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good morning everyone and welcome to

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yoga with Adriene I am Adriene and you

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asked for it today we have an energizing

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morning sequence this is something that

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is going to wake up and heat the entire

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body we're going to check in with the

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core in a check in with our arm muscles

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we're going to wake up the legs do a

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little spinal flex and of course tap

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into the breath take a second before you

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begin the practice to just kind of get

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comfortable to have your coffee brewing

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or a tea brewing to take a sip of water

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and just really jump into this mindfully

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so it's more than just exercise even

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though we are gonna get a little bit of

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a workout today make sure you set the

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tone for your day by setting the tone

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for your practice right here right now

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all right so let's get everything ready

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and get started with an energizing

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morning sequence

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okay so to begin we're going to come on

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our knees here and if the knees are a

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little fussy and we can't come here you

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can easily do this in cross-legged

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position so here we go we're gonna sit

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up nice and tall tucking the chin into

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the chest roll up through the spine

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reach the fingers behind the ears and

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inhale extend the arms up overhead

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looping the shoulders you can keep the

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elbows bent here as much as you need as

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we reach up just kind of crawling up

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through the side body here begin to

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check in with your breaths

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maybe soften through the eyelids and of

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course look at the video when you need

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to but also trust yourself trust your

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instincts listen to your body one more

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deep breath in here and on an exhale we

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float the fingertips down great take the

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right palm to the outer edge of that

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left thigh or if you're sitting in

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cross-legged position you can bring it

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to the left knee well swim the left

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fingertips behind and just find a gentle

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twist here

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lift up through the heart extend through

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the crown of the head smile and keep

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finding your breath allow the shoulder

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blades to glide down the back here take

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a deep breath in and exhale back to

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Center and we take the same thing on the

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other side so left hand comes to the

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outer edge of the right leg or the right

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knee if you're in cross-legged we find

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that lift and lengthen up through the

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crown and then we twist so keep this

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nice and gentle here again shoulder

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blades gliding down the back you can

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find a little rock in the neck check in

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with the neck here and keep deepening

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the breath great take a deep breath in

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and on your exhale we'll float it back

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to Center reach the fingertips behind in

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your lace and we'll loop the shoulders

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and just open up the chest here so if

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you can you can work to bring the palms

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together here opening the chest again if

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the knees are talking to you can be in

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cross-legged here another option would

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be

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maybe to lift up here for this so if

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it's not working we find ways to fix it

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I love that about our yoga practices we

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stay curious we stay listening we stay

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involved to me that's an act of

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self-love and it's what the practice is

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all about so if you're feeling any

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fussiness work to find ease and I will

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try my best to guide you in that

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direction okay one more breath here

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checking in with the neck and then

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exhale rerelease awesome diving forward

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we come to all fours knees directly

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underneath the hips excuse me

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wrists underneath the shoulders we

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inhale loop the shoulders a little

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cat-cow here take a deep breath in on an

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exhale tucking the tail traveling up the

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spine and find a little rock back and

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forth if that feels good or we stay in

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stillness if that feels right we inhale

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reaching forward and exhale again find a

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little movement here or take a moment

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here maybe retain the breath come back

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up if you're familiar and find stillness

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and inhale and exhale one last time

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navel draws up up up up up great and we

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come back to tabletop position

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sweet slide the palms out draw the

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shoulders down away from the ears curl

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the toes under and as if someone were

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lifting you up from your tail you can

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wag your tail a little bit here hello

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energizing practice and draw the navel

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up to the spine send it back downward

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facing dog

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pedal the feet out here massage the feet

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here find a little flexibility in the

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ankle the toes

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great then we're gonna come up onto the

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tippy tip toes here draw the shoulders

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away from the ears draw the navel to the

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spine lift your heels up and then melt

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your heart back here two breaths here in

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and out tail bones sit bones shine up

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towards the sky heart melts back one

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more breath and then on an exhale

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anchoring down through the heels great

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come up onto the tippy tip toes again

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this time we're gonna go for a walk

