WEBVTT 00:00:00.103 --> 00:00:02.760 - Hello everyone, welcome to Yoga With Adriene. 00:00:02.760 --> 00:00:03.800 Thank you for being here. 00:00:03.800 --> 00:00:07.520 Per your request, we have a short wake up video. 00:00:07.520 --> 00:00:11.280 And I'm delighted because this isn't just mindless stretching. 00:00:11.280 --> 00:00:12.800 This is something to kind of 00:00:12.800 --> 00:00:18.200 wake up the spirit and the emotional side, 00:00:18.200 --> 00:00:22.120 mental side, too, not just our muscles. 00:00:22.120 --> 00:00:25.026 So hop into something comfy and let's get started. 00:00:25.026 --> 00:00:28.555 (upbeat music) 00:00:37.640 --> 00:00:39.960 Alright, come on down to the ground. 00:00:39.960 --> 00:00:41.880 We're gonna actually start 00:00:41.880 --> 00:00:45.869 in a cross-legged seat in the middle of the mat. 00:00:47.080 --> 00:00:48.800 Just bring the palms to the knees, 00:00:48.800 --> 00:00:50.240 sit up nice and tall, 00:00:50.240 --> 00:00:54.960 take a deep breath in and lift your chest up towards the sky. 00:00:54.960 --> 00:00:58.280 Gently lift your chin and your nose. 00:00:58.280 --> 00:01:00.752 Careful not to crunch in the back of the neck. 00:01:01.790 --> 00:01:04.920 And then round through the spine. 00:01:04.920 --> 00:01:08.520 Breathe out, draw the chin to the chest. 00:01:08.520 --> 00:01:11.813 Just catch a little weight in the palms here. 00:01:13.560 --> 00:01:18.773 And again, inhale, lifting the chest, sitting up nice and tall. 00:01:20.440 --> 00:01:23.920 And then exhale, rounding through the spine, 00:01:23.920 --> 00:01:26.800 chin to chest. 00:01:26.800 --> 00:01:31.516 Pressing the palms into the kneecaps, or pulling. 00:01:32.520 --> 00:01:34.360 Just want to get a little bit of traction there. 00:01:34.360 --> 00:01:37.155 One more time, inhale, lift. 00:01:39.290 --> 00:01:43.171 And exhale, round. 00:01:45.000 --> 00:01:47.160 Good, now inhale, come to center. 00:01:47.160 --> 00:01:50.510 Let's bring the palms together in Anjuli Mudra. 00:01:50.510 --> 00:01:54.000 Can close your eyes here. 00:01:54.000 --> 00:01:55.440 Or soften your gaze. 00:01:55.440 --> 00:01:57.000 Take a deep, deep, deep, 00:01:57.000 --> 00:02:01.840 deepest breath you've taken all morning, all day, in. 00:02:01.840 --> 00:02:05.480 And this time as you exhale, slow everything down. 00:02:05.480 --> 00:02:06.480 Drop the shoulders. 00:02:06.480 --> 00:02:10.103 See if you can extend your exhale. 00:02:12.600 --> 00:02:16.128 And again, inhale in deeply. 00:02:19.760 --> 00:02:24.160 And exhale, extending that exhalation, 00:02:24.160 --> 00:02:28.367 making it longer than the inhale. 00:02:30.680 --> 00:02:35.334 One more time, just a nice, full, conscious breath. 00:02:36.360 --> 00:02:40.448 Waking up our spirit, that connection 00:02:42.163 --> 00:02:44.440 to spirit with the breath. 00:02:44.440 --> 00:02:48.911 And exhale, long and slow. 00:02:53.000 --> 00:02:56.000 Great, if you like, you can set a little intention here. 00:02:56.000 --> 00:02:59.760 Maybe it's just one word or it's a sentence. 00:03:03.176 --> 00:03:05.480 And just trust, maybe the first thing that came up, 00:03:05.480 --> 00:03:08.192 maybe trust that that's it. 00:03:11.840 --> 00:03:14.000 Great, bat the eyelashes open. 00:03:14.000 --> 00:03:15.440 We're gonna start to rub the palms. 