what's up everyone welcome to yoga with

adrian i'm adrienne today we have an

awesome morning yoga practice for you

we get a lot of requests for more yummy

morning yoga

people wanting to start their day off

right and connect mind body and spirit

so today's practice is all about that

nice beautiful practice to start your

day

i did want to mention before we get

started that we actually created an

entire seven day morning yoga program

based on this big request for morning

yoga

and if you're interested in that you

might go to yoga with adrian.com

rise to get more information and just

get kind of clued in so that you're

first you're the first to know when it's

ready for you

okay so for now let's do a nice big

stretch

and hop on our mats for a morning

practice

so this morning we're going to begin in

a nice comfortable seat

you can lift your hips your your bum up

on a blanket or a block or a towel if

that feels

best for you just kind of allowing the

legs the knees to drop

and eventually for the heart

to lift to rise

so take a second to settle in this

moment is the most important moment

yes our sun salute is you know lovely

and

kind of vital for maybe um

the system to get energized for the day

but i feel like this is the moment where

you just give yourself permission to

be still to set intentions for your day

and we'll do that by focusing on the

breath so take your time getting there

you just let the video roll on here you

don't have to pause it you can

take your time give yourself a little

massage if you need to any movement that

feels good so that then

you can find a little stillness

so we kind of embrace the reality

basically you might have

animals around you or children

you might be a little strapped for time

so just do your best

take your time getting to a place of

stillness

and then relish in the stillness

notice the quality of air in the room

maybe notice the sounds for me i can

hear the birds outside

soften through your jaw your lips

and then permission to just kind of

close your eyes and and take out the

visual of the video

for a moment here or maybe for

the majority of this practice

noticing your breath noticing your

energy

you're sleepy i'm sleepy and allowing

the hands to

just fall wherever they naturally lie

then we'll begin to deepen the breath

really truly seeing if we can

deepen that inhalation extend it make it

longer

bigger fuller

and then letting the exhale do the same

notice if that changes anything in your

mood your energy let's try it again deep

breath in

and a big breath out

and one more just like that inhaling in

big breath

and exhale out through the mouth if you

haven't already

awesome draw the palms together at the

heart take a quiet

private moment here to set an intention

for your practice or set an intention

for your day this can be one word

or it can be a string of words a

beautiful sentence something that is

positive that will serve you in the

present moment

when you feel like you have your

intention go ahead and repeat it to

yourself honoring the power of word

the power of thought and with the palms

pressing together at your heart and

prayer position we'll go ahead and bow

the head

bow the mind intelligence to the heart

to the body intelligence and we get a

nice

beautiful stretch in the back of the

neck and the back body

confirm your intention with a big breath

in consider it already done

already so as you exhale out

stay here no need to look up for the

video we're just going to spend a couple

more breaths here

you might draw the shoulder blades

together and down you might anchor a

little bit of weight in the elbows down

so we're just maximizing each moment

with um with the breath but with a

little bit of consciousness

i also like to call this getting your

money's worth you basically get the most

out of your yoga by breathing deep

and really really relishing in each

stretch so

whatever that means to you just take a

couple quiet breaths here

making the magic happen

and for me this is also just a sweet

moment of prayer

of um almost said remembrance but of

surrender

take one more breath here

and then we'll slowly release palms to

the kneecaps

tuck your chin into your chest slowly

roll up up up up

cool head over heart hard over pelvis

here

draw the shoulders up to the ears take a

deep breath in and exhale drop them down

continue to move rolling the shoulders

forward up and back big breath

exhale down and one more time

awesome take a look at your hands maybe

give yourself a little massage here

massaging now to the wrists maybe the

forearms

and we'll take just this awareness of

the hands the knuckles the fingers the

wrists

the forms and bring that awareness with

you into a tabletop position

wrists underneath shoulders knees

directly underneath the hip points you

know what to do here take a second to

really find integrity

through the spine make sure that the

neck is not collapsing so

chances are you're looking at the video

here which is great so when you feel

like okay i know what we're doing

