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
[Music]
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
[Music]