00:03:15.440 --> 00:03:18.220 Benji has come front and center now. 00:03:18.220 --> 00:03:19.960 (laughs) Benji, you wanna come over here? 00:03:19.960 --> 00:03:21.600 Come here! Go lay down over here. 00:03:21.600 --> 00:03:25.737 Rub the palms together, start to deepen your breath. 00:03:27.480 --> 00:03:28.240 And then when you're ready, 00:03:28.240 --> 00:03:31.071 we're gonna come forward onto all fours. 00:03:32.680 --> 00:03:34.840 Curl the toes under and 00:03:34.840 --> 00:03:38.640 slowly peel the hips up to a Downward Facing Dog. 00:03:38.640 --> 00:03:42.580 Now let this be a fluid dog. 00:03:42.580 --> 00:03:45.480 (laughs) So bend at the knees, 00:03:45.480 --> 00:03:48.240 shift your weight from left to right in the shoulders, 00:03:48.240 --> 00:03:50.720 feel a stretch in that side body. 00:03:50.720 --> 00:03:53.581 You can nod the head a little yes. 00:03:54.700 --> 00:03:57.821 And then slowly, no. 00:03:59.760 --> 00:04:01.920 Deep breath in. 00:04:01.920 --> 00:04:03.000 And as you exhale, 00:04:03.000 --> 00:04:06.440 walk the hands all the way up to the front edge of the mat, 00:04:06.440 --> 00:04:08.400 feet hip width apart. 00:04:08.400 --> 00:04:11.080 Let the weight of your head hang over, 00:04:11.080 --> 00:04:15.240 bend your knees slightly or maybe generously here 00:04:15.240 --> 00:04:20.040 depending on how you're feeling in your low back. 00:04:20.040 --> 00:04:22.720 This time as you inhale, see if you can listen to the 00:04:22.720 --> 00:04:26.214 sound of your breath as you breathe in. 00:04:28.090 --> 00:04:32.472 And listen to the sound of your breath as you breathe out. 00:04:34.680 --> 00:04:37.160 Ground through all four corners of the feet. 00:04:37.160 --> 00:04:39.720 Slowly start to roll up with bent knees, 00:04:39.720 --> 00:04:43.480 stacking the spine one vertebra at a time. 00:04:43.480 --> 00:04:47.720 You're gonna roll up to standing, Mountain Pose. 00:04:47.720 --> 00:04:49.880 Loop the shoulders forward, up and back. 00:04:49.880 --> 00:04:51.320 Stand up nice and tall. 00:04:51.320 --> 00:04:52.720 Take a deep breath in as you 00:04:52.720 --> 00:04:54.040 lengthen through the crown of the head. 00:04:54.040 --> 00:04:55.480 Then you're just gonna go right back down, 00:04:55.480 --> 00:04:58.080 starting with the chin to the chest. 00:04:58.080 --> 00:05:00.400 A slow roll down of the spine, 00:05:00.400 --> 00:05:01.320 and see if you can really 00:05:01.320 --> 00:05:06.220 articulate through the vertebra here. 00:05:06.220 --> 00:05:08.480 And then eventually we'll release, 00:05:08.480 --> 00:05:13.440 come all the way back down to your Forward Fold. 00:05:13.440 --> 00:05:17.480 Lovely, from here, walk the feet a little closer together, 00:05:17.480 --> 00:05:19.160 then step your right foot back 00:05:19.160 --> 00:05:22.240 and lower your right knee to the ground. 00:05:22.240 --> 00:05:24.440 Beautiful, from here, palms come together, 00:05:24.440 --> 00:05:28.840 Anjuli Mudra once again, we inhale in. 00:05:28.840 --> 00:05:31.720 Exhale, relax the shoulders, breathe here. 00:05:31.720 --> 00:05:36.480 Whoa, find your core. (laughs) Inhale in again. 