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- What's up everyone? 
Welcome to Yoga With Adriene.

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I'm Adriene and this is Benji.

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And today we have 
a lovely practice

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for the upper back body.

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So hop it is something comfy.

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Let's get started.

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(bright music)

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Alright friends, let's begin in
Extended Child's Pose.

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Come on down to the ground.

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Get your knees as 
wide as your mat

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and nice and slow today

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bring your fingertips to the
earth and you're going to walk,

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walk, walk your 
hands all the way out.

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Feeling that big stretch in the
inner hip, the groin.

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I'm reaching towards Benji. 
Never let go.

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And eventually I'm gonna melt
the heart down to the earth.

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And I'm going to let you gauge
what it feels good based on

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what's going on 
in your body today.

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If this is too much, you can

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just kind of stack 
the forearms here.

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Create a little pillow for
yourself or sometimes I like to

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say stacked the 
fists like bubble gum,

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bubble gum in a dish.

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Half the people 
will know what that is,

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half the people won't.

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And basically are just bringing

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a lift so you can 
rest your forehead.

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Now if you have a 
traditional yoga block,

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you can use that as well.

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Alright, and we've begun.

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Extended Child's Pose,
your version.

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If there are other variations or
modifications you need to start

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with let's go ahead and start by
empowering ourselves to just go

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ahead and do that.

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And ultimately I'm wanting to

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deepen the breath here and allow

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a little bit of an 
opening in the hips.

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Find some length 
in the low back,

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the side body.

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And as the heart 
begins to slowly

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drop down towards the earth,

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perhaps with, each exhale

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we invite a soft opening

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to the shoulders.

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This is your chance to 
let go of the day thus far.

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And politely put whatever
you have to do next on hold.

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Any a To-Do list,
your ambitions,

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your goals, gently put them on
the shelf and let's use this

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time here wisely to

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just tend to the body

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and nurture.

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I'm adding a gentle rock

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on my forehead.

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It's a bit of an 
allergy season here

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so this can feel nice for the

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nasal area.

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This is just a good little
reminder that even though we're

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working on upper back 
love today it's all one.

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And both

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our asana and the rest

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of yogic philosophy 
teaches us that.

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So that's the 
practice to remember.

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Press into your 
toes down into the earth.

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So create a full 
body experience even here

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as you slowly begin to rise up.

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Take a deep breath in.

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As you exhale walk your hands
back underneath your shoulders.

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Keep your knees wide.

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Then nice and easy you're
going to drop the belly here,

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open the chest and you're gonna
really work here to activate the

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upper back body by drawing
the shoulder blades together.

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And on an exhale, again,
keep the knees wide.

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You're going to round through.

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Tuck the chin into the chest
and really feel this stretch.

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As you yield kind of find this

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pressing away of the 
earth with your hands.

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Good, inhale drop the belly,
open the chest.

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Activate the upper back body

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by drawing the shoulder 
blades actively together.

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I'm widening my 
hands just a bit.

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And then exhale, 
round it through,

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exaggerate this stretch.

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Really hollow through the chest.

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And one more time.
Here we go, inhale.

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And exhale, chin to chest.

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Awesome.

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Inhale come back to 
a nice straight spine.

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You're gonna widen 
your hands now so that just

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your thumbs are on the mat.

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And then I'm gonna keep my right
hand pressing into the earth and

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I'm gonna slowly take my 
left hand all the way up.

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First to the shoulders,
you're just gonna

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find this opening here.

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Fingertips to the shoulder and
then if you want you can take it

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all the way up to the sky.

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Just depends on how you're
feeling in your body today.

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So maybe you stay here or maybe
you reach it all the way up.

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Reach, reach, reach, reach,
reach, reach, reach.

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Breathing all the way.

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And then once you find your
kind of full extension here,

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see if you can 
create equidistance

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between the ears 
and the shoulders.

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So essentially you're just
noticing if you're collapsing in

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your neck and you're 
working hard to create length.

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This is hard work. 
You're doing great.

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Take a deep breath in.

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Good. Keep the 
legs where they are.

