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- What's up everyone? 
Welcome to Yoga With Adriene,

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I'm Adriene and this is Benji

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and today we have an awesome
quick yoga for brain power.

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So this is gonna be really great
when you just need a little

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something something to 
help you focus or refocus.

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So hop into something 
comfy and let's get started.

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(gentle music)

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Okay everyone, let's begin
standing at the top of the mat.

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Bring your feet hip width apart

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and on a big inhale 
reach for the sky.

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As you exhale you're going 
to slowly bend your knees

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and just open 
twist to your left.

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Inhale, reach for the sky.

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Exhale, bend your 
knees and open twist,

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soft and easy, to the right.

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Inhale, reach towards the sky.

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Exhale, Forward Fold 
all the way down.

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If you have a Benji 
there take a second,

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give Benji a little love.

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And if you don't have a Benji,

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don't worry, I'll give
him some love for you.

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No but seriously, take a 
second to just hang here.

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Give yourself some love.

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Allow the blood to 
flow opposite direction

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than maybe it has been.

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If you've been 
seated upright or on the go,

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standing on your feet.

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Shake the head 
a little yes, a little no.

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And if you haven't already,

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start to gently 
deepen your breath.

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We want some nice, effective,

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refreshing breaths here 
in this quick practice.

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So let's go ahead and 
start to lean into that now.

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Again, letting the 
weight of the head relax over.

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You can grab opposite elbow if
you like with your hands and

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gently rock side to side.

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Take three more 
cycles of breath here.

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In and out.

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In and out.

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In and out.

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Awesome, and then nice and slow
tuck your chin into your chest.

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Ground through the 
feet and slowly roll it

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all the way back up to standing.

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When you get there,

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lift the corners of the
mouth just slightly.

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Feel that fresh blood move, as
you breathe deep feel that fresh

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oxygen and we're gonna inhale,
squeeze the shoulders up to the

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earlobes and then exhale, take
the shoulder blades together,

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take the shoulders back 
and then drop 'em down.

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Yes, again inhale,
squeeze and lift.

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Dig into the heels, 
stand up nice and tall.

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Then take the 
shoulder blades together,

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shoulders back 
and relax 'em down.

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And one more time, 
just with your breath,

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here we go.

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Awesome.

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Inhale, reach for the sky.

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Exhale, open twist to the left.

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Soft bend in the knees.

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Inhale, reach for the sky.

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Exhale, open twist to the right,
soft bend in the knees.

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Inhale, reach for the sky.

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Exhale, take it 
all the way down.

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And this time we're gonna slowly
take the fingertips all the way

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towards the outer edge of your
left foot or all the way around

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to the back of your left ankle.

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Breathe deep, inhale in here.

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On an exhale, relax the 
weight of the head over.

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And then take it 
all the way through,

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trace a line 
all the way through,

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around, over towards either
the right side of the mat or the

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outer edge of your right foot.

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Or maybe you can grab the
back edge of your right ankle.

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Then be sure to relax 
the weight of the head over.

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Feel that beautiful 
length and stretch

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in the left side body,

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left back body, left lat.

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Cool and then come 
all the way back up.

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Here we go again.

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Tucking the chin, 
digging into the heels,

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rolling all the way up, really
articulating through the spine

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as much as you can.

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And a little hair toss, okay,
cool and then inhale,

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squeeze the 
shoulders up to the ears.

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Exhale, take 'em back,
around and down.

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Two more, inhale,
squeeze and lift.

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Exhale, back, around and down.

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One more time, inhale,
squeeze and lift.

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Exhale, back, around and down.

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Awesome, now you're 
gonna shift your weight

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over towards your left foot.

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You're gonna bring the palms
together and first you're just

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gonna sink into that left hip.

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So you can really feel that kind
of dropping into the left hip.

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And then from there, you're
gonna press into your left foot

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so much so that you 
come out of that left hip.

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So you come from here to here.

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And then from there you 
should have what you need.

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Plus a little a connection 
to your center to lift your

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right knee all the way up.

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Now it may not come up as high
as mine but even if it comes off

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the ground at all, 
you're doing great.

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So we're just going to 
lift it up and then down.

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So you'll just lift 
it up and then down.

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Up and then down.

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Again, it can be 
small up and then down.

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Up and then down.

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And the next time you have it
lifted up you're gonna take your

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hands and you're going to

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capture your shin 
with your hands.

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So you're gonna 
squeeze and lift.

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Maybe rotate 
the ankle one way

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and then the other if
it's available to you.

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Cool and then from here and the
toe can be on the ground here,

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you can be 
rotating the ankle here,

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and here, and here.

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So rather, here or here.