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walking up towards the front edge of the

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mat together we'll end in forward fold

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let the weight of the head release down

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grab the elbows Rock a little side to

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side take nice long smooth deep breaths

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in and out soft soft soft knees here and

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don't don't lock the legs and slowly

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waking up the body

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awesome release the hands

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Ennio lift to flat back your version

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fingertips on the mat palms on the shins

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or palms on the thighs here nice long

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beautiful neck again careful not to lock

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the knees here take a deep breath in and

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exhale slide it down tuck the chin into

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the chest and we begin to roll it up

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fingertips can trace the front of the

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legs here as we slowly roll up into

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Mountain Pose looping the shoulders

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opening the chest the heart finding what

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feels good as you breathe in and out

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working out any kinks in the neck and

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the shoulders and then slowly we'll walk

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the feet together you can keep a little

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space between the heels here draw the

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palms together at the heart

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inhale tetas and loop the shoulders

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engage the legs reach sternum up towards

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the thumbs take a second here to just

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send an intention for your practice

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spread awareness through all four

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corners of the feet and find your breath

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sweet to repeat your intention to

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yourself confirm it consider it already

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done already so as we find a soft knee

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little bouncy bouncy Roo here little

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buoyancy is what I meant

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and then we inhale drop the fingers down

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to come up on your breath in reach it up

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towards the sky stretch the side body

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long and exhale soft knees as we bow

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forward great inhale lift to flat back

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your version again long neck and exhale

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slide it back down back up the way we

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came as we reach the fingertips all the

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way up inhale palms come together up

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overhead engage the legs and exhale

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reaching sternum to thumbs hands to

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heart

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great same thing just like that soft

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knees we inhale reach down to come up

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take up space here spread the fingertips

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exhale think up and over as you enjoy

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this move bowing down and forward

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great inhale lift to flat back again we

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could place a little teacup on the back

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of the neck here and exhale soft slow

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release down back up the way we came

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same thing as before this time you might

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reach the fingertips back to come up

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opening the chest the shoulders pressing

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away from the earth and exhale back down

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to the heart great here we go again soft

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knees inhale spread your fingertips

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reach up full breath exhale diving

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forward open heart inhale lift to flat

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back and exhale forward fold

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awesome fingertips come to the mat we

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slide the right toes back come to a

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runner's lunge take a deep breath in

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here as you look forward breathing into

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the front of that right hip crease

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pulling the left hip crease back take a

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second to come off the fingertips let

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your heart shine forward open the palms

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open your chest and then exhale release

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it down palms come to the mat as we

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slide the left toes back to plank

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posture feel free to lower the knees

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here

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no biggie if you want to come into a

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half plank otherwise we're at the top of

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a plank top of a push-up rather pressing

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away from the earth we have foundations

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of yoga videos for all these postures so

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go check them out we rock front we rock

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back we find that sit bone to heel

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connection we take a deep breath in

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and ouch on your next inhale look

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forward chin forward as you come up onto

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your big toes loop the shoulders hug the

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elbows into the side body and slowly

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lower down all the way to the belly we

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inhale lift up Cobra and exhale soften

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and release sweet curl the toes under

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draw the navel up and back and send it

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to downward facing dog nice everyone

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pedal the feet I'm going on their next

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breath

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nothing fancy we're just gonna step that

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right foot up into our runners lunge

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check it out on the other side I peel

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the right hip crease back I'm avoiding

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this turtle shell so chances are all of

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us are kind of here right now and with

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time with awareness with mindfulness

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will build the stamina the space create

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the length to shine the heart forward

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test yourself by hugging the inner

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thighs together opening up for one

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second deep breath in and then exhale

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release great rock the back foot up to

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meet the front forward full inhale on

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your next breath in lift to that flat

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back position long beautiful neck little

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grasshopper legs kind of pull back here

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and then exhale we release

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send the fingertips all the way up left

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to right we reach up towards the sky

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palms come together as we exhale back

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down to the harsh jumping right into the

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next one soft knees inhale reach it up