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Keep the right hand where it is
and we're gonna slowly dip the

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left fingertips down and then
they're gonna go in and under

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the bridge of the right arm.

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Oh yeah, and then you 
have this nice fulcrum here.

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You can use your right hand with
your right elbow up to really

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create a nice generous stretch.

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That's option one.

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Option two is to take the
right fingertips (giggles) and

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actively reach them 
all the way forward

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towards the top of your mat.
Super nice.

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And then,

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those are my two suggestions 
for the upper back body

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but option three, still for 
the upper body but just a little

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different, would be to bring the
right hand to the small of the

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back, to your sacrum.

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There is always 
option for a bind here.

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So find a version here that feels
really good and then know that

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you can always mix and match.

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You're not married to one thing.

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Then breathe deep.

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Use your breath 
to find expansion,

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to create more space.

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And then use 
your exhale to soften

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and create more connectivity.

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Sweet, then when you're 
ready we'll slowly unravel.

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Do it slow so you can 
really feel the sensations and

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just kind of take 
advantage of the feeling

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of the work that you're doing.

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Then we're gonna 
reset it with the thumbs so

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fingertips spill off, 
thumb come on to the mat.

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And then establish this first so
press away from your yoga mat.

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So we're not collapsing here,
and then from there,

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slowly begin to open the chest,
bring your right fingertips to

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your right shoulder.

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Breathe deep 
here we're opening up

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through the pecs, the chest.

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Often we feel upper back pain
when these get really tight.

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Want to try to even out both
front and the back body so that

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we can get you feeling good.

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Maybe we extend this with a
nice slow breath all the way up.

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Right fingertips to the sky.

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Spiraling the 
heart all the way up.

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And then last but not least,
checking in with the neck.

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Breathe deep here.
Keep pressing into your toes.

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Awesome.

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And then here we go.

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Keep the left hand where it is,
right fingertips are gonna dip

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down and come in and underneath
the bridge of the left arm.

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And then we use the 
left hand on the earth

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to really create 
an awesome stretch.

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So you can bring 
your left elbow up.

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We'll find nice 
full breath here.

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Another option is to send
the left fingertips forward.

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Really, really stretching.

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Or left hand on lower back.

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I'm loving this combo right now.

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I'm feeling such a

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generous stretch in my trap

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which is such a crazy muscle.

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Breathe deep.

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Breathe in all 
four sides of the torso.

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Take one more full cycle 
of breath in and out here.

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And then slowly unravel.

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Cool, so good.
Let's walk the knees in.

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Let's get you off those knees.

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We're gonna come through.

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You're gonna bring 
the knees together.

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You're gonna cross 
your ankles behind you.

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We're gonna come through all the
way to a nice comfortable seat.

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You're going to drag 
your hands behind you

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here when you get settled.

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Drag your hands behind you and
then with the fingertips lifted

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or palms on the earth so this is
just gonna depend on truly the

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anatomy of your arms and then
the tightness of your shoulders.

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So no worries either way.

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Fingertips lifted or grounded.

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You're going to draw the 
shoulder blades together.

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Get the legs really, 
really, really heavy.

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Inhale in, slowly 
begin to lift the chest.

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Exhale, send the 
chin up and throat back.

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So, there's integrity here.

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So we've gone and lifted 
the hips in other sessions.

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There's integrity here kind of

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keeping the 
hips nice and steady.

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Drawing the 
shoulder blades together.

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And then use your breath to feel
deeper stretch throughout the

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chest line and the neck.

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Chin up, throat back.

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Gorgeous. Then we'll take one 
more cycle of breath here.

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Let it be a nice big inhale.

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Nice big exhale.

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And then slowly peel up,

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stretch through the 
hand while you're at it.

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Come all the way up.

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You're going to 
send your fingertips out,

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Texas T, left to right.

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And then on an 
exhale we're gonna

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cross the right 
arm over the left.

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Take your left 
hand to your right arm.

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You're just going gonna use it
to kind of gently massage it all

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the way over towards 
left side of your mat.

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Fabulous, again, take 
it to the right shoulder.

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And maybe one more time.

