Yoga For Flexibility | 16 Minute Practice | Yoga With Adriene

– What’s up everyone and
welcome to Yoga with Adriene. I am Adriene and today we have
yoga for flexibility practice. A lot of times people think they
have to go to class for long periods of time in a really
sweaty environment and slam their bodies into poses to gain
flexibility and that is one way of doing it and it does work but another way
is by slowly edging away at creating space mindfully
so this is a practice you can bookmark and you can do with
other practices most of it’s floor work to help you slowly
but surely create space and become more flexible. Hop into something
comfy and let’s get started. (upbeat music) Alright, let’s begin
seated today. Come on down to the ground,
sit up nice and tall. We’re gonna start
with a little movement for the head and the neck. So take a second to get settled
in but when you’re ready, you’re going to begin by
drawing small circles with nose. So go ahead and
establish one way and as you start to draw your circles,
begin to become a little more
aware of your breath. And then reverse your circle. Take it the other way. I’m joined today by my wonderful assistant, Benji. Alright, take one
more cycle of breath here. Just creating a little space
in the neck and the shoulders. And then when
you feel satisfied, bring it back to center and
we’re just gonna come into alignment here for a moment. Find stillness, head over heart,
heart over pelvis. Maybe lean back
a bit or sit up tall. Just be aware of this line of
the spine that carries you. And then take a moment here,
I invite you to close your eyes and just notice
how you feel today. What your energy’s like. Because at the very least you’re
gonna get a great stretch today. Something you can repeat regularly to
increase flexibility. But going a bit further, you
have an opportunity to also practice flexibility in mind. Balancing the energy so
you can go with the flow, be flexible. Alright? Hmmm? Open. With the eyes closed, take
one more moment here in your meditation posture to
just be still and to notice, observe. Nice, now we’ll bat the
eyelashes open and we’re gonna start by taking the left hand
and we’re just gonna take it all the way over towards right side
of the body and use the right hand to guide it a
little further into the stretch. Most of us have come across
this stretch in gym class. The yogic version keeps
an awareness up through the spine, heart lifted.
Take a deep breath in. If you want to go a little more,
turn your gaze toward the left side of your yoga mat,
toward your shoulder. One more breath here, inhale. Exhale to release and switch. Lifting up through
the sternum, the heart. Continuing to add that layer
of breath and then if you like, you can look past
your right shoulder. Beautiful, come back to center. Right hand’s gonna
come to left elbow. Then you’re gonna
guide it up and over. Little Vogue moment here. You can take the left
hand to the back body. Sit up nice and tall,
big stretch, big breath. And then release. Left hand to the right elbow, bring it up and over, Vogue. And then big breath,
big stretch. Big opening
through that rotator cuff, lifting the chest,
awesome and then release. Beautiful, hands are
gonna come to the knees here. We’re just gonna inhale, smooth
the heart forward and then exhale round it through. You’re gonna get a
booty massage here. We’re gonna start to wake up
through the hip sockets but also a little spinal flex. Think Cat-Cow here so inhale,
come forward, and exhale, round and back. Also, really
great for digestion. We’re gonna reverse the circle. Inhale, come forward. And exhale, around and back. Inhale, come forward
and exhale, round and back. Awesome, sit up nice and tall. Now you’re gonna turn on your
mat if you’re not already there so that you can
send your legs out long. Great, then bend the knees just
a bit inhale to reach for the sky and exhale
to send it forward, Paschimottanasana
with bent knees. Round through the spine,
close your eyes. Stay open here, present with the
sensation and then in time you can work to straighten the legs. Nice, long, smooth,
deep breaths. Alright, so good for the legs,
the lower back. Take a deep breath in. As you breathe in, feel the
skin of your back stretch. Let it be that connected. Yes and then breathe out. Let’s do one
more for the kidneys. Big, conscious inhale. Feel it. And release,
awesome work. Slowly begin to roll it back up
and we’re gonna come all the way to our backs. Yay! So we’re gonna use the
support of the earth here. So come onto your back and right
away you’re gonna hug the knees up into the chest and give
yourself a great big hug and feel your lower back
nice and flush with the mat. Feel the glutes stretch. You might rock a
little side to side. Tuck the chin,
continue to breathe nice, long, smooth, deep breaths. Great, then you’re
gonna hung the right knee in and slowly send
the left leg out. So one knee in, one knee out. One leg up. Then release the left heel to
the earth if you haven’t already and you’re gonna press
into your left thigh bone. In fact, go ahead and bring your left hand to the top
of your left hip crease. And then we’re gonna
squeeze the right knee all the way up and in. Now, take a nice,
steady, breaths here. Cycles of breath
in and out, in and out. Might close your eyes. Beautiful, then slide your hands
now to interlace the fingers behind your right thigh. Then you’re gonna inhale,
extend the right leg up high. Exhale, bend the right knee. Just bring it to
a nice right angle. Keep it going, inhale to extend. Flex your toes towards
