WEBVTT

00:00:00.000 --> 00:00:01.530
hey everyone welcome to yoga with

00:00:01.530 --> 00:00:03.060
Adriene I'm Adriene today we have a

00:00:03.060 --> 00:00:04.890
quick little ditty to get the juices

00:00:04.890 --> 00:00:06.899
flowing so this is a great thing to do

00:00:06.899 --> 00:00:08.400
first thing in the morning this is also

00:00:08.400 --> 00:00:10.980
an awesome thing to do if you are at

00:00:10.980 --> 00:00:12.420
work and you need a quick little break

00:00:12.420 --> 00:00:14.009
or at your student you want to take a

00:00:14.009 --> 00:00:16.020
little study break a break from studying

00:00:16.020 --> 00:00:18.720
to get the juices flowing this is also

00:00:18.720 --> 00:00:20.660
great if you're just needing a little

00:00:20.660 --> 00:00:22.680
creativity in your life or you're

00:00:22.680 --> 00:00:24.720
feeling a little anxious so let's hop on

00:00:24.720 --> 00:00:28.070
the mat and get the juices flowing

00:00:28.070 --> 00:00:33.129
[Music]

00:00:38.129 --> 00:00:41.920
so let's begin today is standing up nice

00:00:41.920 --> 00:00:44.769
and tall feet hip-width apart or flush

00:00:44.769 --> 00:00:46.629
together you decide but just nice

00:00:46.629 --> 00:00:49.000
mindful footing here stand up nice and

00:00:49.000 --> 00:00:50.920
tall and let's just give a big stretch

00:00:50.920 --> 00:00:53.289
here reaching up towards the sky toes

00:00:53.289 --> 00:00:55.600
pointing forward take a big breath in

00:00:55.600 --> 00:00:58.780
and then exhale release it down

00:00:58.780 --> 00:01:01.049
interlace the fingertips behind the tail

00:01:01.049 --> 00:01:04.119
open your chest and again lift and

00:01:04.119 --> 00:01:05.979
lengthen up stretch up through the crown

00:01:05.979 --> 00:01:07.840
of the head knuckles down towards the

00:01:07.840 --> 00:01:10.840
Earth and then release awesome and give

00:01:10.840 --> 00:01:13.390
yourself a big hug inhale lift your

00:01:13.390 --> 00:01:17.920
heart lift your elbows exhale release

00:01:17.920 --> 00:01:20.050
and opposite arm on top this time give

00:01:20.050 --> 00:01:22.780
yourself a big hug and lift your heart

00:01:22.780 --> 00:01:28.149
elbows up and then release awesome left

00:01:28.149 --> 00:01:29.679
hand excuse me

00:01:29.679 --> 00:01:32.140
allergies left hand to the waistline

00:01:32.140 --> 00:01:33.909
right hands gonna go up and over nice

00:01:33.909 --> 00:01:36.850
and easy side body stretch inhale in

00:01:36.850 --> 00:01:40.020
exhale release and to the other side

00:01:40.020 --> 00:01:43.679
deep breath in as you stretch inhale in

00:01:43.679 --> 00:01:47.020
and exhale release awesome

00:01:47.020 --> 00:01:49.899
push the arms forward up and back big

00:01:49.899 --> 00:01:53.920
breath in and exhale all the way down to

00:01:53.920 --> 00:01:58.090
a forward fold uttanasana toes are still

00:01:58.090 --> 00:01:59.619
pointing forward here you might grab the

00:01:59.619 --> 00:02:03.700
elbows Rock a little side to side inhale

00:02:03.700 --> 00:02:06.940
lift up to your flat back and then

00:02:06.940 --> 00:02:10.330
exhale release tuck the chin into the

00:02:10.330 --> 00:02:11.950
chest bend the knees generously my

00:02:11.950 --> 00:02:15.160
friends and slowly roll it up connecting

00:02:15.160 --> 00:02:17.349
with your breath making the most of your

00:02:17.349 --> 00:02:20.530
time here on the mat and then we'll roll

00:02:20.530 --> 00:02:23.190
it up to mountain and loop the shoulders

00:02:23.190 --> 00:02:27.069
back check in with the neck check in

00:02:27.069 --> 00:02:29.440
with the pelvis lower back supported

00:02:29.440 --> 00:02:34.920
here big breath in and big breath out

00:02:34.920 --> 00:02:37.959
awesome we're going to step the right

00:02:37.959 --> 00:02:40.379
foot forward and the left foot back

00:02:40.379 --> 00:02:44.230
