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what's up everyone welcome to yoga with

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Adriene I'm Adriene this is the LA

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edition and we're doing yoga on a go so

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a lot of people request like little

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things they can do on the airplane

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especially if you're flying

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international but even if you're just

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you know not great on planes or your

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body's stiff and tight from a hard

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week's work I got your back here's 60

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seconds of inconspicuous slide devilish

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yoga just getting it's not devilish or

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is it that you can do on the plane right

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usually we're in kind of a cramps

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cramped space we can't move a lot maybe

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you've had too much coffee or too much

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sugar or not enough and your body is

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just kind of feeling like airplane

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anxiety I call it so here's a quick

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minute worth of yoga that you can

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remember to take on the plane with you

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and if you want you can repeat it over

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and over again to make it many more

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minutes of yoga let's get started

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okay so to begin you're going to be

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counting in 10-second intervals I think

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you can handle that right okay so let's

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begin by dropping our chin to our chest

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and we'll begin counting to 10 1 2 3 4 5

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6 7 8 9 10 awesome

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then lift the head take your right ear

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over your right shoulder same thing 1 2

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3 4 5 6 7 8 9 10 back through Center to

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the other side left ear over left

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shoulder 1 2 3 4 5 6 7 8 9 10 back to

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Center crawl your shoulder blades behind

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you so especially with the airplane it's

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so great in those chairs what's not so

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great but one thing that's great is they

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are perfect for a slight back bend

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so you crawl your shoulder blades in

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together you lift up through the chest

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you can kind of just do this and make it

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look like a normal stretch you can bring

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the head to the back of the chair lift

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your chest your heart up and count to 10

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1 2 3 4 5 6 7 8 9 10 relax back into

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your chair back to Center and then we

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breathe in for 10 1 2 3 4 5 6 keep

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breathing 7 8 9 10 hold at the top if

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you're feeling adventurous and then

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exhale for 10 1 2 3 4 5 6 7 8 9 10 so

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you can remember you can remember the

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sequence for when you're on a plane but

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also like I said before if it you're

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just wanting to bust out some quiet yoga

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to kind of calm

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mind and relax the body we have 10 here

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chin to chest 10 ear to shoulder 10 ear

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to shoulder 10 slight back bend heart

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lift opening up the throat and then 20

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as we breathe so you breathe in for 10

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breathe out for 10 and this is too crazy

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or confusing for you then you can just

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remember the sequence and not worry

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about the timing or the accounting you

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can let it inspire something else

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something new and always on when you're

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doing these next stretches to really get

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the most out of your stretch here you

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can a little like find a little anchor

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in the elbows or a little drawing down

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of the shoulders to get the most out of

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your stretch so there you have it 60

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second secret super sly yoga break out

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enjoy