- What's up everyone,
Welcome to Yoga with Adriene.

I'm Adriene,
and today on the channel

we have on the go yoga,
or street yoga.

Take your yoga off the
mat and into your everyday.

This is something that
I thought fell in line with

our Back to Basics month
just remembering that yes,

the yoga's about the poses,
but we can take the principles

of yoga and our experiences
and the tools of yoga and

all those yummy
things that we

talk about all the time 
off the mat too.

And so, you can do this video 
in your street clothes. Yay!

You can memorize
these little things

and let them inspire
you to do things off your mat.

Maybe you're waiting in line,

maybe you're
waiting for class to start,

maybe it's a
study break for you,

maybe you're super pissed
off and you exit a room to cool

off and so you have these
things at your fingertips.

Kind of what you do 
with it is totally up to you,

but this is just a reminder and
a little play time for us all

to remember that you don't
have to always have 15 minutes,

a yoga mat, and some
shmancy tight pants on.

Dang it,
I'm wearing tight pants.

But you can do this
in your street clothes.

Alright, let's hop
on the mat, or not.

Let's hop into our bodies
and learn some street yoga.

(upbeat music)

Alright, so the first pose 
we're going to learn today

or practice
today is Mountain Pose.

This is definitely a situation

where there is more
than meets the eye,

kinda more always available.

And this is the number one pose

that I think I've
taken into my everyday life.

So I take off the
mat and into my world.

We're going to
practice it together.

This may be a beginning
Mountain practice for you,

so you might just start slow and
begin to connect to the feet.

If you're 
deepening your practice

or you're reminding
yourself of these principles,

really start to breathe deep,

even here, even in this
quick little sequence,

nice, full breaths.

Everyone, let's come feet
hip width apart to start.

Go ahead and lift your toes.

Press into all 
four corners of the feet

so you're gonna press 
into the ball joint of

the big toe then the ball
joint of the pinky toe and

then really shift your
weight back into your heels.

Then release your toes down.

And then we're
just gonna rock front,

rock back,
rock front, rock back.

And you might 
close your eyes once

you know what you're doing
(chuckles)

and just feel where
you're carrying your weight.

And then, we'll soften the
knees and see if we can spread

awareness out through all
four corners of the feet.

So you might not close
your eyes and rock front,

rock back anywhere in place,

but you can connect to your
feet even if they're in shoes

and just draw energy up
from the earth as you spread

awareness
throughout the whole foot.

Then to keep 
drawing energy up the body.

And we'll just take a 
couple of breaths here as

we loop the shoulders
forward, up and back.

So big breath in,
soft knees.

And on a big breath out,

kinda tack a little weight in
your fingertips here.

Begin to open up
through the ears, the shoulders.

Open up through the ears?

You know what I mean.

So, a couple more
loops here on your own.

So we just tackled the feet,

we drew energy up 
through the body,

we looped the shoulders,

we found a little
energy in the fingertips.

Now draw energy up
through the crown of the head.

And see if you can grow a little

bit taller and
longer through the torso.

Now this is something
you can do anytime anywhere,

I think, within reason,

so don't get all fancy
on me in the comment box.

Tuck your pelvis,
let your tailbone grow heavy.

Imagine the crown of the head

is like the tip or
the top of the mountain.

The fingertips, the arms,
gently down at the sides.

Take a deep breath in,
and a deep breath out.

Deep breath in.

Long breath out.

Cool, to finish
Mountain Pose today,

this is a great
thing I can do in line,

waiting,
or any time really.

I'm gonna interlace the
fingertips behind my tailbone

and draw the knuckles
down and away as I open out,

just opening the chest.
A lot of us do this naturally,

so if you do this with a
little awareness of your feet,

a little softness in the knees,

and an openness of
the chest and heart,

I think you can
really turn your day around.

So take a deep breath in here,

lift your sternum 
up towards the sky.

And then release.
Shake it off.

Alright, next thing 
we're gonna do,

we're gonna keep 
the feet hip width apart

so you can build 
this off of your Mountain.

And we're gonna 
take the hands to

the hips here,
loop the shoulders,

open the chest,
lift your heart.

