hey everyone and welcome to yoga with

Adriene I am Adriene and I'm super

excited because today we have a sequence

for the complete beginner so if you're

new to yoga or you've been curious about

yoga practice and all its wonderful

beautiful benefits this is a great

sequence for you you don't need any

blocks you don't need any blankets all

you need is your body and an open mind

if you have a mat that's great but

otherwise open mind open heart let's get

started

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okay my friends and my new friends we're

going to begin in a cross-legged

position we call this sukhasana or the

easy pose the pose of ease take a second

here to check in with the breath by

maybe looping the shoulders a couple

times forward up and back inhale looping

forward exhale grounding down and back

just finding a little organic movement

here and then maybe checking in with the

neck by just maybe moving one ear over

one shoulder and then we'll go forward

chin to chest shaking the head yes now

no okay coming back to Center we'll

bring the head over the heart the heart

over the pelvis so take a second to

maybe close your eyes or soften the gaze

so you can just go inward a little bit

here as we find alignment head over

heart heart over pelvis we lift the

sternum lift the chest and then again

ground down through the elbows here on

the exhale find a nice space between the

ears and the shoulders we just kind of

come into the moment with a little

integrity whatever that means to you for

me it means body awareness mind

awareness noticing where my thoughts are

and coming back to that body awareness

and then see if you can begin to deepen

your breath here nice long inhale in and

a nice long juicy exhale out keep that

going nice long inhalation and a nice

long extended exhale out draw your palms

together at the heart take a deep breath

in each time we come here this is a

great little beginners tip each time we

come to this mudra we call it Anjali

mudra you can think about lifting your

sternum or your heart up to your chest

so often when we get a little bit tired

and we will in our practice we can have

this little reminder to loop the

shoulders and lift the sternum to the

thumbs each time we come to this hands

at the heart or this prayer position in

Anjali mudra so practice that now inhale

lift your sternum up to your thumbs draw

your lower belly or a navel in to meet

your spine so again we're just coming

into this active body but with a sense

of ease this is gonna be a wonderful

tool for beginning a yoga practice just

kind of finding the balance between

active body strength engaging qualities

and then also a softness an ease a

lightness of calmness if you will

finding a place where those two can

dance and be together is what our Yoga

is all about interlace the fingertips

follow your breath as you ending out

press the palms forward and back nice

and easy here as we climb up the side

body climb up the spine and on your next

exhale release the fingertips down Shh

nothing fancy here just checking with

the body checking in with the breath

inhale again forward up and back

on your exhale fingertips release with

elegance with ease opening the shoulders

opening the chest checking with the side

body

one more here as we ground down through

the tops of the thighs deep breath in

exhale release great take your right

palm to your left knees sit up nice and

tall

send your left fingertips behind the

tail bone here as you inhale lift up

lift your heart exhale journey towards

the left find a gentle twist here navel

draws in towards the spine and we

remember that we come to the mat to have

an experience in our body so don't crank

yourself into the posture have the

experience of gently moving into the

twist maybe closing the eyes here for

one last breath we gently release back

to Center and take it to the other side

left palm to right knee sit up nice and

tall this time I'm going to turn to the

side so you can see my spine here the

tendency is going to be to round forward

we spend a lot of time here all the time

okay so no worries and in time we're

going to begin to lengthen tailbone down

lower back becomes nice and long

heart lifts shoulder blades ground down

we find our twist so what I'm trying to

say here is don't sacrifice this lift in

the heart and this length in the spine

for a deeper twist abscess

yeah this is wrong y'all it's just wrong

so find what feels right what feels good

so it might mean that you don't go all

the way far back at first but keep a

nice mindful twist here using that

exhale to journey a little deeper even

if it's just energetically and then gent

really gently releasing back to centre

great take a second here one more time

to interlace the fingertips at the heart

inhale palms reach forward up and back

long puppy belly nice stretch here

lifted up high and then exhale release

fingertips to the mat side body stretch

nice and easy

keep grounding through the legs here so

legs aren't just limp here they're nice

and active tops of the thighs drawing

down great plan to your left palm or

left fingertips Yogi's choice beginners

Yogi's choice so press into the palms or

the fingertips and then send the right

fingertips up think up up up up and then

go over careful not to just go over

trying to mimic and also know that you

may be seen before have an experience

inhale reach it up keep this lift in the

heart

