yoga simple exercises

what's up, everyone? welcome to yoga withadriene. i'm adriene. today we have an awesome morning yoga practice for you. we get a lotof requests for more yummy morning yoga. people wanting to start their day off right and connectmind, body, and spirit. so today's practice is all about that. nice, beautiful practiceto start your day. i did wanna mention before we get started that we actually created anentire seven day morning yoga program based on this big request for morning yoga and ifyou're interested in that you might go to yogawithadriene.com/rise to get more informationand just get clued in so that you're the first to know when it's ready for you. okay. sofor now let's do a nice, big stretch and hop on our mats for a morning practice.

[[00:00:40]]♪ [music] ♪ [[00:01:00]] okay. so this morning we're going to beginin a nice, comfortable seat. you can lift your hips, your bum, up on a blanket or ablock or towel if that feels best for you. just allowing the legs, the knees to dropand eventually for the heart to lift, to rise. so take a second to settle in. this momentis the most important moment. yes, our sun salute is lovely and vital for the systemto get energized for the day, but i feel like this is the moment where you just give yourselfpermission to be still, to set intentions for your day. and we'll do that by focusingon the breaths. so take your time getting

there. you're just gonna let the video rollon here, you don't have to pause it. you can take your time, give yourself a little massageif you need to, any movement that feels good so that you can then find a little stillness.so we embrace the reality of, basically you might have animals around you or children.you might be a little strapped for time. so just do your best. take your time gettingto a place of stillness, and then relish in the stillness. notice the quality of air inthe room, maybe you notice the sounds. for me, i can hear the birds outside. soften throughyour jaw, your lips. and then permission to just close your eyes and take out the visualof the video for a moment here or maybe for the majority of this practice. noticing yourbreath... noticing your energy. you're sleepy.

i'm sleepy. and allowing the hands to justfall wherever they naturally lie. then we'll begin to deepen the breath, really truly seeingif we can deepen that inhalation. extend it. make it longer, bigger, fuller. [breathing] and then letting the exhale do the same. [exhaling] notice if that changes anything in your mood,your energy. let's try it again. deep breath in... and a big breath out. and one more justlike that. inhaling in, big breath... and exhale out through the mouth if you haven'talready.

awesome. draw the palms together at the heart.take a quiet, private moment here to set an intention for your practice or set an intentionfor your day. this can be one word or it can be a string of words, a beautiful sentence,something that is positive that will serve you in the present moment. when you feel likeyou have your intention, go ahead and repeat it to yourself honoring the power of word,the power of thought. now with the palms pressing together at your heart in prayer position,we'll go ahead and bow the head. bow the mind intelligence to the heart, to the body intelligence.and we get a nice, beautiful stretch in the back of the neck and the back body. confirmyour intention with a big breath in. consider it already done, already so, as you exhaleout. stay here. no need to look up for the

video. we're just gonna spend a couple morebreaths here. you might draw the shoulder blades together and down. you might anchora little bit of weight in the elbows down. so we're just maximizing each moment withthe breath but with a little bit of consciousness. i also like to call this 'getting your money'sworth'. you basically get the most out or your yoga by breathing deep and really, reallyrelishing in each stretch. so whatever that means to you, just take a couple quiet breathshere making the magic happen. and for me this is also just a sweet moment of prayer, of-- i almost said remembrance. butof surrender. take one more breath here and then we'll slowlyrelease palms to the kneecaps. tuck your chin into your chest. slowly roll up, up, up. cool.head over heart, heart over pelvis here. draw

the shoulders up to the ears. take a deepbreath in, exhale, drop them down. continue to move, rolling the shoulders up and back.big breath, exhale down, and one more time. awesome. take a look at your hands. maybegive them a little massage here, massaging now to the wrists, maybe the forearms. andwe'll take just this awareness of the hands, the knuckles, the fingers, the wrists, theforearms and bring that awareness with you into tabletop position. wrists underneathshoulders, knees directly underneath the hip points. you know what to do here. take a momentto really find integrity through the spine. make sure that the neck is not collapsing. so chances are you're looking at the videohere, which is great. so when you feel like,

