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  • (relaxed music)

  • - All right, my darling friends.

  • Let's begin with cat-cow.

  • Come into tabletop position.

  • And we'll start to move with the breath.

  • Inhale, drop the belly, open the chest nice and slow.

  • Exhale, round through chin to chest.

  • Inhale, open the chest, feel the front body stretch.

  • And exhale, rounding through, navel draws up.

  • Couple more here, move with your breath, nice and slow.

  • Waking up the body.

  • Setting a mindful tone for the day.

  • One more cow pose, drop the belly.

  • This time really tug the shoulders away from the ears

  • and press into the feet firmly.

  • And then one more cat pose, really arch the spine,

  • and claw into the fingertips.

  • Chin to chest, great work, inhale.

  • Tabletop, this time bump the hips to the left,

  • and then turn to look past your right shoulder.

  • Feel a nice stretch in the side body.

  • Keep the hands and feet rooted to the earth.

  • And then slowly, gently come through center,

  • bump the hips to the right and turn

  • to look past your left shoulder.

  • Again keep the hands and feet grounded.

  • Continue to breath here as we slowly

  • wake up the body with love.

  • Back to center we go.

  • Drop the elbows right where the hands are.

  • Take a deep breath in, and then on your exhale,

  • slowly walk the knees back,

  • Puppy posture or heart to earth pose,

  • a beautiful way to kick off the day.

  • Nice chest opener here, breath deep, opening the shoulders.

  • We get the head just under the heart here.

  • Welcoming some fresh oxygen,

  • fresh blood flow.

  • (deep breathing)

  • And then slowly come all the way back up

  • to tabletop position.

  • Again take your time, then we'll curl the toes under.

  • Take a deep breath in and on the exhale,

  • send the hips up high, Downward Facing Dog,

  • peddle it out nice and easy.

  • Start to deepen your breath, shake the head loose.

  • Give thanks for your body.

  • And appreciate yourself for taking this moment

  • to do a quick check in, to move it around.

  • When you're ready, walk the feet to the middle of the mat.

  • Bend the knees, come into Forward Fold.

  • Again we're letting the blood flow opposite direction here.

  • Shake the head loose, relax through your shoulders.

  • Really feel your feet grounded to the earth here

  • and again connect to a little gratitude.

  • Definitely appreciate yourself, smile.

  • And you should feel good, happy, proud,

  • that you took this time to connect to your body,

  • give it some love, connect to your breath.

  • Alright bend the knees generously,

  • bring the belly to the tops of the thighs.

  • And when you're ready we'll slowly roll it up.

  • Nice and slow, feel your feet press into the earth.

  • Grounding in this moment for yourself

  • as you slowly rise up to Mountain Pose.

  • When you get there, take a moment to move the shoulders

  • a little bit, just soft easy movement.

  • Continue to deepen the breath.

  • And then see if you can feel it out,

  • and align your head over your heart,

  • your heart over the pelvis as you either

  • bring the feet together, really together,

  • or you can choose to go hip width apart.

  • Just nice mindful footing, really feel like you're pressing

  • away from the earth as we spread the fingertips.

  • And this is that big good morning stretch,

  • reach your fingertips all the way up towards the sky,

  • take a deep breath in, stretch, stretch, stretch,

  • really maximize the stretch here, give it your all,

  • feel it out, notice what it feels like to be alive today.

  • Stretch, stretch, stretch, even more.

  • And then slowly release and release

  • interlace the fingertips behind the back.

  • Knuckles draw down and away,

  • this is our last move here so draw the shoulder blades

  • together and lift your heart, open your mind.

  • Take a deep breath in and exhale,

  • ending with a big hug today, release the arms,

  • and give yourself a big hug.

  • And I encourage you to lift your hearts one last time.

  • Really feel your feet pressing away from the earth.

  • Take one final deep breath in.

  • And exhale, Mountain Pose.

  • Nice work.

  • (relaxed music)

(relaxed music)

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B1 US breath stretch exhale slowly deep breath pose

5-Minute Morning Yoga - Yoga With Adriene

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    趙翠郁 posted on 2021/01/28
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