WEBVTT

00:00:00.467 --> 00:00:02.669
- Hello everyone. 
Welcome to Yoga With Adriene.

00:00:02.669 --> 00:00:04.324
I'm Adriene, this is Benji

00:00:04.324 --> 00:00:07.908
and today we 
have office break yoga.

00:00:07.908 --> 00:00:09.877
So you asked for it. 
This is a huge request.

00:00:09.877 --> 00:00:13.614
This is a quick little ditty
that you can do on a break in

00:00:13.614 --> 00:00:16.683
your place of work or even just
at home when you don't feel like

00:00:16.683 --> 00:00:18.886
you have quite enough time to

00:00:18.886 --> 00:00:20.554
change your outfit 
and roll out the mat.

00:00:20.554 --> 00:00:22.689
You don't need a yoga mat and
you don't need stretchy pants

00:00:22.689 --> 00:00:26.159
for today's practice 
so let's get started.

00:00:26.159 --> 00:00:29.501
(bright music)

00:00:39.072 --> 00:00:40.874
Okey doke, let's begin standing.

00:00:40.874 --> 00:00:43.744
If you aren't able to kick off
your shoes and socks or just

00:00:43.744 --> 00:00:46.914
your shoes then I'm gonna go
ahead and support that but if

00:00:46.914 --> 00:00:48.849
you can't don't worry about it.

00:00:48.849 --> 00:00:53.870
You can still do this 
practice in your footwear.

00:00:53.870 --> 00:00:57.491
Alright, this practice is all
standing so if you're working at

00:00:57.491 --> 00:01:02.532
a desk right now, you can check
out the yoga at your desk video.

00:01:02.532 --> 00:01:04.765
I made it several 
years ago and it's super fun.

00:01:04.765 --> 00:01:09.536
It has music and no talking,
just subtitles so if you like

00:01:09.536 --> 00:01:13.807
this video or you want to check
out more give that one a try.

00:01:13.807 --> 00:01:17.244
I'll link it in the description
down below but for now let's

00:01:17.244 --> 00:01:20.047
bring the feet a little bit
wider than hip width apart.

00:01:20.047 --> 00:01:23.050
If you're wearing an outfit
today that doesn't really allow

00:01:23.050 --> 00:01:26.119
you to get much space you can 
do this with the feet together

00:01:26.119 --> 00:01:28.555
or feet hip width apart.

00:01:28.555 --> 00:01:31.825
Otherwise, take up just a little
bit of space and let's bring the

00:01:31.825 --> 00:01:35.562
hands together at the heart
because you don't need a

00:01:35.562 --> 00:01:39.565
90 minute sweat 
session to practice yoga.

00:01:40.567 --> 00:01:43.564
Yoga is about

00:01:43.564 --> 00:01:47.193
carving out 
any amount of time

00:01:48.738 --> 00:01:51.017
for yourself to unite

00:01:52.495 --> 00:01:54.926
the mind and 
the body with the breath.

00:01:56.984 --> 00:02:00.420
So I always say a little goes
a long way and especially if

00:02:00.420 --> 00:02:04.491
you're backing it up 
with nice conscious breaths.

00:02:04.491 --> 00:02:07.094
So let's take a 
deep breath in together.

00:02:07.094 --> 00:02:09.231
Stand up nice and tall.

00:02:10.275 --> 00:02:13.012
And as you exhale just 
relax your shoulders down.

00:02:14.835 --> 00:02:15.802
And one more just like that.

00:02:15.802 --> 00:02:17.738
Big inhale, 
ground through your feet,

00:02:17.738 --> 00:02:19.052
stand up nice and tall.

00:02:20.509 --> 00:02:23.392
And exhale, 
relax the shoulders down.

00:02:24.478 --> 00:02:27.441
Beautiful, release the 
fingertips down and nice and

00:02:27.441 --> 00:02:30.751
easy we're gonna take 
the gaze up towards the sky.

00:02:30.751 --> 00:02:35.022
Lift the chin and then exhale,
drop the chin to the chest.

