Office Break Yoga  |  14 Min. Yoga Practice  |  Yoga With Adriene

Office Break Yoga | 14 Min. Yoga Practice | Yoga With Adriene

– Hello everyone.
Welcome to Yoga With Adriene. I’m Adriene, this is Benji and today we
have office break yoga. So you asked for it.
This is a huge request. This is a quick little ditty
that you can do on a break in your place of work or even just
at home when you don’t feel like you have quite enough time to change your outfit
and roll out the mat. You don’t need a yoga mat and
you don’t need stretchy pants for today’s practice
so let’s get started. (bright music) Okey doke, let’s begin standing. If you aren’t able to kick off
your shoes and socks or just your shoes then I’m gonna go
ahead and support that but if you can’t don’t worry about it. You can still do this
practice in your footwear. Alright, this practice is all
standing so if you’re working at a desk right now, you can check
out the yoga at your desk video. I made it several
years ago and it’s super fun. It has music and no talking,
just subtitles so if you like this video or you want to check
out more give that one a try. I’ll link it in the description
down below but for now let’s bring the feet a little bit
wider than hip width apart. If you’re wearing an outfit
today that doesn’t really allow you to get much space you can
do this with the feet together or feet hip width apart. Otherwise, take up just a little
bit of space and let’s bring the hands together at the heart
because you don’t need a 90 minute sweat
session to practice yoga. Yoga is about carving out
any amount of time for yourself to unite the mind and
the body with the breath. So I always say a little goes
a long way and especially if you’re backing it up
with nice conscious breaths. So let’s take a
deep breath in together. Stand up nice and tall. And as you exhale just
relax your shoulders down. And one more just like that. Big inhale,
ground through your feet, stand up nice and tall. And exhale,
relax the shoulders down. Beautiful, release the
fingertips down and nice and easy we’re gonna take
the gaze up towards the sky. Lift the chin and then exhale,
drop the chin to the chest. Inhale, look up. Exhale, chin to chest. One more time, inhale, look up. Exhale, chin to chest. Beautiful, align
your head over your heart, your heart over your pelvis. You’re gonna interlace
the fingertips behind you. Now don’t worry about getting
the palms together unless that feels really good today. You can keep the
wrists nice and square, wrists nice and square which
would be really great for the wrists and the forearms
and the hands particularly if you use your hands at work. Alright, start to
open up through the chest. Lift the heart. Kind of come out
of our shells, right? Whether you do
this at work or not, we all tend to live in cultures
in which we spend a lot of time with the shoulders rounding
forward so let’s counteract that today by, again,
squaring the wrists, lifting the chest. Take a deep breath in. Stand up nice and tall. A little power pose here. And then very slowly you’re
gonna draw a line with your nose past your right shoulder. Work to find a beautiful stretch
in the left side of your neck. Ground through the heels. Great, then bring
it back to center and just take it
to the other side. Feeling beautiful big stretch through the right
side of the neck. Awesome, from here
come back to center. You’re gonna
turn the left toes in, turn the right toes out and
if you have the ability to just take a slightly wider stance, you’ll inch your foot
forward just a bit. Alright, pull the right hip
crease in towards your center. So just really finding
that connection to the earth. Pulling right hip crease back. And then a little
modified Pyramid Pose here. So you’re gonna send your
hips back, look forward. You don’t have to go into the
full gesture here but it’s gonna be really good for your back. and it’s gonna feel really good
in the back of your leg here the further you lean
your heart forward. We’re working on stability.
We’re opening the chest. We’re drawing the
shoulder blades together. Back foot is firmly grounded. Improving posture one
breath at a time here as you hug the low ribs in. Yes, and then
slowly come back to center. Try to keep your
fingertips interlaced. You’re gonna turn
the right toes in. Turn the left toes out. And then again just a gentle
awareness of the left hip crease kind of pulling up and in and
then we’ll inhale to reinforce this opening in the chest. And then exhale,
I like the image of kind of looking in a pond here. So don’t worry about creating
this huge yoga pose, the shape. (laughs) Thank you, Benji. Keep the spine nice and long.
You’re hugging the low ribs in. This is challenging. We’re here for three, two
and on the one come on up. Alright, bring the toes to point
forward again and here we go, release the arms. Ah, feel that awareness and that
sensation in the hands and then let’s celebrate the fact that
we’re alive and able to sneak in this little yoga break with one
of my favorite little gestures called Knocking
on Heaven’s Door. You can call it
whatever you want. It’s a great little dance to get
the blood flowing again and to get some energy
back in your body. It can help you if you’re
feeling like your head’s gonna burst from workload or
boredom or frustration. Just movin’ it around. And if you’ve never done
this before in you’re like, “What the heck am I doing?” Just try to let
loose a little bit here. Smile, you can definitely
use a little sense of humor. Keep it going here. You might start to pick up the
speed and my only real loving note is to keep the knees
bent so that you don’t end up bringing any fussiness
into your knee joint. Alright, keep it going.
Here we go. For three, two. On the one come back
