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- Hey everyone.

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Welcome to Yoga With Adriene.
I'm Adriene.

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Today we have a quick little
ditty to get the juices flowing.

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So this is a great thing to
do first thing in the morning.

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This is also an 
awesome thing to do

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if you are at work and
you need a quick little break

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or you're a student and you
want to take a little study

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break or break from studying
to get the juices flowing.

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This is also great if you're
just needing a little

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creativity in your life or 
you're feeling a little anxious.

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So let's hop on the mat
and get the juices flowing.

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(upbeat music)

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So let's begin today 
standing up nice and tall,

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feet hip width apart or
flush together, you decide.

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But just mindful footing here.

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Stand up nice and tall and
let's get a big stretch here,

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reaching up towards the sky,
toes pointing forward.

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Take a big breath in.

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And then exhale, 
release it down.

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Interlace the
fingertips behind the tail.

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Open your chest and
again lift and lengthen up.

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Stretch up through
the crown of the head,

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knuckles down towards the earth.

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And then release. Awesome.
Then give yourself a big hug.

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Inhale, lift your heart.

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Lift your elbows.

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Exhale, release.

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And opposite arm
on top this time.

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Give yourself a big hug.

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Inhale, lift your heart,
elbows up.

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And then release.

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Awesome. Left hand.
Excuse me, allergies.

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Left hand to the waistline.

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Right hand is gonna go
up and over nice and easy,

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side body stretch.

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Inhale in.

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Exhale, release.

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And to the other side.

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Deep breathe in as you stretch.
Inhale in.

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And exhale, release.

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Awesome. Woosh the arms
forward, up and back.

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Big breath in.

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And exhale all the way down 
to a Forward Fold, Uttanasana.

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Toes are still
pointing forward here.

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You might grab the elbows,
rock a little side to side.

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Inhale, lift up 
to your flat back.

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And then exhale, release.

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Tuck the chin to the chest,

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bend the knees generously,
my friends,

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and slowly roll it up,
connecting with your breath.

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Making the most of
your time here on the mat.

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And then we'll roll it up to

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Mountain and loop the
shoulders forward, up and back.

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Check in with the neck.

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Check in with the pelvis.

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Lower back supported here.

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Big breath in.

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And big breath out.

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Awesome.

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We're gonna step the right foot
forward and the left foot back.

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Coming into a Warrior II here,
sinking into it with a

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mindfulness so if
it's early early morning,

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and you haven't
had your coffee yet

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or you haven't
had your juice yet,

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just take her easy.
Take it nice and slow.

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When you're ready, we'll
slowly bend that front knee

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and begin to scoop the 
tailbone under, lift your heart.

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Find Warrior II,
nice and strong.

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I can hear Benji
in the background.

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Maybe you have your
kids in the other room.

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Maybe there are other distractions

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and you're just 
breathing deep knowing that

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when you take
this time for yourself,

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you're able to open yourself
up to the ones you love,

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help others.

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One more breath here.
You got it.

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Then reach the right fingertips
forward, up and back,

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Peaceful Warrior.

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Inhale, open your heart.

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Sink deep into that front knee.

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Exhale, 
straighten the front leg.

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Slowly, we're gonna tip
the right fingertips forward.

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Left hip goes back as we come
into Trikonasana, Triangle Pose.

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Opening up through the chest.

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Left fingertips
up towards the sky.

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Breath deep here, Triangle.
Strong grounding in the legs.

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Inhale in, remember your neck.

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Right rib cage scoops up to
get a little sunshine here.

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Deep breath in.

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And then exhale.

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We'll slowly
bend that right knee,

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pivot everything
down to a nice low lunge.

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Deep breath in.

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Long breath out.

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Awesome. Step that 
back foot up to meet the front,

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Forward Fold.

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Inhale, lift up halfway.

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And exhale, down you go.

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Repeating the
roll up from before.

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Stacking the spine.

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And we'll roll
it up to standing.

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Awesome, and now same 
thing on the other side.

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We're gonna step
the left foot front,

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right foot back
come into your Warrior II.

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If you're new to the practice,
there's a Foundations of Yoga

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video for Warrior II
you can check out.

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We breath deep in here.

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Sink down low.
Take your time getting into it.

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Cultivating a worthy
experience for yourself.

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So for me that means,
really just breathing deep and

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noticing this body

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where it's at today 
or this morning,

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whenever you're practicing.

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Notice where you're at today.

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Kind of holding space 
for yourself here.

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Tuck the tailbone
and lift your heart.

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And then Peaceful Warrior,

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we reach the left fingertips
forward, up and back.

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The tendency here is to strain

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through that front
leg which might feel good

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and you can do that,
but otherwise,

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maybe we stay nice 
and bent in the front knee.

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Inhale in.

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Exhale.

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Trikonasana, straighten
through the front leg,

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tipping the
right hip point back.

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We come to teeter-
totter in our Triangle here.

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That back thigh is spiraling in

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and out towards
the back of the mat.

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If you want more of
a core workout here,

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you can resist the urge to

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collapse onto your shin
or the earth and hold strong.

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Big breaths here.
You got it.

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Extension through the neck.

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One more big breath in and out.

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Awesome. Then soften
through that left knee,

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pivot on the back foot
and come to your low lunge.

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Inhale in.

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Exhale, 
this time plant the palms,

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step the left toes back,
Downward Facing Dog.

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We gotta have one juicy
Downward Facing Dog in here.

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Stretching out the back body, 
melting the heart.

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Work it out here.

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And then eventually
come to a place of stillness.

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Then when you feel satisfied,
we'll walk the palms,

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the hands back up
towards the toes.

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Once again, inhale,

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lift to that flat back,
my friends.

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And exhale, fold.

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And we roll it up.

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Rolling all the
way up to standing.

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Taking your time.

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Pressing into the feet.

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Inhale, reach the 
arms up and overhead.

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Take your gaze all the way up.

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Fill with energy,
with love, with gratitude.

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And then you
can use your exhale.

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You can move in your own time

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to bring the
palms back to the heart.

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Just whenever you're ready.

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Cool.

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If you're practicing 
this in the morning,

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maybe you're like,
crack your knuckles,

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ready to go.
Take care of business.

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If you have a little more time,
you might use this time here

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to practice a balancing pose
or maybe you want to do some

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jumping jacks
or some bunny hops.

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Or if you want to
work on your core,

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maybe you do some Side Plank.

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Again, if you're really busy

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and that's all the
time you have for today,

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take a second here,
just a quiet moment to

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bow your head to your hands
or your head to your heart.

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And I will pass
the torch onto you.

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Take it away from here.

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Have an awesome day,
rest of the day,

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wherever you are.

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Free Yoga
videos every Wednesday.

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Take good care, everyone.

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I'm gonna
practice some more myself.

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(upbeat music)