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2023-07-20 13:27:03

Take 5 Yoga Break! _ Yoga Quickies

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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 .

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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 .

Awesome .

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 .

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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 .

No .

Great .

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 .

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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 .

Beautiful .

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 .

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Lift your right hip all the way up up up , take one more breath .

Good .

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 .

Beautiful .

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 .

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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 .

Beautiful .

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 .


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