- Hey everyone.

Welcome to Yoga With Adriene.
I'm Adriene.

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

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

This is also an 
awesome thing to do

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

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

break or break from studying
to get the juices flowing.

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

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

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

(upbeat music)

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

feet hip width apart or
flush together, you decide.

But just mindful footing here.

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

reaching up towards the sky,
toes pointing forward.

Take a big breath in.

And then exhale, 
release it down.

Interlace the
fingertips behind the tail.

Open your chest and
again lift and lengthen up.

Stretch up through
the crown of the head,

knuckles down towards the earth.

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

Inhale, lift your heart.

Lift your elbows.

Exhale, release.

And opposite arm
on top this time.

Give yourself a big hug.

Inhale, lift your heart,
elbows up.

And then release.

Awesome. Left hand.
Excuse me, allergies.

Left hand to the waistline.

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

side body stretch.

Inhale in.

Exhale, release.

And to the other side.

Deep breathe in as you stretch.
Inhale in.

And exhale, release.

Awesome. Woosh the arms
forward, up and back.

Big breath in.

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

Toes are still
pointing forward here.

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

Inhale, lift up 
to your flat back.

And then exhale, release.

Tuck the chin to the chest,

bend the knees generously,
my friends,

and slowly roll it up,
connecting with your breath.

Making the most of
your time here on the mat.

And then we'll roll it up to

Mountain and loop the
shoulders forward, up and back.

Check in with the neck.

Check in with the pelvis.

Lower back supported here.

Big breath in.

And big breath out.

Awesome.

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

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

mindfulness so if
it's early early morning,

and you haven't
had your coffee yet

or you haven't
had your juice yet,

just take her easy.
Take it nice and slow.

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

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

Find Warrior II,
nice and strong.

I can hear Benji
in the background.

Maybe you have your
kids in the other room.

Maybe there are other distractions

and you're just 
breathing deep knowing that

when you take
this time for yourself,

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

help others.

One more breath here.
You got it.

Then reach the right fingertips
forward, up and back,

Peaceful Warrior.

Inhale, open your heart.

Sink deep into that front knee.

Exhale, 
straighten the front leg.

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

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

Opening up through the chest.

Left fingertips
up towards the sky.

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

Inhale in, remember your neck.

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

Deep breath in.

And then exhale.

We'll slowly
bend that right knee,

pivot everything
down to a nice low lunge.

Deep breath in.

Long breath out.

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

Forward Fold.

Inhale, lift up halfway.

And exhale, down you go.

Repeating the
roll up from before.

Stacking the spine.

And we'll roll
it up to standing.

Awesome, and now same 
thing on the other side.

We're gonna step
the left foot front,

right foot back
come into your Warrior II.

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

video for Warrior II
you can check out.

We breath deep in here.

Sink down low.
Take your time getting into it.

Cultivating a worthy
experience for yourself.

So for me that means,
really just breathing deep and

noticing this body

where it's at today 
or this morning,

whenever you're practicing.

Notice where you're at today.

Kind of holding space 
for yourself here.

Tuck the tailbone
and lift your heart.

And then Peaceful Warrior,

we reach the left fingertips
forward, up and back.

The tendency here is to strain

through that front
leg which might feel good

and you can do that,
but otherwise,

maybe we stay nice 
and bent in the front knee.

Inhale in.

Exhale.

Trikonasana, straighten
through the front leg,

tipping the
right hip point back.

We come to teeter-
totter in our Triangle here.

That back thigh is spiraling in

and out towards
the back of the mat.

If you want more of
a core workout here,

you can resist the urge to

collapse onto your shin
or the earth and hold strong.

Big breaths here.
You got it.

Extension through the neck.

One more big breath in and out.

Awesome. Then soften
through that left knee,

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

Inhale in.

Exhale, 
this time plant the palms,

step the left toes back,
Downward Facing Dog.

We gotta have one juicy
Downward Facing Dog in here.

Stretching out the back body, 
melting the heart.

Work it out here.

And then eventually
come to a place of stillness.

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

the hands back up
towards the toes.

Once again, inhale,

lift to that flat back,
my friends.

And exhale, fold.

And we roll it up.

Rolling all the
way up to standing.

Taking your time.

Pressing into the feet.

Inhale, reach the 
arms up and overhead.

Take your gaze all the way up.

Fill with energy,
with love, with gratitude.

And then you
can use your exhale.

You can move in your own time

to bring the
palms back to the heart.

Just whenever you're ready.

Cool.

If you're practicing 
this in the morning,

maybe you're like,
crack your knuckles,

ready to go.
Take care of business.

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

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

jumping jacks
or some bunny hops.

Or if you want to
work on your core,

maybe you do some Side Plank.

Again, if you're really busy

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

take a second here,
just a quiet moment to

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

And I will pass
the torch onto you.

Take it away from here.

Have an awesome day,
rest of the day,

wherever you are.

Free Yoga
videos every Wednesday.

Take good care, everyone.

I'm gonna
practice some more myself.

(upbeat music)