Yoga For Focus & Productivity – 10 min practice


– Hey guys, what’s up? Welcome to Yoga with Adriene. I’m Adriene, this is Benji and we have a quick little ditty here today to help you get the juices flowing, help you focus, reboot or refocus. Just a little pick me up
for the mind and body, so let’s hop on the mat
and find what feels good. (peaceful instrumental music) Okay, let’s begin at the top of the mat today in Mountain pose. Jumping right in, so it’s really up to
you to bring the breath. Take a big inhale in,
sit up nice and tall. Big exhale out. Big inhale in, maybe loop the shoulders, ground through the feet as you exhale. Big inhale in. This time reach the
fingertips all the way up. Full body stretch. On an exhale, take the right
hand over the left wrist, side body stretch as
you tilt to the right. Inhale, reach it up. Exhale, side body stretch
as you tilt to the left. One more time on each side. Inhale, reach. Exhale, tilt. Inhale, reach. Exhale, tilt. Coming out of that crumpled up state here. Beautiful, inhale, reach. Exhale, bend the knees, take it all the way
down to a forward fold. So just take a couple
moments to hang out here, shaking the head a
little yes, a little no. Try to draw your navel up and in here, create a fully body experience. Great and then feet
together or hip-width apart, it doesn’t matter, just
nice, conscious footing. We’re gonna bend the knees. Right fingertips come down in front and inhale, left fingertips as
you open up towards the sky. Big twist. Draw the shoulders away from the ears, find extension through the crown. Inhale. Exhale to release and switch. Left fingertips replace the right, opening up through the
right arm this time. Big inhale. And big exhale. Inhale, reach. Imagine someone pulling you
up from the right wrist. And exhale to release everything down. Great, inhale, halfway lift here. And exhale fold. Plant the palms. Step or hop it back to plank. Pedal it out here, move through a Vinyasa, just one of these today, so nice and slow. Inhale, open the heart. Exhale to Down Dog. This is my version of Down Dog and that’s his version of Down Dog. Inhale in. Exhale, hop the feet up towards the top or step the feet up. Forward fold. Inhale to halfway lift. Long neck. Exhale to fold. Inhale, bend the knees generously. Come into Chair pose here, send the hips back, fingertips forward, tailbone’s gonna lengthen down a bit here as you open the chest, open
the heart towards the front. Big breath in here,
just waking up the legs, stimulating the energy of the body, lift your toes, one more breath. And then exhale, twist to the left, outer edge of the right arm to the outer edge of the left thigh. Lengthen the crown here, you’ve got it. If you wanna open it up, you can here. One more breath. And then exhale, release everything, straighten your legs, forward fold. Back to Chair. Here we go, send the hips back. Excuse me, scoop the tailbone. Or rather lengthen the tailbone down and open up through the
chest, open through the heart. So lengthen tailbone down, open chest. Big breath in, lift the toes. And then exhale, find your
twist on the other side. Try to keep the knees together here, again, nice long extension
through the crown of the head. Big breath in. Big breathe to release. Awesome. Inhale, halfway lift. Exhale, fold. Spread the fingertips,
inhale, reach for the sky. And exhale, bringing it down. Hands come to the waist and we’ll slide the left foot back. So we’re gonna pivot on the left foot, coming into Warrior II,
so nice wide stance. Front knee over front ankle, hands can stay on the waistline if you’re new to the practice and you’re like whoa, that was just a lot. So we’re kind of giving
the thinking mind a break and really paying
attention to the sensations of the body and the breath. So stay here if you need to, otherwise reaching the fingertips out. Imagine someone pulling you
with your right wrist forward. Gently pulling and tugging
you by the left wrist back. Find your breath. Good. One more inhale in. On your next exhale, straighten
through the front leg. Send the hips back. Send the hips back and reach
the right fingertips forward. Slow tilt into Trikonasana today. Triangle. Right shoulder comes forward, heart opens up towards the sky. Length through the crown, big breath in. Big breath out. Inhale. Someone pulls you up from your left wrist, open the chest, open the
heart, back to Warrior II. And then we’ll right to the right toes in, left toes out, same little
ditty on the other side. So find your footing again, hands can stay on the
waist here as you ground and begin to wake up through the legs. I have Foundations of Warrior II video if you wanna check that
out, we break it down. Someone pulls you from the right wrist, find length in the side body, someone pulls you through the left wrist Head over heart, heart over pelvis. Find your breath, sink deep. Good. And one more inhale in. And use your exhale to press to all four corners of your left foot, straighten through the left leg, send the hips back. Stay long in the side body. Slow reach forward and then
over into your Triangle. So resist the urge to collapse here. Work on that core. Spark a little fire in your belly here and stay connected through the spine. One more breath here, doing
awesome, deep breath in. And then imagine someone lifting you up from your right wrist
as you come back to Warrior II. We’ll bring the hands to the waist and then straighten through the front leg. Turn both toes in this time. I’m just gonna walk back a little bit. Both toes in, we find our Power pose here, loop the shoulders, nice
reboot posture here, standing wide-legged forward fold. We got it goin’ on, let’s do this. Inhale. Stand up nice and tall. Exhale, ground through the feet. Inhale, lift your heart,
lift your sternum. Exhale, slow reach forward. Heart reaches forward, hips… Hinging here and nice and easy, we keep flat back as long as possible, draw the shoulder blades together here, elbows nice and wide. Keep activation through the navel, through the abdominal wall here. And then we’ll release the hands down. Okay, if this is much too much, you might skip the forward fold part and just roll back up,
stay in your Power pose, otherwise, you can bring a block or a chair or a pillow or something around to lift the earth up to you or just stay right on the fingertips. Eventually we’re walking the palms all the way back in line
with the arches of the feet. We’re keeping the shoulders plugged in and the crown of the head
will come to the ground. So I don’t typically do, you know, even my practice on the channel, because I want everyone to feel like they’re being taken
along for the ride, but just check out where you are today. If you have an inversion practice maybe you pop up there for a moment, stay mindful and integrated. But only if you have that practice. To come out of the posture,
press in your foundation. Engage through your center. Now slowly walk the palms
all the way back up, soft knees as hands come to the waistline, we loop the shoulders and lift the heart. Awesome. Hop the feet together or heel toe heel toe all the way back to your Mountain. Draw the palms together at the heart, take a deep breath in. And let a big exhale
out through your mouth. Close your eyes. Notice how you feel. Great work. (peaceful instrumental music)

