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

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)

About the author


  1. Thank you so much for this practice! I'm really grateful to have access to such a nice morning yoga routine for free.

  2. Thank you for this beautiful yoga practice, today is my birthday and I started my morning with this calming, centering and loving presence, so grateful, thank you!

  3. Namaste Adriene! Infinite blessings and love to you and your community here and now ๐Ÿ™๐Ÿพ๐Ÿ˜˜๐Ÿ’ƒ๐Ÿพ

  4. Today marks four years since my suicide attempt. I am so proud and grateful to start today with my favourite yoga outside on the sunny patio. Life will never be perfect, and I often still struggle, but I have come so far. Namaste everyone โค๏ธ

  5. Such an awesome morning yoga Adrianne!! I absolutely love it! I appreciate you so much โค๏ธ Thank you for always putting out amazing work โœจ

  6. Thanks for these videos, im a beginner and definitely in need of stretching things that I don't know how to stretch. I have found two of your videos for the morning stretches they are not difficult, they're easy enough for me right now.

    Your videos have become a part of my morning routine workout now

  7. Thanks for this Adrienne, I have to go through pseudo menopause for medical reasons (Iโ€™m in my 20s) so this helps with my joint pain ๐ŸŒธ

  8. Such a beautiful little 15 minute practice. Perfect for a busy morning when you're stressed and need yoga but you're short on time. Thanks as always, Adriene for your fantastic classes and warm spirit.

  9. I do Yoga With Adriene daily. This morning as I was doing this video, and I wss in down dog, my jack russell chihuahua came underneath me and did his own down dog. It was just classic! One of those moments you can't manufacture. Thanks for a great practice!

  10. Another great practice! I've been a subscriber for a little more than three years and can say without a doubt that your videos have changed my life. Thank you, Adriene ๐Ÿ™‚ love from DFW

  11. Thank you Adriene.
    Good morning, how are you?
    I think this will need to b my morning yoga.
    Did the full body deep stretch 45 min last night before bedtime and slept straight though 6 hrs which havenโ€™t Ever,
    Thank You.๐Ÿ˜˜๐Ÿ˜Šโค๏ธ

  12. I took my yoga outside today. Early Saturday morning, blue sky, light breeze, birds singing, the smell of my vanilla coffee and Adriene!

  13. Thanks Adrianne that was perfect! Just what I needed! I usually practice with Lisa Feder in Austin, but am in Greece for a month and missing yoga.

  14. Adriene, I love your videos. I think that the content is very good, but, in my opinion, your movements are too fast for a morning yoga practise.

  15. I love every video I have done so far, thank you so much for doing this, you are a treasure! Xoxo โ€” And please give lovings to Benji too! ๐Ÿ™‚

  16. Feels like I should watch through at least once before I do it. Can't focus because I keep looking up at the TV to do the moves.

  17. Thank you! I am in a slump and unable to to get past this weight plateau and this morning I am feeling low and defeated, wanting to just give up. I need to lose a lot of weight for health reasons and I am feeling exhausted and deprived and very bitter towards all the under 200 pound people. Bad bad bad head space. I choose this to do this morning as I don't have enough time this morning, late getting out of bed, family needs came first. Thank you for this time and just the movement. Everything isn't all better, but I feel a little less low now and I actually smiled. Thank you thank you

  18. Morning Adrian I enjoyed sunrise yoga with adriene I do yoga with you religiously every morning let's improved my life and I have a strong back thank you for sharing your time your energy and your practice namaste

  19. Thank you once again Adrienne..just did this one on the beach early on the summer solstice. ๐Ÿ™๐Ÿผ

  20. Good evening Adriene – thx for your great work – but – do not talk while showing the movement – please – it's no good to do that – greetings from Austria, Europe

  21. My cat decided to sleep on top of my phone so I did the video hearing muffled instructions ๐Ÿ˜‚โค

  22. I am setting a morning ritual. First thing is to kick start the day with short yoga practice. I am so glad that I stumbled on your clip. I love the wonderful feeling of awakeness after this short practice. Thank you so much. Have a wonderful day, from Malaysia.

