Yoga For Chefs | Yoga With Adriene

– What’s up everyone? Welcome to Yoga With Adriene, I’m Adriene and this is Benji. And today we
have yoga for chefs. This is a practice that
I think will benefit many, so I hope you enjoy it. Hop into something
comfy and let’s get started. (upbeat music) All righty chef and friends, let’s begin in a
nice comfortable seat. Come on down to the ground, and if you know it’s
a little bit difficult for you to sit in this
cross legged seat comfortably, go ahead and grab
a blanket or a towel and lift the hips up,
sit on your blanket or towel so that you can
length in the spine with a little more ease. Alright, so we’re gonna start by just taking a
second to be still and land here in this moment. It’s such an awesome
thing that you’ve done, taken this time
out for yourself. So let’s ease in. We won’t get too crazy today, but I love the practice
of yoga, the tools of yoga, because I’m constantly reminded that a little goes a long way. So taking this little
bit of time for yourself is so great. Let’s take a
second to tuck the chin, relax your shoulders, and if you’re
comfortable close your eyes, or just soften your
gaze down past your nose and allow the sound of
my voice to guide you here. As you’re ready give the thinking mind a break, start to scan the body and just notice how you feel, tired, heavy, sore, tight, stressed, energized, just take a second
to do a little scan and observe,
notice how you feel. Or it could be more subtle, it could be that you soften your attention towards one thing that maybe you’ve
been really focused on. Maybe you let go of it for
the duration of this practice, just so you can be
in the present moment and tend to your body,
and tend to your breath. Start to notice your breath and begin to segue into
a more conscious breath, a more conscious
breathing pattern, just deeper, fuller inhalations and
longer exhalations. Then continue to
gently deepen the breath as you drop the
chin to your chest and slowly begin to
make circles with the nose one way, nice and slow, and then the other,
reversing it nice and slow. And as you begin to create
these circles with the nose and continue to gently
deepen your breath, see if you can keep your
shoulders relaxing down actively and your heart
lifting out actively. Taking your
circles back and forth, working out any kinks
in the neck, the traps. Again, telling our brain
as we breathe deep here and start to move the body, that we’re gonna give
the thinking mind a break and really just be
in the present moment, fill your cup. Alright, bring the
head back over the heart. See if you can align
the head over the heart and the heart
over the pelvis here. And we’ll bring
the palms together, take a deep breath in, and on the exhale go
ahead and take your fingertips forward and then down. Big stretch here in the palms, in the wrists and the forearms. Try to keep your
shoulders relaxed still, heart lifting,
take a deep breath in, stay here, long breath out,
stay here. One more cycle of
breath in and out. Nice work, Benji. Alright, bring it back up,
interlace the fingertips, press the palms forward. Again, stretching
through the palms, the wrists, the forearms, but finding a
nice deep slow breath, kind of calming
the nervous system, again, telling the body, we’re taking a
little bit of time to reset, to find what feels good. Alright, now continue
the journey up, press your palms forward
on an imaginary surface as you reach the palms all
the way up towards the sky. If the shoulders are tight,
no need to push it, just keep it nice
and at a diagonal here. Inhale, lift up
from the waistline, lift, lift, lift, lift,
and then exhale, slowly release
the fingertips down soft and easy on the neck here. Awesome, left hand
comes to the earth, right fingertips
reach up and over, side body stretch. You can pulse
here a couple times, return to the breath,
nice full conscious inhalations and long exhales, letting
go of any stress or tension. Cool. Then take the right
hand to your left kneecap, and then take
your left fingertips all the way up and
over in the other direction. Breathe deep, keep
working to ground the shoulders down away from the ears. Lift your chest,
lift your heart. Take one more breath,
inhale in. Exhale, left hand
now to the right knee, round everything forward,