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So the catch here is sitting
up nice and tall and lifting

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through not just the front or
the back body and the side but

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all four sides evenly.

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You want to keep this kind of
column of your spine lifted.

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And then you can work 
to actively drop your right

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shoulder down 
here as you breathe.

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And if you're noticing any
stress or tension in the neck,

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just anytime you 
notice that, respond.

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Awesome, slowly bring it back.

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You can check it 
out here if you need to.

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And then we'll send the 
fingertips left to right

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once again, Texas T.

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Alright, cross the 
left arm this time over.

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Take your right hand 
to your left arm just

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gently guide it over.

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Creating length in 
the left upper back body.

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Couple times here.

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Let's do three times.

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Navel is drawing 
in and up just a bit.

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Spine's nice and tall.

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Then you can just find a place
here that feels really good as

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you work to again make 
sure you're not creating extra

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tension in the 
neck and shoulders,

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the jaw and then 
work to actively bring

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this left shoulder down.

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So there's a lot going on here.

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More than meets the eye.

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Okie doke, release that.

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Shake it off.
Shake it out.

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And we're gonna come 
through all fours now and

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to a Downward Facing Dog.

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Just like Benji but different.

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So take your time 
getting there, oh,

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today, take a wider 
stance in your hands for

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your Downward Dog.

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Really root down through
your index finger and thumb and

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really get towards the outer
edges of your mat versus

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kind of being narrow.

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Give yourself a nice 
wide stance in the hands

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and then work from there.

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As always working 
from the ground up.

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Upper arm bones rotate out and
when you're ready we'll send the

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hips up high and back.

254
00:14:07,736 --> 00:14:11,517
So definitely taking time to
bend the knees today so you can

255
00:14:11,517 --> 00:14:16,182
get your heart 
melting towards the thighs.

256
00:14:18,024 --> 00:14:23,029
Creating that space that we
all agreed we wanted today.

257
00:14:25,398 --> 00:14:26,532
Peddle it out.

258
00:14:26,532 --> 00:14:28,534
Keep the hands rooted.

259
00:14:33,773 --> 00:14:36,542
Cool and then from 
here Downward Dog.

260
00:14:36,542 --> 00:14:37,543
Find stillness.

261
00:14:37,543 --> 00:14:40,913
We're gonna take a deep breath
in together here in stillness.

262
00:14:40,913 --> 00:14:42,915
Here we go, big inhale in.

263
00:14:44,684 --> 00:14:47,120
And on your exhale, go ahead and
breathe out through your mouth.

264
00:14:49,994 --> 00:14:51,403
Inhale, fill up.

265
00:14:52,925 --> 00:14:54,927
Exhale, bend your knees
breathe out through your mouth,

266
00:14:54,927 --> 00:14:57,129
melt your heart 
towards your toes.

267
00:14:58,431 --> 00:14:59,565
One more just like that.

268
00:14:59,565 --> 00:15:01,766
Do it in your own time.
Listen to your breath.

269
00:15:07,340 --> 00:15:10,476
Excellent, from there nice and
steady you're going to walk just

270
00:15:10,476 --> 00:15:12,278
to the center of your mat.

271
00:15:12,278 --> 00:15:16,949
Bend your knees, tuck your chin
and slowly roll up to standing.

272
00:15:21,705 --> 00:15:24,741
And as you find a nice engaged

273
00:15:24,741 --> 00:15:27,527
Mountain Pose here go ahead and

274
00:15:27,527 --> 00:15:30,463
reach behind, lift your heart
up and you're going to interlace

275
00:15:30,463 --> 00:15:32,865
the fingertips behind your tail.

276
00:15:32,865 --> 00:15:36,469
So notice which thumb is on top
here and you're going to slowly,

277
00:15:36,469 --> 00:15:39,872
slowly work to activate the
upper back body and drop the

278
00:15:39,872 --> 00:15:42,408
chin just a little bit to 
lengthen through the neck.

279
00:15:42,408 --> 00:15:44,243
So this is the first option.

