WEBVTT

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- Hi everyone. 
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji
and per your request we have a

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smooth and quiet and 
quick sunrise yoga for you.

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So hop into something 
comfy and let's get started.

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(gentle music)

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Okay my friends, 
let's begin standing tall

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at the top of the mat.

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Bring the feet together 
and squeeze the legs.

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Really stand up nice and tall
here and when you're ready,

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draw your hands to your heart,
close your eyes and we're just

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gonna start with some soft,
easy movement.

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Take a deep breath in.

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And a long breath out.

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On an inhale squeeze and lift
the shoulders to your ears.

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Exhale, let it go,
elbows draw down.

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Inhale, squeeze and lift.

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Shoulders to ears.

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Exhale, relax.

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One more, inhale, really press
into the feet as you squeeze

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shoulders up to the ears.

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And then exhale, 
relax the shoulder blades

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down the back body,

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lift your sternum 
to your thumbs.

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Beautiful. Here we go,
moving with the breath,

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nice and slow.

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Release the arms down,
nice, big good morning stretch.

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Inhale, reach for the sky.

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Exhale, let your shoulder blades
slide down the back body again

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and you're gonna grab your
left wrist with your right arm.

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Inhale to lift up 
and exhale just

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nice and easy here to start.

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Over to towards the right.

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Inhale to lift up, switch.

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Grab your right wrist.

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And exhale nice and 
easy over to the left.

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Beautiful, inhale, reach up.

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Exhale, bend the elbows,
Cactus arms.

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You're gonna lift the chest.

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Inhale to reach up.

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Exhale as if you're 
pulling a bar down here.

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(sighs) Good and one more.
With your breath.

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(shushes)

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Beautiful, inhale, reach up.

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Exhale, palms come together up
and overhead and on your breath

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out send it all the way down.

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Now from here, Forward Fold,
bring the feet a little bit

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wider than hip width apart.

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Bend your knees, let your 
head hang over loose.

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No holding or gripping in 
the shoulders or the neck.

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And you're just 
going to start to sway.

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Soft and easy movement.

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Waking up through the glutes,

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pressing into all 
four corners of the feet.

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If you want to clasp opposite
elbow here, you can.

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Now start to breath 
a little deeper, more fully.

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Letting the blood 
rush to your head here.

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Again, staying nice 
and grounded through

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all four corners of the feet.

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Awesome, then 
come back to center,

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release your arms.

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And you're gonna 
walk your feet in,

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either together flush together
arch to arch or hip width apart.

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So yogi's choice.

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When you get there 
dig into your heels

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and inhale, halfway lift.

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Find a nice, flat back.

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Exhale, soften and fold.

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Bend your knees generously.

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Belly comes to the 
tops of the thighs.

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Tuck the chin into 
the chest and roll it up.

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Then stack up through the spine
here and when your stand up nice

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and tall go ahead 
and reach the fingertips

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to interlace behind you.

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Draw the knuckles down and away.

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And then close your eyes 
and observe the breath here.

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The beautiful, beautiful part
about practicing first thing in

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the day is embracing the quiet.

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And if it's not quiet 
near you, don't fret.

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Find that inner 
quiet best you can.

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It's all good.

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Take one more breath.

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Lift up through 
the chest, the heart.

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Dig into the heels.

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And then exhale,
bend your knees.

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Keep the fingertips interlaced
as you slowly come forward.

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All the way back to your fold.

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Knuckles reach up towards the
sky first and then overhead

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gently as you bend your knees.

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Again, creating a 
little inversion here.

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Take a deep breath in.

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Bend your knees even more.

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And then exhale, slow and
with control release the arms.

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Inhale, halfway lift,
your version.

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Exhale, fold.

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Plant the palms. From here, 
step the right foot back.

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Then the left foot back and

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lower all the way 
on to your belly.

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Press into the 
tops of the feet,

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send the fingertips to your left
and right off your yoga mat.

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Then wrap the shoulder 
blades around and inhale,

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peel up, tuck the chin.

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Lift up, Cobra variation.

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Exhale, cascade it down.