"okay, i know what we're doing," bring yourgaze down straight, maybe just slightly in front and in between your index fingers. andthen let's begin to bring the rest of the torso with us, so drawing the lower ribs in,navel up. breathe, breathe, breathe. and make sure you're not locking in the elbows, soa little softness here. a little buoyancy. great. inhale in, on an exhale press intothe tops of the feet. press into all 10 toes if you can. just try. and then lift your kneesup so we can engage our center, our core. hovering table here, hovering cat. shouldersdraw away from the ears. we start to shake, we start to panic, and use your breath baby.calm it down. i can hear sirens. [laughing] which is kinda perfect for this pose. yourbody starts to go, "oh, shoot." and then we'll

slowly release. awesome. curl the toes underhere and send your sit bones to your heels. reach the fingertips forward and this is anothersweet surrender as we melt the heart down. forehead to the earth, breathing big, fullbreaths. relaxing the shoulders as you stretch, getting some nice, beautiful stretching inthe soles of the feet which is kind of, i think, pertinent for a good day. you mightgently rock the head a little side to side, massaging the forehead. you might feel a nicerelease in the heart, in the shoulder girdle, in the upper back body. so just start to play.start to notice the mind is going to want to think of what's next on your agenda andsee if you can just kind of use this time to practice being in the moment. practicenoticing where you're at today.

then slowly we'll bring ourselves back upto that tabletop position. find your alignment. find that integrity from the crown of thehead to the tip of the tailbone. so we're not dropping here or collapsing here but we'refinding nice connection. and then we'll open the floodgates whenever you're ready, usingthe breath to explore a little, bit of movement in the spine. we call this cat-cow. when you get bored, begin to veer off therailroad tracks shaking the hips a little left to right, coming forward if that feelsgood, maybe rotating the ankles. you know, anything and everything here that's reallykind of slow and mindful to just kind of wake up the body. say hello to your joints. notthose kind of joints, these. just kidding.

that might have been inappropriate, sorry.and then whenever you're ready we'll walk it to downward dog. but nice and slow, sowith the same mindfulness of waking up the body. no pressing, no yoga robots here, nopushing. just easing into it. so what that looks like is entirely up to you. stick withyour breath. keep the knees bent. we'll go for a nice slow walk toward the front edgeof your mat. you got it. toes pointing forward, lots of space between the feet here. hello.good morning. and then we'll release over, grab the elbows, feel that nice, beautifulstretch in the legs. beautiful stretch in the back body. big breaths. life is good.then release the fingertips down and on an inhale we'll slowly lift up to a nice flatback position, kind of recreating where we

were in that hovering table or that tabletopposition. big breath in and soft knees as you forward fold down. bring the feet togetherand slowly with the knees bent, soles of the feet really connected to the earth. we'regonna slowly roll it up. so nice soft knees as you press into the earth. maybe takinga moment here to loop the shoulders, draw circles with the nose, anything and everythingthat feels good. so you can fix your drawers, kind of get all the wiggles out, all the littlemovement so that then... you know, maybe it's a big just organic good morning stretch...so that then we can come to a place, a moment here, of stillness. a place where we can justfind a moment of stillness. remember your intention and begin to deepen your breatheven more. maybe it's an ujjayi breath here.

maybe it's just continuing to return to thatbig inhale and that big release out. now we'll begin to marry the movement withthat breath by inhaling, reaching the fingertips all the way up and overhead, stretching throughthe side body. take your right hand. grab your left wrist and begin to stretch throughthe left side. inhale to center, big breath in, exhale to the other side. inhale to center.exhale, bend your knees, bend your elbows and take it all the way back down. inhalehalfway, lift your aversion and exhale. bow. step the right foot back and begin to stretchthe legs. lower the right knee, maybe rock a little back and forth stretching throughthe hamstrings, stretching through the foot, stretching through the groin. sorry. beautiful.then we'll lift the right knee up, nice low

lunge here. as you loop the shoulders inhale.let the heart radiate forward. then plant the palms. take your time. slide the lefttoes back to plank. we're gonna pedal it out here nice and strong. big breath in, big breathout. then send the hips up and back, downward-facing dog. melt the heart back. press into all 10knuckles. and then we'll step the right foot up into the lunge. same thing here, nice..just beautiful, slow check-in with the legs. so lower the back knee... and take your time,noticing where you're sore, where you're tight. and then eventually we'll lift that back kneeup maybe. maybe keep it lowered. and we'll loop the shoulders, let the heart radiateforward. big breath in... and again planting the palm, sliding the right toes back thistime to a strong plank. feel free to lower