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fingertips kiss up overhead exhale

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diving forward follow your breath inhale

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lift a flat back and flow rate with air

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and exhale soften and release sweet bend

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the knees bring the palms to the mat

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fingertips in line with the toes here is

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kind of a nice little gauge now draw

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your navel to your spine inhale in and

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on an exhale hop or slide the feet back

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to your plank great nice long sit bone

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to heel connection again here as we

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press away from the earth take a deep

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breath in and long exhale out on your

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next breath in chin forward look forward

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hug the elbows into the side body come

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on to your two big toes and slowly we'll

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lower down halfway try to run back

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inhale in and slowly sliding through to

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upward facing dog or Cobra take a second

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here check in with the neck take a deep

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breath in smile and then navel to spine

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as we exhale send it back downward

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facing dog starting to warm up the body

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here cleanse the energetic systems shed

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anything that is no longer serving you

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00:11:54,150 --> 00:11:56,200
shed a little weight here

272
00:11:56,200 --> 00:11:57,880
great well walk the two big toes

273
00:11:57,880 --> 00:11:59,230
together here so we're gonna stand

274
00:11:59,230 --> 00:12:01,030
downward dog coming into a three-legged

275
00:12:01,030 --> 00:12:03,280
dog I'm gonna anchor in my left heel and

276
00:12:03,280 --> 00:12:05,680
slide the right foot all the way up take

277
00:12:05,680 --> 00:12:07,390
a second to rotate that ankle one way

278
00:12:07,390 --> 00:12:09,790
than the other and then turn your right

279
00:12:09,790 --> 00:12:11,500
toes towards the left side of your mat

280
00:12:11,500 --> 00:12:12,850
so we're leveling the hips here so I'm

281
00:12:12,850 --> 00:12:15,970
not here but I'm leveling the hips one

282
00:12:15,970 --> 00:12:17,830
more deep breath here then I'm gonna

283
00:12:17,830 --> 00:12:19,780
bend my right knee and hover it and nose

284
00:12:19,780 --> 00:12:21,850
to knee nose to knee here for one breath

285
00:12:21,850 --> 00:12:23,950
really spiking that left heel towards

286
00:12:23,950 --> 00:12:25,960
the back of the mat and then I'll step

287
00:12:25,960 --> 00:12:29,020
my right foot up into my lunge awesome

288
00:12:29,020 --> 00:12:30,670
go ahead and lower that left knee down

289
00:12:30,670 --> 00:12:32,080
here if you need to double up on the mat

290
00:12:32,080 --> 00:12:33,640
