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(upbeat music)

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- Hello and welcome 
to Yoga with Adriene.

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I'm Adriene and this is Benji.

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And today we have an awesome
little yoga for when you wake up

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or when you need 
a little wake up.

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So let's begin right away.

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Starting in a 
nice comfortable seat.

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As soon as you get there,

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start to lift the corners of
your mouth, just gently

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and we're going to 
reach the fingertips

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all the way up towards the sky

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as we invite a big 
beautiful stretch

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and a big beautiful breath 
in through the nose.

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And then as you exhale, 
gentle twists to your left.

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Right hand comes 
to the left knee,

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left fingertips can come behind
and you want to be careful not

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to push or force here but keep
it nice and easy as we begin to

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deepen the breath 
and wake up the spine.

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And keep the shoulders relaxed
as you bring it back to center.

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Once again, big inhale 
as you reach for the sky.

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Spread the fingertips.

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Find a nice big 
stretch through the front body,

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the back body and the 
sides of your body here.

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Reaching up to breathe in.

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And then exhale, 
twisting as you breathe out.

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Nice and easy here.

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No pushing, no forcing.

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Great, take a deep breath in.

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Slowly unravel as 
you breathe out

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and we're going to come
forward onto all fours.

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Nice and easy, 
spread the fingertips wide.

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Find a nice neutral spine here
to start, Tabletop Position.

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Then when you're ready,
inhale, drop the belly,

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open your heart, your chest,
forward as you claw through the

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fingertips and press 
into the tops of the feet.

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And then exhale, round 
through the spine again.

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Continuing to wake up 
the body, the spine.

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Then moving with your breath
inhale to drop the belly again.

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And exhale to round the spine,
navel draws up.

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One more time, inhale.

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Feel the skin of 
the front body stretch.

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And then as you exhale, feel
the skin of back body stretch.

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Awesome, inhale back
to that nice, neutral spine.

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You're gonna 
curl the toes under.

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Inhale in with a 
soft bend in your elbows,

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press away from your yoga mat

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and lift your 
kneecaps up for three.

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Lift 'em up for two.

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And lift them up for one.

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And then release.

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Bring the big toes together,
knees as wide as the mat.

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Send your hips back, reach your
fingertips forward towards the

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front edge of your mat or
towards your dog's paws and then

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melt your heart down, 
Extended Child's Pose.

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Try to keep nice 
active arms here

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as you bring your forehand 
down towards the mat.

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Gently opening up 
through the shoulders,

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the chest, 
the back body, the hips.

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Close your eyes.

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If you're practicing 
first thing in the morning,

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perhaps use this moment to
set an intention for your day.

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Then find soft, easy 
movement as you sway

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the shoulders gently 
back and forth.

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Maybe massaging the forehead

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as you tilt the 
head left to right.

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And then bring 
it back to center,

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press into the tops of the feet.

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Move from 
your center, your core,

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as you come all the 
way back up to all fours.

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Then when you're 
ready curl the toes under,

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nice, steady 
placement of the hands.

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So strong connection 
of the hand to earth

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and when you're ready 
lift the hips up high.

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Keep the knees bent 
and melt your heart

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back into Downward Facing Dog.

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Take a second 
here to really find,

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just reinforce that 
connection in the hands,

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fingertips, knuckles.

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Biceps hug in towards your
ears as you begin to pedal out

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through the feet, the legs.

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Feeling that full bottle body,
not full bottle. (laughs)

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Hello, wake up!
Full body stretch.

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Then on your next inhale, ground
down through the left heel as

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you lift the right leg up high.

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And you can imagine sliding your
right leg up against a wall.

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So dial your right toes down,
keep the hips leveled.

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Then take one more 
deep breath in here

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and as you exhale,
bend your right knee.

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Bring it all the way up and

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through towards 
your chest or your heart.

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Squeeze and lift here just 
creating a little heat.

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You're here for three, two,

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try to touch your right 
heel to your right glute.

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And then step it all the way up

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and lower the back 
knee to the ground.

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Keep your front knee over your
front ankle here as you squeeze

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the inner thighs in towards the
midline and on your next begin

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inhale, sweep the fingertips
forward, up and back.

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You can keep the back toes
curled under or you can press

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into the tops of the, 
top of your back foot,

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Yogi's choice here.

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Find a connection as 
you lift the heart up high.

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Inhale in, reach the fingertips,
wrists all the way up and back.

