good morning everyone and welcome to

yoga with Adriene I am Adriene and you

asked for it today we have an energizing

morning sequence this is something that

is going to wake up and heat the entire

body we're going to check in with the

core in a check in with our arm muscles

we're going to wake up the legs do a

little spinal flex and of course tap

into the breath take a second before you

begin the practice to just kind of get

comfortable to have your coffee brewing

or a tea brewing to take a sip of water

and just really jump into this mindfully

so it's more than just exercise even

though we are gonna get a little bit of

a workout today make sure you set the

tone for your day by setting the tone

for your practice right here right now

all right so let's get everything ready

and get started with an energizing

morning sequence

okay so to begin we're going to come on

our knees here and if the knees are a

little fussy and we can't come here you

can easily do this in cross-legged

position so here we go we're gonna sit

up nice and tall tucking the chin into

the chest roll up through the spine

reach the fingers behind the ears and

inhale extend the arms up overhead

looping the shoulders you can keep the

elbows bent here as much as you need as

we reach up just kind of crawling up

through the side body here begin to

check in with your breaths

maybe soften through the eyelids and of

course look at the video when you need

to but also trust yourself trust your

instincts listen to your body one more

deep breath in here and on an exhale we

float the fingertips down great take the

right palm to the outer edge of that

left thigh or if you're sitting in

cross-legged position you can bring it

to the left knee well swim the left

fingertips behind and just find a gentle

twist here

lift up through the heart extend through

the crown of the head smile and keep

finding your breath allow the shoulder

blades to glide down the back here take

a deep breath in and exhale back to

Center and we take the same thing on the

other side so left hand comes to the

outer edge of the right leg or the right

knee if you're in cross-legged we find

that lift and lengthen up through the

crown and then we twist so keep this

nice and gentle here again shoulder

blades gliding down the back you can

find a little rock in the neck check in

with the neck here and keep deepening

the breath great take a deep breath in

and on your exhale we'll float it back

to Center reach the fingertips behind in

your lace and we'll loop the shoulders

and just open up the chest here so if

you can you can work to bring the palms

together here opening the chest again if

the knees are talking to you can be in

cross-legged here another option would

be

maybe to lift up here for this so if

it's not working we find ways to fix it

I love that about our yoga practices we

stay curious we stay listening we stay

involved to me that's an act of

self-love and it's what the practice is

all about so if you're feeling any

fussiness work to find ease and I will

try my best to guide you in that

direction okay one more breath here

checking in with the neck and then

exhale rerelease awesome diving forward

we come to all fours knees directly

underneath the hips excuse me

wrists underneath the shoulders we

inhale loop the shoulders a little

cat-cow here take a deep breath in on an

exhale tucking the tail traveling up the

spine and find a little rock back and

forth if that feels good or we stay in

stillness if that feels right we inhale

reaching forward and exhale again find a

little movement here or take a moment

here maybe retain the breath come back

up if you're familiar and find stillness

and inhale and exhale one last time

navel draws up up up up up great and we

come back to tabletop position

sweet slide the palms out draw the

shoulders down away from the ears curl

the toes under and as if someone were

lifting you up from your tail you can

wag your tail a little bit here hello

energizing practice and draw the navel

up to the spine send it back downward

facing dog

pedal the feet out here massage the feet

here find a little flexibility in the

ankle the toes

great then we're gonna come up onto the

tippy tip toes here draw the shoulders

away from the ears draw the navel to the

spine lift your heels up and then melt

your heart back here two breaths here in

and out tail bones sit bones shine up

towards the sky heart melts back one

more breath and then on an exhale

anchoring down through the heels great

come up onto the tippy tip toes again

this time we're gonna go for a walk

walking up towards the front edge of the

mat together we'll end in forward fold

let the weight of the head release down

grab the elbows Rock a little side to

side take nice long smooth deep breaths

in and out soft soft soft knees here and

don't don't lock the legs and slowly

waking up the body

awesome release the hands

Ennio lift to flat back your version

fingertips on the mat palms on the shins

or palms on the thighs here nice long

beautiful neck again careful not to lock

the knees here take a deep breath in and

