Yoga For When You're Sore (with special guest)

Yoga For When You Are Sore. In this episode of Yoga With Adriene we share a short (hands-free!) sequence of stretches for when you are tight or sore. We will connect you to your breath and body and relieve tension or stress.
This is a great little ditty when you are feeling stuck and need to start somewhere and get moving! Work on balance, stretch, and CONNECT. Awesome post-workout or the day after.
This sequence also inspires a sense of play - so enjoy! Enjoy this time for yourself. Allow, release, and let go! Namaste.
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❤️ WELCOME to the Yoga With Adriene KZbin channel! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls! SUBSCRIBE to the channel and join our global movement! ❤️
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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, and assume all risk of injury to yourself.

[@musikgirlie]

Seeing Baby Benji and Adriene with bangs made me smile so big this morning! Throwback love and namaste 🙏🙌🤘💚

[@shotgunndunn]

@Leonel Ignasiak uh, what does that have to do with this video?

[@skylatinkle9254]

Me too! That was so cute!! Me dog took my happy noises at Benji as an invitation by my feet my practice. Definitely saving this video too, I enjoyed it very much! Humbled by lessons on balance for sure

[@SaraQuinn]

Totally! Baby Benji is so sweet!

[@SH-ix6mc]

Sweet, sweet Benji was definitely processing what mom was doing and picked up on what to do quick!

[@Natarwen]

So cute baby Benji ❤️

[@1954BigV]

Benji is sooooooo little and cute, especially when he jumped up on Adriene. He has grown into quite the yoga dog. So sweet.

[@elorahhh]

Omg Benji!!! I've gotten so used to seeing him in videos it's so cool to see his FIRST APPEARANCE!! :D You guys have had such an amazing journey together!

[@Vitordiogovitx]

What Elora said. xD Congrats Adriene and Benji on your progress.

[@jananysten1953]

had the same! he was a puppy!

[@PossumMedic]

I'm so used to him too! I was waiting for the special guest! xD

[@fruzsinafarkas4076]

@@PossumMedic me too :)

[@ericacraft2206]

Just now watched this video and realized at the end that it must've been Benji's first appearance. So cute!

[@AIChatAdvisor]

Discovered this video today and it was just what I needed. I wondered what Benji was like as a puppy. It was fun to see how well-behaved he was. We use to raise Heelers on our ranch so it's always a treat to see him. Thanks, Adriene and Benji for making my day, again!

[@poetrypowersprosperity1366]

Oh wow, I did this video exactly 4 years after this was posted, and Benji is now an integral part of each video, all grown up, downward dog and all. He was SO cute, and when he put his paw on your belly just as you said 'Puppy belly', uncanny! You were both born for this - or all three, including Chris. Thank you so much! Love you xx ❤️

[@annebice5101]

Coming back to this “oldie but a goodie” after two straight days of heat, walking, and everything on a stick at the great Iowa State Fair here in 2023. Knew this would be gold with those achy muscles. But the most rewarding, baby Benji, showing his yoga muse spirit even so early in life. I’m so glad you are here, Adriene with Benji, for us in the past, present, and future. 🙏🏻💗🌟

[@kenchikuklo1403]

The cuteness is too much omg! The way he sits in the first part with his legs splaying out haha, he is the epitome of chill!

[@beyondthebop]

Came here 7 years later and it's so exciting to see how you and Benji have grown together!

[@gillsmith6740]

We loved puppy Benji’s first appearance, to think 6 months old how precious ! We could see how he loves you 🤗. This practice today, with my arthritis ankles playing me up, I balanced as far as I could, met my edge to be safe then did some of your ‘ Yoga for the Feet ‘ and that worked well, otherwise all good. Looking forward to Yoga Tone tomorrow, see you then Adriene 🧘🏼‍♀️🧘🏻‍♀️🙏💞

[@tincccy]

this video is great for sore upper body, but for really sore legs is not really welcoming, because is hard to stand on one foot for so long if is extremely sore...but thank you for all your videos Adriene!

[@LadyCynthiana]

I thought the same! I loved this video (and added it to a yoga playlist to do again later) but I'm looking for something with a little more focus on stretching the legs. Have you found any videos that helped? My inner thighs in particular still need some stretching after this. (I couldn't quite achieve the stretch with the standing poses. It was as though there was nothing anchoring me to pull them farther outwards even though I was balanced fairly well. I hope that makes sense.)

