1
00:00:00,267 --> 00:00:02,436
- Hey everyone.
Welcome to Yoga With Adriene.

2
00:00:02,436 --> 00:00:04,605
My name is Adriene, duh.

3
00:00:04,605 --> 00:00:06,540
And I am in the 
most beautiful...

4
00:00:06,540 --> 00:00:08,375
♪ Place on earth ♪

5
00:00:08,375 --> 00:00:11,578
And it's early, and I'm not
hungover, and I feel great.

6
00:00:11,578 --> 00:00:14,181
I was just saying I feel like

7
00:00:14,181 --> 00:00:18,151
I'm at a really nice natural spa

8
00:00:18,151 --> 00:00:20,754
called Mother Earth,
in Washington.

9
00:00:20,754 --> 00:00:22,890
This is gonna be a long intro,
I can tell already.

10
00:00:22,890 --> 00:00:25,325
I'm here on Anderson 
Island and I just woke up.

11
00:00:25,325 --> 00:00:28,595
And I have the privilege 
of being around such beauty.

12
00:00:28,595 --> 00:00:30,430
So I came out here to 
shoot a little video for you.

13
00:00:30,430 --> 00:00:32,666
This is something you can do,
in the morning

14
00:00:32,666 --> 00:00:34,701
in particular, that 
will wake up the body.

15
00:00:34,701 --> 00:00:36,537
It's quick, it's fast,
it's really about

16
00:00:36,537 --> 00:00:38,939
just connecting 
the breath to the body.

17
00:00:38,939 --> 00:00:40,407
Letting the mind be at ease.

18
00:00:40,407 --> 00:00:43,210
And, you know, 
finding what feels good.

19
00:00:43,210 --> 00:00:44,678
So hop on the mat,
pull out a towel,

20
00:00:44,678 --> 00:00:48,044
just pad your knees a little 
bit, and let's get movin'.

21
00:00:48,044 --> 00:00:51,519
(upbeat music)

22
00:01:08,635 --> 00:01:09,970
Okay, so we're gonna begin

23
00:01:09,970 --> 00:01:11,872
on all fours here.
(calm music)

24
00:01:11,872 --> 00:01:13,407
Pressing up and 
out of the palms,

25
00:01:13,407 --> 00:01:15,542
even pressing into 
the tops of the feet.

26
00:01:17,010 --> 00:01:20,514
And then a little 
Cat-Cow to get it going here.

27
00:01:20,514 --> 00:01:23,183
Inhale, heart radiates forward.

28
00:01:24,084 --> 00:01:26,787
On the exhale 
I begin at the tailbone,

29
00:01:26,787 --> 00:01:29,089
start at the tailbone,
travel up the spine

30
00:01:29,089 --> 00:01:31,825
until the crown of 
the head has to release.

31
00:01:31,825 --> 00:01:33,493
Find a little 
bit of movement here,

32
00:01:33,493 --> 00:01:35,529
your own self-expression.

33
00:01:36,563 --> 00:01:39,066
Find what feels 
good as we inhale,

34
00:01:39,066 --> 00:01:42,035
dropping the belly, heart lifts.

35
00:01:42,035 --> 00:01:45,072
Exhale, again traveling 
up and down the spine.

36
00:01:46,306 --> 00:01:47,407
Little variation here,

37
00:01:47,407 --> 00:01:48,775
I'm gonna bring the 
two big toes together,

38
00:01:48,775 --> 00:01:50,577
widen the knees 
as wide as the mat.

39
00:01:50,577 --> 00:01:52,045
Inhale, look forward.

40
00:01:52,045 --> 00:01:54,214
Exhale, take it around.

41
00:01:54,214 --> 00:01:55,782
So we're moving 
in a circle here.

42
00:01:55,782 --> 00:01:57,017
Inhaling, come forward.

43
00:01:57,017 --> 00:01:59,586
Exhale, around and back.

44
00:01:59,586 --> 00:02:00,721
Then reverse your circle.

45
00:02:00,721 --> 00:02:02,756
Inhale, forward.

46
00:02:02,756 --> 00:02:05,592
Exhale, through a little 
Extended Child's Pose there.

47
00:02:06,660 --> 00:02:07,594
Then I'll come back up.

48
00:02:07,594 --> 00:02:10,564
Walk the knees 
underneath the hip points.

