Short Wake Up Flow - 15 Minute Morning Yoga

Transcript

- Hello everyone,
welcome to Yoga With Adriene. Thank you for being here. Per your request,
we have a short wake up video. And I'm delighted because this
isn't just mindless stretching. This is something to kind of wake up the spirit
and the emotional side, mental side,
too not just our muscles. So hop into something
comfy and let's get started. (upbeat music) Alright, come on
down to the ground. We're gonna actually start in a cross-legged seat
in the middle of the mat. Just bring the
palms to the knees, sit up nice and tall, take a deep breath in and
lift your chest up towards the sky. Gently lift your
chin and your nose. Careful not to crunch
on the back of the neck. And then round
through the spine. Breathe out,
draw the chin to the chest. Just catch a little
weight in the palms here. And again, inhale, lifting the
chest, sitting up nice and tall. And then exhale,
rounding through the spine, chin to chest. Pressing the palms
into the kneecaps, or pulling. Just want to get a
little bit of traction there. One more time, inhale, lift. And exhale, round. Good, now inhale,
come to center. Let's bring the palms
together in Anjuli Mudra. You can close your eyes here. Or soften your gaze. Take a deep, deep, deep, deepest breath you've
taken all morning, all day in. And this time as you exhale,
slow everything down. Drop the shoulders. See if you can
extend your exhale. And again, inhale in deeply. And exhale,
extending that exhalation, making it
longer than the inhale. One more time, just a nice,
full, conscious breath. Waking up our spirit, that connection to
spirit with the breath. And exhale, long and slow. Great, if you like, you can
set a little intention here. Maybe it's just one
word or it's a sentence. And just trust, maybe the first
thing that came up, maybe trust that that's it. Great, bat the eyelashes open. We're gonna start
to rub the palms. Benji has come
front and center now. (laughs) Benji,
do you wanna come over here? Come here! Go lay down over here. Rub the palms together,
start to deepen your breath. And then when you're ready, we're gonna come
forward onto all fours. Curl the toes under and slowly peel the hips up
to a Downward Facing Dog. Now let this be a fluid dog. (laughs) So bend at the knees, shift your weight from
left to right in the shoulders, feel a stretch
in that side body. You can nod the
head a little yes. And then slowly, no. Deep breath in. And as you exhale, walk the hands all the way up
to the front edge of the mat, feet hip width apart. Let the weight of
your head hang over, bend your knees slightly
or maybe generously here depending on how you're
feeling in your low back. This time as you inhale, see if you can listen to the sound of your
breath as you breathe in. And listen to the sound of
your breath as you breathe out. Ground through all
four corners of the feet. Slowly start to
roll up with bent knees, stacking the spine
one vertebra at a time. You're gonna roll up
to standing, Mountain Pose. Loop the shoulders forward,
up and back. Stand up nice and tall. Take a deep breath in as you lengthen through
the crown of the head. Then you're just
gonna go right back down, starting with the
chin to the chest. A slow roll down of the spine, and see if you can really articulate
through the vertebra here. And eventually we'll release, come all the way back
down to your Forward Fold. Lovely, from here, walk the
feet a little closer together, then step your right foot back and lower your
right knee to the ground. Beautiful, from here,
palms come together, Anjuli Mudra once again,
we inhale in. Exhale, relax the shoulders,
breathe here. Whoa, find your core.
