WEBVTT

00:00:00.267 --> 00:00:02.436
- Hey everyone.
Welcome to Yoga With Adriene.

00:00:02.436 --> 00:00:04.605
My name is Adriene, duh.

00:00:04.605 --> 00:00:06.540
And I am in the 
most beautiful...

00:00:06.540 --> 00:00:08.375
♪ Place on earth ♪

00:00:08.375 --> 00:00:11.578
And it's early, and I'm not
hungover, and I feel great.

00:00:11.578 --> 00:00:14.181
I was just saying I feel like

00:00:14.181 --> 00:00:18.151
I'm at a really nice natural spa

00:00:18.151 --> 00:00:20.754
called Mother Earth,
in Washington.

00:00:20.754 --> 00:00:22.890
This is gonna be a long intro,
I can tell already.

00:00:22.890 --> 00:00:25.325
I'm here on Anderson 
Island and I just woke up.

00:00:25.325 --> 00:00:28.595
And I have the privilege 
of being around such beauty.

00:00:28.595 --> 00:00:30.430
So I came out here to 
shoot a little video for you.

00:00:30.430 --> 00:00:32.666
This is something you can do,
in the morning

00:00:32.666 --> 00:00:34.701
in particular, that 
will wake up the body.

00:00:34.701 --> 00:00:36.537
It's quick, it's fast,
it's really about

00:00:36.537 --> 00:00:38.939
just connecting 
the breath to the body.

00:00:38.939 --> 00:00:40.407
Letting the mind be at ease.

00:00:40.407 --> 00:00:43.210
And, you know, 
finding what feels good.

00:00:43.210 --> 00:00:44.678
So hop on the mat,
pull out a towel,

00:00:44.678 --> 00:00:48.044
just pad your knees a little 
bit, and let's get movin'.

00:00:48.044 --> 00:00:51.519
(upbeat music)

00:01:08.635 --> 00:01:09.970
Okay, so we're gonna begin

00:01:09.970 --> 00:01:11.872
on all fours here.
(calm music)

00:01:11.872 --> 00:01:13.407
Pressing up and 
out of the palms,

00:01:13.407 --> 00:01:15.542
even pressing into 
the tops of the feet.

00:01:17.010 --> 00:01:20.514
And then a little 
Cat-Cow to get it going here.

00:01:20.514 --> 00:01:23.183
Inhale, heart radiates forward.

00:01:24.084 --> 00:01:26.787
On the exhale 
I begin at the tailbone,

00:01:26.787 --> 00:01:29.089
start at the tailbone,
travel up the spine

00:01:29.089 --> 00:01:31.825
until the crown of 
the head has to release.

00:01:31.825 --> 00:01:33.493
Find a little 
bit of movement here,

00:01:33.493 --> 00:01:35.529
your own self-expression.

00:01:36.563 --> 00:01:39.066
Find what feels 
good as we inhale,

00:01:39.066 --> 00:01:42.035
dropping the belly, heart lifts.

00:01:42.035 --> 00:01:45.072
Exhale, again traveling 
up and down the spine.

00:01:46.306 --> 00:01:47.407
Little variation here,

00:01:47.407 --> 00:01:48.775
I'm gonna bring the 
two big toes together,

00:01:48.775 --> 00:01:50.577
widen the knees 
as wide as the mat.

00:01:50.577 --> 00:01:52.045
Inhale, look forward.

00:01:52.045 --> 00:01:54.214
Exhale, take it around.

00:01:54.214 --> 00:01:55.782
So we're moving 
in a circle here.

00:01:55.782 --> 00:01:57.017
Inhaling, come forward.

00:01:57.017 --> 00:01:59.586
Exhale, around and back.

00:01:59.586 --> 00:02:00.721
Then reverse your circle.

00:02:00.721 --> 00:02:02.756
Inhale, forward.

00:02:02.756 --> 00:02:05.592
Exhale, through a little 
Extended Child's Pose there.

00:02:06.660 --> 00:02:07.594
Then I'll come back up.

00:02:07.594 --> 00:02:10.564
Walk the knees 
underneath the hip points.

