- Hey everyone.
Welcome to Yoga With Adriene.

My name is Adriene, duh.

And I am in the 
most beautiful...

♪ Place on earth ♪

And it's early, and I'm not
hungover, and I feel great.

I was just saying I feel like

I'm at a really nice natural spa

called Mother Earth,
in Washington.

This is gonna be a long intro,
I can tell already.

I'm here on Anderson 
Island and I just woke up.

And I have the privilege 
of being around such beauty.

So I came out here to 
shoot a little video for you.

This is something you can do,
in the morning

in particular, that 
will wake up the body.

It's quick, it's fast,
it's really about

just connecting 
the breath to the body.

Letting the mind be at ease.

And, you know, 
finding what feels good.

So hop on the mat,
pull out a towel,

just pad your knees a little 
bit, and let's get movin'.

(upbeat music)

Okay, so we're gonna begin

on all fours here.
(calm music)

Pressing up and 
out of the palms,

even pressing into 
the tops of the feet.

And then a little 
Cat-Cow to get it going here.

Inhale, heart radiates forward.

On the exhale 
I begin at the tailbone,

start at the tailbone,
travel up the spine

until the crown of 
the head has to release.

Find a little 
bit of movement here,

your own self-expression.

Find what feels 
good as we inhale,

dropping the belly, heart lifts.

Exhale, again traveling 
up and down the spine.

Little variation here,

I'm gonna bring the 
two big toes together,

widen the knees 
as wide as the mat.

Inhale, look forward.

Exhale, take it around.

So we're moving 
in a circle here.

Inhaling, come forward.

Exhale, around and back.

Then reverse your circle.

Inhale, forward.

Exhale, through a little 
Extended Child's Pose there.

Then I'll come back up.

Walk the knees 
underneath the hip points.

And send it up, 
Downward Facing Dog.

Curling the toes under, 
lifting the sit bones high.

Notice I'm bending my 
knees quite generously here.

Pressing up and 
out of the palms.

Pedaling the feet.

Again, finding your 
own self-expression here.

Shining a little 
light into the dark places

as we get the body moving here.

Then slowly I'll go for a walk

towards the 
front edge of the mat.

And land feet hip-width apart.

Uttanasana, Forward Fold.

Grab the elbows, 
rock a little side to side.

Bend the knees generously,
tuck your chin into your chest,

and slowly roll it up.

Notice I'm wiggling 
my fingers here,

just keeping it nice and loose.

Inhale, reach up.

And exhale, diving forward.

Belly to the tops of the thighs.

Slowly roll it up.

Reach it up, big breath.

And exhale, belly to 
the tops of the thighs.

Now we roll up to Tadasana.

Inhale, palms kiss 
together up overhead.

And exhale, again, belly 
to the tops of the thighs.

Letting go.

This time we inhale, 
lift to flat back position.

Exhale, soften and bow.

Stepping the right foot back,
Runner's Lunge.

So again, we're not 
really making the goal here

to have the perfect asana,

but to move with the 
breath and wake up the body.

We step the left foot back.

Downward Facing Dog.

Pedaling the feet,

finding your own
self-expression.

And shifting our weight 
forward, Plank position.

Rocking a little front to back.

Spiking the heels back 
and then lowering the knees

as we slowly lower down 
all the way to the belly.

Cobra.
Inhale, lift up.

Tagging a little 
weight in the elbows there.

Checking in with the neck.

Curl the toes under,
draw your navel in,

and lift it up, 
Downward Facing Dog.

Pedal the feet.
Work it out, my friends.

Step the right foot up,
Runner's Lunge.

Breathe in, pull that 
right hip crease back.

And then 
stepping the back foot up

to meet the front, Forward Fold.

Inhale, we lift to 
flat back position.

Exhale, soften and bow.

On your next breath 
reach it all the way up.

Fingertips kiss together.

And we exhale back at the heart.

Again, inhale, we reach it up.

Soft knees as we bow forward.

Inhale, flat back.

Exhale, we step 
the left foot back now.

Breathe. Notice 
I'm opening my mouth,

just checking 
with the jaw there.

I step the right foot back.

Downward Facing Dog.

Shoulders are 
externally rotating here,

away from the ears.

Getting my groove on here,
checking out my hands.

And then inhale up 
and over into Plank.

Slowly we shift forward,
hug the elbows in.

