WEBVTT

00:00:00.434 --> 00:00:02.703
- What's up everyone? 
Welcome to Yoga With Adriene.

00:00:02.703 --> 00:00:04.712
I'm Adriene and this is Benji.

00:00:04.712 --> 00:00:07.007
And today we have 
a lovely practice

00:00:07.007 --> 00:00:10.467
for the upper back body.

00:00:10.467 --> 00:00:12.379
So hop it is something comfy.

00:00:12.379 --> 00:00:13.780
Let's get started.

00:00:13.780 --> 00:00:18.785
(bright music)

00:00:26.587 --> 00:00:30.631
Alright friends, let's begin in
Extended Child's Pose.

00:00:32.170 --> 00:00:34.635
Come on down to the ground.

00:00:34.635 --> 00:00:37.467
Get your knees as 
wide as your mat

00:00:37.467 --> 00:00:39.940
and nice and slow today

00:00:39.940 --> 00:00:42.342
bring your fingertips to the
earth and you're going to walk,

00:00:42.342 --> 00:00:44.011
walk, walk your 
hands all the way out.

00:00:44.011 --> 00:00:49.249
Feeling that big stretch in the
inner hip, the groin.

00:00:49.249 --> 00:00:54.001
I'm reaching towards Benji. 
Never let go.

00:00:54.982 --> 00:00:58.191
And eventually I'm gonna melt
the heart down to the earth.

00:00:59.965 --> 00:01:03.563
And I'm going to let you gauge
what it feels good based on

00:01:03.563 --> 00:01:05.098
what's going on 
in your body today.

00:01:05.098 --> 00:01:08.736
If this is too much, you can

00:01:08.736 --> 00:01:10.771
just kind of stack 
the forearms here.

00:01:10.771 --> 00:01:13.840
Create a little pillow for
yourself or sometimes I like to

00:01:13.840 --> 00:01:16.610
say stacked the 
fists like bubble gum,

00:01:16.610 --> 00:01:18.645
bubble gum in a dish.

00:01:18.645 --> 00:01:20.480
Half the people 
will know what that is,

00:01:20.480 --> 00:01:21.708
half the people won't.

00:01:21.708 --> 00:01:23.427
And basically are just bringing

00:01:23.427 --> 00:01:26.326
a lift so you can 
rest your forehead.

00:01:27.421 --> 00:01:29.890
Now if you have a 
traditional yoga block,

00:01:29.890 --> 00:01:31.892
you can use that as well.

00:01:32.960 --> 00:01:34.628
Alright, and we've begun.

00:01:34.628 --> 00:01:38.632
Extended Child's Pose,
your version.

00:01:38.632 --> 00:01:42.466
If there are other variations or
modifications you need to start

00:01:42.466 --> 00:01:46.206
with let's go ahead and start by
empowering ourselves to just go

00:01:46.206 --> 00:01:48.208
ahead and do that.

00:01:49.817 --> 00:01:53.591
And ultimately I'm wanting to

00:01:53.591 --> 00:01:55.940
deepen the breath here and allow

00:01:55.942 --> 00:01:58.318
a little bit of an 
opening in the hips.

00:02:00.787 --> 00:02:03.156
Find some length 
in the low back,

00:02:04.304 --> 00:02:05.459
the side body.

00:02:08.624 --> 00:02:12.979
And as the heart 
begins to slowly

00:02:14.180 --> 00:02:16.803
drop down towards the earth,

00:02:18.338 --> 00:02:22.709
perhaps with, each exhale

00:02:25.212 --> 00:02:30.217
we invite a soft opening

00:02:33.778 --> 00:02:35.460
to the shoulders.

00:02:38.892 --> 00:02:42.150
This is your chance to 
let go of the day thus far.

00:02:43.730 --> 00:02:48.301
And politely put whatever
you have to do next on hold.

00:02:48.301 --> 00:02:50.871
Any a To-Do list,
your ambitions,

00:02:50.871 --> 00:02:54.975
your goals, gently put them on
the shelf and let's use this

00:02:54.975 --> 00:02:57.124
time here wisely to

00:02:57.124 --> 00:03:00.410
just tend to the body

00:03:00.410 --> 00:03:02.985
and nurture.

00:03:06.753 --> 00:03:09.967
I'm adding a gentle rock

00:03:09.967 --> 00:03:12.826
on my forehead.

