Total Body Yoga – Deep Stretch | Yoga With Adriene
Total Body Yoga – Deep Stretch | Yoga With Adriene

– What’s up everyone and
welcome to Yoga With Adriene. I’m Adriene and that’s Benji. And today we have
an awesome deep stretch total body yoga for you
so this is gonna be amazing if you’re wanting to increase
flexibility in your body. This is gonna be
really awesome if you’re wanting to stabilize the joints,
everybody needs that. And this is a really
great time to just really be with your breath,
focus on alignment, and balance out whatever it is you got going on in your life. So hop into something
comfy and let’s get started. (upbeat music) Alright my darling friends,
let’s begin on our backs. Come to lie down. And right away
when you get down there, go ahead and
take a deep breath in. And as you exhale hug
the knees into your chest. And again take a deep
breath in and as you breath in a little deeper a little
more conscious breath here, right from the start think of
your breath in, your inhale, as an expansion and
then think of your exhale as a bit of a contraction,
navel drawing in. So there’s the cycle of breath that we’re gonna play with today for our deep stretch practice. That is inhale expansion and
exhale contraction. I’m joined today by my
assistant, Benji, Guru Benji. Thank you so much
for being here Benji. Alright we’re just
taking a couple of full breaths to settle in, squeeze the
knees up towards your chest. Notice the
quality of air in the room or wherever you’re practicing. And so we’ll work
today with the breath to create a full 360 all encompassing experience, that includes not just the
body, not just the physical, but the mind as well
and also your heart space. So that’s how we get
the most out of this time, the most out of this practice. And then it’s also a very
generous act of self love. So on the surface
we have the stretch but beyond that
there’s just so much more. Take one more big
breath in and then again thinking contraction on
the exhale we’re gonna peel the nose up toward the knees. Now you may get nowhere near
your knees and that’s all good. We’re working to create a
little bit of spaciousness through each
vertebrae of the spine. You’re also feeling a
nice support of the lower back. We’re starting to tap
into the muscles of our core. And you can stay here
squeezing the knees up and in or release the fingertips,
palms faced up, you’re gonna reach
them towards the front. Breathing deep here, make sure
you’re not clenching the face or shoulders, nice and relaxed. Might start to welcome
a little bit of heat here. Take one more deep breath in. And one long breath out. And then slowly release head
and shoulders to the earth. Alright grab your right knee, send your left
leg all the way out. Let it hover
just above the earth. Squeeze your right
knee in towards your chest, and then open it up just a bit up towards your right shoulder. And then again right
knee towards your chest or your figurative heart space, and then over
towards your right shoulder, so you’re just kind of
creating a little compression in the front of
your right hip crease. Great take one
more deep breath in. Exhale to release,
left heel to the earth. Now when you’re in these shapes, we’re not just
hanging out, holding, waiting, but especially today
with our deep stretch we’re using the
breath to move it forward, a little deeper,
allow it to unfold. So think
expansion on the inhale. And a bit of
contraction as you breathe out. Now close your eyes
and go ahead and soften through the toes and the feet. And again big inhalation in. And nice long exhale out. Great one more here,
big breath in. And long breath out. Fabulous now again
activate your left foot, so press into your left heel, and activate your right foot,
press into your right heel. And this time you’re
gonna grab the right hand, or take the right
hand and you’re gonna grab the inner arch
of your right foot. Now if that doesn’t quite, if your hand
doesn’t quite make it there, just grab the inner calf
muscle here, the inner leg, you can just grab here. Creating a little one
legged stirrup posture here, so here kick your
right foot up towards the sky and then anchor
your right shoulder down. If this is way way way
way way too much in the hips, just lift your left
knee and firmly plant your left foot on the ground
for a little more stability. Breathing deep, inhale. And exhale. Opening up through that right
hamstring, big inhalation. And long exhale. One more time big inhale. And long breath out. Awesome now
take that right foot, we’re gonna cross it over
the top of the left thigh. So just crossing over, creating a little
figure four shape here, peek at me if you need to. And then press the
palms down into the earth, connect to your
core and slowly lift the left leg up
high towards the sky. Now left leg does
not have to straighten, but both feet are
nice and active here. Inhale in, exhale lower it down. Inhale. Exhale, navel
draws in, lift it up. Now I’ll sync you up
with the breath, here we go. Inhale to lower. Exhale to lift. Inhale to lower. And exhale to lift, press the
palms into the earth firmly. One more time, inhale to lower. And exhale to lift. Awesome bend the left
knee, thread the needle, right fingertips go in
through the hole, interlace, and we’ll squeeze the legs up
towards the chest, the heart. Keep the feet active here and
now just nice full breaths, you got it. Start to let go
of the day thus far. Anything that you have
coming after this practice or on the agenda, see if you can allow
the mind to be at ease, just give yourself permission
to be really present here, I know it’s tricky and tough
for someone to tell you that. But maybe it’s what you need. Just a little time and space, to stretch and
be with your breath. Alright releasing
left foot to the ground. And slowly taking
it to the other side. So what we’ll do is
we’ll start by lifting the left knee in
towards the chest, squeeze, and send the
right leg out to hover. We start to tap into the muscles
of the abdominal wall here. Breathing deep. So if you’re a
beginner you’ll start to feel a little shake here. If you’ve been on
your mat for a while play with the subtle body, scoop the tail bone up,
draw the navel down, relax the shoulders, play with the natural