coming into a warrior two here you know

00:02:44.230 --> 00:02:45.519
kind of sinking into it with a

00:02:45.519 --> 00:02:47.870
mindfulness so if it's early early more

00:02:47.870 --> 00:02:49.580
and you know you haven't out your coffee

00:02:49.580 --> 00:02:50.870
yet or you haven't had your juice yet

00:02:50.870 --> 00:02:53.629
you know just take your easy take it

00:02:53.629 --> 00:02:56.450
nice and slow when you're ready we'll

00:02:56.450 --> 00:02:59.540
slowly bend that front knee and begin to

00:02:59.540 --> 00:03:02.709
scoop the tailbone under lift your heart

00:03:02.709 --> 00:03:06.500
find warrior two nice and strong I can

00:03:06.500 --> 00:03:08.060
hear Benji in the background maybe you

00:03:08.060 --> 00:03:09.709
have your kids in the other room

00:03:09.709 --> 00:03:11.750
maybe there are other distractions and

00:03:11.750 --> 00:03:13.579
you're just breathing deep knowing that

00:03:13.579 --> 00:03:15.549
when you take this time for yourself

00:03:15.549 --> 00:03:19.190
you're able to open yourself up to the

00:03:19.190 --> 00:03:21.680
ones you love help others one more

00:03:21.680 --> 00:03:23.870
breath here you got it then reach the

00:03:23.870 --> 00:03:25.459
right fingertips forward up and back

00:03:25.459 --> 00:03:27.700
peaceful Rory

00:03:27.700 --> 00:03:30.530
inhale open your heart sink deep into

00:03:30.530 --> 00:03:35.870
that front knee exhale straighten the

00:03:35.870 --> 00:03:38.629
front leg slowly we're gonna tip the

00:03:38.629 --> 00:03:41.060
right fingertips forward left hip goes

00:03:41.060 --> 00:03:43.220
back as we come into tricking us in a

00:03:43.220 --> 00:03:46.400
triangle pose opening up through the

00:03:46.400 --> 00:03:48.730
chest left fingertips up towards the sky

00:03:48.730 --> 00:03:51.849
breathe deep here triangle strong

00:03:51.849 --> 00:03:55.130
grounding in the legs inhale and

00:03:55.130 --> 00:03:58.579
remember your neck right ribcage scoops

00:03:58.579 --> 00:04:00.470
up to get a little sunshine here deep

00:04:00.470 --> 00:04:04.489
breath in and then exhale we'll slowly

00:04:04.489 --> 00:04:07.790
bend that right knee pivot everything

00:04:07.790 --> 00:04:13.150
down to a nice low lunge deep breath in

00:04:13.150 --> 00:04:15.549
Long breath out

00:04:15.549 --> 00:04:17.779
awesome step that back foot up to meet

00:04:17.779 --> 00:04:22.340
the front forward fold inhale lift up

00:04:22.340 --> 00:04:26.090
halfway and exhale down you go repeating

00:04:26.090 --> 00:04:28.669
the roll up from before stacking the

00:04:28.669 --> 00:04:38.180
spine and roll it up to standing awesome

00:04:38.180 --> 00:04:39.530
and now same thing on the other side

00:04:39.530 --> 00:04:41.630
we're gonna step the left foot foot

00:04:41.630 --> 00:04:43.729
front right foot back coming to your

00:04:43.729 --> 00:04:46.400
warrior two if you're new to the

00:04:46.400 --> 00:04:48.050
practice there's a foundations of yoga

00:04:48.050 --> 00:04:50.180
video for warrior two you can check out

00:04:50.180 --> 00:04:53.120
we breathe deep in here sink down low

00:04:53.120 --> 00:04:54.789
take your time getting into it

00:04:54.789 --> 00:04:57.770
cultivating a worthy experience

00:04:57.770 --> 00:04:59.599
it's for yourself so for me that means

00:04:59.599 --> 00:05:02.360
really just breathing deep and noticing

00:05:02.360 --> 00:05:07.099
this body where it's at

00:05:07.099 --> 00:05:08.599
today or this morning whenever you're

00:05:08.599 --> 00:05:11.830
practicing notice where you're at today

00:05:11.830 --> 00:05:14.810
kind of holding space for yourself here

00:05:14.810 --> 00:05:17.180
tuck the tailbone in lift to your heart

00:05:17.180 --> 00:05:19.940
and then peaceful warrior we reach the

00:05:19.940 --> 00:05:21.560
left fingertips forward up and back a

00:05:21.560 --> 00:05:23.629
