What's up, everyone? Welcome to Yoga with Adriene. I'm Adriene. Today we have an awesome morning yoga practice
for you. We get a lot of requests for more yummy morning
yoga. People wanting to start their day off right
and connect mind, body, and spirit. So today's practice is all about that. Nice, beautiful practice to start your day. I did wanna mention before we get started
that we actually created an entire seven day morning yoga program based on this big request
for morning yoga and if you're interested in that you might go to yogawithadriene.com/rise
to get more information and just get clued in so that you're the first to know when it's
ready for you. Okay. So for now let's do a nice, big stretch and
hop on our mats for a morning practice. [[00:00:40]]
♪ [music] ♪ [[00:01:00]] Okay. So this morning we're going to begin in a
nice, comfortable seat. You can lift your hips, your bum, up on a
blanket or a block or towel if that feels best for you. Just allowing the legs, the knees to drop
and eventually for the heart to lift, to rise. So take a second to settle in. This moment is the most important moment. Yes, our sun salute is lovely and vital for
the system to get energized for the day, but I feel like this is the moment where you just
give yourself permission to be still, to set intentions for your day. And we'll do that by focusing on the breaths. So take your time getting there. You're just gonna let the video roll on here,
you don't have to pause it. You can take your time, give yourself a little
massage if you need to, any movement that feels good so that you can then find a little
stillness. So we embrace the reality of, basically you
might have animals around you or children. You might be a little strapped for time. So just do your best. Take your time getting to a place of stillness,
and then relish in the stillness. Notice the quality of air in the room, maybe
you notice the sounds. For me, I can hear the birds outside. Soften through your jaw, your lips. And then permission to just close your eyes
and take out the visual of the video for a moment here or maybe for the majority of this
practice. Noticing your breath... noticing your energy. You're sleepy. I'm sleepy. And allowing the hands to just fall wherever
they naturally lie. Then we'll begin to deepen the breath, really
truly seeing if we can deepen that inhalation. Extend it. Make it longer, bigger, fuller. [breathing] And then letting the exhale do the same. [exhaling] Notice if that changes anything in your mood,
your energy. Let's try it again. Deep breath in... and a big breath out. And one more just like that. Inhaling in, big breath... and exhale out
through the mouth if you haven't already. [exhaling] Awesome. Draw the palms together at the heart. Take a quiet, private moment here to set an
intention for your practice or set an intention for your day. This can be one word or it can be a string
of words, a beautiful sentence, something that is positive that will serve you in the
present moment. When you feel like you have your intention,
go ahead and repeat it to yourself honoring the power of word, the power of thought. Now with the palms pressing together at your
heart in prayer position, we'll go ahead and bow the head. Bow the mind intelligence to the heart, to
the body intelligence. And we get a nice, beautiful stretch in the
back of the neck and the back body. Confirm your intention with a big breath in. Consider it already done, already so, as you
exhale out. Stay here. No need to look up for the video. We're just gonna spend a couple more breaths
here. You might draw the shoulder blades together
and down. You might anchor a little bit of weight in
the elbows down. So we're just maximizing each moment with
the breath but with a little bit of consciousness. I also like to call this 'getting your money's
worth'. You basically get the most out or your yoga
by breathing deep and really, really relishing in each stretch. So whatever that means to you, just take a
couple quiet breaths here making the magic happen. And
for me this is also just a sweet moment of prayer, of-- I almost said remembrance. But of surrender. Take one more breath here and then we'll slowly
release palms to the kneecaps. Tuck your chin into your chest. Slowly roll up, up, up. Cool. Head over heart, heart over pelvis here. Draw the shoulders up to the ears. Take a deep breath in, exhale, drop them down. Continue to move, rolling the shoulders up
and back. Big breath, exhale down, and one more time. Awesome. Take a look at your hands. Maybe give them a little massage here, massaging
now to the wrists, maybe the forearms. And we'll take just this awareness of the
hands, the knuckles, the fingers, the wrists, the forearms and bring that awareness with
you into tabletop position. Wrists underneath shoulders, knees directly
underneath the hip points. You know what to do here. Take a moment to really find integrity through
the spine. Make sure that the neck is not collapsing. So chances are you're looking at the video
here, which is great. So when you feel like, "Okay, I know what
we're doing," bring your gaze down straight, maybe just slightly in front and in between
your index fingers. And then let's begin to bring the rest of
the torso with us, so drawing the lower ribs in, navel up. Breathe, breathe, breathe. And make sure you're not locking in the elbows,
so a little softness here. A little buoyancy. Great. Inhale in, on an exhale press into the tops
of the feet. Press into all 10 toes if you can. Just try. And then lift your knees up so we can engage
