what's up everyone welcome to yoga with

Adriene today we have an awesome quick

simple sequence that you can do

practically anywhere so a lot of us just

did the 30 days of yoga which is still

available if you want to do it and we're

wondering you know how do we maintain

this motivation and stick to our yoga

every day so hopefully this guy will be

in your back pocket literally you can

keep it on your phone you can do the

sequence on your phone you don't need a

yoga mat you don't need your fancy yoga

pants you can do this in your office

break room or in your office or in a

closet or if you have time at home this

is a great quick little sequence to

sneak in when you want to find what

feels good and tend to yo'self also

stick around after the sequence I have a

little treat for you to aid in your

lunchtime pleasures anyway let's hop on

the mat or you don't need a mat let's

hop on our feet and get moving all right

so to begin today we're going to come to

a nice wide stance maybe about hip width

apart or just a little bit wider look

like I was getting ready for something

they're just cleaning off my mat toes

are pointing forward and as I said

before you can practice this without a

mat but definitely take your shoes off

so if you're sneaking this in it your

office or you just ran into a nice quiet

room for a quick yoga break take off

your shoes maybe take off your socks and

go ahead and take a look down at your

feet here for just a moment maybe

lifting the toes and pressing into all

four corners of the feet so we can think

about pressing into the ball joint of

the big toe pressing into the ball joint

of the pinky toe and then anchoring down

through the back two corners of the heel

then you can release the toes down and

we'll stand up nice and tall and nothing

fancy here we're going to inhale squeeze

the shoulders up to the ears breathe and

deep and on an exhale slowly dropping

the shoulders down fingertips towards

the earth mmm

here we go again inhale squeeze

shoulders to ears and exhale releasing

them down now we're going to close the

eyes and keep this going so you can take

a look or take your gaze off the video

and continue this motion moving with the

breath inhaling squeezing up and then

exhaling dropping the fingertips down

shoulders down down down

keep it going inhale squeeze and exhale

shoulder blades maybe begin to drawl

together as we anchor shoulders

fingertips down keep it going with your

breath and then you can add your own

little flavor to this so maybe it's

circles if you're feeling kind of sleepy

and soft or maybe you've had kind of a

frustrating day or just an active day

and your energy or Chi is already kind

of high you might speed it up inhaling

and dropping on the exhale like so or

nice smooth circles so let's take a

couple more rounds here a lot of us

carry right this tension in the neck and

shoulders and even just you know you

wake up on the wrong side of the bed and

that can begin to collect really fast in

the neck and shoulders and so we're

going to release it right here right now

cold draw the palms together at the

heart now and just let the shoulders

release we can keep the feet where they

are or perhaps now you bring the feet

together just kind of checking in with

our balance and stability today

spreading the toes once again you might

lift them spread them and then press

into all four corners of the feet we

come to what we might refer to as some a

steep D he here four-part equal standing

and if you're like what you might check

out that video we have a video just for

that a cute silent video stand up nice

and tall here lift your sternum to your

thumbs and find a nice long smooth

conscious breath so the most important

thing of this little yoga break for me

is just taking a moment just a moment

we're not going to be here long to slow

down and to breathe deep a little

self-love moment taking this time

to connect with the breath with your

energy and nurture yourself kind of take

care of yourself so that you can take

care of others right

putting your oxygen mask on first and

then taking care of others tending to

your energy your energetic health so

that you can do beautiful loving nice

things for others maybe you make someone

lunch after your yoga break maybe you

leave someone a little love note so just

a moment more here finding a nice

extended inhale I may be playing with

pushing that exhale extra-long awesome

then we'll drop the fingertips down and

take a deep breath and as you reach all

the way up towards the sky nice and tall

again if you're feeling a little like

willow today you can come back to that

wide stance where we're at so you have

two options here to kind of zip the

energy of the legs together or to press

into the feet hip width apart really

drawing energy up from the arches of the

feet either way we lengthen the tailbone

down and we find some of our Bundys if

you're familiar some of these locks that

we play within the body may be mula

bandha drawing energy up from the pelvic

floor

maybe you Deanna bundle to spine and if

you're just like what-what don't worry

check out the foundations of yoga but

really it's just about connecting to the

energetic body so you can really do no

wrong here the awareness is key we

inhale spread the fingertips wide and

exhale out through the mouth

inhaling again press into your feet

maybe draw a line with the nose look up

and exhale out through the mouth drop

