WEBVTT 00:00:00.000 --> 00:00:00.690 - Hey everyone. 00:00:00.690 --> 00:00:02.600 Welcome to Yoga With Adriene. I'm Adriene. 00:00:02.600 --> 00:00:05.766 Today we have a quick little ditty to get the juices flowing. 00:00:05.766 --> 00:00:07.920 So this is a great thing to do first thing in the morning. 00:00:07.920 --> 00:00:09.480 This is also an awesome thing to do 00:00:09.480 --> 00:00:12.420 if you are at work and you need a quick little break 00:00:12.420 --> 00:00:15.030 or you're a student and you want to take a little study 00:00:15.030 --> 00:00:18.500 break or break from studying to get the juices flowing. 00:00:18.500 --> 00:00:21.310 This is also great if you're just needing a little 00:00:21.310 --> 00:00:24.030 creativity in your life or you're feeling a little anxious. 00:00:24.030 --> 00:00:27.433 So let's hop on the mat and get the juices flowing. 00:00:27.433 --> 00:00:30.775 (upbeat music) 00:00:38.856 --> 00:00:43.320 So let's begin today standing up nice and tall, 00:00:43.320 --> 00:00:46.030 feet hip width apart or flush together, you decide. 00:00:46.030 --> 00:00:48.360 But just mindful footing here. 00:00:48.360 --> 00:00:51.576 Stand up nice and tall and let's get a big stretch here, 00:00:51.576 --> 00:00:54.540 reaching up towards the sky, toes pointing forward. 00:00:54.540 --> 00:00:56.480 Take a big breath in. 00:00:56.480 --> 00:00:58.780 And then exhale, release it down. 00:00:58.780 --> 00:01:01.600 Interlace the fingertips behind the tail. 00:01:01.600 --> 00:01:04.690 Open your chest and again lift and lengthen up. 00:01:04.690 --> 00:01:06.600 Stretch up through the crown of the head, 00:01:06.600 --> 00:01:09.060 knuckles down towards the earth. 00:01:09.060 --> 00:01:12.390 And then release. Awesome. Then give yourself a big hug. 00:01:12.390 --> 00:01:14.520 Inhale, lift your heart. 00:01:14.520 --> 00:01:16.240 Lift your elbows. 00:01:16.240 --> 00:01:18.450 Exhale, release. 00:01:18.450 --> 00:01:19.840 And opposite arm on top this time. 00:01:19.840 --> 00:01:21.411 Give yourself a big hug. 00:01:21.411 --> 00:01:25.030 Inhale, lift your heart, elbows up. 00:01:25.030 --> 00:01:27.370 And then release. 00:01:27.370 --> 00:01:30.890 Awesome. Left hand. Excuse me, allergies. 00:01:30.890 --> 00:01:32.140 Left hand to the waistline. 00:01:32.140 --> 00:01:34.300 Right hand is gonna go up and over nice and easy, 00:01:34.300 --> 00:01:35.681 side body stretch. 00:01:35.681 --> 00:01:37.383 Inhale in. 00:01:37.383 --> 00:01:39.214 Exhale, release. 00:01:39.214 --> 00:01:40.760 And to the other side. 00:01:40.760 --> 00:01:44.332 Deep breathe in as you stretch. Inhale in. 00:01:44.332 --> 00:01:46.570 And exhale, release. 00:01:46.570 --> 00:01:49.630 Awesome. Woosh the arms forward, up and back. 00:01:49.630 --> 00:01:51.707 Big breath in. 00:01:51.707 --> 00:01:57.176 And exhale all the way down to a Forward Fold, Uttanasana. 00:01:57.176 --> 00:01:59.020 Toes are still pointing forward here. 00:01:59.020 --> 00:02:03.276 You might grab the elbows, rock a little side to side. 00:02:03.276 --> 00:02:06.578 Inhale, lift up to your flat back. 00:02:06.578 --> 00:02:09.380 And then exhale, release. 00:02:09.380 --> 00:02:10.560 Tuck the chin to the chest, 00:02:10.560 --> 00:02:12.310 bend the knees generously, my friends, 00:02:12.310 --> 00:02:15.960 and slowly roll it up, connecting with your breath. 00:02:15.960 --> 00:02:19.972 Making the most of your time here on the mat. 00:02:19.972 --> 00:02:21.190 And then we'll roll it up to 00:02:21.190 --> 00:02:25.030 Mountain and loop the shoulders forward, up and back. 00:02:25.030 --> 00:02:26.436 Check in with the neck. 00:02:26.436 --> 00:02:28.434 Check in with the pelvis. 00:02:28.434 --> 00:02:30.325 Lower back supported here. 00:02:30.325 --> 00:02:32.430 Big breath in. 00:02:32.430 --> 00:02:35.652 And big breath out. 00:02:35.652 --> 00:02:37.019 Awesome. 