bring your gaze down straight

maybe just slightly in front and in

between of your index fingers and then

let's begin to bring the rest of the

torso with

us so drawing the lower ribs in navel up

breathe breathe breathe and make sure

you're not locking in the elbow so a

little softness here a little buoyancy

great inhale in on an exhale press into

the tops of the feet press into all 10

toes if you can just try and then lift

your knees up so we can engage our

center our core

hovering table here hovering cap

shoulders draw away from the ears we

start to shake we start to panic and use

your breath baby

calm it down

i can hear sirens which is kind of

perfect for this pose

the body starts to go oh shoot

and then we'll slowly release awesome

curl the toes under here and

send your sit bones to your heels reach

the fingertips forward and this is

another sweet surrender as we

melt the heart down forehead to the

earth

breathing big full breaths

relaxing the shoulders as you stretch

getting some nice beautiful stretching

in the

soles of the feet which is kind of i

think pertinent for

a good day you might gently rock the

head a little side to side

massaging the forehead

you might feel a nice release in the

heart and the shoulder girdle and the

upper back body

so just start to play start to notice

the mind is going to want to think of

what's next on your agenda and see if

you can just kind of

use this time to practice being in the

moment

practice noticing where you're at today

then slowly we'll bring ourselves back

up to that tabletop position

find your alignment find that integrity

from the crown of the head to the tip of

the tailbone

so we're not dropping here or collapsing

here but we're finding

nice connection

and then we'll open the floodgates

whenever you're ready using the breath

to explore a little bit of movement in

the spine

we call this cat cow

when you get bored begin to veer off the

railroad tracks shaking the hips a

little left to right

coming forward if that feels good maybe

rotating the ankles

you know anything and everything here

that's really kind of slow and mindful

to just kind of wake up the body

say hello to your joints not those kind

of joints

geez just kidding that might have been

inappropriate sorry

and then whenever you're ready we'll

walk it to downward dog but nice and

slow so with the same mindfulness

of waking up the body no pressing

no yoga robots here no pushing just

easing into it

so what that looks like is entirely up

to you

stick with your breath

keep the knees bent

and we'll go for a nice slow walk up

towards the front edge of your mat

you got it toes pointing forward lots of

space between the feet here hello good

morning

and then we'll release over

grab the elbows feel that nice beautiful

stretch in the legs

beautiful stretch in the back body

big breaths life is good

then release the fingertips down and on

an inhale we'll slowly lift up to a nice

flat back position

kind of recreating where we were in that

hovering

table or that tabletop position big

breath

in and soft knees as you forward fold

down

bring the feet together and slowly with

the knees bent soles of the feet really

connected to the earth we're going to

slowly roll it up

so nice soft knees as you press into the

earth

maybe taking a moment here to loop the

shoulders

draw circles with the nose anything and

everything that feels good

so you can fix your drawers kind of get

all the wiggles out all the little

movement

so that then you know maybe it's a big

just organic good morning stretch

so that then we can come to a place a

moment here of stillness a place

where we can just find a moment of

stillness remember your intention

and begin to deepen your breath even

more maybe it's an ujjayi breath here

maybe it's just continuing to return to

that big inhale

and that big release out

and we'll begin to marry the movement

with that breath by inhaling reaching

the fingertips all the way up and

overhead stretching through the side

body

take your right hand grab your left

wrist and begin to stretch through the

left side

inhale to center a big breath in exhale

to the other side

inhale to center exhale bend your knees

bend your elbows and take it all the way

back down

inhale halfway lift your aversion

and exhale bow step the right foot back

and begin to stretch the legs

lower the right knee maybe rock a little

back and forth

stretching through the hamstrings

stretching through the foot stretching

through the groin

sorry beautiful then we'll lift the

right knee up nice low lunge here as you

loop the shoulders inhale let the heart

radiate forward

then plant the palms take your time

slide the left toes back to plank

we're going to pedal it out here nice

and strong big breath in

big breath out then send the hips up and

back downward facing dog

melt the heart back press into all 10

knuckles

and then we'll step the right foot up

into the lunge same thing here nice

just beautiful slow checking with the

legs so lower the back knee

and take your time noticing where you're