tendency here is to straighten through

00:05:23.629 --> 00:05:25.190
that front leg which might feel good and

00:05:25.190 --> 00:05:27.470
you can do that but otherwise maybe we

00:05:27.470 --> 00:05:29.740
stay nice and bent in the front knee

00:05:29.740 --> 00:05:33.139
inhale in exhale

00:05:33.139 --> 00:05:35.210
trikonasana straightening through the

00:05:35.210 --> 00:05:37.460
front leg tipping the right hip point

00:05:37.460 --> 00:05:40.370
back we come to teeter-totter in our

00:05:40.370 --> 00:05:42.500
triangle here that back thigh is

00:05:42.500 --> 00:05:44.240
spiraling in and out towards the back of

00:05:44.240 --> 00:05:46.039
the mat and if you want more of a core

00:05:46.039 --> 00:05:49.219
workout here you can resist the urge to

00:05:49.219 --> 00:05:50.990
collapse onto your shin or the earth and

00:05:50.990 --> 00:05:55.310
hold strong big breaths here you got it

00:05:55.310 --> 00:05:58.610
extension through the neck one more big

00:05:58.610 --> 00:06:05.419
breath in and out awesome then soften

00:06:05.419 --> 00:06:07.849
through that left knee pivot on the back

00:06:07.849 --> 00:06:13.759
foot and come to your low lunge inhale

00:06:13.759 --> 00:06:17.719
in exhale this time plant the palms step

00:06:17.719 --> 00:06:19.729
the left toes back and downward facing

00:06:19.729 --> 00:06:20.409
dog

00:06:20.409 --> 00:06:23.389
we gotta have one juicy downward facing

00:06:23.389 --> 00:06:26.029
dog in here stretching out the back body

00:06:26.029 --> 00:06:29.090
melting the heart work it out here and

00:06:29.090 --> 00:06:30.469
then eventually come to a place of

00:06:30.469 --> 00:06:32.800
stillness

00:06:39.280 --> 00:06:42.410
and when you feel satisfied well walk

00:06:42.410 --> 00:06:45.050
the palms the hands back up towards the

00:06:45.050 --> 00:06:48.020
toes once again inhale lift to that flat

00:06:48.020 --> 00:06:49.040
back my friend

00:06:49.040 --> 00:06:55.150
and exhale fold and we roll it up

00:06:55.480 --> 00:06:57.800
rolling all the way up to standing

00:06:57.800 --> 00:07:03.380
taking your time pressing into the feet

00:07:03.380 --> 00:07:08.110
inhale reach the arms up and overhead

00:07:08.110 --> 00:07:11.360
take your gaze all the way up fill with

00:07:11.360 --> 00:07:14.810
energy with love with gratitude and then

00:07:14.810 --> 00:07:18.410
you can use your exhale you can move in

00:07:18.410 --> 00:07:19.910
your own time you bring the palms back

00:07:19.910 --> 00:07:24.880
to the heart whenever you're ready cool

00:07:24.880 --> 00:07:27.320
if you're practicing this in the morning

00:07:27.320 --> 00:07:29.450
maybe you're like crack your knuckles

00:07:29.450 --> 00:07:32.090
ready to go take care of business if you

00:07:32.090 --> 00:07:33.770
have a little more time you might use

00:07:33.770 --> 00:07:36.890
this time here to practice a balancing

00:07:36.890 --> 00:07:39.170
pose or maybe you want to do some

00:07:39.170 --> 00:07:42.080
jumping jacks or some bunny hops or if

00:07:42.080 --> 00:07:43.550
you want to work on your core maybe you

00:07:43.550 --> 00:07:47.000
do some side plank again if you're

00:07:47.000 --> 00:07:48.350
really busy and that's all you have time

00:07:48.350 --> 00:07:50.240
for today take a second here just a

00:07:50.240 --> 00:07:52.400
quiet moment to bow your head to your

00:07:52.400 --> 00:07:57.530
hands or your head to your heart and I

00:07:57.530 --> 00:07:59.240
will pass the torch on to you take it

00:07:59.240 --> 00:08:01.370
away from here have an awesome day at

00:08:01.370 --> 00:08:03.320
rest of the day wherever you are free

00:08:03.320 --> 00:08:05.600
yoga videos every Wednesday take good

00:08:05.600 --> 00:08:07.190
care everyone I'm gonna practice some

00:08:07.190 --> 00:08:09.910
more myself

00:08:10.500 --> 00:08:19.339
[Music]

00:08:21.590 --> 00:08:27.869
[Music]