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- Good morning, everyone.

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Welcome to Yoga With Adriene.

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I'm Adriene.
This is sweet Benji.

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And we have a flow for
you to get in your body,

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connect to your breath,

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that will hopefully influence
your day in a positive way.

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So hop into something comfy,
and let's get started.

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(upbeat music)

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Alrighty, welcome.

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Let's begin in
Extended Child's Pose.

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Come on down to the ground.

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Reach your fingertips out,
front knees nice and wide,

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toes come together, and
we'll melt the heart here.

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And right away,

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close your eyes and
start to notice your breath.

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Can rock gently side to
side here on the forehead

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as we ease into this
beautiful morning flow.

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Just take a second to notice
how you feel this morning.

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Slipping into the
role of the observer here

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for this practice.
So no judgment.

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Just kind of noticing what
the process feels like today.

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Hardest part is showing up,
and you've already done that.

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So here we go.

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Walking the hands over
towards the right side

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of your yoga mat.

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Walk them all
the way off the mat,

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really reach the
left fingertips forward,

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and then it'll allow the
head to just kind of bow here,

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the weight of the
head to relax down.

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Should feel a generous stretch

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in the left side body,
left waist, and the lower back.

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Breathe in.

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And then slowly 
as you breathe out,

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walk it back through center,
and take it to the other side.

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Really reaching with
the right fingertips,

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allowing the weight of
the head to relax down.

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Breathe in.

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And breathe out.

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And breathe in.

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And as you breathe out,
walk it back to center.

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Go ahead and lift the chest up,

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shoulders underneath the wrists.

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Walk the knees
underneath the hip points.

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Spread the fingers wide.

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Inhale to drop the belly,
open the chest, forward.

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And exhale to round
through the spine,

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chin to chest, really
claw through the fingertips.

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Now with your breath, inhale.

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Drop the belly.

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And exhale, round the spine.

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Inhale, drop the belly,
open up through the front line.

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And exhale, rounding through,

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opening up
through the back body.

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Good. Inhale back
to Tabletop Position.

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Curl the toes under.

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Lift the knees.
Let them hover here.

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Breathing full,
long inhalations.

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And slow, long exhalations.

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You're here for five

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four, three, two.

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On the one, lift the
hips up high and back.

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You can walk the
hands forward just a bit,

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Downward Facing Dog.

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Take a couple of breaths here

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to pedal it out
if it feels good.

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Clawing through the fingertips.

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Nice good morning stretch

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as you continue to
deepen your breath.

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Now coming to stillness,

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a nice symmetrical Dog.

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Inhaling in deeply.

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And exhale.

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As you bend the knees,
go ahead and look forward

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and make your way
to the top of the mat.

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So you can take as
many steps as you like.

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You can hop.

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We'll bring the
feet hip width apart.

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Bend the knees generously
as you grab your elbows

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and start to hang the weight
of the head down, down, down.

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Find a soft,
swaying motion here.

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Breathing deep.

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And then we'll release
the arms, bend the knees.

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Really feel this connection
with your feet as you roll up.

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Strong legs, strong legs.

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Opening up through the chest.

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And standing up nice
and tall, Mountain Pose.

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Step the feet together,
really together.

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And when you're ready, 
inhale, reach for the sky.

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Palms come together here.

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Good, exhale.
Keep the palms together

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as we slice it all the
way down, Forward Fold.

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Good.

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Hands come to the heart center

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as you inhale, halfway lift.

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And exhale to let everything go.

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Beautiful. Palms
come to the earth.

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We step one foot back
than the other for Plank Pose.

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So find a softness here.

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Maybe a little tick-tock
of the heels, left to right.

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Waking up those core muscles
that are gonna support us

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as we move throughout our day.

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And then coming back to center,

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slowly lowering to the belly.

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And here we go.

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Inhale, Cobra,
squeezing the elbows in.

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Keep it nice and
low here to start.

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Sweet Benji. Oh my
goodness. So sweet.

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Take a deep
breath in in your Cobra.

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And then exhale
to release it down.

