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  • (upbeat music)

  • - Hello and welcome to Yoga with Adriene.

  • I'm Adriene and this is Benji.

  • And today we have an awesome little yoga for when you wake up

  • or when you need a little wake up.

  • So let's begin right away.

  • Starting in a nice comfortable seat.

  • As soon as you get there,

  • start to lift the corners of your mouth, just gently

  • and we're going to reach the fingertips

  • all the way up towards the sky

  • as we invite a big beautiful stretch

  • and a big beautiful breath in through the nose.

  • And then as you exhale, gentle twists to your left.

  • Right hand comes to the left knee,

  • left fingertips can come behind and you want to be careful not

  • to push or force here but keep it nice and easy as we begin to

  • deepen the breath and wake up the spine.

  • And keep the shoulders relaxed as you bring it back to center.

  • Once again, big inhale as you reach for the sky.

  • Spread the fingertips.

  • Find a nice big stretch through the front body,

  • the back body and the sides of your body here.

  • Reaching up to breathe in.

  • And then exhale, twisting as you breathe out.

  • Nice and easy here.

  • No pushing, no forcing.

  • Great, take a deep breath in.

  • Slowly unravel as you breathe out

  • and we're going to come forward onto all fours.

  • Nice and easy, spread the fingertips wide.

  • Find a nice neutral spine here to start, Tabletop Position.

  • Then when you're ready, inhale, drop the belly,

  • open your heart, your chest, forward as you claw through the

  • fingertips and press into the tops of the feet.

  • And then exhale, round through the spine again.

  • Continuing to wake up the body, the spine.

  • Then moving with your breath inhale to drop the belly again.

  • And exhale to round the spine, navel draws up.

  • One more time, inhale.

  • Feel the skin of the front body stretch.

  • And then as you exhale, feel the skin of back body stretch.

  • Awesome, inhale back to that nice, neutral spine.

  • You're gonna curl the toes under.

  • Inhale in with a soft bend in your elbows,

  • press away from your yoga mat

  • and lift your kneecaps up for three.

  • Lift 'em up for two.

  • And lift them up for one.

  • And then release.

  • Bring the big toes together, knees as wide as the mat.

  • Send your hips back, reach your fingertips forward towards the

  • front edge of your mat or towards your dog's paws and then

  • melt your heart down, Extended Child's Pose.

  • Try to keep nice active arms here

  • as you bring your forehand down towards the mat.

  • Gently opening up through the shoulders,

  • the chest, the back body, the hips.

  • Close your eyes.

  • If you're practicing first thing in the morning,

  • perhaps use this moment to set an intention for your day.

  • Then find soft, easy movement as you sway

  • the shoulders gently back and forth.

  • Maybe massaging the forehead

  • as you tilt the head left to right.

  • And then bring it back to center,

  • press into the tops of the feet.

  • Move from your center, your core,

  • as you come all the way back up to all fours.

  • Then when you're ready curl the toes under,

  • nice, steady placement of the hands.

  • So strong connection of the hand to earth

  • and when you're ready lift the hips up high.

  • Keep the knees bent and melt your heart

  • back into Downward Facing Dog.

  • Take a second here to really find,

  • just reinforce that connection in the hands,

  • fingertips, knuckles.

  • Biceps hug in towards your ears as you begin to pedal out

  • through the feet, the legs.

  • Feeling that full bottle body, not full bottle. (laughs)

  • Hello, wake up! Full body stretch.

  • Then on your next inhale, ground down through the left heel as

  • you lift the right leg up high.

  • And you can imagine sliding your right leg up against a wall.

  • So dial your right toes down, keep the hips leveled.

  • Then take one more deep breath in here

  • and as you exhale, bend your right knee.

  • Bring it all the way up and

  • through towards your chest or your heart.

  • Squeeze and lift here just creating a little heat.

  • You're here for three, two,

  • try to touch your right heel to your right glute.

  • And then step it all the way up

  • and lower the back knee to the ground.

  • Keep your front knee over your front ankle here as you squeeze

  • the inner thighs in towards the midline and on your next begin

  • inhale, sweep the fingertips forward, up and back.

  • You can keep the back toes curled under or you can press

  • into the tops of the, top of your back foot,

  • Yogi's choice here.

  • Find a connection as you lift the heart up high.

  • Inhale in, reach the fingertips, wrists all the way up and back.

  • And then exhale, paint a wall, press your palms forward,

  • paint an imaginary wall all the way down and then continue to

  • paint your mat as you pull the right hip crease back,

  • sending the hips back.