So coming out
of this un-crumple.

We tend to go into
our habitual selves

when we're waiting
or just on the go,

sinking into one hip,
hunching over, of course,

the cell phone back.

We're trying to give ourselves

a little stretch here
to come out of that

and re-program, hopefully.

Hands come to
the waistline here,

we stand up nice and tall.

Then I'll take my
right fingertips,

reach 'em up and over,
nice and easy.

This is something you
can do in a public place.

You can either
really embrace it,

or you can just close your eyes

or soften your gaze and get
a little side body stretch in.

So take a deep breath in,
and a long breath out.

Relax your shoulders.
One more deep breath in.

And then we'll come
to center and switch.

Nothing fancy here,
nice and easy.

Stretching through
the left side body now.

Again, notice that the shoulders
are starting to creep up here

so relax them down.

Find a little movement,
find what feels good.

And then we'll
take a deep breath in,

and then use the
exhale to shake it off.

Okay, the next thing we're
gonna do is a nice quad stretch.

Really connecting 
to the lower body

and really
doing it in a mindful way.

Chances are you've done
this stretch before naturally,

especially if you like 
to run, walk, or jog.

But we're gonna do it with
a little more intention,

so really spreading awareness

through your left foot as
you shift your weight over.

So we're not just
collapsing into that leg,

but we're really keeping
that lift that we connect to in

Mountain Pose as we
grab the right ankle,

connect to our balance to hold
onto that stability and focus

you might find a
little point on the floor,

or on the wall,
or something in front of you,

around you,
to place your gaze upon.

And then, when you've 
caught up with me here

we're going to connect to
just that center channel

of energy as it draws up.

And you can do this 
kind of inconspicuously,

or you can just go balls out.
(chuckles) Right?

I tend to go balls
out a little bit more.

I think this channel 
has just kinda opened me up

to blammin' out some
Warrior II at the taco stand.

But you want to
be true to yourself,

you don't want to be
annoying to other people.

You want it to feel good,

but also,
just be mindful of others.

Whatever, stretch.
Do your yoga, be bold.

What's that quote,
that Marianne Cummings quote

that Nelson Mandela shares?

Anyway, rambling, quad stretch.

Hug the right
knee into the center,

lift your heart.

Stand up nice and tall and then
just notice if you are rolling,

this is a hard core tendency

onto the outer edge of your
standing leg or the inner arch,

and see if you can really
spread awareness through

all four corners of the feet just
as we did in our Mountain Pose.

Then breathe deep here, 
wherever you are,

just be where you are today so

if your heel's not
coming into the buttock,

no worries, in time that 
muscle will get nice and long.

If you're feeling adventurous,
reach your left fingertips

around to
interlace with your right.

Then loop the shoulders
and lift the armpit chest.

So we're here.

Breathe deep,

bring a little
energy to your right foot,

so you might flex
that right foot strong,

or you can point the toes,

but nice full
body connect here.

Take one more deep breath.

And then exhale, release.

Awesome, same thing 
on the other side.

Super easy here as we

spread awareness
through the right foot,

catch the left ankle,

squeeze that left knee 
into the center line,

and then find the
energetic body, super important.

For me that's what makes it

yoga on the go really as
opposed to just stretching

when you're bored or
trying to use your time wisely,

whatever that means to you.

It's about connecting 
to your breath

and your
energetic body as well.

We give it a stretch here.

Again, reaching the right
fingertips around to interlace,

if it feels good. If not, might
keep that hand on the waist

or on a chair,
or wall, or window sill.

Take one more deep breath in,
full body experience.

And then exhale,
shake it off.

Okay, the next thing 
we're gonna do

is a little neck
and shoulder love, okay?

I do this all the time,
any time, any where.

I'm a neck and shoulder whore.

Can I say that?

Okay, drop your
chin to your chest.

This one you can sit down for,
this one you can do in the car,

this one's a great one
for your yoga tool belt.

I'm gonna stay
standing in Mountain,

drop my chin to my chest,

I'm gonna lean front,
lean into the toes.