to your Mountain Pose. Again, feet still a little bit
wider than hip width apart if that’s where you started. When you’re ready we’re
gonna spread the fingertips and inhale, reach for the sky. Exhale, float
the fingertips down. Inhale, reach for the sky. Exhale, float it down. Inhale, reach for the sky. This time palms come
together up and overhead. And then you’re gonna
interlace the fingertips, keep the index
finger pointed forward. We call the steeple grip. Think of this upward current of
energy really whooshing up your front body here and then
ground through your back body. Keep the feet
exactly where they are. Inhale in and exhale slowly lean
towards one side, any side. Great, then come back. Inhale in, exhale, slowly
lean to the opposite side. Good, beautiful,
come back to center. We’re gonna release,
bend the elbows here. They’re gonna come to
like a cactus arms or, I’m in Texas, we call ’em
football goal post arms but let’s do cactus today. And from here you’re
gonna bring the backs of the hands all the way back. Don’t go too crazy here. Just enough to where you feel a
nice stretch in the front body, breathing deep. Inhale in, exhale, close it. Palms kiss together. Inhale to open. Exhale to close. Feet stay grounded.
Inhale to open. Exhale to close. One more, inhale to
open and exhale to close. Beautiful, release
the fingertips down. Take a deep, deep breath in. And a long cleansing breath out. Gorgeous, we’re gonna draw
little circles now with the nose one way and then the other. And then allow that little
circle to get bigger and bigger and bigger. And then reverse your circle. Oh yeah. If you don’t have time for a
yoga break necessarily a little bit of neck hygiene every day,
daily neck and should hygiene goes a long way. Okay, from here we’re all
gonna bring the feet together, really together. And we’re gonna return
back to those cactus arms. Take a deep breath in. And as you exhale, you’re gonna
bring the right arm underneath the left for Eagle Arms. So you can just come
to kind of a karate (chuckles) little karate chop move here or maybe the
palm wraps around. Don’t worry too much
about what’s happening here. More so we want to lift the
chest and feel this broadening through the upper back body. Then maybe we just
work the front body, excuse me, the upper body today
or if it’s available to you in your space and in your
body or your outfit today, your footwear
you’ll bend the knees. And maybe, just maybe
lift the right heel up, finding a little balance. If you’re in a position where
you can go a little further today, we’ll lift the right
knee up, cross it over. Imagine you’re
sitting now in the chair, imaginary chair so
get down nice and low. And if you can and want
to wrap that foot around for full Eagle Pose, you can. Don’t worry, do your best. Breathing deep,
working with what you’ve got. Stirring the pot. Refocusing your mind on what
matters most and replenishing the body because
you love your body. Inhale, lift the elbows high. Exhale to unravel everything
come back to Mountain. Inhale, squeeze the
shoulders up to the ears. Exhale, to let everything go.
Drop the shoulders down. Awesome, back to cactus arms. Inhale. Exhale. This time elbows come in and
left arm goes under the right. Find your
variation on this side. And again you can just work with
feet grounded in Mountain or if it’s available bend your knees,
send your hips back. Connect to your core. And then maybe
lifting the left heel. And maybe in time if not today
maybe another day even wrapping your left foot around. Just check it out.
Hold on to a focal point here. This is the most pretzel-y
we’ll do so you’re doing great. Hang with it, breathe deep. Try to control your
breath no matter what your body’s doing here. Great and then wherever
you are, my darling friend, inhale lift your elbows up and then exhale to unravel. One more time,
interlace the fingertips behind. Feet hip width
apart or flush together. We’ll lift the chest to take a
deep breath in and then bend your knees a lot as you
send your heart forward. Knuckles, hands reach up and
we come into a Forward Fold. Ooh yeah. So bend your knees
as much as you need. We’re not gonna be here
super long so get into that good loving, I love you
spa-like breath. So you might be strapped for
time or in the middle of a workday but it’s amazing how we
can just bring our awareness to our breath and kind
of change our whole vibe. And I know you know this so
thank you for allowing me to just remind you
and myself today. Okay, without hitting anything
so try to control this move as we release the fingertips down. You’re gonna grab opposite
elbow with opposite hand. And our last little ditty here
we’re gonna rock back and forth. Oh yeah! Bringing some
love to the low back. Some more love I should
say to the low back. Bend your knees. Alright, one more cycle of
breath here before we roll it up so make it a good breath. Here we go.
Inhaling in. Exhaling out. Root to rise here,
release your hands. Slowly roll up to Mountain. Go a lot slower than you think. Surprise yourself. (sighs) Mountain Pose. Our last pose for today. Take a deep breath in. Exhale, if you’re feeling
adventurous and you trust the people around you,
(laughs) close your eyes. Just kidding, close your
eyes for just one moment. And find just one
last little moment of stillness of inner peace. Just kind of reclaiming your power to move through your day
with ease and with grace. Alright, open the eyes,
bring the palms together. Awesome! I love this. Thank you so much for
sharing your time with me. Tell us how it went in the
comment section down below. Check out that
other office yoga, yoga at your desk, whenever
you like and I’ll see you soon. Take good care. Namaste. (bright music)


