Yoga learning Sunrise Yoga - 15 Min Morning Yoga Practice - Yoga With Adriene > Yoga

 

- Hi everyone.
Welcome to Yoga With Adriene.
I'm Adriene and this is Benji
and per your request we have a
smooth and quiet and
quick sunrise yoga for you.
So hop into something
comfy and let's get started.
(gentle music)
Okay my friends,
let's begin standing tall
at the top of the mat.
Bring the feet together
and squeeze the legs.
Really stand up nice and tall
here and when you're ready,
draw your hands to your heart,
close your eyes and we're just
gonna start with some soft,
easy movement.
Take a deep breath in.
And a long breath out.
On an inhale squeeze and lift
the shoulders to your ears.
Exhale, let it go,
elbows draw down.
Inhale, squeeze and lift.
Shoulders to ears.
Exhale, relax.
One more, inhale, really press
into the feet as you squeeze
shoulders up to the ears.
And then exhale,
relax the shoulder blades
down the back body,
lift your sternum
to your thumbs.
Beautiful. Here we go,
moving with the breath,
nice and slow.
Release the arms down,
nice, big good morning stretch.
Inhale, reach for the sky.
Exhale, let your shoulder blades
slide down the back body again
and you're gonna grab your
left wrist with your right arm.
Inhale to lift up
and exhale just
nice and easy here to start.
Over to towards the right.
Inhale to lift up, switch.
Grab your right wrist.
And exhale nice and
easy over to the left.
Beautiful, inhale, reach up.
Exhale, bend the elbows,
Cactus arms.
You're gonna lift the chest.
Inhale to reach up.
Exhale as if you're
pulling a bar down here.
(sighs) Good and one more.
With your breath.
(shushes)
Beautiful, inhale, reach up.
Exhale, palms come together up
and overhead and on your breath
out send it all the way down.
Now from here, Forward Fold,
bring the feet a little bit
wider than hip width apart.
Bend your knees, let your
head hang over loose.
No holding or gripping in
the shoulders or the neck.
And you're just
going to start to sway.
Soft and easy movement.
Waking up through the glutes,
pressing into all
four corners of the feet.
If you want to clasp opposite
elbow here, you can.
Now start to breath
a little deeper, more fully.
Letting the blood
rush to your head here.
Again, staying nice
and grounded through
all four corners of the feet.
Awesome, then
come back to center,
release your arms.
And you're gonna
walk your feet in,
either together flush together
arch to arch or hip width apart.
So yogi's choice.
When you get there
dig into your heels
and inhale, halfway lift.
Find a nice, flat back.
Exhale, soften and fold.
Bend your knees generously.
Belly comes to the
tops of the thighs.
Tuck the chin into
the chest and roll it up.
Then stack up through the spine
here and when your stand up nice
and tall go ahead
and reach the fingertips
to interlace behind you.
Draw the knuckles down and away.
And then close your eyes
and observe the breath here.
The beautiful, beautiful part
about practicing first thing in
the day is embracing the quiet.
And if it's not quiet
near you, don't fret.
Find that inner
quiet best you can.
It's all good.
Take one more breath.
Lift up through
the chest, the heart.
Dig into the heels.
And then exhale,
bend your knees.
Keep the fingertips interlaced
as you slowly come forward.
All the way back to your fold.
Knuckles reach up towards the
sky first and then overhead
gently as you bend your knees.
Again, creating a
little inversion here.
Take a deep breath in.
Bend your knees even more.
And then exhale, slow and
with control release the arms.
Inhale, halfway lift,
your version.
Exhale, fold.
Plant the palms. From here,
step the right foot back.
Then the left foot back and
lower all the way
on to your belly.
Press into the
tops of the feet,
send the fingertips to your left
and right off your yoga mat.
Then wrap the shoulder
blades around and inhale,
peel up, tuck the chin.
Lift up, Cobra variation.
Exhale, cascade it down.
Once you have the hang of it,
soften your gaze,
close your eyes and
keep moving with your breath.
Finding little waves.
Keeping pubic bone
pressing down to the earth.
Tops of the feet pressing down.
Slowly finding more
spaciousness in the spine,
in the back body,
the front body.
If this variation
doesn't work for you,
you can work in
a Baby Cobra here.
Catch a wave with your breath.
And then the next time
you exhale draw your hands
underneath the shoulders,
curl the toes under,
press up into your power.
Nice and easy though,
strong Plank.
Soften through the face.
Take a deep breath in and
exhale to Downward Facing Dog.
Take a moment or two
here to really stretch.
Find your breath and then
sync up the breath and the body.
Pedaling out through
the legs, the feet.
Then on your next inhale,
gently lift your
right thigh to the sky.
And then exhale, soft and
easy, step it all the way up.
Pivot on the back foot
and roll up to Warrior I.
Take a big inhale,
look up, reach up.
And then exhale,
bend the elbows,
open the chest.
Inhale, look up, reach up.
And then exhale,
swim the fingertips around
behind to interlace.
Once again, draw the
knuckles down and away here.
Open through the chest.
Inhale, exhale,
press into your back heel.
Send your heart forward.
Belly's just gonna
hover right over the thigh.
Long beautiful neck here.
Breathe deep.
Careful you're not gripping in
the jaw or gripping in the toes.
Good, break free here.