49
00:02:10,564 --> 00:02:13,667
And send it up, 
Downward Facing Dog.

50
00:02:13,667 --> 00:02:15,869
Curling the toes under, 
lifting the sit bones high.

51
00:02:15,869 --> 00:02:18,672
Notice I'm bending my 
knees quite generously here.

52
00:02:18,672 --> 00:02:20,674
Pressing up and 
out of the palms.

53
00:02:21,708 --> 00:02:23,087
Pedaling the feet.

54
00:02:24,344 --> 00:02:26,446
Again, finding your 
own self-expression here.

55
00:02:26,446 --> 00:02:29,316
Shining a little 
light into the dark places

56
00:02:29,316 --> 00:02:31,885
as we get the body moving here.

57
00:02:31,885 --> 00:02:33,487
Then slowly I'll go for a walk

58
00:02:33,487 --> 00:02:35,288
towards the 
front edge of the mat.

59
00:02:35,288 --> 00:02:38,025
And land feet hip-width apart.

60
00:02:38,025 --> 00:02:40,427
Uttanasana, Forward Fold.

61
00:02:40,427 --> 00:02:42,662
Grab the elbows, 
rock a little side to side.

62
00:02:42,662 --> 00:02:45,465
Bend the knees generously,
tuck your chin into your chest,

63
00:02:45,465 --> 00:02:47,100
and slowly roll it up.

64
00:02:47,100 --> 00:02:48,805
Notice I'm wiggling 
my fingers here,

65
00:02:48,805 --> 00:02:51,104
just keeping it nice and loose.

66
00:02:51,104 --> 00:02:53,507
Inhale, reach up.

67
00:02:53,507 --> 00:02:56,009
And exhale, diving forward.

68
00:02:56,009 --> 00:02:58,145
Belly to the tops of the thighs.

69
00:02:58,145 --> 00:03:00,313
Slowly roll it up.

70
00:03:00,313 --> 00:03:02,315
Reach it up, big breath.

71
00:03:03,950 --> 00:03:07,220
And exhale, belly to 
the tops of the thighs.

72
00:03:09,056 --> 00:03:11,691
Now we roll up to Tadasana.

73
00:03:11,691 --> 00:03:14,795
Inhale, palms kiss 
together up overhead.

74
00:03:14,795 --> 00:03:18,632
And exhale, again, belly 
to the tops of the thighs.

75
00:03:18,632 --> 00:03:19,466
Letting go.

76
00:03:19,466 --> 00:03:21,902
This time we inhale, 
lift to flat back position.

77
00:03:21,902 --> 00:03:23,904
Exhale, soften and bow.

78
00:03:23,904 --> 00:03:26,506
Stepping the right foot back,
Runner's Lunge.

79
00:03:27,974 --> 00:03:30,343
So again, we're not 
really making the goal here

80
00:03:30,343 --> 00:03:31,912
to have the perfect asana,

81
00:03:31,912 --> 00:03:34,548
but to move with the 
breath and wake up the body.

82
00:03:34,548 --> 00:03:36,416
We step the left foot back.

83
00:03:36,416 --> 00:03:37,651
Downward Facing Dog.

84
00:03:37,651 --> 00:03:38,902
Pedaling the feet,

85
00:03:38,902 --> 00:03:41,211
finding your own
self-expression.

86
00:03:41,211 --> 00:03:44,324
And shifting our weight 
forward, Plank position.

87
00:03:44,324 --> 00:03:47,360
Rocking a little front to back.

88
00:03:47,360 --> 00:03:49,996
Spiking the heels back 
and then lowering the knees

89
00:03:49,996 --> 00:03:52,966
as we slowly lower down 
all the way to the belly.

90
00:03:52,966 --> 00:03:55,235
Cobra.
Inhale, lift up.

91
00:03:55,235 --> 00:03:57,304
Tagging a little 
weight in the elbows there.

92
00:03:57,304 --> 00:03:58,972
Checking in with the neck.

93
00:03:58,972 --> 00:04:01,174
Curl the toes under,
draw your navel in,

94
00:04:01,174 --> 00:04:03,443
and lift it up, 
Downward Facing Dog.

95
00:04:03,443 --> 00:04:05,821
Pedal the feet.
Work it out, my friends.

96
00:04:06,880 --> 00:04:09,049
Step the right foot up,
Runner's Lunge.