that's always an option or you can use a

291
00:12:33,640 --> 00:12:36,070
blanket or a towel front knees stacked

292
00:12:36,070 --> 00:12:38,620
over the front ankle I'm gonna inhale in

293
00:12:38,620 --> 00:12:40,690
and exhale press away from the earth to

294
00:12:40,690 --> 00:12:42,940
come all the way up stacking head over

295
00:12:42,940 --> 00:12:44,980
heart heart over pelvis hands will come

296
00:12:44,980 --> 00:12:46,270
to the waistline here we loop the

297
00:12:46,270 --> 00:12:48,940
shoulders and we breathe right hammies

298
00:12:48,940 --> 00:12:51,910
parallel to the mat great make sure

299
00:12:51,910 --> 00:12:53,350
you're not on a tightrope but rather two

300
00:12:53,350 --> 00:12:55,150
planes we're gonna hug the inner thighs

301
00:12:55,150 --> 00:12:56,740
together find that mula bandha that

302
00:12:56,740 --> 00:12:59,140
energetic lift up through the center

303
00:12:59,140 --> 00:13:02,050
channel through the core take a deep

304
00:13:02,050 --> 00:13:06,340
breath in and out and we'll reach the

305
00:13:06,340 --> 00:13:07,540
fingertips behind

306
00:13:07,540 --> 00:13:10,240
interlace draw the knuckles down as you

307
00:13:10,240 --> 00:13:13,690
open through the chest the heart great

308
00:13:13,690 --> 00:13:15,520
we can stay here for a little check in

309
00:13:15,520 --> 00:13:16,870
with the hip so I'm gonna inch my toes

310
00:13:16,870 --> 00:13:19,210
forward just a hair inhale in and exhale

311
00:13:19,210 --> 00:13:21,310
sink a little bit deeper now I'm not

312
00:13:21,310 --> 00:13:23,080
just dumping all my way into the front

313
00:13:23,080 --> 00:13:25,780
here this really is it's not really very

314
00:13:25,780 --> 00:13:28,300
beneficial kind of straining actually so

315
00:13:28,300 --> 00:13:30,400
find that opposition that we talked

316
00:13:30,400 --> 00:13:31,270
about all the time

317
00:13:31,270 --> 00:13:34,270
maybe tugging the right foot back and

318
00:13:34,270 --> 00:13:35,770
really pulling the right hip crease back

319
00:13:35,770 --> 00:13:38,950
as we sink into our posture opening up

320
00:13:38,950 --> 00:13:40,940
through the chest take a deep breath in

321
00:13:40,940 --> 00:13:43,520
perhaps considering the back of the neck

322
00:13:43,520 --> 00:13:45,020
here extending through the crown of the

323
00:13:45,020 --> 00:13:49,220
head one more breath and then on an

324
00:13:49,220 --> 00:13:53,420
exhale gently release and come forward

325
00:13:53,420 --> 00:13:55,400
back to our planks so take your time

326
00:13:55,400 --> 00:13:56,660
here and if you're new to the practice

327
00:13:56,660 --> 00:13:58,460
you can come to that half plank in fact

328
00:13:58,460 --> 00:13:59,780
we'll practice that here this is what

329
00:13:59,780 --> 00:14:01,720
this will look like knees together

330
00:14:01,720 --> 00:14:04,340
pelvis tucked tailbone extending down

331
00:14:04,340 --> 00:14:06,140
towards the back of the knees if you

332
00:14:06,140 --> 00:14:07,430
want you can be in full plank here as

333
00:14:07,430 --> 00:14:10,280
you inhale in it's also a great place to

334
00:14:10,280 --> 00:14:13,100
practice chaturanga we look forward hug

335
00:14:13,100 --> 00:14:14,540
the elbows into the side body take a

336
00:14:14,540 --> 00:14:17,090
deep breath in lower belly draws in as

337
00:14:17,090 --> 00:14:20,150
we exhale keep the gaze forward hugging

338
00:14:20,150 --> 00:14:21,590
the elbows into the side body as we

339
00:14:21,590 --> 00:14:24,040
slowly lower down all the way or halfway

340
00:14:24,040 --> 00:14:27,110
coming up to Cobra or upward facing dog

341
00:14:27,110 --> 00:14:28,310
take a deep breath in

342
00:14:28,310 --> 00:14:31,220
choose-your-own-adventure and then

343