00:03:12.826 --> 00:03:14.861
It's a bit of an 
allergy season here

00:03:14.861 --> 00:03:19.506
so this can feel nice for the

00:03:19.506 --> 00:03:21.832
nasal area.

00:03:23.317 --> 00:03:26.640
This is just a good little
reminder that even though we're

00:03:26.640 --> 00:03:30.890
working on upper back 
love today it's all one.

00:03:32.362 --> 00:03:35.448
And both

00:03:35.448 --> 00:03:38.663
our asana and the rest

00:03:38.663 --> 00:03:42.575
of yogic philosophy 
teaches us that.

00:03:42.575 --> 00:03:45.762
So that's the 
practice to remember.

00:03:46.893 --> 00:03:49.096
Press into your 
toes down into the earth.

00:03:49.096 --> 00:03:51.364
So create a full 
body experience even here

00:03:51.364 --> 00:03:54.835
as you slowly begin to rise up.

00:03:54.835 --> 00:03:56.703
Take a deep breath in.

00:03:56.703 --> 00:03:59.639
As you exhale walk your hands
back underneath your shoulders.

00:03:59.639 --> 00:04:01.575
Keep your knees wide.

00:04:06.246 --> 00:04:09.182
Then nice and easy you're
going to drop the belly here,

00:04:09.182 --> 00:04:12.385
open the chest and you're gonna
really work here to activate the

00:04:12.385 --> 00:04:15.108
upper back body by drawing
the shoulder blades together.

00:04:17.223 --> 00:04:19.593
And on an exhale, again,
keep the knees wide.

00:04:19.593 --> 00:04:21.595
You're going to round through.

00:04:21.595 --> 00:04:26.600
Tuck the chin into the chest
and really feel this stretch.

00:04:26.600 --> 00:04:28.802
As you yield kind of find this

00:04:28.802 --> 00:04:33.434
pressing away of the 
earth with your hands.

00:04:34.908 --> 00:04:37.911
Good, inhale drop the belly,
open the chest.

00:04:37.911 --> 00:04:39.279
Activate the upper back body

00:04:39.279 --> 00:04:42.749
by drawing the shoulder 
blades actively together.

00:04:42.749 --> 00:04:45.819
I'm widening my 
hands just a bit.

00:04:45.819 --> 00:04:48.522
And then exhale, 
round it through,

00:04:48.522 --> 00:04:50.123
exaggerate this stretch.

00:04:50.123 --> 00:04:52.502
Really hollow through the chest.

00:04:54.255 --> 00:04:56.820
And one more time.
Here we go, inhale.

00:04:59.682 --> 00:05:02.383
And exhale, chin to chest.

00:05:07.040 --> 00:05:07.707
Awesome.

00:05:07.707 --> 00:05:09.843
Inhale come back to 
a nice straight spine.

00:05:09.843 --> 00:05:12.546
You're gonna widen 
your hands now so that just

00:05:12.546 --> 00:05:14.567
your thumbs are on the mat.

00:05:14.567 --> 00:05:17.777
And then I'm gonna keep my right
hand pressing into the earth and

00:05:17.777 --> 00:05:21.888
I'm gonna slowly take my 
left hand all the way up.

00:05:21.888 --> 00:05:23.223
First to the shoulders,
you're just gonna

00:05:23.223 --> 00:05:25.091
find this opening here.

00:05:25.091 --> 00:05:27.260
Fingertips to the shoulder and
then if you want you can take it

00:05:27.260 --> 00:05:28.728
all the way up to the sky.

00:05:28.728 --> 00:05:31.341
Just depends on how you're
feeling in your body today.

00:05:31.341 --> 00:05:35.101
So maybe you stay here or maybe
you reach it all the way up.

00:05:35.101 --> 00:05:37.804
Reach, reach, reach, reach,
reach, reach, reach.

00:05:37.804 --> 00:05:40.609
Breathing all the way.

00:05:40.609 --> 00:05:43.410
And then once you find your
kind of full extension here,

00:05:43.410 --> 00:05:45.612
see if you can 
create equidistance

00:05:45.612 --> 00:05:47.013
between the ears 
and the shoulders.

00:05:47.013 --> 00:05:50.083
So essentially you're just
noticing if you're collapsing in

00:05:50.083 --> 00:05:53.153
your neck and you're 
working hard to create length.

00:05:53.153 --> 00:05:54.521
This is hard work. 
You're doing great.