and then exhale side body stretch now

here we're not going to hold we're gonna

kind of set the tone for our yoga

practice and our yoga journey by finding

a little self-expression finding a

little movement here you might sway up

and down front and back might close your

eyes you might stretch your mouth might

wiggle the fingertips to all the

shoulders away from the ears take a deep

breath in and exhale swiftly through

Center and to the other side creating

space in the body connecting to the

breath remember there's no right or

wrong here it's great just kind of takes

the edge off we're gonna learn some

basics we're gonna focus on the line up

but really it's about that

self-expression so find a moment or two

here to find a little movement

and then swiftly we come back to Center

and we're gonna take the palms and dive

forward onto all fours okay so I'm going

to align wrists underneath the shoulders

and knees directly underneath the hip

points I'm pressing into the tops of my

feet here toes are pointing straight

back and my palms are spread super wide

my friends SuperDuper wide spreading the

palms like starfish now the most

important thing I can teach you at this

moment is to connect with this upward

current of energy whatever this means to

you and that means not collapsing into

the bones here but pressing up and out

of the earth okay so that means

connecting to every part of the

foundation all parts of the body that's

pressing into the mat and then

remembering to find that integrity head

in the heart heart over the pelvis but

maybe creating a nice tabletop position

here and so we're not sitting up

straight anymore we've moved our center

of gravity but I can still work with

that alignment head heart and pelvis in

line

notice how I'm drawing my shoulders away

from the ears and I'm remembering that

my head this neck is an extension of the

spine so I'm not hanging out here I'm

not crunching here but I'm going ahead

and taking the gaze down for now and

finding a nice long beautiful neck great

you might feel a little bit of pressure

in the arms and the wrists here keep

pressing up and out of the palms so that

we can begin to build strength rather

than collapse into the bones okay from

here one more breath I'm going to exhale

on your next inhale loop the shoulders

drop the belly tailbone tilts up towards

the sky as I look forward little cat-cow

here long neck take your time no rush on

the exhale I start at my tailbone I

travel up the spine walking up the spine

until the crown of the head is the last

thing to release take a breath cycle

here in and out letting the weight of

the head go navels drawing up towards

the spine I'm pressing into the tops of

the feet here I'm pressing up and out of

the palms deep breath in inhale looping

the shoulders heart radiates forward

then on the exhale tucking the tail

drawing the navel up closing the eyes to

really have an experience here we call

this spinal flex or cat-cow and one more

inhale pressing into all ten knuckles

exhale curling the tailbone in starting

there traveling up the spine chin the

chest

crown of the head releases and then we

inhale back to tabletop position curl

your toes walk your fingertips back a

little Yoga for the feet a little

beginner's feet moment here so for some

this is no biggie no biggie for others

your feet are your dogs are barking at

you right now so you might just stay

here others might walk the palms all the

way up find that lift in the heart deep

breath in press into your pinky toes

this is a great opportunity to roll the

wrists out stay connecting to that

breath don't worry about how to breathe

here just continue to play with the

breath deepen the breath then we'll come

back to all fours come on to the tops of

the feet again inhale extend the right

toes out long go ahead and bring the

right toes to the earth we're just going

to take a couple seconds here to breathe

into the back of that right leg breathe

in to the calf notice I'm not collapsing

into my shoulders here but I'm

maintaining that lift so that slowly I

can begin to build that strength in the

arms and just that energetic body that

lift we call it hasta bandha the hand

the earth connection this upward current

of energy great notice how I'm rocking a

little bit back and forth here just

finding that sit bone to heel connection

I'm working at drawing my navel up

towards my spine kind of knitting the

lower rib cage in and keeping the neck

nice and long then release back to

tabletop position and take it to the

other side curling the left toes under

now stretching out the back of that leg

the calf while still maintaining a nice

line from the crown of the head to the

tip of the tail breathe and then we'll

bring it back to tabletop position great

curl the toes under walk your palms out

and then slowly we're gonna walk the

knees back here elbows are going to drop

in line with the shoulders and in line

with the

then my pelvis is gonna tilt up as my

forehead maybe comes to the mat here and

heart melts down towards the knees now

if your shoulders are having a wake-up

call right now maybe you pull in and out

of it a couple times we call this

anahatha Austin or heart to earth pose

this is like a puppy posture here like a

half downward dog take a couple breaths

here sway a little from side to side my

shoulders are actually pretty tight a

little sore from practice yesterday so

I'm finding a little bit of movement I'm