curvature of the spine, finding support from within. So there’s always so
much depth to play with here. Breathing deep. And then here we go,
if you haven’t already, start to draw
the left knee towards the left shoulder just a bit. This is a very small move here, and then in towards center. Again we’re creating
just a little massage in the front of
the right hip crease. We’re also challenging
our center of gravity. Gonna feel it in the
abductor here, oh yeah. Back and forth back and
forth with the left knee. And then take one
more deep breath in, bring your left knee
back in towards your center, so hug it in, and then exhale, slowly release the
right heel down to the earth. Alright left hand
comes to the left inner arch. Move nice and slow here, opening up through that hip. So left foot, sole of the
foot now goes towards the sky. You can bring the
right hand to the earth for a little stability
or maybe on the front of the right hip crease. We’re opening up left hamstring
up towards the heavens here. Strong bright energy through
the toes to protect the knee. And then I’m working again to
create a full body experience, not isolate experiences, so see if you can
relax your shoulders, see if you can let your ribcage
just be nice and heavy here, hips nice and heavy. And then reconnect with your
breath, find a new breath. Again if this is too much
you can bend the right knee, bring the sole of the
right foot to the ground for a little stability. And then to
release nice and slow, take the hand away, cross the left ankle over
the top of the right thigh, so you’re opening
now left knee towards the bottom right
corner of your mat. Just take a
second to feel that out. If you’re super tight in
the hips all of this work already has been
maybe a little bit intense, but all the more reason for
you to be here on your mat. And also the
reason that we’re starting nice and low to the
ground so that you’re not having to do a
bunch of weight bearing work here in the beginning. Alright take a deep breath in, press your hands into the earth. You can also grab the
outer edges of the mat if it was a little bit
hard for you last time. And inhale, lift
the legs all the way up. And then exhale
all the way down. Now let’s sync up
with the breath here, so big inhale at the bottom. Use the contraction to
lift back up and we flow. Inhale to lower. Exhale to lift. And eventually you
wanna try to slow this down so that you’re building strength
but just do your best here so inhale to lower. Move in a rhythm that feels
good for you and exhale to lift. Tuck the chin. Try to keep length
from crown to tail here so it’s just an awareness. Hug the lower ribs down and in. Use that
contraction of navel to spine to really lift the legs up
and hug the lower ribs down. If you’re
starting to sweat a little here or shake, awesome, beautiful, welcome that. It’s a sign of being
strong and alive, not weak. And then slowly
we’ll release, beautiful. Bend the right knee, sole of the right
foot comes to the ground, thread the needle, left fingertips are
gonna go through the hole here, hey yo and then
squeeze the lower body up towards the chin, the chest. Breathe, breathe,
close your eyes. And breathe nice
long smooth deep breaths. Maybe find some soft gentle
movement in the head, the neck. And then release,
awesome, nice and slow release, hug both knees into the chest. Inhale in, exhale,
take your lower body, your legs, your knees,
all the way over to the left. Open the arms super wide, and turn to look
past your right hand. Deep breath in. Exhale, navel draws down
to the core of the earth, knees come through center and
take it to the other side. Knees fall to the
right, big stretch here, and turn to look
past your left fingertips, recline twist, inhale in. And exhale back to center, cross the right
ankle over the left, grab the outer
edges of your feet. We’re just gonna
stretch the tops of the feet by pointing the toes here and
lifting the heels up, up, up. Big breath in. We’re also creating nice strong muscles that hug
around the joints, so nice stable joints here,
kick, kick, kick, kick, kick, point the toes, and then release and
switch left ankle on top, grab the outer
edges of the feet, and again point the toes,
lift the heels, and kick the feet
up just a bit here, we’re getting a nice
stretch in the tops of the feet, the ankles, but
also creating stability around the knees, the joints. Deep breath in. And exhale to release, awesome. Bring the feet to the ground, nice and easy turn to one side, and slowly press
your way up to a seat. Alright sit up nice
and tall, legs are crossed, ankles crossed,
going right into it. We’re gonna bring
the left elbow down to the earth here nice and slow. Hi Benji. Benji’s got some
zenned out vibes today. Left elbow to the ground. So you’re gonna feel
this in the right side body, the back body, the hip. If this is too much
then we’ll just lift the hand up here and come here. Once you feel
like you have this, start to bring your
breath into the picture, and allow your right glute, your right booty to get
really, really heavy here. Then notice we’re
just hanging out here and the neck lengthen
through the crown of the head. Then when you’re ready
take the right fingertips behind the right ear and inhale, reach, reach, reach
toward the left side. Big stretch here, inhale in, exhale right hand’s
gonna come right to the front. Beautiful then take it
all the way, thumb back, pinky forward, all the way back,
open through the chest, and then reach
towards the front. Then you keep this movement
going just a couple more times. Right thumb back,
reach to the side. And your fingertips forwards,
and right thumb back. And fingertips forwards. And one more time, this
time try to really revolve, or rotate your heart all
the way up towards the sky, maybe look up towards the sky,
big stretch, big breath. And then exhale to
release everything. Just take a second here, head
over heart, heart over pelvis. Close your eyes and
just evaluate how you feel. Left side of the torso
and right side of the torso. Alright and then
when you’re ready take the right elbow down. This is a great one
to kind of build focus on sensation over your shape. If you’re just in
extended side angle, there’s temptation
to just really get into that posture
and nail the asana. So here we are focusing on
