Morning Mobility Yoga | Wake Up and Stretch!

Transcript

Top of the morning! Welcome to Yoga with Adriene. Thank you so much for being here. I'm Adriene, this is sweet Benji. And today
we have a Morning Mobility Practice. So hop into something
comfy and let's get started. All right, let's start on our backs. Come on down to the ground. Right away, big “good morning” stretch. So take the arms up and overhead. You can close your eyes
if it feels good here. Just to begin. As we start to tune into the body. Easing into this mobility
session together. Nice big stretch. Big breath here. And then slowly we're going
to hug the knees into the chest. Both knees hugging them in. And you of course
will start to tap in with how you're feeling in your body. Maybe how you're feeling in your energy. You might also start to tap in with just really making this practice your own based on the sensations,
the feedback that you're receiving. So taking the knees maybe one way in a circular motion and the other. Or opening and closing the knees. Lovely lovely. Then send the left foot down and
send the right foot up towards the sky. And you're going to interlace the fingertips behind the thigh,
or maybe behind the calf. Take a deep breath in and a long breath out. I'm just going to draw some circles
with your right ankle. One way and then the other. And then we'll extend the left
leg out long. Maybe. Maybe you stay where you are. Take a big breath in here and a long breath out. Then bend that left knee again. Bring the left foot to the ground. You're going to cross the right
ankle over the top of the left thigh. Thread the needle here. Lift that left knee up. Interlace the fingertips behind the thigh
and breathe. Start to listen. Listen to your body. Listen to the sound of your breath. Soft easy. Movement or welcome always. But especially in today's practice. Feeling your way through these shapes. And then we'll release this left foot
down. Uncross the legs. Keep the right knee bent,
right foot on the ground as we send the left leg up
towards the sky. Second side. Stretching that hamstring. And then rotating through the left ankle. You really think about drawing circles. Wide circles with the toes. Really finding nice articulation there. And then start to extend the right leg out
long. Take a deep breath in here. Nice slow exhale. And then bend the right knee again. Cross the left ankle over the right
and thread the needle here. Once again
we squeeze the right knee towards the face the head the chest, and we find a nice deep breath. And again we tap into this deep
lessening of the sensation of your breath. Nice. Then we'll slowly release
both feet to the ground. Turn to one side and use your palms
to press all the way up to a seat. Good morning. Now we're going to scoot back
towards the edge of the mat, so that our hips and our bum are at the far back edge of the mat. Hands are going to come to support us a little bit here. Knees bend and we're just going to rock
the knees to the right. Breathe internal rotation in the left hip. External kind of exaggerating that right
hip down and back. And then take it to the other
side windshield wiper legs and keep it going. And you'll find that you naturally start to inch all the way
up to the top of the back. Take it slow, not too fast. Really thinking about the hips here. Trying to stay nice and tall
through the spine as best you can. Do your best. And then we get to the tippy tip top where Benji is. Yay! And then from here, really use our hands
to come into a little squat. Now keep the heels lifted, especially
if it's quite early in the morning. You're just going to keep the heels lifted
here. Rock a little side to side, breathing deep,
keeping the skin of the face soft. Nice. Now, we might try to drop the heels
from here. Just see. If not today or, like, okay, not today. That's all. Good. Maybe not need it. But if we are able to drop,
the heels are going to come into a more traditional Malasana by bringing the palms
together, opening the knees out. Now be really mindful.
It just depends on your body. This might be a little too tight
to get there this early,
so you can stay here in the Froggy. Just want to give you all some options. Take one more breath wherever you are. And then you're going to plant the palms
down. You're just going to come to one knee
and then the other. We're coming into a tabletop position
at the top of the mat. Inhale, drop the belly, open the chest,
exhale, round through the spine. Cat. Inhale. Drop the belly. Open the chest. Now curl the toes under. Send the hips up high and back
downward facing dog. Take a couple of breaths here. You might pedal the feet,
bending the knees one at a time. Start to deepen your breath. Coming into that deep
listening of the sensations of your body into the sound of your breath. And then when you're ready, I'll invite you to lift the right leg up
high. Take a deep breath
in, and on an exhale, bend your right knee and stack your right hip over your left. Work to drop your right shoulder
so squaring the shoulder as best you can. Breathing in here. Slow exhale and then slow and steady. We're going to draw a line with the right
knee all the way up as we shift forward. Kissing right knee to right elbow. Good. Then kick it back up to a three
legged dog. Good. From here lower the right foot and we're going to switch
right on to the other side. Inhale lift the left leg up high. You got this. Press into both palms. Evenly bend your left knee.
