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- Howdy, everyone?

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Welcome to Yoga With Adriene.

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I am Adriene, and today

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on our movement
is medicine practice,

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we have a 15-minute sequence
to help you find energy,

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the energy that you
need to conquer your day,

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to find what feels good,

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and to follow your destiny.

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Hop into something
comfy and let's get started.

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(uplifting music)

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Alrighty, my darling friends,

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let's begin in
Extended Child's Pose today.

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So get on down low.

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Bring your knees as
wide as your yoga mat,

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big toes to touch.

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And we'll start
by melting the heart

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and the forehead to the ground.

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Take a deep breath in.

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And let's start to open
up through the shoulders,

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send the hips back,

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and just ground
into this moment.

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So we have a 15-minute practice

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to find what feels good.

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So let go of the day thus far,

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clear the cache,
clear the cookies,

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and gently begin to
rock the forehead a little

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back and forth,
massaging the brow bone,

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but also stimulating
this third eye point.

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Also really
great for the sinuses.

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And then press a little more
awareness energy, consciousness

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into every fingertip.

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And then pull
the hip creases back,

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press into your hands
and just send your tailbone

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towards the back edge
of your mat even more.

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So we're starting nice and low.

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Pranam.

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Begin to gently move
the hips back and forth,

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mindful you
should feel really good,

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and use your
imagination to really see

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the hips, the hip socket,
the ball and socket.

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And then take a deep
breath in, come to stillness.

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And this time, exhale
out through the mouth.

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Again, just let
that big inhale in.

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A nice, cleansing
exhale out through the mouth.

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Press into the tops of the feet,

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claw through the finger tips,

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and inhale, big breath
lifts you all the way back up.

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Wonderful, walk the
knees underneath the hips.

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Curl the toes under, inhale in,

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tap into an inner
smile as you exhale.

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Lift the hips up high

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and start to pedal it out,
Downward Facing Dog.

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Stay connected
through your finger tips

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and feel your way
through this practice.

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Really feel it out,

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feel what's going
on in your body today,

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really being
present with what is.

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Hug the lower ribs in,

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lift the hip creases up high,

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continue to pedal it out,

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got relaxed there,

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for three breath cycles.

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Get into the hips,
the shoulders,

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find length
through the side body.

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After about three breath
cycles, plant your palms.

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Take any pressure out
of the wrists by really

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clawing through the finger tips.

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And then come to stillness,
turn the two big toes in.

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Let the heels grow heavy.

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They don't have
to touch the earth,

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just let them go heavy.

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And then find stillness.

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Breathing deep,

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so great for circulation,

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so great for the
nervous system here.

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Take one more breath.

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And on an exhale,
bend the knees,

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inhale, look forward,

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and exhale, just baby
steps to the top of your mat.

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Forward Fold with
the feet hip-width apart.

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Bend the knees,
shake the head loose.

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Beautiful, press into the feet,

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really feel that
connection to the earth,

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press into all four
corners of the feet.

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And then really feel this out.

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Bend the knees, tuck
the chin, and roll it up.

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Stack up through the spine,

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this sacred line that
runs from the tailbone

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all the way up to
the crown of the head.

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And when you're ready,
reach the finger tips up.

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So sometimes it's not
what we do, but how we do it.

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So really pay attention
to the quality of breath,

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the quality of
movement here today.

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So, hug the lower ribs in,
lengthen the tailbone down,

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stack head over heart,
heart over pelvis.

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Inhale, give it
everything you've got,

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maximize the stretch here,

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and then exhale, bend the knees,

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Forward Fold all the way down.

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Move with the breath.

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Inhale, halfway lift,
find length.

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Exhale, soften and fold.

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Bend the knees,
fingertips come to the mat,

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walk the feet together.

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Then step the right foot back,
lower the right knee.

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Front knee over front ankle,

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gather energy up from the earth.

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Inhale.

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Focus on the quality
of movement here as you

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sweep the fingertips
up and overhead.

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Big breath in here.

