Morning Yoga Flow | Yoga With Adriene

You just woke up. It is a brand new day. The canvas is blank. How do you begin? Take 21 minutes to cultivate a peaceful mind and strong body with this juicy breath-centric morning flow.

Wake up your core muscles, open to new horizons, shape your day in a beautiful way with this strengthening morning routine.

Made with love.

Benefits may include: strong muscle tone, more mobility, peaceful inner feelings, opportunity to take up space and feel your worth with your whole body. Benji.

This practice is designed to support you as you cultivate and manifest.

Let me know how it goes for you in the comment section down below!

For more Morning Yoga videos, check out:
Let It Go Flow:
Morning Yoga – Yoga to Start Your Day:
Morning Yoga – Energizing Morning Sequence:
Yoga Morning Fresh:
Morning Yoga Playlist:

00:00 tune in
0:38 extended child’s pose
1:43 child’s pose side stretch
2:30 cat/cow
3:13 hover in tabletop
3:30 downward facing dog
4:17 rag doll
4:45 mountain pose
5:12 plank
5:37 cobra
5:58 downward facing dog
6:15 low lunge
6:32 high lunge
6:49 cobra
7:00 downward facing dog
7:18 low lunge
7:31 high lunge
7:47 cobra
8:00 downward facing dog
8:43 warrior II
8:55 peaceful warrior
9:03 extended warrior
9:24 revolved side angle
9:38 cobra
9:48 downward facing dog
10:12 low lunge
10:22 warrior II
10:33 peaceful warrior
10:44 extended side angle
11:06 revolved side angle
11:22 cobra
11:30 plank
11:36 downward facing dog
12:00 low lunge
12:07 warrior II
12:10 peaceful warrior
12:14 extended side angle
12:30 revolved side angle
12:45 side plank
13:09 wild thing
13:20 cobra
13:30 downward facing dog
13:53 low lunge
13:58 warrior II
14:02 peaceful warrior
14:06 extended side angle
14:23 revolved side angle
14:34 side plank
14:50 wild thing
15:05 cobra
15:18 downward facing dog
15:39 mountain pose
16:54 staff pose
17:50 seated side bend
18:38 cat/cow
19:03 seated twist
19:29 reclined full body stretch
19:50 knees to chest
20:28 find stillness/set an intention
20:22 rest

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Music by Shakey Graves:

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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.


  1. This is the best morning flow on YouTube. Leaves you extremely warmed up, strong, mentally awake, and totally ready for the day. Could you please do more morning flows like this one? 💜 Thank you for this.

  2. Thank you Adriene, very nice practice to work on my morning stifness after yesterdays epic mountainbike tour. Challiging for my weaknesses, but i feel better after the practice 😀🙏🏼

  3. Adriane can you please tell me how a sunday in Your life looks or do a video on what to do and how to figure out another way to manage sundays? I have so much anxiety and I feel sooo depressed sad and that life is meaningless on sundays. It is just all black even if i do yoga, train at The gym etc. I live by myself so i really feel lonely during The weekends. Loved this yoga session 💕

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