00:14:31,220 --> 00:14:33,230
exhale release curl the toes under draw

344
00:14:33,230 --> 00:14:35,300
the navel up and back downward facing

345
00:14:35,300 --> 00:14:35,870
dog

346
00:14:35,870 --> 00:14:39,290
draw also my friends paddle out here

347
00:14:39,290 --> 00:14:41,380
take a deep breath in through the nose

348
00:14:41,380 --> 00:14:43,880
go ahead and let a nice long exhale out

349
00:14:43,880 --> 00:14:48,380
through the mouth great then we'll walk

350
00:14:48,380 --> 00:14:51,530
the toes together once again type this

351
00:14:51,530 --> 00:14:54,350
thing and then I'll drop my right heel

352
00:14:54,350 --> 00:14:57,230
down as I slide the left foot up again

353
00:14:57,230 --> 00:14:58,730
take a second to check in with that left

354
00:14:58,730 --> 00:15:01,550
ankle and then create a full body

355
00:15:01,550 --> 00:15:02,950
experience here leveling the hips

356
00:15:02,950 --> 00:15:05,150
turning the left toes towards the right

357
00:15:05,150 --> 00:15:07,010
side of the mat here leveling out

358
00:15:07,010 --> 00:15:08,630
through the shoulders pressing into all

359
00:15:08,630 --> 00:15:10,940
ten knuckles especially that area

360
00:15:10,940 --> 00:15:14,930
between that index finger and thumb then

361
00:15:14,930 --> 00:15:17,150
I'll Bend that left knee think up and

362
00:15:17,150 --> 00:15:19,670
over as I hug my left knee in towards my

363
00:15:19,670 --> 00:15:21,230
heart nose to knee here for one breath

364
00:15:21,230 --> 00:15:25,160
in and out a little core work here as I

365
00:15:25,160 --> 00:15:27,620
step the left foot up and slowly lower

366
00:15:27,620 --> 00:15:30,830
onto the right knee awesome great same

367
00:15:30,830 --> 00:15:33,200
thing as before hands come to the

368
00:15:33,200 --> 00:15:34,880
waistline we loop the shoulders and we

369
00:15:34,880 --> 00:15:36,950
just find this stacking of head over

370
00:15:36,950 --> 00:15:39,950
heart heart over pelvis especially if

371
00:15:39,950 --> 00:15:42,320
you feel like whoa-whoa pad the knee

372
00:15:42,320 --> 00:15:43,850
come on at the top of that back foot if

373
00:15:43,850 --> 00:15:45,770
that feels better for you how the inner

374
00:15:45,770 --> 00:15:48,050
thighs together and take responsibility

375
00:15:48,050 --> 00:15:50,540
right for your balance here for your

376
00:15:50,540 --> 00:15:52,370
happiness in the posture or in the

377
00:15:52,370 --> 00:15:53,899
practice

378
00:15:53,899 --> 00:15:58,110
we might just stay here or we'll swim

379
00:15:58,110 --> 00:16:00,089
the fingertips around to interlace once

380
00:16:00,089 --> 00:16:02,189
again knuckles coming down as we open

381
00:16:02,189 --> 00:16:04,889
the chest the heart breathe into the

382
00:16:04,889 --> 00:16:08,939
lungs here expand with each inhale and

383
00:16:08,939 --> 00:16:12,299
then we might just stay here especially

384
00:16:12,299 --> 00:16:13,379
if you're new to the practice all your

385
00:16:13,379 --> 00:16:16,949
prana your energies like whoo

386
00:16:16,949 --> 00:16:18,360
then hug the inner thighs together and

387
00:16:18,360 --> 00:16:21,720
stay put to take it a step further into

388
00:16:21,720 --> 00:16:23,249
the toes out just a bit take a deep

389
00:16:23,249 --> 00:16:25,379
breath in and as you sink the hips

390
00:16:25,379 --> 00:16:28,079
forward pull that left foot back peel

391
00:16:28,079 --> 00:16:31,170
that left hip crease so again a little

392
00:16:31,170 --> 00:16:33,389
opposition especially if it's the beauty

393
00:16:33,389 --> 00:16:34,739
of a home practice is like you're not

394
00:16:34,739 --> 00:16:36,540
surrounded by people you're not tempted

395
00:16:36,540 --> 00:16:40,799
to like just show off and while we are

