Greet the Day Yoga – Yoga With Adriene


– What’s up everyone? Welcome to Yoga with Adriene. I’m Adriene, and today we have a Greet the Day Yoga practice for you. This is gonna strengthen
and open up the body, leave ya feelin’ good so
that you can set yourself up for greatness, and be
the awesome, amazing human being that you area. So hop into something comfy and let’s get started. (lively strumming and drumming) Alright, today we’re going to begin in a nice, comfortable seat. Take a second to just get settled in. And come into a
place of stillness here, where you can close the eyes, trust me, trust the video,
trust yourself, and just begin to check in
with how you’re feeling today. Allow the hands to fall
wherever they naturally do. And then when you’re ready, slowly begin to find this
gentle lift in the heart. And sit up a little taller. Again, close your eyes. Relax your face,
the skin of your face, the muscles of your face. And we’ll begin by
noticing the breath. Take a moment to notice
where your thoughts go. And then take a
moment to just check in with the four parts of the self. The physical body. How are you feeling
in this moment? Gently deepen the breath. (exhaling) And then check in with the mental. Where’s your mind at? Do you have a
little monkey mind today? (inhaling and exhaling) And then check in with
your emotional body. How’s your heart? What do you need
from today’s practice? And then finally, to just be
open to your spirit, your soul. How’s your spiritual body doing? And then after you’ve
taken a moment to check in, to tune in and acknowledge and
accept where you are today, gently bat the eyelashes
open, open your eyes, and take the deepest breath
you’ve taken all day. Big breath in. (inhaling) And big exhale out
through the mouth. (exhaling) Two more like that. Big breath in. (inhaling) Big exhale, let something go. (exhaling) Inhale. (inhaling) Then big release here. (exhaling) Awesome work. Draw the palms together. And gently bow the
head to the heart. Big stretch in the
back of the neck here. Draw the shoulder blades together. Elbows down. So at the very least, you’re getting a
great stretch here. And if you like,
you can go the next layer and just bow the mind intelligence to the body intelligence here. Head to heart. Maybe set an intention
for your practice today if you haven’t already. Think about why you
rolled out the mat, and why you started the video. And then take a deep breath in. (inhaling) Big exhale out through the mouth. Now keep your breath
going, but seal the lips. Big inhale in through the nose. (inhaling) And out through the nose. (exhaling) Inhale, reach the arms all
the way up and overhead. Then exhale, rain it down, fingertips at your sides. And now moving with the breath. Inhale, fingertips reach up high. Exhale, rain it down. Inhale, reach up. Exhale, float the fingertips down. Now keep it going
here on your own time. See if you can begin to
cultivate a little Ujjayi breath. That’s that Darth Vadery sound. Darth Vadery,
that’s a real world word. Inhale, reach up. And play with the breath here. (exhaling) So it’s a soft restriction
in the back of the throat, creating a little bit of heat. And also, it serves as a nice anchor for the mind, the Manas. (deep breathing) Then one more. Reaching up towards the sky. And exhale, fingertips to the mat. Great, take a second here
to loop the shoulders now a couple times. Big circles, warming up the joints. Continuing to deepen the breath. Forward, up and back. Sit up a little taller. Find that lift in the heart. And then really, super fancy, advanced yoga move here already, you’re just gonna lift
the corners of your mouth just slightly, just a hair. And then reverse it. Just a little swimmer move so you can go on full on swimmer or just moving the elbows. Wakin’ up the body. Gettin’ the juices flowin’. And then inhale, reach the
fingertips up towards the sky, and exhale, big twist to the left. Right palm on the left knee. Sit up nice and tall. Inhale, lift your heart. And then exhale, gently
turning to look past your left shoulder. And then inhale, back to center. Big stretch. And to the right. Left palm to right knee. Roll it up. Exhale, look past the right shoulder. Don’t crank, just gentle,
easy movement here. Great, inhale, reach up. Then we’re gonna clap
the palms together. Don’t be shy. Jai Namaste, the celebratory Namaste. And then send it
forward onto all fours. Come into tabletop position. So you’re gonna center
yourself on the mat. Back the truck up if you need to. Wrists underneath the shoulders. Knees directly underneath the hips. Now pay atten– Oh, a little creaky floor action there. Wow, haven’t had that in a while. Good ol’ creaky floor. Press away from your yoga mat. So if you’re collapsing into
the shoulder joints now, see if you can grow a little bit taller. Lift up through the space
between your shoulder blades. So you’re kind of doming
through the upper back body. Then press into the tops of the feet. And create length from
the crown to the tail. I feel like I have big
horsey hair here today. Get outta here, mane. Mane. (laughing) Tuck the chin, so your
gaze is straight down. So take a look at the video always, and then make it your own. Trust, use my voice to guide you. And listen to your breath. Stay here, breathing strong, waking up the body. Sending awareness through every toe tip and fingertip. (laughing) Toe tip. Stay here or to test this awareness and just this engagement
from the crown to the tail, you might lift the knees, let them hover. Five seconds here. Draw the navel up
towards the spine. We begin to wake up the core. And find length through the crown. So if your head is collapsed here, send the crown of the head towards the front edge of the mat. Great, gently release
and Cat-Cow here we come. Dropping the belly as you inhale, open the chest, open your heart. And then exhale, rounding through, hugging the lower ribs in. Chin to chest. Crown of the head releases down. And you’re off. See if you can keep an
awareness in the hands. Spread them super wide like starfish and awareness in the toes. So, where we send our focus is where the energy flows, right? The attentiveness. So working to expand that here by paying attention to the full body. So pay attention to the