I'm gonna lean back,

and then I'm gonna try to
square off through the feet.

If you're seated,
just see if you can stack

neck over heart,
heart over pelvis.

Close your eyes here, trust,
take a deep breath in.

Breathe into the 
back of the neck.

Feel this line from the crown
of the head to the tip of the

tailbone all the way
down to your two heels.

And then we'll slowly rock
right ear over right shoulder

stretching
through the left side,

also connecting to a longer
breath here if it feels good.

And then through center, 
chin to chest,

and left ear
over left shoulder,

and I just don't know how you

don't connect to a
longer breath here.

This is one of those
things that's so simple,

but it's like…

Okay, calm down,
or be patient, or…

Okay, chin to chest, and then
we'll lift the head back up.

Fingertips come to the
shoulders, elbows squeeze in.

Inhale, lift your heart,
stand up nice and tall.

Exhale, ground through all
four corners of the feet.

Here we go,
drawing big cirlces.

Elbows reach 
forward, up, and back.

Taking your time here,
finding what feels good.

Careful not to lock the knees.

So these can grow 
larger and larger.

If you feel inspired to move 
the head and the neck here,

please do.
And you might here some,

crackles (chuckles)

with this movement,
a little soundtrack.

And I don't know if
this is right or wrong,

but what I do in
my personal life is,

I do these things,
same with the neck rolls.

I do them nice
and slow and mindful,

but I do it
until the sounds stop.

So if you think that's bad and 
I need to stop then let me know

in the comments
and tell me why,

but it's kind of nice.

Like, I work out all the kinks,
that's how I know when to stop,

and then I'm like, okay,

all that cartilage
soundtrack is gone.

Release, Mountain.

Okay, last thing we're gonna do
is Uttanasana, a Forward Fold.

This is awesome.

I can't tell you how many times
I've taken the liberty to do a

Forward Fold in a grocery store.

So, apologies to 
the person behind me,

or your welcome, anyway.

Okay, so we are going to keep
the feet hip width apart here

for now, of course you
can bring your feet together.

If you're wearing
heels and you're doing this,

(snaps)
I think of everything,

you need to
be super mindful, okay?

You need to close your eyes and

visualize your anatomical body
and maybe slip your shoes off

if you're in a
place where you can,

or bend your
knees super generously,

and keep the palms on
the tops of the thighs.

Alright, you know what to do.

Deep breath in.

Big breath out.

Deep breath in.

And diving in.

So some of these 
yoga on the go poses

we blast through in
class so it's nice to remember

you always have the tools
of yoga at your fingertips.

So I'm bending my knees
super generously here,

bringing the belly to
the tops of the thighs.

You can grab your ankles.

If you're in a festival setting
it's always nice to give your

ankles a little
massage and take,

even if it's 30 seconds here,

to release the weight of
the head and shake it no and yes

and maybe so.

And you can be here 
as long as time allows,

or come out, 
of course, nice and slow,

you don't want to
get a crazy head rush,

and we press into all
four corners of the feet.

We do have the opportunity
to really pay attention to the

foundations of
yoga even off the mat.

It's really gonna
help with foot pain,

hip pain, back pain,
emotional stress,

all this stuff,
so it's super great.

And then when 
you rise up to that

Uttanasana you're literally at

a place to
repeat this cycle over.

So if you're
practicing this at home,

just to get these
in your yoga toolbelt,

you can repeat all the
poses that we just did now,

rolling up,
so doing it as a sequence.

Rolling up,
finding your Mountain,

swimming the fingertips behind,
opening, side body stretch…

Sorry, I had a little itch.

Quad stretch, Uttanasana.

Awesome, you can always take
a second to ground to the big

picture, and we'll do
that to sign off today.

So bring the palms together.

Take a deep breath in,

and we lift the
sternum to the thumbs.

Take a deep breath out and
we bow the head to the heart,

surrendering to
the big picture.

Connecting to the big picture

and also honoring
ourselves and one another.

Thanks for sharing
your practice with me.

Take your yoga off your
mat and into the everyday!

Good luck.

Namaste.

(upbeat music)