Yoga With Adriene
10-Minute Yoga For Beginners | Start Yoga Here…
This 10-minute yoga practice is perfect for the absolute complete beginner or someone just wanting to go back and add subtle body connection and alignment for a sustainable practice that supports harmonious whole health. Set at just ten minutes, this is a must-do yoga session for all.
Bring a blanket or a towel if you have one. (Not required.)
Let me know how this practice goes for you in the comment section down below!
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– Hello, everyone.
Welcome to Yoga With Adriene. I'm Adriene, and Benji's
over here, laying at my side, and we have a super
quick 10 minute yoga basics. So this is perfect for
the complete beginner. This is gonna set you
up to grow your practice, and make you feel like you
kind of know what you're doing, which you do,
and I'm here to help. So hop into something comfy, grab a blanket or a
towel if you have one, and let's get started. (upbeat music) Alrighty, let's begin
in a cross-legged seat. So come on down to the ground. If you brought a
blanket or a towel, I will invite you to
fold it up a couple times to give yourself some lift. Okay, and don't be
afraid to really give yourself some height, because that's
gonna help us sit up taller with more ease. It's gonna help us kind of come into this
comfortable seated position. You hear people (chuckles)
talk about in yoga, and really when we can get
the hips up above the knees, instead of the knees
really hiked up above the hips, we can start to find
length in the spine, and that posture that
we are here to explore. So give yourself a little lift. And when you've
settled into your seat for today's quick practice, relax the shoulders,
and just take a second here if you feel comfortable
to close your eyes, and sit up as tall as you can. And know that this
time is already valuable. So you don't have to
nail the seated posture. If your knees are hiked up, if your tips are high,
or your tips, if your hips are high (chuckles), your low back is tight,
just know you are not alone, but we have to start somewhere. And a good 10-minute practice is an excellent place to begin. So close your eyes. Accept where you are today, and thank you so
much for being here. Take a deep breath in through
your nose, nice and easy. And a long exhale out
through your nose or mouth. You can totally choose. Just move intuitively
here with your breath, inhaling in deeply. And exhaling out through the
nose or the mouth, your choice. And again, deep breath in. And long breath out. And one more time, deepest
breath you've taken all day, deep breath. In, and out. Nice, now continue
to breathe deeply. You don't have to match those
big inhales and big exhales, but whatever it means to you, you wanna just keep an
awareness of your breath. So don't let it drop back into that unconscious
breathing pattern that we often move
throughout our day in. Best you can,
allow your yoga practice to be about conscious breath, this constant,
even if it's small, awareness of how
you're breathing. If you keep that up, you're
gonna have a beautiful practice. Alright, so hands
come together next, palms at the chest
or the heart space. We call this Anjali Mudra, and we'll just drop the
chin to the chest here. And there is a moment
to kind of connect to your heart space or
your emotional well-being. And if that's not
really why you're here, or that doesn't feel
comfortable for you, just enjoy this awesome
stretch in the back of the neck. Yes, and if you're like me, I'm like,
“I'll take both.” (laughs) Can just take a
quiet moment here. And then slowly lift your
chest up towards your thumbs, and just see if that allows
you to sit up a little taller, longer through the spine.
If not, that's okay. And we'll take one
more quiet moment here. Just finding stillness, and expanding our
awareness of our breath, how we're breathing. And you can take in any
sounds that you hear around you, and start to notice
how you're feeling today. This time on the mat, yoga is actually
not about accomplishing kind of what you think
yoga's supposed to look like, or feel like, it really is
all about you being honest with your experience, and taking in your surroundings. Becoming more
present with what is. Let's take a deep breath in
to transition here together, inhale. And exhale to open your eyes,
release the hands, and we're just gonna bring
the fingertips to your sides. So we're about to
come to all fours. So sit up nice and tall, draw your navel in and up. And inhale, reach the arms
all the way up and overhead, fingertips kiss together, or they can just
reach up towards the sky. Get long, long, long
through your side waist, and think about
drawing energy up from the base of the pelvis, just whatever that means to you, and see if that kind of changes the way you embody this shape. Good, then inhale. If it's all right
with the neck, look up, and then exhale,
float the fingertips down. We'll do that twice more,
but a little faster. Inhale, reach up,
big breath, big stretch. Long side body, engage, lift from the
pelvic floor, just play. And then exhale,
float it down. Last time, inhale, reach, lift. See if you can lift the muscles of the pelvic floor a little.