chin to chest, navel draws in
towards the spine. Bow your head down we’re
getting an amazing stretch, the whole back body here
creating length in the spine. Go ahead and let the
weight of the head relax over. Sweet. Then ground down
through the lower body as you lift up
through the spine, inhale, lift the elbows, open the arms out, ah, and fingertips come
back down to the earth. Awesome. Take the
right hand to the Earth, inhale, reach the left
fingertips up and over, side stretch. Breathing deep,
finding what feels good here. Don’t really worry
so much about the shape, but the sensation, right? We only have a
little bit of time to tend to your body,
to get into the good stuff, so make it your own. Take one more breath in here, and then on an exhale bring
the left hand to the kneecap, and take the right
fingertips up and over. Opposite direction, big stretch. Let the thighs be heavy here. Shoulders relaxed. Inhale, pull the
right thumb back just a bit, and then exhale, right hand
comes to the left kneecap. Go ahead and round
everything through again. So we’re really taking the
navel back towards the spine. Big stretch through both the upper and the mid-back. And then take one
more inhale and exhale to go a little deeper, feeling that length
in the low back as well. Great, here we go, releasing.
Lifting elbows all the way up. Come all the way back
up to a seat. Awesome work. Take a deep breath in. Empty it out
through the mouth. (sighs) Alright, coming
forward on to all fours. Take your time,
move nice and slow. Benji, you’re so
sleepy today, bud. Bring the wrists right
underneath the shoulders, knees right underneath the hips. Inhale to drop the belly,
open the chest, Cow Pose. Exhale to round through,
Cat, chin to chest. Inhale, drop the belly,
open your heart forward. And exhale,
rounding through now. Take a couple
rounds on your own. Spinal flexion, getting the spine moving, nice and easy. Awesome, and then
bring the big toes together, come back to center,
bring the knees wide. Inhale in,
send your right fingertips up towards the sky,
really reach. And then exhale, you’re
gonna thread the needle, bring the right arm underneath
the bridge of the left arm, and you’re gonna come to
a rest on your right ear. Left hand can come
all the way forward, you can bend the
elbow for a deeper stretch, or you can even
take the left hand to the small of your back here. As you breathe
deep in the twist, send breath to your belly, massaging the internal organs. And then slowly bringing
it back up through center, and when you’re ready,
switching sides. Sending the left
fingertips up high. Threading the
needle as you breathe out. Coming to rest on
the left side, left ear, the left shoulder, and right
arm can, again, find extension. You can bend the
elbow for a little fulcrum or you can take the right
hand to the small of the back. Breathe here. Try to keep your feet
pressing down on the earth. Yep, you got it. Take one
more cycle of breath here. And then slowly release. Awesome work. We’re gonna come
to a Downward Dog. Walk the hands out,
upper arm bones rotate out, opening up through the chest. And then we’ll
curl the toes under and nice and
slow in your own time send the hips up high. Bringing the heart
above the head here, so good for the body, taking a second to
pedal the feet out. Make sure you’re
not holding your breath, but start to
really stretch the feet, stretch through the ankles,
the calves, the hamstrings. You can twist a little
bit from left to right. Mhmmm. Make sure
you’re not holding in the neck or gripping in the neck. Let your head hang
here for this variation, just nice smooth deep breaths as you stretch out the feet,
the ankles, the legs. Great, one more cycle
of breath here in and out. And then we’ll
slowly lower to the knees. Awesome work. We’re gonna take the
legs to one side, any side, and we’re gonna
come through to a seat. Send the legs out long. You can bend your
knees generously here or start to straighten
the legs right away. So just feel it out. Inhale and send
the fingertips up high. Exhale, think up and over, you’re gonna
reach towards your toes. Don’t even have to come close, we’re just wanting to send
some more love to the low back. So feel free, again,
to bend your knees as generously as you need, and eventually we
