hey everyone welcome to yoga with

Adriene I'm Adriene and today we have a

quick sequence for when you're feeling

sore so this isn't a big yoga practice

that you know targets every major muscle

group this is just a little ditty that I

think would be great if you're like 24

or 48 hours after your run or workout or

maybe you went to a hot yoga class or

maybe you went to a Zumba class or maybe

you did something that you're really

proud of and your body is definitely

feeling it and you're not necessarily

ready to repeat whatever it is you did

but you want to kind of stretch and

release and do a little

somethin'-somethin okay this is a

request so hop on the mat you actually

you don't need a mat today but hop on

your feet and we're not even going to

get on hands and knees today so this is

just a standing practice so let's hop to

it

okey doke my friends today we're going

to stand anywhere on your value even

need a man for today's practice how

about that but wherever you are we're

just gonna bring the feet together and

we're going to stand up nice and tall

and take a big old breath in and squeeze

the shoulders up to the ears and she's

relaxing and then on an exhale draw the

fingertips down now the shoulder blades

to really anchor down towards the earth

and we create space here in the neck and

shoulders let's do that two more times

inhale really scooping the shoulder sari

forward up and back and then using the

exhale to tag a little weight in the

fingertips and create space one more

time big circles here awesome draw your

chin to your chest here reach the

fingertips let them interlace behind the

tail so no need to lock the legs out

here we can keep kind of a soft just

kind of buoyancy here we're going to

draw the knuckles down and then maybe

away but no need to push it here so I'm

really sore today in my arms my forearms

and the biceps so already I'm getting a

nice stretch here opening up through the

pectorals maybe you're sore from

push-ups or being at the gym and we open

up through the chest last breath here I

invite you to tuck the pelvis just a

little bit allow the tailbone to tail

bone to grow heavy and then we'll lift

the chin up just slightly stretching

through the neck big breath in use your

exhale to break free shake it up awesome

now we're going to bring the feet hip

width apart toes pointing forward and

we're going to inhale it's kind of like

a Tai Chi move here but not as slow I'm

going to really press through the base

of the wrist here and reach the

fingertips up kind of coming to the

zombie arm

stretch stretch stretch forward then

repeat the loop of the shoulders as you

loop forward up and back two more times

so I'm really stretching through the

forearms stretching through the wrists

great for carpal tunnel or one more time

awesome and then pressing forward stop

in under take your right hand to your

left fingers and we begin to pull back

gently shoulders relaxed down and then

we switch

awesome big breath in big breath out

and shake it off awesome

sweep the fingertips all the way up full

body stretch again tuck the pelvis

tailbone grows heavy we inhale reach

reach reach reach long puppy belly here

and then side body stretch taking the

right hand to the left wrist and think

up with the heart up and over nice side

body stretch oh yeah good for me here

right shoulder girdle right shoulder

comes up towards the sky so might be

here so think about lifting your heart

one more big breath in here and big

breath out awesome back to Center go

ahead and relax the arms down and a

couple of neck circles here I like to

imagine drawing circles with the nose

one way and in the other awesome sweep

the arms all the way up big stretch to

your volcano pose draw the shoulders

down tuck the pelvis and then we'll take

this side body stretch to the other side

careful not to come in you know already

collapse think up lift your heart up and

over as we grab the right wrist now and

stretch

find your breath

big ol breath in big breath out

and we'll come back to Center and shake

it off awesome

inhale sweep the arms all the way up and

this time exhale we're gonna bend the

knees generously and come into a forward

fold so I'm going to turn to my side

here and the feet are still hip-width

apart so I'm stretching into the

hamstrings

I'll beginning to stretch into the hips

beginning to stretch the lower back body

by allowing the knee joints to bend

generously grab the elbows you know what

to do you rock a little side to side

find what feels good you can take your

eyes off the video here and you can

breathe more deeply extend your inhale

here make it longer and see if you can

lengthen your exhale as well make sure

you're not holding in the neck take a

little yes a little no then we'll

release the arms and inhale lift to a

flat back position your version careful

not to lock the knees here big breath in