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Curl the toes under.

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Inhale to press up to
Plank, top of a pushup.

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And exhale to send the hips
up high and back, Downward Dog.

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Inhale to lift
the right leg high.

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Exhale to shift it forward.

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Knee to nose,
squeeze it in.

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Good. Inhale to 
kick it up high.

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And exhale, stepping
right foot all the way up.

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Nice low lunge.

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Open the chest.

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Look forward.

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Rock a little front,
a little back.

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And then make sure that front
knee is over the front ankle.

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Good. On your next inhale,

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sweep the arms 
forward, up and back.

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Nice high lunge here.

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Deep breath

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as you maybe open
the chest and look up.

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And then exhale, rain it down.

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Plant the palms,

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step the right
foot back. Here we go.

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Lowering to the belly,
nice and slow.

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Inhale for Cobra.

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And exhale to
soften and release.

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Curl the toes under once again,
lifting up to Plank Pose.

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Breathe in.

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And exhale, hips
up high and back.

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Downward Dog, breathe out.

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Inhale, lift the
left leg up high.

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Exhale, shift it forward.

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Squeeze knee to nose.

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Inhale, Three-Legged Dog.

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And exhale, 
step it all the way up.

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Nice low lunge.

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Open the chest, look forward.

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Front knee over front ankle

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as you rock a little,
front to back here.

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And then when
you're ready, here we go.

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Squeeze the inner
thighs to the midline.

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Lift it up. High lunge.

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Big breath here, big stretch.

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And then exhale, melt it down.

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Plant the palms,
step it back, Plank Pose.

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Lower to the belly,
nice and easy.

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And then fingertips can
come off the mat for this one,

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working up to a
little King Cobra here.

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As we inhale, rise up.

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And exhale to soften and bow.

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Curl the toes under.

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Inhale up to Plank.

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And exhale, Downward Facing Dog.

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Take a cycle of breath here.

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Inhaling deeply in.

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And exhaling completely out.

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Good. Anchor the 
left heel, inhale,

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lift the right leg up high.

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Exhale, shift forward,

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kiss the right knee
to the right elbow.

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Inhale,
Three-Legged Dog, kick it up.

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Now crossing it over.

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Exhale, right knee 
to left elbow.

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Inhale, kick it up.

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And exhale.

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Shifting through center,
squeeze and lift.

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And then stepping it all
the way up into your lunge.

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This time pivot
on the back foot.

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We sweep the left
fingertips forward, up and back.

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Come into a nice
Warrior II here,

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really taking up
space on your mat.

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Front knee is bent.

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Breathing deep.

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Keep those strong legs.

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As you inhale, reach the
right fingertips up and back.

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Exhale, send the right
fingertips all the way down

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towards your right heel.

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Inhale, send the
right fingertips forward,

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up, around, and back.

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Twice more. Forward,

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up, around, and back.

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With the breath, 
inhale, forward.

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Up, around, and back.

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And as your left
hand comes down,

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go ahead and let
it kiss the mat.

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As you pivot on the
back foot and inhale,

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reach the right
fingertips up towards the sky.

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Inhale in here.

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Exhale.

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Bring it back down,
both hands to the mat.

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Step the right foot back.

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Slowly lower to the belly.

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Inhale for Cobra.

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Following the breath and
exhale to soften and release.

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Curl the toes under, inhale,
press up to Plank.

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And exhale, Downward Facing Dog.

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Inhale, lift the
left leg up high.

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Exhale, shift it forward,
left knee kisses left elbow.

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Upper body's in Plank.

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Inhale, kick it up.

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Exhale, cross it over,
left knee to right elbow.

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Inhale, kick it up.

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Exhale, slow and
steady through center.

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And then all the
way up into your lunge.

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Good. Find your breath.

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Pivot on the back foot.

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Leading with the right arm
all the way up, Warrior II.

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Back toes are turned in.

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Follow your breath. Inhale.

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Left fingertips
reach up towards the sky.

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And all the way back. 
Peaceful Warrior.