00:02:10.564 --> 00:02:13.667
And send it up, 
Downward Facing Dog.

00:02:13.667 --> 00:02:15.869
Curling the toes under, 
lifting the sit bones high.

00:02:15.869 --> 00:02:18.672
Notice I'm bending my 
knees quite generously here.

00:02:18.672 --> 00:02:20.674
Pressing up and 
out of the palms.

00:02:21.708 --> 00:02:23.087
Pedaling the feet.

00:02:24.344 --> 00:02:26.446
Again, finding your 
own self-expression here.

00:02:26.446 --> 00:02:29.316
Shining a little 
light into the dark places

00:02:29.316 --> 00:02:31.885
as we get the body moving here.

00:02:31.885 --> 00:02:33.487
Then slowly I'll go for a walk

00:02:33.487 --> 00:02:35.288
towards the 
front edge of the mat.

00:02:35.288 --> 00:02:38.025
And land feet hip-width apart.

00:02:38.025 --> 00:02:40.427
Uttanasana, Forward Fold.

00:02:40.427 --> 00:02:42.662
Grab the elbows, 
rock a little side to side.

00:02:42.662 --> 00:02:45.465
Bend the knees generously,
tuck your chin into your chest,

00:02:45.465 --> 00:02:47.100
and slowly roll it up.

00:02:47.100 --> 00:02:48.805
Notice I'm wiggling 
my fingers here,

00:02:48.805 --> 00:02:51.104
just keeping it nice and loose.

00:02:51.104 --> 00:02:53.507
Inhale, reach up.

00:02:53.507 --> 00:02:56.009
And exhale, diving forward.

00:02:56.009 --> 00:02:58.145
Belly to the tops of the thighs.

00:02:58.145 --> 00:03:00.313
Slowly roll it up.

00:03:00.313 --> 00:03:02.315
Reach it up, big breath.

00:03:03.950 --> 00:03:07.220
And exhale, belly to 
the tops of the thighs.

00:03:09.056 --> 00:03:11.691
Now we roll up to Tadasana.

00:03:11.691 --> 00:03:14.795
Inhale, palms kiss 
together up overhead.

00:03:14.795 --> 00:03:18.632
And exhale, again, belly 
to the tops of the thighs.

00:03:18.632 --> 00:03:19.466
Letting go.

00:03:19.466 --> 00:03:21.902
This time we inhale, 
lift to flat back position.

00:03:21.902 --> 00:03:23.904
Exhale, soften and bow.

00:03:23.904 --> 00:03:26.506
Stepping the right foot back,
Runner's Lunge.

00:03:27.974 --> 00:03:30.343
So again, we're not 
really making the goal here

00:03:30.343 --> 00:03:31.912
to have the perfect asana,

00:03:31.912 --> 00:03:34.548
but to move with the 
breath and wake up the body.

00:03:34.548 --> 00:03:36.416
We step the left foot back.

00:03:36.416 --> 00:03:37.651
Downward Facing Dog.

00:03:37.651 --> 00:03:38.902
Pedaling the feet,

00:03:38.902 --> 00:03:41.211
finding your own
self-expression.

00:03:41.211 --> 00:03:44.324
And shifting our weight 
forward, Plank position.

00:03:44.324 --> 00:03:47.360
Rocking a little front to back.

00:03:47.360 --> 00:03:49.996
Spiking the heels back 
and then lowering the knees

00:03:49.996 --> 00:03:52.966
as we slowly lower down 
all the way to the belly.

00:03:52.966 --> 00:03:55.235
Cobra.
Inhale, lift up.

00:03:55.235 --> 00:03:57.304
Tagging a little 
weight in the elbows there.

00:03:57.304 --> 00:03:58.972
Checking in with the neck.

00:03:58.972 --> 00:04:01.174
Curl the toes under,
draw your navel in,

00:04:01.174 --> 00:04:03.443
and lift it up, 
Downward Facing Dog.

00:04:03.443 --> 00:04:05.821
Pedal the feet.
Work it out, my friends.

