1 00:00:00,179 --> 00:00:01,770 what's up everyone welcome to yoga with 2 00:00:01,770 --> 00:00:03,419 Adriene I'm Adriene this is the LA 3 00:00:03,419 --> 00:00:06,390 edition and we're doing yoga on a go so 4 00:00:06,390 --> 00:00:08,790 a lot of people request like little 5 00:00:08,790 --> 00:00:09,990 things they can do on the airplane 6 00:00:09,990 --> 00:00:10,860 especially if you're flying 7 00:00:10,860 --> 00:00:12,179 international but even if you're just 8 00:00:12,179 --> 00:00:13,860 you know not great on planes or your 9 00:00:13,860 --> 00:00:15,690 body's stiff and tight from a hard 10 00:00:15,690 --> 00:00:18,390 week's work I got your back here's 60 11 00:00:18,390 --> 00:00:21,570 seconds of inconspicuous slide devilish 12 00:00:21,570 --> 00:00:23,640 yoga just getting it's not devilish or 13 00:00:23,640 --> 00:00:25,650 is it that you can do on the plane right 14 00:00:25,650 --> 00:00:27,359 usually we're in kind of a cramps 15 00:00:27,359 --> 00:00:30,599 cramped space we can't move a lot maybe 16 00:00:30,599 --> 00:00:32,219 you've had too much coffee or too much 17 00:00:32,219 --> 00:00:34,559 sugar or not enough and your body is 18 00:00:34,559 --> 00:00:37,649 just kind of feeling like airplane 19 00:00:37,649 --> 00:00:39,899 anxiety I call it so here's a quick 20 00:00:39,899 --> 00:00:41,550 minute worth of yoga that you can 21 00:00:41,550 --> 00:00:42,809 remember to take on the plane with you 22 00:00:42,809 --> 00:00:44,010 and if you want you can repeat it over 23 00:00:44,010 --> 00:00:45,930 and over again to make it many more 24 00:00:45,930 --> 00:00:49,850 minutes of yoga let's get started 25 00:00:59,900 --> 00:01:02,730 okay so to begin you're going to be 26 00:01:02,730 --> 00:01:06,810 counting in 10-second intervals I think 27 00:01:06,810 --> 00:01:08,520 you can handle that right okay so let's 28 00:01:08,520 --> 00:01:10,440 begin by dropping our chin to our chest 29 00:01:10,440 --> 00:01:19,460 and we'll begin counting to 10 1 2 3 4 5 30 00:01:19,460 --> 00:01:25,260 6 7 8 9 10 awesome 31 00:01:25,260 --> 00:01:27,330 then lift the head take your right ear 32 00:01:27,330 --> 00:01:31,760 over your right shoulder same thing 1 2 33 00:01:31,760 --> 00:01:41,220 3 4 5 6 7 8 9 10 back through Center to 34 00:01:41,220 --> 00:01:42,510 the other side left ear over left 35 00:01:42,510 --> 00:01:54,630 shoulder 1 2 3 4 5 6 7 8 9 10 back to 36 00:01:54,630 --> 00:01:57,420 Center crawl your shoulder blades behind 37 00:01:57,420 --> 00:01:59,280 you so especially with the airplane it's 38 00:01:59,280 --> 00:02:01,800 so great in those chairs what's not so 39 00:02:01,800 --> 00:02:03,960 great but one thing that's great is they 40 00:02:03,960 --> 00:02:05,940 are perfect for a slight back bend 41 00:02:05,940 --> 00:02:07,860 so you crawl your shoulder blades in 42 00:02:07,860 --> 00:02:09,989 together you lift up through the chest 43 00:02:09,989 --> 00:02:11,700 you can kind of just do this and make it 44 00:02:11,700 --> 00:02:13,650 look like a normal stretch you can bring 45 00:02:13,650 --> 00:02:15,330 the head to the back of the chair lift 46 00:02:15,330 --> 00:02:17,280 your chest your heart up and count to 10 47 00:02:17,280 --> 00:02:29,459 1 2 3 4 5 6 7 8 9 10 relax back into 48 00:02:29,459 --> 00:02:31,860 your chair back to Center and then we 49 00:02:31,860 --> 00:02:39,780 breathe in for 10 1 2 3 4 5 6 keep 50 00:02:39,780 --> 00:02:43,920 breathing 7 8 9 10 hold at the top if 51 00:02:43,920 --> 00:02:45,180 you're feeling adventurous and then 52 00:02:45,180 --> 00:02:56,040 exhale for 10 1 2 3 4 5 6 7 8 9 10 so 53 00:02:56,040 --> 00:02:57,540 you can remember you can remember the 54 00:02:57,540 --> 00:02:59,459 sequence for when you're on a plane but 55 00:02:59,459 --> 00:03:01,110 also like I said before if it you're 56 00:03:01,110 --> 00:03:04,350 just wanting to bust out some quiet yoga 57 00:03:04,350 --> 00:03:05,350 to kind of calm 58 00:03:05,350 --> 00:03:09,040 mind and relax the body we have 10 here 59 00:03:09,040 --> 00:03:12,940 chin to chest 10 ear to shoulder 10 ear 60 00:03:12,940 --> 00:03:15,310 to shoulder 10 slight back bend heart 61 00:03:15,310 --> 00:03:18,820 lift opening up the throat and then 20 62 00:03:18,820 --> 00:03:20,620 as we breathe so you breathe in for 10 63 00:03:20,620 --> 00:03:23,830 breathe out for 10 and this is too crazy 64 00:03:23,830 --> 00:03:25,780 or confusing for you then you can just 65 00:03:25,780 --> 00:03:27,220 remember the sequence and not worry 66 00:03:27,220 --> 00:03:29,590 about the timing or the accounting you 67 00:03:29,590 --> 00:03:31,450 can let it inspire something else 68 00:03:31,450 --> 00:03:33,520 something new and always on when you're 69 00:03:33,520 --> 00:03:34,930 doing these next stretches to really get 70 00:03:34,930 --> 00:03:36,580 the most out of your stretch here you 71 00:03:36,580 --> 00:03:38,590 can a little like find a little anchor 72 00:03:38,590 --> 00:03:41,410 in the elbows or a little drawing down 73 00:03:41,410 --> 00:03:43,900 of the shoulders to get the most out of 74 00:03:43,900 --> 00:03:46,360 your stretch so there you have it 60 75 00:03:46,360 --> 00:03:49,930 second secret super sly yoga break out 76 00:03:49,930 --> 00:03:52,650 enjoy