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Good, and then slowly,
left fingertips up,

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forward and down
towards the left heel.

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Right fingertips come down.

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Forward, around,

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and back.

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Again down.

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Forward, with the breath.

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Around.

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And back one more time.

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And as the right
hand comes down,

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let the palm kiss the earth.

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Pivot on the back foot.

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Inhale, big twist to your
left fingertips to the sky.

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Good. Slowly release,

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come back down,
both palms to the mat.

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Step the left toes back.

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Inhale in.

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Exhale, lower to the belly.

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Inhale, Cobra.

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Catch a wave here in the spine.

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And exhale, soften and release.

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Curl the toes under, 
building strength,

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inhale, Plank.

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And exhale, Downward Facing Dog.

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Take a deep breath in.

244
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And a long breath out.

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Inhale, lift the
right leg up high.

246
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Exhale, shift it forward,
right knee to right elbow.

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Same thing. 
Inhale, lift it up.

248
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Exhale, cross it over,
left elbow.

249
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Inhale, kick it up.

250
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Exhale, squeeze and lift
all the way through center.

251
00:11:58,890 --> 00:12:01,510
And then step it
up into your lunge.

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Beautiful. (chuckling softly)
Pivot on the back foot.

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We rise up, Warrior II.

254
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Good. Inhale, Peaceful Warrior.

255
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And exhale, Extended Side Angle.

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This time left
fingertips reaching forward

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or all the way
up towards the sky.

258
00:12:17,650 --> 00:12:19,120
You can also bend
your right elbow,

259
00:12:19,120 --> 00:12:21,506
bring it to the top
of your right thigh.

260
00:12:23,790 --> 00:12:25,260
Inhale in here.

261
00:12:25,260 --> 00:12:27,600
Exhale, left hand comes down.

262
00:12:27,600 --> 00:12:29,540
We pivot on the back foot.

263
00:12:29,540 --> 00:12:31,740
And then make our
way into the twist.

264
00:12:31,740 --> 00:12:32,920
Slow and steady.

265
00:12:32,920 --> 00:12:34,730
Take a cycle of breath here.

266
00:12:38,250 --> 00:12:39,280
Now, slow and steady,

267
00:12:39,280 --> 00:12:41,460
we're gonna keep our
gaze on her right hand.

268
00:12:41,460 --> 00:12:44,330
We're gonna come onto the
outer edge of that left foot,

269
00:12:44,330 --> 00:12:47,340
stacking the right
foot on top for Side Plank.

270
00:12:47,340 --> 00:12:49,180
You can always keep the
right foot on the ground

271
00:12:49,180 --> 00:12:50,350
as a little kickstand.

272
00:12:50,350 --> 00:12:53,913
Everyone squeeze your hips,
lift them up, engage your core.

273
00:12:55,480 --> 00:12:58,270
Beautiful. Right arm up 
and overhead, Vasisthasana,

274
00:12:58,270 --> 00:13:01,505
as you lift the hips up, up, up.

275
00:13:01,505 --> 00:13:04,550
And then slowly maybe
taking the right foot back,

276
00:13:04,550 --> 00:13:07,080
lifting the hip
points up towards the sky

277
00:13:07,080 --> 00:13:09,653
for a little Rock Star
or a little Wild Thing.

278
00:13:10,780 --> 00:13:13,780
Good. Bring it all back 
to center, nice and slow.

279
00:13:13,780 --> 00:13:15,703
Lower to the belly with ease.

280
00:13:16,670 --> 00:13:19,110
Find a Cobra, inhale.

281
00:13:19,110 --> 00:13:21,143
Play a little here, lifting.

282
00:13:22,260 --> 00:13:24,500
And then following 
the breath down.

283
00:13:26,080 --> 00:13:27,610
Palms underneath. 
Here we go.

284
00:13:27,610 --> 00:13:29,423
Inhale, lift up to Plank.

285
00:13:30,360 --> 00:13:33,392
And exhale, Downward Facing Dog.

286
00:13:34,610 --> 00:13:37,303
Welcoming that heat,
waking up the body.

