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(upbeat music)

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- [Adriene] What's up, everyone?

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Welcome to Yoga with Adriene.

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I'm Adriene.

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Let's start standing 
at the top of the mat.

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Right away, 
stand up nice and tall.

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Start to notice your breath.

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Thanks for joining me today.

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I'm coming at 
you from Nicaragua.

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Let's have some fun.

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Inhale, take a big breath in.

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As you exhale slowly, 
draw your hands together

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at your heart with intention.

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Inhale, lift the 
sternum to the thumbs,

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really just 
arriving here, settling in.

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Then when you're ready,

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gently bow your 
head to your heart.

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Then next big inhale, 
reach for the sky.

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Exhale, Forward Fold 
all the way down.

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Take a couple of cycles of
breath here to just check in.

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Pedal it out, bend the knees, 
clasp the elbows.

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You know what to do.

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Just softly shake the head.

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Find what feels good.

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And as you're ready, 
big inhale the lift up halfway,

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and exhale to fold.

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Step the right foot back, 
step the left foot back.

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Again, take a couple moments
here to just wake up the body.

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Rock a little front, 
a little back.

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Create a 
full-body experience here.

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And big inhale.

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Exhale the lower 
all the way down.

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Inhale Cobra, soft and sweet.

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Hug the elbows 
into the side body.

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On your next exhale, 
gently release.

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Power up Plank, inhale.

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Exhale, Downward Facing Dog.

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Pedal it out,

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and inhale, look forward,

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and exhale, make 
your way to the top.

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Inhale, halfway lift,

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exhale, soften and bow.

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Inhale, spread the fingertips, 
reach for the sky.

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Exhale, hands to heart.

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Awesome work, here we go.

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Inhale, reach for the sky.

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Exhale, Forward Fold.

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Inhale, halfway lift.

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Exhale, release, 
step or hop it back, Plank Pose.

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Inhale strong, exhale,

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slowly lower 
down belly to Cobra,

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or Chaturanga to 
Upward Facing Dog.

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Follow your 
breath back to Down Dog,

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letting the breath guide you.

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As you're ready, big inhale
to lift the right leg up high.

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Exhale to step 
it all the way up.

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Warrior I, big inhale 
to reach for the sky.

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Tap into the 
sound of your breath.

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Inhale, look up.

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Then exhale, Warrior II, 
open to the left, strong legs.

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Inhale, Peaceful Warrior.

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Reach up and over, 
there's a puppy dog.

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And then exhale, 
bring it all the way

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back down to your lunge.

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Awesome work.

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Big twist here, 
left hand to the earth,

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right hand to the sky.

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Inhale in, exhale, 
come back to your lunge,

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and we flow, 
moving with the breath.

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FromDownward Facing Dog, 
hips up high.

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We'll inhale, lift the 
left leg up, Three-Legged Dog.

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Exhale, step it all 
the way up and through.

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Warrior I.

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Strong legs, draw the navel in.

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Inhale, lift your 
heart a little more,

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then exhale, open it out, 
Warrior II to the right.

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Inhale, Peaceful Warrior, left
fingertips reach up and back.

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Inhale, lift the chest.

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Then exhale, cartwheel it all
the way back to your lunge.

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Right hand down, left hand to
the sky, big twist, inhale.

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Exhale, bring it back, 
and we flow.

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Belly to Cobra, or 
Chaturanga to Upward Facing Dog.

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You can always pass on this,

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take it straight to 
Downward Facing Dog.

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Listen to your body, be mindful.

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Inhale, look forward.

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Exhale, make 
your way to the top.

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Big inhale lifts you up halfway.

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Exhale to soften and fold.

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Inhale, root to rise here, 
reach for the sky.

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Exhale, hands to heart.

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Inhale, reach up.

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Exhale, diving forward.

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Inhale, find that wave, 
halfway lift.

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Then exhale, step or 
hop it back to plank.

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Here we go.

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Turning onto the outer 
edge of the right foot,

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we're gonna dip 
the right hip down,

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and then turn to the left foot, 
dip the left hip down.

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Move nice and slow,

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soft in the face, 
soften through the jaw,

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waking up the core 
muscles of course here,

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but slowly getting a 
nice stretch to the IT band.

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You can two or four or six.

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When you feel 
satisfied, Vinyasa.

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Belly to Cobra, or 
Chaturanga to Up Dog.

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Amishian, Downward Facing Dog.

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Inhale, lift the 
right left up high.

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Exhale, knee to nose.

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Inhale, Three-Legged Dog.

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Exhale, Warrior I.

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Inhale, look up.

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Exhale, Warrior II.

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Inhale, Peaceful Warrior.

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And exhale, cartwheeling
all the way back down.