your shoulders down

maybe widen the hands a little bit draw

your pinkies towards the front deep

breath in and exhale out through the

mouth let it go awesome take your right

hand to your left wrist press into your

left foot

as you teeter-totter to the right side

body stretch right shoulder comes

underneath your deep breath in and

exhale back to Center take your left

hand to your right right wrist say that

five times fast

right wrist right wrist and we stretch

it out draw your left shoulder

underneath open your heart up towards

the sky deep breath and exhale back to

Center cool rain it down interlace the

fingertips behind again feet hip-width

apart or flush together we press into

our foundation open up the chest here

deep breath in draw the knuckles down

and away and then maybe just a little

free play time here with the neck with

the nose may be nodding yes or no

and maybe a couple circles around in

great if that's all you have time for

take a moment here to bow your head to

your hands press the palms together and

set an intention for the rest of your

day give thanks for the lunch you're

about to have if you have more time

let's continue on by reaching the

fingertips up way high full body stretch

again and this time on an exhale bend

your knees generously and weave forward

fold so little goes a long way here

taking a moment to breathe in and out

through the nose go ahead and let it out

through the mouth whenever you feel

inspired here having a little

conversation with yourself with your

breath we stretch it out maybe grab the

elbows here you know what to do then on

an inhale we'll inhale lift up to a flat

back position follow your breath find

nice length here and then on your exhale

so follow your breath take it down great

we'll bring the fingertips to the mat

and slide the right toes back lower your

right knee and just take a couple

moments to breathe here you might Rock

front back you might widen your stance

make sure that this front knee isn't

extending over this front ankle let's

keep it nice and stacked and we find a

little movement if it feels right and

your attire allows you might lift your

back knee up oh yeah

and then we'll plant the palms and slide

the left toes back to our one and only

plank we're going to do here stretch the

calves here by peddling the feet press

away from the earth so don't collapse

here but really press away from the

earth draw your navel up breathe breathe

breathe and then we'll send the sit

bones up and back to a downward facing

dog man we're going to fill three

breaths here so how you feel that fill

them feel them to is entirely up to you

you might pedal the feet you might come

to a beautiful place of stillness

grounding you might press into your

goals you might bend the knees

generously

everyone melt your heart back fill your

three breaths with love a little

lunchtime love a little gratitude

and then after your three breaths we're

going to step the right foot up into our

lunge and lower the left knee down okay

same thing as before here we just take a

little moment to explore where are you

sore where are you tight playing in this

low lunge and we can always keep that

left knee down or if your body's feeling

it you might lift it up for a moment or

two filling these moments with full deep

breaths and then we'll send that left

foot back in taking a couple steps or

one big step all the way up back to that

forward full great inhale halfway lift

once again and exhale bow awesome we're

going to bring the fingertips to the mat

and now we're going to widen the feet

toes are going to turn out left to right

and we're going to squat back down

hopefully you didn't wear a miniskirt to

work today

just kidding and we're going to come to

a little yogic squat so this this might

seem a little far-fetched but you really

can do this anywhere and again we don't

need the yoga mat we can just kind of

drop to our feet it's great if you're

not wearing shoes here to kind of

stretch the poor blocks of feet that we

stand on that we walk on if you are in a

more comfy place and you do have your

stretchy pants on or something you might

come to a little Milazzo no variation

here so often we skip yoga practice

because we don't have the right clothes

on we don't have enough time or like

there's all these excuses right I know I

do it too but here we may kind of no

excuse even if you're here just playing

with your feet if you did wear that

miniskirt to work today it's not very

feminist of me I'm just playing you know

you know I'm a Hepburn pant wearing

anyway

try out to be too silly on the first

video that can be here but it's a little

lunch break yoga so we can have some fun

take one more breath wherever you are my

friends nice conscious full nourishing

breath in and then on your exhale gently

release okay we're going to come to

seated here I'm going to send the legs

out nice and long take a deep breath in

sit up nice and tall as you exhale hug

that right knee all the way up and in

okay this is a little moment for the

hips it's going to be yummy so you might

just take your foot and cradle it like a

baby here if your body allows you might

even take your foot into this kind of

hook of your elbow and cradle it even

more if you're new to the practice

you'll be surprised how quickly this

will stretch with regular practice so if

you're new and you're like this is all I