and on your exhale back to that forward

fold uttanasana

a couple breaths here just hang out

chill press into all four corners of the

feet hmmm this is a great stress Buster

to here in Newton asana and then we'll

slowly start a nice roll up coming all

the way back to your Mountain Pose and

when you arrive taking a big old breath

in and a big breath out

awesome bring the feet together here fix

your crazy curly hair and we're going to

shift our weight onto the left foot

hands come to the waistline and we find

that lift in the heart just for a little

balance and stability and slowly I'll

peel my right foot up take your right

hand grab your right ankle and then

squeeze your right knee in towards the

midline squeeze everything into the

midline this energy that we've been

talking about lately on the channel of

hugging in towards the midline now if

you're new to the practice or you're

working on balance and stability you can

bring your hand to a wall here you can

bring your hand to a chair I'm taking a

second here to rotate my right and go

one way and then the other then I mind

just stay here

stretching through that quad maybe I

take my left hand around for a deeper

stretch kind of coming in to the shape

here again remembering this tucking of

the pelvis and this heavy tailbone that

we did before cool stay there

stretching the quad working on balance

lifting your heart or begin to slide

your right hand around to the arch of

your right foot now lifting stretching

opening up through the armpit chest to

your lift and lift lift and lift all

that squeeze the right knee in inhale in

and exhale begin to kick the right foot

up towards the sky so I'll go ahead and

turn this way let's bring the left thumb

to the sturm just to remind the heart

space the heart center the sternum to

lift I'm going to kick up through the

right leg coming into kind of a standing

bow pose here if you will I brighten

through my right foot kick kick kick

stretching through the front body

kicking through the sole the right foot

left hand can come out here and

permission to go ahead and open up

towards the right side so often in

dancer you know we have all these other

poses like this where we keep the hips

squared permission to kind of open it up

towards the right side of your mat or

the right side of the room as you come

into this kind of challenging posture if

you're new to the practice so just play

here if you fall out come back to it use

your breath to inhale expand and find

lift lengthen through the spine and use

your exhale to ground down to open up

through the shoulders to ground the

shoulder blades together reach reach

reach inhale a couple more breaths here

wherever you are big breaths and then

we'll use an exhale to best you can reel

it all in with control so resist the

urge to just kind of fall out and if you

do no worries but squeezing that right

knee in towards the heart we'll

interlace the fingertips and catch your

breath

cool taking the right knee now out

towards the right side of the room the

right side of your mat bring your left

hand to the waistline for stability and

we breathe here right hip crease pulls

back and down tailbone still heavy tuck

your pelvis lift your heart now you can

stay here working on different

variations you might even grab the outer

edge of your right foot breathing as we

kind of compress and massage the hip

crease if you are experienced what's

that if you are adventurous and you want

to bring your middle finger index finger

and thumb to the big toe for a little

you know hamstring action here as we

open up you can try that so we're just

having a little playtime here if none of

these things are appealing to you then

find what it feels good so one of the

good things about practicing at home is

you can play you know mindfully and so

that's what we're doing here just kind

of opening the hip up you might just

stay here working on balance you might

grab the outer edge of your right foot

again here or you might grab that big

toe and open up just having a little fun

stretching it up great wherever you are

begin to reel it back to center with

control with a little bit of grace best

you can inhale lift the heart and exhale

slowly lower the right foot down same

thing on the other side okay here we go

shifting weight to the right foot keep

everything lifted though careful not to

collapse here this is kind of more

foundations of yoga talk but if you're

already collapsed in this hip it's going

to be really hard to grow

our balancing postures with integrity

and support and this kind of like joy of

flying you're never going to fly

interposes if you're kind of collapsing

into your joints so we got to hug those

muscles to the bone and we can practice

that here great we're going to catch the

left ankle with the left hand and then

squeeze that left knee into the midline