287
00:13:38,310 --> 00:13:39,300
Anchoring in the breath.

288
00:13:39,300 --> 00:13:41,550
Inhale, lift the left leg high.

289
00:13:41,550 --> 00:13:43,540
Exhale, left knee to left elbow.

290
00:13:44,373 --> 00:13:46,420
Inhale, kick it up.

291
00:13:46,420 --> 00:13:48,027
Exhale, cross it over.

292
00:13:49,050 --> 00:13:51,250
Inhale, kick it up.

293
00:13:51,250 --> 00:13:53,043
And exhale all the way through.

294
00:13:53,930 --> 00:13:56,530
Warrior II, pivot on
the back foot, inhale.

295
00:13:56,530 --> 00:13:58,081
We rise up.

296
00:13:59,580 --> 00:14:00,610
Stay with your breath.

297
00:14:00,610 --> 00:14:02,510
Inhale, Peaceful Warrior.

298
00:14:03,920 --> 00:14:07,680
Exhale, Extended
Side Angle, your version.

299
00:14:07,680 --> 00:14:09,358
Find your breath.

300
00:14:17,210 --> 00:14:18,997
Beautiful. Inhale in.

301
00:14:18,997 --> 00:14:20,690
Exhale, right hand to the earth.

302
00:14:20,690 --> 00:14:21,863
Pivot on the back foot.

303
00:14:22,950 --> 00:14:24,220
Open up into your twist.

304
00:14:24,220 --> 00:14:25,619
Big breath here.

305
00:14:26,770 --> 00:14:28,880
Beautiful.
Now, slow and steady.

306
00:14:28,880 --> 00:14:31,510
Shifting to the outer
edge of the right foot,

307
00:14:31,510 --> 00:14:35,073
we're gonna stack the
left foot on top, Side Plank.

308
00:14:38,370 --> 00:14:39,220
Lift the hips.

309
00:14:39,220 --> 00:14:41,140
You can always
bend that left knee

310
00:14:41,140 --> 00:14:43,340
for a little kickstand here.

311
00:14:43,340 --> 00:14:45,823
Maybe send the left
arm up and overhead.

312
00:14:47,530 --> 00:14:49,560
And then maybe taking it back,

313
00:14:49,560 --> 00:14:51,170
stepping the left
foot to the earth,

314
00:14:51,170 --> 00:14:54,647
lifting the hip points 
up high, Wild Thing.

315
00:14:56,010 --> 00:14:59,160
And then slow and
steady with control,

316
00:14:59,160 --> 00:15:01,490
binging it back to Plank Pose,

317
00:15:01,490 --> 00:15:04,620
lowering to the belly,
nice and easy.

318
00:15:04,620 --> 00:15:08,782
Pressing into the tops of the 
feet, inhale, rise up, Cobra.

319
00:15:09,700 --> 00:15:13,640
And exhale to soften and
release everything down.

320
00:15:13,640 --> 00:15:17,020
Curl the toes under, 
inhale, lift up to Plank.

321
00:15:17,020 --> 00:15:19,040
Exhale to Downward Facing Dog.

322
00:15:19,040 --> 00:15:20,688
Take a breath.

323
00:15:24,520 --> 00:15:26,960
Bend your knees, 
inhale, look forward.

324
00:15:26,960 --> 00:15:29,020
Exhale to make
your way to the top.

325
00:15:29,020 --> 00:15:30,353
Take your time.

326
00:15:31,160 --> 00:15:33,540
As you're ready, bend
the knees generously.

327
00:15:33,540 --> 00:15:36,668
Slowly roll it up. 
Nice and slow.

328
00:15:38,410 --> 00:15:41,963
Mountain Pose here.
Just take a breath.

329
00:15:42,960 --> 00:15:46,847
Notice how you feel.
Ground through your feet.

330
00:15:51,460 --> 00:15:54,542
And pay attention to
the quality of your breath.

331
00:15:56,160 --> 00:15:59,602
So wonderful to
start the day like this.