00:05:36.480 --> 00:05:38.760 Exhale, you're gonna straighten your front leg, 00:05:38.760 --> 00:05:43.360 but keep your front foot on the ground if you can. 00:05:43.360 --> 00:05:46.800 Breathing in here, feeling that deep stretch in the right quad. 00:05:46.800 --> 00:05:48.400 If you're not feeling it, 00:05:48.400 --> 00:05:50.360 lengthen your tailbone down 00:05:50.360 --> 00:05:53.520 towards the ground just a little bit. 00:05:53.520 --> 00:05:55.320 Good, inhale in. 00:05:55.320 --> 00:05:57.960 Exhale, come all the way back into your lunge. 00:05:57.960 --> 00:06:01.520 We're gonna come to Downward Facing Dog. 00:06:01.520 --> 00:06:03.960 You're gonna bump the hips to the left 00:06:03.960 --> 00:06:08.560 and then take your gaze and look towards your left hip. 00:06:08.560 --> 00:06:12.920 Press into your right palm and then switch to the other side, 00:06:12.920 --> 00:06:16.440 bump the hips to the right, turn to look towards your 00:06:16.440 --> 00:06:19.675 right hip and press into your left palm. 00:06:21.280 --> 00:06:23.440 Great, bring it back to center. 00:06:23.440 --> 00:06:24.960 Palms press into the earth, 00:06:24.960 --> 00:06:27.960 curl the toes under and we lift the hips up high and back, 00:06:27.960 --> 00:06:29.958 Downward Facing Dog. 00:06:31.360 --> 00:06:34.200 From here we step the right foot up into the lunge, 00:06:34.200 --> 00:06:36.600 lower the left knee. 00:06:36.600 --> 00:06:38.320 Gather that connection to your core, 00:06:38.320 --> 00:06:40.760 inner thighs squeeze in towards the midline, 00:06:40.760 --> 00:06:44.960 and we rise up, palms together, Anjuli Mudra. 00:06:44.960 --> 00:06:47.640 Keep the front knee bent here at first as we lift the chest, 00:06:47.640 --> 00:06:48.960 find length in the spine, 00:06:48.960 --> 00:06:53.139 feel that stretch through the psoas here, 00:06:56.078 --> 00:06:58.080 hip flexor. 00:06:58.960 --> 00:07:01.960 Nice, and then slow and steady, keep that core connection, 00:07:01.960 --> 00:07:05.470 you're gonna slowly just lift up through the heart 00:07:05.470 --> 00:07:08.360 and straighten that front leg. 00:07:08.360 --> 00:07:12.280 Try to press down through your right big toe mound. 00:07:12.280 --> 00:07:14.920 Feel this connection to your quad. 00:07:14.920 --> 00:07:17.000 Turn that left glute on. 00:07:17.000 --> 00:07:19.730 And just notice if your hips feel like they're 00:07:19.730 --> 00:07:21.880 in two different planes of space here. 00:07:21.880 --> 00:07:25.520 Pull the right hip crease back 00:07:25.520 --> 00:07:29.320 and lengthen the tailbone down to level it out just a bit. 00:07:32.180 --> 00:07:34.680 Ooh, alright, inhale in. 00:07:34.680 --> 00:07:36.720 Exhale, come forward. 00:07:36.720 --> 00:07:40.920 Plant the palms, and we'll come to all fours. 00:07:40.920 --> 00:07:43.400 From here, you're gonna walk the knees together. 00:07:43.400 --> 00:07:45.960 Lift the ankles up and you can cross them if you like, 00:07:45.960 --> 00:07:48.160 or not, just squeeze the arches together. 00:07:48.160 --> 00:07:49.680 Inhale in, look forward. 00:07:49.680 --> 00:07:52.140 Exhale, you're gonna bend the elbows halfway, 00:07:52.140 --> 00:07:54.400 and then press back up, just three of these. 00:07:54.400 --> 00:07:57.080 Nice and slow with control. Focus on the quality. 