the sensation over the shape. The left sits bone is
gonna wanna come up here. So see if you can
anchor, anchor, anchor, through the
power of your breath, create more space to
get that left glute down. Right shoulders over
the right elbow here. And again if this is too much, if we need to tap into
some deeper fuller breaths, and have more
weeks of regular practice in order to get that elbow
down then let that be the case and lift your right hand to
the earth and take your time. There are so many shapes in yoga and just so many
experiences that I have that I just never
thought I would have. I never thought my body
would have that spaciousness. In fact people
ask me all the time, “Have you always been flexible?” And the answer is no way Jose. So use your breath here,
in fact feel the inhale, feel the skin of your
left lower back stretch. Also really really
good for the body here. Not just your
muscles lengthening, but so great for the kidneys. Make sure that you’re not
dropping your right shoulder, but keeping that
awareness through the crown. And then now after
you’ve taken a solid moment to evaluate,
to notice the sensation and to check in
with your breath, take your left
fingertips and bring them right behind your left ear. It’s more fun this way too. And then reach out to
the right, big stretch, big, big, big stretch. Keep the left glute
heavy so you’re actively anchoring down through the
top of the left thigh bone. And then here we go,
left thumb pulls back, inhale. Exhale, just take
your arm right to center. So you’re reaching right out
in front, and then here we go. Smoothing your left palm on
an imaginary surface here, pull the left thumb back. And find your breath as
you bring it back to center, and now continue
this on your own. So good for the posture. You’re gonna feel so
awesome after this man. Pull the left
thumb back, breath in. And exhale, smoothing
your palm on imaginary surface, reach forward. Alright and then next time
you pull your left thumb back, really pull it back, wrap that
left shoulder blade around, open, revolve,
chest up towards the sky, maybe look up, claw
through your right fingertips, inhale, and exhale, come
back to center nice and slow. Head over heart,
heart over pelvis. Just take a second to evaluate, feel it out, relax your shoulders, lift up through
your chest to your heart. Great inhale in, exhale, make your way to
all fours nice and slow. Tabletop Position. Wrists underneath the shoulders, knees directly
underneath your hip points, press into the tops of the feet, and claw through
the fingertips, strong. Then imagine your front
body really lifting up here to meet your back body. So lift everything
up towards the sky so we’re not
collapsing to the ground but rather defying gravity
and lifting up with awareness all the way to the ceiling. Then keep that awareness as
you inhale drop the belly, and open the chest. Exhale, navel to spine,
crown to the earth. Inhale, drop the belly,
open the chest, move with your breath,
exhale, rounding through. Inhale, open the chest. And exhale round through. Awesome inhale to
Tabletop Position, bring the two big toes together, bring the knees
as wide as the mat, and then send the
hips back nice and slow, reach the fingertips
actively towards the front edge of the mat or in
my case towards Benji. And then inhale and then
exhale melt your heart down. As you melt your heart down, option here to
really lift the palms up and just press
into the fingertips, get a little deeper stretch. And once again listening
to the sound of your breath. Thinking about
expansion as you inhale. And contraction as you exhale. And if that doesn’t
work for you just think about getting bigger and think
full breath on the inhale, and then think about
getting softer on the exhale. So bigger fuller on the inhale. And then softer almost
a surrender on the exhale. Great now walk the
hands off your yoga mat and over to the
left, big stretch. Let the hips remain heavy here. Inhale, and
exhale chin to chest. Beautiful inhale lift the chin, walk it all the way
over towards the right side. Hips nice and heavy here,
inhale, reach, look forward, and exhale, draw
your chin to your chest. Awesome, slowly release,
come back to center, press into the tops of the feet
to come all the way back up. Walk the knees underneath
the hips and here we go, Downward Facing Dog,
nice and slow, so set your hands up
with a meticulous love, and then curl
your toes the same way. And when you’re ready
peel the tail all the way up. Pedal it out, feel
a nice deep stretch through the backs of the legs. And see if you
can really be present, I know it’s hard to hear the
sometimes, with the sensation. So perhaps close your
eyes in order to do that. Create spaciousness
in the shoulders. Whatever that means to you, maybe opening the
elbow creases towards the front of your yoga mat. Maybe you’re turning
the big toes in just a bit. Maybe letting go of something
that’s been bugging you. Awesome then when you’re ready
anchor the left heel down, and send the right leg out, and then slowly bring the right
knee all the way up and in as you step your right foot up,
lower your left knee down. Fingertips are on the
yoga mat and we just find soft easy movement here. Maybe walk that left knee back. Maybe not. Front knee over front ankle, start to open up through
the chest, breathing deep. Great then plant your left palm. You’re gonna open the right
toes out towards the right edge of your mat and inhale, reach your right arm all
the way up towards the sky, big stretch here,
opening up through the chest. And then exhale
bring your right elbow all the way down to the earth, coming into a
lizard variation here. So if the
forearms don’t come down you can stay on the palms. Right toes stay turned out, and then I like to press into
the top of my left foot here so I can get a deeper stretch. Listen to the
sound of your breath. And then soften the
skin of the face here, notice where you might be
holding or clenching or griping. Maybe allow the head,
the neck to relax down. And slowly make your way back
up really, really, really slow, hands to the earth.
Awesome, nice work. We’re gonna keep the
right hand where it is, we’re gonna look
back to the left toes. We’re gonna lift
the hip points back up, excuse me, and then
