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(upbeat music)

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- Hello, my traveling friend.
Welcome.

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Let's start standing in
a nice comfortable stance,

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feet hip width apart. 
Obviously, I'm on my yoga mat

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but you do not have to be.

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Wherever you are is wonderful.

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In fact, I love you 
for selecting this video

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and taking a time 
on your travels to

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check in with your body,

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do somethin' good for yourself.

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Feet hip width apart,
just standing.

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We're not gonna draw too
much attention to ourselves.

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Although, you can.

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We are gonna find some nice
little stretches and breaths

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to support us on the journey.

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Just stand up nice and tall.
If you feel comfortable,

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you can close your eyes or just
allow your focus to soften.

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So you can soften
your peripheral view.

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Just maybe look
down past your nose.

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Despite the
environment around you,

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come into stillness.
Feel your feet on the ground.

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Just ground for a second
by taking a deep breath in.

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And a long breath out.

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Then drop your left ear
over your left shoulder.

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Feel this deep 
stretch in the neck

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as you draw the
shoulder blades together.

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And then for a deeper stretch,
you might take the left hand

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over and rest it gently on

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the right temple 
or the right ear.

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Benji's here if
you're a fan of animals.

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Hopefully he'll
brighten up your travel day.

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Then we'll release that. Drop
your chin through to center to

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your chest and then take
it to the other side slowly.

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Right ear over right shoulder.

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Just notice how this
side is a little different.

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Maybe you've been
carrying a backpack or a bag.

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Or who knows what
you've been up to.

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Life is an adventure and

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I'm sure your day is

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emblematic of that.

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Take the right hand up and over.

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Just a soft stretch here,
breathe.

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Release that hand,

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come all the way up through
center and we're gonna take it

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through some
circles now, nice and slow.

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For these, I really like to

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think about drawing
a circle with my nose.

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So, I'm not just gonna 
throw my head around

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but I'm almost
tracing a line with my nose.

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If your shoulders are really
creeping up towards your ears,

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think about adding a little
weight to your fingertips here.

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And then reverse your circle.

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And chances are if anyone sees
you doing this at the airport,

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you're gonna inspire them to

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move their neck a little
bit which is going to create a

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lovely little
ripple effect so high five.

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Bring the head
back over the heart.

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If the feet are not together,

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go ahead and 
draw them together.

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So move them from 
hip width apart to a nice

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zipped up line in the legs.

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And then we're gonna inhale
reach the arms up and overhead,

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interlace the fingertips
and you're just gonna bump the

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hips to one side as you
stretch and then press into

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the heels and the feet
and go to the other side.

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Just a couple of
times back and forth.

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And again, if someone 
sees you doing this,

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chances are 
you're gonna inspire them

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to take a little stretch 
and check in with

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their body so 
I think that is awesome.

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Then we'll release that.

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We're gonna interlace the
fingertips now behind the back.

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Keep the legs
zipped up here if you can.

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And if you're doing this seated,

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you can just melt your belly
over your thighs in your chair.

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Opening up
through the chest here.

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We're working to 
get the palms together

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but it might be
really tight so you might

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square the wrists
like I'm doing here.

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Then inhale,
lengthen through the front body.

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Maybe take your gaze
up just a little bit.

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And then, exhale we're gonna

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bow forward with
a bend in the knees.

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Ooh.

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For stability, squeeze the legs.

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Just allow some blood
to flow to the head here.

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Reach your knuckles
up towards the sky.

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Make sure you're breathing here
and not holding your breath.

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And then ground
through your feet,

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keep your knees bent as
you slowly rise back up.

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Great.

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Release the bind now

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and you're gonna bring your
fingertips to your shoulders.

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You can bring the feet back to

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shoulder width if that
feels more stable or keep them

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together or maybe
you're in a seat.

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We're just gonna
slowly twist a

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little to the
right and the left.

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And this is gonna be a little

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fasted pace here as much as
you're comfortable doing.

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We're not here for long.

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Breathing deep, lengthening up
through the crown of the head.

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Just energizing a bit here,
getting some mobility.

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It's fine.

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And then we'll
come back to center.

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You're just gonna take
some circles now with elbows.

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Oh, yeah.

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Then reverse it.

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Nice. Then you're 
gonna cross the

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right arm over
your left shoulder.

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Take your left palm.

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You probably 
remember this from old

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physical education gym
class but in this version you're

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gonna really drop
the right shoulder down.

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Great. Then bring your left ear
over your left shoulder.

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And your right ear
over your right shoulder.

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Ooh, ooh, oh, oh, oh.

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Left ear over left shoulder.