exhale slide it down tuck the chin into

the chest and we begin to roll it up

fingertips can trace the front of the

legs here as we slowly roll up into

Mountain Pose looping the shoulders

opening the chest the heart finding what

feels good as you breathe in and out

working out any kinks in the neck and

the shoulders and then slowly we'll walk

the feet together you can keep a little

space between the heels here draw the

palms together at the heart

inhale tetas and loop the shoulders

engage the legs reach sternum up towards

the thumbs take a second here to just

send an intention for your practice

spread awareness through all four

corners of the feet and find your breath

sweet to repeat your intention to

yourself confirm it consider it already

done already so as we find a soft knee

little bouncy bouncy Roo here little

buoyancy is what I meant

and then we inhale drop the fingers down

to come up on your breath in reach it up

towards the sky stretch the side body

long and exhale soft knees as we bow

forward great inhale lift to flat back

your version again long neck and exhale

slide it back down back up the way we

came as we reach the fingertips all the

way up inhale palms come together up

overhead engage the legs and exhale

reaching sternum to thumbs hands to

heart

great same thing just like that soft

knees we inhale reach down to come up

take up space here spread the fingertips

exhale think up and over as you enjoy

this move bowing down and forward

great inhale lift to flat back again we

could place a little teacup on the back

of the neck here and exhale soft slow

release down back up the way we came

same thing as before this time you might

reach the fingertips back to come up

opening the chest the shoulders pressing

away from the earth and exhale back down

to the heart great here we go again soft

knees inhale spread your fingertips

reach up full breath exhale diving

forward open heart inhale lift to flat

back and exhale forward fold

awesome fingertips come to the mat we

slide the right toes back come to a

runner's lunge take a deep breath in

here as you look forward breathing into

the front of that right hip crease

pulling the left hip crease back take a

second to come off the fingertips let

your heart shine forward open the palms

open your chest and then exhale release

it down palms come to the mat as we

slide the left toes back to plank

posture feel free to lower the knees

here

no biggie if you want to come into a

half plank otherwise we're at the top of

a plank top of a push-up rather pressing

away from the earth we have foundations

of yoga videos for all these postures so

go check them out we rock front we rock

back we find that sit bone to heel

connection we take a deep breath in

and ouch on your next inhale look

forward chin forward as you come up onto

your big toes loop the shoulders hug the

elbows into the side body and slowly

lower down all the way to the belly we

inhale lift up Cobra and exhale soften

and release sweet curl the toes under

draw the navel up and back and send it

to downward facing dog nice everyone

pedal the feet I'm going on their next

breath

nothing fancy we're just gonna step that

right foot up into our runners lunge

check it out on the other side I peel

the right hip crease back I'm avoiding

this turtle shell so chances are all of

us are kind of here right now and with

time with awareness with mindfulness

will build the stamina the space create

the length to shine the heart forward

test yourself by hugging the inner

thighs together opening up for one

second deep breath in and then exhale

release great rock the back foot up to

meet the front forward full inhale on

your next breath in lift to that flat

back position long beautiful neck little

grasshopper legs kind of pull back here

and then exhale we release

send the fingertips all the way up left

to right we reach up towards the sky

palms come together as we exhale back

down to the harsh jumping right into the

next one soft knees inhale reach it up

fingertips kiss up overhead exhale

diving forward follow your breath inhale

lift a flat back and flow rate with air

and exhale soften and release sweet bend

the knees bring the palms to the mat

fingertips in line with the toes here is

kind of a nice little gauge now draw

your navel to your spine inhale in and

on an exhale hop or slide the feet back

to your plank great nice long sit bone

to heel connection again here as we

press away from the earth take a deep

breath in and long exhale out on your

next breath in chin forward look forward

hug the elbows into the side body come

on to your two big toes and slowly we'll

lower down halfway try to run back

inhale in and slowly sliding through to

upward facing dog or Cobra take a second

here check in with the neck take a deep

breath in smile and then navel to spine

as we exhale send it back downward

facing dog starting to warm up the body

here cleanse the energetic systems shed

anything that is no longer serving you

shed a little weight here

great well walk the two big toes

together here so we're gonna stand

downward dog coming into a three-legged

