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- Hello everyone,
welcome to Yoga With Adriene.

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Thank you for being here.

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Per your request,
we have a short wake up video.

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And I'm delighted because this
isn't just mindless stretching.

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This is something to kind of

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wake up the spirit
and the emotional side,

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mental side, too, 
not just our muscles.

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

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(upbeat music)

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Alright, come on
down to the ground.

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We're gonna actually start

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in a cross-legged seat
in the middle of the mat.

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Just bring the
palms to the knees,

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sit up nice and tall,

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take a deep breath in and
lift your chest up towards the sky.

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Gently lift your
chin and your nose.

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Careful not to crunch
in the back of the neck.

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And then round
through the spine.

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Breathe out,
draw the chin to the chest.

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Just catch a little
weight in the palms here.

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And again, inhale, lifting the
chest, sitting up nice and tall.

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And then exhale,
rounding through the spine,

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chin to chest.

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Pressing the palms
into the kneecaps, or pulling.

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Just want to get a
little bit of traction there.

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One more time, inhale, lift.

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And exhale, round.

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Good, now inhale,
come to center.

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Let's bring the palms
together in Anjuli Mudra.

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Can close your eyes here.

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Or soften your gaze.

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Take a deep, deep, deep,

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deepest breath you've
taken all morning, all day, in.

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And this time as you exhale,
slow everything down.

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Drop the shoulders.

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See if you can
extend your exhale.

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And again, inhale in deeply.

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And exhale,
extending that exhalation,

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making it
longer than the inhale.

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One more time, just a nice,
full, conscious breath.

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Waking up our spirit,
that connection

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to spirit with the breath.

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And exhale, long and slow.

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Great, if you like, you can
set a little intention here.

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Maybe it's just one
word or it's a sentence.

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And just trust, maybe the 
first thing that came up,

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maybe trust that that's it.

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Great, bat the eyelashes open.

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We're gonna start
to rub the palms.

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Benji has come
front and center now.

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(laughs) Benji, you 
wanna come over here?

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Come here!
Go lay down over here.

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Rub the palms together,
start to deepen your breath.

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And then when you're ready,

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we're gonna come
forward onto all fours.

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Curl the toes under and

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slowly peel the hips up
to a Downward Facing Dog.

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Now let this be a fluid dog.

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(laughs) So bend at the knees,

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shift your weight from
left to right in the shoulders,

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feel a stretch
in that side body.

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You can nod the
head a little yes.

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And then slowly, no.

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Deep breath in.

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And as you exhale,

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walk the hands all the way up
to the front edge of the mat,

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feet hip width apart.

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Let the weight of
your head hang over,

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bend your knees slightly
or maybe generously here

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depending on how you're
feeling in your low back.

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This time as you inhale,
see if you can listen to the

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sound of your
breath as you breathe in.

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And listen to the sound of
your breath as you breathe out.

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Ground through all
four corners of the feet.

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Slowly start to
roll up with bent knees,

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stacking the spine
one vertebra at a time.

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You're gonna roll up
to standing, Mountain Pose.

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Loop the shoulders 
forward, up and back.

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Stand up nice and tall.

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Take a deep breath in as you

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lengthen through
the crown of the head.

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Then you're just
gonna go right back down,

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starting with the
chin to the chest.

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A slow roll down of the spine,

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and see if you can really

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articulate through 
the vertebra here.

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And then 
eventually we'll release,

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come all the way back
down to your Forward Fold.

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Lovely, from here, walk the
feet a little closer together,

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then step your right foot back

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and lower your
right knee to the ground.

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Beautiful, from here,
palms come together,

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Anjuli Mudra once again,
we inhale in.

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Exhale, relax the shoulders,
breathe here.

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Whoa, find your core.
(laughs) Inhale in again.

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Exhale, you're gonna
straighten your front leg,

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but keep your front foot
on the ground if you can.

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Breathing in here, feeling that
deep stretch in the right quad.

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If you're not feeling it,

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lengthen your tailbone down

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towards the
ground just a little bit.

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Good, inhale in.

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Exhale, come all the
way back into your lunge.

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We're gonna come to
Downward Facing Dog.

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You're gonna bump
the hips to the left

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and then take your gaze and
look towards your left hip.

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Press into your right palm
and then switch to the other side,

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bump the hips to the right,
turn to look towards your

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right hip and press
into your left palm.

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Great, bring it back to center.

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Palms press into the earth,

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curl the toes under and we
lift the hips up high and back,

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Downward Facing Dog.

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From here we step the
right foot up into the lunge,

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lower the left knee.

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Gather that
connection to your core,

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inner thighs squeeze in 
towards the midline,

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and we rise up,
palms together, Anjuli Mudra.

