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- Hey everyone, and welcome
to Yoga with Adriene.

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I'm Adriene and we're in
the beautiful park today,

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and we have a video called
Yoga Stretch for you.

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This practice is awesome
if you're just feeling

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a little bit lazy or heavy
and you want to get moving,

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but you don't know what to do

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and you don't want to
commit to something big.

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I got your back.

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Let me guide you through
some yummy stretches.

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You can use this 
video in conjunction

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with our Yoga Tone video,

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and work with them together
to create balance on your mat

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so that you can have balance
off your mat as well.

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Alright, hop into something
comfy, and let's get started.

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(bouncy, lively strumming and drumming)

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Alright, welcome my friends.

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Let's begin in a nice, comfortable seat.

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Go ahead and cross at the ankles.

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Sit up nice and tall.

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Give yourself permission here

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to put the day thus far aside.

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Anything on the agenda
ahead, put that away,

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and we have a little bit of
time to find what feels good.

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So give it your all.

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Focus on your breath.

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Big inhale as you sit up nice and tall.

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Big exhale as you relax
the shoulders down.

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Hmmm, sometimes that's all it takes.

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Big inhale in.

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Big exhale, relax your shoulders.

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Big inhale.

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And exhale, tag a little
weight in your elbows.

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Find length.

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Sit up nice and tall.

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Close your eyes here for
a breath cycle or two.

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And just notice how you feel today.

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So if you're really sore, I got your back.

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We're gonna move nice and slow.

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This should be a really yummy practice.

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Leave ya feelin' awesome,

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and ready for whatever's next,

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but for now, stay present,

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and we'll do that by breathing deep.

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See if you can even out your breaths.

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Make the inhalation and the
exhalation the same length.

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Then we'll start our movement
with some big circles

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with the nose, so keep
it nice and slow here

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as you begin to draw big
circles with the nose

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one way and then the other.

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Stretching up through the neck.

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And then just notice
if taking on this task

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has caused the spine to round.

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See if you can maintain this length

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up through the spine
sitting up nice and tall.

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Then again, we have a little
bit of time to play here,

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to find what feels good,

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so make the most of it.

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Drop the baggage.

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Stay present.

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So, present with the sensation.

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Stretching.

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And then when you feel satisfied,

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bring your head back to center,

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and we'll draw the palms
together at the heart.

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Go ahead and interlace
the fingertips here.

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Sit up nice and tall.

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Breathe.

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Squeeze, squeeze, squeeze
the hands together.

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And then slowly, pressing
the palms forward,

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up, and back, big stretch here.

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Ground down through
the tops of the thighs,

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lift up through the front body.

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Think long, puppy belly
here through the front body,

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and then really ground down
through the shoulder blades,

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so create space.

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Press up through the palms
or through the thumbs.

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Take one more breath here,

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and then exhale, release.

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Beautiful.

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Alright, we're gonna
send the right leg out

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while keeping the left leg in,

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so left heel's gonna come into the center,

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Janushirasana, Head to Knee Pose.

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So find your foundation here.

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Flex the right toes up towards the sky,

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and then reach up as if you
were climbing up on a rope,

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so you're really reaching, reaching,

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as tall as you can go,

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creating that length that we
just had in the front body.

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Reach up and then maintain that length.

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Think up and over as you take
your nose toward your knee.

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Now you could just rest here.

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And then we'll just in time
work to create space and length

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to come into the full expression.

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Maybe, maybe not.

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We have lots of different options here.

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Focus on the sensation, the stretch.

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Enjoy it.

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Don't worry about the shape.

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Active foot here, breathe deep.

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Tuck the chin to the chest.

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Slowly roll it up.

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I'm laughing 'cause I
kind of snorted a little.

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And we'll switch to the other side.

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Right heel in.

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Left leg out.

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Nice and slow and steady.

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Active foot, again climb up
your imaginary rope here.

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Breathe in, and then exhale,

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take it up and over, Head to Knee Pose,

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Janushirasan, so we're working on length.

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Stretching the legs, the hips,

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rounding forward through
the spine if it feels right.

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(deep breathing)

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Great, and then tuck
the chin into the chest.

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Slowly roll it up.

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And we'll take the right foot down.

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Bring the left foot up to meet it.

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And then, I'm just gonna
center myself on the mat.

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And then go ahead and swim
the fingertips around.

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Fingertips pointing towards your hips.

