Hi , everyone .
Welcome to yoga with Adrian .
I'm Adrian and this is Benji .
And today we have take five yoga .
This is a perfect yoga break for when you don't have a lot of time .
But you need a little something something .
So hop into something comfy and let's get started .
Right pals .
Let's begin on all fours today .
Jumping right into it , spread your hands super wide as you come down to the ground , give the earth a little high five really feeling that stretch in the palms knees underneath the hip points starting with cat cow inhale , drop the belly , open your chest , take a big old breath and then as you exhale round through claw to your fingertips , lift your heart space up to the sky .
Inhale , drop the belly , open your heart , take the biggest breath you've taken all day here and then exhale really press away from the earth .
Keep your knuckles grounding down as you arch the back , drill your navel up one more inhale , drop the belly , open the chest , exhale round through chin to chest .
On your next inhale .
You're gonna kick the right foot out and reach the left fingertips forward , take the deepest breath and then exhale round through just like in cat pose , bringing the elbow in the knee in , rounding through the spine .
Good inhale to extend exhale tabletop position .
Here we go .
Dropping the belly this time kicking the left toes out and reaching the right fingertips forward .
Inhale , fill up , exhale round through , press your left palm into the earth , lift your heart space up towards the sky , good inhale , spread the fingers , spread the toes or reach it out .
Exhale , table top position , beautiful .
Walk the hands out just a bit .
Upper arm bones rotate out .
So elbow creases , biceps towards the front of your yoga mat , then curl the toes under , feel that stretch already through the foot .
Take a deep breath in and here we go .
Keep your knees bend as you lift the hip creases up high , downward facing dog .
Take a deep breath in here and use your exhale to melt your heart back .
Shake the head a little .
Yes , a little .
Then bend the knees inhale to look forward and exhale to make your way to the top feet hip with the part or flush together .
Take an inhale the halfway lift , find length in the spine and then use your exhale to soft , bend in the knees forward , fold , let everything go great .
Then send your hips back , bend your knees generously , bring your belly to the top of the thighs and slowly when you're ready roll up , tucking the chin , standing up , nice and tall mountain pose right away .
Inhale , spread your fingertips .
And as you breathe in , reach for the sky , exhale , rain it down forward , full inhale halfway lift , find length in the neck , exhale to soften and bow .
You're gonna step or you can hop it back to plank .
Strong and steady .
Now , turn onto the outer edge of your right foot , the inner arch of your left foot , you're gonna press away from your yoga mat and reach your left fingertips all the way up towards the sky .
Lift your right hip all the way up up up , take one more breath .
Then exhale , come back through center plank poles and then take it to the other side .
Big inhale to press away from the earth .
Reach your right fingertips up , then lift your left hip crease up towards the sky and then bring it all the way back down to plank .
Inhale the look forward , shift forward , exhale to the belly .
Inhale Cora , keep it soft , exhale to release , curl the toes under , press back up to plank or all fours .
Then send it back to downward facing dog .
Beautiful , bend your knees , inhale to look forward .
Exhale to make your way to the top .
Inhale with your breath .
Lift up halfway , follow your breath , exhale to soften and fold .
Beautiful inhale , roll it up nice and slow .
Stacking up through the spine when you're ready .
Take your fingertips stretch them all the way up towards the sky .
And then on an exhale , soft bend in the knees , send your right fingertips forward and your left fingertips back , breathe grounding through the feet .
And then here we go big inhale the reach of the sky and exhale , send your right fingertips back , left fingertips forward , twisting through the spine .
Then inhale last big stretch here , send your fingertips up .
You're gonna slowly lift up from your center , lift your heels up , finding your balance here , relaxing the shoulders down .
Hug the low ribs in .
We're here for 32 and on the one slowly lower your feet , bring your hands to your heart in hell .
Lots of loving and exhale .
Lots of nice work .
Everyone have an amazing rest of the day .
I'll see you next time and I must say .