00:07:57.080 --> 00:07:59.480 A little half push-up. 00:07:59.480 --> 00:08:00.920 Half-half push-up. 00:08:00.920 --> 00:08:02.775 And last one. 00:08:04.320 --> 00:08:05.470 Beautiful. On your next one, 00:08:05.470 --> 00:08:07.480 come all the way down to the ground. 00:08:07.480 --> 00:08:10.040 Press the tops of the feet into the earth. 00:08:10.040 --> 00:08:13.680 Inhale, reach the fingertips forward. 00:08:13.680 --> 00:08:15.000 Exhale, send them back. 00:08:15.000 --> 00:08:18.600 Heart is lifted, shoulders are lifted, gaze is down. 00:08:18.600 --> 00:08:21.440 Inhale to reach forward. 00:08:21.440 --> 00:08:22.760 Exhale to send it back. 00:08:22.760 --> 00:08:25.000 Press into the pubic bone. 00:08:25.000 --> 00:08:27.880 One more time, inhale to reach forward. 00:08:27.880 --> 00:08:30.309 Exhale to send it back. 00:08:30.309 --> 00:08:32.880 Now bring the hands underneath the shoulders. 00:08:32.880 --> 00:08:34.680 Squeeze the elbows in the side body. 00:08:34.680 --> 00:08:37.720 Inhale, lift the chest up for Cobra. 00:08:37.720 --> 00:08:41.600 Exhale, release everything down. 00:08:41.600 --> 00:08:44.600 Great, from here press back up to all fours. 00:08:44.600 --> 00:08:46.840 And your choice, you can walk the knees together 00:08:46.840 --> 00:08:50.560 or keep them wide for Child's Pose. 00:08:50.560 --> 00:08:54.080 So, Balasana or Extended Child's Pose. 00:08:54.080 --> 00:08:57.000 Round the shoulders in. 00:08:57.000 --> 00:09:01.706 Connect back to your intention and the sound of your breath. 00:09:03.400 --> 00:09:06.235 Inhaling, feeling the expansion 00:09:06.235 --> 00:09:09.402 of that breath in internally. 00:09:12.200 --> 00:09:15.640 And exhaling, feeling that 00:09:15.640 --> 00:09:19.985 ability to soften as well and surrender. 00:09:22.120 --> 00:09:25.450 Couple more breaths just like that. 00:09:36.920 --> 00:09:40.169 And then slowly roll it up. 00:09:41.600 --> 00:09:45.000 And if your knees are not wide here in Extended Child's Pose, 00:09:45.000 --> 00:09:47.040 go ahead and widen them now. 00:09:47.040 --> 00:09:48.760 We're gonna bring the palms forward, 00:09:48.760 --> 00:09:52.200 but with the fingertips facing inward. 00:09:52.200 --> 00:09:53.800 So kind of like Lion's Pose, 00:09:53.800 --> 00:09:57.160 but we're coming up onto all fours. 00:09:57.160 --> 00:09:58.458 Great, and then we're just gonna take it in 00:09:58.458 --> 00:10:02.730 some gentle circles one way, and then the other. 00:10:02.730 --> 00:10:06.320 And as you do this move gently and sweetly, 00:10:06.320 --> 00:10:10.371 don't press or force anything. 00:10:11.360 --> 00:10:14.515 Reverse the circle if you haven't already. 00:10:21.060 --> 00:10:23.080 And then we'll release that. 00:10:23.080 --> 00:10:26.720 Palms come back to the mat, fingertips forward. 00:10:26.720 --> 00:10:28.040 Walk the knees underneath the hips, 00:10:28.040 --> 00:10:29.280 curl the toes under, 00:10:29.280 --> 00:10:31.000 and send the hips up high and back, 00:10:31.000 --> 00:10:34.760 Downward Facing Dog once again. 00:10:34.760 --> 00:10:36.400 Inhale in. 00:10:36.400 --> 00:10:37.600 Lift both heels. 00:10:37.600 --> 00:10:40.120 Come up onto the tippy-tip toes. 00:10:40.120 --> 00:10:42.880 Exhale, drop the heels slowly and with control. 