100 Comments

  1. Checking in 30 days of twice a day!

  2. Your videos have saved my soul and my bunions Ahahah TMI? your the cats pajamas Adriene!

  3. I did this today because I was really tired and needed a little something to wake me up and it really helped, I love this and will probably bookmark it and do it again sometime

  4. This always helps me! Thank you!

  5. Namaste

  6. Hi, could you perhaps do an exam session yoga?

  7. Bemjiiiiiioooooooo👍

  8. Whoops is Benji

  9. Question – the outside of my ankles and sides of my shins get really sore when I do the wide legged stance (folding forward etc) is there any stretch or strengthening exercise I can do to alleviate this?

  10. 🖤

  11. Its good and all but can you be clear on what poses we need to do next. Just a suggestion

  12. Beautiful short yoga sequence, did it again today after my run to keep my daily yoga momentum going. Thank you, always a pleasure to do yoga 'with' you, @yogawithadriene 😄

  13. Thanks x

  14. Day 67 done!

  15. Loved this, looked like Benjy was doing a yoga stretch right at the end!

  16. This is a great Week starter motivation. Today is Monday and I feel great. Thank you and Namastee <3

  17. This went by so quickly! :O Nice lil practice to do before bed. <3

  18. For Day 11 of RESET I followed this short practice with another which was so good for my arthritis, 11 minutes of Yoga For Fingers,Hands & Wrists. These two combined were good for my Monday morning 😊 ! See you tomorrow on the mat for some Yin or maybe some core practice 😂🤔 thanks Adriene 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  19. Loved this practice. Great start to my morning 🙏🏼

