(upbeat music)

- Hello, my traveling friend.
Welcome.

Let's start standing in
a nice comfortable stance,

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

but you do not have to be.

Wherever you are is wonderful.

In fact, I love you 
for selecting this video

and taking a time 
on your travels to

check in with your body,

do somethin' good for yourself.

Feet hip width apart,
just standing.

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

Although, you can.

We are gonna find some nice
little stretches and breaths

to support us on the journey.

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

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

So you can soften
your peripheral view.

Just maybe look
down past your nose.

Despite the
environment around you,

come into stillness.
Feel your feet on the ground.

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

And a long breath out.

Then drop your left ear
over your left shoulder.

Feel this deep 
stretch in the neck

as you draw the
shoulder blades together.

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

over and rest it gently on

the right temple 
or the right ear.

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

Hopefully he'll
brighten up your travel day.

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

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

Right ear over right shoulder.

Just notice how this
side is a little different.

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

Or who knows what
you've been up to.

Life is an adventure and

I'm sure your day is

emblematic of that.

Take the right hand up and over.

Just a soft stretch here,
breathe.

Release that hand,

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

through some
circles now, nice and slow.

For these, I really like to

think about drawing
a circle with my nose.

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

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

If your shoulders are really
creeping up towards your ears,

think about adding a little
weight to your fingertips here.

And then reverse your circle.

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

you're gonna inspire them to

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

lovely little
ripple effect so high five.

Bring the head
back over the heart.

If the feet are not together,

go ahead and 
draw them together.

So move them from 
hip width apart to a nice

zipped up line in the legs.

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

interlace the fingertips
and you're just gonna bump the

hips to one side as you
stretch and then press into

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

Just a couple of
times back and forth.

And again, if someone 
sees you doing this,

chances are 
you're gonna inspire them

to take a little stretch 
and check in with

their body so 
I think that is awesome.

Then we'll release that.

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

Keep the legs
zipped up here if you can.

And if you're doing this seated,

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

Opening up
through the chest here.

We're working to 
get the palms together

but it might be
really tight so you might

square the wrists
like I'm doing here.

Then inhale,
lengthen through the front body.

Maybe take your gaze
up just a little bit.

And then, exhale we're gonna

bow forward with
a bend in the knees.

Ooh.

For stability, squeeze the legs.

Just allow some blood
to flow to the head here.

Reach your knuckles
up towards the sky.

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

And then ground
through your feet,

keep your knees bent as
you slowly rise back up.

Great.

Release the bind now

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

You can bring the feet back to

shoulder width if that
feels more stable or keep them

together or maybe
you're in a seat.

We're just gonna
slowly twist a

little to the
right and the left.

And this is gonna be a little

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

We're not here for long.

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

Just energizing a bit here,
getting some mobility.

It's fine.

And then we'll
come back to center.

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

Oh, yeah.

Then reverse it.

Nice. Then you're 
gonna cross the

right arm over
your left shoulder.

Take your left palm.

You probably 
remember this from old

physical education gym
class but in this version you're

gonna really drop
the right shoulder down.

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

And your right ear
over your right shoulder.

Ooh, ooh, oh, oh, oh.

Left ear over left shoulder.

Right ear over right shoulder.

And release.
Shake it out.

Take it to the other side.

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

And then you can add the neck.

Right ear over 
right shoulder, breathe in.

Left ear over left shoulder.

Ooh, hello, trapezius.

Adriene, nice to meet you.

Right ear over right shoulder.

Left ear over left shoulder.

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

you can release that.

Give it a shake.

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

your left hand on something,

whether it's a wall or a chair,

could be
beneficial but not necessary.

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

a piece of
furniture to put it on.

Maybe you have a friend

(chuckles) who will
help you with your balance.

We're gonna bring
the right knee up,

we're gonna 
catch the right shin

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

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

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

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

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

And before you
release this stretch,

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

into the chest if you can,
interlace the fingertips,

squeeze, flex the foot.

Big stretch in that right glute,
low back area.

Nice and then release,
put it down.

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

Quad stretch,
open chest,

standing tall.

And then try to hold onto your

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

squeeze it in.

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

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

it's very apropos
for airport yoga.

Alright, standing here,

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

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

Exhale, Forward Fold 
all the way down.

Slight bend in the knees here.

Just micro-bend 
so they're not locked

and just allow the head to rest.

Not to rest,
to hang and to rest.

Lovely.

Hands come to the waistline.

Slowly rise up.

And same thing
on the other side.

Left ankle
crosses over the right.

Reach all the way up,
deep breath in.

Slow fold as you breathe out.

Alright, inhale in.

Exhale, hands
come to the waistline.

Rise up.

This is the last thing we're

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

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

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

left foot's in back.

You don't have
to do big gesture.

It can just be small.

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

we're gonna take the
arms into Eagle Arms.

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

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

You're gonna take the elbows up

but your body is
going to be like,

"Thank you,
insert your name here."

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

On the exhale,

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

not locked and you're
gonna round down into

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

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

And maybe that leg can
start to lengthen in time.

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

Dig into your back heel firmly.

And then slowly
come up and release.

Like I said,
that's gonna be the most

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

Okay, take it to the other side.

You literally can just
shift through the center.

This is the last little bit.

So here we go.

Eagle arms, this time
left arm underneath the right.

Inhale,
lift your elbows, big stretch.

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

Keep your back heel down.

Lower back, hammies, everything.

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

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

Folding forward in your
Pyramid with Eagle Arms.

You're amazing.
Inhale in deeply.

Exhale to dig
into that back heel.

Engage the back leg
to come all the way up.

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

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

Lifting the chest,
taking a deep breath in.

Little Knocking
On Heaven's Door, in public.

Into it.

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

Just kind of connect to your

emotional health and
your mental health, too.

Traveling's really fun but

I know how it 
can be so thanks for

sharing this time with me

and I hope you have
an amazing adventure.

Take good care.

(upbeat music)