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And then exhale, rain it down.

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Fingertips come to the mat.

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We pull the
left hip crease back.

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Flex the left
toes towards the face.

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Ardha Hanuman.

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Half-split.

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Inhale in,

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exhale, come
all the way forward.

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Lift the back knee,
let it hover.

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Inhale, open the chest,
open your heart.

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Really send that right heel
back and lift the back knee up.

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So lots of
integrity in the legs here.

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Squeezing your
thighs towards the midline.

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Maybe the
fingertips hover here.

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Then plant the
palms when you're ready

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and step the left toes back.

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Inhale, in plank.

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Exhale, all the
way to the belly.

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Inhale, in Cobra.

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Exhale, release.

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Beautiful, curl the toes under.

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Inhaling, power-up plank.

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And then exhale
to your Downward Dog.

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Killing it, take
a deep breath in.

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Inhale, lots of love in.

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Exhale, lots of love out.

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Inhale to look forward.

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Exhale, make
your way to the top.

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Inhale, halfway lift.

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Exhale, fold.

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This time fingertips
come to the mat,

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step the left knee back,
lower the left knee.

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Left foot back,
lower the left knee.

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Inhale, sweep the finger
tips forward up and back,

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front knee over front ankle.

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Gather energy up
from the earth here.

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Big stretch as you inhale,

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lift up from the pelvic floor.

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Feel the big, big
stretch as you inhale,

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and then exhale,
soften and fold.

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Fingertips come to the earth,

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pull the right hip
crease back, half-splits.

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Ardha Hanuman.

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Right toes towards the face.

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Breathe in, lift up
through the chest, the heart.

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Breathe out, send it
forward, lift the back knee.

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Reach left heel towards
the back edge of your mat.

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Really tone
the left quad here.

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Inhale, open the chest, open
your heart, look forward.

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You might come up
off the fingertips here

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just to make sure
you're not crashing down.

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Inhale in.

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Then exhale, plant
the palms, step it back.

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Plank pose.

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So hug the front body up
to meet the back body here.

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Reach the heels back.

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Press away from your
yoga mat and then inhale.

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Come onto the
tippy toes, look forward,

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exhale, all the way down.

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Inhale, Cobra.

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Exhale to release.

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Inhale, plank, press it up.

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Exhale, Downward Facing Dog,
pedal it out.

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So create some
soft, easy movement here

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as you breathe
deeper, four breaths.

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All right.

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Inhale, look towards the top.

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Exhale, ragdoll.

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Step one foot then the other.

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Inhale, halfway lift.

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Exhale, fold.

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Root to rise here.

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Inhale, reach for the sky.

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Lift all of your toes,
spread the fingertips.

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And exhale, all the way
back down, Forward Fold.

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Inhale, halfway lift.

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Exhale, soften and bow.

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Inhale, step the right foot
back, lower the right knee.

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Exhale.

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Inhale, gather energy up,

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sweep the finger
tips up and overhead.

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Big stretch here.

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Back toes, right
toes are curled under.

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And then exhale, all the way
to your half-split from there.

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Nice, send those
towards your navel,

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round through the spine,
and then roll it forward.

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Great, lift the back knee.

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Let the finger tips hover.

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Big breath as
you open your chest.

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Connect to your core strength.

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And then exhale,
plant the palms.

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Step it back.

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And belly to Cobra,

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or maybe, this time,
Chaturanga to Updog.

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You move with your breath.

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Inhale to open your chest.

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And exhale to
make your way back.

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Downward Facing Dog.

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When you get there, find
movement that feels good.

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Stretch.

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Soothe it out with your breath.

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Nice, smooth, easy,
full breathing, right?

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Notice if you're holding.

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See if you can keep it calm.

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Find the ease, the Sukha.

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Inhale to look forward.

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Exhale, step one foot
then the other to the top.

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Inhale, halfway lift.

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Exhale, fold.

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Root to rise.

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Inhale, reach for the sky.