if you're sore like if you did a run or

something this is this is golden right

this is good so really press up out of

your standing leg lift your heart

breathe into the thick muscles of the

quad and stretch her out if you want you

can reach your right fingertips to catch

the left foot as well we can play with

opening up through the chest the pecs so

you know this video is going out too how

many people the idea is that we all come

together and inspire each other to

stretch our muscles release some of that

lactic acid and whatever's going on in

your body but we have to realize and

understand that everyone's coming off a

different workout or coming off a

different day dealing with different

injuries or things in healing so I guess

I'm trying to say make it your own

just use this video as an opportunity to

stretch to release your body will be so

happy that you did okay this time let's

talk about this drawing the navel in

towards the spine a little bit and up so

you can find the length before you head

into this standing posture maybe you

just stay here no problem or maybe you

bring that left hand around to the arch

of the left foot hmm so I'm kind of

losing my voice today squeeze left knee

in and we begin to kick up and out move

nice and slow you can hold on to a focal

point or just a we talked about that and

the foundations of yoga maybe holding on

to one place to just kind of put your

gaze on help you focus maybe the right

hand comes to the sternum maybe it goes

out and we play here on your own kicking

the left foot up opening up through the

left armpit chest lengthening through

the crown of the head notice a soft

little bend in the standing leg here

play with that find your breath breathe

breathe breathe

you notice if you're clenching kind of

in the sensory organs your jaw your neck

your eyebrows if you can soften and

release and again if you fall out no

worries shake it off as we did before

and then come back maybe to try again

use your breath to stretch in lengthen

and then whenever you're ready whenever

you're satisfied as best you can with

strength control with grace we'll

squeeze that left knee up in towards the

heart

ah you might even lower the leg there

for a little break depending on how sore

you are and then we'll just kind of open

it up through the hip here so opening up

right hand comes to the waistline get a

little two-for-one definitely working on

a little balance today rotate the left

ankle if it feels good I can't believe

this dog is a six month old puppies

being so good so we normally lock him

away where we normally say shade him and

he's being so good today so we decided

to let him stay maybe you grab the outer

edge of your left foot here keep that

heart lifted my friends don't collapse

stay pressing up and out of your

standing leg and then maybe you grab the

big toe and you begin to stretch it out

and maybe not so work at your level and

just kind of smile have fun want to make

sure that we're not just stretching but

you know our yoga's a playful dance that

we enjoy that's why we're adding this

today even though that seems kind of

ridiculous right Wow right Yoga is more

than just a stretching who is it there's

a certain amount of you that you get to

bring to it and a certain amount of joy

that really makes it yoga for me anyway

so wherever you are

smile take a big breath in and then

we'll come back to this squeezing of the

left knee in towards the heart for one

more breath as you loop the shoulders

lift your heart up big breath and then

use the exhale to really

awesome inhale sweep the arms all the

way up and overhead hook the thumbs

slide back in here as you tuck the

pelvis one last time tailbone grows

heavy open up through the front body

stretch stretch stretch big breath in as

you reach the fingertips towards the

back of your room and then exhale cactus

arms as you come back to stack head over

heart heart over the pelvis and then

this is fun today we're going to end by

bringing the palms together swooshing

them you know like if you're doing this

in your home right now this I love you

this energy will bring them together and

then we bow forward to one another

namaste and you're done awesome work my

friends thank you so much for sharing

your time and your energy and your

practice with me if you feel like you

want to do more today I suggest the

gentle morning sequence as a great

supplemental video to this one really

nice stretchy stretch restorative stuff

also if you realize that you have more

energy than you thought after this and

you want to do more try the energizing

morning sequence those are two good

videos that you might try with this one

if you're good to go I thank you so much

for joining me make sure to sign up for

the weekly letter over at yoga with

Adriene comm and I'll see you next week

with free yoga videos every Wednesday

bye from me

Bengie peace not with