details in your practice today. I always like to say, “Curiosity
as an act of self love.” So exploring your body. Really paying attention
to the details. Moving with your breath here. You might start to rebel. (clicking tongue) Sending the hips left to right. Just kind of veering
off the railroad tracks. Waking up the hips. Creaky old floor, wassup? Creaky old floor has his
own hashtag on Twitter now. I love it. It’s the little things, right? Find the joy. And then after a little
bit of movement here, you might curl the toes under and send the hips back. Not to Child’s Pose yet, but just a nice stretch
for the feet here. Notice if your shoulders
are creeping up to the ears. Most of our shoulders do
because they live here, so we’re working to counter that by drawing the elbow creases forward, and just creating space between
the ears and the shoulders. Breathing deep,
sending some love, focus, awareness to the soles of the feet. Great, and then come onto
the tops of the feet, and send it back, Child’s Pose. Active arms here. So really reach the fingertips towards the front edge of the mat. Keep that awareness
that you just garnered in the shoulders, so just notice if they’re kind of clenching, creating tension there. See if you can draw
them down and away. Big breath in. Big breath out. Maybe forehead
releases to the mat. (deep breathing) Easing into our practice today. And nice and slow, almost
as if you’re moving through water, tug back on
the palms a little bit here, and lift your heart forward, and we’re gonna come all
the way onto the belly. Take your time getting there. Nice and slow. So we’re gonna bring
the feet together here. Zip the legs up tight, and then palms are
gonna come underneath the shoulder blades. Loop the shoulders. Press down into the earth. Pubic bone down
towards your yoga mat, and then inhale, baby Cobra, as you pull the
elbows back and lift up. Exhale, release. Press the tops of the feet down. Two more like that. Inhale, tuck the
chin into the chest. This time, roll it up. Careful not to crank here. Take your time. And one more, inhale. On this one,
you might flip the palms just to make sure you’re
not muscling through, and really letting the muscles
of the back body wake up. Gently, kindly, and then find a release. Cool, curl the toes under. Lift the kneecaps. Spike the heels. Really reach the heels
towards the back. Keep those elbows pulling back. Big inhale to press up. Big exhale, Downward Dog. Take a second here to pedal it out. Maybe take your
dog for a little walk. Press away from your yoga mat, so if you’re collapsing
into your wrists, really find that
hand-to-earth connection. Clawing with the fingertips. And then how is your breath? (deep breathing) Continuing to wake up the feet. Stretch the side body. Shake the head a little yes
and no if it feels right. And then we’ll slowly
take it for a walk all the way up towards
the front of the mat. Take your time. Negotiate your space. And eventually we’ll meet,
Forward Fold. Feet hip width apart right at the top of your mat. Take your time getting there. When you arrive,
find what feels good. Bend the knees generously. Grab the elbows. Rock gently side to side. Continue to deepen the breath and press into all four
corners of the feet. Then when you’re ready,
release the arms, root down through the feet. Tuck your chin into your chest and enjoy a nice, slow,
roll up to Mountain Pose. And we rise up tall. Pressing into the feet, so rooting strongly right
away to the earth here. And then drawing energy
up through the mid line. So you can imagine this line
from the base of the spine all the way up through
the crown, rising up. If you’re familiar
with Mula Bandha, you might play with that here. Just kind of engaging the
muscles of the pelvic floor to find lift up through the front body. And then find a little
balance by grounding through the back body. Shoulder blades coming together. Big breaths here. (deep breathing) And then when you’re ready, inhale, soften through the knees, and reach the fingertips up high. Big beach ball overhead here, so give yourself lots
of space here to start. Again, rooting down through the feet as you rise up through the spine. Lift your heart. Lift the crown of your head. And then again, give
yourself lots of space. Inhale in. (inhaling) Exhale, bring the thumbs
now to the center. Hook them right over your head, Wu-Tang up here again. Inhale, reach. Exhale, gentle tilt to the right. Go ahead and bump
your left hip out all the way to the
left side of your mat. Draw the right shoulder in, hug the lower ribs in. Take one more breath. And then exhale gently through center. Inhale, think up and over
as you send it to the left, and bump the right hip out past
the right edge of your mat. Draw the left shoulder in. Inhale, lift the chin. And exhale, back to center. Awesome work. Break free, inhale, reach. And exhale, Forward Fold. Down you go nice and slow. Great, on your next inhale, send it to a nice, flat back position, so palms on the tops of the thighs. Or palms on the tops of the shins or fingertips on the mat, so we have lots of
different variations to play with here. Big inhale to find length. Remember the neck is
a nice, long extension of the spine here, so if it’s clenching,
looking forward, or maybe it’s sagging,
hanging low. See if you can soften your knees. Find that containment in the torso, and create like a figure
seven shape in the body as you pull the elbows
back wherever you are. Then one more breath here. Inhale, inflate. Then exhale, soften and bow. Careful not to grip in the toes. Inhale, reach for the sky. Press into the earth, root to rise. Reach up. Exhale, hands to heart. Namaste. Inhale, reach for the sky. (inhaling) Hook the thumbs. Exhale, tilt to the right. Inhale, up to center. Exhale, tilt to the left. (exhaling) Inhale, reach. Exhale, break free and
rain it all the way down, Forward Fold. Awesome, inhale. Explore this halfway lift position. Awaken the spine. Your exhale takes you down. Move with your breath. Careful not to clench in the toes. Inhale, reach for the sky. Spread the fingertips. Root to rise. Exhale, hands to heart. Soft knees. Inhale, reach it up. Hook the thumbs. Exhale, take it left hip to left. Tilt to the right. Inhale to center. Opposite side. Long in the side body. Inhale to center, smile. Exhale, enjoy this move