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Spread the fingertips,
lift the toes.

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And exhale, all the way
back down, Forward Fold.

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Inhale, halfway lift.

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Exhale, soften and bow.

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Step the left foot back,
lower the left knee.

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Then when you're ready,
inhale, gather it in.

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Big stretch up towards the sky.

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Pull the right hip crease
back and lift up from

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your pelvic floor, so
we're not just collapsing here,

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but we're finding a
little lift and lengthen.

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Then straight into your
runner's lunge from here,

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straight into half-splits.

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So fingertips come down.

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And nose towards the navel.

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Flex your right foot, beautiful.

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Inhale.

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Exhale, come forward.

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Lift the back knee,
loop the shoulders,

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let your heart,
chest radiate forward.

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Power up through the
core, navel draws in and up.

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Then here we go, plant
the palms, step it back.

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Belly to Cobra,
or Chaturanga to Updog.

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Take your time.

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Move with your breath.

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Use an inhale
to open your heart.

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Use an exhale to make
your way back to Down Dog.

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This time, find
stillness and let the breath

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be in your movement.

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Let your breath move you here.

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Claw through the finger tips,

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take pressure out of the wrists.

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Hug the lower ribs in.

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One more breath
cycle in and out.

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Beautiful.

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Here we go, anchor
through the left heel.

258
00:11:30,708 --> 00:11:33,000
Inhale, lift the
right leg up high.

259
00:11:33,000 --> 00:11:34,083
Bend the right knee.

260
00:11:34,083 --> 00:11:37,000
Open right toes towards
the left side of your mat.

261
00:11:37,000 --> 00:11:39,000
Press into both palms evenly.

262
00:11:39,000 --> 00:11:42,000
Inhale, lift your
right knee even higher.

263
00:11:42,000 --> 00:11:44,875
Then exhale, cross it over,
right knee to left tricep,

264
00:11:44,875 --> 00:11:47,834
as you shift forward,
shoulders over the wrists.

265
00:11:47,834 --> 00:11:51,125
Inhale, lift it all the
way up, Three-Legged Dog.

266
00:11:51,125 --> 00:11:54,041
Exhale, all the way
through to your lunge.

267
00:11:54,041 --> 00:11:57,000
Last time, scoop it
all in, gather it all up.

268
00:11:57,000 --> 00:11:58,792
Inhale.

269
00:11:58,792 --> 00:12:02,708
Exhale,
half-splits, Ardha Hanuman.

270
00:12:02,708 --> 00:12:04,834
Inhale, look forward.

271
00:12:04,834 --> 00:12:07,792
Exhale, lift the back knee,
let the finger tips hover.

272
00:12:07,792 --> 00:12:10,834
This time, you might
open the chest even more.

273
00:12:10,834 --> 00:12:13,000
Beautiful, plant the palms.

274
00:12:13,000 --> 00:12:14,834
Step it back.

275
00:12:14,834 --> 00:12:17,583
This time, walk the
left hand to the center line.

276
00:12:17,583 --> 00:12:21,041
Turn onto the outer
edge of the left foot.

277
00:12:21,041 --> 00:12:24,417
Then lift the hips
up with your right hip,

278
00:12:24,417 --> 00:12:25,542
with your right hand, excuse me.

279
00:12:25,542 --> 00:12:26,542
So, right hand to left hip.

280
00:12:26,542 --> 00:12:27,708
Lift the hips up.

281
00:12:27,708 --> 00:12:29,000
Gather energy through your core

282
00:12:29,000 --> 00:12:32,000
and then send your right
finger tips towards the sky.

283
00:12:32,000 --> 00:12:35,208
Inhale in, take any
variation you like here.

284
00:12:35,208 --> 00:12:38,000
And then exhale,
make your way back down.

285
00:12:38,000 --> 00:12:39,583
Hips up high,

286
00:12:39,583 --> 00:12:42,041
heart melts towards the thighs.

287
00:12:43,000 --> 00:12:44,250
Downward Facing Dog.