00:04:06.880 --> 00:04:09.049
Step the right foot up,
Runner's Lunge.

00:04:10.550 --> 00:04:12.752
Breathe in, pull that 
right hip crease back.

00:04:12.752 --> 00:04:14.154
And then 
stepping the back foot up

00:04:14.154 --> 00:04:15.755
to meet the front, Forward Fold.

00:04:17.624 --> 00:04:20.093
Inhale, we lift to 
flat back position.

00:04:21.495 --> 00:04:23.096
Exhale, soften and bow.

00:04:23.096 --> 00:04:26.166
On your next breath 
reach it all the way up.

00:04:26.166 --> 00:04:27.434
Fingertips kiss together.

00:04:27.434 --> 00:04:29.035
And we exhale back at the heart.

00:04:29.035 --> 00:04:31.071
Again, inhale, we reach it up.

00:04:32.272 --> 00:04:34.474
Soft knees as we bow forward.

00:04:36.309 --> 00:04:38.411
Inhale, flat back.

00:04:38.411 --> 00:04:41.615
Exhale, we step 
the left foot back now.

00:04:44.551 --> 00:04:46.286
Breathe. Notice 
I'm opening my mouth,

00:04:46.286 --> 00:04:47.621
just checking 
with the jaw there.

00:04:47.621 --> 00:04:49.089
I step the right foot back.

00:04:49.089 --> 00:04:51.224
Downward Facing Dog.

00:04:51.224 --> 00:04:53.994
Shoulders are 
externally rotating here,

00:04:53.994 --> 00:04:55.640
away from the ears.

00:04:58.131 --> 00:05:00.500
Getting my groove on here,
checking out my hands.

00:05:00.500 --> 00:05:03.537
And then inhale up 
and over into Plank.

00:05:03.537 --> 00:05:06.473
Slowly we shift forward,
hug the elbows in.

00:05:06.473 --> 00:05:08.375
Chaturanga or Upward Facing Dog

00:05:08.375 --> 00:05:10.544
or any version of 
vinyasa of your choice here.

00:05:10.544 --> 00:05:13.647
You can lower down 
to the belly, Cobra.

00:05:13.647 --> 00:05:14.814
And then when 
you feel satisfied,

00:05:14.814 --> 00:05:17.117
send it back, Down Dog.

00:05:17.117 --> 00:05:19.085
Left foot steps up.

00:05:19.085 --> 00:05:21.121
So we're moving through 
our Sun Salutation here.

00:05:21.121 --> 00:05:22.522
We have a video for Sun Salute,

00:05:22.522 --> 00:05:25.625
you can check that out 
for a more detailed version.

00:05:25.625 --> 00:05:26.760
Forward Fold.

00:05:27.627 --> 00:05:29.896
Inhale, flat back, long spine.

00:05:29.896 --> 00:05:30.931
Exhale, bow.

00:05:30.931 --> 00:05:33.066
Reach it up with a breath in.

00:05:34.334 --> 00:05:35.936
Exhale, back to the heart.

00:05:35.936 --> 00:05:37.470
Beautiful.

00:05:37.470 --> 00:05:40.607
Here I am, 
I'm making a fool of myself.

00:05:40.607 --> 00:05:42.642
Just so excited 
about my surroundings.

00:05:42.642 --> 00:05:44.611
(laughing)

00:05:44.611 --> 00:05:45.612
Okay, here we go.

00:05:45.612 --> 00:05:48.848
Shifting into a Mountain Pose,

00:05:48.848 --> 00:05:51.284
prepping for Tree.

00:05:52.352 --> 00:05:54.654
I slowly shift my 
weight over to the left leg

00:05:54.654 --> 00:05:56.823
and reach the right foot up.

00:05:56.823 --> 00:05:58.625
Now you might not 
bring the right heel

00:05:58.625 --> 00:06:01.828
all the way up to the center.

00:06:01.828 --> 00:06:04.364
Find a place that's 
anywhere on that leg,

00:06:04.364 --> 00:06:05.748
just not on the knee.