00:05:54.521 --> 00:05:56.656
Take a deep breath in.

00:05:56.656 --> 00:05:58.174
Good. Keep the 
legs where they are.

00:05:58.174 --> 00:06:02.028
Keep the right hand where it is
and we're gonna slowly dip the

00:06:02.028 --> 00:06:06.466
left fingertips down and then
they're gonna go in and under

00:06:06.466 --> 00:06:09.669
the bridge of the right arm.

00:06:09.669 --> 00:06:12.172
Oh yeah, and then you 
have this nice fulcrum here.

00:06:12.172 --> 00:06:16.943
You can use your right hand with
your right elbow up to really

00:06:16.943 --> 00:06:18.879
create a nice generous stretch.

00:06:18.879 --> 00:06:20.981
That's option one.

00:06:20.981 --> 00:06:24.484
Option two is to take the
right fingertips (giggles) and

00:06:24.484 --> 00:06:27.387
actively reach them 
all the way forward

00:06:27.387 --> 00:06:29.595
towards the top of your mat.
Super nice.

00:06:32.716 --> 00:06:35.446
And then,

00:06:35.446 --> 00:06:37.722
those are my two suggestions 
for the upper back body

00:06:37.722 --> 00:06:41.001
but option three, still for 
the upper body but just a little

00:06:41.001 --> 00:06:45.538
different, would be to bring the
right hand to the small of the

00:06:45.538 --> 00:06:47.310
back, to your sacrum.

00:06:51.576 --> 00:06:53.780
There is always 
option for a bind here.

00:06:53.780 --> 00:06:56.783
So find a version here that feels
really good and then know that

00:06:56.783 --> 00:06:58.018
you can always mix and match.

00:06:58.018 --> 00:07:00.895
You're not married to one thing.

00:07:03.490 --> 00:07:05.492
Then breathe deep.

00:07:06.760 --> 00:07:08.795
Use your breath 
to find expansion,

00:07:08.795 --> 00:07:11.498
to create more space.

00:07:11.498 --> 00:07:13.333
And then use 
your exhale to soften

00:07:13.333 --> 00:07:15.657
and create more connectivity.

00:07:21.875 --> 00:07:25.478
Sweet, then when you're 
ready we'll slowly unravel.

00:07:25.478 --> 00:07:28.048
Do it slow so you can 
really feel the sensations and

00:07:28.048 --> 00:07:31.851
just kind of take 
advantage of the feeling

00:07:31.851 --> 00:07:33.553
of the work that you're doing.

00:07:33.553 --> 00:07:35.422
Then we're gonna 
reset it with the thumbs so

00:07:35.422 --> 00:07:38.558
fingertips spill off, 
thumb come on to the mat.

00:07:39.630 --> 00:07:42.980
And then establish this first so
press away from your yoga mat.

00:07:42.980 --> 00:07:45.699
So we're not collapsing here,
and then from there,

00:07:45.699 --> 00:07:49.102
slowly begin to open the chest,
bring your right fingertips to

00:07:49.102 --> 00:07:51.004
your right shoulder.

00:07:51.004 --> 00:07:52.519
Breathe deep 
here we're opening up

00:07:52.519 --> 00:07:56.076
through the pecs, the chest.

00:07:56.076 --> 00:08:00.080
Often we feel upper back pain
when these get really tight.

00:08:00.080 --> 00:08:04.718
Want to try to even out both
front and the back body so that

00:08:04.718 --> 00:08:06.419
we can get you feeling good.

00:08:06.419 --> 00:08:10.824
Maybe we extend this with a
nice slow breath all the way up.

00:08:10.824 --> 00:08:13.727
Right fingertips to the sky.

00:08:13.727 --> 00:08:16.062
Spiraling the 
heart all the way up.

00:08:16.062 --> 00:08:19.132
And then last but not least,
checking in with the neck.

00:08:19.132 --> 00:08:22.303
Breathe deep here.
Keep pressing into your toes.

00:08:28.208 --> 00:08:28.875
Awesome.

00:08:28.875 --> 00:08:29.876
And then here we go.

00:08:29.876 --> 00:08:33.279
Keep the left hand where it is,
right fingertips are gonna dip

00:08:33.279 --> 00:08:38.618
down and come in and underneath
the bridge of the left arm.

00:08:38.618 --> 00:08:40.886
And then we use the 
left hand on the earth

00:08:40.886 --> 00:08:44.324
to really create 
an awesome stretch.