280
00:15:44,243 --> 00:15:49,982
If you have a couch or a chair
or a wall nearby you could also

281
00:15:49,982 --> 00:15:54,821
look around and get creative or
you can save this for later and

282
00:15:54,821 --> 00:15:57,423
you can also use the wall
here and we'll do both sides.

283
00:15:57,423 --> 00:16:00,326
So if you're if you don't
have any piece of furniture,

284
00:16:00,326 --> 00:16:03,429
architecture to play 
with go ahead and work here.

285
00:16:03,429 --> 00:16:05,871
In time working to 
bring your palms together.

286
00:16:05,871 --> 00:16:06,999
If you do have 
something you want to

287
00:16:06,999 --> 00:16:09,502
get creative with and play

288
00:16:09,502 --> 00:16:11,237
I'm going to walk 
over to the wall here

289
00:16:11,237 --> 00:16:13,639
and start with my right side.

290
00:16:13,639 --> 00:16:17,059
Finding that same 
active Mountain Pose.

291
00:16:17,059 --> 00:16:21,681
So I'm lifting up through the
chest the heart and grounding

292
00:16:21,681 --> 00:16:23,382
through the legs and 
then I'm going to use,

293
00:16:23,382 --> 00:16:27,286
of course, the wall or my piece
of furniture to press into to

294
00:16:27,286 --> 00:16:30,923
drop my shoulder blade into
socket and down and then find,

295
00:16:30,923 --> 00:16:34,994
of course, this generous opening
in the chest and my right pec.

296
00:16:36,435 --> 00:16:38,105
Breathing deep.

297
00:16:48,808 --> 00:16:50,255
Awesome.

298
00:16:50,255 --> 00:16:53,779
And then if you are working on
the right side with architecture

299
00:16:53,779 --> 00:16:56,249
or furniture you can 
go ahead and release that.

300
00:16:56,249 --> 00:16:57,817
And if you're here, interlace,

301
00:16:57,817 --> 00:17:01,254
you can go ahead 
and release that.

302
00:17:01,254 --> 00:17:06,589
Now if you're working 
sans architecture or prop

303
00:17:06,589 --> 00:17:11,196
you're gonna interlace and just
bring the opposite thumb now in.

304
00:17:13,073 --> 00:17:16,301
And then I'm going to take my
left hand now to the wall and

305
00:17:16,301 --> 00:17:18,797
you can play as well.

306
00:17:18,797 --> 00:17:21,073
And then just 
bring the yoga into it.

307
00:17:21,073 --> 00:17:23,280
Don't forget your breath.
Don't forget your Mountain Pose.

308
00:17:23,280 --> 00:17:25,377
Engage your feet.

309
00:17:26,311 --> 00:17:29,916
So nice and active. Right?

310
00:17:31,782 --> 00:17:36,255
And then when 
you find a good spot, enjoy.

311
00:17:37,620 --> 00:17:39,277
Stay curious.

312
00:17:42,595 --> 00:17:45,331
Dropping the shoulder 
blades down and in.

313
00:17:45,331 --> 00:17:48,267
Feeling the heart lift.

314
00:17:48,267 --> 00:17:51,103
Allowing the breath to 
really motivate the work here.

315
00:17:51,103 --> 00:17:53,372
Whatever is going 
on in your body today.

316
00:17:55,985 --> 00:17:59,345
Nice awareness of the neck,
maybe tucking the chin,

317
00:17:59,345 --> 00:18:01,584
whenever you need.

318
00:18:05,952 --> 00:18:06,786
Beautiful.

319
00:18:06,786 --> 00:18:09,188
And then wherever you are,
take a deep breath in.

320
00:18:09,188 --> 00:18:13,459
Use your exhale to 
gently cue your release and

321
00:18:13,459 --> 00:18:15,094
then shake it 
out if you need to.

322
00:18:15,094 --> 00:18:17,686
And we're gonna come to a

323
00:18:17,686 --> 00:18:21,711
wide legged stance on your mat.

324
00:18:23,436 --> 00:18:26,906
Okay, toes are gonna 
point in just slightly.

325
00:18:26,906 --> 00:18:29,742
We're gonna find this 
upward current of energy

326
00:18:29,742 --> 00:18:31,310
through the front body.