our center, our core. Hovering table here, hovering cat. Shoulders draw away from the ears. We start to shake, we start to panic, and
use your breath baby. Calm it down. I can hear sirens. [laughing] Which is kinda perfect for this
pose. Your body starts to go, "Oh, shoot." And then we'll slowly release. Awesome. Curl the toes under here and send your sit
bones to your heels. Reach the fingertips forward and this is another
sweet surrender as we melt the heart down. Forehead to the earth, breathing big, full
breaths. Relaxing the shoulders as you stretch, getting
some nice, beautiful stretching in the soles of the feet which is kind of, I think, pertinent
for a good day. You might gently rock the head a little side
to side, massaging the forehead. You might feel a nice release in the heart,
in the shoulder girdle, in the upper back body. So just start to play. Start to notice the mind is going to want
to think of what's next on your agenda and see if you can just kind of use this time
to practice being in the moment. Practice noticing where you're at today. [breathing] Then slowly we'll bring ourselves back up
to that tabletop position. Find your alignment. Find that integrity from the crown of the
head to the tip of the tailbone. So we're not dropping here or collapsing here
but we're finding nice connection. And then we'll open the floodgates whenever
you're ready, using the breath to explore a little, bit of movement in the spine. We call this cat-cow. [breathing] When you get bored, begin to veer off the
railroad tracks shaking the hips a little left to right, coming forward if that feels
good, maybe rotating the ankles. You know, anything and everything here that's
really kind of slow and mindful to just kind of wake up the body. Say hello to your joints. Not those kind of joints, these. Just kidding. That might have been inappropriate, sorry. And then whenever you're ready we'll walk
it to downward dog. But nice and slow, so with the same mindfulness
of waking up the body. No pressing, no yoga robots here, no pushing. Just easing into it. So what that looks like is entirely up to
you. Stick with your breath. Keep the knees bent. We'll go for a nice slow walk toward the front
edge of your mat. You got it. Toes pointing forward, lots of space between
the feet here. Hello. Good morning. And then we'll release over, grab the elbows,
feel that nice, beautiful stretch in the legs. Beautiful stretch in the back body. Big breaths. Life is good. Then release the fingertips down and on an
inhale we'll slowly lift up to a nice flat back position, kind of recreating where we
were in that hovering table or that tabletop position. Big breath in and soft knees as you forward
fold down. Bring the feet together and slowly with the
knees bent, soles of the feet really connected to the earth. We're gonna slowly roll it up. So nice soft knees as you press into the earth. Maybe taking a moment here to loop the shoulders,
draw circles with the nose, anything and everything that feels good. So you can fix your drawers, kind of get all
the wiggles out, all the little movement so that then... You know, maybe it's a big just organic good
morning stretch... So that then we can come to a place, a moment
here, of stillness. A place where we can just find a moment of
stillness. Remember your intention and begin to deepen
your breath even more. Maybe it's an ujjayi breath here. Maybe it's just continuing to return to that
big inhale and that big release out. Now we'll begin to marry the movement with
that breath by inhaling, reaching the fingertips all the way up and overhead, stretching through
the side body. Take your right hand. Grab your left wrist and begin to stretch
through the left side. Inhale to center, big breath in, exhale to
the other side. Inhale to center. Exhale, bend your knees, bend your elbows
and take it all the way back down. Inhale halfway, lift your aversion and exhale. Bow. Step the right foot back and begin to stretch
the legs. Lower the right knee, maybe rock a little
back and forth stretching through the hamstrings, stretching through the foot, stretching through
the groin. Sorry. Beautiful. Then we'll lift the right knee up, nice low
lunge here. As you loop the shoulders inhale. Let the heart radiate forward. Then plant the palms. Take your time. Slide the left toes back to plank. We're gonna pedal it out here nice and strong. Big breath in, big breath out. Then send the hips up and back, downward-facing
dog. Melt the heart back. Press into all 10 knuckles. And then we'll step the right foot up into
the lunge. Same thing here, nice.. Just beautiful, slow check-in with the legs. So lower the back knee... And take your time, noticing where you're
sore, where you're tight. And then eventually we'll lift that back knee
up maybe. Maybe keep it lowered. And we'll loop the shoulders, let the heart
radiate forward. Big breath in... and again planting the palm,
sliding the right toes back this time to a strong plank. Feel free to lower the knees here. Gonna take a couple breaths here in and out,
in and out. Really pressing away from your yoga mat, drawing
your navel in and out. Find that uti and abunda. So wherever you are, make sure you're breathing
full breaths. Then together we'll slowly hug the elbows
into the side body. Send the gaze forward, so find a nice, long
neck, and lower all the way down to your belly. Take a rest. [breathing] Align your ankles and your toes with your
hip points, pressing your foundation and then slowly inhale. Lift up, nice baby cobra. Palms underneath the shoulders but really
we're trying to bring some integrity into the spine. So you might even just lift your hands for