288
00:12:44,250 --> 00:12:46,000
So, no pressure
in the wrists here.

289
00:12:46,000 --> 00:12:48,750
Keep clawing
into the finger tips.

290
00:12:50,000 --> 00:12:51,875
All right, anchor through
the right heel this time.

291
00:12:51,875 --> 00:12:54,166
Inhale, lift the
left leg up high.

292
00:12:54,166 --> 00:12:55,875
Bend the left knee,
and then when you're ready,

293
00:12:55,875 --> 00:12:58,458
send the left toes towards
the right side of your mat.

294
00:12:58,458 --> 00:13:02,375
Try to keep weight evenly
distributed through the palms.

295
00:13:02,375 --> 00:13:03,458
Hug the lower ribs in.

296
00:13:03,458 --> 00:13:05,750
Inhale, lift the
left knee up higher.

297
00:13:05,750 --> 00:13:08,291
Then exhale, cross it over.

298
00:13:08,291 --> 00:13:09,875
Left knee to right tricep.

299
00:13:09,875 --> 00:13:12,125
Shoulders and wrists stacked.

300
00:13:13,875 --> 00:13:17,208
Beautiful, inhale, all
the way up, Three-Legged Dog.

301
00:13:17,208 --> 00:13:20,542
Exhale, all the way
through to your lunge.

302
00:13:20,542 --> 00:13:21,542
Lower the right knee.

303
00:13:21,542 --> 00:13:23,750
Gather the energy up
and in as you breathe in.

304
00:13:23,750 --> 00:13:26,208
Sweep the arms up and overhead,

305
00:13:26,208 --> 00:13:28,041
as you breathe out,
Ardha Hanuman.

306
00:13:28,041 --> 00:13:29,667
Take it back down.

307
00:13:30,750 --> 00:13:32,375
Beautiful, inhale in.

308
00:13:32,375 --> 00:13:35,000
Exhale, come
all the way forward.

309
00:13:35,000 --> 00:13:36,542
Lift the back knee.

310
00:13:36,542 --> 00:13:37,583
Open the chest.

311
00:13:37,583 --> 00:13:38,917
Maybe fingertips hover,

312
00:13:38,917 --> 00:13:40,750
or maybe you open up
a little more this time.

313
00:13:40,750 --> 00:13:42,667
Big breath in, smile.

314
00:13:42,667 --> 00:13:46,667
Big breath out,
take it down, Plank Pose.

315
00:13:46,667 --> 00:13:48,083
Here we go, Vashistasana.

316
00:13:48,083 --> 00:13:49,333
Right hand to the
center of the mat.

317
00:13:49,333 --> 00:13:51,333
Come onto the outer
edge of your right foot.

318
00:13:51,333 --> 00:13:55,041
Use your left hand
to guide the right hips,

319
00:13:55,041 --> 00:13:56,667
the hips up, up, up, up, up.

320
00:13:56,667 --> 00:13:59,875
And then send the
left finger tips overhead.

321
00:13:59,875 --> 00:14:01,875
Soft microbend
in that right elbow.

322
00:14:01,875 --> 00:14:03,917
Inhale in.

323
00:14:03,917 --> 00:14:06,083
Create a full-body experience.

324
00:14:06,083 --> 00:14:09,625
And then exhale,
take it all the way down.

325
00:14:09,625 --> 00:14:11,000
Belly to Cobra,

326
00:14:11,000 --> 00:14:12,875
or Chaturanga to Updog.

327
00:14:12,875 --> 00:14:16,000
Or meet me in
Downward Facing Dog.

328
00:14:16,000 --> 00:14:18,166
Inhale to open your heart.

329
00:14:18,166 --> 00:14:20,375
Exhale to send it back.

330
00:14:21,834 --> 00:14:24,083
Deep breath in.

331
00:14:24,083 --> 00:14:26,500
Long breath out.

