- What's up everyone? Welcome to Yoga With Adriene.
I'm Adriene, this is the L.A. edition,
and we're doing yoga on the go.
So, a lot of people request like
little things they can do on the airplane,
especially if you're flying international,
but even if you're just, you know, not great on planes,
or your body's stiff and tight from a hard week's work.
I got your back.
Here's 60 seconds of inconspicuous,
sly, devilish yoga,
just kidding, it's not devilish.
Or is it?
That you can do on the plane, right?
We usually we're in kind of a cramped space,
we can't move a lot,
maybe you've had too much coffee,
or too much sugar, or not enough,
and your body's just kinda feeling like errrgh.
Airplane anxiety, I call it.
So here's a quick minute worth
of yoga that you can remember to take on the plane with you.
And if you want, you can repeat it over and over again,
to make it many more minutes of yoga.
Let's get started.
(upbeat music)
Okay, to begin, you're going to
be counting in ten second intervals.
I think you can handle that, right?
Okay so, let's begin by
dropping our chin to our chest,
and we'll begin counting to ten.
One, two, three,
four, five,
six, seven, eight,
nine, ten.
Awesome. Then lift the head,
take your right ear over your right shoulder,
same thing.
One, two, three,
four, five,
six, seven, eight,
nine, ten.
Back through center and to the other side.
Left ear over left shoulder.
One, two, three,
four, five,
six, seven, eight,
nine, ten.
Back to center,
crawl your shoulder blades behind you,
so especially with the airplane,
it's so great in those chairs.
Well, it's not so great. (chuckles)
But one thing that's great is
they are perfect for a slight backbend.
So you crawl your shoulder blades in together,
you lift up through the chest,
you can kind of just do this
and make it look like a normal stretch.
And you can bring the head to the back of the chair.
Lift your chest, your heart up, and count to ten.
One, two, three,
four, five,
six, seven, eight,
nine, ten.
Relax back into your chair, back to center,
and then we breath in for ten.
One, two, three,
four, five,
six, keep breathing.
Seven, eight,
nine, ten.
Hold at the top if you're feeling adventurous,
and then exhale for ten.
One, two, three,
four, five,
six, seven, eight,
nine, ten.
See you can remember this
sequence for when you're on a plane,
but also, like I said before,
if you're just wanting to bust out some quiet yoga to kind of
calm the mind and relax the body,
we have ten here, chin to chest,
ten ear to shoulder, ten ear to shoulder,
ten slight backbend, heart lift,
opening up the throat,
and then 20 as we breathe,
so breathe in for ten and breathe out for ten.
And if this is too crazy or confusing for you,
then you can just remember the
sequence and not worry about the timing or the counting.
You can let it inspire something else,
something new. And always,
when you're doing these neck stretches,
to really get the most out of your stretch here,
you can find a little anchor in the elbows,
or little drawing down of the
shoulders to get the most out of your stretch.
So there you have it, 60 second, secret,
super sly, yoga breakout.
Enjoy!
(upbeat music)