a second. Make sure you're not cranking up into this
cobra shape prematurely. Keep it soft and easy here. Maybe even find a little sway... And then we'll curl the toes under. Lift the kneecaps up. So lift the kneecaps, reach your heels towards
the back edge of your mat, draw your navel up, and press into plank. Big breath in... big breath out, downward-facing
dog. Awesome, everyone. Pedal it out here if it feels good and then
find a moment of stillness pressing into all 10 knuckles, melting your heart back. No need to straighten the legs. If you wanna keep them bent as you stretch
it out. It is nice in the morning to give yourself
that space. Awesome. And then we'll repeat that slow walk up towards
the front edge. Take your time. Keep breathing. And when you're ready inhale halfway, lift,
flat back position. Long, beautiful neck. Exhale, bow. Inhale, sweep the fingertips left to right,
slowly roll it up. This time fingertips are reaching all the
way up towards the sky. And then on an exhale hands back to your heart. Awesome. Lift your sternum to your thumbs. Let your tailbone grow heavy here and remember
your intention. Cool. So we'll drop the hands to the waistline here
and we're gonna kind of turn on our maps... Maps? Metaphor. Turn on our mats so that we can come to a
nice wide stance. No need t rush getting here, so if you need
to move your mat or get situated so you can see the video please do. We're gonna draw energy up from the arches
of the feet .Turn the two big toes in just slightly and there's a tendency... We're just kind of built this way, to go wider
than we need to like we're doing the splits or something. So just make sure you have a nice, stable
stance. Doesn't have to be too wide. Firm body lifts up, back body grounds down. Tuck your pelvis. Kind of a superhero pose here, a power pose. Great to start the day. Lift up from your armpit chest. If you're not too sweaty, you might even take
your thumbs to this area and give yourself a nice, big lift, a nice, big stretch. And keep that lifted. Hands come back to the waistline. Notice if you're locking through the knees
or if there's a little bit of awareness there through all the muscles. Big breath in... On an exhale, we'll keep a flat back as we
come just halfway. Again, just recalling that flat back position,
that tabletop. Imagine placing a little teacup on the back
of your neck here. Inhale in. Exhale, continue the journey all the way down,
wide-legged forward fold. Adjust the feet as needed. Palms can come to the mat. This will look and feel a little different
for everyone based on where you're at in your physical yoga journey so just take good care. Maybe you're here. Maybe you have a block. Maybe you have even a chair or something nearby
that you can lift the earth up to you. Maybe you are able to walk the palms back
and in line with the arches of the feet. Breathe, breathe, breathe. Maybe you're able to bring the crown of your
head to the mat. Hug the elbows in if you're here. Keep nice right angles. Stay aware of the shoulders. We have lots of options for wide-legged forward
fold. Super awesome, really really great yoga pose
to wake up the body. Find your breath. If you have a headstand practice and you wanna
come into a little tripod here you might, but only if you know that you are safe and
ready. Press into all four corners of the feet. Don't forget about your energetic body here
everyone. Big breath in... and use your big breath out
to begin to unravel. Right hand comes to the center line, just
gonna take a little twist here as we inhale. Left fingertips reach up towards the sky like
we're pulling back a little bow and arrow here. Reach, reach, reach. Breathe into your belly. Draw your shoulders away from your ears. And then we'll exhale, release and switch. One more time to the other side. Again, energetic bodies. We're not collapsing into our foundation or
letting this extended arm grow limp, but we're pressing away from our yoga mat, away from
the earth. Reaching, reaching energy through the right
fingertips. Inhale in. Exhale, release. This is the awareness practice that's gonna
make your day freakin' awesome. Okay, from here I'm gonna heel-toe, heel-toe
the feet in and then I'm gonna allow my bum to release down to the earth. Lots of crazy things happen here. The heels might wanna come up and we're gonna
go ahead and let them. You might come into a nice low squat. Wherever you are, just take one more breath
here. You're not gonna be here long. Awesome. And then we'll release, coming to seated,
sending the legs out long. So we want a nice, healthy, strong back for
our day, one with strength and awareness so we can maybe maintain proper posture throughout
the day. So the stretching is good but we also wanna
engage the core. So I'm not trying to be mean, but I'm thinking
about your posture and everyone always wants to work on their core anyway. So no complaining. Loop the shoulders. Bring your hands to the backs of the thighs. We'll keep this fun and pain-free. Actually that felt good on my sacrum. You might just rock a little back and forth
and then we'll lift the shins parallel to the ceiling. We might just stay here or you might reach
the fingertips forward. Inhale in. Find a big breath out. Don't forget to breathe. Then we'll bring the palms together at the
heart. Again, we could just be here. Others will bring the palms together at the
heart and we're gonna extend the right leg out long. Keep a brightness in the feet. Keep the heart lifted, everyone. So a variation is to keep the hands on the
legs and be here or here. We'll switch right knee in, left leg out...