Chaturanga or Upward Facing Dog

or any version of 
vinyasa of your choice here.

You can lower down 
to the belly, Cobra.

And then when 
you feel satisfied,

send it back, Down Dog.

Left foot steps up.

So we're moving through 
our Sun Salutation here.

We have a video for Sun Salute,

you can check that out 
for a more detailed version.

Forward Fold.

Inhale, flat back, long spine.

Exhale, bow.

Reach it up with a breath in.

Exhale, back to the heart.

Beautiful.

Here I am, 
I'm making a fool of myself.

Just so excited 
about my surroundings.

(laughing)

Okay, here we go.

Shifting into a Mountain Pose,

prepping for Tree.

I slowly shift my 
weight over to the left leg

and reach the right foot up.

Now you might not 
bring the right heel

all the way up to the center.

Find a place that's 
anywhere on that leg,

just not on the knee.

Find that dual action,
pressing down through the earth

as we lift up through the heart,

lift up through the crown.

Notice this drop in 
the shoulders there.

Fingertips move, shoulders
drawing away from the ears.

Had to do a little Tree Pose

amongst all the beautiful trees.

Breathe.

Draw you navel in,
find your center.

And then slowly 
release the fingertips down.

Interlace them behind your back,

behind your tail, 
your sacrum there.

Open your heart, lift your 
chin slightly, breathe in.

And then gently we release.

Same thing on the other side.

Find that opposition 
as we ground

through that standing leg.

And lift through the heart.

My standing leg is 
pushing back into that foot.

Everything meeting 
in the midline here.

I can stay palms 
together at the heart.

Or I can reach 
them up towards the sky

with a nice deep breath in.

I'm doing a lot of 
wrist rotations here

just to kind of encourage you
to find your own movement,

find a little sway, 
a little self-expression.

I'll reach behind, interlace
fingertips behind the back.

Again, open the heart,
open the chest.

Press strong into the legs.

And then release gently,
back to standing.

Inhale, reach it up.

Exhale, back to the heart.

Inhale, full breath.

Exhale, diving forward.

Last time we inhale.

Lift to flat back position. 
Smile.

And then slowly we'll transition

to a nice 
comfortable seated posture.

Soles of the feet on the mat.

Fingertips behind.

Going into a 
Half Boat Pose here.

Boat variation.

Inhale, reach it up.

Find a little bit of movement.

So it doesn't really 
matter what we're doing here,

but how we do it, 
kind of how we approach it.

I'm drawing my 
navel into my spine.

Then I gently release.

Soles of the feet come 
together for Baddha Konasana.

Inhale, draw the 
chin into the chest.

Roll it up.

Open heart.

As I slowly melt it forward.

Keeping a nice flat back here

for as long as possible.

And then when I feel 
like I've reached my edge

I'll let it round forward,

letting the weight 
of the head drop down.

As I breathe, nice, full, sweet,
deep breaths into the back.

Roll it up.

Wiggle it out.

Shifting now to flat 
back all the way down.

I breathe into my belly here.
I extend my legs out.

Arms to the side,
palms faced up.

Take a deep breath in, smile.

Nice full breath of 
gratitude for yourself.

For showing up on the 
mat today to do the work.

Hey everyone, okay so 
that was our sequence.

And I'm very 
distracted right now because,

in a good way, 
good distractions.

Talk about yoga 
because we're like,

what is this 
weird thing in the lake?

That's not a lake 
but it feels like it.

It's a seal.

It's a seal, y'all.

It is a... I wanna like 
use 10 expletives right now.

It's a seal.

Can you see it?

He's just peeking 
its head above the water.

And now it just went back in.

I'm in paradise.

Okay so, point is,

that was a sequence 
to get us moving.

I just wanna say like 
this is great for morning,

but great for anytime.
And this sequence in particular

is just meant to inspire you.

I woke up inspired 
by my surroundings.

I hope that you watch this
video and get inspired to move.

So don't even worry about 
doing this exact sequence.

Permission to 
break all the rules.

Just let this be a video

to get you moving 
in the morning, okay.

Surprise yourself.

Open yourself up 
to a new experience.

And I'm gonna go 
check out this seal.

Love you guys.
Leave comments below.

Subscribe to the 
channel if you haven't already.

And take care.

Namaste.

(upbeat music)