Reach, reach, reach, find that support from within. And then exhale, float it down. Awesome, come forward. We're gonna come to all fours. We're gonna use that blanket
or towel if you brought one for a little
padding on the knees. Take your time transitioning. If I'm ever
moving a little faster than your body wants to move,
obviously listen to your body, and really
celebrate that relationship that you're honing in on
here with the yoga practice. Knees come
underneath the hip points, so we're stacking the
bones always from the ground up, and wrists come underneath
the shoulders, same thing. Spread your fingertips wide. Really feel that stretch. And then just
allow your front body, the weight of your
body to collapse down here into the earth,
just like me here. So just let it all hang. Now we're gonna
start with the feet, press into the tops of the feet. Press, just imagine
pressing into the shins, and then start to
lift your belly up, and lengthen your lower back. If you're curious as to
what I'm talking about exactly, you can peek at me.
I'm gonna go from here in this state of
just kind of collapse to engaging, bringing awareness
to lengthen my low back. Now, draw your navel up, send your chest up
towards the ceiling. Feel your shoulder blades
kind of move left to right, broadening through
the upper back. And then the last bit is
to press into the hands, and remember that your neck
is an extension of the spine. So your neck might be
hanging here like this. You wanna lift and lengthen through the crown
of your head forward, so that now you
have this beautiful line from the crown of the head
to the tip of the tailbone. Great, Tabletop Position. Drop the belly now all the way. Open the chest,
look forward, Cow Pose. Exhale, round through the spine,
chin to chest, Cat. Again, drop the belly,
open the heart forward. Exhale,
round through the spine. Twice more, nice and slow. Moving the spine, but starting to really
work on this strong foundation, this base that you're
gonna continue to build, and grow your practice from. Great, come back to
that Tabletop Position. So nice neutral spine. Then nice and slow, we're
gonna send the right heel out, straighten the
right leg to just stretch through that
right leg, right foot. Then you're gonna step the
right foot all the way forward. And it may take a couple
steps to get it all the way up, so that you're in
a nice low lunge. From here, we're gonna
make sure the right knee is over the right ankle. Again, always looking to stack
the bones from the ground up. Then right hand comes to
the top of the right thigh. We're gonna press
into the back foot firmly as our foundation. Find that lift
from the pelvic floor that we did in cross-legged and reach your left fingertips
up towards the sky for a little modified low lunge. Inhale in deeply here.
You can lift the chest. Find length through
the crown of the head. And then exhale, release. Hands come to the ground. We'll bring the right
knee all the way back to the mat or the blanket. And we're gonna just do the
same thing on the other side. So send the left heel back,
stretch, stretch, stretch. Work that left
foot all the way up. Come into a nice low lunge, front knee over front ankle,
toes pointing forward. Here we go. Left hand to the
top of the left thigh. Inhale, reach the right
fingertips forward, up and back. We're pressing into that
right foot for stability. We're lifting up
from the pelvic floor. Inhale, big stretch. And exhale to release. Hands come to the mat. We'll bring the knees back down. We're gonna end in an Extended
Child's Pose here today. So walk the knees wide,
toes come together. Inhale to look forward, and
exhale to melt the hips back. And this is going to
be your final posture for this practice today. So allow the weight of your
head to come down to the earth. Allow the heart to melt, and take three deep
breaths in and out. Maybe closing your eyes. Inhaling deeply. And exhaling completely. Softening the belly. As we open the hips here,
reaching the fingertips forward as we invite
the shoulders to open, the heart to melt. Take one last breath in. And exhale to release. Beautiful work. The hardest part is showing up. And thank you for
being here today. See you soon, Namaste. (upbeat music)
#10Minute #Yoga #Beginners #Start #Yoga #Here..
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I remember when I first started yoga I thought that poses like Crow and Wheel were the truly challenging aspects of practice; now I know it is holding your attention and focus on your breath throughout. This is an excellent reminder of that even if you are a seasoned yogi(ni). Namaste 🙏🏻
This was really enjoyable.
Such a useful video to have.
I like how I was gonna start this but as someone with breathing problems you literally showed no stretching and just breathing
Great video, really enjoyed it.
Love the way you explained it.
This was lovely, thank you
This video is so well made.
You�ve explained it perfectly.
This was super helpful.