97
00:04:10,550 --> 00:04:12,752
Breathe in, pull that 
right hip crease back.

98
00:04:12,752 --> 00:04:14,154
And then 
stepping the back foot up

99
00:04:14,154 --> 00:04:15,755
to meet the front, Forward Fold.

100
00:04:17,624 --> 00:04:20,093
Inhale, we lift to 
flat back position.

101
00:04:21,495 --> 00:04:23,096
Exhale, soften and bow.

102
00:04:23,096 --> 00:04:26,166
On your next breath 
reach it all the way up.

103
00:04:26,166 --> 00:04:27,434
Fingertips kiss together.

104
00:04:27,434 --> 00:04:29,035
And we exhale back at the heart.

105
00:04:29,035 --> 00:04:31,071
Again, inhale, we reach it up.

106
00:04:32,272 --> 00:04:34,474
Soft knees as we bow forward.

107
00:04:36,309 --> 00:04:38,411
Inhale, flat back.

108
00:04:38,411 --> 00:04:41,615
Exhale, we step 
the left foot back now.

109
00:04:44,551 --> 00:04:46,286
Breathe. Notice 
I'm opening my mouth,

110
00:04:46,286 --> 00:04:47,621
just checking 
with the jaw there.

111
00:04:47,621 --> 00:04:49,089
I step the right foot back.

112
00:04:49,089 --> 00:04:51,224
Downward Facing Dog.

113
00:04:51,224 --> 00:04:53,994
Shoulders are 
externally rotating here,

114
00:04:53,994 --> 00:04:55,640
away from the ears.

115
00:04:58,131 --> 00:05:00,500
Getting my groove on here,
checking out my hands.

116
00:05:00,500 --> 00:05:03,537
And then inhale up 
and over into Plank.

117
00:05:03,537 --> 00:05:06,473
Slowly we shift forward,
hug the elbows in.

118
00:05:06,473 --> 00:05:08,375
Chaturanga or Upward Facing Dog

119
00:05:08,375 --> 00:05:10,544
or any version of 
vinyasa of your choice here.

120
00:05:10,544 --> 00:05:13,647
You can lower down 
to the belly, Cobra.

121
00:05:13,647 --> 00:05:14,814
And then when 
you feel satisfied,

122
00:05:14,814 --> 00:05:17,117
send it back, Down Dog.

123
00:05:17,117 --> 00:05:19,085
Left foot steps up.

124
00:05:19,085 --> 00:05:21,121
So we're moving through 
our Sun Salutation here.

125
00:05:21,121 --> 00:05:22,522
We have a video for Sun Salute,

126
00:05:22,522 --> 00:05:25,625
you can check that out 
for a more detailed version.

127
00:05:25,625 --> 00:05:26,760
Forward Fold.

128
00:05:27,627 --> 00:05:29,896
Inhale, flat back, long spine.

129
00:05:29,896 --> 00:05:30,931
Exhale, bow.

130
00:05:30,931 --> 00:05:33,066
Reach it up with a breath in.

131
00:05:34,334 --> 00:05:35,936
Exhale, back to the heart.

132
00:05:35,936 --> 00:05:37,470
Beautiful.

133
00:05:37,470 --> 00:05:40,607
Here I am, 
I'm making a fool of myself.

134
00:05:40,607 --> 00:05:42,642
Just so excited 
about my surroundings.

135
00:05:42,642 --> 00:05:44,611
(laughing)

136
00:05:44,611 --> 00:05:45,612
Okay, here we go.

137
00:05:45,612 --> 00:05:48,848
Shifting into a Mountain Pose,

138
00:05:48,848 --> 00:05:51,284
prepping for Tree.

139
00:05:52,352 --> 00:05:54,654
I slowly shift my 
weight over to the left leg

140
00:05:54,654 --> 00:05:56,823
and reach the right foot up.

141
00:05:56,823 --> 00:05:58,625
Now you might not 
bring the right heel

142
00:05:58,625 --> 00:06:01,828
all the way up to the center.

143
00:06:01,828 --> 00:06:04,364
Find a place that's 
anywhere on that leg,

144
00:06:04,364 --> 00:06:05,748
just not on the knee.

