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- What's up everyone and
welcome to Yoga With Adriene.

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I am Adriene and this is Benji,

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and today we have a special
sequence for the classroom,

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so this is a little bit of
yoga you can do to refresh,

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to ground, and get a 
little kick start so you can

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feel good and 
have an awesome day.

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Let's get started.

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(upbeat music)

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Alright my friends, 
let's begin standing up.

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We're gonna bring 
our feet hip width apart.

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And we're just gonna 
take a second to stand up

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nice and tall.

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So a lot of people 
think, oh, yoga has to be

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like this contorted pose 
or this pretzely posture,

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and those things are fun,

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but really yoga is 
about taking a moment

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to really be.

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Right, you may have heard
it before, be in the moment.

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So we're just 
gonna take a second

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to stand up nice and tall.

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Hopefully you're there 
by now, and we're just gonna

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squeeze the shoulders 
up to the ears and take

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a deep breath in, 
squeeze, squeeze, squeeze,

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squeeze so much, 
don't hurt yourself,

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but squeeze, squeeze, 
squeeze, lift, lift, lift

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and then on a big exhale, big
breath out, we're gonna drop

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the shoulders down 
away from the ears.

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Here we go, one, two, and three,

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(sighs).

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Let's do it two more times, 
inhale, squeeze and lift,

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squeeze and lift, and 
this time as you squeeze really

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try to feel your feet 
pressing down into the earth

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as you squeeze and lift, 
squeeze, squeeze, squeeze,

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and here we go, one, 
two, drop on the three,

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ahh.

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And last time, here we go, 
inhale, squeeze and lift,

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squeeze, shoulders 
up to the ear lobes,

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press your feet 
into the ground, squeeze,

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and here we go, 
one, two, and relax,

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ahh, three.

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Awesome, we're gonna 
shake the head yes now.

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And after that squeeze you
should really be able to feel

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or have an awareness 
for the muscles in the neck

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and the area 
around your shoulders.

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And after you've done 
yes a little let's just

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balance it out, right, no.

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Feeling the muscles of the neck.

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And then now you're 
gonna do a little freestyle,

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tap into your creative 
energy and just do a little

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yes and no and maybe so,

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so you're just gonna 
move around the shoulders

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and depending on 
what mood you're in,

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if you're in a kind of grumpy
mood or just a quiet solemn

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mood, that's all good, 
just move nice and slow,

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but if you're in a 
silly mood you might

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get a little silly and embrace
that and use this time,

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but keep your feet planted 
parallel, very important.

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So here we go, 
yes, no, maybe so,

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for three, two, and 
then release on the one,

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ahh.

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Alright, feet are still 
parallel, planted to the ground.

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This is what we're 
gonna use to kind of ground

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in the moment.

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So sometimes 
when we're distracted

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or we're not having a 
good day, all we really need

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is to take a 
moment to ground and be.

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Draw your hands 
together at your heart,

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Anjali Mudra, 
you're gonna press the elbows

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left to right here, and really
press as hard as you can.

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Press, press, 
press, press, press, press,

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and then on three we're gonna
relax our hands at our side.

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Here we go, one, 
press harder, harder,

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two, press harder,

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and then relax on the three,

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and guess what, you're 
in a yoga pose right now.

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We call this 
Mountain Pose or Tadasana.

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Imagine the tip of your head, 
the crown of your head

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is the top of the 
mountain, and your fingertips

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reach down towards the 
earth and you lift your chest

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strong and then the
feet are grounded

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at the bottom of the mountain.

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So we're gonna take the biggest
breath we've taken all day,

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in through the nose, here we go.

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And then really calm 
and smooth as you exhale

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out through the mouth.

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Let's do it two more times,
inhale in, tall and strong.

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And then really cool 
and soft as you exhale

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out through the mouth.

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And this one, see if you 
can be really still, inhale.

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Exhale, fingertips are spread.

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Awesome, then shake 
it off, shake it off,

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keep your feet parallel though,
keep your feet parallel,

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shake it off, keep your 
feet parallel, shake it off,

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shake it off, 
shake it off, awesome.

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You're gonna draw 
the hands together,

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and this time inhale, 
reach up towards the sky,

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palms are together.

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Then interlace the fingertips
and just your index fingers

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are gonna point forward, 
we call this steeple grip.

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You're gonna inhale in, smile,
stretch, stretch, stretch,

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and then exhale, 
just tilt to the right,

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press into your feet and tilt
to the right, big stretch,

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inhale, really 
high like a rocket ship,

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like you're gonna, 
pshoo, blast off into space,

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and then over to the 
other side, big stretch,

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over to the left, 
press into both of your feet,

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so keep your feet on 
the ground, inhale in,

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and then exhale, 
come back, here we go,

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three, two, one, blast off, 
you're gonna jump up

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towards the sky, and 
then release your hands

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all the way down.