and switch. Keep moving as if you're pressing an imaginary...
something away. Great teacher. [chuckling] Just kidding. Great. Do one more on each side. Woo, yes. And then we'll bring the hands to the thighs
and we'll begin to roll it down for yogi bicycles. So you can take a second here to hug the knees
into the chest if you need to. We'll interlace the fingertips behind the
head when you're ready. Inhale in, extend your elbows left to right. So open up through the chest and then we'll
lift the shins up. Scoop the tailbone up so lower back is nice
and flush with the mat. And here we go, right leg goes out. This time we kiss elbow to left knee. And then we move smoothly through center so
no need to get hard and crunched. Keep it soft and easy and then take it to
the right. Smooth move through center and take it to
the left. Press into your right heel smoothly through
center. The reason I say that is we're used to like
[grunting] "Gotta get the most out of this!" And I feel like you dissipate all your energy
and the muscles just get this jolt instead of this encouraging tone. Anyway, hopefully you're still moving smoothly
through your yogi bicycles. Let's do one more on each side. You're doing awesome. Way to stick with it. Bring on the heat. And then we'll release. Awesome. Hug the knees to the chest. Big breath in, and on an exhale soles of the
feet come to the mat onto the outer edge here. So walk them all the way out. Allow the knees to fall together. Inhale. Reach the arms up and overhead, full body
stretch. And exhale, slowly lower them down. Repeat. Inhale, reach up. Close your eyes. Notice what's going on in your shoulder blades
here and exhale down. One more time. [breathing] Awesome. Palms come to the earth. We walk the heels in line with the hip points
for a bridge pose. Inhale, press into your foundation. Scoop the tailbone up and whenever you're
ready exhale. Slowly begin to lift. Interlace the fingertips behind if that feels
good. Walk the shoulder blades together. Open up through the front body. Big breath in... and exhale. Release, nice, slow journey down. Awesome. Cross the right ankle over the left. Grab the outer edges of the feet, might wanna
rock a little side to side here. You might choose to do a little happy baby
pose here or a... Plow pose, sorry. Shoulder stand, anything like that. Maybe some circles of the sacrum. So take a second to fulfill whatever you'd
like here in the body and then we'll meet by rocking and rolling all the way up to seated. Take your time, though. So doing a little rise and shine freestyle
moment here. I feel like it's important. And when you're ready we'll meet back in sukhasana
with crazy hair. And really, actually you can come to any comfortable
seated posture of your choice. So if you're comfortable being on your knees,
that's great. If you have a chair or bench nearby and you
wanna sit, head there. The goal is to inspire you to get into a comfortable
seat where you might want to sit maybe a little bit longer beyond this video. Maybe do a little meditation. But if you have to boogie which sometimes
we do, a lot of times we do, I wish you the best. I hope you have a beautiful day. Thank you for sharing your time and your practice
with me. We take a couple big, full breaths in together
with the hands drawn together at the heart just connecting to the big picture. Remembering to take the nutrients of our practice
and our intentions with us on into the day. And we'll seal the deal by once again bowing
the head to the heart, bowing to ourselves and to one another. Thank you so much. Namaste. ♪ [music playing] ♪
