12 Min Yoga For Brain Power | Yoga With Adriene

– What’s up everyone?
Welcome to Yoga With Adriene, I’m Adriene and this is Benji and today we have an awesome
quick yoga for brain power. So this is gonna be really great
when you just need a little something something to
help you focus or refocus. So hop into something
comfy and let’s get started. (gentle music) Okay everyone, let’s begin
standing at the top of the mat. Bring your feet hip width apart and on a big inhale
reach for the sky. As you exhale you’re going
to slowly bend your knees and just open
twist to your left. Inhale, reach for the sky. Exhale, bend your
knees and open twist, soft and easy, to the right. Inhale, reach towards the sky. Exhale, Forward Fold
all the way down. If you have a Benji
there take a second, give Benji a little love. And if you don’t have a Benji, don’t worry, I’ll give
him some love for you. No but seriously, take a
second to just hang here. Give yourself some love. Allow the blood to
flow opposite direction than maybe it has been. If you’ve been
seated upright or on the go, standing on your feet. Shake the head
a little yes, a little no. And if you haven’t already, start to gently
deepen your breath. We want some nice, effective, refreshing breaths here
in this quick practice. So let’s go ahead and
start to lean into that now. Again, letting the
weight of the head relax over. You can grab opposite elbow if
you like with your hands and gently rock side to side. Take three more
cycles of breath here. In and out. In and out. In and out. Awesome, and then nice and slow
tuck your chin into your chest. Ground through the
feet and slowly roll it all the way back up to standing. When you get there, lift the corners of the
mouth just slightly. Feel that fresh blood move, as
you breathe deep feel that fresh oxygen and we’re gonna inhale,
squeeze the shoulders up to the earlobes and then exhale, take
the shoulder blades together, take the shoulders back
and then drop ’em down. Yes, again inhale,
squeeze and lift. Dig into the heels,
stand up nice and tall. Then take the
shoulder blades together, shoulders back
and relax ’em down. And one more time,
just with your breath, here we go. Awesome. Inhale, reach for the sky. Exhale, open twist to the left. Soft bend in the knees. Inhale, reach for the sky. Exhale, open twist to the right,
soft bend in the knees. Inhale, reach for the sky. Exhale, take it
all the way down. And this time we’re gonna slowly
take the fingertips all the way towards the outer edge of your
left foot or all the way around to the back of your left ankle. Breathe deep, inhale in here. On an exhale, relax the
weight of the head over. And then take it
all the way through, trace a line
all the way through, around, over towards either
the right side of the mat or the outer edge of your right foot. Or maybe you can grab the
back edge of your right ankle. Then be sure to relax
the weight of the head over. Feel that beautiful
length and stretch in the left side body, left back body, left lat. Cool and then come
all the way back up. Here we go again. Tucking the chin,
digging into the heels, rolling all the way up, really
articulating through the spine as much as you can. And a little hair toss, okay,
cool and then inhale, squeeze the
shoulders up to the ears. Exhale, take ’em back,
around and down. Two more, inhale,
squeeze and lift. Exhale, back, around and down. One more time, inhale,
squeeze and lift. Exhale, back, around and down. Awesome, now you’re
gonna shift your weight over towards your left foot. You’re gonna bring the palms
together and first you’re just gonna sink into that left hip. So you can really feel that kind
of dropping into the left hip. And then from there, you’re
gonna press into your left foot so much so that you
come out of that left hip. So you come from here to here. And then from there you
should have what you need. Plus a little a connection
to your center to lift your right knee all the way up. Now it may not come up as high
as mine but even if it comes off the ground at all,
you’re doing great. So we’re just going to
lift it up and then down. So you’ll just lift
it up and then down. Up and then down. Again, it can be
small up and then down. Up and then down. And the next time you have it
lifted up you’re gonna take your hands and you’re going to capture your shin
with your hands. So you’re gonna
squeeze and lift. Maybe rotate
the ankle one way and then the other if
it’s available to you. Cool and then from here and the
toe can be on the ground here, you can be
rotating the ankle here, and here, and here. So rather, here or here. From here we’re gonna take a
