Sunrise Yoga – 15 Min Morning Yoga Practice – Yoga With Adriene


– 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)

100 Replies to “Sunrise Yoga – 15 Min Morning Yoga Practice – Yoga With Adriene”

  1. There are so many yoga people on youtube, BUT… for some reason Adriene just really resonates with me ๐Ÿ™‚ I've really been enjoying your videos. Thank you so much for enriching my life by sharing your gifts. Namate)))

  2. First time following along with your channel, absolutely loved this routine! Benji did a great job ๐Ÿ™‚ I feel totally relaxed and at peace, ready to start my day! Thank you

  3. Dear Adriene, this video is wonderful, perfect to start the day with a calm and steady energy. Could you post a new video with a similar feel?

  4. Thank you for sharing! Love your videos. I am a 200 hr teacher in 300 hr training and I learn so much from your cueing!

  5. thank you, Adriene, for the yoga you have been teaching me! i find it SUPER relaxing, and get irritated when my family interrupt my yoga for the day (that's happened twice today). But i moved on to this video and relaxed and got less irritated afterwards. thank you again! Love from Minnesota
    Namaste

  6. We've been following since early 2014, usually for morning yoga on weekdays. This one and yoga for psoas are our top go-to videos, which we do at least once on a weekly basis. Sunrise is perfect for hotel room morning sessions! We are so greatful for all the content you put out Adriene! Namaste.

  7. I REALLY didn't want to do anything after my night shift this morning… but I am SO happy I did this! So thrilled to be practicing again, thank you Adriene!

  8. You have started my day beautifully once more! With peace….setting my intention and reminding me how important it is to take care of yourself and others! Thank you! Wishing u a peaceful day from the UK!

  9. This is the practise I've been looking for to wake me up gently,don't get me wrong the other videos are good, some are great but sometimes I don't have the time for a 30 minute session and this session gave me everything I needed. ๐Ÿ™‚ Thanks Adriene ๐Ÿ™‚

  10. I am in love with your videos ! I have been starting every morning off with Yoga With Adrieneโค๏ธ I cant get enough ! There are so many different types of videos so every morning no matter how I feel , I can always find one that is perfect for me on that day ! Thankyou so much , my anxiety is bad right now & this is helping me a lot . You are truly an inspiration & I am grateful !๐Ÿ™๐Ÿป๐Ÿง˜๐Ÿปโ€โ™€๏ธ

  11. For some reason I always forget about the pod part, and it is the most pleasant surprise every time! I love being all small after being so big in the poses before. Brings me back to my normal centre I feel ๐Ÿ™‚

  12. Hey! Just found this great morning routine and I think its great, thanks so much Adriene! You hit all the points of the body that need some morning stretching!

  13. Started a new morning routine at sunrise with it being so late as winter approaches. Your videos are easy to follow and leave me feeling loose and relaxed to start my day. Thankyou so much! Found my love for yoga once again

  14. It has been three months since I was given the gift of helping my father leave this world, gently and in comfort, and with only love and prayers as his companions. Yet, after that I stopped taking care of myself. First day back with this beautiful baby step! Thank you for you gentleness, Adrienne. You are a blessing in my life.

  15. I must have done this practise several times in the last few weeks, as a morning practise this is great, opening up in a short space of time, Adriene Thank you ๐Ÿ™‚

  16. Thank you Adriene! I woke up at some ungodly hour and couldn't get back to sleep so by sunrise I figured it was time to get up and do this! Now it's as if I'm a proper yogi and can start my day with this wonderful intention ๐Ÿ™‚

  17. My one year old did this with me today. She went from breathing and blowing out to trying to copy what we were doing to cheering.

    I think it might have been the cutest ever!

  18. Wow! Thank you, Adriene… This is my all-time bestest favorite short good morning that I need… You are awesome.

  19. I love this morning yoga session! I normally do this before heading to the gym and I seem so much more focused xx

  20. This was awesome – I much prefer the sun salutations and lots of movement linking to my breath than the more 'still' sessions (for want of a better word!). Just what I needed, thank you for an awesome session! Namaste.

  21. i watched yr videos please take away yr dog i'm sure u sleep with her or him too ,its very unhygienic and i will remove all likes from u.