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Once you have the hang of it,
soften your gaze,

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close your eyes and 
keep moving with your breath.

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Finding little waves.

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Keeping pubic bone 
pressing down to the earth.

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Tops of the feet pressing down.

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Slowly finding more 
spaciousness in the spine,

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in the back body,
the front body.

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If this variation 
doesn't work for you,

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you can work in 
a Baby Cobra here.

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Catch a wave with your breath.

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And then the next time 
you exhale draw your hands

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underneath the shoulders,
curl the toes under,

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press up into your power.

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Nice and easy though,
strong Plank.

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Soften through the face.

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Take a deep breath in and
exhale to Downward Facing Dog.

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Take a moment or two 
here to really stretch.

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Find your breath and then
sync up the breath and the body.

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Pedaling out through 
the legs, the feet.

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Then on your next inhale,

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gently lift your 
right thigh to the sky.

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And then exhale, soft and
easy, step it all the way up.

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Pivot on the back foot 
and roll up to Warrior I.

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Take a big inhale, 
look up, reach up.

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And then exhale,
bend the elbows,

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open the chest.

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Inhale, look up, reach up.

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And then exhale, 
swim the fingertips around

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behind to interlace.

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Once again, draw the 
knuckles down and away here.

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Open through the chest.

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Inhale, exhale, 
press into your back heel.

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Send your heart forward.

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Belly's just gonna 
hover right over the thigh.

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Long beautiful neck here.

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Breathe deep.

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Careful you're not gripping in
the jaw or gripping in the toes.

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Good, break free here.

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Release the 
fingertips down to come up.

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Big inhale, catch a wave.

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Warrior I and 
then exhale to release.

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Plant the palms, 
pivot on the back foot.

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Step the right toes back.

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You can move through 
a little vinyasa here.

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Or go straight to 
your Downward Dog.

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From Downward Dog 
take a nice, cleansing breath

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in through the nose.

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And then release 
out through the mouth.

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On your next inhale, 
lift the left thigh high.

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Soft and easy, slowly 
sweep it up and through.

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Find your lunge.

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Then pivot on the 
back foot, excuse me,

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and slowly roll up, Warrior I.

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Good morning. Inhale, 
reach the fingertips up high.

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Strong back leg.

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And then on an exhale,
bend the elbows,

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open the chest.

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Inhale, connect to your core.

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Exhale, release, 
fingertips behind.

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Opposite thumb on top this time.

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Great, then press 
into that back foot firmly,

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knuckles draw down 
and away as you inhale,

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lift the chest.

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And then exhale, 
draw your navel in,

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connect to your center as
you bring the heart forward.

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Let your rib cage hover just
over that left thigh bone.

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Pull the left thigh 
bone into socket here.

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Press into the outer 
edge of the back foot.

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Inhale in.

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Exhale, release, break free.

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Sweep the arms all 
the way up and overhead.

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Catch a wave here.
Big breath, big stretch.

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And then exhale 
to release, whoa,

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all the way down.
Pivot on the back foot.

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Plant the palms and 
come into your Plank again.

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Straight to Down Dog 
or take a little vinyasa,

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moving with your breath.

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Keep it soft and easy.

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We'll meet in 
Downward Facing Dog.

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In Down Dog 
inhale lots of love in.

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Close your eyes.

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And exhale lots of love out.

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Again, big, big, big,
big breath, inhale.

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And empty it out.

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Great, inhale to bend the knees.
Look forward.

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Exhale to make 
your way to the top.

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Just step it up.

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Release the weight of the head.

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And then inhale, halfway lift,
your version.

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Exhale to soften and fold.

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Inhale, root to rise.

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Sweep the arms all 
the way up and overhead.

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Exhale, hands to heart.

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Now slowly turn to 
step wide on your mat.

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When you get there, get your
center really underneath you.

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Imagine you have two lights
on your hip points shining up

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towards the sky.

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Then turn the two big toes in.

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Press into the knife 
edge of your feet here.

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Draw up through the arches

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and hands will come 
together in prayer.

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Close your eyes,

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get really strong through 
your legs, ground.