your face and then exhale, bend at the knee. Inhale to extend
and exhale, bend. Now it’s okay if you’re not
able to extend all the way. Just come to your edge,
moving with your breath. Great, and on this last round
we’re gonna point the left toes and then we’re gonna
point the right toes. We’re just gonna do one
more with the toes pointed. Awesome work, now from here
we’re gonna bend the left knee, we’re gonna
cross the right ankle over the top of the left thigh. Then you’re gonna interlace
the fingertips behind the left hamstring this time and we
come to thread the needle here. If you want to find some
soft, easy movement here that feels awesome, you can. And if you want to extend the left leg up
high here, you can. Breathe deep,
squeeze your legs in towards your heart, your chest. Just really take
this time for you. Enjoy. Feel supported by the earth. We’ll slowly release
the left foot to the ground. You’re gonna unravel and then you’re gonna
send the right leg out all the way and then squeeze the
left knee up towards your chest. Now, take your
right hand bring it to the top of
your right hip crease. You’ll find
your foundation here. Nice and firm in the right
thigh bone down to the earth, flex your right toes. Great, then squeeze left
knee up towards the chest. Pause here,
just playing with your breath. Nice, easy inhales in, long
exhales as you breathe out. Try not to isolate
just the area that you feel is being stretched. See if you can close
your eyes and see the body as one moving part. Great, now
interlace the fingertips behind the left thigh.
We got it. Inhale, left leg extends. Exhale, bending the knee. Nice right angle or what
feels like a right angle. Inhale, lift it up. Find your extension. And exhale to bend. Moving with your breath, inhale. Lift and lengthen
and exhale to bend. If you feel, if you’re quite
flexible and you feel like this isn’t enough, close your eyes
and really pay attention to the subtle body actions here as
you move with your breath. Great, do one more,
inhale to find your extension. And then exhale, release
we’re gonna bend the right knee. Cross the left ankle over the
top of the right thigh and then thread the needle,
interlace, squeeze and lift up towards
the chest, the heart. Of course you can extend that
leg here if you like bringing more spaciousness into the
hamstring or stick with hip stretch by squeezing,
squeezing in towards the chest. Breathe deep. Beautiful, take one more inhale and then we’ll slowly unravel. Alright, left leg goes out,
right leg hugs in. You’re gonna take
your hand bring it to the outer edge of your right foot. Left hand comes to the
front of the hip crease. Again, we do a
half Stirrup Posture here or a half Happy Baby. Now, you’re gonna
pull the right knee down, stay firm in
that left thigh bone. Breathe deep here. Tuck the chin just slightly,
then return to that conscious cycle of breath here. Nice, easy breath. Right hamstring’s
getting some sunshine. Mmmm.
Opening up through that hip, staying connected
through that core. Finding that
core stability always. Sweet, then slowly
you’re gonna release that. You’re gonna guide your right
knee all the way in and then over towards the left
side for a Supine Twist. Take a deep breath in here. And a long breath out. Then bring it
back up through center. Send the right leg out. We’ll balance it
out on the other side. Here we go,
hug the left knee in. Then you’re gonna take
your left hand bring it to the outer edge
of your left foot. Right hand comes to
the top of the thigh bone and here we go, check out. Stirrup Posture on this side. So many of us, you know the
right and left side of the body are not the same. We don’t use them
the same way, the same duration so just notice how they’re different
and tend to it. Stay present with your breath. Great posture to go ahead and
continue with our theme of just releasing,
letting go this month. Clearing the path. Alright, slowly release,
moving mindfully, hug you left knee into the chest
and then continue to guide it all the way over
into your Supine Twist. Close your eyes. Inhale lots of love in. And exhale, lots of love out. Awesome, slowly
come back to center. You’re gonna let both
legs lay out long now. Inhale, reach the
fingertips all the way up. Nice full body stretch here. Then you’re gonna point
the toes and you’re gonna bring the hands into a fist. And we’re gonna squeeze,
squeeze, squeeze everything. Engage your thighs,
engage your core, take a deep breath in. And then release
the hands and arms. Bring them down,
release the toes and ankles. Let everything soften and be jelly-like. Close your eyes here and just take a
moment in Shavasana, the Corpse Pose
to relax everything. To open your heart,
open your mind and reset. Let your breath
just be soft and easy. And we just take a quiet
moment here to surrender. It’s one way we can
increase our flexibility, move with more ease by taking a moment
to surrender to the big picture. Remembering and understanding that surrender is important. That we cannot
control everything. We do not control everything. Stay here if you
like or if you’re ready, we’ll bring the palms together. Bring the thumbs
up to the third eye, wiggle the toes, lift the
corners of your mouth slightly. Start to wag your tail a
little bit on the ground. Take a deep breath in and as you
exhale nice cleansing breath out through the mouth. Beautiful. The light in me
recognizes the light in you. Thank you so much for sharing
your time and your practice with me and with everyone around the
world practicing here together. I’ll see you next time. Namaste. (upbeat music)


