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- Hello everyone.

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Welcome to Yoga With Adriene.

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Thank you for being here.

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Today we have
yoga for tired feet.

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Mhmmm, mhmmm.

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Let's get started.

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(upbeat music)

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Alright, come on down
to the ground to begin.

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Take your time
gettin' down there.

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Come to lie on your
back and when you get there,

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go ahead and hug the
knees into the chest right away.

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Tuck the chin so that you can

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feel length through
the back of your neck.

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And this is a
video for tired feet,

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but, of course,
it's all connected.

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So take a second here
to massage the low back.

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Relax your shoulders.

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Start to bring your
awareness to your breath.

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And find what feels good here.

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Maybe take some circles.

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Maybe take some deep inhalations
and some long exhales.

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Really using this time

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to not just care for thy feet,

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but, you know,
connect inward to yourself.

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Lovely, we're gonna 
hold the right knee in,

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you're gonna extend 
the left leg out long.

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And you're just gonna take
a second to release that

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left heel to the ground and
squeeze the right knee in.

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Then start to activate through

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your left foot
and your left leg.

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Flex the left foot
and spread your left toes.

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Good, then switch.

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Left knee comes in,
extend the right leg out.

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Squeeze the left knee up and
in and then when you're ready,

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start to activate
through that right foot,

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right leg, right quad.

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Spread your toes.

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Nice, then switch again.

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Right knee comes in,
left leg extends out.

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You're gonna squeeze, squeeze,
squeeze the right knee in.

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And then you're gonna slowly

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bring your right foot all
the way up towards the sky.

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And we're just
gonna point and flex.

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Point and flex.

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Modification here would be to

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bring the right
foot to the ground too.

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That just feels a little
more comfortable in your body.

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So either way.

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And then we're gonna rotate the

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left ankle in a
circular direction.

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One way.

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And really slow it down.

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Oh, ooh-ooh-ooh.

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And then reverse it.

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My left foot is always

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interesting when
I rotate the ankle.

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Right foot, I feel
like I can do no problem.

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It's just really interesting.
Okay, then we'll release the

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left foot down and
we're gonna switch.

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So hug that left knee in,
extend the right leg out.

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Right foot up towards the sky.
Point and flex.

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Again, another option would
be to just bring that left foot

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to the ground if that's
more comfortable in your bod.

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And then rotating,
finding that circular motion.

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Slow it down.

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See if you can really articulate

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the circular

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aspect of this.

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I have a little soundtrack going
on in this (chuckles) ankle.

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And then release that.

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You're gonna send both
legs out long this time.

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Point the toes, flex the feet.

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Point the toes
and flex the feet.

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Now as you do this,
I'd like for you to consider

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the muscles going all
the way up to the hips here.

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So as you point,
see if you can accentuate the

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connection through
the muscles of the legs.

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And then as you flex,
same thing,

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see if you can
just kind of check in.

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Turn on muscles of the legs.

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Good, one more time, point.

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You may even explore a little

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bit of movement
in the pelvis here.

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And then flex.

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Lovely.

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From here, we're gonna come up
to our elbows, bend the knees.

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You're gonna windshield
wiper the knees to one side,

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any side,
and then the other.

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And then one more
time to each side.

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And after that,
we're gonna press up to a seat.

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And we're gonna
come to Cobbler's Pose.

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So you're gonna bring the
soles of the feet together.

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If you have a little
something to sit up on,

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it might be helpful here.

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Just to lift the hips a little

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bit and then let the
sits bones spill off.

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There's no need to feel like
you have to draw your heels up

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all the way to
the base of the pelvis

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or the base of 
the spine here, the pelvis.

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You can give yourself
a nice wide foundation.

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Then we're gonna take the thumbs

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and we're gonna bring
them to the arches of the feet.

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Now you can do kind of a
lazy Cobbler's Pose today,

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just focusing on some foot
love or you can find an active

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posture where you're
externally rotating through

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the femur and you're lifting
up from the pelvic floor.

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So focusing more
on the hip opener.

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And then we're just gonna
take the thumbs and we're gonna

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press sweetly into
the arches of the feet.

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Just the arches to start,
just the arches.

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Breathe.

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And then move to the
heels and maybe the Achilles.

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And then just a
couple squeezes of the toes.

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Never thought I'd say that

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to millions of people. 
(chuckles)

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Just a couple
squeezes of the toes.

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Alright, let's let that go
and come forward onto all fours.

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Tabletop Position, feel free to
pad those knees if you need to.

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Palms spread wide,
knees underneath the hips,

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toes curled under.

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Inhale, just look forward.

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Exhale, send the
hips back to the heels.