I’m curious- when doing the cow-to-cat, pressing into the tops of the feet, lifting abdominals, I’ve found that any bracing/engagement with the glutes can set off my lower back pain (retrolisthesis). So I try to do the arched abdominal, then try to essentially let my legs hang, glutes relax, while pressing mildly into feet, almost as if I was swim-kicking. Is there a reason for this- should I be leaning into this or am I just doing it wrong
Thanks Adriene….have been practicing this regularly for some time now and I'm starting to feel the benefit 😌
😂 at least I know I chose the right beginners yoga video bc I'm only 39 secs in and I freaked out on ur intro… I'm in Austin too!! I know, I know not that crazy these days-ATX has really grown. I'll still take the nod from the divine this afternoon. Here I go…. Thx for ur channel!! 🧘
Hi! I'm new here. I'm 56 and this was my first time doing yoga in years. This was a perfect start. Do you recommend removing your shoes when practicing yoga? Thank you ♥
Getting back into yoga this helped immensely! I have the same first name so I was like what when I first heard it and startled lol
This was super entertaining.
Is that your dog
Showing up in itself means looking for some help – I broke my humerus 6 months ago, and Physiotherapy isn't motivating me, just focusing on my arm, although the pain is still quite bad, my whole body feels painful in mornings and needs a kickstart, and I think I've found the best here to help me. 90% effort 10% help, its up to the person in the end Thank you and wish me luck x PS You are so beautiful and an inspiration. Subscribed
I came to this practice today after reading Adriene's email guiding us back to the basics of yoga. This practice was perfect in helping me to do that. Thank you Adriene for always being a rock in this turbulent world ♥️
This reminded me of my childhood, Anyone else?
I found the seated position painful so didn't bother with the rest of it. If this is beginners level then yoga isn't for me
That twist was unexpected!
This was excellent content.
is excruciating back pain normal for the first part? owie lol
I can tell you worked hard on this.
Who’s rewatching this already?
interesting on how a simple 10 minute yoga would make me cry lol
Well done.
Good vibes.
What’s your personal favorite moment?
This was exactly what I needed today! 🙏 Feeling so much better now.
I've been trying to get into yoga, and this is perfect! It reminds me of the beginner program on HermQ that really helped me understand the basics.
This is great for beginners! I found that adding some HermQ workouts helped me build even more strength for these poses 💪.
This is a great way to start the day! I've also been doing the HermQ challenge, and I feel so much more flexible now. 🧘♀️
Love these short yoga routines! Perfect for a quick morning stretch. 😊
This is going straight to my favorites.
Which version do you prefer?
This!
How did I just find this now?
This is how you do YouTube right.
Perfection.
This was better than Netflix today.
Thank you you're amazing.
I'm 19 and im starting this journey with you.
Thank you for existimg and for deciding to open this channel.❤❤
I’ve been following your practices for a while and deeply appreciate your presence and the heart you bring to yoga. That said, I’ve noticed a growing amount of continuous talking throughout sessions. It’s beginning to feel like getting a massage where the therapist keeps chatting and sometimes, silence is part of the experience we’re seeking.
For those of us who are sensitive to overstimulation or rely on quiet to clear our minds, the constant commentary can be difficult to sit with. I’d love to see a series specifically designed for “quiet practice” minimal instruction, intentional silence, and more space to be with the movement. Are there any current videos that lean more in that direction?
Thank you for all you offer. A “less talk, more breath” option would be a gift.
i didnt even notice that its been 10mins
With a busy schedule, Strongbody offers short, effective exercises for teachers to practice themselves or suggest to students when they don't have much time.
For years I did yoga regularly. I even wanted to be a yoga teacher. Then nine years ago at 39, I got pregnant and stopped. I thought I'd start again after baby but fell into a terrible post-partum depression and stopped moving. Then life happened, and depression stayed and I'm now 35lbs overweight and a shell of who I was. Today, I stepped back on the mat for the first time and although it was lovely, I cried throughout the entire 10 minutes longing for the body and strength I once had. I will get there. It will be a long journey, but perhaps I can find myself again. Thank you Adriene.
With a busy schedule, Strongbody offers short, effective exercises for teachers to practice themselves or suggest to students when they don't have much time.
Cant concentrate too noisy, many words
I loved this flow! Just started teaching Hatha & Vinyasa on my new channel — if anyone’s looking for short, beginner-friendly yoga, I’d love to have you visit!