(upbeat music)

- Hi everyone.
Welcome to Yoga With Adriene.

I'm Adriene.
Here's Benji.

We're gonna jump right in with

this five minute
full body stretch.

Take a deep breath in.

And wherever you
are as you exhale,

relax the shoulders meaning
wherever you are mentally,

however you're
feeling physically.

Take another deep breath in.

And exhale again.

Relax your shoulders.

Feel them dropping
away down from the ears.

And one more time,
deep breath in.

And this time draw the
shoulder blades together,

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

Beautiful.

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

so nice and slow.

See if you can keep up that
nice slow deep breathing

as we consciously
stretch the body here.

Inhale, drop the belly, 
open the chest.

Oh my gosh, Benji's so cute.

Exhale, round through the spine.

Move slow here.
Really feeling the front body

and the back body
stretch it out as you breathe.

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

And then exhale,
round the spine,

the chin comes to the chest and

the navel really
draws up towards the spine.

One more time really
exaggerating this movement,

feeling this stretch.

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

send the hips back,
stretch the fingertips forward.

So really active arms here.

Then lift the 
center of your palm

so just your fingerprints
are pressing into the mat.

Wrists are reaching up 
towards the ceiling

and then we'll slowly begin

to melt the chest 
and the shoulders,

maybe the head down

and you feel this 
traction in the arms,

in the shoulders
and the upper back.

Now breathe,
feel the expansion as you

inhale through all
four sides of the torso.

So expanding
through all four sides.

Good,
and then exhale,

hug the low ribs in and
feel that stretch deepen.

Lovely.

Slowly come
back up to all fours,

Tabletop Position.

On your next inhale,
reach the right arm forward,

the left foot,
the left leg back.

Now imagine someone's pulling

your right wrist and
pulling your left ankle.

So we're really
focusing on the stretch today.

Hug those low ribs up and in,

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

Then drop your left hip in line

with your right hip 
as you breathe in.

Good, exhale, round everything.

Think Cat here.

Good,
inhale, extension,

stretch it out.

And exhale,
rounding the spine,

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

Good.
One more inhale, reach.

Spread the fingers,
spread the toes.

And exhale, round through.

Good, release and switch.

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

Deep breath from Benji.

Nice, exhale, round it through.

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

So stabilize 
with your foundation

and then really focus on

reaching, reaching,
reaching as you extend out.

And then as you 
hug it in, focus on

bringing the low ribs up 
towards the spine

so you really feel that
stretch in the back.

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

Inhale, reach it forward.

Exhale, bring it in.

Good, walk both hands out now.

Curl the toes under,
take a deep breath in.

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

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

Bend your right knee as
you anchor the left heel.

Feel the stretch in
the back of that left leg.

And then switch.

Right heel comes down,
bend the left knee.

Stretching the right leg.

Now both knees bend.

Think about 
bringing your hip points

higher up towards the ceiling

as you stretch, 
stretch, stretch.

Heart melts
towards the knees here.

And then both heels down.

Breathe in.

And slowly breathe out.

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

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

So send your legs out in front.

Inhale, reach for the sky.

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

straight here as you
come into Paschimottanasana.

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

rounding forward.

Take a deep breath in.

Stretching the calves as you

flex the toes up
towards your head.

Feeling that stretch
in the back of the knee,

the hamstring.

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

go ahead and bend those 
knees for one more breath

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

And to release.

On a exhale, slowly roll up.

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

Draw the hands
to the heart space.

Inhale, bring the
thumbs up to the third eye.

May we continue to
stretch throughout our day.

Keeping an open
mind and open heart.

And I hope you
feel good in your body.

Thank you for being here today.

Inhale in.

Exhale to bow.

Namaste.

(upbeat music)