- 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)