100 thoughts on “Office Break Yoga | 14 Min. Yoga Practice | Yoga With Adriene”

  • Sanne Maarsingh says:

    Thank you SO MUCH! Have been office yoga'ing the last few weeks and it has improved my overall state of being at work! I use your + 20 min video's to guide me and my colleagues join me on a regular basis. You are the best, thank you!

  • Bronwen Merrill says:

    I've been following along with a Yoga With Adriene video about every other day for the past couple of weeks. I love that it only takes 15-20 minutes to re-center myself and find some balance in mind and body. Adriene, I love your commentary–it helps me to practice being kind to myself and gives me phrases to think on throughout the day. Today I really liked, "reclaim your power." Thank you for making these videos, they are blessing my life. <3

  • Big Conked Vegan says:

    Love love love this. I don't even work in an office but this video is perfect for if you're short of time and need a quick practise.

  • I'm not in an office its actually 4am, but this was quick and sweet enough to tame my anxiety and help stretch out the stress causing it, thanks! I'm so glad I found your channel.

  • Nora Takieddine says:

    Love it!! Thank you so much for this video and for the thoughtfullness in all the videos your offering us 😀

  • I work in a small lawfirm and my office-mates and I really like doing this video. Kicking off our heels and tending to our bodies for a few minutes in the workday really makes such a difference. I was struck the other day by the fact that we almost all wear high heels every day and how awesome it would be to have a short targeted practice for the end of the day when the pretty shoes come off for good. Something to ease our hamstrings and calf muscles and glutes back into shape. So here's me requesting Yoga for Paralegals Who Love Pretty Shoes. ?

