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hey everyone. welcome to yoga with adriene.i am adriene, and i am super-excited because today we have a sequence for the completebeginner. if you're new to yoga or you've been curious about yoga practice and all itswonderful beautiful benefits, this is a great sequence for you. you don'tneed any blocks, you don't need any blankets; all you need is your body and an open mind.if you have a mat that's great, but otherwise, open mind, open heart. let's get started. ok, my friends and my new friends, we're goingto begin in a cross-legged position we call this sukhasana, or the easy pose, the poseof ease. take a second here to check in with the breath by maybe looping the shouldersa couple times forward, up, and back. inhale

looping forward, exhalegrounding down and back. just finding a little organic movement, and then maybe checkingin with the neck by maybe just moving one ear over one shoulder. then we'll go forwardinto chest, shaking the head, yes and no. coming back to center, we'll bring the headover the heart, the heart over the pelvis. take a second to maybe close your eyes orsoften the gaze so you can maybe go inward a little bit as we find alignment; head overheart, heart over pelvis. we life the sternum, lift the chest, and then again,ground down through the elbows on the exhale. find a nice space between the ears and theshoulders. we just come into the moment with a little integrity, whatever that means toyou. for me, it means body awareness, mind

awareness, noticing where my thoughts are,and coming back to that body awareness. see if you can begin to deepenyour breath; nice, long inhale in and a nice, long, juicy exhale out. keep that going; nice,long inhalation and a nice, long, extended exhale out. draw your palms together at the heart, takea deep breath in. each time we come here, this is a great little beginners' tip: eachtime we come to this mudra, we call it anjali mudra, you can think about lifting your sternumor your heart up to your chest. often when we get a little bit tired, and wewill in our practice, we can have this little reminder to loop the shoulders and lift thesternum to the thumbs each time we come to

this hands-at-the-heart or this prayer position,anjali mudra. practice that now. inhale, lift your sternum up to your thumbs, draw yourlower belly or your navel in to meet your spine. again, we're just coming into thisactive body but with this sense of ease. this isgoing to be a wonderful tool for beginning a yoga practice; just finding the balancebetween active body, strength, engaging qualities, and then also a softness, an ease, a lightness,a calmness, if you will. finding a place where those two can dance and be together is whatour yoga is all about. interlace the fingertips, follow your breath.as you inhale, press the palms forward, up, and back. nice and easy as we climb up theside body, climb up the spine. on your next

exhale, release the fingertips down. nothingfancy, just checking with the body, checking with the breath.inhale again. forward, up, and back. on your exhale fingertips release with elegance, withease; opening the shoulders, opening the chest, checking with the side body. one more as weground down through the top to the thighs. deep breath and exhale release. take your right palm to your left knee, situp nice and tall. send your left fingertips behind the tailbone. as you inhale, lift up,lift your heart, exhale journey towards the left. find a gentle twist. navel draws intowards the spine, and we remember that we come to the mat to have an experience in ourbody. don't crank yourself into the posture.

have theexperience of gently moving into the twist, maybe closing the eyes for one last breath.we gently release back to center and take it to the other side; left palm to right knee,sit up nice and tall. this time i'm going to turn to the side so that you can see myspine. the tendency is going to be to round forward. we spend a lot of time hereall the time, so no worries. in time, we're going to begin to lengthen tailbone down,lower back becomes nice and long, heart lifts, shoulder blades ground down, and we find ourtwist. what i'm trying to say is don't sacrificethis lift in the heart and this length in the spine for a deeper twist. this is wrongy'all; it's just wrong. find what feels right,

what feels good. it might mean that you don'tgo all the way far back at first. we keep a nice mindful twist, using that exhale tojourney a little deeper, even if it's just energetically, and then gently releasing backto center. take a second one more time to interlace thefingertips with the heart. inhale, palms reach forward, up, and back. long puppy belly westretch; lift it up high, and then exhale, release fingertips to the mat. side body stretchnice and easy, keep grounding through the legs. the legs aren'tjust limp, they're nice and active; tops of the thighs drawing down. plant your left palm or left fingertips, beginneryogi's choice. press into the palms or the

fingertips, and then send the right fingertipsup, think up, up, up, up, and then go over. careful not to just go over trying to mimican asana that you've maybe seen before; have an experience. inhale,reach it up, keep this lift in the heart, and then exhale, side body stretch. here,we're not going to hold, but we're going to set the tone for our yoga practice and ouryoga journey by finding a little self-expression, finding a little movement. you might swayup and down, front and back, you might close your eyes, you might stretch your mouth, youmight wiggle the fingertips. draw the shoulders away from the ears, take a deep breath in,and exhale swiftly through center and to the other side, creating space in the body, connectingto the breath. remember, there's no right