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I'm gonna slowly draw my heels in.

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We loop the shoulders.

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Press into all ten knuckles firmly.

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Here we go, lengthening, lifting up.

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Sending the knees forward.

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We're gonna come into a
little crab shape here.

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Opening up through the chest.

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A little tabletop here as you lengthen,

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sitting bones towards
the backs of the knees.

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Inhale in, find length.

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And then exhale, slowly release.

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Gorgeous.

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Great, from here, I'm
gonna cross the ankles,

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and come forward onto all fours.

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If you want to take a little
Thriller arm in between

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to counter in the wrists, in the forearms,

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this is kind of nice.

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Otherwise, straight through you go.

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We'll come to tabletop position.

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Take a couple Cat-Cows here,

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listening to the sound of your breath.

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(deep breathing)

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As you inhale, drop the belly.

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Stretch the front body.

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Great after core workout.

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Exhale, rounding through, chin to chest.

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Stretching the back body.

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A little love for the spine, do one more.

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Great, then we'll press into the top

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of the back foot firmly,
curl the right toes under,

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and slide 'em back for
a big calf stretch here.

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Rock front to back.

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Careful you're not locking
out through the elbows

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so a little buoyancy here is good.

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Breathing deep.

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Great.

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Then we'll lift the right
leg up whenever you're ready.

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Stay connected to your back foot.

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Inhale in.

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Exhale, nose to knee, rounding through,

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and then step your right foot up,

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nice low lunge.

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Big stretch here.

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Work it out.

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Breathe deep, especially if you're sore.

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Finding length, but also
building strength to support.

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(squawking, quacking)

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Inhale, lift the chest.

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Open your heart.

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Exhale, I'm gonna use my
fingertips to brace here.

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I'm gonna spin the left
toes over towards the right

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side of the mat.

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I'm heading into a gate variation.

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Big, big stretch here.

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Really nice opening.

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Use your fingertips to walk it all the way

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towards the back edge of your mat.

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Plant the left palm, and then press away

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from your yoga mat, and as you kind of,

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maybe take this bow and
arrow effect we do sometimes,

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and open right fingertips towards the sky.

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Front leg is straight.

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Can either have the foot
down or the toes lifted.

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Now again, breathe into the front body.

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Find length.

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Activate through the back body.

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Cultivate strength.

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Notice if the neck is hanging down low.

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Take one more conscious breath here.

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Maybe take the arm all the way back.

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To come out of the posture,

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anchor navel to spine,

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use your fingertips to walk it back.

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Nice stretch here in the
transition too, really nice.

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We come back to our nice, low lunge.

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Inhale, sweep the arms up and overhead.

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Exhale, press into the top of that thigh.

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Lift up just a hair.

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Great, and you're gonna
keep your right hand

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on the thigh, and just
take the left fingertips

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out to the left and draw
a big rainbow up and over.

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Big stretch.

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Should feel awesome.

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Inhale in, lift the chin.

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If you're lookin' for more fire today.

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You started this video
and you didn't realize

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there's not enough fire,
you can lift that back knee.

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Otherwise, keep it nice and low.

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Inhale.

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And exhale.

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To come out of this posture, same thing,

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draw the navel in, Uddiyana Bandha.

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Find that lock.

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And then we'll take it
all the way back down.

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Beautiful, just plant the palms.

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Come back to all fours.

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We'll do the same little
dance on the other side.

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Curl the left toes under, slide 'em back.

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Stretching through the calf.

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Find a little sawing effect front to back.

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Keeping awareness in the shoulders here

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so we're not collapsed.

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Stretch it out.

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Keep breathing.

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Life is good, explore your body.

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Here we go, lift the left leg up.

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Press away from your yoga mat.

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And then here we go, nose to knee,

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rounding through.

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Step it up whenever you're ready.

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Find front knee over front ankle,

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and we just stretch here.

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Maybe you walk the right
knee back a little.

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Breathing deep.

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So we're tryin' to come
out of our turtle shell

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a little bit here.

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This is really great if you work at a desk

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or you spend a lot of
time with the shoulders

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or the arms rounding forward.

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Open it up.

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And then here we go, inhale.

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Everyone open the chest,
wide in the collar bone.

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And exhale, taking the right toes

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towards the left side of the mat,

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and using your fingertips
to guide you once again

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all the way towards the
back edge of your mat.