slowly we’re gonna shift, so lift the hip
points up just to come back, and then lift
the left toes and see if you can grab your
left foot with your left hand. If you’re good here, you
might continue the stretch by slowly sinking the hips
back all the way up forward. Okay, if this is too much maybe
you walk your right heel in. Another option is
to come against a wall and bring your left
foot right to the wall, so you can kinda
work your way back and forth up to the wall. We need to do a wall series. Great, last but not least,
you might flip the hand so that it comes
to the left arch here and then just open up here,
open up through the chest, just an option, just trying
to give different variations for different folks. Breathing deep,
breathing deep, breathing deep. Notice the awareness I have
through my danda, crown to tail. So again a full body experience. We’ll slowly
release the left foot. Hands will come to the earth,
I’ll curl the toes under, lift the back knee. Send the right toes back,
take a deep breath in, Plank Pose, exhale, lower
all the way to your belly. Inhale, Cobra, press
into the tops of the feet, moving nice and slow, listen
to the sound of your breath. And exhale, release. Curl the toes under, press
back up to Tabletop Position, all fours and then Downward
Facing Dog, nice and slow. Enjoy the journey,
how you get there. Listen to your breath, start
to get a little weird here. Surprise yourself,
feel your fingertips really pressing into the
earth, stretching. Go there, find a
little more depth. And then as you’re
ready anchor the right heel and send the left leg out. And then slowly bring
that left knee all the way in as you step the left foot up,
lower your right knee down. So just do a
little housekeeping, get your alignment,
find your breath, and slowly start to
open up through the chest. Walk the right knee back
if you need a little more. And squeeze the inner
thighs to the mid line. Now as you’re ready
right hand comes down and left toes open up towards
the left side of the mat. Big inhale, think expansion, so pull the left hip
crease back and open the left fingertips towards the sky, again inhalation
means expansion, full, open,
big breath, big stretch. And then exhale,
bring your left, gotta bring your left hand over, so bring your left
elbow all the way in, all the way in, all
the way in and down. Elbows come to the ground,
forearms to the ground, if not maybe hands on the earth, or even fingertips
on the ground or block. You can open your
left foot out a little more if it feels right in
your hip, breath deep. And then pressing into
the top of your right foot for a little stability here. Keeping the
shoulders full of awareness. So that just means
that we bring our attention to our shoulders so
they’re no just clenching here. But again we’re thinking of
the body as one moving part. Finding that yoga, that union. That’s what
allows us to go deep. And then once you feel
like you’re situated here, for lack of better words, soften your gaze
or close your eyes, and maybe bow your head, relax the neck, and
breathe longer fuller breaths. Notice where your
thoughts go and notice how you feel in your chest
and your heart and your belly, keeping the tension. We’ll slowly release,
take your time, come out. Left hand’s gonna
stay on the earth, we’re gonna bring the
hips up and back just a bit, so that we can safely
come to lift the right toes up and reach the
right fingertips back. Now you might not make
it and you might have to pad the knee or
double up on the mat here, but I’m on the front here
and I’m just reaching back, just checking to
see if I can grab it, if not I’ll save
it for another day. Being up on a block
here on the left hand does help give
you a little space. And then if you feel alright
here create a little stability by opening up through the chest, lengthening through the crown. Yogi’s choice to drop
the hips a little deeper. But listen to your
body and let your breath be that constant barometer. So we revolved
the chest earlier, you might find that
opening bringing the right hand to the inner arch
here, breathing deep. And then slowly
releasing, come back. Lift the back knee
up as you’re ready. And here we go, stepping
left toes back, Plank Pose. Create one nice long piece
from the crown to the tail, claw through the
fingertips, inhale. Exhale, lower all the
way down to the belly. Loop the shoulders, pull the
elbows back, big inhale, Cobra, and then exhale, release. Nice, press up to all fours. Bring the knees into
the center of your mat, and we’ll send it back balasana. Belly to the tops of the thighs. Fingertips all the way to
the back edge of your mat, rest your forehead on the earth and allow your shoulders
to get really heavy here. Awesome, slowly take
your time coming back up, bring the hands in front,
walk the knees out, and actually let’s
go ahead and turn to, come to the side of our mat, or rather longways on the mat. So your hands
will come off the mat and your knees
will stay on the mat. And then you’re gonna
walk the knees out just a bit. Little bit wider than the hips, and you’re just gonna check
out how you’re feeling here. And then if you feel good
you’re gonna open the toes right to left and
we’re gonna slowly come into a little
froggy variation here. Maybe you come onto the elbows. And the breath is so
very, very, very important here as you drop the
heels down to the earth. Then you can use a block or
pillow here for your forehead or your elbows if
you wanna do this, outside of this practice but
just breathing deep, we’re not gonna
be here for long, so breathe, breathe deep. Some people will be
able to go a lot deeper here, but just take your time. Notice what comes up. And then take the last
three, four, five breaths to go ahead and close
your eyes and allow the head and the neck to relax here. Keep the feet active please, just a little
energy in the toes. Lots of
awareness in the shoulders. Breathing deep. And then this is when you
wanna give up before it’s over so stick with it for one more
cycle of breath, you got it, you got it, you got it. Alright from your core
strength navel draws up, and that’s what brings
us out of it nice and slow, pressing into the palms,
walking the knees back. Alright curl the toes under
and for just a moment you’re gonna send the