wanna round through, letting the weight
of the head melt down. So folding in. Listen to the
sound of your breath here. Taking a little
time to go inwards, so close your eyes. Take one more breath in. Exhale to slowly roll up. Bring the feet together,
Cobbler’s Pose. It’s okay if the hips are tight, that’s why we’re here,
checking in. You can grab the ankles
or you can take your thumbs right to your sweet feet and give yourself
a little massage. So holding onto the ankles,
sitting up nice and tall, drawing the tops
of the thighs down, or give yourself a
little foot massage. It might sound weird at first, but a little goes a long ways. So take your thumbs
to the arches of the feet and you can go to town here just stretching
through the feet. Giving yourself some love. Awesome. Then we’ll bring the
knees back up through center, walk the feet as
wide as your yoga mat, or a little bit
wider than your hips, and you’re just
gonna windshield wiper the legs one way
and then the other. And your hips and your
bum are gonna kinda scoot down and we’re just
gonna let that happen, ’cause we’re coming
onto our backs next. So we have external
rotation in one hip, internal rotation in the other, as you windshield
wiper side to side. And eventually we will come
all the way onto our backs. When you get there, go ahead and hug the
knees into the chest, more lower back love. And then kick
your left foot out, hold your right knee in, but let your left heel
hover just above the earth. Take a deep breath in. On the exhale, switch.
Bring your left knee in, send your right leg out, but let your right heel
hover just above the earth. So just welcoming
gently a little core. Switching in your
own time back and forth, seeing if you can get
the low belly to draw in, the low ribs to hug in as
you switch back and forth, just lighting up
the abdominal wall. You have the support
of the earth here, your yoga mat literally
has your back in this moment. Let’s do one more on each side. Awesome. And then allow
the feet to come to the earth, knees up towards the sky, kick the right foot up,
cross the right ankle over the top of the left thigh. Reclined Pigeon,
you’ll lift the legs up. You can interlace the fingertips
behind your left hamstring, and then start
to squeeze your legs in towards your body. This is our last
shape here on both sides, so reconnect with your breath, close your eyes,
relax your shoulders. For this last inhale, you
might straighten the left leg. Flexing the left toes
towards the face, and then slowly
release as you breathe out. We’ll switch to the other side. Right foot on the ground,
left leg kicks up. Left ankle crosses over
the top of the right thigh. When you’re ready,
thread the needle, lifting it up, interlacing
behind the right hamstring. And you can imagine pressing
your right foot into a surface, like an imaginary wall here. You can use your left elbow to create a deeper
stretch in the hip, pressing it into the left thigh. You can move around here
a little bit, breathe deep. Close your eyes. Feel your back supported here. For this last inhale, you might consider
straightening the right leg, flexing your right
toes towards your face. And then as you breathe out,
let’s unravel everything. Release everything,
send the legs out long. Inhale, reach the arms
all the way up and overhead, a final big stretch here,
full body. Spread the fingertips,
open and close the jaw. Spread the toes. And then take one
more deep breath in. And as you exhale, just bring your arms to
rest gently at your sides. Walk your ankles,
your feet out just a bit, and close your
eyes as you breathe in and relax the weight
of your body completely and fully into the mat,
into the earth as you breathe out. For a hot second here
just let everything go, a total surrender. Awesome, nice work everyone. If time allows you to be still
and relax here a bit longer, you can pause the video
and return to this position. Otherwise we’ll
bring the palms together. Thumbs right up
to the third eye. Take one final big
breath in through the nose. And out through the mouth. And we finished this practice by recognizing the light in ourselves
and each other. Thank you for what you do. Thank you for
taking time for yourself and sharing it with me and the
Yoga With Adriene community. I’ll see you next time. Namaste. (upbeat music)