00:02:35.022 --> 00:02:37.257
Inhale, look up.

00:02:37.257 --> 00:02:39.226
Exhale, chin to chest.

00:02:39.226 --> 00:02:41.928
One more time, inhale, look up.

00:02:41.928 --> 00:02:43.096
Exhale, chin to chest.

00:02:43.096 --> 00:02:45.065
Beautiful, align 
your head over your heart,

00:02:45.065 --> 00:02:46.066
your heart over your pelvis.

00:02:46.066 --> 00:02:48.869
You're gonna interlace 
the fingertips behind you.

00:02:48.869 --> 00:02:51.838
Now don't worry about getting
the palms together unless that

00:02:51.838 --> 00:02:52.739
feels really good today.

00:02:52.739 --> 00:02:55.609
You can keep the 
wrists nice and square,

00:02:55.609 --> 00:02:58.706
wrists nice and square which
would be really great for the

00:02:58.706 --> 00:03:00.781
wrists and the forearms 
and the hands particularly

00:03:00.781 --> 00:03:02.783
if you use your hands at work.

00:03:04.251 --> 00:03:05.919
Alright, start to 
open up through the chest.

00:03:05.919 --> 00:03:07.020
Lift the heart.

00:03:07.020 --> 00:03:09.322
Kind of come out 
of our shells, right?

00:03:09.322 --> 00:03:10.691
Whether you do 
this at work or not,

00:03:10.691 --> 00:03:14.761
we all tend to live in cultures
in which we spend a lot of time

00:03:14.761 --> 00:03:18.698
with the shoulders rounding
forward so let's counteract that

00:03:18.698 --> 00:03:21.001
today by, again, 
squaring the wrists,

00:03:21.001 --> 00:03:22.169
lifting the chest.

00:03:22.169 --> 00:03:24.071
Take a deep breath in.

00:03:24.071 --> 00:03:25.105
Stand up nice and tall.

00:03:25.105 --> 00:03:27.007
A little power pose here.

00:03:27.007 --> 00:03:30.010
And then very slowly you're
gonna draw a line with your

00:03:30.010 --> 00:03:32.012
nose past your right shoulder.

00:03:34.214 --> 00:03:37.722
Work to find a beautiful stretch
in the left side of your neck.

00:03:38.618 --> 00:03:41.655
Ground through the heels.

00:03:41.655 --> 00:03:42.989
Great, then bring 
it back to center

00:03:42.989 --> 00:03:44.758
and just take it 
to the other side.

00:03:44.758 --> 00:03:46.593
Feeling beautiful big stretch

00:03:46.593 --> 00:03:48.595
through the right 
side of the neck.

00:03:54.568 --> 00:03:57.126
Awesome, from here 
come back to center.

00:03:57.126 --> 00:03:58.939
You're gonna 
turn the left toes in,

00:03:58.939 --> 00:04:03.250
turn the right toes out and 
if you have the ability to

00:04:03.250 --> 00:04:04.744
just take a slightly wider stance,

00:04:04.744 --> 00:04:07.359
you'll inch your foot
forward just a bit.

00:04:08.215 --> 00:04:11.818
Alright, pull the right hip
crease in towards your center.

00:04:11.818 --> 00:04:14.421
So just really finding 
that connection to the earth.

00:04:14.421 --> 00:04:16.123
Pulling right hip crease back.

00:04:16.123 --> 00:04:18.551
And then a little 
modified Pyramid Pose here.

00:04:18.551 --> 00:04:21.761
So you're gonna send your 
hips back, look forward.

00:04:21.761 --> 00:04:25.165
You don't have to go into the
full gesture here but it's gonna

00:04:25.165 --> 00:04:26.533
be really good for your back.

00:04:26.533 --> 00:04:30.327
and it's gonna feel really good 
in the back of your leg here

00:04:30.327 --> 00:04:34.374
the further you lean 
your heart forward.

00:04:34.374 --> 00:04:36.649
We're working on stability.
We're opening the chest.

