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- What's up everyone?
Welcome to Yoga With Adriene.

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I'm Adriene,
this is the L.A. edition,

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and we're doing
yoga on the go.

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So, a lot of
people request like

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little things they
can do on the airplane,

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especially if you're
flying international,

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but even if you're just,
you know, not great on planes,

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or your body's stiff and
tight from a hard week's work.

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I got your back.

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Here's 60 seconds
of inconspicuous,

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sly, devilish yoga,

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just kidding,
it's not devilish.

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Or is it?

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That you can do
on the plane, right?

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We usually we're in kind
of a cramped space,

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we can't move a lot,

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maybe you've
had too much coffee,

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or too much sugar,
or not enough,

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and your body's just
kinda feeling like errrgh.

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Airplane anxiety, I call it.

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So here's a quick minute worth

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of yoga that you can remember
to take on the plane with you.

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And if you want, you can 
repeat it over and over again,

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to make it many
more minutes of yoga.

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Let's get started.

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(upbeat music)

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Okay, to begin, you're going to

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be counting in
ten second intervals.

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I think you can
handle that, right?

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Okay so, let's begin by

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dropping our
chin to our chest,

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and we'll begin
counting to ten.

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One, two, three,

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four, five,

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six, seven, eight,

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nine, ten.

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Awesome.
Then lift the head,

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take your right ear
over your right shoulder,

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same thing.

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One, two, three,

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four, five,

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six, seven, eight,

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nine, ten.

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Back through center
and to the other side.

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Left ear over left shoulder.

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One, two, three,

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four, five,

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six, seven, eight,

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nine, ten.

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Back to center,

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crawl your
shoulder blades behind you,

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so especially
with the airplane,

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it's so great in those chairs.

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Well, it's not so great.
(chuckles)

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But one thing that's great is

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they are perfect
for a slight backbend.

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So you crawl your
shoulder blades in together,

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you lift up through the chest,

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you can kind of just do this

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and make it look
like a normal stretch.

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And you can bring the head
to the back of the chair.

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Lift your chest,
your heart up, and count to ten.

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One, two, three,

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four, five,

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six, seven, eight,

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nine, ten.

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Relax back into your chair,
back to center,

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and then we breath in for ten.

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One, two, three,

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four, five,

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six, keep breathing.

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Seven, eight,

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nine, ten.

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Hold at the top if
you're feeling adventurous,

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and then exhale for ten.

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One, two, three,

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four, five,

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six, seven, eight,

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nine, ten.

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See you can remember this

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sequence for when
you're on a plane,

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but also,
like I said before,

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if you're just wanting to bust
out some quiet yoga to kind of

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calm the mind
and relax the body,

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we have ten here,
chin to chest,

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ten ear to shoulder,
ten ear to shoulder,

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ten slight backbend,
heart lift,

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opening up the throat,

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and then 20 as we breathe,

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so breathe in for ten
and breathe out for ten.

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And if this is too
crazy or confusing for you,

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then you can just remember the

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sequence and not worry about
the timing or the counting.

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You can let it
inspire something else,

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something new.
And always,

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when you're doing
these neck stretches,

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to really get the most
out of your stretch here,

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you can find a little
anchor in the elbows,

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or little drawing down of the

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shoulders to get the
most out of your stretch.

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So there you have it,
60 second, secret,

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super sly,
yoga breakout.

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Enjoy!

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(upbeat music)