or wrong. it's great, just takes the edgeoff. we're going to learn some basics, we're going to focus on alignment, but reallyit's about that self- expression. find a moment or two to find a little movement, and thenswiftly we come back to center. we're going to take the palms and dive forwardsonto all fours. i'm going to align wrists underneath the shoulders and knees directlyunderneath the hip points. i'm pressing into the tops of my feet; toes are pointing straightback and my palms are spread super-duper-wide, spreading the palmslike starfish. the most important thing i can teach you at this moment is to connectwith this upper current of energy, whatever this means to you, and that means not collapsinginto the bones, but pressing up and out of

the earth. that means connecting to everypart of the foundation, all parts of the body that's pressing into the mat,and then remembering the find that integrity; head in the heart, heart over the pelvis,but maybe creating a nice tabletop position. we're not sitting up straight anymore, we'vemoved our center of gravity, but i can still work with that alignment: head, heart, andpelvis in line. notice how i'm drawing my shoulders away fromthe ears and i'm remembering that my head, this neck, is an extension of the spine. i'mnot hanging out here, i'm not crunching here, but i'm going ahead and taking the gaze downfor now and finding a nice, long, beautiful neck. you might feel a littlebit of pressure in the arms and the wrist.

keep pressing up and out of thepalms so that we can begin to build strength rather than collapse into thebones. from here, one more breath. i'm going to exhale. on your next inhale, loop the shoulders, dropthe belly, tailbone tilt up towards the sky as i look forward. a littlecat-cow; long neck. take your time, no rush. on the exhale, i start at mytailbone, i travel up the spine, walking up the spine until the crownof the head is the last thing to release. take a breath cycle, in and out,letting the weight of the head go. navel's drawing up towards the spine.i'm pressing into the tops of the

feet, i'm pressing up and out of the palms.deep breath in, inhale, looping the shoulders, heart radiates forward. thenon the exhale, tucking the tail, drawing the navel up, closing the eyesto really have an experience, we call this spinal-flex or cat-cow. one moreinhale. pressing into all 10 knuckles, exhale, curling the tailbone in,starting there, traveling up the spine; chin to chest, crown of the head releases,and then we inhale back to tabletop position. curl your toes, walkyour fingertips back, a little yoga for the feet, a little beginners' feetmoment. for some this is no biggie. for others, yourdogs are barking at you right

now, so you might just stay here. others mightwalk the palms all the way up. find that lift in the heart, deep breathin, press into your pinky toes. this is a great opportunity to rollthe wrists out. stay connecting to that breath. don't worry about how to breathe,just continue to play with the breath; deep in the breath. thenwe'll come back to all-fours. come on to the tops of the feet again. inhale,extent the right toes out long. go ahead and bring the right toes tothe earth. we're just going to take a couple of seconds to breath into theback of that right leg, breathe into the calf. notice i'm not collapsing intomy shoulders, but i'm

maintaining that lift so that slowly, i canbegin to build that strength in the arms and just that energetic body, thatlift, we call it hasta bandha; the hand-to-earth connection, this upwardcurrent of energy. notice how i'm rocking a little bit back andforth, just finding that sit bone to heel connection. i'm working it, drawingmy navel up towards my spine, knitting the lower rib cage and keepingthe neck nice and long. then release back to tabletop position and takeit to the other side. curling the left toes under now, stretching out theback of that leg, the calf, while still maintaining a nice line from thecrown of the head to the tip

of the tail. breath, and then we'll bringit back to tabletop position. curl the toes under, walk your palms out,and then slowly, we're going to walk the knees back here. elbows are goingto drop in line with the shoulders and in line with the wrists. thenmy pelvis is going to tilt up as my forehead maybe comes to the mat andheart melts down towards the knees. if your shoulders are having a wake-upcall right now, maybe you pulse in and out of it a couple times. wecall this anahatasana, or heart- to-earth pose. this is a like a puppy posture,like a half-downward dog. take a couple of breaths, sway a little fromside to side. my shoulders are