[@shannonanna91]

Tinkara I know this was posted a while ago, but she does have a video for sore legs :) I haven't tried it yet, but I'm sure it's great

[@tincccy]

Thank you for advice :) I also saw the video but didnt get the time to try it yet..

[@nanoibrahim6942]

My issue with this video is that it advertises yoga for sore muscles. We got a few minutes of nice upper body stretches. Then the remainder of this video serves as lower body strengthening which is the exact opposite of what a sore person wants to do. Normally, though, Adriene's vids are spot on.

[@heidiharris6729]

I agree ...this was not good for my already sore legs....standing/balancing for so long aggravated my muscles. Oh well....on to the next. She has so many wonderful videos I'm guaranteed to find a more suitable one.

[@samanthamay5636]

Benji was so little!!! I’m so glad he got to stay because he has been one of my favorite parts of the channel! I do yoga around my fur babies every day too! 💚

[@gaelenmccormickteacherandc1806]

Oh my heart to see Benji as a 6 month old puppy! I have been following Adrienne for almost 2 years now and this is the first time I’m seeing our favorite doggo so young. Ahhhh!

[@NYyogaGal]

ADRIENNE! I NEED MORE OF THESE! I am so grateful to have found these! I’ve done yoga every day for 8 years (and started following you about 3 years ago). One year ago I dislocated my shoulder and doctors still haven’t been able to figure out how to fix it. I have been so frustrated trying to substitute alternate poses and killing the flow, I’ve stopped doing yoga. Yoga is the only thing that kept me sane and I struggle with mental illness and it was my salvation

[@adrianaromanini7016]

When I tried this practice years ago, I couldn’t keep my balance. Today I could even hold my big toe and stretch my leg. Amazing. Also, so good to see younger Adriene and baby Benji. ❤️ Thanks YWA + YWA community! Love to you all!

[@CatherineLHaws]

Where my Courage peeps at? Baby Benji was so cute I kept looking at him instead of paying attention LOL!

[@rachelclausen7203]

TOTALLY #courageofjune2020

[@davodavos5645]

Think he had a more "balanced" workout....

[@aleynayildiz1364]

gotta see her "happy holidays + My Christmas Present video to see 6 weeks old Benji, so adorable!

[@jeantaylor4058]

BENJI totally distracts me, too!

[@sheenabell5598]

Oh my Gosh! I use your videos nearly every day but I went for a very strenuous walk yesterday and I wanted something to stretch my muscles. It was amazing to see Benji as a puppy again and Adrian developing your style! A great video thank you very much for leaving it there. Namaste

[@yogawithadriene]

NEW VIDEO! Per your request! YOGA FOR WHEN YOU ARE SORE with special guest! #Yoga #yogaathome #yogapractice #yogawithadriene #yogi #findwhatfeelsgood #fwfg #yogaforhealth #yogaposes #stretching #healthyliving

[@tanyafrancis7036]

Great video. I love your hair in this video, too.

[@mahanadelacour]

hey adrienne, i love your channel very much! This video isn't for when you are VERY sore! Would you make a video for that? After a very intense work out? Thks! Love

[@robynesmith3824]

So happy to see Benji! This is the first time my pup has ever watched tv! She was instantly attracted to baby boy and watched him the whole time nose in the screen!

[@thekrrib]

Been following Adrienne since almost the start and found this vid that I hadn't done before. Had a look and it is 6 years old ... Benji at 6 months ... Awww ♥️

[@ladygetslit]

Baby Benji brings so much joy to my heart 😍 Hope everyone’s doing OK out there! 🙏

[@noogle2580]

Hi adrienne just want to say thank you so much for your amazing videos. You've helped me out so much I can't thank you enough. Your videos have been with me for over 5 years now and just love them all. Hope you are well. And Benjie is soo cute! Sending lots of love

[@stupidfish564]

I wasn't able to keep my balance because I was looking at baby Benji this whole practice ❤️

[@alejandrapalacios938]

Sameeee!! I wanted to see everything he was doing haha

[@Vampress09]

Omg baby benji!!! And I found the PERFECT set for stretches in between my manga drawing sessions. My body has been killing me with that taxing task.

[@mildasimaityte3233]

Ohh my... seeing Benji so little and joyful on todays practice made me sooo happy 🙈❤️ what a cute little baby he was 🐕

[@martinar2100]

Totally needed this and omg puppy Benji! So freaking adorable!

[@EllieRusinova]

Right! I've never seen him so young aweeeeee!

