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 at your student you want to take a

little study break a 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

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so let's begin today is standing up nice

and tall feet hip-width apart or flush

together you decide but just nice

mindful footing here stand up nice and

tall and let's just give 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 and 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 and lift your heart

elbows up and then release awesome left

hand excuse me

allergies left hand to the waistline

right hands gonna go up and over nice

and easy side body stretch inhale in

exhale release and to the other side

deep breath in as you stretch inhale in

and exhale release awesome

push 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 into 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

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 going to step the right

foot forward and the left foot back

coming into a warrior two here you know

kind of sinking into it with a

mindfulness so if it's early early more

and you know you haven't out your coffee

yet or you haven't had your juice yet

you know just take your 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 two 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 Rory

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 tricking us in a

triangle pose opening up through the

chest left fingertips up towards the sky

breathe deep here triangle strong

grounding in the legs inhale and

remember your neck right ribcage 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 roll it up to standing awesome

and now same thing on the other side

we're gonna step the left foot foot

front right foot back coming to your

warrior two if you're new to the

practice there's a foundations of yoga

video for warrior two you can check out

we breathe deep in here sink down low

take your time getting into it

cultivating a worthy experience

it's 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 in lift to your heart

and then peaceful warrior we reach the

left fingertips forward up and back a

tendency here is to straighten 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 straightening 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 and 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 and 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

and when you feel satisfied well walk

the palms the hands back up towards the

toes once again inhale lift to that flat

back my friend

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 you bring the palms back

to the heart 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 you have time

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 on to you take it

away from here have an awesome day at

rest of the day wherever you are free

yoga videos every Wednesday take good

care everyone I'm gonna practice some

more myself

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