00:02:37.019 --> 00:02:41.258 We're gonna step the right foot forward and the left foot back. 00:02:41.258 --> 00:02:45.520 Coming into a Warrior II here, sinking into it with a 00:02:45.520 --> 00:02:47.870 mindfulness so if it's early early morning, 00:02:47.870 --> 00:02:49.790 and you haven't had your coffee yet 00:02:49.790 --> 00:02:51.100 or you haven't had your juice yet, 00:02:51.100 --> 00:02:55.200 just take her easy. Take it nice and slow. 00:02:55.200 --> 00:02:58.820 When you're ready, we'll slowly bend that front knee 00:02:58.820 --> 00:03:03.441 and begin to scoop the tailbone under, lift your heart. 00:03:03.441 --> 00:03:06.140 Find Warrior II, nice and strong. 00:03:06.140 --> 00:03:07.640 I can hear Benji in the background. 00:03:07.640 --> 00:03:10.200 Maybe you have your kids in the other room. 00:03:10.200 --> 00:03:11.620 Maybe there are other distractions 00:03:11.620 --> 00:03:13.890 and you're just breathing deep knowing that 00:03:13.890 --> 00:03:16.230 when you take this time for yourself, 00:03:16.230 --> 00:03:19.790 you're able to open yourself up to the ones you love, 00:03:19.790 --> 00:03:21.297 help others. 00:03:21.297 --> 00:03:23.200 One more breath here. You got it. 00:03:23.200 --> 00:03:25.740 Then reach the right fingertips forward, up and back, 00:03:25.740 --> 00:03:28.025 Peaceful Warrior. 00:03:28.025 --> 00:03:29.530 Inhale, open your heart. 00:03:29.530 --> 00:03:31.750 Sink deep into that front knee. 00:03:34.625 --> 00:03:36.880 Exhale, straighten the front leg. 00:03:36.880 --> 00:03:40.257 Slowly, we're gonna tip the right fingertips forward. 00:03:40.257 --> 00:03:45.153 Left hip goes back as we come into Trikonasana, Triangle Pose. 00:03:45.153 --> 00:03:47.164 Opening up through the chest. 00:03:47.164 --> 00:03:49.349 Left fingertips up towards the sky. 00:03:49.349 --> 00:03:54.150 Breath deep here, Triangle. Strong grounding in the legs. 00:03:54.150 --> 00:03:56.740 Inhale in, remember your neck. 00:03:56.740 --> 00:04:00.230 Right rib cage scoops up to get a little sunshine here. 00:04:00.230 --> 00:04:02.340 Deep breath in. 00:04:02.340 --> 00:04:03.740 And then exhale. 00:04:03.740 --> 00:04:06.780 We'll slowly bend that right knee, 00:04:06.780 --> 00:04:12.043 pivot everything down to a nice low lunge. 00:04:12.043 --> 00:04:13.700 Deep breath in. 00:04:13.700 --> 00:04:16.040 Long breath out. 00:04:16.040 --> 00:04:19.130 Awesome. Step that back foot up to meet the front, 00:04:19.130 --> 00:04:21.310 Forward Fold. 00:04:21.310 --> 00:04:23.680 Inhale, lift up halfway. 00:04:23.680 --> 00:04:25.310 And exhale, down you go. 00:04:25.310 --> 00:04:28.094 Repeating the roll up from before. 00:04:28.094 --> 00:04:30.903 Stacking the spine. 00:04:30.903 --> 00:04:33.750 And we'll roll it up to standing. 00:04:37.662 --> 00:04:39.530 Awesome, and now same thing on the other side. 00:04:39.530 --> 00:04:42.370 We're gonna step the left foot front, 00:04:42.370 --> 00:04:45.800 right foot back come into your Warrior II. 00:04:45.800 --> 00:04:48.450 If you're new to the practice, there's a Foundations of Yoga 00:04:48.450 --> 00:04:50.540 video for Warrior II you can check out. 00:04:50.540 --> 00:04:52.250 We breath deep in here. 00:04:52.250 --> 00:04:54.960 Sink down low. Take your time getting into it. 00:04:54.960 --> 00:04:58.460 Cultivating a worthy experience for yourself. 00:04:58.460 --> 00:05:01.760 So for me that means, really just breathing deep and 00:05:01.760 --> 00:05:06.300 noticing this body 00:05:06.300 --> 00:05:08.180 where it's at today or this morning, 00:05:08.180 --> 00:05:10.170 whenever you're practicing. 00:05:10.170 --> 00:05:12.650 Notice where you're at today. 00:05:12.650 --> 00:05:14.810 Kind of holding space for yourself here. 00:05:14.810 --> 00:05:17.930 Tuck the tailbone and lift your heart. 