(laughs) Inhale in again. Exhale, you're gonna
straighten your front leg, but keep your front foot
on the ground if you can. Breathing in here, feeling that
deep stretch in the right quad. If you're not feeling it, lengthen your tailbone down towards the
ground just a little bit. Good, inhale in. Exhale, come all the
way back into your lunge. We're gonna come to
Downward Facing Dog. You're gonna bump
the hips to the left and then take your gaze and
look towards your left hip. Press into your right palm
and then switch to the other side, bump the hips to the right,
turn to look towards your right hip and press
into your left palm. Great, bring it back to center. Palms press into the earth, curl the toes under and we
lift the hips up high and back, Downward Facing Dog. From here we step the
right foot up into the lunge, lower the left knee. Gather that
connection to your core, inner thighs,
squeeze in towards the midline, and we rise up,
palms together, Anjuli Mudra. Keep the front knee bent here
at first as we lift the chest, find length in the spine, feel that stretch through
the psoas here, hip flexor. Nice, and then slow and steady,
keep that core connection, you're gonna slowly just lift up through the heart
and straighten that front leg. Try to press down through
your right big toe mound. Feel this
connection to your quad. Turn that left glute on. And just notice if your hips feel like they're in two
different planes of space here. Pull the right hip crease back and lengthen the tailbone
down to level it out just a bit. Ooh, alright, inhale in. Exhale, come forward. Plant the palms,
and we'll come to all fours. From here, you're gonna
walk the knees together. Lift the ankles up and you
can cross them if you like, or not, just squeeze
the arches together. Inhale in, look forward. Exhale, you're gonna bend the elbows halfway, and then press
back up, just three of these. Nice and slow with control. Focus on the quality. A little half push-up. Half-half push-up. And last one. Beautiful. On your next inhale, come
all the way down to the ground. Press the tops of
the feet into the earth. Inhale, reach the
fingertips forward. Exhale, send them back. Heart is lifted, shoulders
are lifted, gaze is down. Inhale to reach forward. Exhale to send it back. Press into the pubic bone. One more time,
inhale to reach forward. Exhale to send it back. Now bring the hands
underneath the shoulders. Squeeze the
elbows in the side body. Inhale, lift the
chest up for Cobra. Exhale, release everything down. Great, from here
press back up to all fours. And your choice,
you can walk the knees together or keep them wide
for Child's Pose. So, Balasana or
Extended Child's Pose. Round the shoulders in. Connect back to your intention
and the sound of your breath. Inhaling, feeling the expansion
of that breath in internally. And exhaling, feeling that ability to
soften as well and surrender. Couple more
breaths just like that. And then slowly roll it up. And if your knees are not
wide here in Extended Child's Pose, go ahead and widen them now. We're gonna bring
the palms forward, but with the
fingertips facing inward. So kind of like Lion's Pose, but we're coming
up onto all fours. Great, and then we're just gonna take it in some
gentle circles one way, and then the other. And as you do this
move gently and sweetly, don't press or force anything. Reverse the circle
if you haven't already. And then we'll release that. Palms come back to the mat,
fingertips forward. Walk the knees
underneath the hips, curl the toes under, and send the hips
up high and back, Downward Facing Dog once again. Inhale in. Lift both heels. Come up onto the tippy-tip toes. Exhale, drop the heels
slowly and with control. Almost like you're reaching rather than just dropping
and letting gravity do the work. Again, inhale, lift
up as high as you can go. Exhale, reach down and back. Inhale, lift up. And exhale, reach down and back. Awesome. Slowly lower the knees,
back to the mat. Cross the
ankles once again here. And we're gonna slide back through to our cross-legged
seat where we began. Take a twist to the left, right hand comes
to the left palm. Sit up nice and tall,
breathe in. Breathe out. And then a twist to the right. Lengthening through the spine,
breathe in deeply. And breathe out. Great, then sit up nice
and tall, come back to center. We're gonna end with a little
energizing breath pattern. So you're gonna bring your fingertips to
your shoulders here, sit up nice and tall. I've said that a million times,
but sit up tall. So if you're tired, we tend to collapse, so we can start to use these
practices to slowly find that posture that I know we
all desire to maintain. Alright, hug the low
ribs in for a little support. And for just 20 seconds here, we're gonna start a
little movement left to right. Find what feels good,
pace-wise, rhythm-wise. And find what feels
good with your breath. Maybe it's short and sharp. Maybe it's long and smooth. Probably by now
you're in a groove. Keep both sits bones
rooted to the mat for five, four three whoo. Two, and one. Release the arms, reach all
the way up towards the sky. Palms come together and
slide down into home base. Anjali Mudra. You can close your eyes here. Just notice how you feel. Thank you so much for sharing your valuable time and energy
with me and with this community. I hope you have an
amazing rest of your day. Namaste. (upbeat music)