00:08:44.324 --> 00:08:46.626
So you can bring 
your left elbow up.

00:08:46.626 --> 00:08:50.530
We'll find nice 
full breath here.

00:08:50.530 --> 00:08:53.566
Another option is to send
the left fingertips forward.

00:08:53.566 --> 00:08:57.113
Really, really stretching.

00:08:58.371 --> 00:09:00.583
Or left hand on lower back.

00:09:02.776 --> 00:09:04.177
I'm loving this combo right now.

00:09:04.177 --> 00:09:06.963
I'm feeling such a

00:09:06.963 --> 00:09:11.819
generous stretch in my trap

00:09:11.819 --> 00:09:15.121
which is such a crazy muscle.

00:09:15.121 --> 00:09:16.823
Breathe deep.

00:09:16.823 --> 00:09:19.319
Breathe in all 
four sides of the torso.

00:09:36.976 --> 00:09:40.146
Take one more full cycle 
of breath in and out here.

00:09:45.176 --> 00:09:48.976
And then slowly unravel.

00:09:49.556 --> 00:09:51.844
Cool, so good.
Let's walk the knees in.

00:09:51.844 --> 00:09:53.860
Let's get you off those knees.

00:09:53.860 --> 00:09:56.441
We're gonna come through.

00:09:56.441 --> 00:09:58.031
You're gonna bring 
the knees together.

00:09:58.031 --> 00:10:01.468
You're gonna cross 
your ankles behind you.

00:10:01.468 --> 00:10:05.878
We're gonna come through all the
way to a nice comfortable seat.

00:10:05.878 --> 00:10:08.208
You're going to drag 
your hands behind you

00:10:08.208 --> 00:10:09.375
here when you get settled.

00:10:09.375 --> 00:10:13.213
Drag your hands behind you and
then with the fingertips lifted

00:10:13.213 --> 00:10:17.684
or palms on the earth so this is
just gonna depend on truly the

00:10:17.684 --> 00:10:21.006
anatomy of your arms and then
the tightness of your shoulders.

00:10:21.006 --> 00:10:23.022
So no worries either way.

00:10:23.022 --> 00:10:25.591
Fingertips lifted or grounded.

00:10:25.591 --> 00:10:27.460
You're going to draw the 
shoulder blades together.

00:10:27.460 --> 00:10:30.430
Get the legs really, 
really, really heavy.

00:10:30.430 --> 00:10:34.767
Inhale in, slowly 
begin to lift the chest.

00:10:34.767 --> 00:10:38.171
Exhale, send the 
chin up and throat back.

00:10:41.141 --> 00:10:43.476
So, there's integrity here.

00:10:43.476 --> 00:10:46.246
So we've gone and lifted 
the hips in other sessions.

00:10:46.246 --> 00:10:48.114
There's integrity here kind of

00:10:48.114 --> 00:10:50.550
keeping the 
hips nice and steady.

00:10:50.550 --> 00:10:53.653
Drawing the 
shoulder blades together.

00:10:53.653 --> 00:10:58.992
And then use your breath to feel
deeper stretch throughout the

00:10:58.992 --> 00:11:01.581
chest line and the neck.

00:11:03.741 --> 00:11:06.391
Chin up, throat back.

00:11:09.402 --> 00:11:12.843
Gorgeous. Then we'll take one 
more cycle of breath here.

00:11:12.843 --> 00:11:17.410
Let it be a nice big inhale.

00:11:17.410 --> 00:11:18.818
Nice big exhale.

00:11:20.687 --> 00:11:22.248
And then slowly peel up,

00:11:22.248 --> 00:11:24.651
stretch through the 
hand while you're at it.

00:11:24.651 --> 00:11:25.418
Come all the way up.

00:11:25.418 --> 00:11:27.086
You're going to 
send your fingertips out,

00:11:27.086 --> 00:11:30.523
Texas T, left to right.

00:11:30.523 --> 00:11:31.891
And then on an 
exhale we're gonna

00:11:31.891 --> 00:11:33.993
cross the right 
arm over the left.

00:11:33.993 --> 00:11:37.664
Take your left 
hand to your right arm.

00:11:37.664 --> 00:11:40.191
You're just going gonna use it
to kind of gently massage it all

00:11:40.191 --> 00:11:44.003
the way over towards 
left side of your mat.

00:11:44.003 --> 00:11:46.708
Fabulous, again, take 
it to the right shoulder.

