- Good morning, everyone.

Welcome to Yoga With Adriene.

I'm Adriene.
This is sweet Benji.

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

connect to your breath,

that will hopefully influence
your day in a positive way.

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

(upbeat music)

Alrighty, welcome.

Let's begin in
Extended Child's Pose.

Come on down to the ground.

Reach your fingertips out,
front knees nice and wide,

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

And right away,

close your eyes and
start to notice your breath.

Can rock gently side to
side here on the forehead

as we ease into this
beautiful morning flow.

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

Slipping into the
role of the observer here

for this practice.
So no judgment.

Just kind of noticing what
the process feels like today.

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

So here we go.

Walking the hands over
towards the right side

of your yoga mat.

Walk them all
the way off the mat,

really reach the
left fingertips forward,

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

the weight of the
head to relax down.

Should feel a generous stretch

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

Breathe in.

And then slowly 
as you breathe out,

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

Really reaching with
the right fingertips,

allowing the weight of
the head to relax down.

Breathe in.

And breathe out.

And breathe in.

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

Go ahead and lift the chest up,

shoulders underneath the wrists.

Walk the knees
underneath the hip points.

Spread the fingers wide.

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

And exhale to round
through the spine,

chin to chest, really
claw through the fingertips.

Now with your breath, inhale.

Drop the belly.

And exhale, round the spine.

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

And exhale, rounding through,

opening up
through the back body.

Good. Inhale back
to Tabletop Position.

Curl the toes under.

Lift the knees.
Let them hover here.

Breathing full,
long inhalations.

And slow, long exhalations.

You're here for five

four, three, two.

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

You can walk the
hands forward just a bit,

Downward Facing Dog.

Take a couple of breaths here

to pedal it out
if it feels good.

Clawing through the fingertips.

Nice good morning stretch

as you continue to
deepen your breath.

Now coming to stillness,

a nice symmetrical Dog.

Inhaling in deeply.

And exhale.

As you bend the knees,
go ahead and look forward

and make your way
to the top of the mat.

So you can take as
many steps as you like.

You can hop.

We'll bring the
feet hip width apart.

Bend the knees generously
as you grab your elbows

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

Find a soft,
swaying motion here.

Breathing deep.

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

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

Strong legs, strong legs.

Opening up through the chest.

And standing up nice
and tall, Mountain Pose.

Step the feet together,
really together.

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

Palms come together here.

Good, exhale.
Keep the palms together

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

Good.

Hands come to the heart center

as you inhale, halfway lift.

And exhale to let everything go.

Beautiful. Palms
come to the earth.

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

So find a softness here.

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

Waking up those core muscles
that are gonna support us

as we move throughout our day.

And then coming back to center,

slowly lowering to the belly.

And here we go.

Inhale, Cobra,
squeezing the elbows in.

Keep it nice and
low here to start.

Sweet Benji. Oh my
goodness. So sweet.

Take a deep
breath in in your Cobra.

And then exhale
to release it down.

Curl the toes under.

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

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

Inhale to lift
the right leg high.

Exhale to shift it forward.

Knee to nose,
squeeze it in.

Good. Inhale to 
kick it up high.

And exhale, stepping
right foot all the way up.

Nice low lunge.

Open the chest.

Look forward.

Rock a little front,
a little back.

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

Good. On your next inhale,

sweep the arms 
forward, up and back.

Nice high lunge here.

Deep breath

as you maybe open
the chest and look up.

And then exhale, rain it down.

Plant the palms,

step the right
foot back. Here we go.

Lowering to the belly,
nice and slow.

Inhale for Cobra.

And exhale to
soften and release.

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

Breathe in.

And exhale, hips
up high and back.

Downward Dog, breathe out.

Inhale, lift the
left leg up high.

Exhale, shift it forward.

Squeeze knee to nose.

Inhale, Three-Legged Dog.

And exhale, 
step it all the way up.

Nice low lunge.

Open the chest, look forward.

Front knee over front ankle

as you rock a little,
front to back here.

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

Squeeze the inner
thighs to the midline.

Lift it up. High lunge.

Big breath here, big stretch.

And then exhale, melt it down.

Plant the palms,
step it back, Plank Pose.

Lower to the belly,
nice and easy.

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

working up to a
little King Cobra here.

As we inhale, rise up.

And exhale to soften and bow.