deep breath in and then on an exhale you’re gonna
turn your right knee out and come to a Tree Pose. So it can be low,
here below the knee, or you can take your knee and
bring it up and use your hands to guide your heel all the
way up towards your center. Again, we’re not collapsing into
that left hip but we’re finding that yielding, we’re lifting. Finding length in the side
body, a lift through the front, a grounding through the back. And then here we go, inhale,
maybe reach for the sky. Wherever you are,
take a deep breath in and then exhale to
let everything go. Great and then you’re
gonna shift your weight to your right foot. Nice and easy.
Bring the hands together. And go ahead and
start by, again, just collapsing into that hip just so you can
feel the difference. And then when you’re ready,
you’re gonna press down through your right foot so much so
that you lift and lengthen. There’s kind of a pushing away
from the earth that creates this length in the hip
and the front of the hip. So we go from here to here and
then when you have that you can start to find a little mobility. So we’re gonna lift. Kind of coming up to
a one-legged Tadasana. And it can be at any level. It could be really small, too. So breathing deep, you’re
working on creating that space in the right side body. We’re all
obviously creating mobility, flexibility in
the left side body. So we have
stability and flexibility. And we’re breathing. And then when you’re ready
you can work to open up or squeeze and lift if you want. Or if you’re on the ground you
can start to open up from there. Otherwise,
if you’re lifted here, squeeze and lift first.
So reconnect to your center, to that stability and
then we’ll open it up. Vrksasana, Tree Pose. Take time with this. Breathe deep. Just kind of taking your mind
off whatever you’ve been doing and focusing it
inward on the present. There’s nothing like a
balancing posture to bring you (whooshes) right back into
whatever’s going on today. Connecting the brain and body. And then wherever you are
go ahead and take an inhale to reach the
arms all the way up. You’re doing awesome. Inhale in and then exhale
to just let everything go. No matter what happened. Alright, so you should
be at the top of your mat. You’re gonna take the feet a little bit wider than
hip width apart. Then maybe take a little step
back if you need a little space. Here’s our beautiful
brain buster, brain booster. You’re gonna inhale,
reach for the sky. Some of you have
done this with me before. Exhale, you’re gonna
bend your knees, send your sits bones back, we’re
gonna do it slow at first and you’re just gonna toss your
hands back and breathe out. Then inhale, sweep
up towards the sky. Big stretch, big breath. Catch a wave here, then exhale,
bend the knees, belly comes down towards the
thighs and you toss it back. My mentor used to do this a lot. It’s weird at first
but it gets quite fun. So you’re gonna
inhale, reach up. Exhale, toss it back. Inhale, reach up. Grounding through the feet,
soft bend in the knees. Exhale, toss it back. Keep it going, inhale up. Exhale, sharp exhale
as you kick it back. Inhale, reach up. Exhale, now find a
little rhythm here. You’re gonna do this
for one more minute then we’re gonna close it off. Keep it going,
moving the energy. Inhale, reach up. Exhale, (huffs) toss it back. Inhale, reach up. Exhale, (huffs) toss it back. Keep it going. You’re doing awesome. 30 more seconds. Grounding through
all four corners of the feet for stability. 10 more seconds. Inhale, next time you reach up. Exhale, bring the palms together and slowly and with control bring them all the way
down through the midline, all the way through to your
heart space and without looking down trust, trust,
trust you can put your eyeballs on the soles of your feet.
You know the ground is there. Don’t look down. Keep your gaze out or you can
even keep your gaze looking at the screen, watching me. You’re just gonna bring your
feet together, really together. Then squeeze the legs. Lift your sternum
up to your thumbs, take another deep breath in and then exhale everything out. Close your eyes,
bow your head to your heart. Take a quiet moment here to just
be still and feel that prana, that energy moving
throughout your body. Trust that whatever
you need, you have. And remember that a
little goes a long way. Thanks so much for sharing your
time and your energy with me and all the awesome
people around the world taking this little yoga break. Let’s keep up the good work. On your next inhale, lift the corners of the
mouth just slightly. And as you exhale
you can quietly whisper, Namaste. (gentle music)