00:04:36.649 --> 00:04:38.845
We're drawing the 
shoulder blades together.

00:04:38.845 --> 00:04:41.414
Back foot is firmly grounded.

00:04:41.414 --> 00:04:43.984
Improving posture one 
breath at a time here

00:04:43.984 --> 00:04:46.342
as you hug the low ribs in.

00:04:46.342 --> 00:04:48.922
Yes, and then 
slowly come back to center.

00:04:48.922 --> 00:04:51.057
Try to keep your 
fingertips interlaced.

00:04:51.057 --> 00:04:53.560
You're gonna turn 
the right toes in.

00:04:53.560 --> 00:04:55.284
Turn the left toes out.

00:04:55.284 --> 00:04:58.231
And then again just a gentle
awareness of the left hip crease

00:04:58.231 --> 00:05:01.768
kind of pulling up and in and
then we'll inhale to reinforce

00:05:01.768 --> 00:05:03.537
this opening in the chest.

00:05:03.537 --> 00:05:05.772
And then exhale, 
I like the image of kind of

00:05:05.772 --> 00:05:06.973
looking in a pond here.

00:05:06.973 --> 00:05:10.277
So don't worry about creating
this huge yoga pose, the shape.

00:05:10.277 --> 00:05:14.192
(laughs) Thank you, Benji.

00:05:15.015 --> 00:05:17.459
Keep the spine nice and long.
You're hugging the low ribs in.

00:05:17.459 --> 00:05:18.251
This is challenging.

00:05:18.251 --> 00:05:21.054
We're here for three, two 
and on the one come on up.

00:05:21.054 --> 00:05:25.058
Alright, bring the toes to point
forward again and here we go,

00:05:25.058 --> 00:05:26.193
release the arms.

00:05:26.193 --> 00:05:31.231
Ah, feel that awareness and that
sensation in the hands and then

00:05:31.231 --> 00:05:34.568
let's celebrate the fact that
we're alive and able to sneak in

00:05:34.568 --> 00:05:39.339
this little yoga break with one
of my favorite little gestures

00:05:39.339 --> 00:05:42.375
called Knocking 
on Heaven's Door.

00:05:42.375 --> 00:05:43.810
You can call it 
whatever you want.

00:05:43.810 --> 00:05:49.000
It's a great little dance to get 
the blood flowing again and

00:05:49.003 --> 00:05:51.651
to get some energy 
back in your body.

00:05:51.651 --> 00:05:54.654
It can help you if you're
feeling like your head's gonna

00:05:54.654 --> 00:05:59.326
burst from workload or 
boredom or frustration.

00:05:59.326 --> 00:06:00.961
Just movin' it around.

00:06:03.595 --> 00:06:05.432
And if you've never done 
this before in you're like,

00:06:05.432 --> 00:06:07.067
"What the heck am I doing?"

00:06:07.067 --> 00:06:09.436
Just try to let 
loose a little bit here.

00:06:09.436 --> 00:06:13.640
Smile, you can definitely
use a little sense of humor.

00:06:13.640 --> 00:06:14.574
Keep it going here.

00:06:14.574 --> 00:06:18.078
You might start to pick up the
speed and my only real loving

00:06:18.078 --> 00:06:22.949
note is to keep the knees
bent so that you don't end up

00:06:22.949 --> 00:06:25.585
bringing any fussiness 
into your knee joint.

00:06:25.585 --> 00:06:27.673
Alright, keep it going.
Here we go.

00:06:27.673 --> 00:06:29.731
For three, two.

00:06:29.731 --> 00:06:32.687
On the one come back 
to your Mountain Pose.

00:06:32.687 --> 00:06:36.310
Again, feet still a little bit
wider than hip width apart

00:06:36.310 --> 00:06:38.594
if that's where you started.

00:06:38.594 --> 00:06:40.941
When you're ready we're
gonna spread the fingertips and

00:06:40.945 --> 00:06:43.433
inhale, reach for the sky.

00:06:43.433 --> 00:06:46.409
Exhale, float 
the fingertips down.