the knees here. gonna take a couple breathshere in and out, in and out. really pressing away from your yoga mat, drawing your navelin and out. find that uti and abunda. so wherever you are, make sure you're breathing full breaths.then together we'll slowly hug the elbows into the side body. send the gaze forward,so find a nice, long neck, and lower all the way down to your belly. take a rest. align your ankles and your toes with yourhip points, pressing your foundation and then slowly inhale. lift up, nice baby cobra. palmsunderneath the shoulders but really we're trying to bring some integrity into the spine.so you might even just lift your hands for a second. make sure you're not cranking upinto this cobra shape prematurely. keep it

soft and easy here. maybe even find a littlesway... and then we'll curl the toes under. lift the kneecaps up. so lift the kneecaps,reach your heels towards the back edge of your mat, draw your navel up, and press intoplank. big breath in... big breath out, downward-facing dog. awesome, everyone. pedal it out hereif it feels good and then find a moment of stillness pressing into all 10 knuckles, meltingyour heart back. no need to straighten the legs. if you wanna keep them bent as you stretchit out. it is nice in the morning to give yourself that space. awesome. and then we'llrepeat that slow walk up towards the front edge. take your time. keep breathing. andwhen you're ready inhale halfway, lift, flat back position. long, beautiful neck. exhale,bow. inhale, sweep the fingertips left to

right, slowly roll it up. this time fingertipsare reaching all the way up towards the sky. and then on an exhale hands back to your heart.awesome. lift your sternum to your thumbs. let your tailbone grow heavy here and rememberyour intention. cool. so we'll drop the hands to the waistline hereand we're gonna kind of turn on our maps... maps? metaphor. turn on our mats so that wecan come to a nice wide stance. no need t rush getting here, so if you need to moveyour mat or get situated so you can see the video please do. we're gonna draw energy upfrom the arches of the feet .turn the two big toes in just slightly and there's a tendency...we're just kind of built this way, to go wider than we need to like we're doing the splitsor something. so just make sure you have a

nice, stable stance. doesn't have to be toowide. firm body lifts up, back body grounds down. tuck your pelvis. kind of a superheropose here, a power pose. great to start the day. lift up from your armpit chest. if you'renot too sweaty, you might even take your thumbs to this area and give yourself a nice, biglift, a nice, big stretch. and keep that lifted. hands come back to the waistline. notice ifyou're locking through the knees or if there's a little bit of awareness there through allthe muscles. big breath in... on an exhale, we'll keep a flat back as we come just halfway.again, just recalling that flat back position, that tabletop. imagine placing a little teacupon the back of your neck here. inhale in. exhale, continue the journey all the way down,wide-legged forward fold. adjust the feet

as needed. palms can come to the mat. this will look and feel a little differentfor everyone based on where you're at in your physical yoga journey so just take good care.maybe you're here. maybe you have a block. maybe you have even a chair or something nearbythat you can lift the earth up to you. maybe you are able to walk the palms back and inline with the arches of the feet. breathe, breathe, breathe. maybe you're able to bringthe crown of your head to the mat. hug the elbows in if you're here. keep nice rightangles. stay aware of the shoulders. we have lots of options for wide-legged forward fold.super awesome, really really great yoga pose to wake up the body. find your breath. ifyou have a headstand practice and you wanna

come into a little tripod here you might,but only if you know that you are safe and ready. press into all four corners of thefeet. don't forget about your energetic body here everyone. big breath in... and use yourbig breath out to begin to unravel. right hand comes to the center line, just gonnatake a little twist here as we inhale. left fingertips reach up towards the sky like we'repulling back a little bow and arrow here. reach, reach, reach. breathe into your belly.draw your shoulders away from your ears. and then we'll exhale, release and switch. onemore time to the other side. again, energetic bodies. we're not collapsing into our foundationor letting this extended arm grow limp, but we're pressing away from our yoga mat, awayfrom the earth. reaching, reaching energy

through the right fingertips. inhale in. exhale,release. this is the awareness practice that's gonna make your day freakin' awesome. okay, from here i'm gonna heel-toe, heel-toethe feet in and then i'm gonna allow my bum to release down to the earth. lots of crazythings happen here. the heels might wanna come up and we're gonna go ahead and let them.you might come into a nice low squat. wherever you are, just take one more breath here. you'renot gonna be here long. awesome. and then we'll release, coming to seated, sending thelegs out long. so we want a nice, healthy, strong back for our day, one with strengthand awareness so we can maybe maintain proper posture throughout the day. so the stretchingis good but we also wanna engage the core.