332
00:16:02,120 --> 00:16:05,907
With the awareness of our breath

333
00:16:05,907 --> 00:16:08,399
and the awareness of
the quality of our breath.

334
00:16:10,240 --> 00:16:14,512
And how it can
relate or even depict

335
00:16:16,740 --> 00:16:19,183
what it is we're experiencing.

336
00:16:23,060 --> 00:16:25,400
Bring the palms
together now, and inhale.

337
00:16:25,400 --> 00:16:28,280
Let's reach fingertips 
up towards the sky.

338
00:16:28,280 --> 00:16:31,113
Exhale, bend the knees,
Forward Fold.

339
00:16:32,120 --> 00:16:34,184
Good. From here, 
plant the palms,

340
00:16:34,184 --> 00:16:35,590
step the right foot back,

341
00:16:35,590 --> 00:16:37,023
step the left foot back.

342
00:16:37,920 --> 00:16:40,313
And then lower the knees,
nice and easy.

343
00:16:41,570 --> 00:16:43,920
We're gonna swing
the legs to one side

344
00:16:43,920 --> 00:16:45,870
and slowly come
through to a seat.

345
00:16:45,870 --> 00:16:47,683
Send the legs out in front.

346
00:16:49,520 --> 00:16:51,040
Flex the feet towards your face.

347
00:16:51,040 --> 00:16:52,580
Inhale, reach for the sky.

348
00:16:52,580 --> 00:16:54,360
Bend the knees as you exhale.

349
00:16:54,360 --> 00:16:57,840
Reach up, forward,
and towards the feet.

350
00:16:57,840 --> 00:17:01,100
Allow the hands to
rest wherever they fall

351
00:17:01,100 --> 00:17:05,270
and allow the weight
of the head to fall down.

352
00:17:05,270 --> 00:17:07,972
So turning inward here.

353
00:17:11,260 --> 00:17:15,550
Giving yourself
this time and this space

354
00:17:15,550 --> 00:17:17,160
to just turn inward.

355
00:17:17,160 --> 00:17:19,625
Relax the shoulders.

356
00:17:26,970 --> 00:17:29,163
Just notice the
thoughts that come up.

357
00:17:30,440 --> 00:17:33,560
And now let's come
back to the breath.

358
00:17:33,560 --> 00:17:37,810
Inhale, slowly lifting
the head, the heart up.

359
00:17:37,810 --> 00:17:39,360
You're gonna bring
your left foot in,

360
00:17:39,360 --> 00:17:41,010
keep your right leg out long.

361
00:17:41,010 --> 00:17:43,090
And then just turn on your mat.

362
00:17:43,090 --> 00:17:45,260
You can turn to one side.

363
00:17:45,260 --> 00:17:47,729
Bring the right hand 
to the left ankle.

364
00:17:47,729 --> 00:17:49,403
And inhale, 
bring the left fingertips

365
00:17:49,403 --> 00:17:51,300
all the way up and over.

366
00:17:51,300 --> 00:17:54,100
You may find that you
can grab your big toe

367
00:17:54,100 --> 00:17:55,560
or the outer edge of your foot,

368
00:17:55,560 --> 00:17:57,590
or just keep it in the air here,

369
00:17:57,590 --> 00:17:59,883
spreading the fingertips.

370
00:18:02,770 --> 00:18:04,315
Nice. And then bring it back up,

371
00:18:04,315 --> 00:18:05,710
and we'll just switch.

372
00:18:05,710 --> 00:18:10,230
Bring the 
opposite heel in, extend

373
00:18:10,230 --> 00:18:13,838
your left leg.
Left hand to the right ankle.

374
00:18:15,520 --> 00:18:18,890
And when you're ready, 
inhale, reach up and over.

375
00:18:18,890 --> 00:18:20,419
Nice and easy.

376
00:18:30,550 --> 00:18:33,460
And then slowly
bringing it back.

377
00:18:33,460 --> 00:18:35,486
Coming to all fours.

378
00:18:38,320 --> 00:18:40,053
Inhale to drop the belly.