  1. Thank you so much Adriene

  2. Trust that whatever you need, you have xxx

  3. I loved this one ๐Ÿ™‚

  4. Great way to start a Sunday! Thanks, Adriene! โœจ๐Ÿ™โœจ

  5. Thanks, Adriene. I needed this so much right now. I have two essays due within the next week, and I've been stressing so much lately. I was on the verge of crying today, but this helped me a lot. Namaste!

  6. Even a small bit of yoga does go a long way I felt the energy travelling through my body. Reminded me of dance when we used to do that sweeping back movement but with a jump hehe. Thanks Adriene and Benji. Thanks for stroking him for me too. Xx

  7. Thanks Adriene u are an angel.. Namaste๐Ÿ™

  8. This is exactly what I needed tonight. Thank you, Adriene!

  9. This was great and really helped me! Nice blood flow to the ๐Ÿง  brain!!!

  10. I have two "Benjis" one dog and one cat but they can not stay still during my yoga! hard to concentrate and keep the posture I'm always laughing with them, but I love them so much <3

  11. Everyone here becoz of pressure of exams

  12. This is really nice…. For tomorrow morning it will be my yoga practice… Thanks Adriene… I love you… You're the greatest…

  13. I've got a very busy day ahead of me so this was perfect to do first thing to set me up xx

  14. Haha aa… Thank you.. Liked your presentation

  15. The result you get in 10 min Yoga exercise is amazing!

  16. Yoga with Adriene (and Benji) heals all. Thank you ๐Ÿ™ โ˜บ๏ธ

  17. A very refreshing one ๐Ÿƒ

  18. i hope ur not taken, i wanna wife u up <3

  19. i would've never kept doing yoga without you. i appreciate you and love you so much. we're gonna hangout one day ok

  20. Sweet soul, I'm preparing for a board exam and as always your yoga practice and words have been inspiring. As bad as I was thinking that I'll never know enough to take this test, you said a little goes a long way. And, I know and believe that. So, thank you for the reminder and the practice. You certainly have been a beautiful bright light in my life. Namaste

  21. Brain booster for the win ๐Ÿคฉ Thank you so much Adriene for this awesome practice! Namaste ๐Ÿ™๐Ÿปโœจ

  22. I love you adreineโค

  23. Found a real peaceful moment in hustle bustle of life

  24. I wonder Benji has a strong brain power as well

  25. Loveโค๏ธ

  26. Was the microphone picking up your heartbeat right there at the end??? Crazy! Thank you for this wonderful channel. Your videos really help my start my days in a grounded and mindful way. ๐Ÿ™‚

  27. I revisted this practice today– I needed something quick and for focus. I LOVED this. By the time this practice was complete I had the biggest smile on my face. Thank you YWA!

  28. you look beautiful today, also thank you! ๐Ÿ™‚

  29. Love it x

  30. Day 2 of my August 2019 challenge (because I couldn't wait until today to start! Ha!) and it's got me feeling strong and confident. My dogs were playing over a toy the whole time, so that was interesting trying not to be distracted by them but in the end, I powered through! Can't wait to see what day 3 brings me! See you tomorrow.

  31. Day 2, did this routine first thing in the morning. Feeling a little dizzy, gonna make sure that I eat before doing yoga in the morning ๐Ÿ˜…

  32. Great and inspirational!!๐Ÿ˜Š

  33. thank you

  34. Day 2 of REUNITE …. short and sweet but very brain awakening !

  35. A great one
    Could you have a video for enhancing self-appreciation, especially when lacking awareness of it

  36. Did day 1 and 2 of August playlist. They were short but hot making ( 30C in the south of Spain). Thank you Adriene

  37. I had a Benji too, Lagun from Cookiedog Factory, (I follow you on Instagram with this account) who just arrived at this perfect (pawfect) moment! Thx

  38. Day 2 of Reunite! Iโ€™m enjoying this so much Iโ€™m going to do it again.

  39. So true a little does go a long the way! Enjoyed day 2 practice of reunite! Thanks a bunches ๐Ÿ™๐Ÿผ

  40. That power move unlocked my inner childhood. Thank you!

  41. Thank you ๐Ÿ™‚

  42. This was so much fun! I feel more prepared to take on whatever the day throws at me. Thank you so much, Adriene!

  43. What a recharge this is! Thanks a million @yogawithadriene!!!

  44. wow that felt good!! always trying to fit in some practice with my busy schedule during the school year, def gonna return to this!! not sure if i was just holding in tension or something but during the "whoosh" session i started laughing, a lot… a really great stress reliever will need this when im sitting hours in my chair feeling like a zombie. it's these little things that rly count, adrienne you're right, it's these small practices that help us feel a little bit lighter atfterwards and just make us feel good (: awww yeah…..gracias a bunch!!

  45. Quick little ditty

  46. ๐Ÿ–ค๐Ÿ’œ๐Ÿ’™๐Ÿ’š๐Ÿ’›๐Ÿงก๐Ÿ’–

  47. I did this with hiccups the entire time but I stilled enjoyed it

  48. An energy boosting sequence to help you recharge and regain sanity โ˜บ๏ธโœจ Thank you so much Adriene for this quick yet full-of-everything-nice yoga practice! ๐Ÿ’— Namaste ๐Ÿ™๐Ÿปโœจ

  49. Flash the cat showed up when you said to pet your Benji๐Ÿ˜…he is such a good boy! Thanks for this fantastic practice, Adriene! Love your show!

  50. Namaste๐Ÿ™๐Ÿป๐Ÿ’™๐Ÿ’š๐Ÿ’›๐Ÿงกโค๏ธ๐Ÿ’œ

  51. This is one of my favorite practices. That last move ๐Ÿ‘Œ๐Ÿผ

  52. Needed this today as I am feeling fatigued body and mind. Loved that stretch and toss action! Day 2 Reunite. Just like that Peaches and Herb song ๐Ÿ˜‚

  53. Day 61.โค

  54. Thank you for giving Benji some love from me too!

  55. This helped motivate me to do my homework! Day 2 of REUNITE

  56. so fun! loved that!! schwooop that energy back!