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Amazing, here we go, 
bend one knee,

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excuse me, lift one leg, 
just bend one knee,

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doesn't matter which one, 
you're just gonna try

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to balance here on one leg.

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Palms are open, 
your body is essentially

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still in Tadasana, Mountain Pose.

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Just see if you can balance, 
and sometimes a cool little tip

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is to find something you 
can put your eyeballs on,

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not literally your 
eyeballs on, but focus

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your concentration on 
one spot, maybe it's a spot

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on the chalkboard or 
it's a spot on the ground,

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or it's a piece of 
lint on somebody's sweater,

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of course don't stare 
at someone, be respectful,

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but you can find 
something to focus on.

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And then if you want 
from here, maybe you've fallen

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a couple of times, if you're
getting frustrated don't worry,

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I've been doing yoga a long
time so I have this balance down

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but it takes lots of practice.

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You can take this pose, 
and you get to choose,

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you can either 
choose a flamingo pose,

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grabbing your ankle

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and bringing one 
hand to your heart,

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or you can go for a Tree Pose.

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So you get to decide, 
you're in the driver's seat,

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lengthen tailbone 
down, lift your heart,

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so you're gonna choose a 
Tree Pose or flamingo pose.

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Yogi's choice.

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And we're practicing 
our balance, but also

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just our concentration 
and our self respect.

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If we can't make it 
or if we're not doing

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as well as we should, 
then we're just gonna practice

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self respect by going, 
you know what,

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I'm trying my best 
and to be nice to myself

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I'm not gonna get 
too frustrated or angry.

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And then a really good side note

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is a really good tool for 
that is just breathing deep

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when you get frustrated 
or when you get angry.

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Alright, release 
that side, shake it off,

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keep your feet on 
the ground, though.

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And then try the other side,

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again, you get to choose 
what your balancing pose is.

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So you could just 
lift one leg, bend one knee

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and hold it there, 
cool and calm, depending on

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the kind of 
mood you're in today,

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and then once you 
feel like you got it there

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and you're lifting 
your chest, and your body is

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essentially in 
Mountain Pose, just on one leg.

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Once you feel like you're ready

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you can use 
your creative mind,

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your artistic side,

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to choose either 
a flamingo variation

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or maybe you're a tree fan.

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And maybe you're like 
me and you wanna do both.

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So whatever pose you picked,
again, remember self respect,

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be kind to yourself, 
remember the powerful tool

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of your breath, 
it'll help you focus,

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it'll help you 
keep a good attitude,

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it'll also leave 
you nice and refreshed

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for whatever is 
next in your day.

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This is a great 
way to kill the time,

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great way to 
find what feels good

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so that you can be awesome and

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lovable,

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and more awesome.

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Wherever you are,
slowly release,

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and then shake it off, 
both feet on the ground.

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Awesome, now we're 
gonna bring the feet together

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so it becomes 
one solid strong leg.

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And if you're doing this 
in a chair, you just sit up

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nice and tall, we don't 
really need the bottom half,

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it's just about finding 
length up through the spine.

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Alright, and then 
we're gonna take our hearts

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and we're gonna lift 
them up towards the sky

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and we're gonna draw 
the hands to the waistline.

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This is it, this 
is our ending here,

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so really give it your all.

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And stand like a 
superhero would, like a hero,

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like someone who is 
awesome, because guess what,

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you're awesome, and I love
yoga because yoga is actually

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not about transforming 
into something awesome,

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it's about recognizing 
that you're already

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amazing and awesome, and unique,

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and beautiful.

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And if that makes 
you eagle that's fine,

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that's okay with 
me, but just know

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deep down in your 
heart that it's true.

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Alright, take a deep breath
in, one more big, big breath

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in this strong yoga pose, 
yes this is a yoga pose,

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draw your elbows back,

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lift your chest, 
lift your heart,

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nice confident pose here,

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and then release.

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Alright, we bring 
the palms together

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and at the end of our 
yoga sessions we often take

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a moment to acknowledge 
how awesome we are,

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and it's not

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stuck up, it's a way 
of going, I'm awesome,

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you're awesome, 
and we're all awesome.

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So here we go, we inhale,

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we say, I'm awesome,

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and look around the 
room and say, you're awesome,

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and then all 
together now, we're awesome.

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And then we say namaste.

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Have an awesome day.

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(upbeat music)