never sitting in any sharp pain ever but

using my breath as a tool to move beyond

the pain and find some movement again

notice how the elbows they're gonna want

to come out here see if you can keep

them in line with the wrists and the

shoulders one more breath here heart to

earth pelvis tilting up towards the sky

and then I'll begin to curl the toes

inflate at the heart inhale lift the

heart press into the palms and then

slowly one leg at a time nice and slow

I'm gonna lift the sit bones up dropping

the left heel then the right and come

into our first downward dog together now

palms pressing like starfish into the

earth keeping that upward energy that

upward current up through the palms

through the arms so I'm not collapsing

my weight here and finding this nice

length in the spine and notice how I

have really yet to straighten both my

legs yet so don't worry about what you

think downward dog is supposed to look

like but my beginners tip and this is

great for all Yogi's we kind of always

try to inspire each other in the yoga

world so you come back to the beginner's

mind and I think downward dog is a great

place to kind of check in with that

beginner's mind

by first maybe finding a little movement

peddling the feet trying the shoulder

blades in and together take a deep

breath in and then exhale come back to

the knees and walking the fingertips

back up for a little rest loop the

shoulders maybe a couple circles with

the wrists and we dive in four more here

we go

palms to the earth belly to the tops of

the thighs this

time slowly slowly building to a nice

still dog where we take a second here to

be with the breath now

tops of the shoulders are drawing away

from the ears my two big toes are

turning in just slightly sit bone

shining up towards the sky I knit my

lower ribcage together I press up and

out of my palms and make sure my head is

nice and loose not holding in the neck

tops of the thighs have the sweet inner

spiral going in towards the back of the

mat I take a nice deep breath in through

the nose and exhale out through the

mouth it's allergy season here in Austin

inhale in through the nose and exhale

out through the mouth

bend your knees generously go for a

little walk slowly up towards the front

edge of your mat come on to the

fingertips when you need to and together

we'll land in a forward fold feet

hip-width apart knees bent as generously

as you need and we let it all hang

breathe breathing into the lower back

Lewton asana here we might grab the

elbows and rock a little side to side

then releasing the arms bringing them to

the waistline here perhaps using the

thumbs here to kind of hook behind the

back as I loop the shoulders press and

all four corners of the feet and slowly

rise up coming into kind of a superhero

pose here as I loop the shoulders find

that lift in the chest and I'm actually

going to move to the front here so you

can see me a little bit better so I'm

coming into a Mountain Pose we call this

Tadasana with the feet hip width apart

toes are pointing forward and really

this is about connecting to the earth

feeling strong we practice this here so

that later on when we come into all

these kind of other fun and crazy poses

we've we've practice again that upward

current of motion while also grounding

down so for now just check in with the

feet spreading awareness through all

four corners of the feet

perhaps drawing energy up through the

arches of the feet maybe even lifting

the kneecaps toning the quads just kind

of bringing a little active energy into

the body as once again we draw the palms

together at the heart

and aha

to sternum to the thumbs tuck your

pelvis in everyone and again close your

eyes find that head over heart heart

over pelvis this time pelvis over heels

or the center of the heels interlace the

fingertips soften the knees find a

little buoyancy here as we inhale reach

forward up and back nice tall stretch

here and then exhale releasing the

fingertips down just like we did when we

were seated opening the chest inhale

soft knees reaching forward up and back

tailbone lengthens down tuck your pelvis

and exhale opening the shoulders

fingertips might move a little bit here

maybe checking in with the neck this

time inhale forward up and back

lengthening the tailbone down exhale

awesome

take a second here to draw a couple

circles with your nose check in with the

neck often we think in yoga you know we

have to be in these crazy pretzel shapes

but really for me each day yoga really

begins with this movement this gesture

drawing circles one way and then the

other checking with my neck grounding

down through my shoulders and elbows and

fingertips feels good okay

take a second soft knees to bend the

knees and then reach the fingertips up

volcano pose I'm lifting my toes here

just to press into all four corners of

my feet I'm tucking my pelvis in the

arms might get tired or ride away here

with practice you'll notice this gets

easier pull the thumbs back find a

Flying V if you feel like this like no

space find some space at least the toes

back down if you haven't already and

breathe spread the fingertips and

celebration of you and your new yoga

practice then take the right hand and

grab the left wrist again just like we

did before in the side body stretch

think up and over so rather than just to

the side youch

think up a length length length and then

over this will look a little different

