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- Hi everyone.
Welcome to Yoga With Adriene.

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I'm Adriene.
Here's Benji.

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We're gonna jump right in with

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this five minute
full body stretch.

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Take a deep breath in.

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And wherever you
are as you exhale,

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relax the shoulders meaning
wherever you are mentally,

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however you're
feeling physically.

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Take another deep breath in.

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And exhale again.

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Relax your shoulders.

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Feel them dropping
away down from the ears.

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And one more time,
deep breath in.

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And this time draw the
shoulder blades together,

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imagine them melting down
the back as you lift the chest.

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Beautiful.

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We're gonna come to
all fours for Cat-Cow,

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so nice and slow.

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See if you can keep up that
nice slow deep breathing

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as we consciously
stretch the body here.

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Inhale, drop the belly, 
open the chest.

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Oh my gosh, Benji's so cute.

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Exhale, round through the spine.

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Move slow here.
Really feeling the front body

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and the back body
stretch it out as you breathe.

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Inhaling the belly drops and
the crown of the head extends.

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And then exhale,
round the spine,

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the chin comes to the chest and

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the navel really
draws up towards the spine.

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One more time really
exaggerating this movement,

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feeling this stretch.

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Nice, and then widen the knees 
as wide as your yoga mat,

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send the hips back,
stretch the fingertips forward.

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So really active arms here.

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Then lift the 
center of your palm

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so just your fingerprints
are pressing into the mat.

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Wrists are reaching up 
towards the ceiling

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and then we'll slowly begin

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to melt the chest 
and the shoulders,

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maybe the head down

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and you feel this 
traction in the arms,

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in the shoulders
and the upper back.

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Now breathe,
feel the expansion as you

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inhale through all
four sides of the torso.

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So expanding
through all four sides.

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Good,
and then exhale,

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hug the low ribs in and
feel that stretch deepen.

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Lovely.

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Slowly come
back up to all fours,

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Tabletop Position.

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On your next inhale,
reach the right arm forward,

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the left foot,
the left leg back.

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Now imagine someone's pulling

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your right wrist and
pulling your left ankle.

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So we're really
focusing on the stretch today.

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Hug those low ribs up and in,

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slight bend in your left
elbow so it's not locked.

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Then drop your left hip in line

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with your right hip 
as you breathe in.

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Good, exhale, round everything.

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Think Cat here.

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Good,
inhale, extension,

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stretch it out.

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And exhale,
rounding the spine,

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feeling that low back stretch
as you hug the low ribs in.

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Good.
One more inhale, reach.

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Spread the fingers,
spread the toes.

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And exhale, round through.

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Good, release and switch.

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Left fingertips forward,
right toes back, stretch it out.

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Deep breath from Benji.

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Nice, exhale, round it through.

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So again, we're focusing 
on the stretch today.

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So stabilize 
with your foundation

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and then really focus on

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reaching, reaching,
reaching as you extend out.

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And then as you 
hug it in, focus on

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bringing the low ribs up 
towards the spine

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so you really feel that
stretch in the back.

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You'll feel your 
abs turn on too, bonus.

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Inhale, reach it forward.

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Exhale, bring it in.

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Good, walk both hands out now.

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Curl the toes under,
take a deep breath in.

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Keep the knees bent as you
peel the tailbone up towards the

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sky and then slowly drop the
heels down towards the earth.

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Bend your right knee as
you anchor the left heel.

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Feel the stretch in
the back of that left leg.

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And then switch.

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Right heel comes down,
bend the left knee.

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Stretching the right leg.

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Now both knees bend.

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Think about 
bringing your hip points

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higher up towards the ceiling

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as you stretch, 
stretch, stretch.

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Heart melts
towards the knees here.

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And then both heels down.

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Breathe in.

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And slowly breathe out.

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Bring the knees back to the
earth and come into a seat.

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Good, we're gonna
end with a Forward Fold.

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So send your legs out in front.

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Inhale, reach for the sky.

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Exhale, feel free to bend
the knees or you can keep 'em

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straight here as you
come into Paschimottanasana.

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You can always work to build
that length in the hamstring,

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rounding forward.

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Take a deep breath in.

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Stretching the calves as you

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flex the toes up
towards your head.

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Feeling that stretch
in the back of the knee,

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the hamstring.

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And if you're really
tight in the low back,

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go ahead and bend those 
knees for one more breath

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and feel that love in the 
lower back as you breathe in.

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And to release.

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On a exhale, slowly roll up.

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We'll bring one ankle
in and then the other.

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Draw the hands
to the heart space.

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Inhale, bring the
thumbs up to the third eye.

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May we continue to
stretch throughout our day.

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Keeping an open
mind and open heart.

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And I hope you
feel good in your body.

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Thank you for being here today.

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Inhale in.

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Exhale to bow.

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Namaste.

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(upbeat music)