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15 Minute Beginner Flexibility Routine! (FOLLOW ALONG)



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00:00 – Introduction; aims of the routine and who’s appropriate for
00:40 – Neck side flexion
01:58 – Shoulder extension reaches
02:49 – Child Pose
03:16 – Child pose with lat focus
03:51 – Child pose with pec twist
04:47 – McKenzie push Up
05:40 – Leg tuck up
06:07 – Leg side drops
06:50 – Cross body glute pull
08:31 – Hip swivels
09:24 – Squat to pike
10:36 – Low lunge (left leg)
11:10 – Lunge with twist (left leg)
11:45 – Frog pose rocks
12:27 – Low lunge (right leg)
13:01 – Lunge with twist (right leg)
13:40 – Frog pose squat
13:51 – Squat and closing notes


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16 Minute Yoga For Flexibility! Make space and cultivate flexibility so that you can be available and open for life’s tasks and opportunities with more ease and joy.

Stretch your body, ground your energy, let go of stress and Find What Feels Good.

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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
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  1. Asi Sarakhun

    May 15, 2021 at 3:35 pm

    i'm so enjoy with this …. thank you 🙂 #ขอบคุณค้าบบ

  2. mirza ezra

    May 15, 2021 at 4:13 pm

    Im here because I just wanna do pole dancing

  3. CeOZ YamerZ

    May 15, 2021 at 4:47 pm


  4. Sands of Time Fitness

    May 15, 2021 at 4:56 pm

    nice video Tom! I need to watch a more advanced one

  5. Opal Fenwick

    May 15, 2021 at 5:53 pm

    I swear the soothing British accent makes it easier to do the stretches

  6. udita sunar

    May 15, 2021 at 5:57 pm

    this exercise is really worth it and not really painful also.

  7. RomyAntonnette

    May 15, 2021 at 6:05 pm

    Very good light stretch video that is the perfect length of time!

  8. Kari Kekki

    May 15, 2021 at 7:02 pm

    Hi I just started this routine awesome feels great how long should I do this routine for
    1 month . .? And move to next my goal for 2021 is to learn a handstand

  9. a

    May 15, 2021 at 7:42 pm

    How to satisfy your man

  10. Earl Eldridge

    May 15, 2021 at 8:40 pm

    Beginner my ass

  11. Nova No Skillz

    May 15, 2021 at 9:09 pm

    i do this every morning and night and i feel so much better because of it

  12. Chad T.

    May 15, 2021 at 9:19 pm

    Keep searching for the perfect morning stretch for my capabilities and I think I finally found one. Love this

  13. Maahi Ahmed

    May 15, 2021 at 9:45 pm

    Can't put my feet flat on the floor when in frog position

  14. Holy Kenobi

    May 15, 2021 at 10:42 pm

    Yo that kinda looks like an object from fortnite

  15. taehnou

    May 15, 2021 at 10:50 pm

    Is anyone? Just for PE?

  16. TJR

    May 15, 2021 at 11:49 pm

    Great video, thanks!

  17. روهيل

    May 16, 2021 at 12:21 am

    I thought all the time that this is so easy like 'Yoga' but after I realised I have no mobility I am trying it out and its so exhausting… but I will do it everyday 🙂 !!! Awsome Vid!

  18. James Rigby

    May 16, 2021 at 12:53 am

    11:06 I'm wearing boxer shorts, I'm definately swinging around in that position!

  19. George Kershaw

    May 16, 2021 at 1:00 am

    My hip flexors are so tight, I have an extreme pelvic tilt so hoping this helps!

  20. Poncho Bolaños

    May 16, 2021 at 1:12 am

    Hello, I started doing these amazing stretches as part of my daily routine now, but now I'm working out too and I'm guessing if I should also stretch in rest days or if I should avoid stretching at all or maybe do a different set of stretches for rest day, I hope someone can answer my doubt, cheers!!

  21. Yoga With Adriene

    May 16, 2021 at 1:44 am

    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!

