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- What's up, party people?

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Welcome to 
Yoga with Adriene, I'm Adriene,

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and today we have a big request.

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This is yoga for 
service industry folks.

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So I have a lot of friends 
who are on their feet all day,

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whether you work as 
a waiter or waitress

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or you work in a salon

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or I could think of 
literally a million other jobs

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where you're on 
your feet all day,

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and you need a 
little bit of a practice

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to decompress and 
stretch tired, sore muscles

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that are probably overworked.

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So you deserve 
this time for yourself,

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hop into something 
comfy and let's get started.

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(upbeat music)

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Alright my friends, 
so let's begin standing.

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We're gonna do a 
little bit of work on our feet

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and then get you off those feet

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and stretch the legs 
with the support of the earth.

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So just bring your 
hands to your waistline here

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and bring the 
feet hip width apart.

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And just take a little moment

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to tap into a 
little inner smile,

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whatever that means to you,

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because you are awesome,
you're a total bad ass,

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we're taking this 
time to counterbalance

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all the time you 
spend on your feet

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and all the hard 
work you've done

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and put in a little 
you time, a little TLC.

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So hats off to you, awesome,

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tap into a 
little inner smile here,

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it helps you kind of 
transition from the work day,

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you know, anyway, so.

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Shift your weight to one foot, 
doesn't matter which foot,

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and then just 
take the opposite toes

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and bring them to the mat

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and start to stretch 
through the front of the foot.

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And just to make 
sure we're not collapsing

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into the standing foot,

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just lift up through 
your chest a little bit.

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And then walk it 
back just a little bit,

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take it back so you're 
really stretching even more

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and maybe even you're 
able to straighten that leg.

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Ooh, and pop your toes, ooh!

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Take one more breath.

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Awesome, then 
whatever foot that you're on,

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stay on it, and just take 
the opposite heel forward,

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bend the standing leg,

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and we're just gonna come 
to a little forward fold here,

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but you're really tugging 
back on that front heel.

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Awesome, just a 
little counter there,

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and then release and switch.

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So toes come down, 
opposite toes come down,

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we stretch through the toes, 
maybe pop your toes here,

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through the front of the foot,

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and then last but not 
least try to find a lift

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up through the heart.

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Yeah, awesome.

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Then maybe, this will 
be individual of course,

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but maybe walk it back,

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find a little deeper stretch,

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maybe even 
straightening that leg.

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So you're feeling 
it all the way through

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the front of the hip crease.

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Awesome, and then release.

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Dig that heel into the ground,

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bend the standing 
leg and take it forward.

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So really tug back 
through that heel here,

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just a little counter,

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stretching through the back.

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And then release, awesome.

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Bring the feet 
back to hip width apart,

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we inhale in, and exhale, fold.

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Forward fold.

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Bend your knees generously,

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so you're really gonna 
want to bend the knees

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so you can get a nice 
stretch in the lower back.

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Keep the feet firmly planted,

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and begin to let the stress

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and any tension spill 
off the back body here,

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any weight you've been carrying.

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Again, bend your 
knees generously so we can

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really get some 
lower back love here.

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Stretching 
through the hamstrings.

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Maybe grabbing the 
elbows, opposite elbows,

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and rocking side to side.

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Shake the head loose.

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And then release.

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Tuck the chin into the chest,

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roll it up, nice and slow.

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Awesome, and then 
we'll come back to standing.

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Take a cleansing breath here,

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so big inhale in 
through the nose,

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and exhale, let it go.

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Awesome, take the 
feet super wide now,

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this is the last standing pose

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before we bring 
it to the ground,

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so take the feet super wide

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and turn the toes in slightly,

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so you're really 
feeling this stretch

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by pressing into the 
outer edge of the foot.

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So you should be 
feeling sensation

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in the outer edge of the foot.

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Then bring the hands 
back to the waistline,

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find that lift in the heart.

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And so standing 
wide leg in forward fold,

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you can't always do 
everywhere, I understand,

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so you can do the forward fold,

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but this is a good one 
to do daily if you can.

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So therapeutic and really 
nice for preventative care.

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So inhale, lift your heart,

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exhale, inner thighs spiral back

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as you send the hips 
back and we slowly come down.

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Again, big toes are turned in,

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fingertips come 
to the ground here,

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and if you're really tight,

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go ahead and bend 
the knees generously

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and breathe here,

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finding soft, easy movement.