Release the
fingertips down to come up.
Big inhale, catch a wave.
Warrior I and
then exhale to release.
Plant the palms,
pivot on the back foot.
Step the right toes back.
You can move through
a little vinyasa here.
Or go straight to
your Downward Dog.
From Downward Dog
take a nice, cleansing breath
in through the nose.
And then release
out through the mouth.
On your next inhale,
lift the left thigh high.
Soft and easy, slowly
sweep it up and through.
Find your lunge.
Then pivot on the
back foot, excuse me,
and slowly roll up, Warrior I.
Good morning. Inhale,
reach the fingertips up high.
Strong back leg.
And then on an exhale,
bend the elbows,
open the chest.
Inhale, connect to your core.
Exhale, release,
fingertips behind.
Opposite thumb on top this time.
Great, then press
into that back foot firmly,
knuckles draw down
and away as you inhale,
lift the chest.
And then exhale,
draw your navel in,
connect to your center as
you bring the heart forward.
Let your rib cage hover just
over that left thigh bone.
Pull the left thigh
bone into socket here.
Press into the outer
edge of the back foot.
Inhale in.
Exhale, release, break free.
Sweep the arms all
the way up and overhead.
Catch a wave here.
Big breath, big stretch.
And then exhale
to release, whoa,
all the way down.
Pivot on the back foot.
Plant the palms and
come into your Plank again.
Straight to Down Dog
or take a little vinyasa,
moving with your breath.
Keep it soft and easy.
We'll meet in
Downward Facing Dog.
In Down Dog
inhale lots of love in.
Close your eyes.
And exhale lots of love out.
Again, big, big, big,
big breath, inhale.
And empty it out.
Great, inhale to bend the knees.
Look forward.
Exhale to make
your way to the top.
Just step it up.
Release the weight of the head.
And then inhale, halfway lift,
your version.
Exhale to soften and fold.
Inhale, root to rise.
Sweep the arms all
the way up and overhead.
Exhale, hands to heart.
Now slowly turn to
step wide on your mat.
When you get there, get your
center really underneath you.
Imagine you have two lights
on your hip points shining up
towards the sky.
Then turn the two big toes in.
Press into the knife
edge of your feet here.
Draw up through the arches
and hands will come
together in prayer.
Close your eyes,
get really strong through
your legs, ground.
Maybe set a little
intention for your day.
Then slowly,
release the fingertips down.
Take a deep breath in.
Take up space here.
Inhale, reach for the sky,
palms kiss overhead.
Exhale, down they go.
Moving with your breath.
You can close your eyes
here or send your gaze down.
Inhale.
Exhale, strong legs
drawing up through the arches.
Inhale, reach for the sky.
Exhale.
Inhale, maybe
looking up this time.
And exhale maybe looking down.
One more time.
And then inhale, send the
fingertips out left to right.
Then you can stay here.
If you need a
little more stability
bring the hands
to the waistline.
If you're here
pull the pinkies back,
open up through the chest.
Inhale, exhale.
Connect to your center
as you slowly send
the hips back, chest forward.
Beautiful, halfway here,
flat back.
Again, hands can come
to the waistline anytime.
Inhale, exhale,
release all the way down.
Standing Wide-Legged
Forward Fold.
Hands can come here
right underneath the shoulders.
Maybe you feel like
taking a twist today.
Or, in time, we'll slowly
walk the hands in line
with the arches of the feet.
And then maybe in
time slowly bring the crown
of the head to the ground.
If you are working in this
variation make sure your elbows
are square and in
line with your shoulders.
And we're gonna be here for
a couple breaths just allow
everyone a chance to get into
a variation that feels good.
And then you're
gonna bring the breath.
You got it.
(rhythmic breathing)
If inversion, if a
headstand's in your practice
and you're solid,
you can go into that.
Breathing deep but only if
you have your foundations
in that posture.
Good and then slowly
making our way back out.
Nice and mindful.
Setting the tone for our day.
We'll slowly, slowly mindfully
engage through our foundation.
Lift up from the arches,
hands come to the waistline
or to that Texas T.
Strong back, strong core,
slowly we rise.
And then everyone bring
the hands back to the heart.
Great, you can
heel-toe the feet together here.
Slowly walk them together or
maybe bend the knees and jump.
Mountain Pose.
Take a second here to really
feel your feet underneath you.
Take a deep breath in.
And a long breath out.
Inhale, reach the
fingertips up towards the sky.
And then exhale,
you can bend the,
actually, you can stay wherever
you are on the mat here.
You're gonna bend the knees and
you're gonna slowly come into a
little ball, a little pod.
So how you negotiate getting
there is entirely up to you.
And we're gonna
stretch through the feet.
We're gonna come
into a little pod,
a little ball and
round the chin to the chest.
Nose towards the knee.
Listen to the
sound of your breath.
Nice.
Then drop the heels, slowly
tuck the chin to the chest
and roll it up.
Beautiful.
Inhale in, reach for the sky.
Exhale, hands to heart.
Close your eyes.
Take one more quiet,
peaceful moment for yourself.
Way to kick off the day
mindfully, sweetly, lovingly.
Take one final
breath in through your nose.
And together we'll
exhale bowing head to heart.
Have an awesome day.
Be yourself.
Be kind to yourself.
And then treat
others that same way.
Namaste.
(gentle music)