- Hey everyone and 
welcome to Yoga with Adriene.

I am Adriene and today we have
an awesome practice for you.

We're tackling 
yoga for cyclists today

and of course this 
practice is for anyone.

Super great for 
the calves, the glutes,

the lower back, the mid-back,
the upper back, the chest.

You name it, we have it today.

So hop on the mat 
and let's get started.

(upbeat music)

All right my friends, 
let's begin on all fours.

Come on down.

If you have a yoga mat to 
kind of pad your body here,

great, if not, you can 
just use a little towel

underneath the knees 
here and just place your hands

right on the earth.

We're gonna jump right
in with a little Cat-Cow.

So drop the belly 
as you breathe in,

open the chest,

and if you're a cyclist or if
you're just giving this a go

to check in with the body today

really start by 
really paying attention

to the sensations 
here in the neck,

in the muscles of 
your abdominal wall.

Take one more breath 
here and then exhale.

Same thing as you 
round for Cat Pose.

Careful not to go into 
little robot stretching mode.

Just really pay attention.
Ooh what's tight today?

What needs some love?

This is a way of continuing 
to learn about the body

and it's really 
gonna up your game

in other areas 
of sport and in life

if we approach the 
practice in that way.

Inhale, drop the belly, 
open the chest.

Keep learning, 
what's going on today.

If you know about the 
muscles like the anatomy

of the body, you 
can even close your eyes

and try to see those muscles.

I do that a lot.

Then exhale, rounding 
through, chin to chest.

See if you can really 
listen and feel the skin

of the back body stretch.

Inhale, drop the belly, 
heart comes forward,

one last time.

Careful not to collapse on the
shoulders here or the wrists,

so claw into your fingertips
and open through the chest.

Try to get a nice opening
through the collar bones here

and then exhale, 
rounding as you're ready.

Last time, press on 
the tops of the feet

and see if you can 
really press up from the ground

so much so that your 
heart space is really lifting

up towards the sky.

Upper back body.

Cool, then inhale, 
come to neutral.

We're gonna curl the 
toes under and lift the knees

and hover just for five, four,

checking in with the belly,

three, lighting a little fire,

two, and one, beautiful.

Bring the big toes together.

Knees are gonna go 
as wide as your mat

or a little bit 
wider than the hips.

You'll walk the 
fingertips forward

and as you're ready, 
send the hips back

to Extended Child's Pose.

You can keep active 
arms here or soft arms here

whatever feels good.

But definitely, energetically, 
reach your sits bones

towards your heels and 
you can find a soft sway here.

If the forehead does not 
come to the mat, it's okay.

You can use that sway 
to get a nice stretch.

In time maybe the 
forehead will come to the mat.

We're starting to work 
into the shoulders here.

We're also 
feeling a little massage.

A gentle compression 
through the hip flexors

which we're gonna 
stretch out today.

Then just press on 
the tops of the feet

and start to feel it out 
and deepen your breath.

We're stretching the body but
we can also take this time

for a little mental check in.

A little energetic hygiene.

Take one more deep 
breath in and then exhale,

claw the fingertips 
into the ground.

Lift your heart and your 
center all the way back up.

Walk the knees back 
in line with the hips,

toes fall into 
line with the knees.

Then we're gonna 
drop the elbows,

keep them right 
underneath the shoulders.

This is really important.

Palms are gonna glue 
to the ground or the mat.

You're gonna keep these two
parallel lines of the forearms,

in the wrists and 
the knees and the ankles

as you walk back, Puppy Posture.

So we have our first 
big shoulder opener here.

You can be gentle, in fact, 
you should be gentle

at first here, just feeling
the stretch in the shoulder

and you might come up 
and out of it nice and slow.

If you're super flexible, 
you might be able

to just go right into it,
but I recommend nice mindful

movement in and 
out of the shape.

Then eventually 
you can pause maybe

the forehead comes to the earth.

You're gonna really 
lift up from your hip creases

so that your pelvis 
rocks up towards the sky.

This should feel really great, 
long in the side body.

Put on weight 
into the fingertips,

a little weight into the toes.

You're here for one 
more breath, you got this.

Then exhale, draw the naval in, 
connect to that little energy,

that fire in the belly 
and come all the way

back up to all fours.

Woo, should feel awesome.

Cool, walk the knees 
to the center of your mat

or on your towel or
blanket and curl the toes under

and nice and slow 
walk the hands back.

As you walk the hands back, 
you're gonna really use

what you got here to 
press the base of the palm

into the meaty part of your quad

and enjoy this little massage.