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Right ear over right shoulder.

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And release.
Shake it out.

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Take it to the other side.

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So find the stretch first,
drop your left shoulder down.

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And then you can add the neck.

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Right ear over 
right shoulder, breathe in.

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Left ear over left shoulder.

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Ooh, hello, trapezius.

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Adriene, nice to meet you.

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Right ear over right shoulder.

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Left ear over left shoulder.

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And after a couple of
tick-tocks with the neck,

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you can release that.

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Give it a shake.

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Alright, so here is a moment
where putting your hand,

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your left hand on something,

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whether it's a wall or a chair,

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could be
beneficial but not necessary.

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We're gonna bring the left hand
to the waist if we don't have

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a piece of
furniture to put it on.

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Maybe you have a friend

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(chuckles) who will
help you with your balance.

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We're gonna bring
the right knee up,

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we're gonna 
catch the right shin

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or ankle with the right
foot for a quad stretch here.

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Now what's going to really make
this is your pelvis position.

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So the more you draw your
tailbone in and the heel up,

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the deeper the stretch.
You can just kind of play here.

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The cool thing is we're also
opening up through the chest.

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And before you
release this stretch,

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you're gonna draw your 
right knee all the way up

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into the chest if you can,
interlace the fingertips,

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squeeze, flex the foot.

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Big stretch in that right glute,
low back area.

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Nice and then release,
put it down.

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Let's do the same
thing on the other side.

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Quad stretch,
open chest,

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standing tall.

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And then try to hold onto your

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core balance as you hug
that left knee all the way up,

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squeeze it in.

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Let it go.
There's a sound of a plane.

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I'm not sure if the mic
will pick it up but outside and

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it's very apropos
for airport yoga.

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Alright, standing here,

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we're gonna cross the
right foot over the left.

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Inhale, reach the arms 
all the way up, big stretch.

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Exhale, Forward Fold 
all the way down.

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Slight bend in the knees here.

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Just micro-bend 
so they're not locked

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and just allow the head to rest.

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Not to rest,
to hang and to rest.

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Lovely.

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Hands come to the waistline.

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Slowly rise up.

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And same thing
on the other side.

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Left ankle
crosses over the right.

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Reach all the way up,
deep breath in.

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Slow fold as you breathe out.

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Alright, inhale in.

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Exhale, hands
come to the waistline.

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Rise up.

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This is the last thing we're

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gonna do and it's going
to be the most yoga-y thing.

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But if you're 
going to do it, do it, right?

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Let's do it. Alright,
right foot's in front,

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left foot's in back.

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You don't have
to do big gesture.

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It can just be small.

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But right leg is in front,
left leg is in back and then

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we're gonna take the
arms into Eagle Arms.

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So the right arm is gonna
go underneath the left arm.

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Like I said, this is
the one yoga-y looking thing.

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You're gonna take the elbows up

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but your body is
going to be like,

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"Thank you,
insert your name here."

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So here we're gonna go.
Elbows are going to go up here.

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On the exhale,

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you're gonna bend your front
knee just a little bit so it's

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not locked and you're
gonna round down into

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a fold, a Pyramid 
fold is what it looks like.

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It's not a pyramid
scheme but a Pyramid fold.

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And maybe that leg can
start to lengthen in time.

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I just want to keep you
safe so you can keep that bent.

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Dig into your back heel firmly.

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And then slowly
come up and release.

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Like I said,
that's gonna be the most

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dynamic thing that you're
doing in the airport here.

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Okay, take it to the other side.

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You literally can just
shift through the center.

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This is the last little bit.

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So here we go.

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Eagle arms, this time
left arm underneath the right.

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Inhale,
lift your elbows, big stretch.

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Exhale, slight bend in that
back knee as you come forward.

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Keep your back heel down.

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Lower back, hammies, everything.

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That's the thing is this one's
gonna look more like a yoga

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pose but it's gonna target
all the good spots for us here.

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Folding forward in your
Pyramid with Eagle Arms.

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You're amazing.
Inhale in deeply.

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Exhale to dig
into that back heel.

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Engage the back leg
to come all the way up.

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Dude, and you're done.
If you want,

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you can end by swinging the
arms a little bit left to right.

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Lifting the chest,
taking a deep breath in.

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Little Knocking
On Heaven's Door, in public.

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Into it.

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Thank you so much for taking
this time to stretch your body.

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Just kind of connect to your

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emotional health and
your mental health, too.

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Traveling's really fun but

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I know how it 
can be so thanks for

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sharing this time with me

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and I hope you have
an amazing adventure.

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Take good care.

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(upbeat music)