00:05:17.930 --> 00:05:19.305 And then Peaceful Warrior, 00:05:19.305 --> 00:05:21.440 we reach the left fingertips forward, up and back. 00:05:21.440 --> 00:05:23.420 The tendency here is to strain 00:05:23.420 --> 00:05:25.040 through that front leg which might feel good 00:05:25.040 --> 00:05:26.750 and you can do that, but otherwise, 00:05:26.750 --> 00:05:30.150 maybe we stay nice and bent in the front knee. 00:05:30.150 --> 00:05:31.994 Inhale in. 00:05:31.994 --> 00:05:33.540 Exhale. 00:05:33.540 --> 00:05:36.020 Trikonasana, straighten through the front leg, 00:05:36.020 --> 00:05:38.180 tipping the right hip point back. 00:05:38.180 --> 00:05:41.590 We come to teeter- totter in our Triangle here. 00:05:41.590 --> 00:05:43.460 That back thigh is spiraling in 00:05:43.460 --> 00:05:45.170 and out towards the back of the mat. 00:05:45.170 --> 00:05:47.020 If you want more of a core workout here, 00:05:47.020 --> 00:05:49.220 you can resist the urge to 00:05:49.220 --> 00:05:53.660 collapse onto your shin or the earth and hold strong. 00:05:53.660 --> 00:05:55.310 Big breaths here. You got it. 00:05:55.310 --> 00:05:57.794 Extension through the neck. 00:05:57.794 --> 00:06:00.260 One more big breath in and out. 00:06:03.976 --> 00:06:06.914 Awesome. Then soften through that left knee, 00:06:06.914 --> 00:06:11.272 pivot on the back foot and come to your low lunge. 00:06:13.056 --> 00:06:15.230 Inhale in. 00:06:15.230 --> 00:06:17.580 Exhale, this time plant the palms, 00:06:17.580 --> 00:06:21.188 step the left toes back, Downward Facing Dog. 00:06:21.188 --> 00:06:24.910 We gotta have one juicy Downward Facing Dog in here. 00:06:24.910 --> 00:06:27.705 Stretching out the back body, melting the heart. 00:06:27.705 --> 00:06:28.940 Work it out here. 00:06:28.940 --> 00:06:32.252 And then eventually come to a place of stillness. 00:06:40.028 --> 00:06:42.920 Then when you feel satisfied, we'll walk the palms, 00:06:42.920 --> 00:06:45.889 the hands back up towards the toes. 00:06:45.889 --> 00:06:47.120 Once again, inhale, 00:06:47.120 --> 00:06:49.380 lift to that flat back, my friends. 00:06:49.380 --> 00:06:52.104 And exhale, fold. 00:06:52.104 --> 00:06:54.610 And we roll it up. 00:06:56.013 --> 00:06:58.050 Rolling all the way up to standing. 00:06:58.050 --> 00:07:00.040 Taking your time. 00:07:02.145 --> 00:07:03.380 Pressing into the feet. 00:07:03.380 --> 00:07:07.500 Inhale, reach the arms up and overhead. 00:07:08.982 --> 00:07:10.460 Take your gaze all the way up. 00:07:10.460 --> 00:07:14.504 Fill with energy, with love, with gratitude. 00:07:14.504 --> 00:07:17.900 And then you can use your exhale. 00:07:17.900 --> 00:07:18.890 You can move in your own time 00:07:18.890 --> 00:07:20.600 to bring the palms back to the heart. 00:07:20.600 --> 00:07:23.727 Just whenever you're ready. 00:07:23.727 --> 00:07:25.713 Cool. 00:07:25.713 --> 00:07:27.320 If you're practicing this in the morning, 00:07:27.320 --> 00:07:29.450 maybe you're like, crack your knuckles, 00:07:29.450 --> 00:07:31.960 ready to go. Take care of business. 00:07:31.960 --> 00:07:35.327 If you have a little more time, you might use this time here 00:07:35.327 --> 00:07:39.170 to practice a balancing pose or maybe you want to do some 00:07:39.170 --> 00:07:41.660 jumping jacks or some bunny hops. 00:07:41.660 --> 00:07:43.100 Or if you want to work on your core, 00:07:43.100 --> 00:07:45.750 maybe you do some Side Plank. 00:07:45.750 --> 00:07:47.330 Again, if you're really busy 00:07:47.330 --> 00:07:49.140 and that's all the time you have for today, 00:07:49.140 --> 00:07:51.050 take a second here, just a quiet moment to 00:07:51.050 --> 00:07:53.970 bow your head to your hands or your head to your heart. 00:07:56.737 --> 00:07:58.910 And I will pass the torch onto you. 00:07:58.910 --> 00:07:59.930 Take it away from here. 00:07:59.930 --> 00:08:01.820 Have an awesome day, rest of the day, 00:08:01.820 --> 00:08:03.120 wherever you are. 00:08:03.120 --> 00:08:05.171 Free Yoga videos every Wednesday. 00:08:05.171 --> 00:08:06.140 Take good care, everyone. 00:08:06.140 --> 00:08:08.379 I'm gonna practice some more myself. 00:08:13.469 --> 00:08:17.973 (upbeat music)