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If you're able to take it 
down a little more you will,

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maybe bringing 
the head down to hang,

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maybe it can touch,

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maybe that's 
something for another day.

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Or maybe you take a twist,

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right fingertips 
up towards the sky,

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and then left 
fingertips up towards the sky.

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Soft, easy movement.

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See if you can deepen 
your breath a little bit here,

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just to start to release

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any stress, tension in the body.

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Take one more breath 
wherever you are here,

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standing wide 
legged forward fold.

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And then exhale, release.

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Bend the knees,

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bring the hands 
to the waistline,

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inhale and again flat back,

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and exhale to 
come all the way up.

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Whoa, feel the blood 
flow, opposite direction.

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And then nice and slow,

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so find articulation 
in the feet here,

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you can even use this 
motion to really massage

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and dig into the 
ball joint of the big toe

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and dig into the heel.

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Walk your feet all the 
way back to hip width apart.

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Big cleansing breath here.
Inhale in.

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Exhale, let it go,

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let go of the day 
thus far, let it go.

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Awesome, now we're 
gonna come to a seat.

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Alright, so once you 
get down on the ground,

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you don't even need a yoga mat,

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just get down low, come 
into a nice comfortable seat.

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This could be 
cross legged, kneeling,

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you can even sit in a 
chair for this next piece.

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And sit up nice and tall

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and once again, 
a cleansing breath,

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just kind of washing 
away the day thus far,

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inhale in

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and exhale out 
through the mouth.

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Then working into the 
neck and shoulders here,

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so drop the chin to the 
chest, wherever you are,

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and then slowly we're 
gonna draw a U with the nose,

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back and forth.

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So you'll go to one 
side and then the other.

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Big U or big smiley face.

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Or a big semicircle.

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And once you feel 
like you have it down,

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go ahead and close your eyes,

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gonna help 
really start to relieve

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any stagnant energy and 
stress that you're holding onto.

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I know that sounds 
like a load of crap too,

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but I do believe that it's true,

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when you close your eyes 
you're just kind of signalling

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the brain body 
connect to go inward

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and to relax.

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Great, even it out,

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and then come back to center.

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Lift your head,

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lift your chin,

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and then send 
your fingertips forward

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and then fingertips down.

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Plug your shoulders in,

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lift up through your sternum,

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and then feel that strong 
stretch through the forearm.

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If you need a little more,

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just do one hand at a time

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and give yourself a 
little forearm massage here,

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so if you're carrying things

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or working with the 
muscles of the arms,

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give them a little 
release here with the thumb,

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and then you can 
also flip the palms

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and give yourself 
a stretch here,

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either here or 
using the opposite hand

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to go a little deeper,

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maybe even one finger at a time.

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Awesome, and then when 
you feel satisfied with that,

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take it forward,

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so if you're in a 
chair you're gonna want

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to come off your 
chair now and get down low,

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brothers and sisters, 
come on now.

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And you can move nice and slow.

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This time is for you,

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you're not here 
to master anything,

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this is TLC, relaxation time.

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So move nice and slow,

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come down to the ground,

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and we're gonna 
bring the knees wide,

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big toes to touch,

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and here we go, inhale

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reach your right 
fingertips forward,

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find a nice long stretch
in your right side body,

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and then 
threading the needle here,

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so the right fingertips come in

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and underneath the 
bridge of the left arm

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and we come to 
rest on the right ear.

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Pelvis does rock up here,

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it's gonna be awesome, 
feel awesome,

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once you land.

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Find what feels 
good with that top arm,

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so maybe it's 
pressing into the left palm,

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keeping it really 
active as you stretch out

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through the neck, the shoulders,

222
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the muscles of 
the upper back body,

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maybe you take the 
hand to the lower back

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or up to the sky 
or take a little bind.

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Another great 
option is just to reach it

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all the way out in front.

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Then bring the breath here,

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press into the tops of the 
feet for a little stability,

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and breathe deep.

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And slowly we'll release.

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Use the hands to 
press yourself back up.

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Come back to all fours

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and we'll reach the 
left fingertips forward.

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Soft, easy movement,

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find that length 
in the left side body,

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and then 
threading the needle here,

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coming onto the left ear,

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should feel really 
good as you breathe

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into the muscles 
of the upper back.