sore where you're tight

and then eventually we'll lift that back

knee up maybe maybe you keep it lowered

and we'll

loop the shoulders let the heart radiate

forward big breath in

and again planting the palm sliding the

right toes back this time to a strong

plank feel free to lower the knees here

i'm going to take a couple breaths here

in and out in and out really pressing

away from your yoga mat

drawing your navel in and up find that

urinabanda so wherever you are

make sure you're breathing full full

breaths

then together we'll slowly hug the

elbows into the side body send the gaze

forward so find a nice long neck

and lower all the way down to your belly

take a rest

align your ankles and your toes with

your hip points

press in your foundation and slowly

inhale lift

up nice baby cobra palms underneath the

shoulders

but really we're trying to bring some

integrity into the spine so you might

even

just lift your hands for a second make

sure you're not cranking up into this

cobra shape

prematurely keep it soft and easy here

maybe even find a little

sway

and then we'll curl the toes under lift

the kneecaps up so

lift the kneecaps reach the heels

towards the back edge of your mat draw

your navel up

and press into plank big

breath in big breath out downward facing

dog

awesome everyone pedal it out here if it

feels good

and then find a moment of stillness

pressing into all 10 knuckles melting

your heart back

no need to straighten the legs if you

want to keep them bent as you stretch it

out it is

nice in the morning to give yourself

that space

awesome then we'll repeat that slow walk

up towards the front edge take your time

keep breathing

and when you're ready inhale halfway

lift flat back position

long beautiful neck exhale bow

inhale sweep the fingertips left to

right slowly roll it up this time

fingertips are reaching all the way up

towards the sky and then on an exhale

hands back to your heart

awesome lift your sternum to your thumbs

let your tailbone grow heavy here

and remember your intention

cool so we'll drop the hands to the

waistline here and we're going to kind

of turn on our maps

maps metaphor

turn on our mats so that we can come to

a nice wide stance

no need to rush getting here so if you

need to move your mat get situated so

you can see the video please do

we're going to draw energy up from the

arches of the feet turn the two big toes

in just slightly

and there's a tendency we're just kind

of built this way to like go wider

like than we need to like we're doing

the splits or something and so just make

sure you have a nice stable stance it

doesn't have to be too wide

front body lifts up back body grounds

down tuck your pelvis

kind of a superhero pose here a power

pose great to start the day

lift up from your armpit chest if you're

not too sweaty you might even take your

thumbs

to this area and give yourself a nice

big lift a big stretch

and keep that lifted hands come back to

the waistline

notice if you're locking through the

knees or if there's a little bit of

awareness there through all those little

muscles

big breath in on an exhale we'll keep a

flat back as we come

just halfway again

recalling that flat back position

that table top imagine placing a little

teacup on the back of your neck here

inhale in exhale continue the journey

all

the way down wide legged forward fold

adjust the feet as needed palms can come

to the mat

this will look and feel a little

different for everyone based on where

you're at in your

physical yoga journey so just take good

care maybe you're here

maybe you have a block maybe you have

even a

chair or something nearby that you can

lift the earth up to you

maybe you are able to walk the palms

back and in line with the arches of the

feet

breathe breathe breathe and maybe you're

able to bring the crown of the head

to the mat everyone hug the elbows in if

you're here keep nice right angles

stay aware of the shoulders we have lots

of options

wide legged forward fold super awesome

really really great

yoga pose to

wake up the body find your breath

if you have a headstand practice and you

want to come into a little tripod here

you might but

only if you know that you are safe

and ready

into all four corners of the feet don't

forget about your energetic body here

everyone big breath

in and use your big breath out to begin

to unravel

right hand comes to the center line i'm

just going to take a little twist here

as we inhale left fingertips reach up

towards the sky like we're pulling back

a little bow and arrow here

retreat treat breathe into your belly

draw your shoulders away from your ears

and then we'll exhale release and switch

one more time to the other side

again energetic body so we're not

collapsing into our foundation or

letting this

extended arm kind of grow limp but we're

pressing away

from our yoga mat from the earth

reaching reaching

energy through the right fingertips

inhale in exhale release this is the

awareness practice that's going to make

your day