145
00:06:08,335 --> 00:06:11,071
Find that dual action,
pressing down through the earth

146
00:06:11,071 --> 00:06:12,172
as we lift up through the heart,

147
00:06:12,172 --> 00:06:13,540
lift up through the crown.

148
00:06:13,540 --> 00:06:15,976
Notice this drop in 
the shoulders there.

149
00:06:16,810 --> 00:06:20,981
Fingertips move, shoulders
drawing away from the ears.

150
00:06:20,981 --> 00:06:22,415
Had to do a little Tree Pose

151
00:06:22,415 --> 00:06:24,985
amongst all the beautiful trees.

152
00:06:24,985 --> 00:06:25,819
Breathe.

153
00:06:25,819 --> 00:06:28,021
Draw you navel in,
find your center.

154
00:06:28,021 --> 00:06:31,725
And then slowly 
release the fingertips down.

155
00:06:31,725 --> 00:06:33,526
Interlace them behind your back,

156
00:06:33,526 --> 00:06:35,262
behind your tail, 
your sacrum there.

157
00:06:35,262 --> 00:06:37,897
Open your heart, lift your 
chin slightly, breathe in.

158
00:06:39,699 --> 00:06:41,768
And then gently we release.

159
00:06:41,768 --> 00:06:43,036
Same thing on the other side.

160
00:06:43,036 --> 00:06:45,221
Find that opposition 
as we ground

161
00:06:45,221 --> 00:06:48,408
through that standing leg.

162
00:06:48,408 --> 00:06:50,132
And lift through the heart.

163
00:06:52,879 --> 00:06:56,216
My standing leg is 
pushing back into that foot.

164
00:06:56,216 --> 00:06:58,318
Everything meeting 
in the midline here.

165
00:07:00,420 --> 00:07:02,489
I can stay palms 
together at the heart.

166
00:07:03,757 --> 00:07:05,625
Or I can reach 
them up towards the sky

167
00:07:05,625 --> 00:07:07,394
with a nice deep breath in.

168
00:07:08,361 --> 00:07:10,664
I'm doing a lot of 
wrist rotations here

169
00:07:10,664 --> 00:07:14,234
just to kind of encourage you
to find your own movement,

170
00:07:14,234 --> 00:07:17,030
find a little sway, 
a little self-expression.

171
00:07:19,990 --> 00:07:22,742
I'll reach behind, interlace
fingertips behind the back.

172
00:07:22,742 --> 00:07:25,512
Again, open the heart,
open the chest.

173
00:07:25,512 --> 00:07:27,447
Press strong into the legs.

174
00:07:29,349 --> 00:07:31,484
And then release gently,
back to standing.

175
00:07:31,484 --> 00:07:33,119
Inhale, reach it up.

176
00:07:33,119 --> 00:07:35,522
Exhale, back to the heart.

177
00:07:35,522 --> 00:07:37,257
Inhale, full breath.

178
00:07:37,257 --> 00:07:39,159
Exhale, diving forward.

179
00:07:39,159 --> 00:07:40,260
Last time we inhale.

180
00:07:40,260 --> 00:07:42,327
Lift to flat back position. 
Smile.

181
00:07:43,396 --> 00:07:45,231
And then slowly we'll transition

182
00:07:46,099 --> 00:07:48,468
to a nice 
comfortable seated posture.

183
00:07:50,570 --> 00:07:51,938
Soles of the feet on the mat.

184
00:07:51,938 --> 00:07:52,939
Fingertips behind.

185
00:07:52,939 --> 00:07:55,041
Going into a 
Half Boat Pose here.

186
00:07:55,041 --> 00:07:56,609
Boat variation.

187
00:07:58,678 --> 00:08:00,680
Inhale, reach it up.

188
00:08:00,680 --> 00:08:02,248
Find a little bit of movement.

189
00:08:04,807 --> 00:08:06,619
So it doesn't really 
matter what we're doing here,

190
00:08:06,619 --> 00:08:09,222
but how we do it, 
kind of how we approach it.

191
00:08:09,222 --> 00:08:11,925
I'm drawing my 
navel into my spine.

192
00:08:11,925 --> 00:08:12,826
Then I gently release.

193
00:08:12,826 --> 00:08:15,495
Soles of the feet come 
together for Baddha Konasana.

194
00:08:15,495 --> 00:08:17,397
Inhale, draw the 
chin into the chest.