got right here a little toe movement

that's great just check in with the hip

you can also Rock a little front to back

so to each his own here sit up nice and

tall and we're going to take it into a

twist so we'll release the right foot to

the ground inhale send the left

fingertips up high high high stretch

through the left side body and then

we'll turn towards the right side moving

into a gentle twist nice long smooth

deep breaths sweeping up and down the

spine here really gentle really yummy as

we breathe in and out and then we'll

release back to Center

and we'll do the same thing on the other

side so we'll take a deep breath in and

exhale hug Heol left knee up into your

heart and in your own time we come to

check in with this left hip it's a

little movement here this is also just

giving us a moment to sit up nice and

tall and to check in with our posture to

remember remind ourselves that it's all

connected so as we work as we continue

to taskmaster throughout the rest of the

day we can still kind of do it with this

awareness of the spine and the full body

experience after a couple rocks

go ahead and take your left foot to the

ground and we'll inhale reach the right

fingertips up high breathe through the

left side body stretch stretch stretch

and then we'll take it over into our

twist so it's not really about how far

you can go in fact resist the urge to

lean back sit up nice and tall head over

heart heart over pelvis and we breathe

nice rejuvenating revitalizing breaths

into that lower belly our mind begins to

think of lunch and we acknowledge those

thoughts and come back to the bread cool

and we'll slowly unravel and we have a

couple options here okay if you're at

home you have your mat you have your

blanket out or something then go ahead

and take a moment to come to flat back

and rest

oh yeah baby so stay here and relax

decompress you might draw a couple lines

with the nose back and forth here

massaging the back of the head if you're

not in a place where you necessarily

feel comfortable lying on the ground you

know I like to keep it real

come come back to your desk chair your

office chair or your kitchen stool and

sit up nice and tall

so you're settling in for a brief

shavasana here shavasana corpse pose

lying flat on the ground or you're

coming to a nice comfortable seat and if

you're sitting up see if you can go

ahead and ground the feet both feet on

the ground sitting up nice and tall

wherever you are my friends take a

moment to just close your eyes and relax

you can press it's so hard to kind of

stop and slow down we're so used to

moving you know kind of hurried and

rushed so here we just take an unhurried

moment for ourself again acknowledging

how important this is so that we can

give back to others so that we can give

so we can serve others so that we can

make someone line

so that we can leave a little kindness

in our trail if you find this moment

right here right now really challenging

welcome to the club it's hard to slow

down so we'll just take three more

breaths filling three more breaths in

your own time just nice quiet stillness

here

and then after three rats well slowly

about the eyelashes open open your eyes

draw your palms together at your heart

and we seal this deal by bowing to one

another

namaste this is our first video back of

New Year and I'm very grateful the

lesson here the idea is that a little

bit of yoga goes a long way so do what

you can let's stay committed to

practicing a little bit of yoga every

day and I'll see you next time namaste

all right my friend so awesome job this

is a sequence that you can literally

keep in your back pocket right you can

have this bookmarked on your phone or

you can even memorize this and have it

as a go to just kind of lunch break yoga

mama a little feed your soul and stretch

your body a moment to tend to the self

of course the idea again being that we

nurture ourselves we take the time to do

the work and check in with our bodies so

that we are more capable and open and

available to do loving beautiful things

for others like making someone lunch or

even just making yourself lunch so my

big surprise is I'd like to share a

lunch recipe with you I was able to

collaborate with kin community on an

awesome show called crazy happy cooking

the idea is kind of taking the

principles of yoga you know and bringing

them into the kitchen so finding what

feels good breaking the rules a little

bit working with what you got so hop on

over there to check out my Tartine

recipe and let me know what you think in

the comments down there below was super

fun to make and I think it really kind

of goes with this idea of taking you

know a moment each day you don't need a

big fancy gym membership you can just

kind of do it in the comfort of your own

home can even do a little yoga in your

kitchen while you cook and find what

feels good taking the time making the

time to tender yourself so you can do

wonderful things with your life and

serve others sounds pretty good to me

alright let me know what you think down

below take this with you every day

there's no excuse now you know take this

yoga with you in your office share with

your coworkers do it with your kids and

take good care love

so much I'll see you next week regular

videos are rockin and rollin we got lots

of fun stuff 30 days of yoga continues I

think that's all for now we bring our

palms together and I bow to you namaste