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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 Take 5 Yoga.

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This is a perfect yoga break
for when you don't have a lot of

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time but you need a 
little somethin' somethin'.

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So hop into something 
comfy and let's get started.

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(upbeat music)

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Alright pals, let's begin 
on all fours today.

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Jumpin' right into it.

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Spread your hands super wide
as you come down to the ground.

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Give the earth a 
little high five.

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Really feeling that 
stretch in the palms.

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Knees underneath the hip points.

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Starting with Cat-Cow.

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Inhale, drop the belly,
open your chest.

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Take a big ol' breath in.

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And then as you exhale,
round through,

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claw into your fingertips, lift
your heart space up to the sky.

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Inhale, drop the belly,
open your heart.

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Take the biggest breath 
you've taken all day here.

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And then exhale, really 
press away from the earth.

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Keep your 
knuckles grounding down

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as you arch the 
back draw your navel up.

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One more, inhale, drop 
the belly, open the chest.

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Exhale, round through,
chin to chest.

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Awesome. 
On your next inhale

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you're gonna
kick the right foot out

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and reach the left 
fingertips forward.

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Take the deepest breath.

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And then exhale, round
through, just like in Cat Pose.

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Bringing the elbow in,
the knee in,

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rounding through the spine.

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Good, inhale to extend.

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Exhale, Tabletop Position.

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Here we go.
Dropping the belly,

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this time kicking 
the left toes out

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and reaching the 
right fingertips forward.

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Inhale, fill up.

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Exhale, round through.

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Press your left 
palm into the earth.

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Lift your heart 
space up towards the sky.

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Good, inhale.

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Spread the fingers, 
spread the toes, reach it out.

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Exhale, Tabletop Position.

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Beautiful. Walk the 
hands out just a bit.

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Upper arm bones rotate out.

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So elbow creases, biceps, toward
the front of your yoga mat.

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Then curl the toes under.

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Feel that stretch 
already through the foot.

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Take a deep 
breath in and here we go,

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keep your knees bent as you
lift the hip creases up high,

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Downward Facing Dog.

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Take a deep breath in here.

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And use your exhale 
to melt your heart back.

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Shake the head 
a little yes, a little no.

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Great, then bend the knees.

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Inhale to look forward and

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exhale to make 
your way to the top.

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Feet hip width 
apart or flush together.

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Take an inhale to halfway lift.

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Find length in the spine.

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And then use your exhale 
to, soft bend in the knees,

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Forward Fold.
Let everything go.

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Great, then send your hips back.

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Bend your knees generously.

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Bring your belly to the 
top of the thighs and slowly,

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when you're ready, roll up.

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Tucking the chin.

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Standing up nice and tall,
Mountain Pose.

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Right away, inhale.

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Spread your fingertips 
and as you breathe in,

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reach for the sky.

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Exhale, rain it down,
Forward Fold.

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Inhale, halfway lift.

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Find length in the neck.

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Exhale to soften and bow.

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You're gonna step or you 
can hop it back to plank.

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Strong and steady.

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Beautiful, now turn on to the
outer edge of your right foot,

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the inner arch 
of your left foot.

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You're gonna press away from
your yoga mat and reach your

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left fingertips all 
the way up towards the sky.

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Lift your right hip 
all the way up, up, up.

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Take one more breath.

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Good, then exhale, 
come back through center.

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Plank Pose and then 
take it to the other side.

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Big inhale to press 
away from the earth.

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Reach your right fingertips up.

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Then lift your left hip 
crease up towards the sky.

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And then bring it all 
the way back down to Plank.

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Beautiful.

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Inhale to look forward,
shift forward.

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Exhale to the belly.

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Inhale, Cobra.
Keep it soft.

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Exhale to release.

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Curl the toes under.

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Press back up to 
Plank or all fours.

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Then send it back 
to Downward Facing Dog.

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Beautiful, bend your knees.

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Inhale to look forward.

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Exhale to make 
your way to the top.

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Inhale with your breath,
lift up halfway.

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Follow your breath.

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Exhale to soften and fold.

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Beautiful.
Inhale, roll it up.

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Nice and slow, 
stacking up through the spine.

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When you're ready 
take your fingertips,

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stretch them all the 
way up towards the sky.

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And then on an exhale, 
soft bend in the knees,

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send your right 
fingertips forward

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and your left fingertips back.

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Breathe.

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Grounding through the feet.

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And then here we go, 
big inhale to reach for the sky.

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And exhale, send your 
right fingertips back,

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left fingertips forward.

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Twisting through the spine.

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Beautiful then inhale,
last big stretch here.

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Send your fingertips up.

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You're gonna slowly 
lift up from your center.

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Lift your heels up.

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Finding your balance here.

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Relaxing the shoulders down.

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Hug the low ribs in.

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We're here for three, two,

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and on the one 
slowly lower your feet.

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Bring your hands to your heart.

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Inhale lots of love in.

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And exhale lots of love out.

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Nice work everyone.
Have an amazing rest of the day.

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I'll see you next time.

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Namaste.

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(bright music)