Jerry Heath


  1. I loved this practice this morning. You always seem to post exactly what I need right when I need it! Thanks! โค

  2. Could you do some stretches for developing flexibility to help get into a cross legged position comfortably? ๐Ÿ™‚

  3. Adriene I really loved and enjoyed this new practice. I was totally immersed in the moment listening to your voice and finding it kind and non demanding/challenging which was what I needed for my Sunday morning practice here in England. A little gentle with all moves today even the core which I love, so feeling calm and happy. It was a good recipe Adriene ๐Ÿ˜Šsee you tomorrow on the mat ๐Ÿง˜๐Ÿผโ€โ™€๏ธ๐Ÿง˜๐Ÿปโ€โ™€๏ธ๐Ÿ™๐Ÿ’ž

  4. You got me with todayโ€™s email very much. Weโ€™re always told to be compassionate but we see compassion as understanding that everyoneโ€™s different and accepting it, finding room for that yet another difference in the world. Nobody ever said it was about finding yourself in others – but that makes a perfect sense and thatโ€™s exactly what I want to work on more. Thank you so much for your words and for this practice!

  5. A great guardian angel what quality unique amazing with great balance what a five star rating with yoga You to Benji my buddy dear father God amen

  6. Muchas gracias querida Adrienne, eres muy generosa, te deseo que toda esa generosidad con tus videos gratis te llegue duplicada o triplicada, tanto para ti como para Benji. Abrazos

  7. Yes LOve this ๐Ÿ’– just what I need today.
    Thank you Adriene ๐Ÿฆ‹ have a Beautiful day ๐Ÿ’–๐Ÿ’–๐Ÿ’–

  8. Loved it ๐Ÿ’•

    Hello lovely people, I'm a beginner on YouTube ๐Ÿ”ฅ Want support of you guys ๐Ÿ’• Please have a look at my channel and do support โ˜บ๏ธ Your one sub can make my day brighter ๐Ÿ˜‡โœจ Have a great day ๐Ÿ˜

  9. Thank you, Adriene!๐Ÿ™๐Ÿ’œ๐Ÿ™๐Ÿ•‰
    Beautiful Benji!๐ŸŒท๐Ÿ’•

  10. I soooooo loved today's sequence as I adore floor practice. Sweet Benji was super relaxed too! Thank you once again Adriene. Sending love to you and Benji ๐Ÿ’œ๐Ÿพ๐Ÿ™๐Ÿผx

  11. Gastronomy is one stressful field.Sister Adriene great discovery. ๐Ÿ˜‡๐ŸŽƒ๐Ÿ™๐Ÿ™

  12. This one comes right at the time when my family starting to prepare a winter menu. Every year about this time we are making lots of piquant things made of vegetables and fruit using traditional recipes. Namaste <3

  13. It was a lovely practice to do before work this morning. Iโ€™m no chef but I work on my feet all day (in retail). Thank you for all your hard work and beautiful videos. 3 years of doing yoga with you on a daily basis, and I feel better, stronger and happier every day.
    Namaste ๐Ÿ™๐Ÿป๐Ÿ’•

  14. Its a bit away from the theme but i was wondering if you could do a chakra series? Maybe one for each? :))) that would be awesome!

  15. I really needed some quieting of the thinking mind this morning and actually only realised how tense I was when I started the video. A perfect one to calm yourself and say all is good! Namaste! <3

  16. I am a confectioner and I can tell you this is the right practice for those who work all day in the kitchen and are tired mentally and physically. IMHO this practice only lacks a few more moves for back. Thank you!

  17. Oh no, I didn't get the notification! And I already did my daily "yoga with adrienne" today…๐Ÿ˜” TOMORROW! ๐Ÿ˜‹ 1st thing in the morning ๐Ÿค— definitely ๐Ÿ˜Š

  18. Today I lovingly invite you to take a moment to see what you have in your basket.
    This means, take a moment for yourself. To yourself. Connect inward.
    What is going on right now? Are you concerning yourself with ideas of what is to be? Are you attached to the stories of your past?

  19. Love this one, very relaxing. My back feels so good <3 Btw. I am so glad that i signed up for your emails, they always make me smile ๐Ÿ™‚ . Thank you so much Adriene <3 . Cheers from Poland!

  20. This was great Adriene!! Short & Sweet ๐Ÿ˜‹ I will forward this along to my "Chef" friends !!! Thank you for sharing your gift with us. ๐Ÿ™๐Ÿ’–

  21. This is awesome!!! I am not a chef but I am in my kitchen A LOT for my channel, doing meal preps and cooking. I will definitely do this one!! Thanks for your great videos!

  22. Great start to my morning for a Sunday. This was perfect to stretch my sore upper body from doing kickboxing workout yesterday.

  23. This is perfect for me, thank you. I am a really good vegetarian/vegan home cook. Cooking is a therapeutic, spiritual practice for me, and I love it. Next time I see you, amiguita, Iโ€™ll bring you a treat! โค๏ธ

  24. I just moved into my new place and this was the first yoga session here. It was a nice easy going session to complement all the hard work that Iโ€™ve been doing for the move. Thank you, Adriene!