as you rain it down. Inhale, halfway lift. Flat back, your version. Explore. And then exhale, soften and bow. Great, fingertips are gonna
come on the mat and here I’m gonna just gently
walk the feet together just a little bit closer. And then plant the palms, step the right toes back. Nice and rooted in the palms here. Step the left toes back. So we’re coming into the top
of a push-up, Plank Pose. Really strong here, waking
up the body nice and slow. If you ever need to lower
your knees, please do. We’re really gonna give
the wrists some love today so careful not to collapse here. See if you can draw the
shoulders down the back body. Keep that awareness that
we’ve been talking about in the spine, crown to tail. Press away from your yoga mat, so if you have to lower
your knees to do that, press away so that
you’re not putting all this undue pressure
into your wrists. One more big breath here,
you got it. Then on your exhale, send it
back, Downward Facing Dog. Press into the fleshy part between the index finger and thumb. Hips up high, heart melts back. Great, then walk the two big toes together just to the center line. Anchor down through the left heel and inhale,
lift the right leg up high. Keep the hips leveled. Press away from your yoga mat. Starting to work up a little
bit of heat in the body from the inside out. Inhale in. Exhale, nose to knee. Draw the navel up. Round through the spine. Then step it up, nice, low lunge. Lower the back knee, and take your time getting
into these shapes today. So we’re not here to
really come into the pose and then be in the pose. We’re just moving
in and out of shapes, which allows the
body opportunity to open and strengthen, so take your time. Just kind of getting into the pose, there’s really no point in that so feel your way through. And if that means
moving at a slower tempo than I am, please do. So back knee is lowered. Front knee is over front ankle. Fingertips are light here so note if you’re just crashing
into your fingertips here. Start to waken up through
your center, your core. If it feels good, you might
walk that left knee back just a hair, but only if it feels good. Big breath in here. Big breath out. Then with the back toes curled or the top of the
foot rooted strong in the left foot there, we’re gonna
interlace the fingertips and slowly lift the heart, press up through that front leg. Lengthen the tailbone down here. Draw the navel in,
Uddiyana Bandha. Also that Mula Bandha,
lifting up once again. Now you could stay
here nice and tall or you can begin
to sink a little deeper, but as you sink, especially
if you’re flexible and really bendy, see if
you can really tug back through the top of
that right thighbone. Pull the right hip crease back so that you are not harming your lower back body, but
finding strength and opening. Right? So if we just come here, there’s just a lot of pressure. There’s no engagement. No support, so find support. Couple more deep breaths here. (deep breathing) And then connect to your foundation. Hug the inner thighs to the mid line. And reach the fingertips
all the way up and overhead. Right hand grabs the left wrist here, and we squeeze the inner
thighs to the mid line, almost a scissoring
effect, so we’re drawing up from the pelvic floor, and we
take the left fingertips up and over to the right. Big side body stretch. Lift your chin slightly. Lift your heart, lengthen. Draw the shoulder blades together. Big breath in, you got this. Exhale, release. Great, take the right hand to the arch of the right foot, so right
to the side of the arch of the right foot. And then we’re gonna
slowly spin the left toes towards the left side of the mat. Right side of the mat, excuse me, and then open left fingertips
up towards the sky. Whoa. If this is too much,
you can be right elbow on the top of the right thigh. Finding opening through your arms here. If you’re here, press the
right arm into the right leg, and squeeze the right leg
into to the right arm. Big breath. (deep breathing) Inhale, maybe you
dial your gaze, look up. And then exhale, rain it down. Nice and easy, we come
into a Lizard Pose here, so bring the left toes back, opening the hips. You can walk your right
toes out a little bit. And breathe here, strong breaths. (deep breathing) So opening and strengthening today. Using the breath to
move parts of the body that your poses, your
shapes just simply cannot. So deep breaths. If you want to take it
down a little further you can come into the forearms here, interlace the fingers. (deep breathing) And if you’re already like goin’, rarin’ to go today, you might
curl the back toes under, and find that lift for a little more heat, a little strengthening. So we have lots of different
stages here to work with, Kramas, different stages. (deep breathing) Great, then if the back knee is lifted, go ahead and lower it. Walk your right foot
back to the center. Allow your hands to frame
your right foot, and then we’ll plant the palms, curl the back toes under, and return to that top
of a push-up plank pose. Inhale, rock on the toes, front, back. And the next time
you’re looking forward, hug the elbows into the side body, and slowly lower all the way down, belly to the mat. Zip the legs up once again. Press into the earth, inhale, Cobra. Exhale to release. Curl the toes under. Come back to all fours or lift the knees, spike the heels, and inhale, come back to plank. So you have options. Big breath in. Exhale, Downward Facing Dog. (exhaling breath) Awesome. One more big breath in here. And then exhale out through the mouth. Walk the big toes together. Anchor the right heel to the earth, and inhale, lift the left leg up high. Press away from your yoga mat. Level the hips. Draw the shoulders away from the ears. Here we go. Connect to your power. Cultivate strength. Bend the left knee. Squeeze it up towards your nose. Hollow through the upper back body. Press away from your yoga mat. And then step it up. Pshuuueew. Awesome, again, honor where you’re at today. Take your time. Lower that back knee