for everyone again you can find a little

self-expression here as you maybe sway a

little back and forth and then we'll

come back to Center I know arms might be

getting tired here hang with me grab the

opposite

think up and over as you breathe into

the stretch round down through your feet

remember that sit bone to heel

connection tuck your pelvis and then we

come back to volcano pose for one breath

as we inhale look up by drawing a line

with the nose up and then exhale back

down at the heart palms to the sternum

as we lift it up awesome bring the hands

to the waistline so we're gonna take the

right foot forward and the left foot

back I'm wanting to get to a place um

I'm not going to spend too much time on

all the fine details because I'm wanting

just to just get a taste for things so

right toes are going to point forward

left toes are gonna point towards the

front left corner of the mat and I'm

gonna make sure that I'm on two planes

rather than one tightrope huh like two

skis so I have lots of space like maybe

hit point apart take your right thumb

pull your right hip point back then see

if you can tuck your pelvis and do this

thing we've been working on where we

align head over heart heart over pelvis

now the tendency is that the pelvis is

gonna want to spill back heyo but I'm

going to lengthen the tailbone down tuck

my pelvis and find integrity in the

torso kind of lighting that fire in my

belly two great hands on the waistline

here as I loop the shoulders and breathe

back heel is on the earth strong both

legs are charged by it maybe squeezing

the inner thighs together fine during

that fine during finding that scissor

effect got excited there and then

finding that length in the crown breathe

here you can stay here bending that

front knee generously eventually I'm

going to want to get to a place where at

the bottom of that thigh is parallel to

the earth but in due time in due time so

I can stay here hands on the waist or I

can reach the fingertips behind the ears

and reach it up voila I'm in warrior one

veer Vajrasana one pull the thumbs back

remember your alignment draw your navel

and slightly breathe here if you feel

like whoa hug those inner thighs

together find stability as you breathe

take a deep breath in inhale as you

exhale open up towards the left side of

your mat ah warrior two I might walk my

front toes towards the front edge of the

mat

and I might find a little bit more space

here a little wider stance what I'm

trying to say is I pull my pinkies back

and find that lift in the heart

breathe here strong legs and then exhale

hands to the waistline and I'm going to

turn my right toes in and my left toes

out to take it to the other side now

we're going to work in reverse order

here so a little Yoga for the brain -

coming into our warrior two on the left

side first bend the knee the tendency is

you're gonna be like I'm not strong so

I'm gonna hang out I'm gonna like not

bend that nice so far right away but I

think you'd be surprised

get a little get in there get a little

juicy make sure your feet are stacked

just where you need them so we're not on

that tightrope we're really paying

attention to our foundation working our

yoga poses from the ground up deep

breath in here and exhale hands to the

waistline then I'm gonna step the back

foot in just a little bit so that I can

bring that back heel to the earth strong

legs strong lower body as I move my hip

points gently towards the back edge

we're just down the front edge of the

mat lengthen the tailbone down find that

lift in the heart we can stay here or we

can reach the fingertips behind the ears

to come up voilá or you're one in the

opposite side again don't worry about

trying to create that perfect image that

perfect asana it really is about having

an experience and then growing the pose

that makes it fun too less work okay one

more nice long inhale in here hang with

me hug those inner thighs towards the

midline and on an exhale float the

fingertips down back to the waistline

for a little stability okay my thumb's

behind here then I'm going to turn the

left toes in come back to Center

and I'm gonna heel-toe heel-toe my feet

back into center so when you hear that

in yoga class that's what this means

heel-toe heel-toe it's kind of silly

okay this time when I challenge my

center of gravity by coming feet flush

together so before we were hip-width

apart

now I'm gonna stand up nice and tall in

Tadasana where I'll finish my practice

today bringing the fingertips down maybe

closing the eyes kind of channel

that center of gravity taking the

experience of my practice and drawing

the palms together at the heart inhale

in and nice long exhale out

Tadasana okey-doke

so that was just a simple sequence to

get us started the hardest thing I often

discover and I'm sure many many Yogi's

will agree the hardest part is just

showing up just rolling out the mat

right just getting to the gym getting to

class taking a moment for yourself so

congrats to you for making it this far

and you can favorite this video and

return to it once a day for a week see

how that goes

check out our foundations of yoga series

also really awesome for beginners where

we get back to basics and we take the

time to break down each pose leave

comments questions below subscribe to

the channel if you haven't already and I

will see you next time namaste

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