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And then exhale, paint a wall, 
press your palms forward,

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paint an imaginary wall all the
way down and then continue to

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paint your mat as you 
pull the right hip crease back,

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sending the hips back.

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Left hip point 
over the left knee.

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Flex your right toes towards
your face or your third eye,

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inhale in.

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Exhale, draw your 
chin to your chest.

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Great, dig into the right heel.

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Inhale, come all 
the way forward.

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From here you're gonna take your
left toes and gently swing them

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over towards the 
right side of your mat.

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Then press into the 
earth with your feet,

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your foundation as you
slowly reach the left fingertips

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forward, up and around and back
coming into a half Warrior here.

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Pull the pinkies back,
lift your chest.

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Right thigh bone's pulling in
just like in regular Warrior II.

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We find this lift up the front,
this grounding through the back.

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Inhale in.

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Exhale, take the left 
fingertips down to the ground.

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Right fingertips 
reach up and over.

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We're gonna turn the right toes
in towards the center of your

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mat as you reach back,
Gate variation.

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Inhale in here.

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Exhale, slowly bring the right
fingertips to the earth and

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you're going to, nice and easy,
use your fingertips to walk it

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all the way back to 
your nice low lunge.

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You'll frame the 
right foot with your hands.

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Inhale to look forward.

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And exhale to plant the palms

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and step it back 
to Plank or Half Plank.

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So knees lowered or lifted.

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Take a deep breath in.

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Exhale, hips up high and back,
Downward Facing Dog.

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Waking the body up with love,

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with a mindfulness of breath

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and soft, easy movement.

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Alright, second side.
Anchor through the right heel.

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When you're ready, slide the
left leg up your imaginary wall.

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Keep the hips leveled here.

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Stay rooted through the hands.
Take a deep breath in.

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And when you're ready, exhale,

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bend the left knee, 
shift it forward.

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Hug it all the way up
towards the heart, the chest.

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Try to touch your left heel
to your left glute for three,

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two. Press away 
from your yoga mat.

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And step it all 
the way up on the one.

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Lower the back knee.

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Squeeze the inner 
thighs to the midline.

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Find your foundation, you're
alignment and when you're ready

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sweep the fingertips 
forward, up and back.

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Breathing when you land here.

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Finding that stretch.

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Lifting out of the waist,
fully present with the breath.

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Inhale in.

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Exhale, paint your wall.

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Palms press forward 
and then down to the ground

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as we pull it all the way back.

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Nice runner's lunge.

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Keep the right hip 
over the left knee.

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Excuse me, (chuckles) right
hip over the right knee and then

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keep pulling your 
left hip crease back.

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Flex your left toes 
actively towards your face.

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Inhale in here.

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And exhale, tuck the 
chin into your chest.

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A little reverent bow.

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Woo! Awesome, rolling
through your left foot.

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Bring it back to your lunge.

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Front knee over front ankle.

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We'll swing the right toes now

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over toward the 
left side of your mat.

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Make sure you really press
firmly into your foundation here

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and connect to your core, 
your center as you rise up.

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Right fingertips reach all the
way forward, up and back.

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Half Warrior.

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Pull the pinkies back,
lift your chest.

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Breathing deep here.

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Nice and then take the right
fingertips all the way down,

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left fingertips all the way up.

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When you reach the earth, you're 
gonna turn the left toes in

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and find an expression here 
in your Gate Pose variation.

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So use your 
breath here to explore.

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Should feel really, really good.

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And then when you're ready,
bring the left fingertips to the

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ground, use your hands,
that hand-to-earth connection,

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that grounding to 
come all the way back.

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You'll frame the left foot.

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Take a deep breath in.

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And exhale to release, 
palms come to the earth.

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We're gonna come to 
Half Plank or full Plank which

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is where we're gonna end today.

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So find length in the spine.

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Breathe deep here.
Press away from your yoga mat.

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Send your shoulder 
blades left to right.

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We're here for three,
breathe deep.

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Two, soften the 
skin of the face.

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And on the one, slowly 
bring the knees to the earth.

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Come into a nice 
comfortable seat of your choice.

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Lift the corners of 
the mouth once again.

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Bring the palms together, 
close your eyes

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and take a deep breath in.

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Exhale to relax the shoulders.

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And when you're ready

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we'll bow the head to 
the heart and whisper,

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Namaste.

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(upbeat music)