  25. Chefs are notorious for not taking care of themselves and running themselves into the ground. This is such a sweet, but random dedication to kitchen staff. You're a good'un.

  26. My new favorite!Could you do a practice on " Yoga For Frisbee Throws" specifically disc golf:) lots could benefit

  27. After working out yesterday, my back and hips felt this session ๐ŸŽŠ๐ŸŽ‰ thank you ๐Ÿ™๐Ÿผ

  28. Please do a yoga routine for new moms with sore muscles ! I can only spare 15 mins ๐Ÿ™

  29. Great idea! Would you be willing to do yoga for police officers? Many officers, including myself, tend to have shoulder and hip issues from wearing heavy gear all night/day and sitting in patrol cars or standing/walking for extended periods.

  30. Dearest Adriene – Iโ€™ve been practicing with the YWA community since the first 30 day challenge. Youโ€™re a part of my household, a familiar voice to my family and now my fiancรฉ John as well. Iโ€™ll occasionally be able to nudge him into practicing a video with me.

    For the last couple of months, John (a chef (and Bourdainโ€™s spirit animal, truly), has been busting his ass at work. Iโ€™m talking 65 hour weeks, 12-15 hour days in a commercial production kitchen. Heโ€™s been after a big promotion, being groomed and putting in the work. His team has been understaffed, and heโ€™s been the morale champion for his kitchen, doing his very best to set the tone for a supportive and positive space. This has been exhausting and emotionally draining.

    On Thursday, at the end of a very long week, John was given the promotion and beautifully affirming accolades from his peers and superiors. Our hearts are so full and bright.

    When he got home that day, he joked that Adriene needs to release video: โ€œYoga for kitchen workers.โ€ This morning I opened your love letter, read Bourdainโ€™s wisdom, and I wept. Immediately took a screen shot and sent it to John, whoโ€™s been in the kitchen since 6am today. I read on to see todayโ€™s video, and felt giddy disbelief.

    Thank you for all that you do. For always being a part of our lives – during my dark times when I need some help finding my light, and during the times when everything seems to fall neatly and perfectly into place. At long last.

    Couldnโ€™t pass up sharing this beautiful piece of serendipity with you. We love you!

  31. Can you put together a yoga for figure skaters session? In my experience as a high level figure skater, I could definitely benefit from some foot/ankle flexibility (since my feet are stuck in stiff boots), upper back opening, and thigh loosening.

  32. Thank you! I would super appreciate a video for photographers. We carry heavy equipment during, to, and from shoots, often wear shoes that look good at an event but arenโ€™t great for our feet, contort ourselves to get the right angles, spend long hours at computers afterwards, and more.

  33. Thank you Adriene ๐Ÿ˜Š when I catch my thoughts wandering I remind myself of something you've said in a few other videos. I'm probably paraphrasing, but it's something like, "your breath is your song. This is what you sound like to be alive" ๐Ÿ™‚
    Thank you! Xoxx

  34. Yofa chef present. Just started watching can't wait to see what this practice has to offer.

  35. ;-D how bout a… 'Yoga For the Momentarily Heartbroken Early Morning Stretchers Who Experienced a Cardiac Palpitation When They Noticed a Taken Ring Finger, and, then Realized it was on the Right Hand'

  36. I'm starting a new job at a restaurant tomorrow after doing care work for a year, the timing is perfect. Thank you!

  37. As I come to my mat this morning and I am filled with gratitude and wanted to share the beautiful moment I had yesterday โœจ I am currently traveling full time and yesterday (unexpectedly) I signed up to do a sunrise goat walk with a woman named Dianne. We ended up talking about any and everything and I proceeded to ask her about goat yoga and itโ€™s popularity. Once on the topic of yoga we discovered that we both practice with you and Benji! ๐Ÿ’› It was such an awesome moment for me, a girl from Cincinnati to meet Dianne, a woman from North Carolina in Los Alamos, New Mexico and share our love for you, Adriene and this beautiful community. Thank you ๐Ÿ™๐Ÿฝ