396
00:16:40,799 --> 00:16:42,239
going to be doing more advanced postures

397
00:16:42,239 --> 00:16:44,129
in the show I really have tried to do

398
00:16:44,129 --> 00:16:45,839
that with yoga with adriene to like meet

399
00:16:45,839 --> 00:16:49,049
meet the poses in terms of listening to

400
00:16:49,049 --> 00:16:52,069
the body and not just creating shapes so

401
00:16:52,069 --> 00:16:54,779
all that to say we could just sink deep

402
00:16:54,779 --> 00:16:56,549
here and be like okay cool when is it

403
00:16:56,549 --> 00:16:58,709
over well we can really work from the

404
00:16:58,709 --> 00:17:00,600
inside out finding that opposition that

405
00:17:00,600 --> 00:17:04,409
balance working muscles joints energetic

406
00:17:04,409 --> 00:17:08,699
body all together to serve you so

407
00:17:08,699 --> 00:17:09,898
wherever you're at you're probably like

408
00:17:09,898 --> 00:17:13,349
shut up Hadrian wherever you are take a

409
00:17:13,349 --> 00:17:16,260
deep breath in and smile and then exhale

410
00:17:16,260 --> 00:17:18,119
gently really use belly comes to the

411
00:17:18,119 --> 00:17:20,549
thigh fingertips come to the mat we lift

412
00:17:20,549 --> 00:17:22,740
that back knee up and we rock that back

413
00:17:22,740 --> 00:17:27,529
foot up to meet the front forward fold

414
00:17:32,910 --> 00:17:35,920
relax way to the head down when you're

415
00:17:35,920 --> 00:17:37,930
ready soft knees as we inhale lift to

416
00:17:37,930 --> 00:17:42,100
flat back and exhale bow once again send

417
00:17:42,100 --> 00:17:43,840
the fingertips left to right to come up

418
00:17:43,840 --> 00:17:46,810
we take a deep breath in full breath and

419
00:17:46,810 --> 00:17:48,940
this time exhale diving right back into

420
00:17:48,940 --> 00:17:53,080
the next vinyasa inhale lift a flat back

421
00:17:53,080 --> 00:17:58,000
long neck exhale soften and bow plant

422
00:17:58,000 --> 00:17:59,830
the palms same thing as before we step

423
00:17:59,830 --> 00:18:01,420
or hop the feet back to plank you can do

424
00:18:01,420 --> 00:18:03,610
it take a deep breath in and exhale hop

425
00:18:03,610 --> 00:18:06,760
it back awesome we did it shift your

426
00:18:06,760 --> 00:18:08,050
weight forward chaturanga or chaturanga

427
00:18:08,050 --> 00:18:10,000
practice you can come onto all fours if

428
00:18:10,000 --> 00:18:10,600
you need to

429
00:18:10,600 --> 00:18:13,000
we inhale lift up upward facing dog or

430
00:18:13,000 --> 00:18:16,180
Cobra really sliding through the strong

431
00:18:16,180 --> 00:18:18,700
legs so really lighting up the backs of

432
00:18:18,700 --> 00:18:19,900
those thighs here as you take a deep

433
00:18:19,900 --> 00:18:23,130
breath in and on an exhale send it back

434
00:18:23,130 --> 00:18:24,730
downward facing dog

435
00:18:24,730 --> 00:18:27,070
okay three nice long smooth deep breaths

436
00:18:27,070 --> 00:18:40,750
here then we slide the right leg up this

437
00:18:40,750 --> 00:18:43,030
time bend your right knee sending it all

438
00:18:43,030 --> 00:18:44,740
the way forward right knee kisses right

439
00:18:44,740 --> 00:18:47,200
elbow hold here for one breath keep the

440
00:18:47,200 --> 00:18:48,940
gaze forward this time one more breath

441
00:18:48,940 --> 00:18:51,490
one more breath well then we step it on

442
00:18:51,490 --> 00:18:54,070
through into our lunge high lunge we hug

443
00:18:54,070 --> 00:18:55,480
the inner thighs together send the

444
00:18:55,480 --> 00:18:57,490
fingertips back to come up as you inhale

445
00:18:57,490 --> 00:19:00,220
keep that left heel spiking towards the

446
00:19:00,220 --> 00:19:03,010
back of the mat we reach it up right

447
00:19:03,010 --> 00:19:04,570