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Enjoy the transition here.

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Great stretch in the transitions.

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Nice and slow, right
hand comes to the earth,

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and we find our gate
variation on the other side.

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Maybe a little bow and arrow action here

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as you peel up and open towards the sky.

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Lots of integrity through
the crown, the neck,

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hugging the lower ribs in.

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Breathing deep.

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Take one more breath here.

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Maybe you reach the left fingertips

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all the way up towards
the back edge of your mat.

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And then draw the navel in.

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Hug the lower ribs in.

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Soften through that front knee.

263
00:11:39,656 --> 00:11:41,189
Use your palms or your fingertips

264
00:11:41,189 --> 00:11:43,603
to walk it all the way back.

265
00:11:47,010 --> 00:11:48,394
Great, find your foundation.

266
00:11:48,394 --> 00:11:49,657
Once again, deep stretch,

267
00:11:49,657 --> 00:11:52,627
interlace the fingertips, pressing up,

268
00:11:52,627 --> 00:11:54,256
finding length.

269
00:11:54,256 --> 00:11:55,617
Scissor the legs a little bit,

270
00:11:55,617 --> 00:11:59,795
so find that lift through
your pelvic floor.

271
00:12:00,914 --> 00:12:02,024
Breathing deep.

272
00:12:02,024 --> 00:12:05,733
And then this time, keeping
the left hand on the thigh

273
00:12:05,733 --> 00:12:08,145
and taking the right fingertips,
really take up space here.

274
00:12:08,145 --> 00:12:10,403
So stretching through
the peck if it's sore.

275
00:12:10,403 --> 00:12:11,385
Right, to each his own,

276
00:12:11,385 --> 00:12:14,191
really drawing big rainbow up and over.

277
00:12:14,191 --> 00:12:15,560
Not dumping into this hip,

278
00:12:15,560 --> 00:12:18,885
but keeping the hips together.

279
00:12:20,851 --> 00:12:21,936
Big stretch.

280
00:12:21,936 --> 00:12:25,244
(deep breathing)

281
00:12:28,497 --> 00:12:30,622
In time, you can work
to take the fingertips

282
00:12:30,622 --> 00:12:33,483
down to a block or to the earth.

283
00:12:33,483 --> 00:12:35,788
Big inhale in here.

284
00:12:35,788 --> 00:12:37,623
Exhale lifts you back up.

285
00:12:38,581 --> 00:12:42,182
Big inhale in, and then
exhale to release back down.

286
00:12:42,182 --> 00:12:45,808
Plant the palms, come back to all fours.

287
00:12:45,808 --> 00:12:48,825
Awesome, bring the knees now
as wide as your yoga mat.

288
00:12:48,825 --> 00:12:50,432
Big toes to touch.

289
00:12:50,432 --> 00:12:52,636
Inhale, reach the right
fingertips forward.

290
00:12:52,636 --> 00:12:53,889
Exhale, thread the needle.

291
00:12:53,889 --> 00:12:55,898
Right fingertips go in and underneath

292
00:12:55,898 --> 00:12:57,460
the bridge of the left arm.

293
00:12:57,460 --> 00:12:58,831
We breathe deep here.

294
00:12:58,831 --> 00:13:00,220
Should feel awesome.

295
00:13:00,220 --> 00:13:03,849
A little rinse for the upper back body.

296
00:13:03,849 --> 00:13:05,196
Use the left hand.

297
00:13:05,196 --> 00:13:07,146
Press the left elbow up towards the sky

298
00:13:07,146 --> 00:13:09,667
or all the way up towards
the front edge of your mat.

299
00:13:09,667 --> 00:13:10,771
Find what feels good here.

300
00:13:10,771 --> 00:13:13,441
Draw the navel up and in.

301
00:13:19,974 --> 00:13:21,870
Then gently, releasing back to center.

302
00:13:21,870 --> 00:13:24,136
Taking this same little
twist on the other side,

303
00:13:24,136 --> 00:13:25,658
finding that length.

304
00:13:25,658 --> 00:13:26,877
And then threading the needle.

305
00:13:26,877 --> 00:13:29,047
Left fingertips underneath
the bridge of the right arm.

306
00:13:29,047 --> 00:13:32,484
Come to rest on the left
ear and make the most of it.