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Again, right elbow 
can come to the sky,

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to the lower back,

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or all the way out in front.

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Breathing into the twist.

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Again sending lots 
of breath and awareness

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to the upper back body,

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the shoulders, the neck.

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Press into your toes 
for a little stability here.

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Awesome, then slide it back in

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and come back to all fours.

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Walk the knees 
underneath the hip points,

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cross the ankles,
and slowly, mindfully,

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be careful of your 
knees and ankles,

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come all the way through,

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and we're gonna 
send the legs out front.

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Keep it soft and 
easy movement here.

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So we're gonna windshield 
wiper the legs back and forth,

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get a little glute massage here,

258
00:11:01,418 --> 00:11:05,589
so if you're on carpet you 
might not feel this as firmly,

259
00:11:07,100 --> 00:11:08,401
so too bad for you!

260
00:11:08,401 --> 00:11:09,536
No, just kidding.

261
00:11:09,536 --> 00:11:10,761
So if that's the case,

262
00:11:10,761 --> 00:11:13,273
then just make it about 
moving through the hip sockets

263
00:11:13,273 --> 00:11:14,908
and maybe even 
finding a little lift

264
00:11:14,908 --> 00:11:16,609
through the armpit 
and chest to open up

265
00:11:16,609 --> 00:11:18,611
through the pecs 
and the shoulders.

266
00:11:18,611 --> 00:11:19,496
But if you're on a hard surface,

267
00:11:19,496 --> 00:11:22,255
you can really get a nice little

268
00:11:22,255 --> 00:11:25,583
gluteus maximus 
(laughs) massage.

269
00:11:26,856 --> 00:11:28,958
Dude, if you're sore 
from being on your feet,

270
00:11:28,958 --> 00:11:30,861
then you know what 
I'm talking about though.

271
00:11:30,861 --> 00:11:31,995
Yes.

272
00:11:33,837 --> 00:11:35,038
Okay.

273
00:11:35,038 --> 00:11:38,909
After you've windshield 
wipered the legs a little bit,

274
00:11:38,909 --> 00:11:40,243
we'll sit up nice and tall

275
00:11:40,243 --> 00:11:43,813
with the legs 
straight out in front.

276
00:11:43,813 --> 00:11:45,882
And take your 
right knee, lift it up,

277
00:11:45,882 --> 00:11:47,484
hug your right knee in,

278
00:11:47,484 --> 00:11:51,121
and swim the right 
fingertips around for a twist.

279
00:11:51,121 --> 00:11:52,489
Press into your left heel,

280
00:11:52,489 --> 00:11:55,091
inhale, sit up nice and tall,

281
00:11:55,091 --> 00:11:58,395
and exhale, look 
past your right shoulder.

282
00:11:58,395 --> 00:12:00,269
Inhale,

283
00:12:00,269 --> 00:12:02,238
and exhale, come back.

284
00:12:02,238 --> 00:12:05,174
Take your right 
foot into your left hand

285
00:12:05,174 --> 00:12:06,655
and we're gonna cradle it,

286
00:12:06,655 --> 00:12:08,634
maybe rocking a 
little bit back and forth,

287
00:12:08,634 --> 00:12:10,012
or if it feels good,

288
00:12:10,012 --> 00:12:12,915
you can take the 
foot to the elbow.

289
00:12:15,572 --> 00:12:19,872
Maybe rock front to back, 
a little side to side.

290
00:12:19,872 --> 00:12:21,144
And then release it.

291
00:12:21,144 --> 00:12:24,013
Cleansing breath here, 
inhale in,

292
00:12:24,013 --> 00:12:27,993
exhale, let it go.

293
00:12:27,998 --> 00:12:29,382
Awesome, hug the left knee in,

294
00:12:29,382 --> 00:12:31,510
give it a hug,

295
00:12:31,510 --> 00:12:33,576
swim it around, find your twist.

296
00:12:33,576 --> 00:12:36,119
Press through that 
right heel for stability,

297
00:12:36,119 --> 00:12:38,291
a little grounding in the twist,

298
00:12:38,291 --> 00:12:41,127
and then inhale, 
sit up nice and tall,

299
00:12:41,127 --> 00:12:44,130
and exhale, 
journey into your twist.