  38. Omg you should do yoga for housekeepers! My back at the bed of the week…๐Ÿ˜ฉ Iโ€™m not okay! ๐Ÿคฃ

  39. Thank you Adrienne, Iโ€™ve learned a lot from you. Namaste๐Ÿ™๐Ÿผ๐Ÿ‡ฒ๐Ÿ‡ฝ

  40. Lovely thoughtful practice, along with a most lovely email. The recipe analogy strikes a chord. Another great one to keep coming back to. Have a beautiful day ๐Ÿ˜Š ๐Ÿ’•๐Ÿ’“๐Ÿ’•

  41. This is *great*!! My husband is a chef so Im gonna have to pop this on and do it with him!! He is always in pain haha.

  42. These videos are great. But is there a way to do a full stretch of downward dog without the head upside down? Inversions trigger my vertigo ๐Ÿ˜”

  43. This felt amazing after having played squash yesterday (happy moment when I realised that's not only a sport but also a vegetable which is pretty fun considering the title of this video)! Lots of love fellow yogis <3

  44. Nice full body stretch for a rainy Sunday morning! Thank you Adriene, love your show!

  45. Thank you for this video now i feel good, and thank you for your kindness โ™ฅโ™ฅ Namaste

  46. I'm not even a chef but I found this practice so relaxing and good ! Thank you Adriene for all you're doing for this community, your videos are awesome !

  47. Doing this twice.
    Thank you Adriene.๐Ÿ˜Š๐Ÿ˜˜โค๏ธ๐Ÿ™๐ŸŒน

  48. Can you possibly do yoga for Artists? I have to sit slumped over hours at a time to draw and I get a lot of wrist/hand/back/neck aches….

  49. This is my video , thank you . You are literally the best thing Iโ€™ve seen on YouTube . So kind.

  50. Thank YOU for doing this! So grateful to have found this 30 day #ywaREBIRTH (Day 15), it perfectly coincides with the inner work that I am currently doing. Thank you so much for your generosity, kindness and authentic gifts ๐Ÿ™‚

  51. Feeling very relaxed and ready for bed, this was a great way to wind down the day โ˜บ๏ธ
    Thank you ๐Ÿ™๐Ÿพ

  52. This was a really nice Sunday practice & I really enjoyed the accompanying message. Thank you.

  53. I have been waiting years for this one , thank you so much . Can not wait to hit the mat. Namaste

  54. For past 1,5 months, it was almost too easy to "be in the present" and leave worries behind. Even if the day wasn't easy – I was able to do it. Today has been different, I can't shake off the emotions but I'm not angry at myself, I just gotta work on it and let time do its thing and heal me. Here's some love for all my monkey minds, broken hearts and everyone who can't "turn off" their thoughts ๐Ÿ’•๐Ÿ’•๐Ÿ’•

  55. Oh gosh Adriene…. that was amazing. My daughter had her birthday party today whilst fun and party for everyone else, for me it was quite a bit of stress. I REALLY needed this in the end of this long but amazing day ๐Ÿ™๐Ÿป๐Ÿ™๐Ÿป๐Ÿ™๐Ÿป๐Ÿ™๐Ÿป๐Ÿ™๐Ÿป๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป๐Ÿ‘Œ๐Ÿป

  56. As always, just what I needed. Every time I go through a bit of a rough patch it's comforting to know that my mat has my back. Adriene and this community are incredibly helpful in reminding me that I'm not alone and that there are healthy ways to cope with anxiety and life challenges. Thank you, namaste

  57. Ohhh this was good! Bit tricky lying down at the end as I had gua sha on my back this afternoon and itโ€™s sore but at the same time the pressure felt gooood!

  58. Great video, stretched out a lot of sore muscles today! Is it possible you have or can make a yoga for artists? I do the wrist stretching one you have, but a lot of artists sit at desks all day, kinda hunched over doing work and it takes a surprising toll on the whole body. It'd be nice to have something to do between work on breaks.

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