whenever you’re ready. So there’s no rushing. Breathing into the muscles that are tight. Using the breath to stir
and to move the energy or the Shakti in the body. Moving throughout all those meridians. Acknowledging that it’s all connected. Right, the mind and body. People are startin’ to catch on I tell ya. The mind and the body doing a tango. Front knee over front ankle here, so, notice where you’re at, and then again, notice if you are crashing onto your fingertips like I just was. See if you can begin
to wake up your center. The middle, your core. Wow, there’s a little moth in here. Alright, with the
back toes curled under or flipped, so yogi’s choice, just find a connection,
a root in the back. Wassup? We have a no kill policy
here, don’t worry. But wouldn’t that be funny if
I was teaching a yoga video and I was like aughhhh! OK, you’re like, “I’m
in a crescent lunge.” Interlace the fingertips, hug
energy through the mid line. So if you just kind of
come into it really low, this is really pullin’ on some muscles in a not so good way, not great. So cultivate your energy. Hug muscle to bone, and press all the way up. Find that stabilization, and then we can begin to play. So for this shape, it’s tugging
the left thighbone back, left hip crease. Use a blanket to pillow
the knee if you need to. You can also always
double up on the mat. ♍ Return to the breath ♍ Keep making that terrible joke. Hug the lower ribs in. You might just stay here. Or we’ll reach the fingertips
forward, up, and back. (deep breathing) Remember that
big beach ball overhead. Find Uddiyana Bandha here, so draw the navel inward and upward. Then left fingertips grab the right wrist. Think up and over. Keep your heart lifted as you
send it gently to the left. Big side body stretch here. Strengthening, lifting up
through the plumb line. (inhaling and exhaling) Inhale, lift the chin slightly. Think Upward Facing Dog in the torso. And then exhale, back to center. Awesome. So left elbow’s gonna come to the top of the left thigh here. Or left palm in line with
the arch of the left foot. Gently spin your right
toes to the left side of your yoga mat now. Big stretch here, big opening. So stay connected through your center as you open right fingertips
up towards the sky. If you have a block, sometimes it’s nice to bring the earth up to you too. Your body will tell you what it needs. You just need to listen. Big breaths here, you got it. Again, we can also be here. Exploring. Lengthen tailbone down so
if the pelvis is poking out, see if you can find your alignment again. Head in line with the heart, in line with the pelvis or the tailbone. One more big breath here, you got it. And then rain your right fingertips down. One of my best friends
just name her baby Rain, so every time I say that, I kind of get a little tickled. So right toes are gonna come back. We come into our Lizard Pose
or our Lizard variation. It’s going to feel different for everyone so it should look
different for everyone too. So if yours doesn’t look like mine, stay present in your body. So you might be here walking the left foot out a little bit. Maybe turning the left toes out a hair. Or you might come onto the forearms. (deep breathing) Send your gaze down or slightly ahead. Draw the shoulders away from
the ears wherever you are, and if you’d like, you
want a little more heat, you can curl the back toes under and lift. If you’re lifting that back leg, really reach the heel towards
the back edge of the mat. And try to press into
your pinky toe as well so it’s not dialing in, but really strong, again, that attention to detail. (deep breathing) So big opening here, big
strength is required. Draw the navel in. You’re doin’ awesome. Take two more breaths. (deep breathing) Beautiful, if the back knee is lifted, go ahead and lower it, and slowly we’ll come out, pressing into the palms. Walkin’ that left foot
back into the center. Framing the left foot. And then we have a little
Vinyasa coming up here so press into the palms, lift the back knee if you like. Stepping back, plank. And then lower, belly to
Cobra like we did before, or this time, moving your gaze forward. Coming onto the tippy toes, and moving Chaturanga
to Upward Facing Dog. Big breath in in Cobra or Up Dog. And then big breath out as
you send the hips up high and back, Down Dog. (exhaling) Inhale, lots of love in. Exhale, lots of love out. Bend the knees generously. Inhale, look forward. On an exhale, hop, jump,
or step to the top. Forward Fold. Inhale, lift and lengthen. Find that flat back position. Lengthen through the crown of the head. And exhale, soften and bow. Root to rise. Stretch through the fingertips. Inhale, reach for the sky. Big stretch here. And exhale, hands to heart, Namaste. Soft knees. Inhale, reach for the sky. Hook the thumbs, Wu-Tang. Inhale, lift the heart. Exhale, send it to the right. You know what I want to say here, right? Wu-Tang fans. I know you know. Can’t say it. Can’t say it on this show. Not today. Inhale, lift the heart. Hope you went to both sides. Rain it down, Forward Fold. So have a little fun here. Inhale, lift to lengthen. Yoga is not so serious. It should be fun, an exploration, a celebration of your body. Plant the palms. Step the right toes back followed by the left. Last one, so last Vinyasa here. You can skip it, send
it straight to Down Dog. Or move belly to
Cobra or Chaturanga to Upward Facing Dog. Just stirring up the energy. Making sure all the juices are flowin’. We’ll meet in Downward Facing Dog. (deep breathing) And we’ll drop the left heel and inhale, lift the right leg high. Exhale, nose to knee. And then step it up, nice Warrior One as you pivot on the back foot and tuck the chin into the chest, maybe you roll up
into this Warrior One so you keep nice, strong legs. Now really press through the knife edge of that back foot. Keep the left inner thigh engaged. Inhale, reaching all the way up. Then exhale, taking that
side body stretch again. Grab the left wrist up
and over to the right. Inhale to center. Exhale, Warrior Two. Now we’re gonna pause here
and connect to the breath. Pull the pinkies back. Find a nice, wide stance. Inhale in deeply. Exhale completely. Inhale in deeply. Stick with it. Exhale completely. Great, and then nothin’ fancy here. We’re just gonna reach