300
00:12:45,231 --> 00:12:47,741
There's a tendency 
here to lean back into it,

301
00:12:47,741 --> 00:12:50,637
so use that pressing 
of the right heel forward

302
00:12:50,637 --> 00:12:53,356
and this lift up through 
the sternum to ground you.

303
00:12:53,356 --> 00:12:54,374
Sit up nice and tall,

304
00:12:54,374 --> 00:12:56,643
even if it means 
you don't twist as much.

305
00:12:56,643 --> 00:12:58,077
One more breath.

306
00:12:59,112 --> 00:13:01,247
Use your exhale to release.

307
00:13:01,247 --> 00:13:03,783
Right hand takes 
the left foot this time,

308
00:13:03,783 --> 00:13:04,918
we open up through the hip,

309
00:13:04,918 --> 00:13:08,187
and it might just 
be here, ooh, working.

310
00:13:08,187 --> 00:13:12,148
In time we might take 
it here, a deeper stretch.

311
00:13:12,148 --> 00:13:13,917
And everyone's just 
anatomically different,

312
00:13:13,917 --> 00:13:15,408
some hips are really open,

313
00:13:15,408 --> 00:13:18,331
some are really 
rotated internally,

314
00:13:18,331 --> 00:13:21,750
so just check it out, 
feel it out.

315
00:13:25,438 --> 00:13:27,206
Awesome, and then release.

316
00:13:27,206 --> 00:13:29,135
Cleansing breath here,
this time with arms.

317
00:13:29,135 --> 00:13:31,271
We inhale, reach for the sky,

318
00:13:31,271 --> 00:13:32,839
and exhale, bend the knees,

319
00:13:32,839 --> 00:13:34,441
cleansing breath, bow forward,

320
00:13:34,441 --> 00:13:38,945
pashit motanasana here 
in seated forward fold.

321
00:13:38,945 --> 00:13:41,548
Bow your head, close your eyes.

322
00:13:45,165 --> 00:13:49,335
Feel that stretch through the
back body as you breathe deep.

323
00:13:53,580 --> 00:13:55,849
And then slowly roll it up.

324
00:13:56,713 --> 00:13:59,783
Hike both heels in 
towards the center.

325
00:14:01,093 --> 00:14:04,686
This is our last pose here, 
so enjoy this time.

326
00:14:04,686 --> 00:14:07,880
You can always 
continue on after this video,

327
00:14:07,880 --> 00:14:09,262
but just a little something.

328
00:14:09,262 --> 00:14:10,754
We'll come into cobbler's pose,

329
00:14:10,754 --> 00:14:13,486
so the knees come nice and wide

330
00:14:13,486 --> 00:14:14,734
and the feet come together,

331
00:14:14,734 --> 00:14:17,494
and if you have a hard 
time sitting up tall here,

332
00:14:17,494 --> 00:14:19,358
just bring the toes out,

333
00:14:19,358 --> 00:14:21,527
or sit up on a blanket or block.

334
00:14:21,527 --> 00:14:23,090
And or.

335
00:14:23,090 --> 00:14:24,788
We're gonna 
use the thumbs here

336
00:14:24,788 --> 00:14:26,092
to really massage the feet.

337
00:14:26,092 --> 00:14:30,403
So start with the arches, 
rubbing the arches of the feet,

338
00:14:30,403 --> 00:14:34,207
and then on to 
the heels, the ankles,

339
00:14:34,207 --> 00:14:37,043
and just start to 
soften your gaze here,

340
00:14:37,043 --> 00:14:38,911
so, you know, 
when you're at work,

341
00:14:38,911 --> 00:14:42,115
you have to be, you know, 
spinning a ton of plates

342
00:14:42,115 --> 00:14:43,950
and focused and eyes open,

343
00:14:43,950 --> 00:14:46,252
so just kind of go 
inward a little bit here.

344
00:14:46,252 --> 00:14:48,254
Soften your gaze, 
you might even close your eyes,

345
00:14:48,254 --> 00:14:50,972
as you rub your toes.

346
00:14:56,960 --> 00:14:58,728
Awesome, then grab your ankles.

347
00:14:58,728 --> 00:15:00,897
Inhale, lift your heart,

348
00:15:00,897 --> 00:15:03,333
and exhale, bend the 
elbows left to right,

349
00:15:03,333 --> 00:15:06,302
come forward, try to 
touch your nose to your toes.