Curl the toes under.

Inhale up to Plank.

And exhale, Downward Facing Dog.

Take a cycle of breath here.

Inhaling deeply in.

And exhaling completely out.

Good. Anchor the 
left heel, inhale,

lift the right leg up high.

Exhale, shift forward,

kiss the right knee
to the right elbow.

Inhale,
Three-Legged Dog, kick it up.

Now crossing it over.

Exhale, right knee 
to left elbow.

Inhale, kick it up.

And exhale.

Shifting through center,
squeeze and lift.

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

This time pivot
on the back foot.

We sweep the left
fingertips forward, up and back.

Come into a nice
Warrior II here,

really taking up
space on your mat.

Front knee is bent.

Breathing deep.

Keep those strong legs.

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

Exhale, send the right
fingertips all the way down

towards your right heel.

Inhale, send the
right fingertips forward,

up, around, and back.

Twice more. Forward,

up, around, and back.

With the breath, 
inhale, forward.

Up, around, and back.

And as your left
hand comes down,

go ahead and let
it kiss the mat.

As you pivot on the
back foot and inhale,

reach the right
fingertips up towards the sky.

Inhale in here.

Exhale.

Bring it back down,
both hands to the mat.

Step the right foot back.

Slowly lower to the belly.

Inhale for Cobra.

Following the breath and
exhale to soften and release.

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

And exhale, Downward Facing Dog.

Inhale, lift the
left leg up high.

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

Upper body's in Plank.

Inhale, kick it up.

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

Inhale, kick it up.

Exhale, slow and
steady through center.

And then all the
way up into your lunge.

Good. Find your breath.

Pivot on the back foot.

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

Back toes are turned in.

Follow your breath. Inhale.

Left fingertips
reach up towards the sky.

And all the way back. 
Peaceful Warrior.

Good, and then slowly,
left fingertips up,

forward and down
towards the left heel.

Right fingertips come down.

Forward, around,

and back.

Again down.

Forward, with the breath.

Around.

And back one more time.

And as the right
hand comes down,

let the palm kiss the earth.

Pivot on the back foot.

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

Good. Slowly release,

come back down,
both palms to the mat.

Step the left toes back.

Inhale in.

Exhale, lower to the belly.

Inhale, Cobra.

Catch a wave here in the spine.

And exhale, soften and release.

Curl the toes under, 
building strength,

inhale, Plank.

And exhale, Downward Facing Dog.

Take a deep breath in.

And a long breath out.

Inhale, lift the
right leg up high.

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

Same thing. 
Inhale, lift it up.

Exhale, cross it over,
left elbow.

Inhale, kick it up.

Exhale, squeeze and lift
all the way through center.

And then step it
up into your lunge.

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

We rise up, Warrior II.

Good. Inhale, Peaceful Warrior.

And exhale, Extended Side Angle.

This time left
fingertips reaching forward

or all the way
up towards the sky.

You can also bend
your right elbow,

bring it to the top
of your right thigh.

Inhale in here.

Exhale, left hand comes down.

We pivot on the back foot.

And then make our
way into the twist.

Slow and steady.

Take a cycle of breath here.

Now, slow and steady,

we're gonna keep our
gaze on her right hand.

We're gonna come onto the
outer edge of that left foot,

stacking the right
foot on top for Side Plank.

You can always keep the
right foot on the ground

as a little kickstand.

Everyone squeeze your hips,
lift them up, engage your core.

Beautiful. Right arm up 
and overhead, Vasisthasana,

as you lift the hips up, up, up.

And then slowly maybe
taking the right foot back,

lifting the hip
points up towards the sky

for a little Rock Star
or a little Wild Thing.

Good. Bring it all back 
to center, nice and slow.

Lower to the belly with ease.

Find a Cobra, inhale.

Play a little here, lifting.

And then following 
the breath down.

Palms underneath. 
Here we go.

Inhale, lift up to Plank.

And exhale, Downward Facing Dog.

Welcoming that heat,
waking up the body.

Anchoring in the breath.

Inhale, lift the left leg high.

Exhale, left knee to left elbow.

Inhale, kick it up.

Exhale, cross it over.

Inhale, kick it up.

And exhale all the way through.

Warrior II, pivot on
the back foot, inhale.

We rise up.

Stay with your breath.

Inhale, Peaceful Warrior.