hips back on the heels, and you’re gonna use the palms to walk up, up, up,
up, up the thighs. And you just knead the
top of your hip crease here just a couple of times. Sweet, awesome,
we’re gonna come forward, you’re gonna walk
the right knee in front, you’re gonna
pick the left knee up, and you’re
gonna cross it around. So if this is new for you,
take your time, peek at me. We have the right
knee in front of the left. Then I’m gonna bring my
toes as wide as the mat, so you’ll come back to
face the front of your mat. And here we go sending the
hips back Gomukhasan, Cow Legs. So I love coming into
this shape from all fours, it helps me quite a
bit so give it a try, keep the toes active,
send the hips back. And then you can stay here,
fingertips reaching forward. You can also tuck the chin. Maybe you bring the
hands behind the back, clasp opposite elbows,
open the chest. Maybe hands come to the arches. So whatever variation
you’re choosing today, make sure you are syncing
up with your breath here. Give the thinking mind a
break now, and just breathe. Our practice is almost done,
you’re doing amazing. Bringing peace and
harmony to the body because, well, you deserve it. To come out slowly
reach the fingertips forward, lift your center up in space,
send your heart forward. Then nice and easy we’ll
unravel, come back to all fours, reset, you can take a
Cat-Cow here if you like. And we’ll take it to the other
side whenever you’re ready by bringing the
left knee forward, lifting the right
knee up bringing it behind. And finding your Gomukhasan,
Cow Legs on the other side. So take it nice and slow,
keep the toes awake. Notice how this side
is perhaps very different. This is such a great
shape even though it can be a little bit of a bugger, because if you do
a lot of activity, like you put a strong
load on your body a lot, like say you play a sport or
you do active strength training then it’s great for you. But it’s also
great if you don’t, if you just sit
at a desk all day, and you’re wanting to bring
more activity in your life, this is just a win win for
me in my opinion, Gomukhasan. So get down low. And find the variation
on this side that works, that feels good for you today. And once again give
your thinking mind a break. Literally listen to
the sound of your breath and welcome peace and
harmony and spaciousness to your body, to your mind. You deserve it. From your center,
so from your middle, so you’re not just pressing
your hands into the earth, but it’s coming
from a real place. Again, create a full body
experience, begin to roll up. And this time from
here unravel the legs, we’re gonna take
them nice and wide. So you might, depending on where you are in your
room or your space, or maybe you’re on the
beach, if you are, awesome. Just gonna take
the legs nice and wide and so you can
stay facing forward or you can bring it to the side. And if you’re like me
I used to try to always like prove something,
I’d like wanna show I could do the splits. Back up off just
a bit, back up off. And take the toes
up towards the sky, and the thigh
bones nice and heavy. And then fingertips will start
to come forward nice and slow keeping the toes
up towards the sky and the thigh
bones nice and heavy. You’ll begin to come forward and maybe you come onto
the forearms here, maybe not. Maybe in time you
come lower to the ground. I highly recommend listening
to the sound of your breath but also finding soft easy
movement here that feels good. Just keep those
toes up towards the sky. Thigh bones nice and heavy and
you’ll be nice and safe here. Keep breathing
deep, eventually letting the crown of the head relax. And maybe even the
corners of the mouth begin to lift a little bit here. This is our last stretch so, see if you can
really bring the yoga part. Listen to your body, listen
to your breath, your spirit. For me, deep
stretch is not just about oh the deep stretch the muscle, it’s about creating
depth in practice, waking up to the
experience that is your, body and breath synchronizing. Your nervous system, calming, slowing down. Everything. Take a second if you haven’t
already to close your eyes, and just witness the
unfolding as you breathe deep. Softening through the jaw,
relaxing through the shoulders. Finding a fullness and
expansion as you inhale, and a softness, a surrender, maybe the heart
melting down as you exhale. Notice how by just
sticking with it here, you already begin
to create more space. And if the mind is strong today, just know you’re not alone. That’s where you
are and that’s what you’re working your way through. Strong mind. Slowly bring your
awareness to the space between your
navel and your spine, and from there begin to
slowly make your way back up. Awesome work, bring the
legs together nice and slow, and come to lie
flat on your back. Bring the feet as wide as your
yoga mat, and let the knees, so don’t hug your
knees up to the chest, but keep your
feet on the ground, we’re doing something
different than before. And allow your knees
to fall to the right, so you’re creating
like a 90 degree angle, or what feels like a 90
degree angle with the legs. Breathing deep, let
your hands just rest gently on your belly or your ribs. And then windshield
wiper over to the left. Nice long smooth deep breaths. Go ahead and
bring it back to center. And send the legs
out long one at a time, arms out gently by your side. Snuggle the shoulder blades
underneath your heart space, your chest, and take the deepest
breath you’ve taken all day all morning, noon or night,
whenever you’re practicing. Use your exhale to
relax the weight of your body completely and
fully into the mat. And close your eyes. And see if you can soften
everything, relax everything. Take a second to
notice how you feel. You did awesome work today. Repeat this
practice regularly to witness the unfolding and
to grow your practice. So a lot of times
these heavy vinyasa classes need the backup of a
nice in depth stretchy, slow breath
pranayama focus practice, so repeat this one regularly, stay here as long as you can, otherwise start to wiggle
the toes, wiggle the fingers. And bring the hands
together and we’ll bring the thumbs right
up to the third eye. The light in me recognizes
and honors the light in you. From my heart and Benji’s heart,
to yours, namaste. (upbeat music)

