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(upbeat music)

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- Hi everyone.
Welcome to Yoga With Adriene.

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I'm Adriene and this is 
Benji and today we have

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a targeted practice for 
the neck, the shoulders

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and the upper back body.

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So please join me in a nice
comfortable seat of your choice.

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We're gonna sit
up nice and tall.

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Right away, take
a deep breath in.

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And as you exhale, just relax
your shoulders down away from

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the ears arriving here for
your 10 minute awesome practice.

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Inhale in again
through the nose.

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Exhale, relax the
shoulders down.

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And for this next
cycle of breath,

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go ahead and close your eyes.

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Here we go.
Big breath in.

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And long breath out
relaxing the shoulders down,

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allowing yourself to
arrive here in the moment.

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I always say a
little goes a long way.

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And that it shall.

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Go ahead and open your eyes.

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We're gonna bring the fingertips

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to kiss the tops 
of the shoulders.

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Moving with the breath.

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Inhale, send the elbows forward.

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Let the elbows kiss together
or reached towards each other.

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Feel that stretch in
the upper back body.

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And draw your navel in.

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Then slowly continue the journey

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taking the elbows 
all the way up.

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Reach, reach, reach.

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Think of this long beautiful
stretch from elbow to shoulder

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and shoulder to waistline so

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we're really lifting 
up out of the waist.

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Great, then
continue the journey.

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Carve a line with your
elbows all the way back.

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Opening up through
the pecs, the chest.

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Imagine you're pinching a pencil

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between your 
shoulder blades here.

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Really retracting back elbows
reaching towards the center of

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the back body and
then all the way down.

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Tag a lot of
weight in your elbows.

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Feel this beautiful
stretch through the neck.

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You can even gently
nod the head yes here.

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And then no.

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Great, then we're just 
going to do the same thing

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but with a little more fluidity.

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Here we go. Elbows kiss
together, deep breath.

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Reach it all the way up.

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Lift up out of the
waistline big stretch.

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Take it around and back.

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Again, inhale to reach forward.

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Feel the upper back body
stretch then lift up.

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All the way up from the
pelvic floor around and back.

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And then one more, here we
go, big breath as you reach the

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elbows forward and up,

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around and back.

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Now this time when you're back,

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keep the heart lifted, shoulder
blades drawing together.

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You're gonna release
the fingertips down.

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Fingers stay facing in towards
your body and you're going to

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bring the fingertips
to kiss the earth.

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Squeeze the elbows back.

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Inhale, lift the chest, 
lift your sternum

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and then a gentle 
lift of the chin.

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Beautiful, inhale in here.

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Exhale, right ear
over right shoulder, breathe.

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Pressing into the fingertips.

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Drawing the
shoulder blades together.

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And then bring 
the head back to center

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and the left ear 
over left shoulder.

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Squeezing, actively squeezing
shoulder blades together

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upper back body engaged.

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Gorgeous, bring it up.

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Release the hands.

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Palms come together, Namaste.

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Interlace the fingers.

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You're going to bring them all
the way up and behind the head.

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Thumbs can extend
to cradle the neck.

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You can even give yourself
a little neck massage here.

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And then we're gonna inhale,
lift up through the front body,

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think Cobra.

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Exhale, draw the
shoulder blades together again,

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elbows nice and wide.

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Inhale in here.

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Exhale, chin to chest.

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Elbows kiss together and you're
not going to actively press the

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hands against the head but

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just allow gravity to 
do the work here.

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Breathing so important that you

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bring the element 
of the breath into play.

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Take one more cycle 
of breath here in

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and out.

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Then think of this
as a blossoming.

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You're going to 
slowly lift the chest

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so take your time basically.

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Lift your heart open and then
just release the fingertips.

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Big stretch any which
way that feels good,

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opening through the chest.

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Finding soft easy
movement through the neck.

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Awesome work.

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Okay, from here left ear to
left shoulder once again.

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Right fingertips are out.

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We're gonna inhale in,

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exhale draw the 
shoulder blades together.