the right fingertips up. Find a big stretch here. Straighten through that right leg. And then bend the right knee and send it all the way
back down, beautiful. Plant the palms. Step it back to
Downward Facing Dog. Big breath in. Big breath out. Drop the right heel. Inhale, lift the left leg up high. Exhale, nose to knee. We’re almost there so stick with it. Stay focused. Step it up. Make your way to Warrior One so you pivot on the back foot. Front knee over front ankle, and we roll it up, strong legs. Pull the left hip crease back. Lengthen tailbone down. Inhale, reach for the sky. And exhale, side body stretch to the left. Hug the inner thighs to the mid line. Doesn’t have to be a big move, right? Sensation over shape. Great. And then we open up Warrior Two. Should feel good. Now the body might be
kind of trembling here, waking up, that’s the energy moving. That’s what we want. We don’t want to be stagnant. We want to be alive and well, so take a couple solid breaths here. (exhaling) You might quietly say
the mantra to yourself. I am strong or I am supported here as you inhale in deeply. And exhale, completely
press into the outer edge of that back foot. Find stability. Cultivate strength. And then see if you can marry a little bit of softness, a little
ease with the effort. One more big breath here. (inhaling and exhaling) Great, and then nothin’
fancy, nice and slow, reach the left fingertips up. Straighten through the left leg. Big stretch here. And then soften through the left knee and rain it down. Plant the palms. One last Downward Dog. You got this. Hips up high. Heart melts back. Stay here for three breaths. (deep breathing) And then slowly lower to the knees. We’ll send it back, Child’s Pose. Fingertips swim around and back towards the toes. Take a rest. Listen to the sound of your breath. Allow the shoulders to grow heavy. Breathe into your belly. And then just find a little softness in the fingertips here. Soften your forehead. Maybe part the lips a little. You might take notice of any sounds outside where you are or
maybe inside where you are. Any children or pets crawling around or just the birds outside. Take a moment here to
honor and acknowledge and appreciate yourself for rolling out the mat
today, for showin’ up. Then press into
the tops of the feet so that your calves
kind of activate. They do a little
jump here and engage. And slowly we’ll roll up, tucking the chin into the chest. Use your fingertips to
protect the knees and the joints, and slowly
slide onto your side. Say that five times fast. Slide onto your side. Send the legs out nice and long. So go ahead and
remove the fleshy part. Remove? Move the fleshy part of
the buttocks to the side if it feels good, just so you have a nice place to root down. And then inhale, sit up nice and tall, fingertips are gonna
reach up and overhead. Then think up and over
as if you’re holding that big beach ball and
taking it over to pass to an imaginary friend. Paschimottanasana. Softening through the knees
or deep bend in the knees, whatever feels good. Eventually we round the head down. Chin to chest. So see if you can keep a little awareness in the shoulders here my friends. And you can work to straighten the legs, allowing the hands to rest wherever they gently do. So if you’re not ready
to clasp the heels or the feet, then you know, right, what’s the mantra? Be here now. Be in the moment. Accept where you are today. And breathe deep. I feel like that is
actually way more valuable than coming into any
sort of pose or shape, mastering any Asana. Take one more super loving
breath here, you got it. And then slowly release. We’ll come to lie flat on the back. Takin’ your time getting there. So knees are gonna come
up to the sky here, and we’re gonna walk the heels up towards the hips for a Bridge Pose. Palms pressing into the earth or you can grab the
outer edge of your mat. Go ahead and snuggle your shoulder blades underneath your heart space just a little and then squeeze the
inner thighs together. So imagine maybe a
block here in between the inner thighs. Press into all
four corners of the feet just like you did in
Mountain Pose, and when you’re ready, slowly lifting the hips up. Imagine sending your sitting bones towards the backs of the knees, forward rather than up. Then if you want you can
interlace the fingertips behind the tail, breathe
into your sweet belly. I like to think of my
belly as a Buddha belly in this posture. So keep your gaze straight up and breathe into your Buddha belly. (deep breathing) Lift your chest towards your chin, and then lift your chin towards the sky. Should feel really great in the neck. Chest to the chin. And chin towards the sky. Then slowly release the fingertips. Plant the palms back on the earth, and release back down nice and slow. When the hips and the bum land, press off the toes, give yourself a great big bear hug. Now we have options here. We’re gonna head into Shavasana or you might rock and roll up to a seated meditation pose. If you want to spend
a couple quiet moments sitting in Sukhasana. I’ll guide us into
Shavasana, the Corpse pose, but know that this might
be a great practice to lead you to a couple
moments of quiet meditation in a cross-legged position. I think of everything, right? Extend the legs out long if
you’re headed to Shavasana. If you’re rockin’ and
rollin’ up to seated, Namaste, we love you, I love you. Thanks for sharing your practice. Take the arms out. Maybe snuggle the
shoulder blades underneath the heart space if you’re
headed into Corpse Pose. And then wherever you are, literally wherever
you are practicing this around the globe,
let’s take a big, collective group breath in. Here we go, big inhale
in through the nose. And big exhale, out through the mouth. (exhaling) Close your eyes, and
allow the body to relax. Allow the breath to soften, and return to its natural rhythm. Its natural flow. Thank you so much
for sharing your time and your energy with me, and the
Yoga with Adriene community. I encourage you to take the mantra, Find What Feels Good off your mat. And I hope you have an awesome day. Take good care. Namaste. (lively strumming and drumming)