100 thoughts on “Total Body Yoga – Deep Stretch | Yoga With Adriene”

  1. Kel says:

    Wow! Amazing. I feel so much taller and so relaxed but yet like I worked it a little. 😀
    As always thank you. I truly appreciate what you do for us all.

  2. Sharlon Mcsheen says:

    Awesome way to start a Monday (day 29 of Power)
    Thank you for this yummy stretch 🧘🏾‍♀️🙏🏾

  3. Erzsébet Calbo says:

    Thank you Adriene!

  4. Marie C says:

    This is one of my regular an favourite, the best way to begin this final week of power yoga. I'm always surprised of how much I can unfold deeper and deeper. Namaste

  5. Colette Lefebvre says:

    Awesome 🙆‍♀️ will definitely do this one again and again q🙏🧘‍♀️

  6. Tammerra Murray says:

    Amazing what I needed today after a long hot weekend

  7. Оксана Кожушко says:

    This is one of the best practices that has ever been done by me. Thank u, Adriene=)

  8. becky leverette says:

    Loved the deep stretch today! It's been challenging following POWER this month, but so rewarding. Thanks, Adriene!

  9. Rio Mae Blanco says:

    While doing the split stretch, “Oh, hello hamstrings!” 😂 This practice is worth to repeat! 💗 I will absolutely squeeze in this stretch session whenever time may allow me! ☺️ Thank you so much Adriene and namaste 🙏🏻✨

  10. Ewhetts W says:

    That was an amazing way to start my week!! Thanks for all the great free content Adriene, you the real MVP

  11. Verta says:

    After doing Saturday's "Yoga for Weight Loss Balance Practice" [July 2019 Power Calendar], then spending the entire rest of Saturday dancing, my body was pretty hesitant to do this video. I'm glad I did. It's exactly what I needed. Saved; I must return to this practise again and again.

  12. Emily Beckett says:

    What a fantastic practice this one is. I felt the action of creating space – and really tapped into that today. Thank you, Adriene for sharing the gift of love with me and so many others. Namaste.

  13. GrayLandscapes says:

    Excellent ❤️ I feel so stress-free after this!

  14. Sarah Kilgallon says:

    That was just freaking amazing! Seriously just love this deep stretch video. My hips thank you, Adriene. Lol

  15. Jm B says:

    3rd time I've done this one…..3rd time I feel fantastic!!!

  16. D a w s a c says:

    POWER day 29

    Stretching is often underrated, it’s as important as exercising. If you don’t maintain an engine it won’t function properly.


    #ywaPOWER #FWFG

  17. Vanessa Morris says:

    I enjoyed today's stretch , my mom was watching me practice today and she was really impressed with it, she is now a YWA fan 😄 💖 so I was all happy through my practice, my hips were feeling the lunges with the reach back variation but I really kept trying cause it made me feel great knowing how far I come so thank you Adriene for always encouraging me and being a wonderful friend and teacher, much love and Namaste 💕💞💓💗💖❤💪🐶🙏

  18. Lucia López says:

    It was amazing Adriene! Thank you 🙏

  19. Jessica Stark says:

    Thank you 😊❤️

  20. cabananabana says:

    saved it on my playlist, awsome deep practice

  21. crmlla says:

    The last strech got me💀💀
    Hamstring weak af but love the strecthes tho!

  22. Samuel Eugênio says:

    Thank you as always! The wall series would be fun – looking forward to it!

  23. marsalene West says:

    Great video, I always do this after my workouts. I would love to kno where you got your pants they're so cute!!

  24. MrHunksee says:

    Hi Adriene, I just did this one. The last pose before shivasana, legs as wide as the mat then forearms to floor, are there any variations that would allow me to still work the same muscles? What I did today was I had to keep my palms on the ground behind my bum to keep a straight back and work slowly slowly moving one foot a little more outward followed by the other. Then when it felt okay, I would move the feet a little more, then a little more…

  25. Jake B says:

    A long yoga class. But my legs really stretched out good!! It really calmed me down!!

  26. Crowley’s Corner Store says:

    Wow that side angle really got me feeling good!! This whole sequence is golden!! Thank you again Adrienne for knowing just how to work it!!

  27. Teri Schymik says:

    Just what I needed today… I added this one to my faves. Thank you Adriene!

  28. DementedOnyx says:

    I'm sweating yet I'm so relaxed… What a warm and new combination 😁 thank you 😁

  29. Debby Sanchez says:

    Feeling like Stretch Armstrong! Excellent!!!

  30. Elda Quijada says:

    can someone help me do the split pose please :(?? how should i start if i cant reach my elbows in the ground without flexing my knees ?