307
00:13:32,484 --> 00:13:35,723
Right elbow up towards the sky,

308
00:13:36,589 --> 00:13:38,478
or right fingertips
reaching all the way towards

309
00:13:38,478 --> 00:13:39,267
the front of your mat.

310
00:13:39,267 --> 00:13:40,705
Breathe deep.

311
00:13:52,474 --> 00:13:54,888
Then slowly melting back to center.

312
00:13:54,888 --> 00:13:57,519
We'll come back to all fours, nist--

313
00:13:57,519 --> 00:14:00,140
Wrists underneath the knees, got excited.

314
00:14:00,140 --> 00:14:02,763
Toes in line with the ankles.

315
00:14:02,763 --> 00:14:04,968
Go ahead and turn the left fingertips in

316
00:14:04,968 --> 00:14:05,746
towards the knee.

317
00:14:05,746 --> 00:14:09,090
Just one arm at a time
here, breathing deep.

318
00:14:10,745 --> 00:14:12,139
Then release.

319
00:14:12,139 --> 00:14:15,897
And right fingertips turn
around and in, don't collapse.

320
00:14:15,897 --> 00:14:18,318
Breathe, maybe send your
gaze a little bit forward

321
00:14:18,318 --> 00:14:21,138
to help you with the no collapse.

322
00:14:23,388 --> 00:14:24,679
Great, and then release.

323
00:14:24,679 --> 00:14:26,293
Walk the palms in front.

324
00:14:26,293 --> 00:14:27,270
Curl the toes under.

325
00:14:27,270 --> 00:14:28,877
Only one Downward Dog here.

326
00:14:28,877 --> 00:14:31,527
Inhale, and then exhale,

327
00:14:31,527 --> 00:14:32,954
send the hips up and back.

328
00:14:32,954 --> 00:14:34,688
Hmmmm.

329
00:14:37,458 --> 00:14:40,039
So I was gonna say you can
actually repeat this video

330
00:14:40,039 --> 00:14:41,526
after it's done if you want more.

331
00:14:41,526 --> 00:14:42,884
It might be nice to do the whole thing

332
00:14:42,884 --> 00:14:44,754
twice in a row if you're craving more,

333
00:14:44,754 --> 00:14:46,903
or let it inspire you to do more.

334
00:14:46,903 --> 00:14:49,254
Maybe you put on your
favorite song after this,

335
00:14:50,644 --> 00:14:54,182
and spend a couple more minutes

336
00:14:54,182 --> 00:14:57,231
tending to whatever is sore on your mat.

337
00:14:58,146 --> 00:15:00,765
Great and then slowly
lower the knees back down.

338
00:15:00,765 --> 00:15:03,701
And we're gonna end with a
one-legged King Pigeon today.

339
00:15:03,701 --> 00:15:05,467
So we'll slide the right toes out

340
00:15:05,467 --> 00:15:06,953
just like we did before.

341
00:15:06,953 --> 00:15:09,735
And this time, reeling it in.

342
00:15:10,926 --> 00:15:12,285
Sending the left toes back.

343
00:15:12,285 --> 00:15:14,295
Walking the right foot out.

344
00:15:14,295 --> 00:15:15,686
We have a Foundations of Yoga video

345
00:15:15,686 --> 00:15:17,811
for this if you like.

346
00:15:17,811 --> 00:15:20,348
And then just deciding
what feels best today,

347
00:15:20,348 --> 00:15:25,348
staying up tall, or
taking it down to a fold.

348
00:15:25,508 --> 00:15:27,534
And we're gonna be here
for a couple breaths,

349
00:15:27,534 --> 00:15:29,311
so find what feels good.

350
00:15:29,311 --> 00:15:31,844
Our practice is almost over.

351
00:15:31,844 --> 00:15:34,108
The ritual that we share
together is almost done

352
00:15:34,108 --> 00:15:35,710
so stay in the moment if you can.

353
00:15:35,710 --> 00:15:37,295
Focus on your breath.

354
00:15:41,044 --> 00:15:43,119
So good for the body.

355
00:15:45,226 --> 00:15:47,320
Excellent for the mind.

356
00:15:48,371 --> 00:15:49,814
And a real treat for the heart

357
00:15:49,814 --> 00:15:53,154
when you can just give yourself this time.

358
00:15:59,734 --> 00:16:00,652
Stay here.

359
00:16:00,652 --> 00:16:02,424
If you'd like an added quad stretch,

360
00:16:02,424 --> 00:16:04,711
we'll gently lift up onto the palms.