[@IzzyInkpen]

the dog made me so happy in this oh my lord so cute

[@whatkatyread5166]

This remains one of my favourite yoga videos. Perfect for those sore scrunchy feeling days.

[@essay7425]

Hi everyone from Germany 🙋🏻‍♀️ This is truely a lesson this practice taught me: Find / get back / train your balance... physically and mentally... Yoga will help me with this, for sure 🙏

[@fvillahermosaf]

I am happy for you. Be safe, healthy and happy. 🙏🏼

[@essay7425]

Francis Perez Thank you, dear Francis! 🤗 I wish the same to you! 💞🌺🌈

[@JenniferLHotes]

I can't even handle the cuteness of baby Benji!!!

[@ambermueller89]

Oh my goodness! Baby Benji. I've watched all of your videos recently (2019) and I can't believe how little that baby is. Mah heart

[@michidilemma7836]

Lol, baby benji! I was like, wait… is that benji?! He was all over the place till he understood the energy at the moment and now he is so chill. You are a good leader.

[@TickieIsMyName]

My goodness!! Look how young you both are❣️! This is EXACTLY what I needed today & I leaned that I can do that side leg standing stretch while holding my big toe!! It was my 1st time trying as I always thought "there's no way"! But allowing myself to "play", just like you said, gave me the boost I needed. As always, THANK YOU Adriene! You are amazeballz❣️ Love & Light from Canada💖💓! Keep smiling😁!🙏

[@roshollingworth8107]

Benji the puppy!!! Oh my! What a cutie! Can’t believe he’s such a grown up boy now! Xxx

[@theunityagency5959]

OMG! bless that lil puppy Benji!

[@IevaKambarovaite]

Baby Benji is so so cute 💜 the cutest puppy ever. I can't imagine yoga with Adriene without Benji 😊

[@jyotiupadhyay7150]

Hi Adriene I wanna share with you something. I had started doing yoga with you from the home series then I did continue it with the may series ( meditate) It was going so well I had completed my 2 months of regular yoga target And I was on the verge of starting this month yoga series ( courage ) But unfortunately I got sick on around 11 th of June and I was on bed rest from that day I stopped doing yoga and I felt so bad for that My heart 💓 and mind wanted to do that but my body didn't allow that But now today I am again going to start it with you and I want that courage 😘 💖 thanks Adrienn for always showing up With love namaste

[@elliwutz]

Wow I just saw this video from 2015 - It's crazy how tiny Benji still is there!

[@daisydillon7794]

Courage -Day 19 Done ✅ I did fall, but I laughed & picked myself up... Loved the two for one Practice... Nameste 😊💕🙏🏻

[@saraflores4267]

BABY BENJI!! This was the morning pick up I needed. Peace and namaste 🙏🏼

[@alicegiuditta]

Day 19 of Courage - Baby Benji made my day!!

[@stephaniedeas1379]

Adriene, I was so anticipating the special guest, when I realized it was Benji. He is the most awesome and patient dog that I have ever seen. You can feel his love for you. Thank you so much for sharing so much of yourself and him with us.

[@lizziebodenham1410]

Yes so wonderful to see Benji's first public appearnace on your yoga mat ! I feel such a rush of affection every time I see him in your videos. Following your videos and practicing yoga regularly brings blessings into mine and so many peoples' lives

[@lhamalopes]

This video is a gem! Feeling great and loved seeing baby benji

[@sugarfree5813]

This was a fun and short balance practice. Loved seeing Benji as a youngster ❤️

[@hanshanszoon]

Such a young Benji! WHAAAT ❤

[@lunarxpunk]

Awesome routine! I was super sore from a HIIT session yesterday, did this, and the pain immediately receded. At first I thought it was a little too challenging on my balance for being so sore, but it was worth getting through and trying it out. Bless!

[@rachelblake2083]

OMG seeing little Benji as a puppy gives me so much joy!! 🥰

[@christineworden912]

YES! I love that you replaced "experienced" with "adventurous!" I'm going to steal that for my classes. 💛

[@WisdomWithin999]

Thank you, Adriene! I was so sore and loved this

[@mutanug.17]

2022 n still using this video when I need to ease up amongst others. I liked this playful, free flowing you, it was really enjoyable and gave me smiles and giggles, you're more serious with later videos but...seasons and time. Thank you either way for all, sending love n light💛

[@crossbeniz]

Doing Yoga for a year with Adriene now, but there's times even this practice makes me sweat. I feel super weak, even though I've been training every day of the year (other than a few days I was sick haha). I can do the 1h body work outs, but then again today this made me get out of breath. Our body is full of secrets and I'm still trying to learn what it wants to tell me

[@Tiny7795]

Still coming back to this when I'm sore!! 😍

[@maurissa-klairekasunic7880]

Can’t believe I got to see OJ Benji today! We just moved and my body HURTS. This was so perfect! Thank you as always Adriene!! And Benji!

