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

I am Adriene and this is Benji,

and today we have a special
sequence for the classroom,

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

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

feel good and 
have an awesome day.

Let's get started.

(upbeat music)

Alright my friends, 
let's begin standing up.

We're gonna bring 
our feet hip width apart.

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

nice and tall.

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

like this contorted pose 
or this pretzely posture,

and those things are fun,

but really yoga is 
about taking a moment

to really be.

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

So we're just 
gonna take a second

to stand up nice and tall.

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

squeeze the shoulders 
up to the ears and take

a deep breath in, 
squeeze, squeeze, squeeze,

squeeze so much, 
don't hurt yourself,

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

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

the shoulders down 
away from the ears.

Here we go, one, two, and three,

(sighs).

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

squeeze and lift, and 
this time as you squeeze really

try to feel your feet 
pressing down into the earth

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

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

ahh.

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

squeeze, shoulders 
up to the ear lobes,

press your feet 
into the ground, squeeze,

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

ahh, three.

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

And after that squeeze you
should really be able to feel

or have an awareness 
for the muscles in the neck

and the area 
around your shoulders.

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

balance it out, right, no.

Feeling the muscles of the neck.

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

tap into your creative 
energy and just do a little

yes and no and maybe so,

so you're just gonna 
move around the shoulders

and depending on 
what mood you're in,

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

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

but if you're in a 
silly mood you might

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

but keep your feet planted 
parallel, very important.

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

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

ahh.

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

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

in the moment.

So sometimes 
when we're distracted

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

is to take a 
moment to ground and be.

Draw your hands 
together at your heart,

Anjali Mudra, 
you're gonna press the elbows

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

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

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

Here we go, one, 
press harder, harder,

two, press harder,

and then relax on the three,

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

We call this 
Mountain Pose or Tadasana.

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

is the top of the 
mountain, and your fingertips

reach down towards the 
earth and you lift your chest

strong and then the
feet are grounded

at the bottom of the mountain.

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

in through the nose, here we go.

And then really calm 
and smooth as you exhale

out through the mouth.

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

And then really cool 
and soft as you exhale

out through the mouth.

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

Exhale, fingertips are spread.

Awesome, then shake 
it off, shake it off,

keep your feet parallel though,
keep your feet parallel,

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

shake it off, 
shake it off, awesome.

You're gonna draw 
the hands together,

and this time inhale, 
reach up towards the sky,

palms are together.

Then interlace the fingertips
and just your index fingers

are gonna point forward, 
we call this steeple grip.

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

and then exhale, 
just tilt to the right,

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

inhale, really 
high like a rocket ship,

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

and then over to the 
other side, big stretch,

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

so keep your feet on 
the ground, inhale in,

and then exhale, 
come back, here we go,

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

towards the sky, and 
then release your hands

all the way down.

Amazing, here we go, 
bend one knee,

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

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

to balance here on one leg.

Palms are open, 
your body is essentially

still in Tadasana, Mountain Pose.

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

is to find something you 
can put your eyeballs on,

not literally your 
eyeballs on, but focus

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

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

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

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

but you can find 
something to focus on.

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

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

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

but it takes lots of practice.

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

you can either 
choose a flamingo pose,

grabbing your ankle

and bringing one 
hand to your heart,

or you can go for a Tree Pose.

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

lengthen tailbone 
down, lift your heart,

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

Yogi's choice.

And we're practicing 
our balance, but also

just our concentration 
and our self respect.

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

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

self respect by going, 
you know what,

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

I'm not gonna get 
too frustrated or angry.

And then a really good side note

is a really good tool for 
that is just breathing deep

when you get frustrated 
or when you get angry.

Alright, release 
that side, shake it off,

keep your feet on 
the ground, though.

And then try the other side,

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

So you could just 
lift one leg, bend one knee

and hold it there, 
cool and calm, depending on

the kind of 
mood you're in today,

and then once you 
feel like you got it there

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

essentially in 
Mountain Pose, just on one leg.

Once you feel like you're ready

you can use 
your creative mind,

your artistic side,

to choose either 
a flamingo variation

or maybe you're a tree fan.

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

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

be kind to yourself, 
remember the powerful tool

of your breath, 
it'll help you focus,

it'll help you 
keep a good attitude,

it'll also leave 
you nice and refreshed

for whatever is 
next in your day.

This is a great 
way to kill the time,

great way to 
find what feels good

so that you can be awesome and

lovable,

and more awesome.

Wherever you are,
slowly release,

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

Awesome, now we're 
gonna bring the feet together

so it becomes 
one solid strong leg.

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

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

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

Alright, and then 
we're gonna take our hearts

and we're gonna lift 
them up towards the sky

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

This is it, this 
is our ending here,

so really give it your all.

And stand like a 
superhero would, like a hero,

like someone who is 
awesome, because guess what,

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

not about transforming 
into something awesome,

it's about recognizing 
that you're already

amazing and awesome, and unique,

and beautiful.

And if that makes 
you eagle that's fine,

that's okay with 
me, but just know

deep down in your 
heart that it's true.

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

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

draw your elbows back,

lift your chest, 
lift your heart,

nice confident pose here,

and then release.

Alright, we bring 
the palms together

and at the end of our 
yoga sessions we often take

a moment to acknowledge 
how awesome we are,

and it's not

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

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

So here we go, we inhale,

we say, I'm awesome,

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

and then all 
together now, we're awesome.

And then we say namaste.

Have an awesome day.

(upbeat music)