< Back to Blog
Original link:

2023-07-20 13:02:01

Gentle Yoga - 25 Minute Morning Yoga Sequence - Yoga With Adriene

video content Image generated by Wilowrid

Everyone .

Welcome to yoga with Adrian .

I'm Adrian and we're in the park today with a gentle yoga sequence for you .

This practice is great if you just have a little bit of time and you want to , you know , have a little bit of yoga , go a long way .

There's no V flows in this sky .

So it's pretty good on the wrist and it's really great for beginners who are growing their practice and want to spend a little more time on the foundations and kind of low to the ground , building our practice from the ground up , right ?

Embrace the sights and sounds of the park with me today and let's get started .

All right .

video content Image generated by Wilowrid

So today we're going to begin in a nice comfortable cross legged position , feel free to lift your hips up high on a blanket , a block , a pillow and the , the the way to kind of spot if you want to do that is if you feel like your back , your spine is kind of pulling you back and you need a little lift in the hip so you can sit up nice and tall and allow the legs to fall down So just kind of take a second again , no rush today .

Nice , gentle practice to observe what's going on in the lower body , how it's connected to the lower back body and then allow that information to travel up beyond her .

So take your time and then when you arrive , go ahead and find a gentle lift in the heart center in the chest , opening up through the front body here lifting .

video content Image generated by Wilowrid

Then on your next breath , take a big breath in and inhale .

We're gonna loop the shoulders forward , up and back .

Nice big circle and again , inhale , reach the shoulders forward and up and back .

And then one more time , big circle on the shoulders , then allow the hands to rest gently wherever they naturally lie , close your eyes .

Trust , I begin to deepen your breath .

Notice your breath .

If you're familiar with the , maybe you play a little bit with that here , maybe you just finally take the deepest breath you've taken in all day .

A nice cleansing , exhale out through the mouth .

Perhaps a couple more here .

I'm just taking in how you feel in this moment .

video content Image generated by Wilowrid

I'm taking around taking in my surroundings .

There's a light drizzle , there's all this , this hubbub around me .

So just take in where you are now , literally begin to deepen the breath , bringing some fresh oxygen , fresh flow into your body and expanding your awareness .

Listening to the sounds , noticing the quality of air in the room , we'll take one more breath here and we'll begin to drop the chin to the chest , keep the shoulders drawing back just stretching through the back of the head .

I'm gonna bring the hands gently to the , on the back of the neck .

Here .

The Atlas you can interlace and then I'm not gonna pull or tug .

I'm just going to have a , a fun little dance with gravity today .

video content Image generated by Wilowrid

So chin to chest , letting the weight of the arms gently melt down .

Breathing deep , one more breath here , then roll up tall through the spine lengthen through the neck as you lift the head and we're just gonna stretch the fingers high up towards the sky .

Big big stretch here , spread your fingertips , reach , reach , reach , take a deep breath in and then exhale , bend the elbows , slide back , bend here as you lift your heart ground down through the tops of the thighs .

Thumbs go back , pinkies forward , big breath , thin big breath out sends you to all fours .

Awesome move nice and slow .

Enjoy each transition in and out of things this time is for you .

So enjoy your practice .

Spread the palm super wide knees underneath the hip points , wrist directly underneath the shoulders .

So again , no rush .

video content Image generated by Wilowrid

Take your time .

And then when you arrive , we're just going to shift the hips a little left and right , just checking it out .

Noticing if the toes are coming in or splaying out .

See if you can find two parallel lines here , toes pointing straight back .

Mhm It smells like incense .

There must be something naturally out here that smells good .

Then we'll bring the hips back to center .

Everyone bend your elbows and then press away from your yoga mat as you find length through the neck .

So you can take a second to look at the video .

Of course .

And then when you feel like you get your bearings , send your gaze straight down .

Remembering that the neck is a nice long extension of the spine .

Deep breaths here .

Super important to breathe .

It's not easy but nice conscious breaths .

It's why we're here and it's what supports the practice .

So gentle rocks now , front to back , just stretching through the arms .

video content Image generated by Wilowrid

Noticing if you're really heavy on your hands , if you can find that resistance pressing away from your yoga mat , creating a nice long line from the crown of the head to the tip of the tail cool , then keep the knees where they are , bring the right hand to the center and inhale left fingertips up towards the sky .

Now , you might not make it all the way here at first .

In fact , you might be here even here depending on the tightness in the body .

So just be where you are here today .

Meet your edge as you inhale , exhale , release , inhale , open , moving with the breath , exhale release , maybe left fingertips come underneath and we're in hell , Auburn exhale release .