  57. When you said to pet the Benji if you have one, my cat Beau was right next to me, so I gave him some love. Thanks Adriene, just what I needed!

  58. REUNITE day 2

    That was a fun new practice today. I like it.



  59. Lovely little yoga practices, I had fun, thanks for this one Adriene and aww benji so cute , much love to you and benji and everyone, Namaste ๐Ÿ’•๐Ÿ’ž๐Ÿ’“๐Ÿ’—๐Ÿ’–โค๐Ÿถ๐Ÿ™

  60. I surprised myself with an intentionally loud HUH sound tossing it back today. Feeling a bit more fresh than I was 12 minutes ago. Thanks

  61. Day 2 complete! Shout out to all the Fit girls!

  62. This practice was perfect. I intended to do it this morning before work, but wound up getting a late start to my day. After finally getting home late this evening this was such a great practice. It was short, but very very sweet ๐Ÿ˜„

  63. Day 2 Reunite

    This was a fun practice!

    Feeling energised ๐Ÿ˜

    Namaste ๐Ÿ™๐Ÿพ

  64. You're sequences are magic. ๐Ÿ’–

  65. Great start to a Monday! Thanks, Adriene! My head feels clear and ready for a productive day&week!
    Namastรฉ <3

  66. This one was great to stretch the lower back. Thanks.

  67. Only had 10 min to get a practice in. Thanks for this video!

  68. off to work with fresh brain power today, thx โค๏ธ

  69. Great to begin my day with this little one. There is always so much choice here and swinging into yoga here with you really sets me off for the day to come, thanks!

  70. I loved this little practice to get me going this morning. It might have taken 3 attempts due to my 3yo interrupting for โ€œvery importantโ€ things but it served as a great start to a day of practice and future planning, Thank you Adriene!

  71. Hi Adrienne, I just wanted to say thank you. You really spark and transmit joy. You make my day better every time I do yoga with you.

  72. Thank you Adriene โค๏ธ๐Ÿ™๐Ÿผ

  73. I love this video! I love tree pose! Could we have more of this kind of balance poses, please? <3

  74. Loved this one! Did it first thing in the morning. Definitely helped me wake up!

  75. this was absolutely wonderful

  76. Thank you ๐Ÿ™‚

  77. good boi bengee

  78. Thank you always Adriene! I may not always comment on videos but trust that I am following the practice ๐Ÿ™‚ Much needed today!

  79. Lily Rose joined Benji and us again. She's not quite as good as Benji, tho. She wants on the mat w me which gives me extra balancing and patience practice…

  80. This feels sooo good. Thanks Adriene!

  81. we love you Adriene….

  82. Day two of reunite!! This one was soo good…im filming myself in a time lapse mode so when im over or when i feel like giving up i can look back and remind myself to continuine!!โค๏ธthanks adriane definetly feeling some blood flowing in my brain๐Ÿ˜‚๐Ÿคซ

  83. Thank you Adriene!

  84. Love love love the swinging. I do this quick one in the morning and that gets me woke up and the energy flowing! Thanks Adriene!

  85. <3

  86. Wow!!! I am sweating and breathing hard, did not expect that. Thank you

  87. What with the Amazon burning and the state of the world and some crisis issues with my disabled mother, my brain has been feeling like a bunch of FOG. That last move really swept things out and is helping me breathe better. Thank you Adriene, and thank you community, for being here…no matter what's happening out there. <3

  88. Wow, that was awesome! That last bit really gets the heart going! You are so right – a little does go a long way. ๐Ÿ™‚

  89. Day 213๐Ÿ’š

  90. Hey Adrienne niomi smart recommend me to do yoga with you today !

  91. Thank you so much Adrieme I am Benji my bubby

  92. Adriene day and Sal Benji IThank you so much

  93. Thank you so much for this Adriene. I've been diagnosed with MS a little over a year ago and have loved your videos for years now. They take on a whole new meaning since my diagnosis. You help me take the time to connect with my body, truly listen and heal from the inside out. ๐Ÿ™‚ THANK YOU!

  94. Namaste Adrienneโ™ฅ๏ธyou are brilliant ๐Ÿค—I loved that practice.. Thank you

  95. So amazing <3 helps me with daily emotional and mental blocks

  96. thank you

  97. Going to start doing this instead of my afternoon coffees! Thanks Adriene!

  98. One of my favorites! Thank you! <3

  99. Took a break from studying to do this one and feeling totally re-charged! Thank you!!

  100. Just what I needed to start my morning!!! Thank you, to you and your crew for an Awesome Channel. I am a beginner and will probably always be!!! Love Yoga!

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