00:06:08.335 --> 00:06:11.071
Find that dual action,
pressing down through the earth

00:06:11.071 --> 00:06:12.172
as we lift up through the heart,

00:06:12.172 --> 00:06:13.540
lift up through the crown.

00:06:13.540 --> 00:06:15.976
Notice this drop in 
the shoulders there.

00:06:16.810 --> 00:06:20.981
Fingertips move, shoulders
drawing away from the ears.

00:06:20.981 --> 00:06:22.415
Had to do a little Tree Pose

00:06:22.415 --> 00:06:24.985
amongst all the beautiful trees.

00:06:24.985 --> 00:06:25.819
Breathe.

00:06:25.819 --> 00:06:28.021
Draw you navel in,
find your center.

00:06:28.021 --> 00:06:31.725
And then slowly 
release the fingertips down.

00:06:31.725 --> 00:06:33.526
Interlace them behind your back,

00:06:33.526 --> 00:06:35.262
behind your tail, 
your sacrum there.

00:06:35.262 --> 00:06:37.897
Open your heart, lift your 
chin slightly, breathe in.

00:06:39.699 --> 00:06:41.768
And then gently we release.

00:06:41.768 --> 00:06:43.036
Same thing on the other side.

00:06:43.036 --> 00:06:45.221
Find that opposition 
as we ground

00:06:45.221 --> 00:06:48.408
through that standing leg.

00:06:48.408 --> 00:06:50.132
And lift through the heart.

00:06:52.879 --> 00:06:56.216
My standing leg is 
pushing back into that foot.

00:06:56.216 --> 00:06:58.318
Everything meeting 
in the midline here.

00:07:00.420 --> 00:07:02.489
I can stay palms 
together at the heart.

00:07:03.757 --> 00:07:05.625
Or I can reach 
them up towards the sky

00:07:05.625 --> 00:07:07.394
with a nice deep breath in.

00:07:08.361 --> 00:07:10.664
I'm doing a lot of 
wrist rotations here

00:07:10.664 --> 00:07:14.234
just to kind of encourage you
to find your own movement,

00:07:14.234 --> 00:07:17.030
find a little sway, 
a little self-expression.

00:07:19.990 --> 00:07:22.742
I'll reach behind, interlace
fingertips behind the back.

00:07:22.742 --> 00:07:25.512
Again, open the heart,
open the chest.

00:07:25.512 --> 00:07:27.447
Press strong into the legs.

00:07:29.349 --> 00:07:31.484
And then release gently,
back to standing.

00:07:31.484 --> 00:07:33.119
Inhale, reach it up.

00:07:33.119 --> 00:07:35.522
Exhale, back to the heart.

00:07:35.522 --> 00:07:37.257
Inhale, full breath.

00:07:37.257 --> 00:07:39.159
Exhale, diving forward.

00:07:39.159 --> 00:07:40.260
Last time we inhale.

00:07:40.260 --> 00:07:42.327
Lift to flat back position. 
Smile.

00:07:43.396 --> 00:07:45.231
And then slowly we'll transition

00:07:46.099 --> 00:07:48.468
to a nice 
comfortable seated posture.

00:07:50.570 --> 00:07:51.938
Soles of the feet on the mat.

00:07:51.938 --> 00:07:52.939
Fingertips behind.

00:07:52.939 --> 00:07:55.041
Going into a 
Half Boat Pose here.

00:07:55.041 --> 00:07:56.609
Boat variation.

00:07:58.678 --> 00:08:00.680
Inhale, reach it up.

00:08:00.680 --> 00:08:02.248
Find a little bit of movement.

00:08:04.807 --> 00:08:06.619
So it doesn't really 
matter what we're doing here,

00:08:06.619 --> 00:08:09.222
but how we do it, 
kind of how we approach it.

00:08:09.222 --> 00:08:11.925
I'm drawing my 
navel into my spine.

00:08:11.925 --> 00:08:12.826
Then I gently release.

00:08:12.826 --> 00:08:15.495
Soles of the feet come 
together for Baddha Konasana.

00:08:15.495 --> 00:08:17.397
Inhale, draw the 
chin into the chest.