Stack the hips. Stay with it. Stay with your breath. Drop the left shoulder in line
with the right. Breathe deep. Now tap into those core muscles as we lift the left knee
all the way up like a big rainbow. All the way up
and forward to kiss the left elbow, gaze forward and then kick it up. Three legged dog and release. Awesome. Slowly lower to the knees. Bring them as wide as the mat. Big toes touch and we send the hips back
extended. Child's pose. Deep breath in on your exhale. Really think about
melting the weight of your chest, your heart down to the ground. Take one more breath here, filling up the back body with the air. Feel that stretch and then on the exhale,
slowly rise back up. Keep the legs where they are. We're going to bring the left him
to the center of the mat, and right fingertips
reach up high towards the sky. Inhale in here. Exhale, thread the needle. Inhale to reach up. Exhale thread the needle. Inhale to reach up. Exhale thread the needle. This time stay for your inhale. Maybe
reaching the left fingertips out long. And if you want you can curl
the left toes under. Slide out your left leg left foot so you're in one leg extended here, just using the pressure of your left hand in your left foot
to find a little deeper stretch. Hmmm. And then slowly bring your left knee in. We'll come all the way back through center
and take the right hand to the center of the mat. Inhale, reach left fingertips to the sky
with your breath. Exhale, thread the needle. Inhale, reach the sky. Exhale, swivel it in. Inhale. Reach for the sky. Open, open, open. Exhale. Bring it in. Stay for your next inhale. Maybe reaching the right hand forward. And maybe curling the right toes under. Finding that extension
through the right leg here. And you can find some soft easy
movement here. And just kind of flossing here
if it feels right in your body. Otherwise stay put in and use your breath to move in the pose. Slowly begin
to bring the right knee back in and we'll slowly unravel this time
dropping the elbows down, forearms parallel,
walking the knees back for puppies. Pose. Heart to earth pose. Inhale in. Exhale again, using the exhalation
to really cue for this drop of the heart space
opening up through the shoulders, hips, hip creases peeling up high. Inhale in. Exhale slow and steady. Come back up to all fours and make your way to Downward Facing Dog. That's where we'll meet. And inhale from downward dog. Right leg lifts up high. Exhale shift knee to nose. Inhale. Lift it up high. Exhale knee to nose. Inhale lift up high. Last time. Exhale knee to nose. Then we'll step the right foot
all the way up and lower the left knee to the ground. All right. From here we're going to turn the left
toes to the right side of the mat. You can use your fingertips
to guide your feet. And we're going to come into a little modify
or a little abbreviated warrior two, so send the fingertips out long nice slow, steady breath. And then I'd like to give you this image of this upward
current of energy through the front body, and then this grounding energy
through the back body. And just notice
what's going on with your pelvis. Maybe it's sticking out here. Maybe you can draw
it underneath your center a little more. And then with the toes pointing forward,
we're just going to sink forward just a bit
and then come back to that center mark, sink forward just a bit
and come back to the center mark. Last time. Sink forward just a bit. Come back to the center mark. This time. Left hand comes down. Right fingertips reach
beyond the back edge of your mat. You can turn the right toes in here. Breathe. Little gate pose variation. Inhale in. Exhale. Use your fingertips to slowly
walk it all the way back. Now to a lizard pose so the hands are on the left side of the mat, right knees over right ankle
and it just depends on your energy level. Today you can lift the back knee. You can keep it lower. You can come on to the forearms. Lizard pose. If the forearms are lowered, let's come back to the palms. Back knee lowers if it's lifted,
and we're going to walk the right foot so that the outer edge of the right foot
is just spilling off the outer edge of your mat. Then from here, take your right hand,
bring it to the top of your right thigh. And we're just going to open up here
for a breath. Opening up through the right hip crease,
opening up through the front body, feeling that deep stretch
in the front of the left hip crease. You might engage
your glutes to support this stretch here. And then slowly