  23. Hi Adriene! I love your yoga! I was wondering if you could do a sequence for people with osteoporosis. Just found out I have the onset and trying to find the best exercises to strengthen. Thanks. Namaste!

  24. Just what I needed this morning, lovely practice that I will be repeating regularly, thank you ๐Ÿ™๐Ÿป

  25. Thank you so much for all of these wonderful and varied yoga videos! Iโ€™ve had to slow down my sport etc due to a knee injury and this has been great to fit in wherever I can.

  26. I've been doing this flow on and off again for months, and I just want to say thanks, Adriene. This flow is short and sweet and has really helped me get my day started while battling my depression. Its super difficult to drag my self out of bed and make myself do anything thats good for me but you videos, with your encouraging words have really helped me feel like myself again when times get bad. I appreciate you and all the good you put into the world with your practice. This is a go to video for me and I'm so glad that it and you exist.

  27. Sunrise morning yoga is the best. I also thoroughly appreciate your informal way you teach and encourage us to keep with the practice. Thank you. ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ๐Ÿ’•๐Ÿ’•๐Ÿ’•

  28. I did it! The whole 15 minutes. So proud, thank you Adriene! Plan to work towards a full hour. But it's always so hard at home

  29. Thank you for sharing your expertise & gentle tones. Just did your 15 minute morning yoga twice as Im on holidays so there is time. Sending big thanks from Sligo,Ireland .

  30. Absolutely love doing this in the mornings. It so good. Thanks, Adrienne. I love your style of teaching. โค๏ธโค๏ธโค๏ธ๐Ÿง˜โ€โ™€๏ธ๐Ÿง˜โ€โ™€๏ธ๐Ÿง˜โ€โ™€๏ธ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ๐Ÿ™๐Ÿฝ

  31. Can you suggest a downward dog alternative? I have a disk issue in my back and downward dog causes it to flare up.

  32. Enjoyed the pace and calm of the practice. Would like more stretching of major muscle groups (like quads, hips, glutes) in my morning routine than this flow offered.

  33. I was guided to your channel only recently (by you know what)…thank you! It's a real joy to workout with you and so many routines to choose. Bless you! Love n hugs Louise

  34. I have to say, I'd never tried yoga before, but my back has always been one of the main body parts to give me problems with stiffness and discomfort. Well, I too, found Adrienne, and wow…my back does not hurt anymore. Even my breathing is better, as I've become more self-aware of it. Thank you for you and Benji sharing your mornings with us! I can see that yoga definitely works for me. And Adrienne is sooooo funny lol I love it!

  35. This was such a great wake up yoga, Iโ€™m always a little stiff int he morning so I always look something thatโ€™s just gonna wake my body up before i go into a lengthier or harder yoga flow. Thanks for the video

  36. Thank you Adriene! I've been trying hard to make a usual morning practice and have been using your videos! Feeling better!

  37. Just completed this morning routine. I loved it! Absolutely perfect start to my day. I love everything about this, the routine, the pace, delivery and spirituality, wonderful. Thank you Adrienne.

  38. Your videos are perfect for a new journey into yoga at all levels. Your personality and small jokes are everything. Thank you

  39. Practicing with you really helps my overall mood and health. Especially today i needed a relaxing but energizing workout and i found this perfect; I definitely feel more grounded and in touch with myself amd how i want my day to feel to me personally. Thank you, namaste ๐Ÿ™

  40. Namaste! For three months now I've started my day with Yoga with Adriene videos. It's the best and only way to start, end, and be throughout the day. I use your videos at work everyday too. May you be at peace today. The light in me sees and loves the light in you. – Mello

  41. What you said in the end is very powerful to me โ€œto kind to myself and others, have a nice dayโ€ for some reason coming from you makes me feel I will have a nice day ๐Ÿ™‚

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