100 Comments

  1. Thank you very much for doing this for us! Have a great day!

  2. WuTang Clan ain't nothin to…well…if you know, you know!

  3. Great way to start the day! Thanks Adriene! Lots of love from London x

  4. wow! I loved this practice thank you Adriene <3

  5. Me: *Starts to crank it."
    Adriene: Now be careful not to crank it.
    Me, shocked: How did she know??

    Thank you for a wonderful practice!

  6. Let the sun shine, let the sunshine in… even when that means illuminating some darkness. Share the light, be the lighthouse (Yogi tea inspiration I carry with me) "I am not afraid of the darkness, for I have seen my own light." – Me ❤ thank you for sharing your love and light, Adriene – right back at'cha 💚🙏💚

  7. Also, what a beautiful, inspiring, uplifting thread ❤❤❤ I am so grateful for this community 🙏

  8. That was my last activity of the day :)))) i did it before bed and still felt so good and had a good night sleep, love it

  9. Such a great start to the day! Thank you Adriene xx Namaste

  10. Thank you so much! It’s the first thing I do when I have time in the morning and I love it 😍

  11. Day 19 of Feb

  12. TY Senpai. <3 u.

  13. Thank you to Adriene and the crew for this wonderful yoga practice! HAPPY THANKSGIVING. 🦃🍁 I am practicing from Beacon, NY in a remodeled 1960s gardener’s cottage. I am so thankful that this year I discovered YWA. It has had a huge positive impact on my life, body, and teaching this year. Namaste and May peace be with you on your journey. 💕💗💕

  14. Again, thank you so very much

  15. Namaste 🙏🏻

  16. I love your feet Adriene :3 ,love everything THank yoU!

  17. That was awesome Adrienne, thank you kindly, NAMASTE

  18. love it 💋😍😘

  19. Thank you for charing yoga with us. You make my evenings on the mat.Ty❤️🙏🏻

  20. I struggled a lot today, but that's okay ~

    I'm enjoying those practices so very much. It is so important for me to take this time each day, even if it's only 10 or 15 minutes. Thank you for blessing us with your videos ~

  21. Adriene, thank you for helping me open my tired, tight body with this wonderful practice. I loved the slow, yet powerful pace that allowed me to get deeper into these poses. So grateful for you and for the whole community!

