1
00:00:00,467 --> 00:00:02,669
- Hello everyone. 
Welcome to Yoga With Adriene.

2
00:00:02,669 --> 00:00:04,324
I'm Adriene, this is Benji

3
00:00:04,324 --> 00:00:07,908
and today we 
have office break yoga.

4
00:00:07,908 --> 00:00:09,877
So you asked for it. 
This is a huge request.

5
00:00:09,877 --> 00:00:13,614
This is a quick little ditty
that you can do on a break in

6
00:00:13,614 --> 00:00:16,683
your place of work or even just
at home when you don't feel like

7
00:00:16,683 --> 00:00:18,886
you have quite enough time to

8
00:00:18,886 --> 00:00:20,554
change your outfit 
and roll out the mat.

9
00:00:20,554 --> 00:00:22,689
You don't need a yoga mat and
you don't need stretchy pants

10
00:00:22,689 --> 00:00:26,159
for today's practice 
so let's get started.

11
00:00:26,159 --> 00:00:29,501
(bright music)

12
00:00:39,072 --> 00:00:40,874
Okey doke, let's begin standing.

13
00:00:40,874 --> 00:00:43,744
If you aren't able to kick off
your shoes and socks or just

14
00:00:43,744 --> 00:00:46,914
your shoes then I'm gonna go
ahead and support that but if

15
00:00:46,914 --> 00:00:48,849
you can't don't worry about it.

16
00:00:48,849 --> 00:00:53,870
You can still do this 
practice in your footwear.

17
00:00:53,870 --> 00:00:57,491
Alright, this practice is all
standing so if you're working at

18
00:00:57,491 --> 00:01:02,532
a desk right now, you can check
out the yoga at your desk video.

19
00:01:02,532 --> 00:01:04,765
I made it several 
years ago and it's super fun.

20
00:01:04,765 --> 00:01:09,536
It has music and no talking,
just subtitles so if you like

21
00:01:09,536 --> 00:01:13,807
this video or you want to check
out more give that one a try.

22
00:01:13,807 --> 00:01:17,244
I'll link it in the description
down below but for now let's

23
00:01:17,244 --> 00:01:20,047
bring the feet a little bit
wider than hip width apart.

24
00:01:20,047 --> 00:01:23,050
If you're wearing an outfit
today that doesn't really allow

25
00:01:23,050 --> 00:01:26,119
you to get much space you can 
do this with the feet together

26
00:01:26,119 --> 00:01:28,555
or feet hip width apart.

27
00:01:28,555 --> 00:01:31,825
Otherwise, take up just a little
bit of space and let's bring the

28
00:01:31,825 --> 00:01:35,562
hands together at the heart
because you don't need a

29
00:01:35,562 --> 00:01:39,565
90 minute sweat 
session to practice yoga.

30
00:01:40,567 --> 00:01:43,564
Yoga is about

31
00:01:43,564 --> 00:01:47,193
carving out 
any amount of time

32
00:01:48,738 --> 00:01:51,017
for yourself to unite

33
00:01:52,495 --> 00:01:54,926
the mind and 
the body with the breath.

34
00:01:56,984 --> 00:02:00,420
So I always say a little goes
a long way and especially if

35
00:02:00,420 --> 00:02:04,491
you're backing it up 
with nice conscious breaths.

36
00:02:04,491 --> 00:02:07,094
So let's take a 
deep breath in together.

37
00:02:07,094 --> 00:02:09,231
Stand up nice and tall.

38
00:02:10,275 --> 00:02:13,012
And as you exhale just 
relax your shoulders down.

39
00:02:14,835 --> 00:02:15,802
And one more just like that.

40
00:02:15,802 --> 00:02:17,738
Big inhale, 
ground through your feet,

41
00:02:17,738 --> 00:02:19,052
stand up nice and tall.

42
00:02:20,509 --> 00:02:23,392
And exhale, 
relax the shoulders down.

43
00:02:24,478 --> 00:02:27,441
Beautiful, release the 
fingertips down and nice and

44
00:02:27,441 --> 00:02:30,751
easy we're gonna take 
the gaze up towards the sky.

45
00:02:30,751 --> 00:02:35,022
Lift the chin and then exhale,
drop the chin to the chest.