freaking awesome okay from here i'm

going to heel toe heel toe the feet in

and then i'm going to allow my bum to

release down to the earth

lots of crazy things happen here uh the

heels might want to come up and we're

going to go ahead and let them

you might come into a nice low squat

wherever you are just take one more

breath you're not going to be here long

awesome and then we'll release

coming to seated setting the legs out

long

so a nice healthy strong back for our

day

one with strength and awareness so we

can

maybe maintain proper posture throughout

the day so the stretching is good but we

also want to engage with the core

so i'm not trying to be mean but i'm

thinking about your posture

and everyone always wants to work on

their core anyway so no complaining loop

the shoulders bring your hands to the

backs of the thighs

we'll keep this fun and pain-free

actually that feel good on my secret we

might just rock a little back and forth

and then we'll lift the shins parallel

to the ceiling

we might just stay here or you might

reach the fingertips forward

inhale in find a big breath out don't

forget to breathe

then we'll bring the palms together at

the heart again we could just be here

otherwise we'll bring the palms together

at the heart and we're going to extend

the right leg out long

keep a brightness in the feet keep your

heart lifted everyone so

a variation is to keep the hands on the

legs and be here

or here we'll switch right knee in

left leg out and switch

keep moving as if you're pressing an

imaginary

something away great teacher

just kidding

great do one more on each side

yes and we'll bring the hands behind the

thighs and begin to roll it down for

yogi bicycles

so you can take a second here to hug the

knees into the chest if you need to

we'll interlace the fingertips behind

the head when you're ready

inhale in extend your elbows left to

right so open up through the chest

and then we'll lift the shins up scoop

the tailbone up so

lower back is nice and flush with the

mat and here we go right leg goes out

this time we kiss

right elbow to left knee and then we

move smoothly through center so no need

to get

hard and crunch keep it soft and easy

and then take it to

the right smooth move

through center and take it to the left

press into your right heel smoothly

through

center so the reason i say that is we're

used to kind of like

oh gotta get the most out of this moment

and i feel like you kind of dissipate

all your energy and the muscles just get

this kind of

jolt instead of this like encouraging

tone anyway hopefully you're still

moving smoothly through your yogi

bicycles

let's do one more on each side you're

doing awesome way to stick with it

bring on the heat and then we'll release

awesome hug the knees into the chest big

breath in

and on and exhale soles of the feet come

to the mat onto the outer edge here so

walk them all the way up

allow the knees to fall together inhale

reach the arms up and overhead

full body stretch and exhale slowly

lower them down repeat

inhale reach up close your eyes notice

what's going on in your shoulder blades

here

and exhale down one more time

awesome palms come to the earth we walk

the heels in in line with the hip points

for a bridge pose inhale press into your

foundation scoop the tailbone up and

whenever you're ready exhale slowly

begin to lift

interlace the fingertips behind if that

feels good walk the shoulder blades

together

open up through the front body big

breath in

and exhale release nice slow journey

down

awesome cross the right ankle over the

left grab the outer edges of your feet

you might rock a little side to side

here

you might choose to do a little happy

baby pose here

or a

plow pose sorry a shoulder stand

anything like that

maybe some circles of the sacrum so take

a second to fulfill whatever you like

here in the body

and then we'll meet by rocking and

rolling

all the way up to seated so take your

time though

so doing a little rise and shine

freestyle moment here

i feel like is important

and when you're ready we'll meet back in

sukhasana with crazy hair

and really actually you can come to any

comfortable seated posture of your

choice so if you're

comfortable being on your knees that's

great if you have a chair or bench

nearby and you want to

you know kind of head there and the goal

is to kind of inspire

you to get into a comfortable seat where

you might want to sit

maybe a little bit longer beyond this

video maybe do a little meditation

but if you have to boogie which

sometimes we do a lot of times we do

i wish you the best i hope you have a

beautiful day thank you for sharing your

time and your practice

with me we take a couple big full

breaths in together

with the hands drawn together at the

heart just kind of connecting to the big

picture

remembering to take the nutrients of our

practice and

our intentions with us on into the day

and we'll seal the deal by once again

bowing the head to the heart

bowing to ourselves and to one another

thank you so much namaste