  22. Loved that thank you, 😍🙏🏻😍🙏🏻

  23. Day 114 done!

  24. Namaste 🙂 have an awesome day you all!!!!

  25. this practice made me feel stronger and gave me the necessary energy and motivation for today 🙂 thank you so much Adriene
    <3

  26. Nearly the end of April’s ACT, this 40 minute practice was a real workout for me on my Monday morning here in England. Senior yogis unite, I hope we did it together 😊🧘🏼‍♀️🧘🏻‍♀️🧘🏼‍♀️🧘🏻‍♀️🧘🏼‍♀️🧘🏻‍♀️ it helps to share 👍🏻 we are strong . I really welcomed that child’s pose and cool down, super yummy 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  27. A great, challenging practice for me this morning, still in recovery with a chest infection. I did skip a couple of vinyasas, but only a couple! Thank you Adriene xx Namaste 💟💟

  28. I love feeling the magic happening when I’m half way through the morning videos and I feel awake and ready to go! 🙏🏻

  29. This was exactly what I needed today to feel strong, relaxed, and let go of any tension I was holding. Day 29 of ACT and so happy for this new daily habitat 🙂

  30. Absolutely wonderful practice thank you! <3

  31. Wow I’ve missed a few practices and I felt very stiff not fluid at all but your WORDS have saturated into my soul and I was nothing but accepting and kind to myself 💯❤️

  32. ACT day 29

    Did this at night before bedtime. “GREET the day” more like GOODNIGHT the day amirite?!
    Anyways, feeling relaxed and ready to sleep, yet feeling energized and crazy at the same time.
    Thanks yoga now am rocking random yoga poses while I try to sleep.

    Namaste.

    #ywaACT #FWFG

  33. Yummy practice today I feel great , better than when I first hopped on the mat so thank you Adriene for another amazing full body experience, my hip was a bit tight today so lizard posture was so needed , hope everyone had an great practice love you guys Namaste Everyone 💕💞💗💓💖❤🙏🙏

  34. what a beaaaauuutiful morning praxis – I love so mch, that every time I step onto the matt with you, I learn something new! Just awesome 🙂

  35. Wonderful x

  36. Bit deeper with this one today – I switched the last 2 days of April playlist – nice one to close on…. ready to OPEN – thanks Adriene. Big love to all the YWA community – love my at home yoga practice, not sure I would of got into this via a public class…. in fact I am sure I wouldn't of. Have a great day – Metta from Brighton. Paul x

  37. My cay rewound this half way through. guess she wanted to do it all agaih!

  38. Thank you 🙏 😘

  39. This one was a challenge with a pain in the back, however it was excellent! I apologize for not commenting more. I love you Adriene. You have changed my life, too. These free videos from you wonderful people who want to share knowledge are a life saver! Thank you!

  40. Just did this one. What a wonderful way to greet the day. Btw, I get creaky floor syndrome too……..usually after eating cabbage……..

  41. I love when YouTube directs me to your older classes. I love the creaky floor. I also love all classes with Benji, and all classes when you sing a little Broadway. Thank you all you do for me and people all over the world. I hope your kindness comes back to you 100 times over. Namaste

  42. I love you, Adriene! Thank you for helping us find what feels good <3

  43. Day 118🙏🏾❤️🙏🏾 I found this account on insta providing so many infos about hyper mobility it’s really helpful and you might learn something new too ,their acc is @Hypermobile.yogis

  44. Thank you for a Wonderful practice this morning! Im Lucky enough to live in Southern Spain, so I do my yoga in the morning looking out over orange trees and a beautiful valley beyond. What I really enjoy about your practices is the attention to the tiny details! It’s almost as if you can tell that I may be clenching my teeth, over stretching, or forgetting to breath! 🙏 see you tomorrow x

  45. Great start to my Sunday 🙏🏽Namaste

  46. Sharing the love from Queensland Australia ❤️

  47. This one right chea got me sweatin' this beautiful late morning– I'll say it for ya Adriene: Wu Tang & Yoga With Adriene ain't nuttin' to f**k with-

  48. Thank you Adriene!
    Namaste 🙏

  49. Adrienne: "Find what feels good, show a lot of love to yourself, thank you for sharing your energy with me"

    Also Adrienne: Wu-Tang

  50. What a great way to start my morning! Thank you for being awesome and inspiring everyday

  51. Love love love this ❤❤❤

  52. I love you both,namasté,

  53. This is my all-time favorite on a lazy morning <3 Thanks you, Adriene <3

  54. Dear Adrienne, thank you for this practice. It gives me a great way to start my day.

  55. Just done – at the end of a long day. Thank you #yogawithadriene ❤

  56. WU TANG CLAN AINT NOTHING TO [email protected]<# WITH!! You wanted to say that, didn’t you!!

  57. Thank you for sharing YOUR time with us! This practice had depth! And humour… as always! From Victoria, BC, Canada- NAMASTE <3

  58. I want to put that ring on your finger Adriene and my buddy Benji I love my dog love balls🌹🌹💍

  59. Thank you Adrienne! I love your detailed instruction and sense of humor! Been doing yoga for years and I love how you bring the art of yoga to a place where many people can relate to it! Kudos for your inspiration! Brenda

  60. Good morning from me and my squeaky wooden floor.

  61. Thank you for the lesson ❤️

  62. Perfect wake up on this rainy day. Feeling blessed. Namaste'

  63. heyoooooo! Adriene, GIRL. I love your videos. you make me feel in a safe space at home with your go with the flow attitude and little jokes yet empowered to practice everyday! I did the YWA August vids, currently doing September. Just finished today, Sept 6th. I love these monthly playlists, helps me flow consistently and get this ENERGY UP :DD. I feel great rn so just wanted to express thanks. much gratitude.

