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- Good morning,
my darling friends.

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Welcome to Yoga With Adriene.

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I'm Adriene,
Benji's over here,

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and we have a super sweet
swift morning yoga for you.

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This is a quickie,
so hop into something comfy,

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and let's get started.

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(upbeat music)

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Alright, let's start in a seat.

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You can come on down to
the ground nice and slow.

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You can start kneeling if 
that feels good in your body,

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or you can start 
seated cross-legged

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on a block or a blanket,
or just on the floor.

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We won't be here long,
just taking a moment to

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tune in to the 
sound of your breath.

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So as you get settled in,

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relax your shoulders,
close your eyes.

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Chances are you are still a
little sleepy, and that is okay.

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Gently begin to
deepen your breath.

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Softening any area of the body

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where you maybe feel
like you're gripping,

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or holding some tension.

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Softening the
areas that are tight.

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Literally, and perhaps
even metaphorically here

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as we begin the day

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with intention.

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Draw the hands
together at your heart.

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Inhale in deeply.

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As you exhale, 
bow the head to your hands,

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and you can set a little word,

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like one word intention here,

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just to carry with
you throughout this

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quick practice.

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Anything at all.

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I'm choosing the word love.

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And then take a deep breath in.

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Carry that word with you.

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As you exhale, open the eyes,

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and come forward onto all fours.

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Spread the fingertips,
press into the tops of the feet.

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Drop the belly, 
inhale, look forward.

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Big stretch in the
front body as you open.

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And then exhale, round through,

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big stretch in the
back body as you open.

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Good, inhale, drop the belly.

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Open, stretch the front body.

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Exhale, round through,
open the back body.

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Feel that stretch.

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Inhale, drop the belly.

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Let your heart
energy just open forward.

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Good, and then exhale,
round through,

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chin to chest, navel draws up.

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Good, inhale to a
nice neutral spine now.

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Walk the hands a
little bit forward.

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Curl the toes under,
take a deep breath in,

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claw through the fingertips.

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As you exhale, slowly, slowly,
peel the hips up high.

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Send them back,
Downward Facing Dog.

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Close your eyes here,
or soften your gaze,

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as you begin to bend one
knee and then the other,

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stretching through the feet,

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the ankles.

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Breathing deep as you feel
that stretch through the calves,

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up through the back of the knee,
the hamstrings, and the hips.

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Your hand-to-earth connection
here strong, reinforce it now.

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Good, take one
more deep breath in.

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And as you exhale,
come to stillness now.

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Tuck the chin slightly,
hug the low ribs in and up.

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Feel your core connection.

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Nice, keep breathing here.

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And then slowly allow
the knees to descend.

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They kiss the earth.

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We walk them out as
wide as the yoga mat,

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and then send the hips back.

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Extended Child's Pose.

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You can take
different arm variations here

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if you're ready for it.

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Start to activate the arms

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maybe by lifting the palms,
nice active arms.

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And if you're feeling softer,

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and want to ease into
the day a little more,

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maybe taking the palms
together and up behind the head.

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Bending at the elbows.

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Soften through your jaw.

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Continue to gently
deepen your breath.

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Connecting to your breath,

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connecting to your source,

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connecting to yourself.

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One last cycle of breath here.

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Maybe you soften
through the jaw.

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Maybe you rock the forehead,
gently massaging it on the mat

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if that's available to you.

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Sweet, and then slow and steady,

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let's come back up to all fours.

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Walk the knees underneath
the hips, curl the toes under.

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When you're ready,

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peel the hips up high and
back again, Downward Facing Dog.

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This time, 
anchor through the left heel,

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and slowly on your next inhale,

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lift the right leg up high,
Three-Legged Dog.

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Press into both palms evenly.

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Hug the low ribs in,
feel that core connection.

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Let the left heel get heavy.

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Make sure you're not
holding or gripping in the neck.

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Think of this long line
from the crown of the head

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to the tip of the tailbone.

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Lots of integrity in the spine,

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in your posture.

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Dial the right toes down here.

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Lift the right heel
up just a little more.

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Inhale in deeply.

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Then exhale,
bend the right knee,

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and start to open
up through the hips.

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Stacking the right hip
over the left.

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Breathing deep here.

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Now try to draw
your right shoulder back

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in line with your left.

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So we're just
opening up through the hips,

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getting a beautiful
twist in the spine.

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Take one more
breath here, you got this.

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And then exhale,
slow and steady,

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lower back down all
the way to the knees.

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Walk the hands
now all the way back

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to the tops of the thighs,
and come to sit on the heels.

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Big stretch for the feet here,
preparing you for the day.

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Inhale in, sit up nice and tall.

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Exhale, relax the shoulders.

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Great, interlace
the fingertips now,

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here in a little prayer.

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And we're just gonna
draw circles one way,

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and then the other.

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And now a little wave.

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Just let this,

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maybe invites you to
lift the corners of the mouth

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a little bit, let it,
if not, don't worry.

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Alright, now
press the palms out.

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Keep the shoulders relaxed,
inhale in.

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Exhale out.

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Release the bind,
come back to all fours.

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Let's send the
hips up high and back.

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So balancing the left and
the right side of the body here.

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Tuck the chin,
hug the low ribs in.

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Feel that core connection,

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anchor through the
right heel this time.

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As you inhale, 
lift the left leg up high.

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Press into both palms evenly.

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Keep that low
rib cage hugging in.

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Dial the left toes down,
engaging the muscles,

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strong arms, strong legs,
strong glutes, strong core.

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Remember the neck here,

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paying attention 
to your posture.

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Take a deep breath in.

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And on the exhale,

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we start to bend the
knee and open it up.

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Stacking the hips.

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Again, right heel heavy.

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You got this, keep breathing.

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Dropping the left shoulder
in line with the right here

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for one final breath cycle.

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Waking up the whole body,

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waking up the spirit.

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Good, and then slow
and steady, release it.

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Come all the way
back down to the knees.

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Walk the knees up
close to the wrists,

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and then cross one
ankle over the other.

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As you come through to a seat,
the palms come to the knees,

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and right away,
we find Sukhasana.

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Head over heart,
heart over pelvis.

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Shoulders relaxed.

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You can soften your gaze here,

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or close your eyes
in this meditation

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posture.

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Find a gentle
lift in your chest.

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Take a deep breath in.

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And a long breath out.

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Notice how you feel.

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Circle back to the
word that you chose.

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Notice how it makes you feel.

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Sit up a little taller.

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Inhale lots of love in.

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And as you exhale, lots of
love out, palms come together.

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Sternum lifting to thumbs.

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If you have a little time,
maybe you sit here

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for a couple quiet
moments in meditation.

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And if not, 
take this mindfulness,

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this awareness of your breath,

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and maybe the word
you chose with you

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on into the rest of your day.

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Have a beautiful one, thank you.

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Namaste.

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(upbeat music)