  1. I often hear from people that they cannot do yoga because they are not flexible enough.
    But being flexible is really the art of being open and available.
    Open and available to what is current and present.
    It’s an inside job, this… space… making.
    We can start with the body but remember what the great yoga guides have shown us…
    The body is a metaphor.
    And I am no expert, but I suspect… there is a lot to balance and uncover.
    This week we meditate on flexibility as conscious openness.
    Booyah. Enjoy!

  2. I'm trying to start yoga and working on my flexibility so i can extend my workout abilities and already after just this video i feel nice, relaxed, stretched out and ready to work on my fitness. i will definitely be coming back for more videos

  3. I'm struggling making progress with the half happy baby stretch. Any tips? (Been practicing this flexibility, upper back, and the neck and shoulders yoga exercises) since I'm a 24 year old gamer. Only been practicing these yoga exercises for 2 weeks

  4. Today was my first day of completing this video. I’m not flexible at all, but I’m hoping that if I do this everyday… maybe I can improve my flexibility. Thank you!!

  5. Thank you Adrienne. You help us tremendously. Bless you.

  6. this really helped me have more body awareness

  7. If I do yoga every morning, can I do this, and if yes when is the right time? Thx😊

  8. Day 163❤️🔥❤️ what’s good in the hood ?

  9. I'm a water polo player. I'm somewhat flexible and I never did yoga. This was a mix between 'I'm diying' and 'feels good'.
    Like the top comment said, this didn't felt like 15 mins

  10. Thank you 🙏love from Egypt 💕💕

  11. Day 45. ❤

  12. Super recent subscriber and I'm so glad I found Adriene's channel for my yoga journey. Also she radiates major genuine, awesome person vibes

  13. I feel that this video is amazing but should be done after a diff video. Perhaps Movement Medicine

  14. only watch for the dog

  15. Omg that dog looks EXACTLY like my dog…

  16. Cute dogo❤❤😍

  17. Thank you.

  18. Thank you 🙂

  19. I love your videos Adriene, thank you for making me love Yoga 🧘‍♀️

  20. Question. Why did my toes seem so much closer in my twenties? #thirties

  21. I am super inflexible.. I did this one today. But there are other flexibility videos by Adrienne. Which one should I do? Any help is appreciated…

  22. This was a delicious practice!!! What you said about flexibility being tied to our openness really struck a chord with me. I’m uncovering some really awesome life and body wisdom/self awareness through practicing with you. Thank you!!