dog I'm gonna anchor in my left heel and

slide the right foot all the way up take

a second to rotate that ankle one way

than the other and then turn your right

toes towards the left side of your mat

so we're leveling the hips here so I'm

not here but I'm leveling the hips one

more deep breath here then I'm gonna

bend my right knee and hover it and nose

to knee nose to knee here for one breath

really spiking that left heel towards

the back of the mat and then I'll step

my right foot up into my lunge awesome

go ahead and lower that left knee down

here if you need to double up on the mat

that's always an option or you can use a

blanket or a towel front knees stacked

over the front ankle I'm gonna inhale in

and exhale press away from the earth to

come all the way up stacking head over

heart heart over pelvis hands will come

to the waistline here we loop the

shoulders and we breathe right hammies

parallel to the mat great make sure

you're not on a tightrope but rather two

planes we're gonna hug the inner thighs

together find that mula bandha that

energetic lift up through the center

channel through the core take a deep

breath in and out and we'll reach the

fingertips behind

interlace draw the knuckles down as you

open through the chest the heart great

we can stay here for a little check in

with the hip so I'm gonna inch my toes

forward just a hair inhale in and exhale

sink a little bit deeper now I'm not

just dumping all my way into the front

here this really is it's not really very

beneficial kind of straining actually so

find that opposition that we talked

about all the time

maybe tugging the right foot back and

really pulling the right hip crease back

as we sink into our posture opening up

through the chest take a deep breath in

perhaps considering the back of the neck

here extending through the crown of the

head one more breath and then on an

exhale gently release and come forward

back to our planks so take your time

here and if you're new to the practice

you can come to that half plank in fact

we'll practice that here this is what

this will look like knees together

pelvis tucked tailbone extending down

towards the back of the knees if you

want you can be in full plank here as

you inhale in it's also a great place to

practice chaturanga we look forward hug

the elbows into the side body take a

deep breath in lower belly draws in as

we exhale keep the gaze forward hugging

the elbows into the side body as we

slowly lower down all the way or halfway

coming up to Cobra or upward facing dog

take a deep breath in

choose-your-own-adventure and then

exhale release curl the toes under draw

the navel up and back downward facing

dog

draw also my friends paddle out here

take a deep breath in through the nose

go ahead and let a nice long exhale out

through the mouth great then we'll walk

the toes together once again type this

thing and then I'll drop my right heel

down as I slide the left foot up again

take a second to check in with that left

ankle and then create a full body

experience here leveling the hips

turning the left toes towards the right

side of the mat here leveling out

through the shoulders pressing into all

ten knuckles especially that area

between that index finger and thumb then

I'll Bend that left knee think up and

over as I hug my left knee in towards my

heart nose to knee here for one breath

in and out a little core work here as I

step the left foot up and slowly lower

onto the right knee awesome great same

thing as before hands come to the

waistline we loop the shoulders and we

just find this stacking of head over

heart heart over pelvis especially if

you feel like whoa-whoa pad the knee

come on at the top of that back foot if

that feels better for you how the inner

thighs together and take responsibility

right for your balance here for your

happiness in the posture or in the

practice

we might just stay here or we'll swim

the fingertips around to interlace once

again knuckles coming down as we open

the chest the heart breathe into the

lungs here expand with each inhale and

then we might just stay here especially

if you're new to the practice all your

prana your energies like whoo

then hug the inner thighs together and

stay put to take it a step further into

the toes out just a bit take a deep

breath in and as you sink the hips

forward pull that left foot back peel

that left hip crease so again a little

opposition especially if it's the beauty

of a home practice is like you're not

surrounded by people you're not tempted

to like just show off and while we are

going to be doing more advanced postures

in the show I really have tried to do

that with yoga with adriene to like meet

meet the poses in terms of listening to

the body and not just creating shapes so

all that to say we could just sink deep

here and be like okay cool when is it

over well we can really work from the

inside out finding that opposition that

balance working muscles joints energetic

body all together to serve you so

wherever you're at you're probably like

shut up Hadrian wherever you are take a

deep breath in and smile and then exhale