  22. I love this! <3 Does anyone have any advice on when to get into the routine of doing yoga in the mornings? I wake up at 6am already but would love to do a morning routine everyday should I wake up at 5:30am?! That's a long day for me as a teacher!

  23. I love Adriene's yoga practices,she is bomb.com.If yoga is something you're not sure about or want to try out definitely look her up.You don't feel pressed to be like a yoga expert and she has so many different yoga methods for all things for the body;Weight lost, back pain, cardio,am yoga etc.Keep doing what you do girl.Namaste

  24. As most people will know, there is so much to do at the weekend and doing this session on Sunday morning at silly o'clock does help me to release my body for maybe for another practise or just the day ahead. Adriene speaking softly and calm but also having a bright background helps me on this dark wet Autumn morning in England and of course seeing Benji crashed out,makes my day. Thanks Adriene ๐Ÿ™‚

  25. Hey Adriene! My first session with you, thank you so much for this wonderful start in the day, i feel wonderful now. A friend from Norway recommended you to me, I am really glad i followed his advice:)! Thank you an d have a wonderful day! Greetings from Munich, Germany (:

  26. Thank you so much for this video Adriene! โค As a total yoga beginner I was still able to follow and you had so many little tips to make everything easier for me. Starting my mornings with this yoga I feel so much more calm and loving – very excited to watch more of your Videos โ˜บ๏ธ Have a great day – Namaste โค

  27. My body was feeling so stiff and tense when I woke up, but after doing this practice I feel so amazing and relaxed. I'm glad I listened to my body today and did something good for it, thank you Adriene โค

  28. I couldnโ€™t be anymore grateful for your YouTube channel, I love your yoga videos, they help me feel calm at anytime of the day <3

  29. Whoa. I was super sleepy this morning, and this flow really got me energized. My body is now ready for another day at the office. Thank you so much for all your awesome videos, Adriene ๐Ÿ™‚ love from Lisbon, Portugal

  30. You are such a darling soul. Thank you for this lovely start to my day. My first thought when you said to set an intention was โ€I care about how I feelโ€ Which is interesting because I work with my love and lately he has been jumping straight into working on our biz, buy I am miserable when I do that. The past few mornings I have been doing yoga with you and meditating after then I journal, write my thoughts and plan my day. I have felt better, but guilty because I am not working. Today I didn't feel that way. I felt empowered! I do care how I feel! Moving my body, breathing, writing & setting intention is how I start my day! When I am my healthiest that is how I begin! I deserve that, and any person who reads this… You do too! We tend to fall out of our habit and blend into others when we are in a relationship. How they do their day isn't bad, but it isn't ours. I refuse to dive into my laptop and coffee the minute I rise! No way! Take your power back beauties! You will be a better partner & human for it! When I don't feel good in myself I push the world away, even the ones that love me. Yoga feels so good! Thanks Adriene! I love your loving classes!

  31. Hi Adriene. I'm a beginner with the hope that your channel makes my yoga journey nice. I just want to say Thank You for this practice and that I love your dog so much.

  32. Your channel is amazing ! Thank you. Is that normal, as a beginner, that I can't be fully concentrated? I mean, some things go through my mind while I try to stretch.
    Namaste.

  33. Thank you Adriene for all the yoga episodes to follow and choose from. My wife found your channel and I had been following the episodes with great success. But, I did stop for about a year for reasons that weren't good reasons. But, I am now recovering from a tibial plateau fracture and the surgery needed to repair it. I was just cleared a week ago to start weight bearing on the leg and thought it was time I started putting yoga back into my life as part of my recovery, and then I'll keep practicing as part of staying healthy. So far, I've followed along on 4 episodes and every time I get a little stronger, and a little more confident. To anyone out there who is unsure of whether or not yoga will benefit them, I say, watch Adriene's episodes, and just do what you can. That's all that matters and I hope it makes you feel better, and feel good about yourself.

  34. possibly my favorite yoga video. i generally do my yoga before i get ready for work, between 4:15-4:45 am. adriene is wonderful, this video is gentle and sweet

  35. Iโ€™m so happy I found your channel years ago, I have major anger issues and just seeing you and following along completely calms me every time. I love this channel so much youโ€™re a blessing to the earth

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