00:08:17.397 --> 00:08:18.898
Roll it up.

00:08:18.898 --> 00:08:20.433
Open heart.

00:08:20.433 --> 00:08:23.169
As I slowly melt it forward.

00:08:23.169 --> 00:08:25.372
Keeping a nice flat back here

00:08:26.673 --> 00:08:27.974
for as long as possible.

00:08:28.842 --> 00:08:30.610
And then when I feel 
like I've reached my edge

00:08:30.610 --> 00:08:32.112
I'll let it round forward,

00:08:32.112 --> 00:08:34.481
letting the weight 
of the head drop down.

00:08:35.448 --> 00:08:38.818
As I breathe, nice, full, sweet,
deep breaths into the back.

00:08:40.720 --> 00:08:41.705
Roll it up.

00:08:42.856 --> 00:08:44.099
Wiggle it out.

00:08:46.259 --> 00:08:49.796
Shifting now to flat 
back all the way down.

00:08:49.796 --> 00:08:53.299
I breathe into my belly here.
I extend my legs out.

00:08:53.299 --> 00:08:56.036
Arms to the side,
palms faced up.

00:08:56.036 --> 00:08:57.937
Take a deep breath in, smile.

00:08:57.937 --> 00:09:00.940
Nice full breath of 
gratitude for yourself.

00:09:00.940 --> 00:09:03.309
For showing up on the 
mat today to do the work.

00:09:11.317 --> 00:09:14.387
Hey everyone, okay so 
that was our sequence.

00:09:14.387 --> 00:09:17.056
And I'm very 
distracted right now because,

00:09:17.056 --> 00:09:19.526
in a good way, 
good distractions.

00:09:19.526 --> 00:09:21.361
Talk about yoga 
because we're like,

00:09:21.361 --> 00:09:25.231
what is this 
weird thing in the lake?

00:09:25.231 --> 00:09:27.300
That's not a lake 
but it feels like it.

00:09:27.300 --> 00:09:28.735
It's a seal.

00:09:28.735 --> 00:09:30.269
It's a seal, y'all.

00:09:31.237 --> 00:09:34.441
It is a... I wanna like 
use 10 expletives right now.

00:09:34.441 --> 00:09:36.109
It's a seal.

00:09:36.109 --> 00:09:37.243
Can you see it?

00:09:37.243 --> 00:09:39.679
He's just peeking 
its head above the water.

00:09:41.414 --> 00:09:42.849
And now it just went back in.

00:09:45.485 --> 00:09:46.352
I'm in paradise.

00:09:46.352 --> 00:09:49.803
Okay so, point is,

00:09:49.803 --> 00:09:52.025
that was a sequence 
to get us moving.

00:09:52.025 --> 00:09:54.294
I just wanna say like 
this is great for morning,

00:09:54.294 --> 00:09:57.063
but great for anytime.
And this sequence in particular

00:09:57.063 --> 00:09:58.498
is just meant to inspire you.

00:09:58.498 --> 00:10:00.767
I woke up inspired 
by my surroundings.

00:10:00.767 --> 00:10:03.136
I hope that you watch this
video and get inspired to move.

00:10:03.136 --> 00:10:05.805
So don't even worry about 
doing this exact sequence.

00:10:05.805 --> 00:10:07.574
Permission to 
break all the rules.

00:10:07.574 --> 00:10:09.175
Just let this be a video

00:10:09.175 --> 00:10:10.944
to get you moving 
in the morning, okay.

00:10:10.944 --> 00:10:12.045
Surprise yourself.

00:10:12.045 --> 00:10:14.147
Open yourself up 
to a new experience.

00:10:15.014 --> 00:10:16.282
And I'm gonna go 
check out this seal.

00:10:16.282 --> 00:10:17.821
Love you guys.
Leave comments below.

00:10:17.821 --> 00:10:20.019
Subscribe to the 
channel if you haven't already.

00:10:20.019 --> 00:10:20.854
And take care.

00:10:20.854 --> 00:10:22.222
Namaste.

00:10:22.222 --> 00:10:24.791
(upbeat music)