gently really use belly comes to the

thigh fingertips come to the mat we lift

that back knee up and we rock that back

foot up to meet the front forward fold

relax way to the head down when you're

ready soft knees as we inhale lift to

flat back and exhale bow once again send

the fingertips left to right to come up

we take a deep breath in full breath and

this time exhale diving right back into

the next vinyasa inhale lift a flat back

long neck exhale soften and bow plant

the palms same thing as before we step

or hop the feet back to plank you can do

it take a deep breath in and exhale hop

it back awesome we did it shift your

weight forward chaturanga or chaturanga

practice you can come onto all fours if

you need to

we inhale lift up upward facing dog or

Cobra really sliding through the strong

legs so really lighting up the backs of

those thighs here as you take a deep

breath in and on an exhale send it back

downward facing dog

okay three nice long smooth deep breaths

here then we slide the right leg up this

time bend your right knee sending it all

the way forward right knee kisses right

elbow hold here for one breath keep the

gaze forward this time one more breath

one more breath well then we step it on

through into our lunge high lunge we hug

the inner thighs together send the

fingertips back to come up as you inhale

keep that left heel spiking towards the

back of the mat we reach it up right

fingertips are gonna grab the left wrist

here think up and over as we slowly

stretch the left side body open heart

strong legs we have a 110 percent full

body experience going on here as we

extend through the crown

one more breath then exhale we release

belly comes to the top of the thigh send

the fingertips back one breath here

press away or imagine your palms

pressing away from the earth women

exhale we release

and vinyasa you can skip this one you

also come to Child's Pose if you want to

take a rest otherwise we do a little

vinyasa here sliding through upward

facing dog or Cobra and then exhale to

downward facing dog

three breaths here and if you're in the

extended Child's Pose make your way to

downward facing dog

great and this time we'll anchor down

through the right heel slide the sole of

the left foot up bend that left knee

think up and over almost like a puppy

dog at a fire hydrant here you know what

I'm talking about

so we're opening up through that hip

here as we transition sliding it all the

way forward this time left knee kissing

left elbow send the gaze forward right

up the whole body spike the right heel

towards the back of the mat one more

breath and then step it up into your

lunge

great same thing as before we hug the

inner thighs to the midline we send the

fingertips back to come up opening up

through the shoulders the chest the

heart and we find our strong legs

breathing and this time left hand grabs

the right wrist we think up and over as

we find that side stretch really seeing

a bright beautiful line from your right

wrist all the way through to your right

ankle careful that the heart isn't

collapsing here so open in a breathe

breathe breathe

and then we inhale in and exhale back to

high lunge take a deep breath in as you

transition here belly comes to the top

of the thigh careful not to dump all

your weight here you can do this strong

energizing practice as we send the

fingertips behind light up through that

back heel inhale in and exhale release

awesome last vinyasa otherwise straight

to extended Child's Pose you go so this

is an optional thing you can do one more

vinyasa here sending your gaze forward

to practicing chaturanga here as we

slowly hover and scoop up to up dog or

Cobra

and then slowly we'll meet together in

extended Child's Pose so maybe already

there breathing melting the heart down

maybe you're making your way there now

before head comes to the mat take a deep

breath in and a long release out great

bring the palms together here bring them

up and overhead so you might have to

peek at me for a second here in the

video kind of like a shark fin as we

come up and over then I'm gonna walk my

elbows a little bit further towards the

front edge continuing that stretch in

the side body in the shoulders opening

of the heart and then we relax here

find your breath let it return back to a

more natural rhythm cooling it down and

taking this moment to remember your

intention that you set perhaps taking it

with you on towards the rest of your day

okey doke my friends so that was our

energizing morning sequence if you did

build up some heat I'd take a moment to

you know have a glass of water before

you move on to your hot coffee or your

hot day of work or play or taking care

of things we also have a gentle morning

sequence which is really lovely and

really yummy so I'll point that out to

you

you can intersperse these two perhaps

interchange them whenever you have time

moving from energizing to gentle

practice just to find that balance which

is what our yoga practice is all about I

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love you have a wonderful beautiful day

namaste