so i'm not trying to be mean, but i'm thinkingabout your posture and everyone always wants to work on their core anyway. so no complaining.loop the shoulders. bring your hands to the backs of the thighs. we'll keep this fun andpain-free. actually that felt good on my sacrum. you might just rock a little back and forthand then we'll lift the shins parallel to the ceiling. we might just stay here or youmight reach the fingertips forward. inhale in. find a big breath out. don't forget tobreathe. then we'll bring the palms together at the heart. again, we could just be here.others will bring the palms together at the heart and we're gonna extend the right legout long. keep a brightness in the feet. keep the heart lifted, everyone. so a variationis to keep the hands on the legs and be here

or here. we'll switch right knee in, leftleg out... and switch. keep moving as if you're pressing an imaginary... something away. greatteacher. [chuckling] just kidding. great. do one more on each side. woo, yes. and then we'll bring the hands to the thighsand we'll begin to roll it down for yogi bicycles. so you can take a second here to hug the kneesinto the chest if you need to. we'll interlace the fingertips behind the head when you'reready. inhale in, extend your elbows left to right. so open up through the chest andthen we'll lift the shins up. scoop the tailbone up so lower back is nice and flush with themat. and here we go, right leg goes out. this time we kiss elbow to left knee. and thenwe move smoothly through center so no need

to get hard and crunched. keep it soft andeasy and then take it to the right. smooth move through center and take it to the left.press into your right heel smoothly through center. the reason i say that is we're usedto like [grunting] "gotta get the most out of this!" and i feel like you dissipate allyour energy and the muscles just get this jolt instead of this encouraging tone. anyway,hopefully you're still moving smoothly through your yogi bicycles. let's do one more on eachside. you're doing awesome. way to stick with it. bring on the heat. and then we'll release.awesome. hug the knees to the chest. big breath in, and on an exhale soles of the feet cometo the mat onto the outer edge here. so walk them all the way out. allow the knees to falltogether. inhale. reach the arms up and overhead,

full body stretch. and exhale, slowly lowerthem down. repeat. inhale, reach up. close your eyes. notice what's going on in yourshoulder blades here and exhale down. one more time. awesome. palms come to the earth. we walkthe heels in line with the hip points for a bridge pose. inhale, press into your foundation.scoop the tailbone up and whenever you're ready exhale. slowly begin to lift. interlacethe fingertips behind if that feels good. walk the shoulder blades together. open upthrough the front body. big breath in... and exhale. release, nice, slow journey down.awesome. cross the right ankle over the left. grab the outer edges of the feet, might wannarock a little side to side here. you might

choose to do a little happy baby pose hereor a... plow pose, sorry. shoulder stand, anything like that. maybe some circles ofthe sacrum. so take a second to fulfill whatever you'd like here in the body and then we'llmeet by rocking and rolling all the way up to seated. take your time, though. so doinga little rise and shine freestyle moment here. i feel like it's important. and when you're ready we'll meet back in sukhasanawith crazy hair. and really, actually you can come to any comfortable seated postureof your choice. so if you're comfortable being on your knees, that's great. if you have achair or bench nearby and you wanna sit, head there. the goal is to inspire you to get intoa comfortable seat where you might want to

sit maybe a little bit longer beyond thisvideo. maybe do a little meditation. but if you have to boogie which sometimes we do,a lot of times we do, i wish you the best. i hope you have a beautiful day. thank youfor sharing your time and your practice with me. we take a couple big, full breaths intogether with the hands drawn together at the heart just connecting to the big picture.remembering to take the nutrients of our practice and our intentions with us on into the day.and we'll seal the deal by once again bowing the head to the heart, bowing to ourselvesand to one another. thank you so much. namaste. ♪ [music playing] ♪