- Hi everyone. 
Welcome to Yoga With Adriene.

I'm Adriene and this is Benji
and today we have Take 5 Yoga.

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

time but you need a 
little somethin' somethin'.

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

(upbeat music)

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

Jumpin' right into it.

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

Give the earth a 
little high five.

Really feeling that 
stretch in the palms.

Knees underneath the hip points.

Starting with Cat-Cow.

Inhale, drop the belly,
open your chest.

Take a big ol' breath in.

And then as you exhale,
round through,

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

Inhale, drop the belly,
open your heart.

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

And then exhale, really 
press away from the earth.

Keep your 
knuckles grounding down

as you arch the 
back draw your navel up.

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

Exhale, round through,
chin to chest.

Awesome. 
On your next inhale

you're gonna
kick the right foot out

and reach the left 
fingertips forward.

Take the deepest breath.

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

Bringing the elbow in,
the knee in,

rounding through the spine.

Good, inhale to extend.

Exhale, Tabletop Position.

Here we go.
Dropping the belly,

this time kicking 
the left toes out

and reaching the 
right fingertips forward.

Inhale, fill up.

Exhale, round through.

Press your left 
palm into the earth.

Lift your heart 
space up towards the sky.

Good, inhale.

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

Exhale, Tabletop Position.

Beautiful. Walk the 
hands out just a bit.

Upper arm bones rotate out.

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

Then curl the toes under.

Feel that stretch 
already through the foot.

Take a deep 
breath in and here we go,

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

Downward Facing Dog.

Take a deep breath in here.

And use your exhale 
to melt your heart back.

Shake the head 
a little yes, a little no.

Great, then bend the knees.

Inhale to look forward and

exhale to make 
your way to the top.

Feet hip width 
apart or flush together.

Take an inhale to halfway lift.

Find length in the spine.

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

Forward Fold.
Let everything go.

Great, then send your hips back.

Bend your knees generously.

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

when you're ready, roll up.

Tucking the chin.

Standing up nice and tall,
Mountain Pose.

Right away, inhale.

Spread your fingertips 
and as you breathe in,

reach for the sky.

Exhale, rain it down,
Forward Fold.

Inhale, halfway lift.

Find length in the neck.

Exhale to soften and bow.

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

Strong and steady.

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

the inner arch 
of your left foot.

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

left fingertips all 
the way up towards the sky.

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

Take one more breath.

Good, then exhale, 
come back through center.

Plank Pose and then 
take it to the other side.

Big inhale to press 
away from the earth.

Reach your right fingertips up.

Then lift your left hip 
crease up towards the sky.

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

Beautiful.

Inhale to look forward,
shift forward.

Exhale to the belly.

Inhale, Cobra.
Keep it soft.

Exhale to release.

Curl the toes under.

Press back up to 
Plank or all fours.

Then send it back 
to Downward Facing Dog.

Beautiful, bend your knees.

Inhale to look forward.

Exhale to make 
your way to the top.

Inhale with your breath,
lift up halfway.

Follow your breath.

Exhale to soften and fold.

Beautiful.
Inhale, roll it up.

Nice and slow, 
stacking up through the spine.

When you're ready 
take your fingertips,

stretch them all the 
way up towards the sky.

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

send your right 
fingertips forward

and your left fingertips back.

Breathe.

Grounding through the feet.

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

And exhale, send your 
right fingertips back,

left fingertips forward.

Twisting through the spine.

Beautiful then inhale,
last big stretch here.

Send your fingertips up.

You're gonna slowly 
lift up from your center.

Lift your heels up.

Finding your balance here.

Relaxing the shoulders down.

Hug the low ribs in.

We're here for three, two,

and on the one 
slowly lower your feet.

Bring your hands to your heart.

Inhale lots of love in.

And exhale lots of love out.

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

I'll see you next time.

Namaste.

(bright music)