46
00:02:35,022 --> 00:02:37,257
Inhale, look up.

47
00:02:37,257 --> 00:02:39,226
Exhale, chin to chest.

48
00:02:39,226 --> 00:02:41,928
One more time, inhale, look up.

49
00:02:41,928 --> 00:02:43,096
Exhale, chin to chest.

50
00:02:43,096 --> 00:02:45,065
Beautiful, align 
your head over your heart,

51
00:02:45,065 --> 00:02:46,066
your heart over your pelvis.

52
00:02:46,066 --> 00:02:48,869
You're gonna interlace 
the fingertips behind you.

53
00:02:48,869 --> 00:02:51,838
Now don't worry about getting
the palms together unless that

54
00:02:51,838 --> 00:02:52,739
feels really good today.

55
00:02:52,739 --> 00:02:55,609
You can keep the 
wrists nice and square,

56
00:02:55,609 --> 00:02:58,706
wrists nice and square which
would be really great for the

57
00:02:58,706 --> 00:03:00,781
wrists and the forearms 
and the hands particularly

58
00:03:00,781 --> 00:03:02,783
if you use your hands at work.

59
00:03:04,251 --> 00:03:05,919
Alright, start to 
open up through the chest.

60
00:03:05,919 --> 00:03:07,020
Lift the heart.

61
00:03:07,020 --> 00:03:09,322
Kind of come out 
of our shells, right?

62
00:03:09,322 --> 00:03:10,691
Whether you do 
this at work or not,

63
00:03:10,691 --> 00:03:14,761
we all tend to live in cultures
in which we spend a lot of time

64
00:03:14,761 --> 00:03:18,698
with the shoulders rounding
forward so let's counteract that

65
00:03:18,698 --> 00:03:21,001
today by, again, 
squaring the wrists,

66
00:03:21,001 --> 00:03:22,169
lifting the chest.

67
00:03:22,169 --> 00:03:24,071
Take a deep breath in.

68
00:03:24,071 --> 00:03:25,105
Stand up nice and tall.

69
00:03:25,105 --> 00:03:27,007
A little power pose here.

70
00:03:27,007 --> 00:03:30,010
And then very slowly you're
gonna draw a line with your

71
00:03:30,010 --> 00:03:32,012
nose past your right shoulder.

72
00:03:34,214 --> 00:03:37,722
Work to find a beautiful stretch
in the left side of your neck.

73
00:03:38,618 --> 00:03:41,655
Ground through the heels.

74
00:03:41,655 --> 00:03:42,989
Great, then bring 
it back to center

75
00:03:42,989 --> 00:03:44,758
and just take it 
to the other side.

76
00:03:44,758 --> 00:03:46,593
Feeling beautiful big stretch

77
00:03:46,593 --> 00:03:48,595
through the right 
side of the neck.

78
00:03:54,568 --> 00:03:57,126
Awesome, from here 
come back to center.

79
00:03:57,126 --> 00:03:58,939
You're gonna 
turn the left toes in,

80
00:03:58,939 --> 00:04:03,250
turn the right toes out and 
if you have the ability to

81
00:04:03,250 --> 00:04:04,744
just take a slightly wider stance,

82
00:04:04,744 --> 00:04:07,359
you'll inch your foot
forward just a bit.

83
00:04:08,215 --> 00:04:11,818
Alright, pull the right hip
crease in towards your center.

84
00:04:11,818 --> 00:04:14,421
So just really finding 
that connection to the earth.

85
00:04:14,421 --> 00:04:16,123
Pulling right hip crease back.

86
00:04:16,123 --> 00:04:18,551
And then a little 
modified Pyramid Pose here.

87
00:04:18,551 --> 00:04:21,761
So you're gonna send your 
hips back, look forward.

88
00:04:21,761 --> 00:04:25,165
You don't have to go into the
full gesture here but it's gonna

89
00:04:25,165 --> 00:04:26,533
be really good for your back.

90
00:04:26,533 --> 00:04:30,327
and it's gonna feel really good 
in the back of your leg here

91
00:04:30,327 --> 00:04:34,374
the further you lean 
your heart forward.

92
00:04:34,374 --> 00:04:36,649
We're working on stability.
We're opening the chest.

93
00:04:36,649 --> 00:04:38,845
We're drawing the 
shoulder blades together.