[@joyaidens]

Adriene, you rock that creaky old floor like heaven! And your voice is just angelic. We need more yoga sequences like this. Thanks for all that effort. Lots of love. Namaste.

[@chei24]

Thank you 💙

[@ravngrs6665]

day 233rd in books...n ya Benji as 6 months ..it's amazing to see him ..

[@nancybriscoeindependentsce3171]

Loved seeing the younger Benji today!!! He is just so chill...he's a yogi for sure! Way to work my achy hips! I used to be a balancing queen...now a bit of an arthritis one! Loved today's practice...

[@tubeyhamster]

I like when your dog is in the videos. I do yoga around my dog, too.

[@janierodriguez3017]

So glad I found this! Love seeing 6 month old Benji. You both are adorable. ❤️❤️❤️🙏🏽👏

[@tunalim]

Benji is the cutest! Same thing happening here at home.

[@Pythia77]

Stumbled across this whilst looking for yoga appropriate for my inflamed neck nerves. Haven't been able to sleep or move my neck in a few days and that is too long to be without yoga! Simply feeling the blood flowing and reminding myself my body is one whole already helped immensely! You are Light, Adriene!

[@davidbjj754]

Thank you🙏🏽 sending love to all ❤️🧘

[@leslieguglielmo4725]

I have been practicing yoga on and off for a LOT of years...although I do still consider myself a novice. I love yoga and I have turned many folks onto a practice of their own, some do a home practice others are studio goers. After all these years I feel as if I have actually come "home" with you Adriene. There is so much joy and so much honesty to your videos, and I always feel as if you have my back and are accepting of my limitations while encouraging me to try....my deepest gratitude to you every day! Namaste!

[@kindasorta123]

Aww baby Benji!! ❤️😍

[@shreyasrichinta1560]

This short video, was the hardest for me so far, I kept falling so many times. But focusing on drishti works !! Thank you so much Adrienne !

[@michaelbailey8690]

Hi! Just a happy suggestion, KZbin has this automatic play thing happening now and your videos end pretty quickly, sometimes while we're in corpse pose. Maybe add a minute or two of some music or the natural sounds of orcas humping? Ha! Just something a little extra so we don't have to jump up quickly and stop youtube from jumping to the next video whilst relaxing. Just a thought. Thank you so much Adriene. Namaste!

[@yogawithadriene]

Michael Bailey Great tip! We have started doing this on some of the videos and do it on all our products- for sure! Will continue to integrate! Thank you for the feedback - always! Thank you! Namaste!

[@AlexTCostello]

You can turn off auto play too :)

[@michaelbailey8690]

***** Just now saw that. Ha! Thank you.

[@jpgr69]

@@AlexTCostello Can you tell me where that setting is? I can't find it...

[@bjstrife]

@@jpgr69 If you're on PC, it's on the right, just above the video suggestions.

[@GraingerPage99]

I am sore from a curcuit workout yesterday so I looked specifically for something for sore muscles. This was perfect. And the added bonus of realizing this was Benji's first video! How fun. Thanks Adriene!

[@annslife239]

Hi Adriene, love all of your videos. I feel instantly relaxed when you start talking. I am getting terrible shin splints from running. Could you possibly do a video please ❤️

[@nikki16purple]

Awe it's baby Benji look how tiny and playful he was. 😍😍

[@prepiuk]

I love the fact that you don't have to use the mat for this one, so I can do this short sequence wherever and whenever I want!

[@yogawithadriene]

Patricia Kuiper Yes! Great!!!!

[@windjourney]

Perfect two-day follow up (for me) to Awakening the Artist Within video you did. My practice is growing out of trauma informed yoga and expanding into wanting a strong body. Got super sore after the long video and came back today looking for something supportive. Namaste.