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From here we're gonna take a
deep breath in and then on an

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exhale you're gonna 
turn your right knee out

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and come to a Tree Pose.

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So it can be low, 
here below the knee,

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or you can take your knee and
bring it up and use your hands

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to guide your heel all the
way up towards your center.

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Again, we're not collapsing into
that left hip but we're finding

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that yielding, we're lifting.

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Finding length in the side
body, a lift through the front,

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a grounding through the back.

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And then here we go, inhale,
maybe reach for the sky.

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Wherever you are, 
take a deep breath in

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and then exhale to 
let everything go.

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Great and then you're 
gonna shift your weight

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to your right foot.

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Nice and easy.
Bring the hands together.

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And go ahead and 
start by, again,

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just collapsing into that hip

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just so you can 
feel the difference.

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And then when you're ready,
you're gonna press down through

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your right foot so much so
that you lift and lengthen.

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There's kind of a pushing away
from the earth that creates this

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length in the hip 
and the front of the hip.

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So we go from here to here and
then when you have that you can

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start to find a little mobility.

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So we're gonna lift.

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Kind of coming up to 
a one-legged Tadasana.

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And it can be at any level.

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It could be really small, too.

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So breathing deep, you're
working on creating that space

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in the right side body.

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We're all 
obviously creating mobility,

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flexibility in 
the left side body.

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So we have 
stability and flexibility.

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And we're breathing.

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And then when you're ready 
you can work to open up

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or squeeze and lift if you want.

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Or if you're on the ground you
can start to open up from there.

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Otherwise, 
if you're lifted here,

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squeeze and lift first.
So reconnect to your center,

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to that stability and 
then we'll open it up.

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Vrksasana, Tree Pose.

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Take time with this.

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Breathe deep.

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Just kind of taking your mind
off whatever you've been doing

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and focusing it 
inward on the present.

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There's nothing like a 
balancing posture to bring you

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(whooshes) right back into 
whatever's going on today.

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Connecting the brain and body.

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And then wherever you are 
go ahead and take an inhale

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to reach the 
arms all the way up.

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You're doing awesome.

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Inhale in and then exhale 
to just let everything go.

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No matter what happened.

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Alright, so you should 
be at the top of your mat.

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You're gonna take the feet a

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little bit wider than 
hip width apart.

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Then maybe take a little step
back if you need a little space.

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Here's our beautiful 
brain buster, brain booster.

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You're gonna inhale,
reach for the sky.

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Some of you have 
done this with me before.

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Exhale, you're gonna 
bend your knees,

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send your sits bones back, we're
gonna do it slow at first and

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you're just gonna toss your
hands back and breathe out.

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Then inhale, sweep 
up towards the sky.

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Big stretch, big breath.

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Catch a wave here, then exhale,
bend the knees,

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belly comes down towards the
thighs and you toss it back.

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My mentor used to do this a lot.

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It's weird at first 
but it gets quite fun.

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So you're gonna 
inhale, reach up.

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Exhale, toss it back.

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Inhale, reach up.

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Grounding through the feet,
soft bend in the knees.

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Exhale, toss it back.

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Keep it going, inhale up.

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Exhale, sharp exhale 
as you kick it back.

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Inhale, reach up.

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Exhale, now find a 
little rhythm here.

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You're gonna do this 
for one more minute

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then we're gonna close it off.

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Keep it going, 
moving the energy.

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Inhale, reach up.

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Exhale, (huffs) toss it back.

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Inhale, reach up.

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Exhale, (huffs) toss it back.

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Keep it going.

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You're doing awesome.

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30 more seconds.

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Grounding through 
all four corners

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of the feet for stability.

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10 more seconds.

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Inhale, next time you reach up.

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Exhale, bring the palms together

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and slowly and with control

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bring them all the way 
down through the midline,

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all the way through to your
heart space and without looking

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down trust, trust, 
trust you can put your eyeballs

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on the soles of your feet.
You know the ground is there.

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Don't look down.

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Keep your gaze out or you can
even keep your gaze looking at

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the screen, watching me.

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You're just gonna bring your
feet together, really together.

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Then squeeze the legs.

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Lift your sternum 
up to your thumbs,

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take another deep breath in

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and then exhale everything out.

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Close your eyes, 
bow your head to your heart.

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Take a quiet moment here to just
be still and feel that prana,

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that energy moving 
throughout your body.

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Trust that whatever 
you need, you have.

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And remember that a 
little goes a long way.

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Thanks so much for sharing your
time and your energy with me

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and all the awesome 
people around the world

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taking this little yoga break.

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Let's keep up the good work.

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On your next inhale,

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lift the corners of the
mouth just slightly.

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And as you exhale 
you can quietly whisper,

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Namaste.

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(gentle music)