94
00:04:38,845 --> 00:04:41,414
Back foot is firmly grounded.

95
00:04:41,414 --> 00:04:43,984
Improving posture one 
breath at a time here

96
00:04:43,984 --> 00:04:46,342
as you hug the low ribs in.

97
00:04:46,342 --> 00:04:48,922
Yes, and then 
slowly come back to center.

98
00:04:48,922 --> 00:04:51,057
Try to keep your 
fingertips interlaced.

99
00:04:51,057 --> 00:04:53,560
You're gonna turn 
the right toes in.

100
00:04:53,560 --> 00:04:55,284
Turn the left toes out.

101
00:04:55,284 --> 00:04:58,231
And then again just a gentle
awareness of the left hip crease

102
00:04:58,231 --> 00:05:01,768
kind of pulling up and in and
then we'll inhale to reinforce

103
00:05:01,768 --> 00:05:03,537
this opening in the chest.

104
00:05:03,537 --> 00:05:05,772
And then exhale, 
I like the image of kind of

105
00:05:05,772 --> 00:05:06,973
looking in a pond here.

106
00:05:06,973 --> 00:05:10,277
So don't worry about creating
this huge yoga pose, the shape.

107
00:05:10,277 --> 00:05:14,192
(laughs) Thank you, Benji.

108
00:05:15,015 --> 00:05:17,459
Keep the spine nice and long.
You're hugging the low ribs in.

109
00:05:17,459 --> 00:05:18,251
This is challenging.

110
00:05:18,251 --> 00:05:21,054
We're here for three, two 
and on the one come on up.

111
00:05:21,054 --> 00:05:25,058
Alright, bring the toes to point
forward again and here we go,

112
00:05:25,058 --> 00:05:26,193
release the arms.

113
00:05:26,193 --> 00:05:31,231
Ah, feel that awareness and that
sensation in the hands and then

114
00:05:31,231 --> 00:05:34,568
let's celebrate the fact that
we're alive and able to sneak in

115
00:05:34,568 --> 00:05:39,339
this little yoga break with one
of my favorite little gestures

116
00:05:39,339 --> 00:05:42,375
called Knocking 
on Heaven's Door.

117
00:05:42,375 --> 00:05:43,810
You can call it 
whatever you want.

118
00:05:43,810 --> 00:05:49,000
It's a great little dance to get 
the blood flowing again and

119
00:05:49,003 --> 00:05:51,651
to get some energy 
back in your body.

120
00:05:51,651 --> 00:05:54,654
It can help you if you're
feeling like your head's gonna

121
00:05:54,654 --> 00:05:59,326
burst from workload or 
boredom or frustration.

122
00:05:59,326 --> 00:06:00,961
Just movin' it around.

123
00:06:03,595 --> 00:06:05,432
And if you've never done 
this before in you're like,

124
00:06:05,432 --> 00:06:07,067
"What the heck am I doing?"

125
00:06:07,067 --> 00:06:09,436
Just try to let 
loose a little bit here.

126
00:06:09,436 --> 00:06:13,640
Smile, you can definitely
use a little sense of humor.

127
00:06:13,640 --> 00:06:14,574
Keep it going here.

128
00:06:14,574 --> 00:06:18,078
You might start to pick up the
speed and my only real loving

129
00:06:18,078 --> 00:06:22,949
note is to keep the knees
bent so that you don't end up

130
00:06:22,949 --> 00:06:25,585
bringing any fussiness 
into your knee joint.

131
00:06:25,585 --> 00:06:27,673
Alright, keep it going.
Here we go.

132
00:06:27,673 --> 00:06:29,731
For three, two.

133
00:06:29,731 --> 00:06:32,687
On the one come back 
to your Mountain Pose.

134
00:06:32,687 --> 00:06:36,310
Again, feet still a little bit
wider than hip width apart

135
00:06:36,310 --> 00:06:38,594
if that's where you started.

136
00:06:38,594 --> 00:06:40,941
When you're ready we're
gonna spread the fingertips and

137
00:06:40,945 --> 00:06:43,433
inhale, reach for the sky.

138
00:06:43,433 --> 00:06:46,409
Exhale, float 
the fingertips down.