00:11:50.460 --> 00:11:53.479
And maybe one more time.

00:11:53.479 --> 00:11:56.249
So the catch here is sitting
up nice and tall and lifting

00:11:56.249 --> 00:11:59.652
through not just the front or
the back body and the side but

00:11:59.652 --> 00:12:00.987
all four sides evenly.

00:12:00.987 --> 00:12:05.043
You want to keep this kind of
column of your spine lifted.

00:12:07.060 --> 00:12:09.195
And then you can work 
to actively drop your right

00:12:09.195 --> 00:12:11.317
shoulder down 
here as you breathe.

00:12:12.222 --> 00:12:15.935
And if you're noticing any
stress or tension in the neck,

00:12:15.935 --> 00:12:19.283
just anytime you 
notice that, respond.

00:12:24.243 --> 00:12:26.145
Awesome, slowly bring it back.

00:12:26.145 --> 00:12:28.304
You can check it 
out here if you need to.

00:12:28.304 --> 00:12:30.350
And then we'll send the 
fingertips left to right

00:12:30.350 --> 00:12:33.052
once again, Texas T.

00:12:33.052 --> 00:12:35.321
Alright, cross the 
left arm this time over.

00:12:35.321 --> 00:12:37.657
Take your right hand 
to your left arm just

00:12:37.657 --> 00:12:40.259
gently guide it over.

00:12:40.259 --> 00:12:43.663
Creating length in 
the left upper back body.

00:12:45.185 --> 00:12:47.215
Couple times here.

00:12:48.368 --> 00:12:50.189
Let's do three times.

00:12:56.339 --> 00:12:59.017
Navel is drawing 
in and up just a bit.

00:13:00.847 --> 00:13:02.281
Spine's nice and tall.

00:13:02.281 --> 00:13:05.118
Then you can just find a place
here that feels really good as

00:13:05.118 --> 00:13:07.954
you work to again make 
sure you're not creating extra

00:13:07.954 --> 00:13:09.322
tension in the 
neck and shoulders,

00:13:09.322 --> 00:13:12.091
the jaw and then 
work to actively bring

00:13:12.091 --> 00:13:15.161
this left shoulder down.

00:13:15.161 --> 00:13:16.996
So there's a lot going on here.

00:13:16.996 --> 00:13:18.998
More than meets the eye.

00:13:27.407 --> 00:13:29.175
Okie doke, release that.

00:13:29.175 --> 00:13:31.744
Shake it off.
Shake it out.

00:13:31.744 --> 00:13:34.714
And we're gonna come 
through all fours now and

00:13:34.714 --> 00:13:37.116
to a Downward Facing Dog.

00:13:37.116 --> 00:13:40.066
Just like Benji but different.

00:13:41.220 --> 00:13:43.056
So take your time 
getting there, oh,

00:13:43.056 --> 00:13:47.026
today, take a wider 
stance in your hands for

00:13:47.026 --> 00:13:48.461
your Downward Dog.

00:13:48.461 --> 00:13:51.130
Really root down through
your index finger and thumb and

00:13:51.130 --> 00:13:53.866
really get towards the outer
edges of your mat versus

00:13:53.866 --> 00:13:55.334
kind of being narrow.

00:13:55.334 --> 00:13:57.470
Give yourself a nice 
wide stance in the hands

00:13:57.470 --> 00:13:58.538
and then work from there.

00:13:58.538 --> 00:14:00.606
As always working 
from the ground up.

00:14:00.606 --> 00:14:03.640
Upper arm bones rotate out and
when you're ready we'll send the

00:14:03.640 --> 00:14:05.775
hips up high and back.

00:14:07.736 --> 00:14:11.517
So definitely taking time to
bend the knees today so you can

00:14:11.517 --> 00:14:16.182
get your heart 
melting towards the thighs.

00:14:18.024 --> 00:14:23.029
Creating that space that we
all agreed we wanted today.

00:14:25.398 --> 00:14:26.532
Peddle it out.

00:14:26.532 --> 00:14:28.534
Keep the hands rooted.

00:14:33.773 --> 00:14:36.542
Cool and then from 
here Downward Dog.

00:14:36.542 --> 00:14:37.543
Find stillness.

00:14:37.543 --> 00:14:40.913
We're gonna take a deep breath
in together here in stillness.

00:14:40.913 --> 00:14:42.915
Here we go, big inhale in.

