Here is a concise summary of the provided text, which appears to be a transcript of a 10-minute yoga session with Adriene:
**Title:** Yoga With Adriene - Targeted Practice for Neck, Shoulders, and Upper Back Body
**Summary:**
* **Introduction (0:00 - 0:40)**: Welcome and setup for a 10-minute practice focusing on the neck, shoulders, and upper back body.
* **Seated Exercises (0:40 - 4:30)**: Guided breathing, shoulder rolls, and stretches to relax and open up the upper body.
* **Supported Neck Stretches (4:30 - 6:40)**: Gentle stretches using fingertips on the earth, with options for varying levels of intensity.
* **All-Fours Exercises (7:00 - 9:40)**: "Thread the needle" stretches for the upper back body, with options for deeper stretches.
* **Conclusion (9:40 - 10:16)**: Final relaxation, breathing, and gratitude, ending with "Namaste".
Here are the key facts extracted from the text, keeping each fact as a short sentence and excluding opinions:
1. **Title of the content**: Yoga With Adriene.
2. **Host's name**: Adriene.
3. **Featured companion**: Benji.
4. **Practice focus**: Targeted practice for the neck, shoulders, and upper back body.
5. **Practice duration**: Approximately 10 minutes.
6. **Initial position**: Participants start in a comfortable seated position.
7. **Breathing technique**: Deep breaths in through the nose and out through the mouth.
8. **First exercise**: Bringing fingertips to kiss the tops of the shoulders, moving with the breath.
9. **Exercise movements**:
* Inhale: Send elbows forward.
* Exhale: Elbows kiss together or reach towards each other.
* Stretch felt in the upper back body.
10. **Subsequent exercises involve**:
* Moving elbows up and back, opening through the pecs and chest.
* Nodding the head gently.
* Repeating sequences with fluidity.
11. **Hand positions**:
* Fingertips to kiss the earth.
* Palms together in Namaste.
* Interlacing fingers behind the head.
12. **Specific stretches**:
* Right ear over right shoulder.
* Left ear over left shoulder.
* Stretch between the ear and shoulder, engaging the trapezius.
13. **Movement with breath**:
* Inhale to lift the chest and sternum.
* Exhale to draw shoulder blades together.
14. **Final positions**:
* All fours.
* Seated (on heels or cross-legged) for final breaths.
15. **Closing**:
* Palms together.
* Final loving breath in through the nose and out through the mouth.
* Relaxation and eye closure.