00:10:42.880 --> 00:10:43.960 Almost like you're reaching 00:10:43.960 --> 00:10:46.880 rather than just dropping and letting gravity do the work. 00:10:46.880 --> 00:10:50.840 Again, inhale, lift up as high as you can go. 00:10:50.840 --> 00:10:54.197 Exhale, reach down and back. 00:10:55.000 --> 00:10:57.059 Inhale, lift up. 00:10:58.240 --> 00:11:01.800 And exhale, reach down and back. 00:11:01.800 --> 00:11:02.920 Awesome. 00:11:02.920 --> 00:11:05.800 Slowly lower the knees, back to the mat. 00:11:05.800 --> 00:11:08.360 Cross the ankles once again here. 00:11:08.360 --> 00:11:10.040 And we're gonna slide back 00:11:10.040 --> 00:11:14.240 through to our cross-legged seat where we began. 00:11:14.240 --> 00:11:15.880 Take a twist to the left, 00:11:15.880 --> 00:11:17.960 right hand comes to the left palm. 00:11:17.960 --> 00:11:21.384 Sit up nice and tall, breathe in. 00:11:23.120 --> 00:11:24.785 Breathe out. 00:11:25.760 --> 00:11:28.208 And then a twist to the right. 00:11:29.560 --> 00:11:33.447 Lengthening through the spine, breathe in deeply. 00:11:35.840 --> 00:11:38.327 And breathe out. 00:11:40.560 --> 00:11:43.680 Great, then sit up nice and tall, come back to center. 00:11:43.680 --> 00:11:47.330 We're gonna end with a little energizing 00:11:47.330 --> 00:11:49.600 breath pattern. 00:11:49.600 --> 00:11:50.400 So you're gonna bring your 00:11:50.400 --> 00:11:53.000 fingertips to your shoulders here, 00:11:53.000 --> 00:11:54.660 sit up nice and tall. 00:11:54.660 --> 00:11:56.520 I've said that a million times, but sit up tall. 00:11:56.520 --> 00:11:58.320 So if you're tired, we tend to collapse, 00:11:58.320 --> 00:12:01.880 so we can start to use these practices to slowly find that 00:12:01.880 --> 00:12:06.520 posture that I know we all desire to maintain. 00:12:06.520 --> 00:12:08.680 Alright, hug the low ribs in for a little support. 00:12:08.680 --> 00:12:10.600 And for just 20 seconds here, 00:12:10.600 --> 00:12:13.960 we're gonna start a little movement left to right. 00:12:13.960 --> 00:12:18.400 Find what feels good, pace-wise, rhythm-wise. 00:12:18.400 --> 00:12:20.840 And find what feels good with your breath. 00:12:20.840 --> 00:12:22.320 Maybe it's short and sharp. 00:12:22.320 --> 00:12:25.158 Maybe it's long and smooth. 00:12:35.000 --> 00:12:38.581 Hopefully by now you're in a groove. 00:12:39.800 --> 00:12:43.510 Keep both sits bones rooted to the mat for 00:12:43.510 --> 00:12:45.560 five, 00:12:45.560 --> 00:12:48.150 four, 00:12:48.150 --> 00:12:50.649 three, whoo. 00:12:50.649 --> 00:12:53.080 Two, and one. 00:12:53.080 --> 00:12:57.120 Release the arms, reach all the way up towards the sky. 00:12:57.120 --> 00:13:01.920 Palms come together and slide down into home base. 00:13:01.920 --> 00:13:03.360 Anjali Mudra. 00:13:03.360 --> 00:13:05.040 You can close your eyes here. 00:13:05.040 --> 00:13:07.489 Just notice how you feel. 00:13:11.440 --> 00:13:12.880 Thank you so much for sharing 00:13:12.880 --> 00:13:17.920 your valuable time and energy with me and with this community. 00:13:17.920 --> 00:13:21.320 I hope you have an amazing rest of your day. 00:13:21.320 --> 00:13:23.090 Namaste. 00:13:24.413 --> 00:13:29.034 (upbeat music)