hey guys what's up welcome to yoga with

Adriene I'm Adriene this is Benji and we

have a quick little ditty here today to

help you get the juices flowing help you

focus reboot or refocus just a little

pick-me-up for the mind and body so

let's hop on the mat and find what feels

good

okay let's begin at the top of the

mountain today in Mountain Pose jumping

right in so it's up to you to really

bring the breath take a big inhale in

stand up nice and tall big exhale out

big inhale in maybe loop the shoulders

ground through the feet as you exhale

big inhale in this time reach the

fingertips all the way up full body

stretch on an exhale take the right hand

over to the left wrist side body stretch

as you tilt to the right inhale reach it

up exhale side body stretch as you tilt

to the left just one more time on each

side inhale reach exhale tilt inhale

reach exhale tilt coming out of that

crumpled up state here beautiful inhale

reach exhale bend the knees take it all

the way down to a forward fold so just

take a couple moments to hang out here

shaking the head a little yes a little

no try to draw your navel up and in here

create a full body experience great and

then feet together or hip width apart

doesn't matter just nice conscious

footing we're going to bend the knees

right fingertips come down in front and

inhale left fingertips as you open up

towards the sky big twist roll the

shoulders away from the ears find

extension through the crown inhale

exhale to release and switch left

fingertips replace the right opening up

through the right arm this time big

inhale and big exhale inhale reach

imagine someone pulling you up from the

right wrist and exhale to release

everything down great inhale halfway

lift here and exhale fold

plant the palms step or hop it back to

plank

pedal it out here move through a vinyasa

just one of these today so nice and slow

inhale open the heart exhale to down dog

this is my version of down dog and

that's his version of down dog inhale in

exhale hop the feet up towards the top

or step the feet up forward fold inhale

to halfway lift long neck exhale to fold

inhale bend the knees generously come

into chair pose here send the hips back

fingertips forward tailbone is going to

lengthen down a bit here as you open the

chest open the heart towards the front

big breath in here just waking up the

legs stimulating energy of the body lift

your toes one more breath then exhale

twist to the left outer edge of the

right arm to the outer edge of the left

that I find lengthen the crown here you

got it if you want to open it up you can

here one more breath then exhale release

everything straighten legs forward fold

back to chair here we go send the hips

back excuse me scoop the tailbone rather

lengthen the tailbone down and open up

through the chest open through the heart

so lengthen tailbone down open chest

big breath in lift the toes and exhale

find your twist on the other side try to

keep the knees together here again nice

long extension through the crown of the

head big breath in big breath to release

whew awesome inhale halfway lift exhale

fold spread the fingertips inhale reach

for the sky and exhale rain it down

hands come to the waist and we'll slide

the left foot back so we're gonna pivot

on the left foot and coming into warrior

two so nice wide stance front knee over

front ankle hands can stay on the

waistline of your knee

you to the practice and you're like whoa

that was just a lot so we're kind of

giving them thinking mind a break and

really paying attention to the

sensations of the body and the breath so

stay here if you need to otherwise

reaching the fingertips out imagine

someone pulling you with your right

wrist forward gently pulling you tugging

you by the left wrist back find your

breath

good one more inhale in on your next

exhale straighten through the front leg

send the hips back

send hips back and reach the right

fingertips forward slow tilt into

trickin awesome today

triangle right shoulder comes forward

heart opens up towards the sky length

through the crown big breath in big

breath out

inhale someone pulls you up from your

left wrist open the chest open the heart

back to warrior two and the mold whoa

then we'll turn the right toes in left

toes out same little ditty on the other

side so find your footing again hands

can stay on the waist here as you ground

and begin to wake up through the legs

I have foundations of warrior two video

if you want to check that out we break

it down someone pulls you from the right

wrist bind lengthen the side body

someone pulls you through the left wrist

head over heart heart over pelvis find

your breath

sink deep

good and one more inhale in and use your

exhale to press until all four corners

of your left foot straighten through the

left leg send the hips back stay long in

the side body slow reach forward and

then over into your triangle so resist

the urge to collapse here work on that

course

spark a little fire in your belly here

and stay connected through the spine one

more breath here doing awesome deep

breath in and imagine someone lifting up

from your right wrist as you come back

to warrior two we'll bring the hands to

the waist and straighten through the

front leg turn both toes in this time

I'm just going to walk back a little bit

both toes in we find our power pose here

loop the shoulders nice reboot posture

here standing wide legged forward fold

we got it going on let's do this inhale

stand up nice and tall exhale ground

through the feet inhale lift your heart

lift your sternum exhale slow reach

forward

heart reaches forward hips hinging here

and nice and easy

we keep flat back as long as possible

draw the shoulder blades together here

elbows nice and wide

keep activation through the navel

through the abdominal wall here and then

we'll release the hands down okay this

is much too much you might skip the

forward fold part and just roll back up

stay in your power pose otherwise you

can bring a block or a chair or pillow

or something around to lift the earth up

to you or just stay light on the

fingertips

eventually we're walking the palms all

the way back in line with the arches of

the feet we're keeping the shoulders

plugged in and the crown of the head

will come to the ground so I don't

typically do you know even my practice

on the channel because

want everyone to feel like they're being

taken along for the ride but just check

out where you are today if you have an

inversion practice maybe you pop up

there for a moment stay mindful

integrated but only if you have that

practice

to come out of the posture press in your

foundation engage through your Center

let's slowly walk the palms all the way

back up soft knees here his hands come

to the waistline we loop the shoulders

and lift the heart hmm awesome hop the

feet together or heel toe heel toe all

the way back to your Mountain draw the

palms together at the heart take a deep

breath in and let a big exhale out

through your mouth

close your eyes notice how you feel

great work

you