- Hello everyone.

Welcome to Yoga With Adriene.

Thank you for being here.

Today we have
yoga for tired feet.

Mhmmm, mhmmm.

Let's get started.

(upbeat music)

Alright, come on down
to the ground to begin.

Take your time
gettin' down there.

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

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

Tuck the chin so that you can

feel length through
the back of your neck.

And this is a
video for tired feet,

but, of course,
it's all connected.

So take a second here
to massage the low back.

Relax your shoulders.

Start to bring your
awareness to your breath.

And find what feels good here.

Maybe take some circles.

Maybe take some deep inhalations
and some long exhales.

Really using this time

to not just care for thy feet,

but, you know,
connect inward to yourself.

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

you're gonna extend 
the left leg out long.

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

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

Then start to activate through

your left foot
and your left leg.

Flex the left foot
and spread your left toes.

Good, then switch.

Left knee comes in,
extend the right leg out.

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

start to activate
through that right foot,

right leg, right quad.

Spread your toes.

Nice, then switch again.

Right knee comes in,
left leg extends out.

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

And then you're gonna slowly

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

And we're just
gonna point and flex.

Point and flex.

Modification here would be to

bring the right
foot to the ground too.

That just feels a little
more comfortable in your body.

So either way.

And then we're gonna rotate the

left ankle in a
circular direction.

One way.

And really slow it down.

Oh, ooh-ooh-ooh.

And then reverse it.

My left foot is always

interesting when
I rotate the ankle.

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

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

left foot down and
we're gonna switch.

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

Right foot up towards the sky.
Point and flex.

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

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

And then rotating,
finding that circular motion.

Slow it down.

See if you can really articulate

the circular

aspect of this.

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

And then release that.

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

Point the toes, flex the feet.

Point the toes
and flex the feet.

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

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

So as you point,
see if you can accentuate the

connection through
the muscles of the legs.

And then as you flex,
same thing,

see if you can
just kind of check in.

Turn on muscles of the legs.

Good, one more time, point.

You may even explore a little

bit of movement
in the pelvis here.

And then flex.

Lovely.

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

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

any side,
and then the other.

And then one more
time to each side.

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

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

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

If you have a little
something to sit up on,

it might be helpful here.

Just to lift the hips a little

bit and then let the
sits bones spill off.

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

all the way to
the base of the pelvis

or the base of 
the spine here, the pelvis.

You can give yourself
a nice wide foundation.

Then we're gonna take the thumbs

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

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

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

posture where you're
externally rotating through

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

So focusing more
on the hip opener.

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

press sweetly into
the arches of the feet.

Just the arches to start,
just the arches.

Breathe.

And then move to the
heels and maybe the Achilles.

And then just a
couple squeezes of the toes.

Never thought I'd say that

to millions of people. 
(chuckles)

Just a couple
squeezes of the toes.

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

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

Palms spread wide,
knees underneath the hips,

toes curled under.

Inhale, just look forward.

Exhale, send the
hips back to the heels.

Breathe, especially
if the feet are sore.

If this is much too much,

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

If the heel, excuse me,

if the hips are
back towards the heels,

see if you can
press into your pinky toe.

It may not even come close to

touching the
ground but just see.

Nice, and then come
back up, release it.

Hallelujah, press into 
the tops of the feet.

Gather your abs up
in towards your spine.

Cool, extend the left leg now.

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

forth stretching
through the fascia of the foot,

the Achilles, the calf.

Keeping the crown of the
head lengthening forward,

remembering it's all connected.

Great, then you're gonna slide

your left toes towards the
back right corner of your mat

and then turn to look
towards your right heel.

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

all the way up to
the left side waist.

Lovely, and then
come back to center.

You're gonna step your left foot

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

stretching the right heel back,

the right Achilles, right calf,

quad, todo, everything.

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

Reset and curl the right toes,
send it back.

You can take a gentle
sawing motion here to here,

front to back,
excuse me (chuckles).

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

Lengthen the crown of the head.

Good, keep breathing here
as you slide the right toes

towards the back
left corner of the mat.

Turn to look towards
your right heel and breathe.

It helps if you 
really press away

from your yoga mat 
with your palms

instead of
collapsing into the wrists.

Breathe.

And then release,

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

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

We're just here
for a breath or two.

Nice, then slowly lower.

We're gonna release, okay,

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

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

We actually call
that waterfall where you,

I'll just show you,

you bring your hips to
the center of your mat,

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

kick your legs up
and hang out here.

If you have a wall or

a piece of furniture
that you can work with,

let's use it today.

You're gonna take a towel or

a blanket if you have one
right underneath your sacrum.

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

We're gonna slowly situate

ourselves so that the legs are

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

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

especially if
this is new to you,

it can be a little humbling to

get in position but
I know you can do it.

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

and then if you 
wanna stay longer, you can.

You have this in
your toolbox now.

So get situated

and I'll give you 
some guidance here.

You might, again,
consider the pelvis,

feel support in the sacrum,
the low back.

Let those legs go up the wall.

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

on the belly or just
resting gently at your sides.

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

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

See if you can see
space between each toe.

Just give it a try.

When you practice this daily,

you'll notice this
change is pretty quick.

It's pretty awesome.

And then let it go.

Great, then you're gonna come

to Cobbler's Pose
again but against the wall.

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

sure you know this is
available for you anytime

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

inner thighs and just
kind of guide them out.

Alright, so those are three

things you can
weave into this pattern.

Legs at the wall,

spreading the toes, yogi toes,

and then bending the
knees for a little break

and coming into
a Baddha Konasana variation.

Now find a place to be

and reconnect 
with your breath.

You can close your eyes.

And just breathe nice and slow.

Nice, even,

chill breath.

Alright, so that's it.

You can stay here.

You can take the Cobbler's Pose,

spread the toes 
and stay in your

legs up the wall.

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

So it's vintage
Yoga With Adriene,

you can check it out.

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

Feel free to stay
here as long as you want.

To get out of
the posture though,

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

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

little Child's Pose
or Downward Facing Dog.

You can choose
whatever ending you like.

As always,
I appreciate and honor you.

Thank you for sharing
your time and energy with me.

Hope to see you again soon.

Namaste.

(upbeat music)