00:06:46.409 --> 00:06:49.123
Inhale, reach for the sky.

00:06:49.123 --> 00:06:51.493
Exhale, float it down.

00:06:51.493 --> 00:06:53.523
Inhale, reach for the sky.

00:06:53.523 --> 00:06:56.245
This time palms come 
together up and overhead.

00:06:56.245 --> 00:06:57.951
And then you're gonna 
interlace the fingertips,

00:06:57.951 --> 00:07:00.186
keep the index 
finger pointed forward.

00:07:00.186 --> 00:07:02.455
We call the steeple grip.

00:07:02.455 --> 00:07:05.992
Think of this upward current of
energy really whooshing up your

00:07:05.992 --> 00:07:09.462
front body here and then
ground through your back body.

00:07:09.462 --> 00:07:11.064
Keep the feet 
exactly where they are.

00:07:11.064 --> 00:07:15.335
Inhale in and exhale slowly lean
towards one side, any side.

00:07:17.001 --> 00:07:18.471
Great, then come back.

00:07:18.471 --> 00:07:22.262
Inhale in, exhale, slowly 
lean to the opposite side.

00:07:24.511 --> 00:07:26.313
Good, beautiful, 
come back to center.

00:07:26.313 --> 00:07:28.715
We're gonna release, 
bend the elbows here.

00:07:28.715 --> 00:07:31.985
They're gonna come to 
like a cactus arms or,

00:07:31.985 --> 00:07:36.032
I'm in Texas, we call 'em 
football goal post arms but

00:07:36.032 --> 00:07:37.503
let's do cactus today.

00:07:37.503 --> 00:07:39.125
And from here you're 
gonna bring the backs

00:07:39.125 --> 00:07:40.327
of the hands all the way back.

00:07:40.327 --> 00:07:42.329
Don't go too crazy here.

00:07:42.329 --> 00:07:45.799
Just enough to where you feel a
nice stretch in the front body,

00:07:45.799 --> 00:07:47.867
breathing deep.

00:07:47.867 --> 00:07:50.070
Inhale in, exhale, close it.

00:07:50.070 --> 00:07:51.705
Palms kiss together.

00:07:51.705 --> 00:07:54.172
Inhale to open.

00:07:54.172 --> 00:07:56.045
Exhale to close.

00:07:56.045 --> 00:07:57.694
Feet stay grounded.
Inhale to open.

00:07:59.279 --> 00:08:01.581
Exhale to close.

00:08:01.581 --> 00:08:05.408
One more, inhale to 
open and exhale to close.

00:08:05.408 --> 00:08:07.654
Beautiful, release 
the fingertips down.

00:08:07.654 --> 00:08:10.890
Take a deep, deep breath in.

00:08:10.890 --> 00:08:13.827
And a long cleansing breath out.

00:08:13.827 --> 00:08:16.196
Gorgeous, we're gonna draw
little circles now with the nose

00:08:16.196 --> 00:08:18.998
one way and then the other.

00:08:22.044 --> 00:08:24.471
And then allow that little
circle to get bigger and

00:08:24.471 --> 00:08:26.473
bigger and bigger.

00:08:30.143 --> 00:08:32.145
And then reverse your circle.

00:08:35.148 --> 00:08:37.150
Oh yeah.

00:08:38.885 --> 00:08:42.054
If you don't have time for a
yoga break necessarily a little

00:08:42.054 --> 00:08:46.259
bit of neck hygiene every day,
daily neck and should hygiene

00:08:47.391 --> 00:08:48.234
goes a long way.

00:08:48.234 --> 00:08:51.264
Okay, from here we're all
gonna bring the feet together,

00:08:51.264 --> 00:08:52.678
really together.

00:08:55.822 --> 00:08:58.938
And we're gonna return 
back to those cactus arms.

00:08:58.938 --> 00:09:00.940
Take a deep breath in.

00:09:00.940 --> 00:09:03.743
And as you exhale, you're gonna
bring the right arm underneath

00:09:03.743 --> 00:09:05.779
the left for Eagle Arms.