  64. Day 7 of September 2019

  65. REBIRTH 🧘🏼‍♀️ Day 7:
    Was that really your floor creaking, or was it ME? 😂 Another great practise, first thing in the morning. I was definitely tired throughout this, but I feel more ready to face the day now.😊

  66. For Day 7 of Rebirth, I love this slow progressing practice, growing in strength throughout but gently, so perfect Adriene. I get really caught up in the experience, concentrating on your words and using Ujjayi breath which focuses my mind just right. A lovely full practice perfect for my daily Adriene workout, thank you 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  67. This practice was challenging at times – challenging my energies, as I'm on the tail end of infection. But I did it and benefitted! Thank you Adriene xx Namaste 💟💟

  68. Great to way to start the wknd!! ✨✨
    Thank you for the practice 🔋
    Good vibes to all ywa pals 🌻
    Namaste 😊🙏❤️🌟

  69. Nice flow this morning, enjoy the rest of your day everyone🙏💕

  70. I feel at peace after this practice. Sending love out to all that are practicing today! ❤ Namaste 🙏

  71. Thank you so much once again! Day 7 of REBIRTH complete!! Enjoy the day!

  72. This yoga was wonderful. Just what I needed today. Also, the not killing the moth and the removing your butt parts were so funny. I love when I laugh with you during these sessions. Such good giggles ❤️😂

  73. I have been watching your videos for years- you truly were my start to loving yoga. In doing your Rebirth playlist for September here comes this great video. I remember doing it once before, but today I realized how much I LOVE this particular video. I'm saving it liking it remembering it! Its the perfect amount of length of time- just enough sweat- just enough meditation, you have every juicy move possible so no parts of your body feel left out. This video will officially be my start to the week yoga video practice. Just yummy perfection. Oh and yes Wutang Wutang — Wutang is here forever! *Namaste

  74. This is such an uplifting video. Perfect for calming my unsettled brain today. Very appreciative! Yay Day 7 of #REBIRTH.

  75. Wu Tang reference!!! Adriene you are just so wonderful! Loved this practice so much.

  76. REBIRTH day 7

    It’s more like greeting the bed for me lol, I forgot to do it earlier today and did it before sleeping.

    Namaste.

    #ywaREBIRTH #FWFG

  77. I didn't manage to squeeze this in yesterday with a busy day I had, but today I did along with doing today's right after!

  78. When a 40 minute class feels like 10 minutes, you know the instructor is awesome. Thanks Adriene!

  79. Nice after a long day at work. Thanks Adriene.

  80. Loved it so much and need it really … thank you and Namaste

  81. AGGHH, they really have to add a heart icon!!
    Thank u Adriene😍

  82. Be cheerful and spread happiness in every thing you do 😉 Thank you so much Adriene and namaste 🙏🏻✨

  83. That was an amazing flow!! A bit long so I split it up before and after my cardio pump class at Y. 🤣❤️❤️

  84. Ahhh, perfect. Feeling the heat and so strong after that video. Thank you, as always, Adriene. Have a splendid day everyone. We are loved, we are supported! ❤️🙏🌈🦋

  85. I missed this one Saturday so I just finished it now and my body was so sore but this practice really helped work out the kinks I never taught I would say that but it really did so thank u Adriene for this amazing practice much love, Namaste Everyone and goodnight 💕💞💓💗💖❤💪🙏

  86. V

  87. My doggo was licking the sweat off my face in corpse pose. Great work today people!

  88. The fleshy part of your hand ! Perfection! I was able to go deeper into downward dog than I've ever been able too! Thank you for your constant wisdom! 🥰 Namaste

  89. Could this one be added to the Morning Yoga playlist by chance? 🙂

  90. It's early morning here in Australia, I'm doing this yoga facing a big window with sunlight streaming in. I feel so full of energy after completing it and I'm grateful for this day.

  91. Just what the doctor ordered after feeling crappy with ear problems. Felt good – job done x

  92. Is this suitable for beginners?

  93. Adrienne, i like to mix things up to keep myself motivated and learning, so have several ‘go to” yoga teachers. But ya know what? When I need to regain perspective, remember my joy in yoga, practice my foundation and alignment, I ALWAYS RETURN TO YOU! Here is where I never feel that rush to compete, overextend my limits or look and practice like everyone else. Thank You for your work. You are a beautiful and healing soul. Namaste & Shalom to you my friend.

  94. Great legs! Nice flow Adriene 👍

  95. I really enjoyed the slow buildup.

  96. Adriene: Notice any sounds
    Me: Noticing my dog chewing on his antler
    Lol

  97. Thank you for being a magical constant that I can always rely on. Your videos always help me feel better and wind down from a stressful day. Taking the mantra – find what feels good – and applying it to life.

  98. Day 249💚

  99. You DO think of everything!! This was amazing!!

  100. 8th day of rebirth and 68th day of nonstop yoga Woohoo! i mistakenly did the upper body one yesterday and saw i missed this one.. must tell ya this practice surely hits all the muscles in your body but it feels so good! And by now i dont need to put on my glasses or contact lenses to see the video, your voice is enough and somehow at times i know exactly what comes next! Loves ya and benjiiiii baba!

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