00:14:44.684 --> 00:14:47.120
And on your exhale, go ahead and
breathe out through your mouth.

00:14:49.994 --> 00:14:51.403
Inhale, fill up.

00:14:52.925 --> 00:14:54.927
Exhale, bend your knees
breathe out through your mouth,

00:14:54.927 --> 00:14:57.129
melt your heart 
towards your toes.

00:14:58.431 --> 00:14:59.565
One more just like that.

00:14:59.565 --> 00:15:01.766
Do it in your own time.
Listen to your breath.

00:15:07.340 --> 00:15:10.476
Excellent, from there nice and
steady you're going to walk just

00:15:10.476 --> 00:15:12.278
to the center of your mat.

00:15:12.278 --> 00:15:16.949
Bend your knees, tuck your chin
and slowly roll up to standing.

00:15:21.705 --> 00:15:24.741
And as you find a nice engaged

00:15:24.741 --> 00:15:27.527
Mountain Pose here go ahead and

00:15:27.527 --> 00:15:30.463
reach behind, lift your heart
up and you're going to interlace

00:15:30.463 --> 00:15:32.865
the fingertips behind your tail.

00:15:32.865 --> 00:15:36.469
So notice which thumb is on top
here and you're going to slowly,

00:15:36.469 --> 00:15:39.872
slowly work to activate the
upper back body and drop the

00:15:39.872 --> 00:15:42.408
chin just a little bit to 
lengthen through the neck.

00:15:42.408 --> 00:15:44.243
So this is the first option.

00:15:44.243 --> 00:15:49.982
If you have a couch or a chair
or a wall nearby you could also

00:15:49.982 --> 00:15:54.821
look around and get creative or
you can save this for later and

00:15:54.821 --> 00:15:57.423
you can also use the wall
here and we'll do both sides.

00:15:57.423 --> 00:16:00.326
So if you're if you don't
have any piece of furniture,

00:16:00.326 --> 00:16:03.429
architecture to play 
with go ahead and work here.

00:16:03.429 --> 00:16:05.871
In time working to 
bring your palms together.

00:16:05.871 --> 00:16:06.999
If you do have 
something you want to

00:16:06.999 --> 00:16:09.502
get creative with and play

00:16:09.502 --> 00:16:11.237
I'm going to walk 
over to the wall here

00:16:11.237 --> 00:16:13.639
and start with my right side.

00:16:13.639 --> 00:16:17.059
Finding that same 
active Mountain Pose.

00:16:17.059 --> 00:16:21.681
So I'm lifting up through the
chest the heart and grounding

00:16:21.681 --> 00:16:23.382
through the legs and 
then I'm going to use,

00:16:23.382 --> 00:16:27.286
of course, the wall or my piece
of furniture to press into to

00:16:27.286 --> 00:16:30.923
drop my shoulder blade into
socket and down and then find,

00:16:30.923 --> 00:16:34.994
of course, this generous opening
in the chest and my right pec.

00:16:36.435 --> 00:16:38.105
Breathing deep.

00:16:48.808 --> 00:16:50.255
Awesome.

00:16:50.255 --> 00:16:53.779
And then if you are working on
the right side with architecture

00:16:53.779 --> 00:16:56.249
or furniture you can 
go ahead and release that.

00:16:56.249 --> 00:16:57.817
And if you're here, interlace,

00:16:57.817 --> 00:17:01.254
you can go ahead 
and release that.

00:17:01.254 --> 00:17:06.589
Now if you're working 
sans architecture or prop

00:17:06.589 --> 00:17:11.196
you're gonna interlace and just
bring the opposite thumb now in.

00:17:13.073 --> 00:17:16.301
And then I'm going to take my
left hand now to the wall and

00:17:16.301 --> 00:17:18.797
you can play as well.

00:17:18.797 --> 00:17:21.073
And then just 
bring the yoga into it.

00:17:21.073 --> 00:17:23.280
Don't forget your breath.
Don't forget your Mountain Pose.

00:17:23.280 --> 00:17:25.377
Engage your feet.

00:17:26.311 --> 00:17:29.916
So nice and active. Right?

00:17:31.782 --> 00:17:36.255
And then when 
you find a good spot, enjoy.

00:17:37.620 --> 00:17:39.277
Stay curious.

00:17:42.595 --> 00:17:45.331
Dropping the shoulder 
blades down and in.

