:36.310 --> 00:07:38.180
And now a little wave.

00:07:40.370 --> 00:07:42.293
Just let this,

00:07:43.180 --> 00:07:46.780
maybe invites you to
lift the corners of the mouth

00:07:46.780 --> 00:07:49.430
a little bit, let it,
if not, don't worry.

00:07:50.930 --> 00:07:52.800
Alright, now
press the palms out.

00:07:52.800 --> 00:07:55.643
Keep the shoulders relaxed,
inhale in.

00:07:57.030 --> 00:07:58.353
Exhale out.

00:07:59.300 --> 00:08:01.950
Release the bind,
come back to all fours.

00:08:01.950 --> 00:08:04.830
Let's send the
hips up high and back.

00:08:04.830 --> 00:08:08.240
So balancing the left and
the right side of the body here.

00:08:08.240 --> 00:08:11.940
Tuck the chin,
hug the low ribs in.

00:08:11.940 --> 00:08:13.188
Feel that core connection,

00:08:13.188 --> 00:08:14.990
anchor through the
right heel this time.

00:08:14.990 --> 00:08:17.450
As you inhale, 
lift the left leg up high.

00:08:18.570 --> 00:08:21.900
Press into both palms evenly.

00:08:21.900 --> 00:08:25.139
Keep that low
rib cage hugging in.

00:08:26.300 --> 00:08:30.060
Dial the left toes down,
engaging the muscles,

00:08:30.060 --> 00:08:34.761
strong arms, strong legs,
strong glutes, strong core.

00:08:35.980 --> 00:08:37.175
Remember the neck here,

00:08:37.175 --> 00:08:39.710
paying attention 
to your posture.

00:08:39.710 --> 00:08:41.547
Take a deep breath in.

00:08:42.411 --> 00:08:43.510
And on the exhale,

00:08:43.510 --> 00:08:46.700
we start to bend the
knee and open it up.

00:08:46.700 --> 00:08:48.770
Stacking the hips.

00:08:48.770 --> 00:08:50.250
Again, right heel heavy.

00:08:50.250 --> 00:08:52.587
You got this, keep breathing.

00:08:55.450 --> 00:08:59.050
Dropping the left shoulder
in line with the right here

00:08:59.050 --> 00:09:01.570
for one final breath cycle.

00:09:01.570 --> 00:09:03.820
Waking up the whole body,

00:09:04.745 --> 00:09:06.900
waking up the spirit.

00:09:06.900 --> 00:09:09.883
Good, and then slow
and steady, release it.

00:09:09.883 --> 00:09:12.140
Come all the way
back down to the knees.

00:09:12.140 --> 00:09:15.440
Walk the knees up
close to the wrists,

00:09:15.440 --> 00:09:17.710
and then cross one
ankle over the other.

00:09:17.710 --> 00:09:21.284
As you come through to a seat,
the palms come to the knees,

00:09:21.284 --> 00:09:24.227
and right away,
we find Sukhasana.

00:09:25.610 --> 00:09:28.480
Head over heart,
heart over pelvis.

00:09:28.480 --> 00:09:29.760
Shoulders relaxed.

00:09:29.760 --> 00:09:31.432
You can soften your gaze here,

00:09:31.432 --> 00:09:35.218
or close your eyes
in this meditation

00:09:36.240 --> 00:09:37.942
posture.

00:09:38.700 --> 00:09:40.750
Find a gentle
lift in your chest.

00:09:40.750 --> 00:09:42.457
Take a deep breath in.

00:09:44.490 --> 00:09:46.414
And a long breath out.

00:09:47.480 --> 00:09:48.980
Notice how you feel.

00:09:55.520 --> 00:09:58.453
Circle back to the
word that you chose.

00:09:59.750 --> 00:10:01.928
Notice how it makes you feel.

00:10:06.260 --> 00:10:07.685
Sit up a little taller.

00:10:07.685 --> 00:10:10.128
Inhale lots of love in.

00:10:11.550 --> 00:10:15.582
And as you exhale, lots of
love out, palms come together.

00:10:16.980 --> 00:10:19.490
Sternum lifting to thumbs.

00:10:20.640 --> 00:10:22.970
If you have a little time,
maybe you sit here

00:10:22.970 --> 00:10:25.826
for a couple quiet
moments in meditation.

00:10:26.740 --> 00:10:29.680
And if not, 
take this mindfulness,

00:10:29.680 --> 00:10:31.758
this awareness of your breath,

00:10:31.758 --> 00:10:34.072
and maybe the word
you chose with you

00:10:34.750 --> 00:10:36.955
on into the rest of your day.

00:10:38.510 --> 00:10:40.556
Have a beautiful one, thank you.

00:10:41.390 --> 00:10:42.451
Namaste.

00:10:44.506 --> 00:10:47.802
(upbeat music)