fingertips are gonna grab the left wrist

448
00:19:04,570 --> 00:19:07,600
here think up and over as we slowly

449
00:19:07,600 --> 00:19:09,840
stretch the left side body open heart

450
00:19:09,840 --> 00:19:14,200
strong legs we have a 110 percent full

451
00:19:14,200 --> 00:19:15,730
body experience going on here as we

452
00:19:15,730 --> 00:19:17,170
extend through the crown

453
00:19:17,170 --> 00:19:20,380
one more breath then exhale we release

454
00:19:20,380 --> 00:19:23,260
belly comes to the top of the thigh send

455
00:19:23,260 --> 00:19:24,970
the fingertips back one breath here

456
00:19:24,970 --> 00:19:27,010
press away or imagine your palms

457
00:19:27,010 --> 00:19:30,310
pressing away from the earth women

458
00:19:30,310 --> 00:19:31,360
exhale we release

459
00:19:31,360 --> 00:19:33,340
and vinyasa you can skip this one you

460
00:19:33,340 --> 00:19:34,990
also come to Child's Pose if you want to

461
00:19:34,990 --> 00:19:36,670
take a rest otherwise we do a little

462
00:19:36,670 --> 00:19:38,620
vinyasa here sliding through upward

463
00:19:38,620 --> 00:19:41,860
facing dog or Cobra and then exhale to

464
00:19:41,860 --> 00:19:44,020
downward facing dog

465
00:19:44,020 --> 00:19:48,559
three breaths here and if you're in the

466
00:19:48,559 --> 00:19:50,450
extended Child's Pose make your way to

467
00:19:50,450 --> 00:19:53,260
downward facing dog

468
00:19:56,710 --> 00:19:58,880
great and this time we'll anchor down

469
00:19:58,880 --> 00:20:00,860
through the right heel slide the sole of

470
00:20:00,860 --> 00:20:03,169
the left foot up bend that left knee

471
00:20:03,169 --> 00:20:05,270
think up and over almost like a puppy

472
00:20:05,270 --> 00:20:07,880
dog at a fire hydrant here you know what

473
00:20:07,880 --> 00:20:08,450
I'm talking about

474
00:20:08,450 --> 00:20:11,240
so we're opening up through that hip

475
00:20:11,240 --> 00:20:14,210
here as we transition sliding it all the

476
00:20:14,210 --> 00:20:16,429
way forward this time left knee kissing

477
00:20:16,429 --> 00:20:18,830
left elbow send the gaze forward right

478
00:20:18,830 --> 00:20:20,450
up the whole body spike the right heel

479
00:20:20,450 --> 00:20:21,440
towards the back of the mat one more

480
00:20:21,440 --> 00:20:24,559
breath and then step it up into your

481
00:20:24,559 --> 00:20:25,480
lunge

482
00:20:25,480 --> 00:20:28,100
great same thing as before we hug the

483
00:20:28,100 --> 00:20:29,899
inner thighs to the midline we send the

484
00:20:29,899 --> 00:20:31,909
fingertips back to come up opening up

485
00:20:31,909 --> 00:20:33,140
through the shoulders the chest the

486
00:20:33,140 --> 00:20:37,840
heart and we find our strong legs

487
00:20:37,840 --> 00:20:46,220
breathing and this time left hand grabs

488
00:20:46,220 --> 00:20:48,830
the right wrist we think up and over as

489
00:20:48,830 --> 00:20:51,649
we find that side stretch really seeing

490
00:20:51,649 --> 00:20:53,450
a bright beautiful line from your right

491
00:20:53,450 --> 00:20:55,039
wrist all the way through to your right

492
00:20:55,039 --> 00:20:58,130
ankle careful that the heart isn't

493
00:20:58,130 --> 00:21:01,370
collapsing here so open in a breathe

494
00:21:01,370 --> 00:21:04,330
breathe breathe

495
00:21:09,280 --> 00:21:13,340
and then we inhale in and exhale back to

496
00:21:13,340 --> 00:21:16,250
high lunge take a deep breath in as you

497
00:21:16,250 --> 00:21:18,260
transition here belly comes to the top

498
00:21:18,260 --> 00:21:19,940
of the thigh careful not to dump all

499
00:21:19,940 --> 00:21:21,770
your weight here you can do this strong

500
00:21:21,770 --> 00:21:23,330
energizing practice as we send the

501
00:21:23,330 --> 00:21:25,280