350
00:15:06,302 --> 00:15:10,640
Again, feel that big 
stretch in the back body.

351
00:15:10,640 --> 00:15:13,009
Relax your shoulders 
down away from your ears.

352
00:15:13,009 --> 00:15:15,778
Take one more breath here.

353
00:15:15,778 --> 00:15:17,780
And tuck the 
chin into the chest,

354
00:15:17,780 --> 00:15:19,940
and slowly roll it up.

355
00:15:21,431 --> 00:15:25,602
Awesome, cross the ankles 
and we'll come to sukhasan.

356
00:15:27,303 --> 00:15:29,739
Final cleansing breath, 
here we go.

357
00:15:29,739 --> 00:15:34,111
Inhale deeply through the nose,
and exhale,

358
00:15:34,111 --> 00:15:37,123
relax your shoulders 
as you exhale completely,

359
00:15:37,123 --> 00:15:39,372
out through the mouth.

360
00:15:41,407 --> 00:15:43,176
Awesome work.

361
00:15:43,176 --> 00:15:44,744
Alright, my darling friends,

362
00:15:44,744 --> 00:15:46,589
so that was your 
practice for today.

363
00:15:46,589 --> 00:15:47,510
If you're hungry for more,

364
00:15:47,510 --> 00:15:49,479
dive into 
another video right now,

365
00:15:49,479 --> 00:15:52,952
or might I suggest maybe 
taking an epson salt bath,

366
00:15:52,952 --> 00:15:54,591
if you're not already into 
that you should give it a try.

367
00:15:54,591 --> 00:15:55,842
You can also 
just do a foot bath,

368
00:15:55,842 --> 00:15:57,937
it's really quick and easy 
and a little goes a long way,

369
00:15:57,937 --> 00:16:00,492
I swear to heaven.

370
00:16:00,492 --> 00:16:02,862
Another great thing is 
sending your legs up the wall,

371
00:16:02,862 --> 00:16:05,798
for legs up the 
wall pose, vrida karini.

372
00:16:05,798 --> 00:16:07,737
We have a whole 
video for legs up the wall

373
00:16:07,737 --> 00:16:10,269
which talks about 
how amazing that is,

374
00:16:10,269 --> 00:16:12,305
and again, how a 
little goes a long way,

375
00:16:12,305 --> 00:16:13,610
so you just kick 
your legs up the wall,

376
00:16:13,610 --> 00:16:15,385
and you can kind of support 
your lower back with a blanket.

377
00:16:15,385 --> 00:16:17,540
Anyway, check that 
out if you're interested.

378
00:16:17,540 --> 00:16:18,414
I've got your back.

379
00:16:18,414 --> 00:16:20,283
Thank you so much for 
the request, I appreciate it,

380
00:16:20,283 --> 00:16:22,852
that's one of the things I love
about this diverse community

381
00:16:22,852 --> 00:16:25,288
that is Find What Feels Good 
and Yoga with Adriene,

382
00:16:25,288 --> 00:16:27,650
is that we are 
having conversations

383
00:16:27,650 --> 00:16:29,792
and we're all 
together, me included,

384
00:16:29,792 --> 00:16:32,482
trying to find ways in which 
we can use the tools of yoga

385
00:16:32,482 --> 00:16:36,966
to live a happy, 
healthy, and supported life.

386
00:16:36,966 --> 00:16:40,002
So namaste from 
my heart to yours.

387
00:16:40,002 --> 00:16:41,804
Thank you so much 
for sharing your time

388
00:16:41,804 --> 00:16:43,239
and your energy with me.

389
00:16:43,239 --> 00:16:44,974
Let us know what 
you do down below,

390
00:16:44,974 --> 00:16:47,176
let us support you, let's 
have a conversation down below,

391
00:16:47,176 --> 00:16:48,488
let us know what you 
do or how you're feeling

392
00:16:48,488 --> 00:16:49,642
after this practice,

393
00:16:49,642 --> 00:16:52,041
and subscribe to the 
channel if you haven't already,

394
00:16:52,041 --> 00:16:54,050
share this video 
with your friends,

395
00:16:54,050 --> 00:16:55,585
and I'll see you next time.

396
00:16:55,585 --> 00:16:57,386
Take good care.

397
00:16:57,386 --> 00:16:59,989
(upbeat music)