This little calming of 
the muscles of the quad.

All the way up to the hip
creases and then when you get

to the hip creases, you 
can use your thumb to really

knead in there as 
much as it feels good.

Yeah, and of course, 
while we're at it,

we're stretching through 
the feet and if you can,

try to get a little lift 
up through the center line,

we call this the plumb line, 
the spine, the Sushumna.

So you're not just mindlessly 
crashing into your feet

so you're still 
getting a nice stretch

but there's a little bit 
of awareness lifting you up

through the spine.

Which of course 
will help us on the bike

or anywhere in life.

Driving, everything.

Cool, then flip the palms 
up and we'll walk the knees

together, if you can, 
if not, no worries.

We'll just sit up nice and tall
for one conscious breath in.

And a nice 
conscious breath out.

Wonderful, walk the 
hands back out to all fours.

Press into the tops of the feet,

knees underneath 
the hip creases.

Once again, 
hip points, once again.

It should feel good in 
the feet to really press down.

Wrap the shoulders 
around here, so lots of space.

And the neck is nice and long.

So we did this with 
the toes curled under,

now we're gonna do it 
with the feet pressing down.

Toes uncurled, inhale in, 
exhale, lift the knees

and let them hover.

Tug the hands 
back towards the knees.

Tug the toes towards 
the front of your mat.

We create a little resistance,
a little fire in the belly

for five, four,

three, press away 
from your yoga mat,

two and one, gorgeous work.

Big toes to touch, 
knees as wide as your mat.

Once again Extended 
Child's Pose, send it back.

Deep breath in,

melt your heart down

as you breathe out.

Keep the feet where they 
are, legs where they are.

Inhale, come up to all fours.

Again lower body 
stays where it's at.

Left hand's gonna 
come to the center.

Inhale, open through the 
chest, so open, open, open,

through your heart 
space and then exhale,

thread the needle, 
come on to the outer edge

of your right shoulder, 
your right ear here.

We're starting to 
really create space

through the upper back body.

Down through the 
thoracic and then breathe

into your belly here.

So you can create 
more stretch for yourself

with this top arm.

You can even take a 
little bind here or a twist

and please add 
the layer, return,

keep reconnecting 
with your breath.

Then from the middle, 
navel draws in and up,

tucked to a 
little core strengthener,

even in the 
smallest of transition.

Then we'll take 
it to the other side.

Open through the left, 
stretch, stretch, stretch.

And thread the 
needle as you're ready.

Come on to the outer 
edge of your left shoulder.

Rest on the left ear, 
and we keep this lifting

up through the hip 
creases that we had before.

You can use your top arm

to help you find 
more spaciousness.

Breathe into 
your lower belly here.

The trees are really 
dancing outside my room today.

And then as you're ready, 
connect to your center.

Come all the way back up and in.

Walk the hands back 
underneath the shoulders.

Knees back 
underneath the hip points.

Wonderful.

Now we're gonna 
curl the toes under.

Send the right toes out 
here and you're just gonna

work the calf here by 
sawing front to back.

Now, see if you can 
maintain the length in the neck

so we're not collapsed here,
but we're actually lifting

the front body up to 
meet the back body here,

so it's nice and strong 
and stretching the calf.

Breathing, not 
collapsing into the wrists.

When you're ready, 
bring that right knee

all the way up and in.

We're gonna step it 
to a nice low lunge.

Walk the left knee back.

Front knee over front ankle
and we just start to slowly

but surely get a little 
bit light on the fingertips

and find length 
through the crown.

If you don't get down this
low on the ground too often,

you can keep it nice and low
and just slowly work it out.

But in time, we're 
gonna want that information,

that awareness to 
travel up through the spine.

It's also gonna 
help you on a bike.

Take one more 
deep breath in here.

Front yoga, front ankle.

Again, if you want to intensify 
this hip flexor stretch,

you just walk that 
left knee back even more.

Make sure you're 
not on a tight rope

but nice and wide.

Like on two skis with 
your legs and then take a deep

breath in and open your chest.

Open through the pecs, stretch,

and then on your breath out,

relax the head down, 
send the right hip crease back

and flex your right 
toes towards your face.

We're not coming 
all the way back here

but keeping this hip 
stacked over the knee,

and it's really yogi's 
choice whether you wanna

press on the top of that back
foot or curl the toes under.

Find what feels good 
there and keep breathing here.

It might be that you 
have a really generous bend

in your right knee so 
take a couple of moments

to explore your body, 
every body is different.

Nice and active 
in the right toes.

To intensify this stretch, 
you can walk your hands

in line with your right foot.