    Thank you for this video !! im begginning to do yoga after i found out i have anxiety and depression and with only a week i can already feel myself being much more relaxed and calm and better breathing control ! 💙💙

  31. Rachel Wiest says:

    I wanted to thank you for this practice. For many months (ugh, years?) I've let something outside of my control keep me from taking genuine time for my heart and body. While the issue stayed on my mind through the entire practice, there were moments (probably less than a second each) that I didn't worry about what might be happening on the other side of the the door. At the end, I looked over at the computer and you were looking over your shoulder at the camera with a smile, and it was like I wasn't alone in this struggle. I wanted you to know you truly helped me today. Thank you so very much for sharing your gift with us. You are making such a difference in our lives.

  32. E J says:

    Adrienne: and slowly drop the right foot to the ground
    Right foot: Plummets to the earth

  33. kanchana kanchana says:

    love how the cat is just sleeping in the background

  34. Natasha Christabella says:

    Hi, i enjoyed it thanks dear

  35. IRON WOMEN says:

    Thank you for this i feel calm and good 🙏🏼

  36. Islaie O. says:

    The discovery of this yoga video makes it so my bones don’t take 3-5 business days to recover from long car rides anymore. Thank you so much 🙏🏼

  37. Blommetjie says:

    Thank you thank you thank you <3

  38. Dinkinish O'Connor says:

    Please, please share another slow, stretchy practice 🙂

  39. Kath M says:

    I havent stretched in so long. I swear my back cracked like a glow stick

  40. Katelin Cash says:

    more like this please 😇🙏😘

  41. Joe Foley says:

    Haha looked like benji was breathing out when you said it

  42. Peggy Vertrees says:

    This is my favourite go to of yours. Always brings me back in balance. I love holding the stretches longer. I can feel my muscles relax and give in.

  43. Erin says:

    Oh my gosh thank you so much for your videos. Right now I cannot afford to take Yoga classes. I have tried Gaiam, but didn't really like most of the videos I tried out. Your class was perfect! Not too easy. Not too challenging. Not too slow, not too fast. I feel sooo good right now after this class. Especially in the shoulders.

  44. David Kazadi says:


  45. David De Loco says:

    I hurt my lower back at work almost 2 months ago (I am an EMT and a big part of my job is lifting people) and I haven’t been the same since. About a week ago it got so bad I had to leave work because I couldn’t even bend over, let alone pick people up. I was told from a friend about yoga and how it helped her recover from a back injury. I’ve been watching your routines for about a week now, doing at least once a day and I already feel better than I have in months. I can actually bend down to tie my shoes or bend over to wash my hands and brush my teeth (I dreaded that every night because it was for sure going to bring me pain).

    I just wanna thank you, from a person who’s never done yoga or anything of the like before for putting out these videos and helping me. I thought my back and body was going to be ruined forever but now I have hope I’ll make a full recovery.

    Along with that I think I have found a new passion that will keep my body and mind healthy for the years to come.

    Again thank you so much Adriene!!

  46. Lucky Thakur says:


  47. Marija Milošević says:

    One word: AMAZING!
    It is pleasure doing yoga with You, Adriene. I really enjoy it and almost every time I manage to stay calm and relaxed during the workout. 😀

  48. Sayantan Banerjee says:

    Adrine, I found your channel 3 months back & from then i have been doing this class every single day. Trust me, this class has helped me to overcome depression & anxiety. My posture has also been improved & i've quitted the bad habit of smoking. You have changed my life completely. Thank you adrine. Love from India…

  49. Jon N says:

    Saw a video of a guy losing weight with Yoga.. figured I'd give it a shot.. quickly realizing I'm way you fat to do ANY of this. I'm just glad nobody seen me trying this.

  50. Elizabeth Bird says:

    I have to admit this is my fave video on the channel. I come back to this one over and over again. I feel like I got a massage afterward. Yoga with Benji works! 💙🐺🧘🏻‍♀️

  51. canttouchthis573 says:

    I drive a LOT. This helped me feel SO much better in my thighs and shoulders. That shoulder rotation while leaning on one side felt soooo good. Love your videos, Adriene!! Benjie's like a cherry on top 😁🥰

  52. Delirious says:


  53. Lola Luton says:

    Did it before my 7 hour flight. It was magic. Felt refreshed after the flight. No aches.

  54. Orpita Das says:

    Any other lazy Indians naturally find themselves breezing through this despite limited yoga/exercise?

  55. kostas korras says:

    This was helpful I felt like I could throw in a little of my own variation with some more twist really like 25:55

  56. justanorthernlight says:

    Man, my hips are flexible (compared to the rest of me, at least) but this was too much hip for me. They actually really really hurt right now. Could have used a little bit more back and hamstring, if this is "Total Body".

  57. Riri Riri says:

    first time had the patience of doing a 45 mins Yoga stretch
    I feel a lot lighter ( didnt want to go out for my morning jog this morn )
    thought abt stretching and i did that without any rush and i feel way lighter

  58. Roxanne Ariel says:

    I like to think about how much Love that gets sent to dear mate Benji as we all sit circle together in an open-hearted space 🙂 Love you Poochie! & most definitely you Adriene 😀 You're a fabulous teacher! Both of you! Much Love xxx

  59. Fatemeh Rahimi says:

    First day after a couple of month doing yoga with you, felt relaxing and awesome. Thanks a lot

  60. dee devo says:

    Thanks.. I enjoy your relaxing yoga to begin my journey against chronic back pain. Thank you for helping me start the battle

  61. Andrea Sykes says:

    Thank you ♡

  62. Larissa Williams says:

    Iv just done this workout. First ever attempt at anything yoga related. Loved every second of it and it was alot harder (which I liked) and more rewarding than I thought. Cant wait to do the rest. Defo hooked now! Xx

  63. nikolasao says:

    This is like WD 40 for my back

  64. trial says:

    Just finished this practice in the early am, while I’m on a business trip. Feel so ready to tackle the day now. Thank you!