And one more time .

You got it .

Inhale , press away from your yoga mat .

Grow nice and tall long in the neck and exhale release .

Great switch left hand to the center line again .

Super important not to collapse here .

video content Image generated by Wilowrid

Keep that length , that space , that broadness in the upper body .

And when you're ready , inhale , reach the right arm up to see how far you can go on this side and then exhale release in hell .

Exhale , keep it going .

Inhale nice awareness through the fingertips here .

Notice if the toes again are coming in or splaying out .

Nice conscious foot , inhale , lift , open , exhale , soften back to center .

Let's do one more .

Inhale , lift , stretch , lengthen , exhale , release , awesome puppy posture .

Adrian's all time favorite .

Drop the elbows right underneath the shoulders , find this tilt in the pelvis that feels so good to do in public place .

video content Image generated by Wilowrid

Free yourself , press into the base of the palms here and then without bringing the knees in or out , I'm going to walk them back , nice straight line .

So I create kind of a slip and slide in the spine here , I rock the pelvis up towards the sky and maybe the forehead comes to the mat .

Three nice long , full deep breaths here .

My friends stretching through the shoulders , finding space length in the side body .

And again , this beautiful tilt in the pelvis find what feels good here .

One more deep breath you got it then press into all 10 knuckles begin to look forward .

Nice and slow .

My friends .

Nice and easy .

I'm going to come onto the belly .

Oh , yeah .

Great toes .

Still pointing straight out .

Nice .

Conscious footing , press into the tops of the feet , press into the pubic bone and let's grow tall from here .

Sphinx pose .

video content Image generated by Wilowrid

So , take a second to just notice the bones press in all 10 knuckles and as if you were trying to tear your yoga mat in half left to right .

Really engage foundation now , don't stop there .

Keep breathing nice long , smooth , deep breaths .

If you notice that you're clinching in the brows or in the jaw soften , find a sense of calm here as you engage , pressing into the elbows again , pressing into the pubic bone , just a little advanced tip here is just careful notice if you're clinching in your buttocks , see if you can soften through the buttocks while still engaging the earth .

Ok ?

A couple more breaths here , I invite you to close your eyes .

See this beautiful line from the crown of the head to the tip of the tail bone .

Arms are working hard here .

Yes , but we're engaged alignment .

video content Image generated by Wilowrid

Great , beautiful one more breath and we use the exhale to release everything .

Oh yeah , palms underneath the shoulders , we curl the toes under , we press back up to all fours , walk the knees underneath the hip points , find your alignment again .

How fast can we get there ?

So we're not rushing , but we are bringing our attention always to the foundation working from the ground up so that when we're in the pose , we can find what feels good and feel alive .

Cat cow .

Here we go .

Chin to chest nail draws up , press near your foundation , then inhale , drop the belly stretching through the front body .

Heart radiates forward , exhale , curling up through the tail bone , traveling up the spine to the crown of the head has to release and then inhaling opposite direction .

All right , I invite you to close your eyes here .

Trust a couple more .

video content Image generated by Wilowrid

Moving with your breath .

Awesome .

We'll come back to center .

Awesome .

Work .

Everyone walk the palm slightly forward , draw the shoulders away from the ears , curl the toes under and then send the hips up high , downward facing dog begin to peddle through the , the feet stretch through the legs , press into all 10 knuckles firmly , especially the index finger and thumb .

Not going to be here long .

Breathe deep .

You got it .

Your first inversion of the day or maybe of your whole life .

Keep breathing and then we'll come back to all fours .

Great .

Sit back on the heels and flip the palms up .

Take a rest , find a lift in the heart .

video content Image generated by Wilowrid

If the knee sitting on the knees is not available to you , just go side saddle and just letting the blood flow opposite direction , sticking with your breath today .

Awesome , then we'll come back to all fours .

Feel free to give a little rotating of the wrists here .

If that feels good , then I'm going to send my right leg out long when I arrive , turn the toes down , work at squaring the hips .

This is something we do a lot in our practice , especially these kind of flowy practices .

So here's a nice low place to practice squaring the hips , dropping the right butt cheek in line with the left press away from your yoga mat .

One more breath , we'll slowly hug the right knee all the way up and in for a lunch .

Take your time getting there .

No rush .

Left knee stays on the earth .

Today , we press into the top of the left foot and we become light on the fingertips .

video content Image generated by Wilowrid

So you might widen your stance a little here .

You might pull the right hip crease back , stack front knee over that front ankle and then everyone inhale , lift your heart , exhale , plant the palms come back to all fours and we're going to switch , sending the left toes out .