00:17:45.331 --> 00:17:48.267
Feeling the heart lift.

00:17:48.267 --> 00:17:51.103
Allowing the breath to 
really motivate the work here.

00:17:51.103 --> 00:17:53.372
Whatever is going 
on in your body today.

00:17:55.985 --> 00:17:59.345
Nice awareness of the neck,
maybe tucking the chin,

00:17:59.345 --> 00:18:01.584
whenever you need.

00:18:05.952 --> 00:18:06.786
Beautiful.

00:18:06.786 --> 00:18:09.188
And then wherever you are,
take a deep breath in.

00:18:09.188 --> 00:18:13.459
Use your exhale to 
gently cue your release and

00:18:13.459 --> 00:18:15.094
then shake it 
out if you need to.

00:18:15.094 --> 00:18:17.686
And we're gonna come to a

00:18:17.686 --> 00:18:21.711
wide legged stance on your mat.

00:18:23.436 --> 00:18:26.906
Okay, toes are gonna 
point in just slightly.

00:18:26.906 --> 00:18:29.742
We're gonna find this 
upward current of energy

00:18:29.742 --> 00:18:31.310
through the front body.

00:18:31.310 --> 00:18:34.580
Downward current of 
energy through the back body.

00:18:34.580 --> 00:18:36.716
So this is our last 
little ditty of the practice

00:18:36.716 --> 00:18:38.651
so really just drop in.

00:18:38.651 --> 00:18:41.320
Again, put your To-Do list on
hold and let's make the most of

00:18:41.320 --> 00:18:44.590
this just kind of making sure
that we're taking advantage of

00:18:44.590 --> 00:18:47.306
this awesome time that 
you've set out for yourself.

00:18:47.306 --> 00:18:50.496
You're going to take your left
arm underneath your right here,

00:18:50.496 --> 00:18:52.465
palms can come together or not.

00:18:52.465 --> 00:18:55.431
Maybe you just hook pinky to
thumb or maybe you keep it at a

00:18:55.431 --> 00:18:57.503
nice karate chop here.

00:18:59.186 --> 00:19:01.178
Inhale, lift your elbows up.

00:19:01.178 --> 00:19:02.441
This is important 
you want to find

00:19:02.441 --> 00:19:04.276
the lift, lift, lift.

00:19:04.276 --> 00:19:07.646
Exhale, slight bend in the
elbows connection to your core

00:19:07.646 --> 00:19:11.169
as you round through this 
spine and slowly take it down

00:19:11.169 --> 00:19:14.165
into a standing 
Wide-Legged Forward Fold.

00:19:16.188 --> 00:19:17.823
Big move here.

00:19:17.823 --> 00:19:19.125
Ground through the feet.

00:19:19.125 --> 00:19:20.860
Soft bend in the knees.

00:19:20.860 --> 00:19:25.464
As you slowly come up, make sure
you're not bringing any

00:19:25.464 --> 00:19:26.499
pressure in the low back.

00:19:26.499 --> 00:19:29.635
So gotta keep 
that core turned on.

00:19:29.635 --> 00:19:31.570
Inhale to lift the elbows up.

00:19:31.570 --> 00:19:33.139
Exhale, hug the low ribs in.

00:19:33.139 --> 00:19:37.610
This time maybe 
taking more of a flat back.

00:19:37.610 --> 00:19:39.145
Taking it all the way down.

00:19:42.394 --> 00:19:45.384
And then strong foundation 
here, root to rise here,

00:19:45.384 --> 00:19:47.115
as you lift all the way up.

00:19:47.115 --> 00:19:49.188
Alright, now you're going 
to do one more on your own

00:19:49.188 --> 00:19:50.189
moving with your breath.

00:19:50.189 --> 00:19:52.191
Try to move nice and slow.

00:19:56.429 --> 00:20:00.293
Lots of love for 
the upper back here.

00:20:03.502 --> 00:20:06.705
Strong legs ground 
you as you rise up.

00:20:07.495 --> 00:20:09.975
Great, to release go ahead and

00:20:09.975 --> 00:20:12.144
send your 
fingertips up left to right.

00:20:12.144 --> 00:20:14.089
You're going to 
create a big X.

00:20:14.089 --> 00:20:17.416
We call a Star Pose 
with the kiddies.

00:20:17.416 --> 00:20:21.053
Inhale in and then exhale to
release and you're gonna go

00:20:21.053 --> 00:20:22.121
right into the other side.