139
00:06:46,409 --> 00:06:49,123
Inhale, reach for the sky.

140
00:06:49,123 --> 00:06:51,493
Exhale, float it down.

141
00:06:51,493 --> 00:06:53,523
Inhale, reach for the sky.

142
00:06:53,523 --> 00:06:56,245
This time palms come 
together up and overhead.

143
00:06:56,245 --> 00:06:57,951
And then you're gonna 
interlace the fingertips,

144
00:06:57,951 --> 00:07:00,186
keep the index 
finger pointed forward.

145
00:07:00,186 --> 00:07:02,455
We call the steeple grip.

146
00:07:02,455 --> 00:07:05,992
Think of this upward current of
energy really whooshing up your

147
00:07:05,992 --> 00:07:09,462
front body here and then
ground through your back body.

148
00:07:09,462 --> 00:07:11,064
Keep the feet 
exactly where they are.

149
00:07:11,064 --> 00:07:15,335
Inhale in and exhale slowly lean
towards one side, any side.

150
00:07:17,001 --> 00:07:18,471
Great, then come back.

151
00:07:18,471 --> 00:07:22,262
Inhale in, exhale, slowly 
lean to the opposite side.

152
00:07:24,511 --> 00:07:26,313
Good, beautiful, 
come back to center.

153
00:07:26,313 --> 00:07:28,715
We're gonna release, 
bend the elbows here.

154
00:07:28,715 --> 00:07:31,985
They're gonna come to 
like a cactus arms or,

155
00:07:31,985 --> 00:07:36,032
I'm in Texas, we call 'em 
football goal post arms but

156
00:07:36,032 --> 00:07:37,503
let's do cactus today.

157
00:07:37,503 --> 00:07:39,125
And from here you're 
gonna bring the backs

158
00:07:39,125 --> 00:07:40,327
of the hands all the way back.

159
00:07:40,327 --> 00:07:42,329
Don't go too crazy here.

160
00:07:42,329 --> 00:07:45,799
Just enough to where you feel a
nice stretch in the front body,

161
00:07:45,799 --> 00:07:47,867
breathing deep.

162
00:07:47,867 --> 00:07:50,070
Inhale in, exhale, close it.

163
00:07:50,070 --> 00:07:51,705
Palms kiss together.

164
00:07:51,705 --> 00:07:54,172
Inhale to open.

165
00:07:54,172 --> 00:07:56,045
Exhale to close.

166
00:07:56,045 --> 00:07:57,694
Feet stay grounded.
Inhale to open.

167
00:07:59,279 --> 00:08:01,581
Exhale to close.

168
00:08:01,581 --> 00:08:05,408
One more, inhale to 
open and exhale to close.

169
00:08:05,408 --> 00:08:07,654
Beautiful, release 
the fingertips down.

170
00:08:07,654 --> 00:08:10,890
Take a deep, deep breath in.

171
00:08:10,890 --> 00:08:13,827
And a long cleansing breath out.

172
00:08:13,827 --> 00:08:16,196
Gorgeous, we're gonna draw
little circles now with the nose

173
00:08:16,196 --> 00:08:18,998
one way and then the other.

174
00:08:22,044 --> 00:08:24,471
And then allow that little
circle to get bigger and

175
00:08:24,471 --> 00:08:26,473
bigger and bigger.

176
00:08:30,143 --> 00:08:32,145
And then reverse your circle.

177
00:08:35,148 --> 00:08:37,150
Oh yeah.

178
00:08:38,885 --> 00:08:42,054
If you don't have time for a
yoga break necessarily a little

179
00:08:42,054 --> 00:08:46,259
bit of neck hygiene every day,
daily neck and should hygiene

180
00:08:47,391 --> 00:08:48,234
goes a long way.

181
00:08:48,234 --> 00:08:51,264
Okay, from here we're all
gonna bring the feet together,

182
00:08:51,264 --> 00:08:52,678
really together.

183
00:08:55,822 --> 00:08:58,938
And we're gonna return 
back to those cactus arms.

184
00:08:58,938 --> 00:09:00,940
Take a deep breath in.

185
00:09:00,940 --> 00:09:03,743
And as you exhale, you're gonna
bring the right arm underneath

186
00:09:03,743 --> 00:09:05,779
the left for Eagle Arms.