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Breathe, especially
if the feet are sore.

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If this is much too much,

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you can just curl the toes
under and that would be enough.

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If the heel, excuse me,

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if the hips are
back towards the heels,

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see if you can
press into your pinky toe.

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It may not even come close to

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touching the
ground but just see.

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Nice, and then come
back up, release it.

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Hallelujah, press into 
the tops of the feet.

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Gather your abs up
in towards your spine.

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Cool, extend the left leg now.

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Curl the toes under and you 
can just saw a little back and

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forth stretching
through the fascia of the foot,

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the Achilles, the calf.

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Keeping the crown of the
head lengthening forward,

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remembering it's all connected.

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Great, then you're gonna slide

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your left toes towards the
back right corner of your mat

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and then turn to look
towards your right heel.

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So stretching all the way
from the toes to the heels,

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all the way up to
the left side waist.

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Lovely, and then
come back to center.

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You're gonna step your left foot

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all the way up and
come into a runner's lunge,

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stretching the right heel back,

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the right Achilles, right calf,

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quad, todo, everything.

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Cool, then release that,
come back to all fours.

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Reset and curl the right toes,
send it back.

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You can take a gentle
sawing motion here to here,

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front to back,
excuse me (chuckles).

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Gather your abs up and
in to support the low back.

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Lengthen the crown of the head.

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Good, keep breathing here
as you slide the right toes

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towards the back
left corner of the mat.

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Turn to look towards
your right heel and breathe.

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It helps if you 
really press away

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from your yoga mat 
with your palms

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instead of
collapsing into the wrists.

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Breathe.

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And then release,

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bring that right foot all
the way up through to the lunge,

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curl the left toes under,
send the left heel back.

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We're just here
for a breath or two.

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Nice, then slowly lower.

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We're gonna release, okay,

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now we're gonna set ourselves
up for legs up the wall.

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If you don't have a wall,
you can still do this.

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We actually call
that waterfall where you,

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I'll just show you,

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you bring your hips to
the center of your mat,

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you can put them on a blanket
or a block and you'll just

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kick your legs up
and hang out here.

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If you have a wall or

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a piece of furniture
that you can work with,

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let's use it today.

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You're gonna take a towel or

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a blanket if you have one
right underneath your sacrum.

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If you don't have one,
that's okay, you can still play.

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We're gonna slowly situate

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ourselves so that the legs are

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up the wall and the
pelvis has a little support here.

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So you wanna get as close 
to the wall as you can and

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especially if
this is new to you,

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it can be a little humbling to

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get in position but
I know you can do it.

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Alright, we're gonna be 
here a little bit together

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and then if you 
wanna stay longer, you can.

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You have this in
your toolbox now.

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So get situated

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and I'll give you 
some guidance here.

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You might, again,
consider the pelvis,

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feel support in the sacrum,
the low back.

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Let those legs go up the wall.

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Let the arms rest either
on the tops of the thighs,

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on the belly or just
resting gently at your sides.

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You can do even cactus,
goal post arms here feels good.

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Take a second to spread
the toes as wide as you can.

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See if you can see
space between each toe.

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Just give it a try.

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When you practice this daily,

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you'll notice this
change is pretty quick.

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It's pretty awesome.

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And then let it go.

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Great, then you're gonna come

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to Cobbler's Pose
again but against the wall.

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So bring the soles of the
feet down and I just wanna make

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sure you know this is
available for you anytime

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you need to take a break and
I like to take my hands to the

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inner thighs and just
kind of guide them out.

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Alright, so those are three

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things you can
weave into this pattern.

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Legs at the wall,

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spreading the toes, yogi toes,

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and then bending the
knees for a little break

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and coming into
a Baddha Konasana variation.

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Now find a place to be

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and reconnect 
with your breath.

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You can close your eyes.

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And just breathe nice and slow.

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Nice, even,

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chill breath.

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Alright, so that's it.

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You can stay here.

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You can take the Cobbler's Pose,

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spread the toes 
and stay in your

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legs up the wall.

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I have an older video
that's all legs up the wall.

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So it's vintage
Yoga With Adriene,

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you can check it out.

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I'll make sure to put it in the
description of this video, too.

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Feel free to stay
here as long as you want.

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To get out of
the posture though,

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you're just gonna bend the
knees and turn to one side,

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any side, really slowly,
and then I like to end with a

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little Child's Pose
or Downward Facing Dog.

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You can choose
whatever ending you like.

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As always,
I appreciate and honor you.

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Thank you for sharing
your time and energy with me.

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Hope to see you again soon.

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Namaste.

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(upbeat music)