hey guys welcome to yoga with Adriene

I'm Adriene travel edition I just got

out of the car long road trip with my

boyfriend and we are in beautiful

Seattle now I think my coleman part just

landed at our Airbnb which is just

gorgeous and the weather is beautiful

and it's another perfect day my ass is

so sore I don't know if it's the hiking

or I don't know what they're in my ass

or my glutes are sore we've been in the

car for a long time I think it's from

our Mount Rainier hike though so I'm

just gonna do a quick little wake-up

call for my my tired weary travel body

not that I'm complaining but just quick

stretch for the glutes so hop on that

and let's stretch our booties

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okay so we're gonna start in Mountain

Pose inhale palms up to the sky exhale

palms to your heart I'm moving kind of

fast here but you can move nice and slow

slowly lifting up your right leg and

crossing your right ankle over the left

thigh then gently folding forward nice

deep breaths here as we breathe into the

outer edge of that right hip breathe

into that right bootie cheek and then

slowly rolling up and shaking it out and

on to the other side inhale palms up

exhale to the heart left leg comes up

crosses over the right and we bow

forward I must have been in a party mood

here because I'm moving really fast but

again you should move nice and slow move

your own pace check in with the head and

then breathe and unraveling we inhale up

and exhale back down ok so here we go

flat on the back

same thing but now with the support of

the earth beneath us crossing the right

ankle over the left thigh I have the

needle taking the right fingertips

through the hole their left fingertips

interlace behind the thigh pulling those

knees in towards the heart for a deeper

stretch you can gently draw the nose up

to your knee you can straighten that leg

quite flex the foot find what feels good

here and find that yummy stretch novel

take a nice deep belly breath in and on

to the other side crossing the left

ankle over I have the needle threading

the needle there left fingertips go

through the hole right fingertips come

to interlace and again we can

the nose up to the ankle we can straight

leg

we're leaving into the outer edge of

that right hip and now for sook tabata

con austin soles of the feet kissed

together we take a nice deep breath in

and exhale out crossing the ankles grab

the outer edges of the feet or rock it

up you can do that a couple times if

that feels good and now we'll do baddha

konasana sitting up nice and tall

interlacing the fingertips bringing them

around the toes you can also grab the

ankles here rolling up nice long spine

and then see if you can keep this spine

nice and long as you bow forwards you

may not go all the way forward at first

but a nice slow bow there eventually

letting the weight of the head bow over

and then unraveling when you're

satisfied

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you