187
00:09:05,779 --> 00:09:09,950
So you can just come 
to kind of a karate (chuckles)

188
00:09:09,950 --> 00:09:12,048
little karate chop move here

189
00:09:12,048 --> 00:09:15,055
or maybe the 
palm wraps around.

190
00:09:15,055 --> 00:09:17,891
Don't worry too much 
about what's happening here.

191
00:09:17,891 --> 00:09:20,727
More so we want to lift the
chest and feel this broadening

192
00:09:20,727 --> 00:09:22,729
through the upper back body.

193
00:09:23,930 --> 00:09:25,732
Then maybe we just 
work the front body,

194
00:09:25,732 --> 00:09:29,235
excuse me, the upper body today
or if it's available to you in

195
00:09:29,235 --> 00:09:31,404
your space and in your 
body or your outfit today,

196
00:09:31,404 --> 00:09:34,507
your footwear 
you'll bend the knees.

197
00:09:34,507 --> 00:09:38,478
And maybe, just maybe 
lift the right heel up,

198
00:09:38,478 --> 00:09:40,680
finding a little balance.

199
00:09:40,680 --> 00:09:43,249
If you're in a position where
you can go a little further

200
00:09:43,249 --> 00:09:46,453
today, we'll lift the right 
knee up, cross it over.

201
00:09:47,524 --> 00:09:50,290
Imagine you're 
sitting now in the chair,

202
00:09:50,290 --> 00:09:52,659
imaginary chair so 
get down nice and low.

203
00:09:52,659 --> 00:09:54,727
And if you can and want 
to wrap that foot around

204
00:09:54,727 --> 00:09:56,896
for full Eagle Pose, you can.

205
00:09:56,896 --> 00:09:58,398
Don't worry, do your best.

206
00:09:58,398 --> 00:10:01,067
Breathing deep, 
working with what you've got.

207
00:10:01,067 --> 00:10:02,302
Stirring the pot.

208
00:10:02,302 --> 00:10:06,840
Refocusing your mind on what
matters most and replenishing

209
00:10:06,840 --> 00:10:10,109
the body because 
you love your body.

210
00:10:10,109 --> 00:10:12,178
Inhale, lift the elbows high.

211
00:10:12,178 --> 00:10:14,914
Exhale to unravel everything
come back to Mountain.

212
00:10:14,914 --> 00:10:17,250
Inhale, squeeze the 
shoulders up to the ears.

213
00:10:17,250 --> 00:10:20,843
Exhale, to let everything go.
Drop the shoulders down.

214
00:10:20,843 --> 00:10:22,755
Awesome, back to cactus arms.

215
00:10:22,755 --> 00:10:25,040
Inhale. Exhale.

216
00:10:25,040 --> 00:10:28,695
This time elbows come in and
left arm goes under the right.

217
00:10:28,695 --> 00:10:30,966
Find your 
variation on this side.

218
00:10:32,224 --> 00:10:36,402
And again you can just work with
feet grounded in Mountain or if

219
00:10:36,402 --> 00:10:38,938
it's available bend your knees,
send your hips back.

220
00:10:38,938 --> 00:10:41,241
Connect to your core.

221
00:10:41,241 --> 00:10:44,043
And then maybe 
lifting the left heel.

222
00:10:44,043 --> 00:10:47,380
And maybe in time if not today
maybe another day even

223
00:10:47,380 --> 00:10:51,818
wrapping your left foot around.

224
00:10:51,818 --> 00:10:54,965
Just check it out.
Hold on to a focal point here.

225
00:10:55,745 --> 00:10:58,658
This is the most pretzel-y
we'll do so you're doing great.

226
00:10:58,658 --> 00:11:02,019
Hang with it, breathe deep.

227
00:11:02,019 --> 00:11:04,063
Try to control your 
breath no matter what

228
00:11:04,063 --> 00:11:06,065
your body's doing here.

229
00:11:08,201 --> 00:11:10,570
Great and then wherever 
you are, my darling friend,

230
00:11:10,570 --> 00:11:13,124
inhale lift your elbows up

231
00:11:13,124 --> 00:11:16,309
and then exhale to unravel.

232
00:11:16,309 --> 00:11:19,812
One more time, 
interlace the fingertips behind.