00:09:05.779 --> 00:09:09.950
So you can just come 
to kind of a karate (chuckles)

00:09:09.950 --> 00:09:12.048
little karate chop move here

00:09:12.048 --> 00:09:15.055
or maybe the 
palm wraps around.

00:09:15.055 --> 00:09:17.891
Don't worry too much 
about what's happening here.

00:09:17.891 --> 00:09:20.727
More so we want to lift the
chest and feel this broadening

00:09:20.727 --> 00:09:22.729
through the upper back body.

00:09:23.930 --> 00:09:25.732
Then maybe we just 
work the front body,

00:09:25.732 --> 00:09:29.235
excuse me, the upper body today
or if it's available to you in

00:09:29.235 --> 00:09:31.404
your space and in your 
body or your outfit today,

00:09:31.404 --> 00:09:34.507
your footwear 
you'll bend the knees.

00:09:34.507 --> 00:09:38.478
And maybe, just maybe 
lift the right heel up,

00:09:38.478 --> 00:09:40.680
finding a little balance.

00:09:40.680 --> 00:09:43.249
If you're in a position where
you can go a little further

00:09:43.249 --> 00:09:46.453
today, we'll lift the right 
knee up, cross it over.

00:09:47.524 --> 00:09:50.290
Imagine you're 
sitting now in the chair,

00:09:50.290 --> 00:09:52.659
imaginary chair so 
get down nice and low.

00:09:52.659 --> 00:09:54.727
And if you can and want 
to wrap that foot around

00:09:54.727 --> 00:09:56.896
for full Eagle Pose, you can.

00:09:56.896 --> 00:09:58.398
Don't worry, do your best.

00:09:58.398 --> 00:10:01.067
Breathing deep, 
working with what you've got.

00:10:01.067 --> 00:10:02.302
Stirring the pot.

00:10:02.302 --> 00:10:06.840
Refocusing your mind on what
matters most and replenishing

00:10:06.840 --> 00:10:10.109
the body because 
you love your body.

00:10:10.109 --> 00:10:12.178
Inhale, lift the elbows high.

00:10:12.178 --> 00:10:14.914
Exhale to unravel everything
come back to Mountain.

00:10:14.914 --> 00:10:17.250
Inhale, squeeze the 
shoulders up to the ears.

00:10:17.250 --> 00:10:20.843
Exhale, to let everything go.
Drop the shoulders down.

00:10:20.843 --> 00:10:22.755
Awesome, back to cactus arms.

00:10:22.755 --> 00:10:25.040
Inhale. Exhale.

00:10:25.040 --> 00:10:28.695
This time elbows come in and
left arm goes under the right.

00:10:28.695 --> 00:10:30.966
Find your 
variation on this side.

00:10:32.224 --> 00:10:36.402
And again you can just work with
feet grounded in Mountain or if

00:10:36.402 --> 00:10:38.938
it's available bend your knees,
send your hips back.

00:10:38.938 --> 00:10:41.241
Connect to your core.

00:10:41.241 --> 00:10:44.043
And then maybe 
lifting the left heel.

00:10:44.043 --> 00:10:47.380
And maybe in time if not today
maybe another day even

00:10:47.380 --> 00:10:51.818
wrapping your left foot around.

00:10:51.818 --> 00:10:54.965
Just check it out.
Hold on to a focal point here.

00:10:55.745 --> 00:10:58.658
This is the most pretzel-y
we'll do so you're doing great.

00:10:58.658 --> 00:11:02.019
Hang with it, breathe deep.

00:11:02.019 --> 00:11:04.063
Try to control your 
breath no matter what

00:11:04.063 --> 00:11:06.065
your body's doing here.

00:11:08.201 --> 00:11:10.570
Great and then wherever 
you are, my darling friend,

00:11:10.570 --> 00:11:13.124
inhale lift your elbows up

00:11:13.124 --> 00:11:16.309
and then exhale to unravel.

00:11:16.309 --> 00:11:19.812
One more time, 
interlace the fingertips behind.