Same thing here .

Work on leveling that left but notice what's going on in your palms .

Are you collapsing all your weight into the right palm ?

Can we shift to the left ?

Find that hugging of the lower ribs up and then we'll send left knee up and in to our lunch .

Stay on the right knee here .

Find your alignment , lots of mindfulness of the fingertips and toes today .

Find your breath as you stretch and lengthen up through the crown light on the fingertips here will take one more breath .

Awesome .

Then plant the palms .

video content Image generated by Wilowrid

We're going to step the left toes back , lift the left knee , lift the right knee , come to a plank position .

Press away from your yoga mat here .

Don't panic .

Spike your heels towards the back edge .

Create one nice long line from the crown of the head all the way to the , to the heels .

So we might play with that by walking the two big toes together .

One more breath .

Here , you got it .

Then exhale , lower the knees , send the hips , back , child's pose .

We can swim the fingertips all the way around to the back age of the mat and take a rest .

Enjoy again , that little relationship with gravity here as the shoulders round forward , we breathe into the back body , just do your best life conscious breaths .

video content Image generated by Wilowrid

Then slowly we will reach the fingertips towards the front , slowly lift the head , the heart , the shoulders all the way back up to all fours .

Awesome .

Walk the knees out underneath the hip points once again and we'll spread the fingertips super wide , curl the toes under and lift up downward , facing dog , deep breath in long breath out , man .

It smells so good out here .

DB long breath out .

Great .

Then we'll slowly lower back to the knees .

So if you're new to the practice and you want to play with strengthening the wrist and stuff .

We have a lot of options here .

Of course , we have the fists , we have fists and thumbs .

But really guys , the main thing is just awareness .

You might be rolling on the outer edges of your hands here .

See if you can press into the index finger and thumb and then just notice what's going on in the shoulders , it's all connected .

video content Image generated by Wilowrid

So if you're collapsing all your weight in here , it's going to start hurting the wrist .

So lift your heart , create space between the ears and shoulders .

Let's keep going .

Inhale right toes out , level the hips , deep breath in exhale , squeeze the right knee all the way up and in towards your heart , step it up into your lunch .

OK ?

This time , we're gonna turn the right toes out just a little bit and come up onto the left fingertips .

OK ?

If you want a little more , this is supposed to be a gentle practice .

But if you want a little more , you can lift that back knee and maybe just lift it for a breath or two to experiment .

OK ?

Here we go .

Inhale .

I'm gonna open up through the right fingertips .

Breath , breath , breath , keep breathing here .

See if you can create a slide back veel lift in the heart here , lift your chin , inhale , exhale back to center , slowly sending the hips back , maybe walking the right heel and just a hair .

video content Image generated by Wilowrid

Nice runner stretch here , flex the right toes up towards the sky , not going to be here long .

So take one more deep breath in , exhale , bowel nose towards the knee and then we'll roll through the right foot .

Come back to all fours .

Yay .

So find your table top position , deep breath in long breath out .

Inhale , send the left toes out level .

The hips work to play here .

Just notice where your weight is going , hug the lower ribs in , Then we'll squeeze the left knee up and in towards the heart .

Step it up into your lunch .

The same thing here , maybe you lift that back foot just for a hair .

Maybe not , don't lift your back foot , your left back knee and then here we go , coming on to the right fingertips this time just so I'm not crashing in , but just to help us work on that and then maybe turning the left toes out as I inhale , open left fingertips towards the sky .

video content Image generated by Wilowrid

So there's an option here to play to lift the chin to find a little backend here .

Do your best stick with your breath .

Inhale in .

Use an exhale to bring it back to center , walk the left heel in and we'll send the hips back , flexing left toes up towards the sky .

Inhale fine length , exhale , nose to knee , inhale , rolling through the foot .

Awesome .

Everyone plant the palms .

Left knee comes back to meet the right .

We walk the knees together , we tuck the pelvis in we come to a little half plank here as you inhale , gaze forward , exhale , lower all the way on to the belly .

video content Image generated by Wilowrid

Release the feet down , inhale cobra , exhale , release , curl the toeses under , lifts up extended child's poses , time , knees nice and wide .

Heart melts to the earth .

Close your eyes .

Think about why you showed up on your mat today and slowly we'll press into the fingertips .

Come back to all fours , walk the knees to center side , saddle legs to one side .

Come on to your seat .

Nice cross legged position here , right hand to left knee , left fingertips behind , inhale , lift and lengthen , exhale , twist , careful not to muscle through anything here .