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Take it into your twist, 
big inhale, revolve.

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And exhale all the 
way back to your lunge.

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Awesome work.

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Step it back, maybe 
Eka Pada Vinyasa here,

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one-legged flow.

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Meet in Downward Facing Dog.

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Other side, inhale, 
lift the left leg up high.

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You got this.

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Exhale, squeeze, knee to nose.

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Inhale, spread the 
left toes, Three-Legged Dog.

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And exhale, 
step it up, Warrior I.

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Navel draws in and 
up here, find stability.

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And when you're 
ready, Warrior II.

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Big inhale to send it 
back, Peaceful Warrior.

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Then exhale, 
cartwheeling all the way forward

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and moving into your twist.

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Big inhale, reach for the sky.

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Use an exhale to 
bring it back to your lunge,

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again, taking your flow, 
making it your own,

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moving with the 
sound of your breath.

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Downward Facing Dog,
or Child's Pose.

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See if you can 
elongate your inhale

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and lengthen your exhale.

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And if you're in Child's Pose,

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make your way to Down Dog.

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And we'll slowly 
make our way to the top.

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Uttanasana, Forward Fold.

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When you're ready, big 
inhale the reach for the sky,

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and exhale, hands to heart.

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Stick with me shifting 
your weight to your left foot.

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Inhale, slowly 
peel the right knee up.

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Standing One-Legged Tadasana,
inhale, reach for the sky.

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Exhale, stay 
connected to your core as

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you kick the right 
foot back, Warrior III.

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You can take any 
variation you want here.

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Hug the lower ribs in.

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Full of breath, you got this.

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Inhale.

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Exhale, draw the navel in.

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Slowly come back to that
Standing One-Legged Tadasana.

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Lift the right 
knee up and in, squeeze.

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Then we're gonna 
cross the right ankle

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over the top of the left thigh.

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Hands come to the heart.

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You can take any 
variation you like here.

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A little Forward Fold.

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Breathe into the belly.

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Listen to the 
sound of your breath.

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Keep the right 
toes really active here.

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Then slowly we'll release.

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Inhale.

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Exhale, send the 
right leg back once again.

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One last time, Warrior III.

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Then don't look back.

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Trust the ground 
is there to catch you.

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We'll inhale in, and exhale,
drop the right toes down.

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High lunge.

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Inhale in.

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Exhale, Warrior II.

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Awesome work.

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Inhale, Peaceful Warrior.

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Flowing with the 
breath as you exhale,

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cartwheel down and 
take it into your twist.

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Moving with ease, 
bring it back to your lunge.

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Then step the right 
foot up to meet the left.

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Inhale, halfway lift.

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Exhale, fold.

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Inhale, reach for the sky.

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And exhale, hands to heart.

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Alright, last side, 
here we go.

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Shifting your 
weight to the right foot,

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slowly begin to 
peel the left knee up.

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Reach for the sky, 
Standing One-Legged Tadasana.

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Move nice and slow, 
moving toward your Warrior III,

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connected, navel 
drawing in and up.

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As you're ready, take 
any variation you like here.

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Long, full breaths.

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Then moving from your center,
slowly bring the left knee

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all the way back up 
and in, nice and slow.

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Stay active in the left 
toes as you cross left ankle

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over the top of the 
right thigh, Figure 4.

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And take any 
variation you like here,

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listening to your body, 
breathing deep.

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And then slowly, 
if you're in a fold,

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come out of your fold.

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And we'll rise back up.

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If you fall, it's okay.

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The ground will catch you.

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And then one more time,
Warrior III, Virabhadrasana III.

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Here we go.

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Inhale.

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Exhale.

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Hug the lower ribs, up and in.

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And then when you're ready, 
step it all the way back.

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High lunge.

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Beautiful.

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Inhale in.

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Exhale, open out, Warrior II.

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Moving with the breath, 
inhale, sweep it forward,

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up and back, Peaceful Warrior.

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Exhale, back to your lunge.

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Last twist, 
breathe into your belly.

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Inhale, reach for the sky.

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And exhale, back to your lunge.

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Rock the back foot 
up to meet the front.

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Awesome work.

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Inhale, halfway lift, 
long beautiful neck.

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Exhale, fold.

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Root to rise here, 
inhale, spread the fingertips,

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reach for the sky.

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Exhale, hands to heart.

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Head over heart.

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Heart over pelvis.

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Just take a quick moment here

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to notice how you feel.

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Really notice the 
sensations of the body,

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your heartbeat, your breath.

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And we end with gratitude,

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appreciation for 
your beautiful body,

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for your breath.

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Inhale, lift your 
thumbs to the third-eye point.

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And exhale.

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We bow.

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Namaste.

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(upbeat music)