  • Left hip point over the left knee.

  • Flex your right toes towards your face or your third eye,

  • inhale in.

  • Exhale, draw your chin to your chest.

  • Great, dig into the right heel.

  • Inhale, come all the way forward.

  • From here you're gonna take your left toes and gently swing them

  • over towards the right side of your mat.

  • Then press into the earth with your feet,

  • your foundation as you slowly reach the left fingertips

  • forward, up and around and back coming into a half Warrior here.

  • Pull the pinkies back, lift your chest.

  • Right thigh bone's pulling in just like in regular Warrior II.

  • We find this lift up the front, this grounding through the back.

  • Inhale in.

  • Exhale, take the left fingertips down to the ground.

  • Right fingertips reach up and over.

  • We're gonna turn the right toes in towards the center of your

  • mat as you reach back, Gate variation.

  • Inhale in here.

  • Exhale, slowly bring the right fingertips to the earth and

  • you're going to, nice and easy, use your fingertips to walk it

  • all the way back to your nice low lunge.

  • You'll frame the right foot with your hands.

  • Inhale to look forward.

  • And exhale to plant the palms

  • and step it back to Plank or Half Plank.

  • So knees lowered or lifted.

  • Take a deep breath in.

  • Exhale, hips up high and back, Downward Facing Dog.

  • Waking the body up with love,

  • with a mindfulness of breath

  • and soft, easy movement.

  • Alright, second side. Anchor through the right heel.

  • When you're ready, slide the left leg up your imaginary wall.

  • Keep the hips leveled here.

  • Stay rooted through the hands. Take a deep breath in.

  • And when you're ready, exhale,

  • bend the left knee, shift it forward.

  • Hug it all the way up towards the heart, the chest.

  • Try to touch your left heel to your left glute for three,

  • two. Press away from your yoga mat.

  • And step it all the way up on the one.

  • Lower the back knee.

  • Squeeze the inner thighs to the midline.

  • Find your foundation, you're alignment and when you're ready

  • sweep the fingertips forward, up and back.

  • Breathing when you land here.

  • Finding that stretch.

  • Lifting out of the waist, fully present with the breath.

  • Inhale in.

  • Exhale, paint your wall.

  • Palms press forward and then down to the ground

  • as we pull it all the way back.

  • Nice runner's lunge.

  • Keep the right hip over the left knee.

  • Excuse me, (chuckles) right hip over the right knee and then

  • keep pulling your left hip crease back.

  • Flex your left toes actively towards your face.

  • Inhale in here.

  • And exhale, tuck the chin into your chest.

  • A little reverent bow.

  • Woo! Awesome, rolling through your left foot.

  • Bring it back to your lunge.

  • Front knee over front ankle.

  • We'll swing the right toes now

  • over toward the left side of your mat.

  • Make sure you really press firmly into your foundation here

  • and connect to your core, your center as you rise up.

  • Right fingertips reach all the way forward, up and back.

  • Half Warrior.

  • Pull the pinkies back, lift your chest.

  • Breathing deep here.

  • Nice and then take the right fingertips all the way down,

  • left fingertips all the way up.

  • When you reach the earth, you're gonna turn the left toes in

  • and find an expression here in your Gate Pose variation.

  • So use your breath here to explore.

  • Should feel really, really good.

  • And then when you're ready, bring the left fingertips to the

  • ground, use your hands, that hand-to-earth connection,

  • that grounding to come all the way back.

  • You'll frame the left foot.

  • Take a deep breath in.

  • And exhale to release, palms come to the earth.

  • We're gonna come to Half Plank or full Plank which

  • is where we're gonna end today.

  • So find length in the spine.

  • Breathe deep here. Press away from your yoga mat.

  • Send your shoulder blades left to right.

  • We're here for three, breathe deep.

  • Two, soften the skin of the face.

  • And on the one, slowly bring the knees to the earth.

  • Come into a nice comfortable seat of your choice.

  • Lift the corners of the mouth once again.

  • Bring the palms together, close your eyes

  • and take a deep breath in.

  • Exhale to relax the shoulders.

  • And when you're ready

  • we'll bow the head to the heart and whisper,

  • Namaste.

  • (upbeat music)

(upbeat music)

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B2 中高級 美國腔

醒來瑜伽--11分鐘晨間瑜伽練習--與Adriene一起做瑜伽。 (Wake Up Yoga - 11 Minute Morning Yoga Practice - Yoga With Adriene)

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    Wei 發佈於 2021 年 01 月 14 日
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