  20. Gracias, Namaste:)

  21. woo! needed this! <3

  22. This workout + your selfceare yoga video was my new yoga start efter having a cold for an entire week! I did the practice in my parents green house and the neighbor's cat came and visited while I was doing yoga and it was really nice ✨🌻💛🐈 I just wanted to share that experience haha 😊

  23. I just loved the warrior poses 😍

  24. Loved warrior two today, I also felt my thighs strengthening ^^ Lots of love <3 Namaste

  25. I did this in the evening in my pajamas and I have to say – what a yummy practice! Beautiful evening treat, exactly what I needed! 🙂 🙂 NAMASTE 🙏

  26. RESET day 11

    I love those short sessions, you can easily squeeze one during your day regardless of how busy you are. It gets the mind right and the body warm, not intense but just the right amount. Also, its only like 10 mins!

    Namaste.

    #ywaRESET #FWFG

  27. Made a huge difference in my day! It doesn't take much. Thank you for teaching us that Adriene!

  28. March 2019 Reset—- Exactly what what I needed today! xoxo

  29. Short and sweet, what a treat. Feel it from my head to my feet 👨🏾 🦶 🧘🏾‍♂️

  30. Last time I did this I was on month 11 of yoga every day… Now I'm on month 15. What is happening?! This was well timed for me : I just stepped back into a creative project after taking a week off from it ♥

  31. Reset 2019

  32. Yeah babe today I got back my energy like yuppie loving todays practice although short and sweet I'm not complaining I needed it so thank you Adriene, you picked a wonderful practice for us so thank you, hope everyone is having a great Monday evening, Namaste Everyone 💕💞💗💖🙏

  33. Great way to start the day! 💚🙏🏼💚 namaste

  34. Day 11 of March – 12/3/19 <3

  35. Thanks👏🏽
    Now 06.35 and I can start the day✅

  36. I tried this for this morning's stretch. This is what I needed. I can't do anything laying down on the ground and this is what I needed. If I lay down in the morning, I'll go back to sleep. This stretch was beautiful and I'll try it again tomorrow!

  37. Sometimes a quickie is all you need to get in the groove .Namaste

  38. this is one of my favorite practices thank you! 🙂

  39. I love your channel!

  40. This was sensational. Thank you.

  41. Thank you!❤❤❤❤

  42. Thank you for this gift

  43. Can’t get enough… any reset peeps catching up like me & doing 3-2 classes a day?? 😂

  44. This practice really helped me.

  45. 4th day of doing just this, amazing

  46. You know things are improving when Adrienne says ".."if this is too much for you.." and you go "NOPE I'M GOOD!"

  47. Thank you for this quickie 🙂 I need focus and productivity to start off quarter 2 of 2019! Thank you and namaste, Adriene!

  48. Day 69 🔥🙏🏾 🧘🏾‍♂️

  49. I was feeling so overwhelmed with my accounting homework so I searched on youtube for a yoga routine and I've never done that before and I'm SO glad I did, bc I feel AMAZING! So refreshing! Definitely doing it again v soon!

  50. Loved this practice! Feel very motivated!

  51. Beautiful movement. I feel good indeed. Thank you.

  52. I am grateful this content exists (More specifically that YOU exist Adriene!) I feel more centered after the practice, thank you!

  53. Love ya chic!!! From one human to another… bravo 👏🏻 you are great teacher! Thank you!!

  54. 0:27

  55. "Close your eyes, notice how you feel"
    – I feel great!!!

    I express my gratitude.

  56. Really liked your clear and calm instructions without all the distraction of music in the background. Thanks

  57. I wish I could give a double thumbs up, with a midnight work session this definitely pays off.

  58. Thank you Adriene.
    Didn’t have lots of time this morn.
    Have a wonderful day.
    Xxxooo😊😘❤️

  59. Clear, concise and super nice!! ❤ Thank you.

  60. Fuck yeah! Ready!!

  61. I’m doing this before a big test! Who else?

  62. Excellent to reboot the system, yes! Because after all, we are human computers 😜. It was as good as a night's sleep. I'm feeling in harmony, peace with myself right now. Therefore genuine self-realization means to reconnect with that original Self, the Supreme Self. That's exactly how I'm feeling. Namaste Adriene.

