- Good morning,
my darling friends.

Welcome to Yoga With Adriene.

I'm Adriene,
Benji's over here,

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

This is a quickie,
so hop into something comfy,

and let's get started.

(upbeat music)

Alright, let's start in a seat.

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

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

or you can start 
seated cross-legged

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

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

tune in to the 
sound of your breath.

So as you get settled in,

relax your shoulders,
close your eyes.

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

Gently begin to
deepen your breath.

Softening any area of the body

where you maybe feel
like you're gripping,

or holding some tension.

Softening the
areas that are tight.

Literally, and perhaps
even metaphorically here

as we begin the day

with intention.

Draw the hands
together at your heart.

Inhale in deeply.

As you exhale, 
bow the head to your hands,

and you can set a little word,

like one word intention here,

just to carry with
you throughout this

quick practice.

Anything at all.

I'm choosing the word love.

And then take a deep breath in.

Carry that word with you.

As you exhale, open the eyes,

and come forward onto all fours.

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

Drop the belly, 
inhale, look forward.

Big stretch in the
front body as you open.

And then exhale, round through,

big stretch in the
back body as you open.

Good, inhale, drop the belly.

Open, stretch the front body.

Exhale, round through,
open the back body.

Feel that stretch.

Inhale, drop the belly.

Let your heart
energy just open forward.

Good, and then exhale,
round through,

chin to chest, navel draws up.

Good, inhale to a
nice neutral spine now.

Walk the hands a
little bit forward.

Curl the toes under,
take a deep breath in,

claw through the fingertips.

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

Send them back,
Downward Facing Dog.

Close your eyes here,
or soften your gaze,

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

stretching through the feet,

the ankles.

Breathing deep as you feel
that stretch through the calves,

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

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

Good, take one
more deep breath in.

And as you exhale,
come to stillness now.

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

Feel your core connection.

Nice, keep breathing here.

And then slowly allow
the knees to descend.

They kiss the earth.

We walk them out as
wide as the yoga mat,

and then send the hips back.

Extended Child's Pose.

You can take
different arm variations here

if you're ready for it.

Start to activate the arms

maybe by lifting the palms,
nice active arms.

And if you're feeling softer,

and want to ease into
the day a little more,

maybe taking the palms
together and up behind the head.

Bending at the elbows.

Soften through your jaw.

Continue to gently
deepen your breath.

Connecting to your breath,

connecting to your source,

connecting to yourself.

One last cycle of breath here.

Maybe you soften
through the jaw.

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

if that's available to you.

Sweet, and then slow and steady,

let's come back up to all fours.

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

When you're ready,

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

This time, 
anchor through the left heel,

and slowly on your next inhale,

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

Press into both palms evenly.

Hug the low ribs in,
feel that core connection.

Let the left heel get heavy.

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

Think of this long line
from the crown of the head

to the tip of the tailbone.

Lots of integrity in the spine,

in your posture.

Dial the right toes down here.

Lift the right heel
up just a little more.

Inhale in deeply.

Then exhale,
bend the right knee,

and start to open
up through the hips.

Stacking the right hip
over the left.

Breathing deep here.

Now try to draw
your right shoulder back

in line with your left.

So we're just
opening up through the hips,

getting a beautiful
twist in the spine.

Take one more
breath here, you got this.

And then exhale,
slow and steady,

lower back down all
the way to the knees.

Walk the hands
now all the way back

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

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

Inhale in, sit up nice and tall.

Exhale, relax the shoulders.

Great, interlace
the fingertips now,

here in a little prayer.

And we're just gonna
draw circles one way,

and then the other.

And now a little wave.

Just let this,

maybe invites you to
lift the corners of the mouth

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

Alright, now
press the palms out.

Keep the shoulders relaxed,
inhale in.

Exhale out.

Release the bind,
come back to all fours.

Let's send the
hips up high and back.

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

Tuck the chin,
hug the low ribs in.

Feel that core connection,

anchor through the
right heel this time.

As you inhale, 
lift the left leg up high.

Press into both palms evenly.

Keep that low
rib cage hugging in.

Dial the left toes down,
engaging the muscles,

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

Remember the neck here,

paying attention 
to your posture.

Take a deep breath in.

And on the exhale,

we start to bend the
knee and open it up.

Stacking the hips.

Again, right heel heavy.

You got this, keep breathing.

Dropping the left shoulder
in line with the right here

for one final breath cycle.

Waking up the whole body,

waking up the spirit.

Good, and then slow
and steady, release it.

Come all the way
back down to the knees.

Walk the knees up
close to the wrists,

and then cross one
ankle over the other.

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

and right away,
we find Sukhasana.

Head over heart,
heart over pelvis.

Shoulders relaxed.

You can soften your gaze here,

or close your eyes
in this meditation

posture.

Find a gentle
lift in your chest.

Take a deep breath in.

And a long breath out.

Notice how you feel.

Circle back to the
word that you chose.

Notice how it makes you feel.

Sit up a little taller.

Inhale lots of love in.

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

Sternum lifting to thumbs.

If you have a little time,
maybe you sit here

for a couple quiet
moments in meditation.

And if not, 
take this mindfulness,

this awareness of your breath,

and maybe the word
you chose with you

on into the rest of your day.

Have a beautiful one, thank you.

Namaste.

(upbeat music)