- Howdy, everyone?

Welcome to Yoga With Adriene.

I am Adriene, and today

on our movement
is medicine practice,

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

the energy that you
need to conquer your day,

to find what feels good,

and to follow your destiny.

Hop into something
comfy and let's get started.

(uplifting music)

Alrighty, my darling friends,

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

So get on down low.

Bring your knees as
wide as your yoga mat,

big toes to touch.

And we'll start
by melting the heart

and the forehead to the ground.

Take a deep breath in.

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

send the hips back,

and just ground
into this moment.

So we have a 15-minute practice

to find what feels good.

So let go of the day thus far,

clear the cache,
clear the cookies,

and gently begin to
rock the forehead a little

back and forth,
massaging the brow bone,

but also stimulating
this third eye point.

Also really
great for the sinuses.

And then press a little more
awareness energy, consciousness

into every fingertip.

And then pull
the hip creases back,

press into your hands
and just send your tailbone

towards the back edge
of your mat even more.

So we're starting nice and low.

Pranam.

Begin to gently move
the hips back and forth,

mindful you
should feel really good,

and use your
imagination to really see

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

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

And this time, exhale
out through the mouth.

Again, just let
that big inhale in.

A nice, cleansing
exhale out through the mouth.

Press into the tops of the feet,

claw through the finger tips,

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

Wonderful, walk the
knees underneath the hips.

Curl the toes under, inhale in,

tap into an inner
smile as you exhale.

Lift the hips up high

and start to pedal it out,
Downward Facing Dog.

Stay connected
through your finger tips

and feel your way
through this practice.

Really feel it out,

feel what's going
on in your body today,

really being
present with what is.

Hug the lower ribs in,

lift the hip creases up high,

continue to pedal it out,

got relaxed there,

for three breath cycles.

Get into the hips,
the shoulders,

find length
through the side body.

After about three breath
cycles, plant your palms.

Take any pressure out
of the wrists by really

clawing through the finger tips.

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

Let the heels grow heavy.

They don't have
to touch the earth,

just let them go heavy.

And then find stillness.

Breathing deep,

so great for circulation,

so great for the
nervous system here.

Take one more breath.

And on an exhale,
bend the knees,

inhale, look forward,

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

Forward Fold with
the feet hip-width apart.

Bend the knees,
shake the head loose.

Beautiful, press into the feet,

really feel that
connection to the earth,

press into all four
corners of the feet.

And then really feel this out.

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

Stack up through the spine,

this sacred line that
runs from the tailbone

all the way up to
the crown of the head.

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

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

So really pay attention
to the quality of breath,

the quality of
movement here today.

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

stack head over heart,
heart over pelvis.

Inhale, give it
everything you've got,

maximize the stretch here,

and then exhale, bend the knees,

Forward Fold all the way down.

Move with the breath.

Inhale, halfway lift,
find length.

Exhale, soften and fold.

Bend the knees,
fingertips come to the mat,

walk the feet together.

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

Front knee over front ankle,

gather energy up from the earth.

Inhale.

Focus on the quality
of movement here as you

sweep the fingertips
up and overhead.

Big breath in here.

And then exhale, rain it down.

Fingertips come to the mat.

We pull the
left hip crease back.

Flex the left
toes towards the face.

Ardha Hanuman.

Half-split.

Inhale in,

exhale, come
all the way forward.

Lift the back knee,
let it hover.

Inhale, open the chest,
open your heart.

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

So lots of
integrity in the legs here.

Squeezing your
thighs towards the midline.

Maybe the
fingertips hover here.

Then plant the
palms when you're ready

and step the left toes back.

Inhale, in plank.

Exhale, all the
way to the belly.

Inhale, in Cobra.

Exhale, release.

Beautiful, curl the toes under.

Inhaling, power-up plank.

And then exhale
to your Downward Dog.

Killing it, take
a deep breath in.

Inhale, lots of love in.

Exhale, lots of love out.

Inhale to look forward.

Exhale, make
your way to the top.

Inhale, halfway lift.

Exhale, fold.

This time fingertips
come to the mat,

step the left knee back,
lower the left knee.

Left foot back,
lower the left knee.

Inhale, sweep the finger
tips forward up and back,

front knee over front ankle.

Gather energy up
from the earth here.

Big stretch as you inhale,

lift up from the pelvic floor.

Feel the big, big
stretch as you inhale,

and then exhale,
soften and fold.

Fingertips come to the earth,

pull the right hip
crease back, half-splits.

Ardha Hanuman.

Right toes towards the face.

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

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

Reach left heel towards
the back edge of your mat.

Really tone
the left quad here.

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

You might come up
off the fingertips here

just to make sure
you're not crashing down.

Inhale in.

Then exhale, plant
the palms, step it back.

Plank pose.

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

Reach the heels back.

Press away from your
yoga mat and then inhale.

Come onto the
tippy toes, look forward,

exhale, all the way down.

Inhale, Cobra.

Exhale to release.

Inhale, plank, press it up.

Exhale, Downward Facing Dog,
pedal it out.

So create some
soft, easy movement here

as you breathe
deeper, four breaths.

All right.

Inhale, look towards the top.

Exhale, ragdoll.

Step one foot then the other.

Inhale, halfway lift.

Exhale, fold.

Root to rise here.

Inhale, reach for the sky.

Lift all of your toes,
spread the fingertips.

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

Inhale, halfway lift.

Exhale, soften and bow.

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

Exhale.

Inhale, gather energy up,

sweep the finger
tips up and overhead.

Big stretch here.

Back toes, right
toes are curled under.

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

Nice, send those
towards your navel,

round through the spine,
and then roll it forward.

Great, lift the back knee.

Let the finger tips hover.