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Inhale in again.

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You're gonna begin to lift up
your right fingertips and

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flex right fingertips
towards the sky.

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So we're pressing right
hand into an imaginary wall.

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You're feeling a beautiful
stretch between the right ear

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and right shoulder and
the neck, the trapezius.

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The upper back body still
engaged as the heart lifts.

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If you need a little more here
take your left fingertips gently

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sweep, sweep them all the way up

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and over and right on the right

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you're here just gently resting.

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Again, you're not pressing.
Letting gravity do the work.

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Notice if you're
collapsing forward here.

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Actively draw the
shoulder blades together.

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Breathing deep here and if it's
too much you can just bring the

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fingertips down and
if you need more,

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reach the fingertips 
all the way up.

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Big sensation.

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Great, inhale in here.

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Exhale to gently
unravel, release everything.

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Fingertips come to the earth.

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Great, whenever you're ready
right ear over right shoulder.

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Breathing. Draw the 
shoulder blades together,

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lift your heart.

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When you're ready left
fingertips begin to levitate.

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And then we'll flex,
pressing left palm away.

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Really reaching left
fingertips towards your face.

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Keep the chin
slightly lifted here.

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Interested in a little, more
than you can take your right

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fingertips sweep them all the
way up and over and around to

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land gently on the left ear.

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Breathe deep here.

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Awesome, take one
more cycle of breath in.

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And out slowly began to unravel.

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Both fingertips 
kiss the mat here.

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On your next breath in, lift
the shoulders up to the ears and

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then exhale take them
around and back and down.

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Twice more like that,
inhale, reach 'em up.

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Lift 'em up.

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Big breath in,
exhale around and down.

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And once more, big inhale.

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And exhale.

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Awesome, baby, a little saucer
size circles with the nose.

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You're gonna draw
little baby circles one way.

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And then let it grow a little
bit bigger so we move from like

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a saucer to like a
salad plate, if you will.

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And then it gets
a little bigger, dinner plate.

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Frisbee and then

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like a big symbal.

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Okay, then reverse it.

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We're gonna start
large and grow smaller.

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Daily neck hygiene so important.

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Benji agrees.

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Alright, when you come back
to center we're gonna take it

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forward and onto all fours.

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Hi buddy.

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When you get there
take a deep breath in,

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a long breath out.

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On your next inhale you're gonna
reach the right fingertips all

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the way up. Feel a nice 
big opening through

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the front body, front chest.

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And then exhale thread the
needle you're and take your

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right fingertips under the
bridge of your left arm and

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we're going to rest
on the right ear.

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So yogi's choice here, you can
press the left palm into the

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earth, left elbow give yourself
a little connection here to find

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a deeper stretch in
the upper back body.

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Another option is to
curl the left toes under,

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send left toes back.

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Find a version that
works for you today.

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Take a deep breath in.

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A long breath out.

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And then slowly unravel, 
bring it back to center

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and we'll take it 
to the other side.

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One last twist so really
find your breath here.

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Inhale, open up through
the front body, front chest.

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Left fingertips to the sky
and then when you're ready,

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exhale, thread the needle.

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Left fingertips go in and
underneath the bridge of your

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right arm and same thing,

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find what feels good 
with your right hand.

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Find that connection, feeling
that opening through the back

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of the left shoulder,

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upper back body 
and option if it feels

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right in your body to
curl the right tools under,

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extend the right leg.

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Keep those right
toes on the earth.

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Breathe deep.

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Mhmmm, mhmmm, 
take one more inhale in.

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And exhale out.

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And then slowly unravel.

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Come back to center.

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You can come back to a seat
either sitting on the heels or

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back at cross-legged.

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We'll bring the palms together.

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Take one more final loving
breath in through the nose.

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And out through the mouth.

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Relax the shoulders down.

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Let go of any stress or
tension and close your eyes.

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Give thanks for this moment.

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This little ditty of
self love and self care.

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You rock.

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I'll see you next time.

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Namaste.

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(upbeat music)