Excuse me, allergies today.

Okay, my friends, really 
dig into your right heel.

Dig, dig, dig and 
press away so lift up

from your pelvic 
floor a little bit

and then roll through that 
right foot nice and slow.

Then we're gonna inhale, 
reach the fingertips

forward up and back.

Big Crescent Lunge here.

Imagine you're 
carrying a big beach ball

up and over head so we're 
wanting to create more

spaciousness in the shoulders, 
in the neck,

in the chest, 
in the upper back body.

Imagine you're 
holding a big beach ball

up and over your head.

Then breathe 
deeps and your heart up,

throat back, chin lifts.

And then exhale 
to rain it all down.

Left hand comes to the earth.

You're gonna walk your 
right foot out just a bit

and then turn your 
right toes out just a bit.

Right hand, listen 
carefully, is gonna come

to the top of the right 
thigh and we're not gonna

man handle here or woman handle.

We're just gonna be 
really nice and gentle

as we loop the 
right shoulder and open.

You might find that you 
can come on to the outer edge

and use your hand to 
push back a little bit

but you need to be 
really, really mindful.

Really, really, 
really mindful and loving.

Then think Cobra here as 
you open through the chest,

deep breath in and 
then exhale slowly.

Hug the inner 
thighs back to center.

Come back to 
your nice low lunge.

Inhale to open the chest and
exhale to walk that right foot

all the way over for Pigeon.

So the right heel might need

to come into 
the center big time.

In time we're working 
to get this shin parallel

but you need to 
focus on the sensation

rather than the shape.

So try to bring 
everything to the mid-line

best you can and then
root down through the top

of that back foot.

You decide what 
feels best today.

Every practice 
is different, right?

Listen to your body's needs.

You might stay up 
nice and tall today here.

You might even start to 
work towards hands together

at the heart or you 
can take that pigeon

to sleep here.

One-legged Pigeon to 
rest in a little Forward Fold.

We're here for 
three to five breaths.

Soften through the jaw, 
keep the toes active.

And then connect to your 
center to slowly come up.

Nice and slow, 
nice and slow, nice and slow.

We're gonna 
press into the palms,

come back to all fours 
and curl both toes under.

When you're ready, 
second side, extend the left leg

out long, start to 
stretch through that calf.

Find the sits bone 
to heel connection here.

Remember this is yoga 
practice so the beauty

of the yoga practice 
is the constant reminder

to unite, right, yoga union.

Careful not to just 
isolate the calf muscle

or the achilles.

Think of it as a 
full body experience,

so length through the crown,
not collapsing into the wrists.

Really drawing the front body
up to meet the back body.

A couple more motions 
here, front to back, sawing.

Sawing like a saw.

In case that was confusing.

When you're ready, bring 
the left knee all the way

up and in, 
step into your nice low lunge.

Right away, 
front knee over front ankle,

you'll walk the right knee back

and then just take it as it
comes, that's the practice.

Feel out your muscles, 
feel out the sensations.

Might keep it nice and low.

You might start to 
grow a little bit lighter

on the fingertips and in time
everyone start to let the news

from down below 
travel up through the spine

so you can open 
the chest forward.

Kind of come out 
of this rounding shape

and open up.

Great, take a big breath 
in and then exhale softly,

rounding chin to chest.

Pull the left hip crease back.

Flex the left toes 
now towards your face.

Again you can keep a 
generous bend in that left knee.

There's a tendency to come
really far back on that heel

which of course you 
can, you're in charge,

but see what happens 
if you keep that knee

right underneath the hip 
and focus on strengthening

and stretching the 
belly of this hamstring

with a slight or 
generous bend in the left knee.

If you're like, woman, I have
no idea what you just said,

just breathe deep, 
enjoy this time with your body

and your breath.

You can walk the hands 
in line with the left foot.

For more of a stretch.

Dig into that left heel 
and slowly roll through,

roll, roll, roll through.

Loop the shoulders and 
reach the fingertips forward

up and back, big crescent here.

Big beach ball up and over head.

Squeeze the inner 
thighs to the mid line.

Keep tugging the top of 
that left thigh bone back.

Create spaciousness 
in the upper body.

You might sink a little deeper.

Lift your heart, 
throat back, maybe opening,

lifting the chin up 
to the sky just a hair.

And then exhale to 
rain it all the way down.

Walk the left foot this 
time towards the left edge.

Open the left toes just a bit.

Right hand on the 
earth for stability.

We'll bring the left hand to
the top of the left thigh.

The second side is 
gonna be different.