379
00:18:41,220 --> 00:18:43,580
Exhale to round
through the spine.

380
00:18:45,000 --> 00:18:47,357
Again, inhale, drop the belly.

381
00:18:48,640 --> 00:18:50,230
Exhale, round through the spine.

382
00:18:50,230 --> 00:18:53,746
And last time, with the
sound of your breath, follow it.

383
00:18:58,380 --> 00:19:01,250
Beautiful.
Cross one ankle over the other.

384
00:19:01,250 --> 00:19:04,520
Come all the way
through to a seat once again.

385
00:19:04,520 --> 00:19:05,800
Little twist to the left.

386
00:19:05,800 --> 00:19:08,340
Right hand to left knee, twist.

387
00:19:08,340 --> 00:19:09,790
Opening up through the chest,

388
00:19:09,790 --> 00:19:12,740
lifting the heart, and release.

389
00:19:12,740 --> 00:19:14,910
A little twist to the right.

390
00:19:14,910 --> 00:19:17,003
Lifting up through the chest.

391
00:19:17,900 --> 00:19:19,763
Looking past the right shoulder.

392
00:19:21,242 --> 00:19:22,300
Beautiful.

393
00:19:22,300 --> 00:19:24,683
And then coming all
the way to your back here.

394
00:19:26,700 --> 00:19:29,910
And let's take a big
good morning stretch.

395
00:19:29,910 --> 00:19:32,640
Reaching the
fingertips up and over.

396
00:19:32,640 --> 00:19:35,440
Spread the fingertips,
spread the toes,

397
00:19:35,440 --> 00:19:39,554
rotate the ankles,
rotate the wrists.

398
00:19:45,860 --> 00:19:47,660
And then slowly
release the arms,

399
00:19:47,660 --> 00:19:49,410
hug the knees into the chest,

400
00:19:49,410 --> 00:19:53,383
and rock a little side to side,
massaging the back.

401
00:19:58,860 --> 00:20:01,780
Good. Now allow your 
feet to fall to the mat.

402
00:20:01,780 --> 00:20:04,210
Go ahead and walk
them to the edges

403
00:20:04,210 --> 00:20:06,740
so that you can allow
your knees to come in here.

404
00:20:06,740 --> 00:20:10,130
Allow your hands to come
to rest gently on your belly.

405
00:20:10,130 --> 00:20:11,600
Close your eyes.

406
00:20:11,600 --> 00:20:16,350
Feel the support of
the earth, of the yoga mat

407
00:20:16,350 --> 00:20:17,950
rising up to
meet your back body.

408
00:20:17,950 --> 00:20:20,833
Feel your feet on the ground.

409
00:20:23,310 --> 00:20:26,490
Then we'll take a moment
here to find the stillness,

410
00:20:26,490 --> 00:20:28,493
give ourselves a
little breathing room.

411
00:20:31,020 --> 00:20:33,300
And if you like,
this is an opportunity

412
00:20:33,300 --> 00:20:35,802
to set a little
intention for your day.

413
00:20:46,880 --> 00:20:49,420
Now slowly bring
the palms together.

414
00:20:49,420 --> 00:20:51,211
We're gonna rub
them together here.

415
00:20:54,960 --> 00:20:58,300
And then bring the thumbs
right up to the forehead,

416
00:20:58,300 --> 00:21:00,713
this place
between the two brows.

417
00:21:01,680 --> 00:21:04,833
And we'll take one
final breath in together.

418
00:21:05,720 --> 00:21:08,450
Here we go.
Inhale in.

419
00:21:10,230 --> 00:21:11,370
Deepest breath.

420
00:21:11,370 --> 00:21:14,309
And exhale out
through the nose or mouth.

421
00:21:16,090 --> 00:21:18,840
Wishing you a beautiful day.

422
00:21:18,840 --> 00:21:21,310
Thank you for sharing
this practice with me.

423
00:21:21,310 --> 00:21:22,934
Namaste.

424
00:21:26,461 --> 00:21:31,564
(upbeat music)