Exhale, Extended
Side Angle, your version.

Find your breath.

Beautiful. Inhale in.

Exhale, right hand to the earth.

Pivot on the back foot.

Open up into your twist.

Big breath here.

Beautiful.
Now, slow and steady.

Shifting to the outer
edge of the right foot,

we're gonna stack the
left foot on top, Side Plank.

Lift the hips.

You can always
bend that left knee

for a little kickstand here.

Maybe send the left
arm up and overhead.

And then maybe taking it back,

stepping the left
foot to the earth,

lifting the hip points 
up high, Wild Thing.

And then slow and
steady with control,

binging it back to Plank Pose,

lowering to the belly,
nice and easy.

Pressing into the tops of the 
feet, inhale, rise up, Cobra.

And exhale to soften and
release everything down.

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

Exhale to Downward Facing Dog.

Take a breath.

Bend your knees, 
inhale, look forward.

Exhale to make
your way to the top.

Take your time.

As you're ready, bend
the knees generously.

Slowly roll it up. 
Nice and slow.

Mountain Pose here.
Just take a breath.

Notice how you feel.
Ground through your feet.

And pay attention to
the quality of your breath.

So wonderful to
start the day like this.

With the awareness of our breath

and the awareness of
the quality of our breath.

And how it can
relate or even depict

what it is we're experiencing.

Bring the palms
together now, and inhale.

Let's reach fingertips 
up towards the sky.

Exhale, bend the knees,
Forward Fold.

Good. From here, 
plant the palms,

step the right foot back,

step the left foot back.

And then lower the knees,
nice and easy.

We're gonna swing
the legs to one side

and slowly come
through to a seat.

Send the legs out in front.

Flex the feet towards your face.

Inhale, reach for the sky.

Bend the knees as you exhale.

Reach up, forward,
and towards the feet.

Allow the hands to
rest wherever they fall

and allow the weight
of the head to fall down.

So turning inward here.

Giving yourself
this time and this space

to just turn inward.

Relax the shoulders.

Just notice the
thoughts that come up.

And now let's come
back to the breath.

Inhale, slowly lifting
the head, the heart up.

You're gonna bring
your left foot in,

keep your right leg out long.

And then just turn on your mat.

You can turn to one side.

Bring the right hand 
to the left ankle.

And inhale, 
bring the left fingertips

all the way up and over.

You may find that you
can grab your big toe

or the outer edge of your foot,

or just keep it in the air here,

spreading the fingertips.

Nice. And then bring it back up,

and we'll just switch.

Bring the 
opposite heel in, extend

your left leg.
Left hand to the right ankle.

And when you're ready, 
inhale, reach up and over.

Nice and easy.

And then slowly
bringing it back.

Coming to all fours.

Inhale to drop the belly.

Exhale to round
through the spine.

Again, inhale, drop the belly.

Exhale, round through the spine.

And last time, with the
sound of your breath, follow it.

Beautiful.
Cross one ankle over the other.

Come all the way
through to a seat once again.

Little twist to the left.

Right hand to left knee, twist.

Opening up through the chest,

lifting the heart, and release.

A little twist to the right.

Lifting up through the chest.

Looking past the right shoulder.

Beautiful.

And then coming all
the way to your back here.

And let's take a big
good morning stretch.

Reaching the
fingertips up and over.

Spread the fingertips,
spread the toes,

rotate the ankles,
rotate the wrists.

And then slowly
release the arms,

hug the knees into the chest,

and rock a little side to side,
massaging the back.

Good. Now allow your 
feet to fall to the mat.

Go ahead and walk
them to the edges

so that you can allow
your knees to come in here.

Allow your hands to come
to rest gently on your belly.

Close your eyes.

Feel the support of
the earth, of the yoga mat

rising up to
meet your back body.

Feel your feet on the ground.

Then we'll take a moment
here to find the stillness,

give ourselves a
little breathing room.

And if you like,
this is an opportunity

to set a little
intention for your day.

Now slowly bring
the palms together.

We're gonna rub
them together here.

And then bring the thumbs
right up to the forehead,

this place
between the two brows.

And we'll take one
final breath in together.

Here we go.
Inhale in.

Deepest breath.

And exhale out
through the nose or mouth.

Wishing you a beautiful day.

Thank you for sharing
this practice with me.

Namaste.

(upbeat music)