actually a little tight, a little sore frompractice yesterday, so i'm finding a little bit of movement. i'm neversitting in any sharp pain ever, but using my breath as a tool to move beyondthe pain and find some movement. again, notice how the elbows, they're goingto want to come out. see if you can keep them in line with the wrists andthe shoulders. one more breath; heart to earth, pelvis tilting up towardsthe sky. then i'll begin to curl the toes, inflate at the heart, inhale, lifethe heart, press into the palms, and then slowly, one leg at a time,nice and slow, i'm going to lift

the sit bones up, dropping the left heel thenright, and come into our first downward dog together. palms pressinglike starfish into the earth, keeping that upward energy, that upward currentup through the palms, through the arms, so i'm not collapsing myweight. i'm finding this nice length in the spine. notice how i have reallyyet to straighten both my legs yet. don't worry about what you thinkdownward dog is supposed to look like, but my beginner's tip, and this is greatfor all yogis; we always try to inspire each other in the yoga world tocome back to a beginner's mind. i think downward dog is a great place to checkin with that beginner's

mind, by first maybe finding a little movement,peddling the feet, drawing the shoulder blades in and together. takea deep breath in, and then exhale, come back to the knees, and walkingthe fingertips back up for a little rest. loop the shoulders, maybe a coupleof circles of the wrists, and we dive in for more. here we go. palms to the earth, belly to the tops of thethighs. this time slowly, slowly building to a nice still dog wherewe take a second to be with the breath. tops of the shoulders are drawingaway from the ears. my two big toes are turned in just slightly, sit bonesshining up towards the sky. i

knit my lower rib cage together, i press upand out of my palms, i make sure my head is nice and loose, not holdingin the neck. tops of the thighs have this sweet inner-spiral going in towardsthe back of the mat. i take a nice deep breath in through the nose thenexhale out though the mouth. it's allergy season here in austin. inhale in throughthe nose and exhale out through the mouth. bend your knees generously, go for a littlewalk slowly up towards the front end of your mat, come on to the fingertipswhen you need to. together, we'll land in a forward fold; feelhip-width apart, knees bent as

generously as you need, and we let it allhang. breathe, breathing into the lower back, uttanasana. we might grab theelbows and rock a little side-to- side, then releasing the arms, bringing themto the waistline, perhaps using the thumbs to hook behind the back asi loop shoulders, pressing all four corners of the feet, and slowly riseup coming into a superhero pose as i loop the shoulders by not lifting thechest. i'm actually going to the front so you can see me loop me a little bitbetter. i'm coming into a mountain pose, we call thistadasana, with the feet hip- width apart, toes are pointing forward. really,this is about connecting to

the earth, feeling strong. we practice thishere so later on when we come into all these other fun, crazy poses, wepractice, again, that upward current of motion while also grounding down.for now, just check in with the feet, spreading awareness through allfour corners of the feet, perhaps drawing energy up through the arches to thefeet, maybe even lifting the knee caps, toning the quads; just bringinga little active energy into the body as, once again, we draw the palms togetherat the heart and, lift the sternum to the thumbs. tuck your pelvis in,everyone. again, close your eyes, find that head over heart, heart overpelvis; this time pelvis over

heels or the center of the heels. interlacethe fingertips, soften the knees, find a little buoyancy as we inhale.reach forward, up, and back. a nice tall stretch, and then exhale releasingthe fingertips down, just like we did when we were seated. opening the chest,inhale, soft knees, reaching forward, up, and back. tailbone lengthensdown, tuck your pelvis, and exhale opening the shoulders, fingertips mightmove a little bit. maybe checking with the neck this time: inhale,forward, up, and back, lengthening the tailbone down, exhale. take a second to draw a couple of circleswith your nose, check in with the

neck. often, we think in yoga, we have tobe in these crazy pretzel shapes, but really for me, each day; yoga really beginswith this movement, this gesture; drawing circles one way and thenthe other, checking with my neck, grounding down through my shoulders, elbows,and fingertips. feels good. take a second, soft knees, to bend the knees,and then reach the fingertips out; volcano pose. i'm lifting my toes, justto press into all four corners of my feet. i'm tucking my pelvis in. yourarms might get tired right away. with practice, you'll notice this gets easier.pull the thumbs back, find a flying-v is you feel like this, no space;find some space. release the toes

back down if you haven't already and breathe.spread the fingertips in celebration of you and your new yoga practice. then take the right hand and grab the leftwrist, again, just like we did before in the side body stretch, think upand over. rather than just to the side, think up, length, length, length, andthen over. this will look a little different for everyone. again, youcould find a little self- expression as you maybe sway a little backand forth. then we'll come back to center. i know arms might be getting tired;hang with me. grab the opposite wrist, think up and over as you breatheinto the stretch. ground