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Maybe set a little 
intention for your day.

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Then slowly, 
release the fingertips down.

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Take a deep breath in.

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Take up space here.

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Inhale, reach for the sky,
palms kiss overhead.

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Exhale, down they go.

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Moving with your breath.

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You can close your eyes 
here or send your gaze down.

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Inhale.

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Exhale, strong legs 
drawing up through the arches.

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Inhale, reach for the sky.

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Exhale.

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Inhale, maybe 
looking up this time.

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And exhale maybe looking down.

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One more time.

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And then inhale, send the
fingertips out left to right.

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Then you can stay here.

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If you need a 
little more stability

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bring the hands 
to the waistline.

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If you're here 
pull the pinkies back,

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open up through the chest.

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Inhale, exhale.

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Connect to your center 
as you slowly send

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the hips back, chest forward.

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Beautiful, halfway here,
flat back.

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Again, hands can come 
to the waistline anytime.

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Inhale, exhale, 
release all the way down.

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Standing Wide-Legged 
Forward Fold.

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Hands can come here 
right underneath the shoulders.

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Maybe you feel like 
taking a twist today.

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Or, in time, we'll slowly
walk the hands in line

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with the arches of the feet.

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And then maybe in 
time slowly bring the crown

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of the head to the ground.

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If you are working in this
variation make sure your elbows

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are square and in 
line with your shoulders.

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And we're gonna be here for
a couple breaths just allow

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everyone a chance to get into
a variation that feels good.

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And then you're 
gonna bring the breath.

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You got it.

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(rhythmic breathing)

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If inversion, if a 
headstand's in your practice

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and you're solid, 
you can go into that.

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Breathing deep but only if 
you have your foundations

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in that posture.

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Good and then slowly 
making our way back out.

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Nice and mindful.

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Setting the tone for our day.

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We'll slowly, slowly mindfully
engage through our foundation.

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Lift up from the arches, 
hands come to the waistline

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or to that Texas T.

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Strong back, strong core,
slowly we rise.

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And then everyone bring 
the hands back to the heart.

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Great, you can 
heel-toe the feet together here.

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Slowly walk them together or
maybe bend the knees and jump.

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Mountain Pose.

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Take a second here to really
feel your feet underneath you.

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Take a deep breath in.

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And a long breath out.

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Inhale, reach the 
fingertips up towards the sky.

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And then exhale, 
you can bend the,

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actually, you can stay wherever
you are on the mat here.

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You're gonna bend the knees and
you're gonna slowly come into a

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little ball, a little pod.

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So how you negotiate getting
there is entirely up to you.

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And we're gonna 
stretch through the feet.

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We're gonna come 
into a little pod,

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a little ball and 
round the chin to the chest.

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Nose towards the knee.

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Listen to the 
sound of your breath.

00:14:12.222 --> 00:14:13.286
Nice.

00:14:13.286 --> 00:14:16.122
Then drop the heels, slowly 
tuck the chin to the chest

00:14:16.122 --> 00:14:18.096
and roll it up.


00:14:22.726 --> 00:14:24.512
Beautiful.

00:14:24.512 --> 00:14:28.434
Inhale in, reach for the sky.

00:14:28.434 --> 00:14:29.936
Exhale, hands to heart.

00:14:29.936 --> 00:14:31.823
Close your eyes.

00:14:31.823 --> 00:14:35.211
Take one more quiet, 
peaceful moment for yourself.

00:14:44.217 --> 00:14:47.729
Way to kick off the day
mindfully, sweetly, lovingly.

00:14:52.432 --> 00:14:56.629
Take one final 
breath in through your nose.

00:14:56.629 --> 00:14:59.766
And together we'll 
exhale bowing head to heart.

00:14:59.766 --> 00:15:01.934
Have an awesome day.

00:15:01.934 --> 00:15:04.900
Be yourself.
Be kind to yourself.

00:15:07.140 --> 00:15:09.575
And then treat 
others that same way.

00:15:12.198 --> 00:15:13.843
Namaste.

00:15:13.843 --> 00:15:17.124
(gentle music)