195
00:08:17,397 --> 00:08:18,898
Roll it up.

196
00:08:18,898 --> 00:08:20,433
Open heart.

197
00:08:20,433 --> 00:08:23,169
As I slowly melt it forward.

198
00:08:23,169 --> 00:08:25,372
Keeping a nice flat back here

199
00:08:26,673 --> 00:08:27,974
for as long as possible.

200
00:08:28,842 --> 00:08:30,610
And then when I feel 
like I've reached my edge

201
00:08:30,610 --> 00:08:32,112
I'll let it round forward,

202
00:08:32,112 --> 00:08:34,481
letting the weight 
of the head drop down.

203
00:08:35,448 --> 00:08:38,818
As I breathe, nice, full, sweet,
deep breaths into the back.

204
00:08:40,720 --> 00:08:41,705
Roll it up.

205
00:08:42,856 --> 00:08:44,099
Wiggle it out.

206
00:08:46,259 --> 00:08:49,796
Shifting now to flat 
back all the way down.

207
00:08:49,796 --> 00:08:53,299
I breathe into my belly here.
I extend my legs out.

208
00:08:53,299 --> 00:08:56,036
Arms to the side,
palms faced up.

209
00:08:56,036 --> 00:08:57,937
Take a deep breath in, smile.

210
00:08:57,937 --> 00:09:00,940
Nice full breath of 
gratitude for yourself.

211
00:09:00,940 --> 00:09:03,309
For showing up on the 
mat today to do the work.

212
00:09:11,317 --> 00:09:14,387
Hey everyone, okay so 
that was our sequence.

213
00:09:14,387 --> 00:09:17,056
And I'm very 
distracted right now because,

214
00:09:17,056 --> 00:09:19,526
in a good way, 
good distractions.

215
00:09:19,526 --> 00:09:21,361
Talk about yoga 
because we're like,

216
00:09:21,361 --> 00:09:25,231
what is this 
weird thing in the lake?

217
00:09:25,231 --> 00:09:27,300
That's not a lake 
but it feels like it.

218
00:09:27,300 --> 00:09:28,735
It's a seal.

219
00:09:28,735 --> 00:09:30,269
It's a seal, y'all.

220
00:09:31,237 --> 00:09:34,441
It is a... I wanna like 
use 10 expletives right now.

221
00:09:34,441 --> 00:09:36,109
It's a seal.

222
00:09:36,109 --> 00:09:37,243
Can you see it?

223
00:09:37,243 --> 00:09:39,679
He's just peeking 
its head above the water.

224
00:09:41,414 --> 00:09:42,849
And now it just went back in.

225
00:09:45,485 --> 00:09:46,352
I'm in paradise.

226
00:09:46,352 --> 00:09:49,803
Okay so, point is,

227
00:09:49,803 --> 00:09:52,025
that was a sequence 
to get us moving.

228
00:09:52,025 --> 00:09:54,294
I just wanna say like 
this is great for morning,

229
00:09:54,294 --> 00:09:57,063
but great for anytime.
And this sequence in particular

230
00:09:57,063 --> 00:09:58,498
is just meant to inspire you.

231
00:09:58,498 --> 00:10:00,767
I woke up inspired 
by my surroundings.

232
00:10:00,767 --> 00:10:03,136
I hope that you watch this
video and get inspired to move.

233
00:10:03,136 --> 00:10:05,805
So don't even worry about 
doing this exact sequence.

234
00:10:05,805 --> 00:10:07,574
Permission to 
break all the rules.

235
00:10:07,574 --> 00:10:09,175
Just let this be a video

236
00:10:09,175 --> 00:10:10,944
to get you moving 
in the morning, okay.

237
00:10:10,944 --> 00:10:12,045
Surprise yourself.

238
00:10:12,045 --> 00:10:14,147
Open yourself up 
to a new experience.

239
00:10:15,014 --> 00:10:16,282
And I'm gonna go 
check out this seal.

240
00:10:16,282 --> 00:10:17,821
Love you guys.
Leave comments below.

241
00:10:17,821 --> 00:10:20,019
Subscribe to the 
channel if you haven't already.

242
00:10:20,019 --> 00:10:20,854
And take care.

243
00:10:20,854 --> 00:10:22,222
Namaste.

244
00:10:22,222 --> 00:10:24,791
(upbeat music)