  • Dita Carlita says:

    Okay, this has become a favourite! Those eagle arms are exactly what I needed after hours hunched over a Harry Potter puzzle ?⚡

  • מיכל פרי says:

    Hi Adriene, I love your practices and also you make me laugh, and that's a lot these days… I wanted to ask if you have practices for each chakra, both theaching about them and breathing and exercise. THANK U!!

  • I’m retired so my home is my office and this worked out very nicely. Thank you Adriene ?‍♀️??

  • Marla Stanton says:

    Thanks so much! Your videos are great for my afternoon exercise/meditation/prayer/relaxing! (watching from Conway, Arkansas)

  • Jennifer Hammond-Moore says:

    Thought I would add this to my daily routine. I eat lunch at my standing desk and never take time to rest it seems. Thank you for a quick mental break! You are so generous to share your practice with us! BTW, I have a red version of your Benji named Cody! Be well!

  • Emily Belling says:

    Thank you Adriene! Good to reset after sitting and staring at my laptop screen all morning. Practicing in Sydney, Australia x

  • So, i finally did this in my office after such a stressful morning. I feel great now! I am renewed! Bring it on! Thank you, Adriene!

  • I did this video at a family gathering, hiding out in the basement bedroom. Perfect length and perfect moves to reset from all of the commotion and refill so I can go enjoy the rest of my day. Thank you!

  • It's 1:30 AM here in Maine. Police night shift on an empty college campus….. and you just brought me back to life. Thank you Adriene.

  • My current favorite!! Great way to start before the work day, then later try to add in lunch break yoga or yoga at your desk 🙂

  • Jennifer Woods says:

    I'm in a phase of my life right now where I'm working three jobs, and am chronically sleep-deprived. This means I often can't manage to get a full workout in. So glad you have plenty of shorter videos that I can slip in here and there, including plenty of no-sweat ones which I can do in my coffee break, or in the middle of my day when I don't want to have to take another shower or get changed. At bare minimum, if I can fit in ten minutes in the morning, and ten minutes before bedtime, and whatever walking or lifting I can do during my day, that's enough to maintain my fitness, improve my level of peace, and keep me strong, relaxed, and ready to go. This morning I didn't have time to stretch at all before work, but just did this quick one at my desk. I feel amazing! So glad I found your videos. You explain things clearly, so I can feel free to keep my eyes closed through many parts of the workout and still not miss a thing. You're personable, which makes it feel like I'm doing yoga with a friend, or even have my own private trainer! You seem to understand the difficulties people may be having, and you let them know it's perfectly fine to start from where they stand. You provide variations for those who are more skilled, or less skilled. You don't just instruct, you make it fun. For all of this, I thank you.

  • Shantelle King says:

    Wanted to find the perfect standing yoga routine and this was it – cleansing and replenishing. Thank you Adriene! ❤️

  • Been doing this on my lunch break the past few days. I suffer from anxiety and it usually hits me toward the end of the day. This is a great break to make me feel super relaxed for the rest of the day.

  • Phenomenol. That's one of those words when you say it over and over it loses all meaning. H a H!
    Love and Respect from Joshua Tree Ca. Getting warm out here. Breath deep and move slow family !

  • Itumeleng Botlhoko says:

    Doing a long night of writing with two calls for proposals to respond to. This really helped ease the tension on my shoulders all the way in Gaborone, Botswana

  • xjustxlistenx says:

    Did this at work today on my break! I feel AMAZING!! I am so relaxed; I feel like I my muscles got a good stretch and a good workout; I am ready to take on the rest of my morning after doing this (:

  • Thank you so much for this! Being a single mom with 2 kids it is really hard for me to find time for yoga. Between sitting at a computer, breastfeeding, and carting a toddler around, my body REALLY needs this.