327
00:18:31,310 --> 00:18:34,580
Downward current of 
energy through the back body.

328
00:18:34,580 --> 00:18:36,716
So this is our last 
little ditty of the practice

329
00:18:36,716 --> 00:18:38,651
so really just drop in.

330
00:18:38,651 --> 00:18:41,320
Again, put your To-Do list on
hold and let's make the most of

331
00:18:41,320 --> 00:18:44,590
this just kind of making sure
that we're taking advantage of

332
00:18:44,590 --> 00:18:47,306
this awesome time that 
you've set out for yourself.

333
00:18:47,306 --> 00:18:50,496
You're going to take your left
arm underneath your right here,

334
00:18:50,496 --> 00:18:52,465
palms can come together or not.

335
00:18:52,465 --> 00:18:55,431
Maybe you just hook pinky to
thumb or maybe you keep it at a

336
00:18:55,431 --> 00:18:57,503
nice karate chop here.

337
00:18:59,186 --> 00:19:01,178
Inhale, lift your elbows up.

338
00:19:01,178 --> 00:19:02,441
This is important 
you want to find

339
00:19:02,441 --> 00:19:04,276
the lift, lift, lift.

340
00:19:04,276 --> 00:19:07,646
Exhale, slight bend in the
elbows connection to your core

341
00:19:07,646 --> 00:19:11,169
as you round through this 
spine and slowly take it down

342
00:19:11,169 --> 00:19:14,165
into a standing 
Wide-Legged Forward Fold.

343
00:19:16,188 --> 00:19:17,823
Big move here.

344
00:19:17,823 --> 00:19:19,125
Ground through the feet.

345
00:19:19,125 --> 00:19:20,860
Soft bend in the knees.

346
00:19:20,860 --> 00:19:25,464
As you slowly come up, make sure
you're not bringing any

347
00:19:25,464 --> 00:19:26,499
pressure in the low back.

348
00:19:26,499 --> 00:19:29,635
So gotta keep 
that core turned on.

349
00:19:29,635 --> 00:19:31,570
Inhale to lift the elbows up.

350
00:19:31,570 --> 00:19:33,139
Exhale, hug the low ribs in.

351
00:19:33,139 --> 00:19:37,610
This time maybe 
taking more of a flat back.

352
00:19:37,610 --> 00:19:39,145
Taking it all the way down.

353
00:19:42,394 --> 00:19:45,384
And then strong foundation 
here, root to rise here,

354
00:19:45,384 --> 00:19:47,115
as you lift all the way up.

355
00:19:47,115 --> 00:19:49,188
Alright, now you're going 
to do one more on your own

356
00:19:49,188 --> 00:19:50,189
moving with your breath.

357
00:19:50,189 --> 00:19:52,191
Try to move nice and slow.

358
00:19:56,429 --> 00:20:00,293
Lots of love for 
the upper back here.

359
00:20:03,502 --> 00:20:06,705
Strong legs ground 
you as you rise up.

360
00:20:07,495 --> 00:20:09,975
Great, to release go ahead and

361
00:20:09,975 --> 00:20:12,144
send your 
fingertips up left to right.

362
00:20:12,144 --> 00:20:14,089
You're going to 
create a big X.

363
00:20:14,089 --> 00:20:17,416
We call a Star Pose 
with the kiddies.

364
00:20:17,416 --> 00:20:21,053
Inhale in and then exhale to
release and you're gonna go

365
00:20:21,053 --> 00:20:22,121
right into the other side.

366
00:20:22,121 --> 00:20:24,957
So right arm comes 
underneath the left this time.

367
00:20:24,957 --> 00:20:28,627
Find your bind or 
your grip or no bind.

368
00:20:28,627 --> 00:20:30,496
No bind and then here we go.

369
00:20:30,496 --> 00:20:31,864
Inhale, long belly.

370
00:20:31,864 --> 00:20:35,000
You gotta get your energy
right so find that lift to the

371
00:20:35,000 --> 00:20:36,969
front, that grounding through
the back so you can have your

372
00:20:36,969 --> 00:20:40,639
support system as 
you lift the elbows up.