down through your feet. remember that sitbone-to-heel connection; tuck your pelvis. then we come back to volcanopose for one breath. as we inhale look up, by drawing a line with the nose up,and then exhale back down at the heart, palms to the sternum as we liftit up. bring the hands to the waistline. we're goingto take the right foot forward and the left foot back. i'm wantingto get to a place . . . i'm not going to spend too much time on all the finedetails because i'm wanting just to get a taste for things. right toesare going to point forward, left toes are going to point towards the frontleft corner of the mat. i'm going

to make sure that i'm on two planes ratherthan one tightrope, like two skis so i have lots of space, maybe hip pointapart. take your right thumb, pull your right hip point back, then see ifyou can tuck your pelvis and do this thing we've been working on where wealign head of heart, heart over pelvis. the tendency is that the pelvis isgoing to want to spill back, but i'm going to lengthen the tailbone down, tuckmy pelvis and find integrity in the torso, lighting that fire in my belly.too. hands on the waistline as i loop the shouldersand breathe. back heel is on the earth strong, both legs are charged bymaybe squeezing the inner thighs

together, finding that scissor effect. gotexcited there. then finding that effect in the crown. breathe. you can stayhere, bending the front knee generously. eventually, i'm going to wantto get to a place where the bottom of that thigh is parallel to the earth,but in due time. i can stay here, hands on the waist, or i can reach thefingertips behind the ears and reach it up. i'm in warrior i, virabhadrasana i. pull thethumbs back, remember your alignment. draw your navel in slightly, breathe.if you feel like . . . hug those inner thighs together, find stabilityas you breathe. take a deep

breath in, inhale. as you exhale, open upto the left side of your mat; warrior ii. i might walk my front toes towardsthe front edge of the mat and i might find a little bit more space,a little wider stance is what i'm trying to say, as i pull my pinkies back andfind that lift in the heart. breathe. strong legs, and then exhale, handsto the waistline. i'm going to turn my right toes in and my left toes outto take it to the other side. we're going to work in reverse order here,so a little yoga for the brain too, coming into our warrior ii on the leftside first. bend the knee. the tendency is you're going to be like, "i'mnot strong, so i'm going to

hang out. i'm going to not bend that kneeso far right away," but i think you'll be surprised. get in there, get a littlejuicy, make sure your feet are stacked just where you need them so we'renot on that tightrope. we're really paying attention to our foundation,working our yoga poses from the ground up. deep breath in, and exhale, handsto the waistline. then i'm going to step the back foot in just a littlebit so that i can bring that back heel to the earth. strong legs, stronglower body, as i move my hip points gently towards the back edge, we'rejust now on the front edge of the map. lengthen the tailbone down, findthat lift in the heart. we can

stay here or we can reach the fingertips behindthe ears to come up: warrior i in the opposite side. again, don'tworry about trying to create that perfect image, that perfect asana. itreally is about having an experience, and then growing the pose. thatmakes it fun too, and less work. one more nice, long inhale in here. hang withme. hug those inner thighs towards the midline, and on an exhale, flowwith the fingertips down back to the waistline for a little stability, hookingmy thumbs behind here. then i'm going to turn the left toes in, comeback to center, and i'm going

to heel-toe-heel-toe my feet back into center.when you hear that in yoga class, that's what this means: heel-toe-heel-toe.it's silly. this time, i'm going to challenge my center of gravityby coming feet flush together. before we were hip-width apart, now i'm goingto stand up nice and tall into tadasan, where i'll finish my practicetoday, bringing the fingertips down, maybe closing the eyes, challengingthat center of gravity; taking the experience of my practice and drawingthe palms together at the heart. inhale in, and nice, long exhale out: tedasana. that was just a simple sequence to get usstarted. the hardest thing i

often discover, and i'm sure many yogis willagree, the hardest part is just showing up; just rolling out the mat,just getting to the gym, getting to class, taking a moment for yourself. congratsto you for making it this far. you can favorite this video and returnto it once a day for a week, see how that goes. check out our 'foundationsof yoga' series, also really awesome for beginners where we get back tobasics and we take the time to breakdown each pose. leave comments or questionsbelow. subscribe to the channel if you haven't already. i will seeyou next time. namaste.