fingertips behind light up through that

502
00:21:25,280 --> 00:21:29,300
back heel inhale in and exhale release

503
00:21:29,300 --> 00:21:32,660
awesome last vinyasa otherwise straight

504
00:21:32,660 --> 00:21:34,820
to extended Child's Pose you go so this

505
00:21:34,820 --> 00:21:36,920
is an optional thing you can do one more

506
00:21:36,920 --> 00:21:40,970
vinyasa here sending your gaze forward

507
00:21:40,970 --> 00:21:42,980
to practicing chaturanga here as we

508
00:21:42,980 --> 00:21:47,030
slowly hover and scoop up to up dog or

509
00:21:47,030 --> 00:21:48,310
Cobra

510
00:21:48,310 --> 00:21:51,890
and then slowly we'll meet together in

511
00:21:51,890 --> 00:21:53,720
extended Child's Pose so maybe already

512
00:21:53,720 --> 00:21:55,330
there breathing melting the heart down

513
00:21:55,330 --> 00:21:57,760
maybe you're making your way there now

514
00:21:57,760 --> 00:22:00,740
before head comes to the mat take a deep

515
00:22:00,740 --> 00:22:07,220
breath in and a long release out great

516
00:22:07,220 --> 00:22:09,380
bring the palms together here bring them

517
00:22:09,380 --> 00:22:10,790
up and overhead so you might have to

518
00:22:10,790 --> 00:22:11,990
peek at me for a second here in the

519
00:22:11,990 --> 00:22:14,060
video kind of like a shark fin as we

520
00:22:14,060 --> 00:22:16,400
come up and over then I'm gonna walk my

521
00:22:16,400 --> 00:22:18,500
elbows a little bit further towards the

522
00:22:18,500 --> 00:22:21,050
front edge continuing that stretch in

523
00:22:21,050 --> 00:22:22,850
the side body in the shoulders opening

524
00:22:22,850 --> 00:22:27,790
of the heart and then we relax here

525
00:22:40,630 --> 00:22:44,240
find your breath let it return back to a

526
00:22:44,240 --> 00:22:49,580
more natural rhythm cooling it down and

527
00:22:49,580 --> 00:22:51,830
taking this moment to remember your

528
00:22:51,830 --> 00:22:55,940
intention that you set perhaps taking it

529
00:22:55,940 --> 00:23:02,440
with you on towards the rest of your day

530
00:23:03,400 --> 00:23:05,809
okey doke my friends so that was our

531
00:23:05,809 --> 00:23:08,600
energizing morning sequence if you did

532
00:23:08,600 --> 00:23:10,340
build up some heat I'd take a moment to

533
00:23:10,340 --> 00:23:11,450
you know have a glass of water before

534
00:23:11,450 --> 00:23:14,330
you move on to your hot coffee or your

535
00:23:14,330 --> 00:23:17,210
hot day of work or play or taking care

536
00:23:17,210 --> 00:23:19,700
of things we also have a gentle morning

537
00:23:19,700 --> 00:23:21,740
sequence which is really lovely and

538
00:23:21,740 --> 00:23:24,140
really yummy so I'll point that out to

539
00:23:24,140 --> 00:23:24,799
you

540
00:23:24,799 --> 00:23:26,679
you can intersperse these two perhaps

541
00:23:26,679 --> 00:23:28,610
interchange them whenever you have time

542
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moving from energizing to gentle

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00:23:30,919 --> 00:23:32,510
practice just to find that balance which

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is what our yoga practice is all about I

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love you guys subscribe to the channel

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00:23:36,289 --> 00:23:37,399
if you haven't already favorite these

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00:23:37,399 --> 00:23:38,779
videos so you can return to them more

548
00:23:38,779 --> 00:23:40,820
easily leave questions comments below I

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00:23:40,820 --> 00:23:43,480
love you have a wonderful beautiful day

550
00:23:43,480 --> 00:23:46,480
namaste