Big breath as
you open your chest.

Connect to your core strength.

And then exhale,
plant the palms.

Step it back.

And belly to Cobra,

or maybe, this time,
Chaturanga to Updog.

You move with your breath.

Inhale to open your chest.

And exhale to
make your way back.

Downward Facing Dog.

When you get there, find
movement that feels good.

Stretch.

Soothe it out with your breath.

Nice, smooth, easy,
full breathing, right?

Notice if you're holding.

See if you can keep it calm.

Find the ease, the Sukha.

Inhale to look forward.

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

Inhale, halfway lift.

Exhale, fold.

Root to rise.

Inhale, reach for the sky.

Spread the fingertips,
lift the toes.

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

Inhale, halfway lift.

Exhale, soften and bow.

Step the left foot back,
lower the left knee.

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

Big stretch up towards the sky.

Pull the right hip crease
back and lift up from

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

but we're finding a
little lift and lengthen.

Then straight into your
runner's lunge from here,

straight into half-splits.

So fingertips come down.

And nose towards the navel.

Flex your right foot, beautiful.

Inhale.

Exhale, come forward.

Lift the back knee,
loop the shoulders,

let your heart,
chest radiate forward.

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

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

Belly to Cobra,
or Chaturanga to Updog.

Take your time.

Move with your breath.

Use an inhale
to open your heart.

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

This time, find
stillness and let the breath

be in your movement.

Let your breath move you here.

Claw through the finger tips,

take pressure out of the wrists.

Hug the lower ribs in.

One more breath
cycle in and out.

Beautiful.

Here we go, anchor
through the left heel.

Inhale, lift the
right leg up high.

Bend the right knee.

Open right toes towards
the left side of your mat.

Press into both palms evenly.

Inhale, lift your
right knee even higher.

Then exhale, cross it over,
right knee to left tricep,

as you shift forward,
shoulders over the wrists.

Inhale, lift it all the
way up, Three-Legged Dog.

Exhale, all the way
through to your lunge.

Last time, scoop it
all in, gather it all up.

Inhale.

Exhale,
half-splits, Ardha Hanuman.

Inhale, look forward.

Exhale, lift the back knee,
let the finger tips hover.

This time, you might
open the chest even more.

Beautiful, plant the palms.

Step it back.

This time, walk the
left hand to the center line.

Turn onto the outer
edge of the left foot.

Then lift the hips
up with your right hip,

with your right hand, excuse me.

So, right hand to left hip.

Lift the hips up.

Gather energy through your core

and then send your right
finger tips towards the sky.

Inhale in, take any
variation you like here.

And then exhale,
make your way back down.

Hips up high,

heart melts towards the thighs.

Downward Facing Dog.

So, no pressure
in the wrists here.

Keep clawing
into the finger tips.

All right, anchor through
the right heel this time.

Inhale, lift the
left leg up high.

Bend the left knee,
and then when you're ready,

send the left toes towards
the right side of your mat.

Try to keep weight evenly
distributed through the palms.

Hug the lower ribs in.

Inhale, lift the
left knee up higher.

Then exhale, cross it over.

Left knee to right tricep.

Shoulders and wrists stacked.

Beautiful, inhale, all
the way up, Three-Legged Dog.

Exhale, all the way
through to your lunge.

Lower the right knee.

Gather the energy up
and in as you breathe in.

Sweep the arms up and overhead,

as you breathe out,
Ardha Hanuman.

Take it back down.

Beautiful, inhale in.

Exhale, come
all the way forward.

Lift the back knee.

Open the chest.

Maybe fingertips hover,

or maybe you open up
a little more this time.

Big breath in, smile.

Big breath out,
take it down, Plank Pose.

Here we go, Vashistasana.

Right hand to the
center of the mat.

Come onto the outer
edge of your right foot.

Use your left hand
to guide the right hips,

the hips up, up, up, up, up.

And then send the
left finger tips overhead.

Soft microbend
in that right elbow.

Inhale in.

Create a full-body experience.

And then exhale,
take it all the way down.

Belly to Cobra,

or Chaturanga to Updog.

Or meet me in
Downward Facing Dog.

Inhale to open your heart.

Exhale to send it back.

Deep breath in.

Long breath out.

Nice work, slowly
lower to the knees,

knees together, feet together,

and send the hips back,
sit up nice and tall,

flip the palms up and overhead.

Loop the shoulders and
just notice how you feel.

Feel a little heat,

a little fresh blood and oxygen
flowing throughout the body.

We'll take the right
hand to the left outer thigh,

and just a little
twist here to the left.

Try to keep your chest lifting.

Armpit, chest
lifting, so not collapsed.

Draw the belly in
just a little bit.

Inhale.

And then exhale, to the right.

Inhale to lift and lengthen.

Exhale, twist.

Gorgeous work.
Inhale, back to center.

And exhale, Child's Pose.

Send the fingertips back.

Nose towards your knee.

Inhale in.

Exhale, empty everything out.

Inhale, sweep the
arms up and overhead.

Reach towards the
front edge of your mat.

Really reach, reach, reach.

So, claw the fingertips.

Reaching, inching
towards the front.

Inhaling again.

Exhale, empty everything out.

Awesome, press into
the tops of the feet,

tuck the chin into the chest,

and slowly roll it up.

Hands come to the heart.

Lift the sternum to the thumbs.

Movement as medicine.

This is a practice you
can show up for regularly.

Repeat it whenever
you need to stir the pot,

shake things up,

find a new angle,

hit the refresh button.

Awesome work.

Take the thumbs
up to the third eye,

connecting to
that inner teacher,

trusting that you
have everything you need.

Inhale, sit up a little taller.

And exhale, we bow.

Namaste.

(upbeat music)