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Keep the front knee bent here
at first as we lift the chest,

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find length in the spine,

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feel that stretch 
through the psoas here,

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hip flexor.

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Nice, and then slow and steady,
keep that core connection,

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you're gonna slowly just
lift up through the heart

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and straighten that front leg.

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Try to press down through
your right big toe mound.

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Feel this
connection to your quad.

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Turn that left glute on.

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And just notice if 
your hips feel like they're

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in two different 
planes of space here.

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Pull the right hip crease back

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and lengthen the tailbone
down to level it out just a bit.

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Ooh, alright, inhale in.

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Exhale, come forward.

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Plant the palms,
and we'll come to all fours.

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From here, you're gonna
walk the knees together.

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Lift the ankles up and you
can cross them if you like,

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or not, just squeeze
the arches together.

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Inhale in, look forward.

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Exhale, you're gonna 
bend the elbows halfway,

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and then press
back up, just three of these.

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Nice and slow with control.
Focus on the quality.

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A little half push-up.

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Half-half push-up.

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And last one.

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Beautiful.
On your next one,

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come all the way 
down to the ground.

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Press the tops of
the feet into the earth.

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Inhale, reach the
fingertips forward.

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Exhale, send them back.

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Heart is lifted, shoulders
are lifted, gaze is down.

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Inhale to reach forward.

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Exhale to send it back.

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Press into the pubic bone.

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One more time,
inhale to reach forward.

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Exhale to send it back.

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Now bring the hands
underneath the shoulders.

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Squeeze the
elbows in the side body.

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Inhale, lift the
chest up for Cobra.

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Exhale, release everything down.

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Great, from here
press back up to all fours.

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And your choice,
you can walk the knees together

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or keep them wide
for Child's Pose.

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So, Balasana or
Extended Child's Pose.

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Round the shoulders in.

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Connect back to your intention
and the sound of your breath.

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Inhaling, feeling the expansion

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of that breath in internally.

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And exhaling, feeling that

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ability to soften as 
well and surrender.

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Couple more
breaths just like that.

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And then slowly roll it up.

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And if your knees are not
wide here in Extended Child's Pose,

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go ahead and widen them now.

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We're gonna bring
the palms forward,

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but with the
fingertips facing inward.

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So kind of like Lion's Pose,

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but we're coming
up onto all fours.

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Great, and then 
we're just gonna take it in

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some gentle circles one way,
and then the other.

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And as you do this
move gently and sweetly,

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don't press or force anything.

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Reverse the circle
if you haven't already.

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And then we'll release that.

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Palms come back to the mat,
fingertips forward.

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Walk the knees
underneath the hips,

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curl the toes under,

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and send the hips
up high and back,

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Downward Facing Dog once again.

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Inhale in.

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Lift both heels.

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Come up onto the tippy-tip toes.

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Exhale, drop the heels
slowly and with control.

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Almost like you're reaching

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rather than just dropping
and letting gravity do the work.

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Again, inhale, lift up 
as high as you can go.

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Exhale, reach down and back.

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Inhale, lift up.

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And exhale, reach down and back.

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Awesome.

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Slowly lower the knees,
back to the mat.

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Cross the
ankles once again here.

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And we're gonna slide back

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through to our cross-legged
seat where we began.

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Take a twist to the left,

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right hand comes
to the left palm.

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Sit up nice and tall,
breathe in.

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Breathe out.

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And then a twist to the right.

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Lengthening through the spine,
breathe in deeply.

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And breathe out.

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Great, then sit up nice
and tall, come back to center.

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We're gonna end 
with a little energizing

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breath pattern.

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So you're gonna bring your

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fingertips to
your shoulders here,

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sit up nice and tall.

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I've said that a million times,
but sit up tall.

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So if you're tired,
we tend to collapse,

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so we can start to use these
practices to slowly find that

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posture that I know we
all desire to maintain.

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Alright, hug the low
ribs in for a little support.

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And for just 20 seconds here,

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we're gonna start a
little movement left to right.

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Find what feels good,
pace-wise, rhythm-wise.

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And find what feels
good with your breath.

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Maybe it's short and sharp.

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Maybe it's long and smooth.

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Hopefully by now
you're in a groove.

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Keep both sits bones
rooted to the mat for

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five,

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four,

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three, whoo.

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Two, and one.

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Release the arms, reach all
the way up towards the sky.

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Palms come together and
slide down into home base.

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Anjali Mudra.

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You can close your eyes here.

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Just notice how you feel.

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Thank you so much for sharing

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your valuable time and energy
with me and with this community.

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I hope you have an
amazing rest of your day.

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Namaste.

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(upbeat music)