  23. Thank you for everything Adriene! We love you!!

  24. Nice

  25. Preparing for MDCAT and I needed something to help me concentrate more and feel more at ease. In other words, all I needed was yoga! Thank you so much for these videos Adriene💜

  26. Fabulous thank you 😍🙏🏻😍🙏🏻

  27. OMG! I just saw a video from 4 years ago with Baby Benji as a sweet little puppy. Awwwwwwww.

  28. That felt soooooo great. My back was really tight and it feels so much better now.

  29. Update: I have been doing this everyday for the past month and a half and I feel amazing. It's increased my flexibility and helped my lower back pain.

  30. This is by far my favorite go-to yoga video

  31. Hey Adriene! We share the same brand of yoga mat. I too have a dog. 6 month old Dalmatian. I was wondering, how do you clean dog hair off your mat??

  32. Thank you! And lots of love 🥰🥰😘😘🙏🙏🙏

  33. I do this after my 10-15 minute workout.I feel absolutely amazing after I finish.

  34. Good morning to the 19 people I just did yoga with through this video

  35. Really enjoyed this, thanks Adriene

  36. Thank you for the help!!!!

  37. Day 59! ❤

  38. The issue I have is my bones and how they contact the floor, it becomes very uncomfortable.

  39. First yoga video that actually succeeded in helping me relax. Other videos used to annoy me for some reason. Anyway I LOVED your video, thank you so much for sharing!!

  40. I find as a man i keep falling over when I have my legs in the air

  41. That video was posted on my birthday!

  42. Kudos to Adriene for still hearting comments more than a year later ❤️✨🥰

  43. Not even gonna lie. I took a torus reading and my future self told me to do some yoga because I cant let go of something. Hope this helps😊😊

  44. I have extended flexibility and it can be useful when reaching for things. It's mostly just a hassle because it means that you have to stretch more often, which is really easy to forget to do most days, leading to a lot of pain. This video was incredibly helpful and I'm definitely going to be adding this to what little morning routine I have.

  45. Thank you so much for this exercise. It has really helped me alot.

  46. i've recently started doing a 10 – 20 min yoga routine every morning. it makes me feel so much better, and out of all the routines i've completed, yours have always been my favorite. 🙂

  47. I have super tight hamstrings and can’t do certain stretches without my back overcompensating. I am trying to gain better body awareness and adjust my poses but I really wish I could stretch normally 🙁

  48. Thank you for this video after doing this yoga I felt so calm! And your voice was so relaxing!

  49. Aww, Benji is so adorable though 💕

  50. This is one of my all time favourite practices that I love to come back to time and time and time again. I completely stopped my practice when I moved just about 9 months ago but this was exactly what I needed after a poor night's sleep and all the stress.

  51. I also had a lovely assistant- my cat was laying on my chest from the stirrups up until well after the video ended.

  52. So I have done this routine a couple of times now, and every time as I go, I get a strong tingling sensation all throughout my body, almost like my limbs are falling asleep. I think its because I'm not breathing deep enough, but I can't figure out on how I can improve on that. Any tips or pointers?
    btw, thank you so much for this video! this exercise really helps my balance, flexibility, and focus. 🙂

  53. Bro other flexibility videos hurt but this makes me sleepy… explain

  54. Does anyone else have trouble keeping their leg flat to the ground when doing poses like the stirrup pose? One day…

  55. could have done without the third eye comment 😛

  56. you just changed my whole life.

  57. I literally have to thank you and my friend to recommend this channel to me. I mean, yoga never appealed to me, but your videos changed my mind. And oh man, does this yoga relax me.

  58. Thank you Adriene 🧘🏼‍♀️

  59. 1:00

  60. What is this… My God

  61. Who is Adrienne?

  62. Tell me please. Is it dangerous or not to stretch first thing in the morning? Thank you.

  63. My favorite yoga video. Thank you Adriene.

  64. Have I told u lately that I love u… I know you sang that with me, 🤗. U make my days better, reminding me to love myself and take care of myself.