00:20:22.121 --> 00:20:24.957
So right arm comes 
underneath the left this time.

00:20:24.957 --> 00:20:28.627
Find your bind or 
your grip or no bind.

00:20:28.627 --> 00:20:30.496
No bind and then here we go.

00:20:30.496 --> 00:20:31.864
Inhale, long belly.

00:20:31.864 --> 00:20:35.000
You gotta get your energy
right so find that lift to the

00:20:35.000 --> 00:20:36.969
front, that grounding through
the back so you can have your

00:20:36.969 --> 00:20:40.639
support system as 
you lift the elbows up.

00:20:40.639 --> 00:20:42.844
So legs are engaged.
Soft bend in the knees.

00:20:42.844 --> 00:20:47.513
Feet are firmly planted all four
corners as I take it down now.

00:20:47.513 --> 00:20:49.515
Breathing.

00:20:51.117 --> 00:20:53.119
Slow and steady.

00:20:55.654 --> 00:20:59.158
Excellent, and then root to
rise here feeling that opening.

00:20:59.840 --> 00:21:01.097
Woo.

00:21:04.130 --> 00:21:07.133
Inhale to lift the elbows up.

00:21:07.133 --> 00:21:10.603
Feel that stretch all around the
shoulder girdle and then exhale

00:21:10.603 --> 00:21:13.272
slow and with control so you
can really feel the sensation in

00:21:13.272 --> 00:21:14.876
your upper back body.

00:21:19.408 --> 00:21:23.782
Great, strong legs, 
strong core lifts you up.

00:21:23.782 --> 00:21:25.747
One more time.
Take it away.

00:21:25.751 --> 00:21:27.520
Moving to the 
sound of your own breath.

00:21:40.741 --> 00:21:42.268
Then next time don't rush.

00:21:42.268 --> 00:21:43.636
I'm just getting 
in case you're there,

00:21:43.636 --> 00:21:46.605
the next time 
your elbows are lifted,

00:21:46.605 --> 00:21:49.010
you're going to release.

00:21:49.010 --> 00:21:51.277
Rebirth!

00:21:51.277 --> 00:21:53.119
Take the fingertips out,
Star Pose.

00:21:53.119 --> 00:21:54.509
If you're feeling brave you can

00:21:54.509 --> 00:21:57.448
hop the feet 
together here playfully

00:21:57.449 --> 00:22:01.954
or nice and slow 
we'll heel-toe, heel-toe.

00:22:01.954 --> 00:22:03.389
Fancy yoga term.

00:22:03.389 --> 00:22:06.315
Walk the feet 
together all the way

00:22:06.315 --> 00:22:10.062
and zip up tight 
through thy legs.

00:22:10.062 --> 00:22:13.332
Lift thine heart 
up towards the sky

00:22:13.332 --> 00:22:15.234
and relax your shoulders down.

00:22:17.066 --> 00:22:17.995
Cool.

00:22:19.271 --> 00:22:21.607
Take a second here to 
just notice how you feel.

00:22:24.876 --> 00:22:27.112
And as you sink back a 
little into your heels,

00:22:27.112 --> 00:22:30.816
just kind of ground into a
moment of gratitude for you.

00:22:30.816 --> 00:22:33.953
Yes, you for taking this time
for yourself to listen to your

00:22:33.953 --> 00:22:36.889
body and tend 
to that good space.

00:22:38.891 --> 00:22:39.959
Love you so much.

00:22:39.959 --> 00:22:41.860
Let us know how your 
experience went in the

00:22:41.860 --> 00:22:43.796
comment section down below.

00:22:43.796 --> 00:22:46.365
Benji'd love to 
hear from you as well.

00:22:46.365 --> 00:22:49.134
And if you know anyone who 
might benefit from this video,

00:22:49.134 --> 00:22:50.569
please share it with them.

00:22:50.569 --> 00:22:52.504
Subscribe to the Yoga 
With Adriene YouTube channel

00:22:52.504 --> 00:22:53.305
if you haven't already.

00:22:53.305 --> 00:22:56.508
It's the best way 
to support free yoga

00:22:56.508 --> 00:22:58.711
and our beautiful community.

00:22:58.711 --> 00:23:01.672
Okay, take good care.
I'll see you next time.

00:23:01.672 --> 00:23:03.533
Namaste.

00:23:03.533 --> 00:23:06.413
(bright music)