332
00:14:26,500 --> 00:14:30,250
Nice work, slowly
lower to the knees,

333
00:14:30,250 --> 00:14:32,375
knees together, feet together,

334
00:14:32,375 --> 00:14:34,834
and send the hips back,
sit up nice and tall,

335
00:14:34,834 --> 00:14:36,875
flip the palms up and overhead.

336
00:14:36,875 --> 00:14:41,000
Loop the shoulders and
just notice how you feel.

337
00:14:41,000 --> 00:14:43,333
Feel a little heat,

338
00:14:43,333 --> 00:14:47,959
a little fresh blood and oxygen
flowing throughout the body.

339
00:14:47,959 --> 00:14:50,708
We'll take the right
hand to the left outer thigh,

340
00:14:50,708 --> 00:14:53,000
and just a little
twist here to the left.

341
00:14:53,000 --> 00:14:55,083
Try to keep your chest lifting.

342
00:14:55,083 --> 00:14:57,959
Armpit, chest
lifting, so not collapsed.

343
00:14:57,959 --> 00:14:59,792
Draw the belly in
just a little bit.

344
00:14:59,792 --> 00:15:01,166
Inhale.

345
00:15:01,166 --> 00:15:04,583
And then exhale, to the right.

346
00:15:04,583 --> 00:15:07,417
Inhale to lift and lengthen.

347
00:15:07,417 --> 00:15:09,625
Exhale, twist.

348
00:15:11,875 --> 00:15:14,708
Gorgeous work.
Inhale, back to center.

349
00:15:14,708 --> 00:15:16,875
And exhale, Child's Pose.

350
00:15:16,875 --> 00:15:18,750
Send the fingertips back.

351
00:15:18,750 --> 00:15:20,875
Nose towards your knee.

352
00:15:23,041 --> 00:15:26,125
Inhale in.

353
00:15:26,125 --> 00:15:28,750
Exhale, empty everything out.

354
00:15:31,000 --> 00:15:33,708
Inhale, sweep the
arms up and overhead.

355
00:15:33,708 --> 00:15:35,000
Reach towards the
front edge of your mat.

356
00:15:35,000 --> 00:15:36,000
Really reach, reach, reach.

357
00:15:36,000 --> 00:15:37,834
So, claw the fingertips.

358
00:15:37,834 --> 00:15:40,500
Reaching, inching
towards the front.

359
00:15:40,500 --> 00:15:41,792
Inhaling again.

360
00:15:42,625 --> 00:15:45,000
Exhale, empty everything out.

361
00:15:46,625 --> 00:15:48,834
Awesome, press into
the tops of the feet,

362
00:15:48,834 --> 00:15:50,000
tuck the chin into the chest,

363
00:15:50,000 --> 00:15:51,959
and slowly roll it up.

364
00:15:55,250 --> 00:15:57,250
Hands come to the heart.

365
00:15:59,000 --> 00:16:01,625
Lift the sternum to the thumbs.

366
00:16:05,417 --> 00:16:08,250
Movement as medicine.

367
00:16:08,250 --> 00:16:12,917
This is a practice you
can show up for regularly.

368
00:16:13,917 --> 00:16:16,667
Repeat it whenever
you need to stir the pot,

369
00:16:16,667 --> 00:16:18,000
shake things up,

370
00:16:20,000 --> 00:16:22,250
find a new angle,

371
00:16:22,250 --> 00:16:25,000
hit the refresh button.

372
00:16:25,000 --> 00:16:25,875
Awesome work.

373
00:16:25,875 --> 00:16:27,667
Take the thumbs
up to the third eye,

374
00:16:27,667 --> 00:16:29,875
connecting to
that inner teacher,

375
00:16:29,875 --> 00:16:31,750
trusting that you
have everything you need.

376
00:16:31,750 --> 00:16:33,834
Inhale, sit up a little taller.

377
00:16:33,834 --> 00:16:36,917
And exhale, we bow.

378
00:16:36,917 --> 00:16:37,834
Namaste.

379
00:16:40,125 --> 00:16:43,000
(upbeat music)