233
00:11:19,812 --> 00:11:22,582
Feet hip width 
apart or flush together.

234
00:11:22,582 --> 00:11:25,418
We'll lift the chest to take a
deep breath in and then bend

235
00:11:25,418 --> 00:11:28,621
your knees a lot as you 
send your heart forward.

236
00:11:28,621 --> 00:11:32,592
Knuckles, hands reach up and
we come into a Forward Fold.

237
00:11:35,268 --> 00:11:36,596
Ooh yeah.

238
00:11:37,671 --> 00:11:39,995
So bend your knees 
as much as you need.

239
00:11:39,995 --> 00:11:43,336
We're not gonna be here
super long so get into that good

240
00:11:43,336 --> 00:11:45,905
loving, I love you 
spa-like breath.

241
00:11:47,718 --> 00:11:52,245
So you might be strapped for
time or in the middle of a

242
00:11:52,245 --> 00:11:57,250
workday but it's amazing how we
can just bring our awareness to

243
00:11:57,250 --> 00:12:01,027
our breath and kind 
of change our whole vibe.

244
00:12:02,555 --> 00:12:04,958
And I know you know this so
thank you for allowing me to

245
00:12:04,958 --> 00:12:08,481
just remind you 
and myself today.

246
00:12:08,481 --> 00:12:13,032
Okay, without hitting anything
so try to control this move as

247
00:12:13,032 --> 00:12:15,201
we release the fingertips down.

248
00:12:15,201 --> 00:12:18,164
You're gonna grab opposite 
elbow with opposite hand.

249
00:12:18,164 --> 00:12:21,674
And our last little ditty here
we're gonna rock back and forth.

250
00:12:21,674 --> 00:12:24,882
Oh yeah! Bringing some 
love to the low back.

251
00:12:26,342 --> 00:12:28,248
Some more love I should 
say to the low back.

252
00:12:28,248 --> 00:12:30,128
Bend your knees.

253
00:12:31,051 --> 00:12:33,686
Alright, one more cycle of
breath here before we roll it up

254
00:12:33,686 --> 00:12:34,654
so make it a good breath.

255
00:12:34,654 --> 00:12:36,856
Here we go.
Inhaling in.

256
00:12:39,459 --> 00:12:42,095
Exhaling out.

257
00:12:42,095 --> 00:12:44,276
Root to rise here, 
release your hands.

258
00:12:44,276 --> 00:12:46,532
Slowly roll up to Mountain.

259
00:12:46,532 --> 00:12:50,583
Go a lot slower than you think.

260
00:12:50,583 --> 00:12:52,339
Surprise yourself.

261
00:12:57,977 --> 00:13:01,881
(sighs) Mountain Pose.

262
00:13:01,881 --> 00:13:03,650
Our last pose for today.

263
00:13:03,650 --> 00:13:06,719
Take a deep breath in.

264
00:13:06,719 --> 00:13:09,188
Exhale, if you're feeling
adventurous and you trust the

265
00:13:09,188 --> 00:13:11,891
people around you, 
(laughs) close your eyes.

266
00:13:13,556 --> 00:13:16,686
Just kidding, close your 
eyes for just one moment.

267
00:13:19,399 --> 00:13:22,702
And find just one 
last little moment

268
00:13:22,702 --> 00:13:25,738
of stillness of inner peace.

269
00:13:25,738 --> 00:13:29,767
Just kind of reclaiming your

270
00:13:29,767 --> 00:13:33,845
power to move through your day
with ease and with grace.

271
00:13:36,851 --> 00:13:40,630
Alright, open the eyes, 
bring the palms together.

272
00:13:40,633 --> 00:13:43,790
Awesome! I love this.

273
00:13:43,790 --> 00:13:46,859
Thank you so much for 
sharing your time with me.

274
00:13:46,859 --> 00:13:48,928
Tell us how it went in the
comment section down below.

275
00:13:48,928 --> 00:13:50,630
Check out that 
other office yoga,

276
00:13:50,630 --> 00:13:54,420
yoga at your desk, whenever
you like and I'll see you soon.

277
00:13:54,420 --> 00:13:55,764
Take good care.

278
00:13:55,764 --> 00:13:57,506
Namaste.

279
00:13:58,961 --> 00:14:03,423
(bright music)