You might not do the same
thing you did on the right side

with this side, 
you might just stay here.

You might come up 
onto the right fingertips

or you might find a 
little bit of a opening.

Just gently using your left
hand to guide that hip open.

Wrapping the shoulder 
blades and then think

about the psoas here 
nice and long so think

Upward Facing Dog or Cobra.

As you breathe in and 
then exhale, bring everything

into center by hugging the
inner thighs to the mid-line.

Stay active in the 
toes to protect the knee

and we come back to 
our nice, low lunge.

Beautiful, inhale, look forward.

Exhale, walking it over 
towards the right side, it,

I mean your left 
foot for you Pigeon.

One-legged Pigeon 
on the other side again

it's gonna be different.

So just check it out.

Use your breath.

Start to really 
listen to your breath here.

Again notice what it 
is on this side today.

Each practice is an 
opportunity to check in

with something new.

Right, just like every 
time you get on the bike

or any time you do a 
run or anything like that.

It's always very new 
if you're really present,

so just stay present here.

You might keep it lifted 
today or you might take it

into a nice Forward Fold.

We're here for 
three to five breaths.

Really listen to the 
sound of your breath,

in and out, in and out.

Soften through the jaw,

soften through the brow

and keep the back toes and the
front toes nice and engaged.

Then connect to your center.

Slowly come up and this 
time we're going to come

onto the outer edge of that
left hip and we're gonna swing

the right leg all the way around

so you're coming to a seat.

Yahoo and then bring the feet
as wide as your yoga mat.

Hands come behind you and you
lift up through the chest here

and then just exhale, 
take a deep breath in

and exhale, send the 
knees towards the left,

find that inner 
rotational right hip

and try to keep 
your heart lifted here.

And then through center, 
a little booty massage.

We're gonna get another booty
massage too before we end

and over to the right.

And inhale, come to center,
keep lifting through your heart,

exhale to the left.

So good, inhale, lift up 
and exhale to the right.

Wonderful, come 
back up to upright.

We're gonna both legs out long.

You're gonna bring your 
right knee in, check it out.

I'm gonna come to the leg baby,

the infamous leg baby here
on Yoga with Adriene channel.

But today I'm actually 
going to take my right foot

into my left hand 
and do a little variation

for the glute, for the 
outer hip, for the piriformis.

I'm going to take my right foot.

I'm gonna take my right hand
to the ground for stability

and then I'm gonna lean 
back, bring my left foot

to the ground and 
I'm gonna slowly come on

either to my right forearm, 
so actually, try that first

and I'll try to 
rock side to side here.

I'm gonna use my left hand to
just kind of really massage

that right glute here.

I'll turn this 
way so you can see.

Just go on a little exploration.

This is what 
we're ending with today.

Find what feels good, whoa.

It should feel awesome.

If coming onto the forearm 
is not in your practice,

you can just keep the 
hand lifted and work here.

That should feel really good.

After you've done 
it on the right side,

connect to your center, 
your core to come

back up through center, 
back up to seated.

We'll do the same 
thing on the other side.

You'll hug the 
left knee up and in.

Catch the left foot 
with the right hand.

Left hand comes back.

Then when you're 
ready, right foot comes

to the earth for stability.

Maybe we lean 
back on that left forearm

and we start to 
explore the left side, so good,

seriously so great, so 
wonderful for the lower back.

Look, we don't 
need any fancy machine

or anything for this.

An expensive massage, we're
just taking care of ourselves

left and right literally.

I probably look 
like a fool doing this

but it feels amazing.

If you're doing it with me, 
you know, you know.

All right, and 
when you feel satisfied,

go ahead and come 
back up to center.

We'll bring the 
soles of the feet together.

Grab the ankles, and inhale,
lift up through the spine.

Exhale, relax the 
shoulders down and draw

the tops of the 
thighs down, down, down.

Inhale, just a lot of 
gratitude and appreciation

for your body and then 
exhale, just slowly nose

towards the toes.

I don't care how far you get, 
it doesn't even matter.

Just a little 
stretch in the back body.

You can use your elbows, maybe
press the inner thighs down.

Maybe grab the toes.

Nice and loose in the neck.

Fabulous, then 
press into your foundation

and slowly roll up 
and I'll cross the ankles.

Bring the hands to the heart.

Booyah, amazing 
practice, my friends.

Thank you so much for sharing
your time and your energy.

This is one to 
definitely be repeated.

Leave questions, 
comments down below.

Like the video, bookmark it
so you can find it super easy

and I'll see you 
next time, take good care.

Namaste.

(upbeat music)