  65. rwd86 says:

    Any guys could do the one at 35:40? My manlyhood felt very uncomfortable and in the way…

  66. Dudley Shumate says:

    Now THAT was a great practice!!! 'Hard' in a different, calm, deep way. And so rewarding. Thank you!

  67. Sofie Behluli says:

    I used to do your yoga practices every day a couple of years ago, and now that I'm doing them again I just wonder: "why did I ever stop?!" Thank you Adriene, I love your channel <3

  68. Azeria Knights says:

    I thought yoga was gonna be easy…

    …The first stretch proved me wrong

  69. Laura C says:

    My hips were so tight it was frustating but ill be coming back here more often (:

  70. Karen Hoffman says:

    Absolutely amazing and relaxing and challenging to self-love and stretch and "yoga." Praise God for our body and take care of our temple.

  71. Pyrate Nemo says:

    I work with animals and so spend a lot of time on the ground and holding odd shapes, and this is a magical flow for me after a long shift – it almost feels like everything is being realigned. Thank you!

  72. Raymond Hessbrook says:

    About to start my 1st yoga 😁

  73. Tiffany Acosta says:

    I recently had surgery on my right leg and doing this has lessened the pain tremendously. Thank you.

  74. Inna Marr says:

    Thank you thank you thank you

  75. Панченко Антон says:

    Нехуй делать..сидят и хуйней занимаются,паразит он и в америке паразит..с дыркой!

  76. Seagan Taylor says:

    My favorite yoga stretch is currently pigeon 🕊. Second favorite is frog.
    Please do video on those yoga poses in which person twists/wraps limbs around to stretch torso!
    Note: also the balancing yoga poses are great bar tricks as long as you don’t make it dangerous. And I found out from pictures of me doing yoga that pigeon makes it look like U have broken legs, so that might be a good trick. (don’t push any pose so far that it might become dangerous though)

  77. curtlain says:

    This is my favourite practice sequence ever. Every time I return to it, and I do so regularly, it feels so incredible, it's like a spiritual experience, bringing every single part and aspect of me together. Thank you, x

  78. Katarzyna Piękoś says:

    I've been doing yoga for a few years but today was truly something special for me. First, for the first time I noticed that when I sat cross-legged, I didn't need to remind myself to activate my muscles. My body did something for me before my mind did. And then in lizard I put my elbows down for the first time since a serious injury. I've been struggling both with my flexibility in my mind and my body, and today my body created more space for me when my mind couldn't. I finished the practice crying, but it was with happy tears. The lesson here is – it happens when you're not trying to make it happen. Thank you, Adriene. Maybe I would get here without your gentle guidance, but the journey would not be nearly this pleasant.

  79. Will Kreiser says:

    You're the best, Adrienne.

  80. Justin Alveranga says:

    Great Great Great

  81. Miodrag Stanisavljevic says:

    need girl like Adirene

  82. Doreen C says:

    Absolutely love this video! I've been coming back to this one a number of times already. My tight hips always feel fantastic after doing this video. Thank you and namaste 🙏🏻😊🧘🏻‍♀️💕

  83. DJ Justin Credible says:

    I love doing yoga with you! THANK YOU!!

  84. Diesel Johnson says:

    Damn she so sexy

  85. Elizabeth M says:

    Great hip stretch!

  86. Alice Guzman says:

    Thank you for this. 🙂

  87. Delaney Jiles says:

    i feel soooo good and while i was doing that my body was popping alot

  88. Chris Stayman says:

    This is incredible. Thank you!

  89. Deb Wheeler says:

    That was awesome! My body and spirit needed that. Thank you! 🙏🏼

  90. Bharath R says:

    Your Gomukhasana is so beautiful!! I hope one day I am able to achieve it by constant practice!! Much Love to you Adriene!!

  91. Kannan Thirumalai Echambadi says:


  92. Richard Stockton says:

    What’s the pose at 14:38 called?

  93. Tania Henkle says:

    Amazing, I suffer from chronic pain (I refuse to have it officially diagnosed so I am calling it stress induced generalized pain) after this routine pain is completely gone. I am able to sleep 😴 Thank you! 🥰

  94. simone eryn says:

    I did half of this before bed and my hips feel so much better. My hip and back area have been tight and I struggle to motivate myself to do cardio and I'm addicted to your videos now!

  95. Dave Stroble says:

    That was beautiful…and very inspiring. Thanks for making my day better!

  96. Tria Ismay says:

    I swear you’re my therapist

  97. Kathy Mueller says:

    Thank You Adriene😊❤️

  98. Lady Foxtooth says:

    That final stretch is officially my white whale right now. I’ve come forward maybe an inch or two after practicing for almost a week now. I try to just kind of pulse it a little bit as I breathe. I’m wondering what kind of targeted practice I can do to work on this one. I usually focus on neck back and shoulders

  99. Abeer A. Saeed says:

    Thanks Andriene for this it's really helpful.. just a question we hv to do it daily or once a week ? And it will help to burn fats and lose weight? Thanks

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