00:11:19.812 --> 00:11:22.582
Feet hip width 
apart or flush together.

00:11:22.582 --> 00:11:25.418
We'll lift the chest to take a
deep breath in and then bend

00:11:25.418 --> 00:11:28.621
your knees a lot as you 
send your heart forward.

00:11:28.621 --> 00:11:32.592
Knuckles, hands reach up and
we come into a Forward Fold.

00:11:35.268 --> 00:11:36.596
Ooh yeah.

00:11:37.671 --> 00:11:39.995
So bend your knees 
as much as you need.

00:11:39.995 --> 00:11:43.336
We're not gonna be here
super long so get into that good

00:11:43.336 --> 00:11:45.905
loving, I love you 
spa-like breath.

00:11:47.718 --> 00:11:52.245
So you might be strapped for
time or in the middle of a

00:11:52.245 --> 00:11:57.250
workday but it's amazing how we
can just bring our awareness to

00:11:57.250 --> 00:12:01.027
our breath and kind 
of change our whole vibe.

00:12:02.555 --> 00:12:04.958
And I know you know this so
thank you for allowing me to

00:12:04.958 --> 00:12:08.481
just remind you 
and myself today.

00:12:08.481 --> 00:12:13.032
Okay, without hitting anything
so try to control this move as

00:12:13.032 --> 00:12:15.201
we release the fingertips down.

00:12:15.201 --> 00:12:18.164
You're gonna grab opposite 
elbow with opposite hand.

00:12:18.164 --> 00:12:21.674
And our last little ditty here
we're gonna rock back and forth.

00:12:21.674 --> 00:12:24.882
Oh yeah! Bringing some 
love to the low back.

00:12:26.342 --> 00:12:28.248
Some more love I should 
say to the low back.

00:12:28.248 --> 00:12:30.128
Bend your knees.

00:12:31.051 --> 00:12:33.686
Alright, one more cycle of
breath here before we roll it up

00:12:33.686 --> 00:12:34.654
so make it a good breath.

00:12:34.654 --> 00:12:36.856
Here we go.
Inhaling in.

00:12:39.459 --> 00:12:42.095
Exhaling out.

00:12:42.095 --> 00:12:44.276
Root to rise here, 
release your hands.

00:12:44.276 --> 00:12:46.532
Slowly roll up to Mountain.

00:12:46.532 --> 00:12:50.583
Go a lot slower than you think.

00:12:50.583 --> 00:12:52.339
Surprise yourself.

00:12:57.977 --> 00:13:01.881
(sighs) Mountain Pose.

00:13:01.881 --> 00:13:03.650
Our last pose for today.

00:13:03.650 --> 00:13:06.719
Take a deep breath in.

00:13:06.719 --> 00:13:09.188
Exhale, if you're feeling
adventurous and you trust the

00:13:09.188 --> 00:13:11.891
people around you, 
(laughs) close your eyes.

00:13:13.556 --> 00:13:16.686
Just kidding, close your 
eyes for just one moment.

00:13:19.399 --> 00:13:22.702
And find just one 
last little moment

00:13:22.702 --> 00:13:25.738
of stillness of inner peace.

00:13:25.738 --> 00:13:29.767
Just kind of reclaiming your

00:13:29.767 --> 00:13:33.845
power to move through your day
with ease and with grace.

00:13:36.851 --> 00:13:40.630
Alright, open the eyes, 
bring the palms together.

00:13:40.633 --> 00:13:43.790
Awesome! I love this.

00:13:43.790 --> 00:13:46.859
Thank you so much for 
sharing your time with me.

00:13:46.859 --> 00:13:48.928
Tell us how it went in the
comment section down below.

00:13:48.928 --> 00:13:50.630
Check out that 
other office yoga,

00:13:50.630 --> 00:13:54.420
yoga at your desk, whenever
you like and I'll see you soon.

00:13:54.420 --> 00:13:55.764
Take good care.

00:13:55.764 --> 00:13:57.506
Namaste.

00:13:58.961 --> 00:14:03.423
(bright music)