  65. Thank you Adriene from Rose and Bentley( I have to share my mat with my dog!)heehee

  66. Stretch dem hammys bois and grrls

  67. Im so glad I found your page! Can’t afford yoga classes but your videos are even better. Thank you for this channel ♥️

  68. Nostalgic : vid that started me on my yoga journey

  69. Thank you ♥️♥️♥️

  70. Since i'm homeschooled, i have to do something for P.E (physical Education), and my mom was asking me what i wanted to do for p.e. i said "well, i could just do Yoga with Adriene," and she nodded and said ok! today i came to this video to help with my flexibility (i'm sorta flexible, but not that much). I really enjoy this!! thank you!!

    also, you earned a new subscriber <3

  71. Thank you for being clothed. So sick of all the girls half naked wiggling their butts and stuff with sexy music playing in the background I would like to feel like my boyfriends boner when I'm working out is due to me and not some chick using youtube to get male pateron subs to buy their nudes

  72. Wow I am really not flexible

  73. Too much talking not enough yoga!

  74. One of my fave short practices!

  75. This, the psoas video and the foot yoga video are my favorites from you

  76. ♥️

  77. This session is lovely–calm, peaceful and gently opens the body. I like a quiet session so am grateful that the nervous chatter from an earlier video is gone and replaced with a more serene Adriene 🙂 I am glad I hung in with you and Benji–thank you so much!!

  78. I've got severe spinal damage and arthritis, related to a hereditary autoimmune disease. My body is basically destroying itself and aging at an accelerated rate. I live on a variety of the strongest pain relief patches and pills known to man just to get out of bed for short periods of time. I'm determined to hang on to my flexibility and mobility for as long as possible, and began doing Gentle Yoga with Adrienne a few years ago. I do have to take frequent breaks from it due to my condition, but whenever I can find even a smidge of energy, I head to YouTube and pull up the ever encouraging and effervescent Adrienne. No matter how bad a day I'm having, I feel so much better after even the shortest and easiest of workouts with her. Her honest and positive attitude combined with the gentle stretches and poses make all the difference in my days! I'm still very flexible in most parts of my body, despite the arthritis, and my sense of balance has improved tremendously! I'm no longer tipping over or stumbling and falling, which is so important in preventing serious injuries.
    Adrienne, you've made such a difference in my quality of life! Thank you for your inspiring and extremely effective workouts! You are truly an angel!

  79. I think this is the practice that made me discover your channel.

  80. 128th day in books

  81. What is the breed of your dog?? It’s so cute 💚♥️

  82. Very nice!!!

  83. Can't believe I did this and it only felt like 5 minutes!!

  84. Hi Adriene, I just completed 100 days straight of Yoga for Flexibility! I’ve been starting each morning with your routine and it’s helped me get through the day pain free and energized. Thanks!

  85. I wish more instructors would explain variations for things if you aren’t flexible enough to do what they’re doing. I’m plus sized and very inflexible and a lot of the videos I try to follow don’t offer any kind of variation for how to properly attempt the pose if, say, you can’t reach wherever they are reaching or if your belly gets in the way and prevents you from doing a full bend. I’d love to see more instructors adding these tips into their videos

  86. Thank you so much for this. It made me feel really great and loved and it was so much fun. Just thank you ♥️

  87. you are so hot

  88. Didn't even notice the time, it felt like 5 minutes, wonderful video, thank you!

  89. sometimes i can fo it just fine on my right side and not at all on the other

  90. يا فص

  91. I was relaxed just watching the video

  92. The video that got me started on my yoga journey and haven't looked back since.

  93. I have been following you for 7 years. I feel my legs are not so flexible as urs. Whats the reason??

  94. This was amazing! Thank you, Adriene.

  95. I’ve had back and knee pain for YEARS but oml every time I do these stretches it’s like everything falls back into place and I’m no longer in pain. Honestly cannot tell you how much I appreciate this video. Over 15 years of pain, doctors, and chiropractors and I have finally found something that actually takes the pain away almost instantly. Thank you so much!

  96. Thank you again for another beautiful practice. Ifanyone out there is struggling, just know you're not alone. We all do these practices together as one family. Stay strong. Much love 💙

  97. Your no help

  98. This is a go-to practice for me especially after a long bike ride. ~namaste xoxo

  99. <3 Thank you so much for this lovely practice. I'm doing it few times a week and it's one of my favorite ways to calm down in the evening. I love your words, your gentleness, and you always reminding us that we are not only connected to you by practicing with you, but also to all those people watching all over the world, maybe the same second I am. I love this thought.

  100. Booyah! You did it again. I experienced such a release with this one! It's only 16 minutes but it feels like an hour of bliss! Thank you

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