361
00:16:04,711 --> 00:16:06,138
Right palm comes to the mat.

362
00:16:06,138 --> 00:16:08,019
Again, feel free to stay there.

363
00:16:08,019 --> 00:16:08,933
And we'll take a look back,

364
00:16:08,933 --> 00:16:10,528
maybe bend that left knee.

365
00:16:10,528 --> 00:16:13,570
Nice quad stretch here,
so to each his own.

366
00:16:19,986 --> 00:16:21,193
If you're in the quad stretch,

367
00:16:21,193 --> 00:16:24,484
take one more breath in and out.

368
00:16:24,484 --> 00:16:25,968
Gently release.

369
00:16:25,968 --> 00:16:27,323
If you're in a sleeping pigeon,

370
00:16:27,323 --> 00:16:30,255
slowly wake it up, make it back.

371
00:16:30,255 --> 00:16:32,768
And we'll come back to all fours.

372
00:16:32,768 --> 00:16:34,046
Before you move to the other side

373
00:16:34,046 --> 00:16:35,966
just take a second to
maybe draw a big circle

374
00:16:35,966 --> 00:16:37,731
with the right knee one way,

375
00:16:37,731 --> 00:16:38,809
and then the other.

376
00:16:38,809 --> 00:16:40,200
Hmmmm.

377
00:16:40,200 --> 00:16:42,103
Yeah, that's what's up!

378
00:16:42,103 --> 00:16:44,001
Send the left toes back.

379
00:16:44,001 --> 00:16:46,262
And same thing on the other side.

380
00:16:49,072 --> 00:16:51,470
Got some crazy hair today.

381
00:16:56,922 --> 00:16:58,466
So stay present in the sensations,

382
00:16:58,466 --> 00:16:59,823
what's going on on this side,

383
00:16:59,823 --> 00:17:02,192
how is it different from the other side?

384
00:17:03,172 --> 00:17:04,305
I know it seems so obvious,

385
00:17:04,305 --> 00:17:08,042
but we can never be
reminded too much in yoga

386
00:17:08,042 --> 00:17:10,506
asana practice to
remember to pay attention

387
00:17:10,506 --> 00:17:12,874
to how does it feel?

388
00:17:12,874 --> 00:17:15,632
♫ How does it feel ♫

389
00:17:22,534 --> 00:17:23,780
That's a song we can sing.

390
00:17:23,780 --> 00:17:25,608
That's a cool song.

391
00:17:26,590 --> 00:17:28,989
♫ How does it feel ♫

392
00:17:38,712 --> 00:17:42,089
Stay in your sweet, sleeping pigeon.

393
00:17:42,089 --> 00:17:44,138
Or if you want the quad
stretch on the other side,

394
00:17:44,138 --> 00:17:45,148
go ahead and lift it up.

395
00:17:45,148 --> 00:17:46,669
Press firmly into the left palm.

396
00:17:46,669 --> 00:17:48,945
Don't collapse here, so find length.

397
00:17:48,945 --> 00:17:51,089
Lots of integrity always.

398
00:17:51,089 --> 00:17:53,195
Because you're worth it.

399
00:17:53,195 --> 00:17:55,210
Big stretch here.

400
00:18:04,760 --> 00:18:06,026
If you're in the quad stretch,

401
00:18:06,026 --> 00:18:07,474
take a deep breath in.

402
00:18:07,474 --> 00:18:10,505
Use your exhale to release with control.

403
00:18:10,505 --> 00:18:11,922
If you're in a sleeping pigeon,

404
00:18:11,922 --> 00:18:13,511
go ahead and press it up.

405
00:18:13,511 --> 00:18:15,473
And then we'll all come back to all fours.

406
00:18:15,473 --> 00:18:18,528
Take a moment to draw
circles with the left knee

407
00:18:18,528 --> 00:18:22,062
one way, and then the other.

408
00:18:23,752 --> 00:18:25,934
Then walk the knees up to center.

409
00:18:25,934 --> 00:18:28,257
Take the feet to one side,

410
00:18:28,257 --> 00:18:30,034
and we're gonna come all the way down

411
00:18:30,034 --> 00:18:32,207
to flat back.

412
00:18:40,675 --> 00:18:42,341
Extend the left leg out long.

413
00:18:42,341 --> 00:18:43,954
Bring the right knee in.

