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- What's up, everyone?

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Welcome to Yoga With Adriene,
L.A. Edition.

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Here I am in Santa Monica,

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and I'm wanting to kind
of do a little bit of yoga,

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but I'm also wanting to
do a little relaxation,

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so I just decided 
why not combine the two

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and do some 
yoga for couch potatoes?

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So for all you couch potatoes
and couch potatas out there,

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this one's for you, some simple
stretches to do on your couch.

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Let's get started.

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(upbeat music)

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Okay, so to begin, you can
get comfy on your couch.

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Nice, right? We're gonna
start nice and reclined.

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We'll slowly gain awareness
through the spinal column,

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but just take a
nice chill spot here.

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Depending on your couch,

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you might be here or
wherever feels good, right?

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Or maybe you do want to
sit up tall right away.

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So just take a deep breath in,
close your eyes,

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and let a long exhale out.

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Nothing fancy here,

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just a couple of
nice, deep breaths.

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And let's do one 
more deep breath in.

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And deep breath out.

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Okay, you're done.
No, I'm just kidding.

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But sometimes
that's all it takes, right?

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Just a couple deep
breaths in and out.

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Okay, so now we are
gonna sit up nice and tall.

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You're gonna go ahead and

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come to the edge
of your couch here.

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And, of course, 
every couch is different,

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and so is every body.

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So make it your own.

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Have fun here.
If there's a coffee table there,

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and you can't do this,

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or maybe you need
to slide to the edge,

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live on the edge,
maybe give it a try.

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Okay, we're gonna
extend the legs out long.

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Really flexing through
the feet here if possible.

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Again, you can be watching
your show as you're doing this,

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or you could be
talking to someone,

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and this is just kind of
connecting to the lower body,

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finding that sit bone 
to heel connection.

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Careful not to lock
the knees even here.

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Why? No, we keep our
mindfulness that we learned

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through our yoga practice
even here on the couch.

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Sit up nice and tall.

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Loop the shoulders forward,

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up and back just
a couple times here.

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So the feet are flexed.

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And then looping the shoulders,
sitting up nice and tall.

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Find a gentle lift in the heart,

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just that kind of lift in the

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sternum that we
often talk about.

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And then we'll just take a

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second here to
check in with the neck.

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Whoo! I wonder if the 
mic picked up that pop.

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Maybe a couple circles.

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Again, nothing fancy, not
rigid here, just nice and easy.

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And then we're
gonna take it forward.

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So we're gonna use the
fingertips or the hands to

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kind of crawl down the legs
again to also make sure that

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you're not locking
out through the knees,

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especially if you have a

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tendency to do just
that in the joints.

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Feet are staying flexed,
I'm slowly sliding down.

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I can still be
looking up at my show.

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(laughs) And no just kidding.

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Let's take a break to
bow the head forward.

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So I'm getting a great
hamstring stretch here,

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this is a nice
stretch in the back body.

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Another variation to try

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would be to come on 
to the soles of the feet,

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keep the knees bent and
take your Forward Fold here,

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so it just depends on the

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height of your
couch and your situation,

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and, of course, 
the tightness of the hamstrings.

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So that looks like this.

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Cool, wherever you are, you can
stop looking at the video for

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a second and just take a
couple deep breaths in and out.

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And then we'll slowly roll
up and back onto our couch.

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Awesome.
Side body stretch.

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We just take it 
easy over to the side. Reach.

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And through center,
reach opposite side.

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And then back to center.
Okay, now to the hips and

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the hip flexors
eventually and the quads.

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So we're gonna bring the
soles of the feet to the mat.

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Whoa.

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Robot! 
Not to the mat, to your rug,

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to your earth,
to the metaphorical mat.

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And we're gonna to cross

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the right ankle over
the top of the left thigh.

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Already feeling
it in my hip here, so nice.

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This couch is nice and low,

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so I'm already getting
a nice, deep stretch.

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I might just stay here and

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rotate the ankle one
way and then the other.

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This is a great one to
remember your yoga tool belt,

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because you can do it in a
couch setting or in a chair.

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So good.

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And then of course you want
to take it a little deeper,

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you can lean forward.

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And then gently release
and switch to the other side.

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Left ankle
crosses over the right.

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(sighs) So nice here.

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This is like the perfect
level couch for my hips today.

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Rotating that
ankle if it feels good,

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give yourself
a little massage,

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maybe making the person
next to you massage your foot.

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Yeah, right. (laughs)

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And then if you want
to take it a little bit deeper,

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you just lean the
heart forward a little bit.

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Take a deep breath in, and
then use an exhale to release.

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Awesome. Last thing.
Are you ready?

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We're gonna take,

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let's start with
the left knee this time,

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we're gonna take
the left knee down,

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and gently walk the
right foot forward.

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So this also can
be done in a chair,

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and depending on the height
of your couch is the benefit.

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So for me this is a low couch,

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so I'm gonna go into more of

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the front of the hip
crease like a Crescent Moon.

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If you're on a higher couch,

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you can really use gravity 
to really open up through

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the hip flexors and 
get a nice quad stretch,

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and just kind of hold on to
the back of your couch like so.

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So this is going to look and

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feel a little
different for everyone.

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Just be careful,
be mindful of, of course,

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the knee and
the ankle, stacking.

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And we take a
couple of breaths here.

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Lift your heart if
you're feeling fine.

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And again, if yours doesn't
look like this because of

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your couch or your body,

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you can still find
what feels good there.

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I've done this on chairs before,

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and it's really nice to let
the weight of the leg just drop

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and hold on
with your upper body.

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Cool. Gently release, and let's
check it out on the other side.

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This time right knee down.

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And again, if you're lifted
up higher, you're not actually

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even putting any
weight in your leg.

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You're really letting
it just kind of drop down.

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It feels really good.

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This couch is a
little low for me for that,

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so I'm gonna go ahead and
walk my knee back a little bit

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just so I can feel a nice
stretch through the front.

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Lift your heart.

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And then we'll
come back to center.

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Always be mindful
when you're coming back, too.

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You never know, right?

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You want to be really
mindful of the knees.

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And that's it!

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Now you're ready for your show
or you're ready to do something.

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Hopefully you feel better about

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whatever it is
you're gonna do next,

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because you've just
connected with your body.

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Another option after this is to

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just take a chill pill in a
little cross-legged position,

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or you know, my favorite pose,

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couch Corpse. (laughs)

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I'm gonna trademark that.

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So I'm gonna go into 
some couch Corpse here

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and wish you a wonderful 
rest of your night or day,

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and I'll see you next time.

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Take care, everyone.

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Namaste.

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(upbeat music)