[@Sunshineeeeee123]

This one always makes me laugh. Imagine keeping Benji away from the cameras nowadays, he is the perfect yoga sidekick 😂🙏

[@syriharris2298]

awwwwwww!!!!! Hey "lil Benji"! His growth is a reminder to all that with consistency, we can grow into WHATEVER we want! Have COURAGE and keep moving forward! ~Peace family~

[@nequidiaamaterasu6910]

OMG... puppy Benji... so cute, curious and funny 🐶💕 Great video, as always 😙 love 🙏

[@jennh8608]

I’ve been doing your videos for over a year now and I’ve never done this one until today. OMG 6 MONTH OLD BENJIIIIIIIIIII!!!!! I’m dyyyyying! My kids and I just love Benji to bits!! What a sweet video!❤️❤️❤️

[@SarahEllis]

Little Benji - owww my heart!!

[@sarahannw3796]

I can't quit looking at baby Benji! So cute and spunky ‼️

[@katherinehamilton5267]

I have a hard time looking at people if there is a dog around haha so I almost started following what he was doing ;-). thank you for all your videos.

[@lauramcmahon4593]

Baby Benji! Very cute. Needed this today as sore all over. My hips were talking to me during all the balances too. Namaste Adriene, Benji and fellow yogis x

[@khalix]

I worked out yesterday so I'm about to do this video now. It's morning right now. But I also had a really bad night of sleep, which video do you recommend for mornings after a bad night? :)

[@cnadere20]

I'll return to this video and 6 month old Benji assures it will happen. He was such a good puppy! Thank you Adriene!! ❤️❤️

[@nadia3398]

I haven't done this video yet but Im doing the 30 days of yoga and i love it so much i feel so much better and everyday i just look forward to doing your videos its helping me so much with my weight loss plan thank you so much your amazing looking forward to doing this video when Im sore

[@yogawithadriene]

Nadia Yesss

[@nevernine2five612]

OMG Benji is so young!! He did so great in his first practice!! What a treat to see!!

[@raeanne1125]

This is such perfect timing! Thank you!

[@lindadaniel130]

Did this last night; perfect for my sore muscles. And seeing baby Benji was the icing on the cake. ❤️

[@TheReversJeans]

Okay, but how do you expect me to do this with baby Benji in the backround?! How am I supposed to concentrate!?

[@audreyolney480]

Benji is so little!! Love it!

[@cbuffolino]

*arm swoosh* “If you’re doing this in your home right now, I love you” me very much doing arm swoosh in my home right now: ☺️

[@alyssaj9157]

OMG a 6 month old Benji!!!!

[@KaityWebster]

Riding my horse brought me here. Galloping bare back is no joke. But I do what feels good. Ahha. Thanks. That really helped.

[@taabir_]

+Kaitlyn Nicole same. it was amazing at the time but its been 24 hours and now i'm in pain. so (: much (: pain (: lol

[@zinabellechm477]

Had to bike in rain for 45min in my way back home yesterday, was totally dawn and tadaaa how lucky i am the yoga calender has this one as my morning practice! Feeling calm and energy is back 😍

[@avec.ariette]

Can you do yoga for when you're on your monthly cycle?

[@MoonLight-lq7nf]

Ariette Hung she did one I think

[@His_Healing_Hands]

benji is just a pup here! love his heart, Im watching this for the 1st time today but have been practicing with adriene's videos for a yr or more now, and Ive only seen Benji in his older yrs. Until now!

[@sueross2850]

this is where being 2 stone overweight kicks in. My poor old legs just won't support my weight for that long.

[@katehawk8829]

You got this sue! With time you'll gain the leg strength.

[@lisac1785]

Had similar problem😕, but keep at it we will get there!!❤️🙏and Adriene will help us!

[@radhatanwar8288]

I feel a lot less sore and more empowered to take on the day. Thank you, Adriene!

[@alexgalimov8682]

Adriene - I loved the sequence and the adorable special guests! What a cute puppy! :-) Alex

[@yogawithadriene]

Alex Galimov Thanks Alex! Namaste.

[@perfectteapot]

Please, don't make a video with this special guest again! I can't stop myself from watching your dog instead of you! XD Guarding you seriously, watching for the enemies! What a cutie! Fantastic video for sore body anyway, thank you!

[@all4love58]

awww Benji 💚💛💚 I've only ever seen zen Benji. I'm so happy Benji became a regular 🧡🐶💛

[@jaydenbrumous2582]

I have used Weedborn CBD products for treatment and I'm finally healthy.

[@IevaKambarovaite]

When you're sore after doing Yoga with Adriene 😊 puppy Benji is so cute, I can't 🥰

[@nanknano4051]

Please make a knee relief video!