  63. You are my favourite yoga teacher. I am enjoying your videos. I find peace in my body and mind. Your technique reminds me of my first ever yoga teacher. He was great too! Thank you.

  64. That just did the job! Thank you, Adriene <3

  65. Thank you very much !

  66. Thank you for this! Good one! Are those Van Halen pants?

  67. Great ditty before work. ❤️

  68. You and Benji matching has to be the cutest thing ❤️

  69. Namaste Adriene. Love, love, love to you

  70. Just wanted to thank you, Adriene. Lov ur videos, esp this one. Second revisit to this video and it really gets the juices flowing.

  71. Day 10 of July 2019 <3

  72. that was really awesome thank you!!

  73. Love ❤️

  74. Ironically, I stopped watching this video about 5 minutes in today.because of my dog. He needed to go out, and then I went on work.

    So now I’m back 10 hours later….. and here we are. At least I made it back to the mat. 😆😂

    This comment was not to discredit Adrene’s work because this is an awesome video! But, I just thought it was funny that I got distracted in a focus-structured practice 😄

  75. Thank you so much, Adrienne

  76. Trying to find the perfect one if I can’t knock out a day in one of the “30 day” challenges. This one was good but I’ll still keep looking haha

  77. AWWW YEAAAH! perfect fix to a fidgety desk day, really glad my colleague wasn't in and I could do a quick we set in the office

  78. 7:41 oh look a Penny

  79. Good morning Adriene. Happy Wednesday.
    Thank you for waking me up, exactly what I needed.
    Wish had started earlier, could have done it again and more.
    No more looking at emails in the morning.
    Takes away from my Lovely Yoga Time.
    Have a wonderful day.
    Love your pants.
    Can I order them?
    Love,
    Graziella😘❤️😊🙏🌹

  80. Not only did I manage to hold myself up in Downward Dog and plank, but I didn't collapse during warrior 2. Yay these videos are really helping.

  81. Day 73. I needed a quick one because I'm running late. Here's hoping I'll bring this energy to work today! 🤞

  82. you're the bomb, sensei! thank you!

  83. Will this work

  84. pretty sure this sequence played @ .75 Speed is a portal to becoming limitless. no biggie.

  85. Namaste <3

  86. Thank you Adriene! I have a job interview in two hours so the Power Pose was just what I needed.

  87. So far you and Benji are my fav yoga channel

  88. I'm not sure if it helped "focus and productivity" in particular. But it got things flowing even if it was only 10 minutes. And I also add some meditation in the end 🙂

  89. Sometimes, all it takes is 10 minutes to center your self… and sometimes all you have is 10 minutes to spare to do it! So sometimes it all falls into place.

  90. Woah

  91. This was exactly what I needed!

  92. this was the best yoga I've ever done in my life (if we ignore hot yoga xD) it's great for those who are busy but also wants to do yoga as well.

  93. Amazing. Faster pace than I’m accustomed to, but it was definitely needed to keep the juices flowing.
    Now I’m ready for my trail walk 🥰

  94. I dont know why I let myself fall out of practice….this was an invigorating video for the stressfull/sad week I've had🙏 Namaste, Adriene 💞

  95. Ik this is from 3yrs ago but i appreciate the short 10min videos like this! Helps me to get back on board after being lazy for a while! Lol, i always take breaks in between the 30 day yoga challenges and get lazy.

  96. This is my go-to quick energising practice (as well as the warrior dance video). It's honestly amazing to me how much it clears my head in such a short time!

  97. Someday I hope to say I’ve made it through all your videos, but right now I’m grateful for the 10 minute ones I can squeeze in before I get ready for work ❤️

  98. You are life changing. I don't know what I'd do without you!

  99. I hope there is a timer 🙁

  100. Perfect little empowering practice. Thanks Adriene 🤗

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