  • I was feeling so grumpy today and felt overwhelmed this weekend. I have been settling into the a new schedule with getting a job! (yay!), I didn't have a lot of time throughout the week to mourn and grief my mother passing away as immediately as I needed to when I wasn't working. I feel like I kind of bottled it up and it released over the weekend. I also have had some hormonal issues too the last month or so. I skipped yoga the last two nights because I was too tired and had stayed up too late, and I didn't want to tonight. My husband encouraged me to do some yoga today and I ended up clicking on this video. I had no idea how much it would impact me. I feel like all the anger and stress has left my mind and mostly left my body (I feel a little exhausted and stiff from working). I had so much fun with the cactus arms (I love cacti!) and the eagle arms and legs! I feel so loosey goosey after this yoga journey and I feel so grateful for Adriene and Benji and yoga and life and fun.

  • Holladay Aviation says:

    I took my first yoga class last week and am really enjoying practicing with you online in between classes! Thanks for all you do.

  • irishgirl81498 says:

    fantastic morning stretch after waking up super sore and tired from carrying a heavy backpack for work. thank you adriene!

  • The Story Collector says:

    I really enjoy and use this video regularly.

    Sometimes my partner joins me. They have health problems which kind of messed with their balance. But these kind of poses they could do.

    I haven't had the courage to do this at work but someday I will! ?

    ? Very helpful! Thank you very much.

  • Olena Opanasenko says:

    Shakey Graves is amazing! I've made it a background combined with this video – sounds just great)

  • Stefnzai menard says:

    ??️g/ag/b0ai (?)
    You are a powerful Goddess!!
    Just as simple as that
    Thank you for your work and ?

  • Allison Fortier says:

    "And I know you know this so thank you for allowing me to just remind you and myself today." ❤️ I'm practicing in Austin, TX, USA!

  • Work from home office break session. Haven't done yoga in a couple weeks so we are going to ease into it with this "little diddy" 🙂 Using your hands at work — ayeyo lol

  • This is also great for the beach if you don't have a mat with. I love using this for a cool down after a beach run because there's no laying down in the sand moves lol

  • Would u mind creating another office break video? This one really helps alot I do this routine everyday. Another would help to mix things up a bit.

  • Omg this was amazing! I work a desk job at a busy urgent care, sometimes not busy. My neck and shoulder get extremely sore, as well as my lower back. Being heavy set and having a large chest makes this worse. This helped loosen me up so much!!! Thank you!!??

  • Schuyler Schrickel says:

    I absolutely LOVED doing this during my break at work. It changed the course of my day and I couldn't be happier having done it. Thank you Adrienne! Looking forward to doing that again

  • Thank you so much for this short yoga, my day was very hectic earlier and super busy later, but this yoga moment helped me regained my balance and breath

  • Thank you for all the support and love that you showed me in the videos you’re a great teacher I have much love and Benji

  • practising in my front room (as usual) have to say I came to your video's after trying to find a solution to a problem I've had with my right foot and after finding a suitable video (which has helped immensely) I decided to try a few more of your video's and… I love it! Its now become a important part of my day and my quality of life has greatly improved! as a 45 year old bloke – I never in a month of sunday's thought I would take up yoga but here I am. Much love from North Devon , United Kingdom 😉

  • Study break with this one! Felt so amazing. Back to studying with a clear mind and relaxed body! Thank you Adriene 🙂

  • This is amazing, great way to get rid of that tightness in the neck from sitting for a long time. Thank you Adrienne.

  • I just did this at my office and OMG it felt sooo good! Not too long, not too short, with goosd poses, perfect for the office! Thank you, Adriene!

  • I didn't realize just how MUCH tension I was holding in my upper body and back until I did this today. Thank you for the loose feeling of peace lmao!

  • Awesome video! Perfect for someone like me who spends a lot of time at a desk. I wouldn't recommend going full eagle for the gentlemen out there unless you've got a lot of support downstairs, but quickly found my comfort zone and kept it going! ?

  • ive been sitting at my desk all day and doing this helped open up my upper back so much from slouching! exactly what i needed for a little mid day yoga sesh

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