Keep it nice and soft and easy .

video content Image generated by Wilowrid

Inhale , lift and lengthen moving with the breath , exhale , twist , close your eyes for one last breath cycle here and then we'll do the same thing on the other side .

Left palm to right knee , right fingertips behind three breaths in your own time .

Maybe you close your eyes already here .

Inhaling as you lift up through the center channel and exhaling using that exhale to twist , gently , release back to center and we're gonna come to lie flat on our backs and then inhale , reach the arms all the way up an overhead full body stretch here .

Last leg of our practice here make it count .

Stick with your breath one more .

video content Image generated by Wilowrid

Inhaling , maybe press into the heels and then exhale , hug the knees into the chest one at a time , wrap the arms around the shins tail bone scoops up and the lower back becomes super flush with the mash .

It feel really good .

Nice and supportive pine twist .

Inhaling , squeezing right knee up and in towards your heart .

Exhale .

Send the left leg out long .

Enjoy the stretch here for one big breath and then use your exhale .

Take it over into the twist .

Right leg , goes to the left and we open right arm to the right .

You can hook the right foot here behind the left thigh .

Breathe deeply .

My friends .

Mhm So good for the body .

Hm .

And one more breath , use your exhale to come back to center .

video content Image generated by Wilowrid

Squeeze the right knee in and then we switch left knee up , right leg out , connect to your breath .

Inhale , exhale , guiding the left knee over towards the right opening up through the left arm here .

Breathe nice long smoothie breaths , nourishing the systems failing the lungs as you inhale in and then use the exhale to come back to center .

Nice and easy sole of the left foot to the ground .

We're gonna lift the right knee sole of the right foot to the ground .

I'm going to walk my heels in towards my fingertips here and then gently crawl the shoulder blades kind of shimming them underneath the chest , press into the palms firmly , inhale , begin to slowly lift the hip points up .

This is your back bend for today .

video content Image generated by Wilowrid

Just experimenting , it could stay nice and low , coming into bridge as we press into all four corners of the feet .

Toes stay pointing forward , little bit of energy between the thighs .

Ew , and then we slowly continue the journey up .

Breathe deep here .

Sit bones reaching energetically towards the backs of the knees .

Last but not least my friends , we lift the chest and then we lift the chin again , lift the chest and lift the chin one more breath .

Lift the chest , lift the chin and then slow controlled movement as we release everything back down .

Awesome .

Everyone happy baby .

As we reach towards the outer edges of the feet , you can also grab the big toes here or the end of your pantaloons .

Take a second soles of the feet , go up towards the sky , close your eyes .

video content Image generated by Wilowrid

Imagine yourself as a baby , right ?

We've all been there , little child like energy .

Just notice how it makes you feel , find a nice deep breath here , find any movement that feels good .

Whether it's straightening one leg out , you bring one heel in or maybe just gently rocking side to side .

Cool .

Then we'll gently release , keep the soles of the feet , reaching together , knees wide .

So about a in here , lower back lifts up and the hands come to rest gently on the rib cage .

Hm .

Close your eyes again .

video content Image generated by Wilowrid

A little dance with gravity here , opens the hips and you use your breath to , well , I was gonna say to nurture but to energize , to fill with gratitude , you use your breath to serve you to calm you , to focus you .

So we'll end today with uh some conscious breath .

Maybe you practice belly breathing , inhaling belly uh lips , navel rises , exhale , it falls .

video content Image generated by Wilowrid

Maybe you just honor and listen to the natural rhythm of your breath today that natural ebb and flow , close the eyes soften through the jaw , relax the mantra .

I like to share here and then I like to practice is allow release and let go .

So you can say that quietly to yourself here , allow release and let go .

Mhm And gently open up through the arms , palms up towards the sky .

Gently slide the right leg out long followed by the left .

video content Image generated by Wilowrid

Take a second here to windshield wiper , the toes a little back and forth , back and forth .

Then we'll take one final breath in together , inhale , exhale , let it out through the mouth .

If time allows , stay here for a couple minutes and if you have to boogie , just take one final moment here to give thanks for your body and your breath , for your practice .

Thanks for showing up today .

Everyone .

Lots of love and I must .


Attention YouTube vloggers and media companies!
Are you looking for a way to reach a wider audience and get more views on your videos?
Our innovative video to text transcribing service can help you do just that.
We provide accurate transcriptions of your videos along with visual content that will help you attract new viewers and keep them engaged. Plus, our data analytics and ad campaign tools can help you monetize your content and maximize your revenue.
Let's partner up and take your video content to the next level!
Contact us today to learn more.