  22. Sydney P

    May 16, 2021 at 2:36 am

    I can’t believe your channel is free

  23. Nemo

    May 16, 2021 at 3:10 am

    i see your dog is helping you with yoga the same way my cat does

  24. Sideways Fast

    May 16, 2021 at 3:51 am

    Thank youi Adrienne 🙂

  25. Sarah Kilgallon

    May 16, 2021 at 4:51 am

    I love this practice

  26. Zarathustra Goertzel

    May 16, 2021 at 5:19 am

    Sweet, this is one of my favorites so far :- )

    I generally prioritize "yoga for flexibility" (and find calisthenics a la Shaun T better for strength and endurance). :- )))

  27. Onlykuper

    May 16, 2021 at 6:15 am

    Thank you for this it was great.

  28. Mish Young

    May 16, 2021 at 6:59 am

    I’m a single lady in my 50’s and I’m moving in a few weeks, so I’ve been packing boxes every weekend for the past few weeks in preparation. As a consequence my body is sore but thanks to doing this sequence every morning, I’m able to still go about my day at work with a smile on my face.

  29. Mish Young

    May 16, 2021 at 7:15 am

    I’m a single lady in my 50’s and I’m moving in a few weeks, so I’ve been packing boxes every weekend for the past few weeks in preparation. As a consequence my body is sore but thanks to doing this sequence every morning, I’m able to still go about my day at work with a smile on my face.


    May 16, 2021 at 7:26 am

    Day 14. Thanks


    May 16, 2021 at 8:18 am

    Day 13/. I love it when you say "yaaaay"

  32. kar C. C.

    May 16, 2021 at 8:26 am

    Love this. A great sequence for the morning before starting my day


    May 16, 2021 at 8:32 am

    Day 12. Thank you.

  34. Colin Lo

    May 16, 2021 at 8:44 am

    Ive seen this video many times. I like the length of the video and it helps after my runs. Appreciate your guidance.

  35. Beatriz Espinosa

    May 16, 2021 at 9:18 am

    Love this session. Thank you very much

  36. Omkar Mahadik

    May 16, 2021 at 9:55 am

    This has been a beautiful experience


    May 16, 2021 at 10:20 am

    Day 11. Thank you.

  38. Amanda Davis

    May 16, 2021 at 10:37 am

    This was so great! Im dealing with a pretty brutal running injury and not being able to be as active as I'm used to I feel so tight!! This put no pressure on my ankle and gave me a little more peace and mobility

  39. Chandra Hawthorne

    May 16, 2021 at 11:10 am

    Awesome video thank you! And in reality I just wanted to tell you your blue boy Benji is adorable!

  40. Melina Marija Kiković

    May 16, 2021 at 11:15 am

    Thank you my back pain disappeared completly

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Sukshma Vyayama includes a group of minor exercises from toes to head. These are also called joint opening or warm-up exercises.

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1) While doing all these joint opening exercises ,you should sit straight in a 90 degree angle between your legs and upper portion of your body.
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4:17 rag doll
4:45 mountain pose
5:12 plank
5:37 cobra
5:58 downward going through canine
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7:47 cobra
8:00 downward going through canine
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9:03 prolonged warrior
9:24 revolved aspect angle
9:38 cobra
9:48 downward going through canine
10:12 low lunge
10:22 warrior II
10:33 peaceable warrior
10:44 prolonged aspect angle
11:06 revolved aspect angle
11:22 cobra
11:30 plank
11:36 downward going through canine
12:00 low lunge
12:07 warrior II
12:10 peaceable warrior
12:14 prolonged aspect angle
12:30 revolved aspect angle
12:45 aspect plank
13:09 wild factor
13:20 cobra
13:30 downward going through canine
13:53 low lunge
13:58 warrior II
14:02 peaceable warrior
14:06 prolonged aspect angle
14:23 revolved aspect angle
14:34 aspect plank
14:50 wild factor
15:05 cobra
15:18 downward going through canine
15:39 mountain pose
16:54 employees pose
17:50 seated aspect bend
18:38 cat/cow
19:03 seated twist
19:29 reclined full physique stretch
19:50 knees to chest
20:28 discover stillness/set an intention
20:22 relaxation

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