bring it all the way back to your lunge. We'll step it back, lift the hips up high. Downward facing dog. Inhale lift the left leg up high. You got this. Exhale. Shift forward. Bring some energy into it. Inhale. Send it up. Exhale. Shift it forward. Inhale. Lift it up. Connect to your core muscles here. Exhale shift it forward. And then step it all the way up. Lower the back knee. From here swing the right
toes towards the left side of the mat. We'll come into a little abbreviated
warrior two. So find that stack of head, heart
and pelvis. First. What I what I tend to see
a lot is kind of the pelvis comes out here more like a cool surfing move,
which I love and would love to learn how to do
well myself. But let's lengthen the tailbone down,
get our centers underneath us, and then make sure your toes are pointing
forward. As you begin this back and forth movement, don't overextend. Shifting forward
and back to center alignment. Shifting forward. Back to center alignment. Last time. Shifting forward, back to center alignment. Right hand comes down. Left fingertips reach. We pivot on the back foot. Big stretch here. And then soften. Use your fingertips to walk it all
the way to the front into our lizard pose. Your variation. Breathe. Stay with it. Stay with your breath. All right, now walk it back. Hands to the earth. Back. Knee down. We're going to take the left foot
now to the outer edge of the mat, and we use the left hand. Now bring it to the top of the left thigh
just to open up here. And you might even use this
as a little bit of a fulcrum, a little opportunity
to press away from that thigh, opening up through the front body,
lengthening through the crown of the head. Whoo! Breathe breathe breathe. And then slowly come back to all fours. So not downward dog. All fours. And then we're going to take the right
knee and try to bring that right foot all the way in front of the left knee
so that you're in this cow pose. Cow legs shape. Give her a try. And then from here, we're going to slowly sink back
through to a little cow legs seat. Breathe deep
and you will need your breath here. Breathe in, breathe out. Whoo whoo whoo. Breathe in, breathe out. Navel draws in to find that core. Connect
as you now use your hands to walk forward. And then just bring that left
foot in front. Or find the crisscross on the other side. And as you're ready, sending the hips
back, noticing absolutely how the sides differ. Sitting up tall. Connect with your breath. And then drawing the navel in. Walking the hands forward. Unraveling. Coming back to tabletop position
at the top of your mat. Inhale to drop the belly. Open the chest. Look forward, exhaled around the spine, chin to chest pose,
then swing the legs to one side, any side and come all the way back down, lying on your mat flat. Cactus arms here. When you get there, just take a breath with the legs out wide and the arms here in cactus so palms are face up. Take a deep breath in. As you exhale,
see if you can find a little core. Connect to bring the knees up towards the
chest, either one at a time or together, and then we'll take the knees to the right for a reclined twist. Turn your ear,
your left ear to the shoulder. Maybe gaze past your right arm
or close your eyes. And then slowly roll it through center and take it to the other
side, knees to the left arm. Stay put
and we roll onto the right ear. And then slowly roll it back up to center. You're going to cross the right
ankle over the left. Grab onto the outer edges of your feet, and we're going to rock and roll up and down the length of the spine. And if you don't make it,
you can use your arms to help you make it. We'll come into a nice, comfortable seat. Rearing the end of this session. And let's lift
the shoulders all the way up to the ears. And then exhale. Take them back and around and down again. Inhale squeeze the shoulders. Exhale back around and down. And one last time inhale squeeze. Send us back and down. Hearts lifted. Find stillness here. Capture a little moment for yourself. Maybe there's even a word or an intention. You'd like to zero in on for your day. And slowly
bring the palms together in prayer. If you have a word
or an intention for the day, go ahead and repeat it
quietly to yourself here now. If not, it's okay. And then we'll take a final breath
in here together. So inhale. Lots of love in. Feel that breath expand through the torso and then exhale. Bow the head to the heart to close. Namaste.