414
00:18:43,954 --> 00:18:46,821
Squeeze right knee up
and in towards your heart

415
00:18:46,821 --> 00:18:48,478
or your chest.

416
00:18:48,478 --> 00:18:50,012
Inhale in.

417
00:18:50,012 --> 00:18:52,386
Exhale, take right knee over to the left.

418
00:18:52,386 --> 00:18:53,544
Supine twist.

419
00:18:53,544 --> 00:18:55,505
Extend out through the right arm.

420
00:18:55,505 --> 00:18:58,549
Try to draw your right shoulder
blade down to the earth.

421
00:18:58,549 --> 00:19:00,417
Big breath in.

422
00:19:01,793 --> 00:19:03,877
Big exhale out.

423
00:19:06,089 --> 00:19:07,297
Relax your face.

424
00:19:07,297 --> 00:19:09,101
Relax your body.

425
00:19:10,871 --> 00:19:13,820
And then slowly melting
it back, take your time.

426
00:19:13,820 --> 00:19:15,726
Same thing on the other side.

427
00:19:18,566 --> 00:19:19,848
Stretch it out.

428
00:19:19,848 --> 00:19:21,724
Inhale in.

429
00:19:21,724 --> 00:19:23,882
Big exhale, guiding it over towards

430
00:19:23,882 --> 00:19:24,929
the right side of your mat.

431
00:19:24,929 --> 00:19:26,425
Opening up through the left fingertips.

432
00:19:26,425 --> 00:19:28,015
This time try to draw your left shoulder

433
00:19:28,015 --> 00:19:29,500
to your yoga mat.

434
00:19:29,500 --> 00:19:31,122
Supine twist.

435
00:19:37,618 --> 00:19:38,757
Inhale in.

436
00:19:38,757 --> 00:19:41,552
Exhale, come back to center.

437
00:19:41,552 --> 00:19:43,527
Draw the feet together and the knees

438
00:19:43,527 --> 00:19:45,816
as wide as your yoga mat.

439
00:19:45,816 --> 00:19:48,519
Cobbler's Pose, reclined.

440
00:19:49,488 --> 00:19:52,124
Reclined Cobbler's Pose
or Supta Baddha Konasana.

441
00:19:52,124 --> 00:19:54,782
So great if you just have
a little bit of time,

442
00:19:54,782 --> 00:19:58,229
or maybe before you wake up for your day,

443
00:19:58,229 --> 00:20:00,355
or as you're headed to bed.

444
00:20:00,355 --> 00:20:01,887
It's just a nice, restorative posture.

445
00:20:01,887 --> 00:20:04,232
Bring the hands to the belly.

446
00:20:04,232 --> 00:20:05,837
Take a couple full deep breaths,

447
00:20:05,837 --> 00:20:09,015
appreciating yourself,
appreciating your body.

448
00:20:11,303 --> 00:20:15,642
And giving yourself a couple last, sweet,

449
00:20:15,642 --> 00:20:17,521
private moments of you time.

450
00:20:17,521 --> 00:20:19,082
Even if there are distractions around you,

451
00:20:19,082 --> 00:20:21,744
just tap into that inner smile,

452
00:20:22,633 --> 00:20:23,955
and know that you've done something

453
00:20:23,955 --> 00:20:26,196
awesome for yourself, stretching it out.

454
00:20:26,196 --> 00:20:30,092
Finding length, creating space.

455
00:20:32,201 --> 00:20:34,637
Understanding the importance
of tending to the mind

456
00:20:34,637 --> 00:20:36,693
and the body as one.

457
00:20:38,429 --> 00:20:41,226
Yoga is awesome and you rock.

458
00:20:41,226 --> 00:20:43,137
That's how we're gonna end today.

459
00:20:43,137 --> 00:20:45,410
Draw maybe your left hand to your heart.

460
00:20:45,410 --> 00:20:48,407
Right hand can stay on the belly.

461
00:20:48,407 --> 00:20:52,054
The light in me honors the
light rock star in you.

462
00:20:52,054 --> 00:20:53,389
I'll see you next time.

463
00:20:53,389 --> 00:20:55,560
Free yoga videos every Wednesday.

464
00:20:55,560 --> 00:20:56,851
Take good care.

465
00:20:58,054 --> 00:20:59,471
Namaste.

466
00:20:59,471 --> 00:21:03,574
(lively strumming and drumming music)