373
00:20:40,639 --> 00:20:42,844
So legs are engaged.
Soft bend in the knees.

374
00:20:42,844 --> 00:20:47,513
Feet are firmly planted all four
corners as I take it down now.

375
00:20:47,513 --> 00:20:49,515
Breathing.

376
00:20:51,117 --> 00:20:53,119
Slow and steady.

377
00:20:55,654 --> 00:20:59,158
Excellent, and then root to
rise here feeling that opening.

378
00:20:59,840 --> 00:21:01,097
Woo.

379
00:21:04,130 --> 00:21:07,133
Inhale to lift the elbows up.

380
00:21:07,133 --> 00:21:10,603
Feel that stretch all around the
shoulder girdle and then exhale

381
00:21:10,603 --> 00:21:13,272
slow and with control so you
can really feel the sensation in

382
00:21:13,272 --> 00:21:14,876
your upper back body.

383
00:21:19,408 --> 00:21:23,782
Great, strong legs, 
strong core lifts you up.

384
00:21:23,782 --> 00:21:25,747
One more time.
Take it away.

385
00:21:25,751 --> 00:21:27,520
Moving to the 
sound of your own breath.

386
00:21:40,741 --> 00:21:42,268
Then next time don't rush.

387
00:21:42,268 --> 00:21:43,636
I'm just getting 
in case you're there,

388
00:21:43,636 --> 00:21:46,605
the next time 
your elbows are lifted,

389
00:21:46,605 --> 00:21:49,010
you're going to release.

390
00:21:49,010 --> 00:21:51,277
Rebirth!

391
00:21:51,277 --> 00:21:53,119
Take the fingertips out,
Star Pose.

392
00:21:53,119 --> 00:21:54,509
If you're feeling brave you can

393
00:21:54,509 --> 00:21:57,448
hop the feet 
together here playfully

394
00:21:57,449 --> 00:22:01,954
or nice and slow 
we'll heel-toe, heel-toe.

395
00:22:01,954 --> 00:22:03,389
Fancy yoga term.

396
00:22:03,389 --> 00:22:06,315
Walk the feet 
together all the way

397
00:22:06,315 --> 00:22:10,062
and zip up tight 
through thy legs.

398
00:22:10,062 --> 00:22:13,332
Lift thine heart 
up towards the sky

399
00:22:13,332 --> 00:22:15,234
and relax your shoulders down.

400
00:22:17,066 --> 00:22:17,995
Cool.

401
00:22:19,271 --> 00:22:21,607
Take a second here to 
just notice how you feel.

402
00:22:24,876 --> 00:22:27,112
And as you sink back a 
little into your heels,

403
00:22:27,112 --> 00:22:30,816
just kind of ground into a
moment of gratitude for you.

404
00:22:30,816 --> 00:22:33,953
Yes, you for taking this time
for yourself to listen to your

405
00:22:33,953 --> 00:22:36,889
body and tend 
to that good space.

406
00:22:38,891 --> 00:22:39,959
Love you so much.

407
00:22:39,959 --> 00:22:41,860
Let us know how your 
experience went in the

408
00:22:41,860 --> 00:22:43,796
comment section down below.

409
00:22:43,796 --> 00:22:46,365
Benji'd love to 
hear from you as well.

410
00:22:46,365 --> 00:22:49,134
And if you know anyone who 
might benefit from this video,

411
00:22:49,134 --> 00:22:50,569
please share it with them.

412
00:22:50,569 --> 00:22:52,504
Subscribe to the Yoga 
With Adriene YouTube channel

413
00:22:52,504 --> 00:22:53,305
if you haven't already.

414
00:22:53,305 --> 00:22:56,508
It's the best way 
to support free yoga

415
00:22:56,508 --> 00:22:58,711
and our beautiful community.

416
00:22:58,711 --> 00:23:01,672
Okay, take good care.
I'll see you next time.

417
00:23:01,672 --> 00:23:03,533
Namaste.

418
00:23:03,533 --> 00:23:06,413
(bright music)