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(upbeat music)

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- Hello, my dear friends.
Welcome to Yoga With Adriene.

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Today we 
have a yoga quickie

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for the quads.

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So we're gonna start standing

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and if you wanna do this with
a hand on a chair or a wall,

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could be really helpful.

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You're gonna shift 
your weight to your right foot

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and we're gonna 
bend that left knee in,

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yep, you guessed it,

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going right in
for the quad stretch,

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just checking in.
So if you're super sore,

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obviously don't
push it here to start.

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Just take a breath in.

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Use the exhale to relax your
shoulders and lift your chest.

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And then maybe you can start
to draw that left knee in.

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Lengthen the tailbone down.

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Breathe.

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And then try to
release with control.

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So try to control
the dismount here.

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We're just gonna take
it to the other side.

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So again, it can be helpful
to have a little something

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to hold onto here.

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Start by just checking in.

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If you're really sore,
no need to force it.

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But in time,
maybe we draw the right knee in.

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Lengthen down
through the tailbone

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and use your breath

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to lengthen through the crown,

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relax the shoulders down and

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maybe find a gentle
lift in the sternum.

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Nice, then we'll release that

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and we'll walk to
the top of the mat.

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Take a deep breath in to
reach the arms all the way up.

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Big full body stretch.

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As you exhale,
go ahead and take it all the

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way down into a nice
standing Forward Fold.

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And then from here,
we're just gonna bend

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the right knee 
and then the left.

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Stretching the hamstrings.

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Just pedaling it
out a little bit here.

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If the hands don't come down to

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touch the ankles or
the feet or the earth,

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you can allow the opposite
hands to clasp opposite elbows

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here as you pedal the legs.

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Breathe.

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Nice, then release the hands.

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You're gonna step
the right foot back,

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just the right foot.

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Lower the right knee 
to the ground.

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If you wanna pad the knee
with a little pillow or a towel,

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I mean a little blanket
or a towel or a pillow,

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(chuckles) you can.

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We're gonna walk the right knee
back here so we're getting a

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deeper stretch
in the hip flexor.

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Press into the top of
your right foot and inhale,

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reach the fingertips
all the way up and overhead.

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Big breath, big stretch
here for Crescent Lunge.

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Good, then slowly release.

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Bring the
fingertips to the ground.

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Bring the right foot up and 
then you're just gonna switch.

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You're gonna step
the right foot up,

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left foot back, and 
we'll repeat that on this side.

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Walk the left knee
back in your lunge.

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When you're ready,
hug the inner thighs to

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the midline and sweep
the fingertips forward.

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Breathe in.

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Breathe out,
releasing fingertips to the mat.

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We'll lift the back knee up.

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Step the left foot
up to meet the right.

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Bend the knees,
hands come to the hips here.

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Inhale in, exhale to rise up.

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Excellent.

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We're gonna do the same quad
stretch we started with so you

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can bring your hands back
to the wall or a piece of

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furniture or maybe you
try this one without because

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we're gonna move into a
variation of Dancer Pose.

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So you're gonna hug the

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left knee up to the
chest to start this one.

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Just to find your abs,
your core,

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then we'll send it
back into the stretch,

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the quad stretch.

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Then keep the chest lifted here.

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Oops.

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As you slowly begin 
to send the heart forward,

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knee back.

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Great, stay here.

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You might switch your hand to

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clasp the inner arch
of your left foot.

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Hug your left knee into center.

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And then maybe to go in the
full variation of the pose,

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you kick your left toes up
and your right fingertips out.

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Breathe in.

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And breathe out,
release, slow and steady.

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We'll take it to the other side.

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Shifting the weight,

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hugging the right
knee up into the chest.

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And then sending it
back into the quad stretch.

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Slow and steady.

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So instead of
thinking just forward,

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think up first and then
forward with the sternum.

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Kicking the right toes back.

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Maybe you move the right
hand to the right inner arch.

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And then pull the
right knee into center.

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Maybe we send 
the left fingertips forward

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and kick out 
through the right toes.

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Think about kicking
your toes up and then out.

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Beautiful, inhale in.

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Exhale to slowly release.

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Let it all go.

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Inhale, reach the
fingertips up high.

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Big full body stretch.

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And then exhale,
Forward Fold all the way down.

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Good, from here we're
gonna step the right foot back.

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Once again, you're gonna lower
the right knee to the ground.

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This time you're gonna 
bring your left hand

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in towards the right hand.

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So now you're in a
little Lizard variation.

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Breathe in, look forward.

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And breathe out.

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Breathe in.

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And breathe out.

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Good, bring the left hand
back to frame the left foot.

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And we're just gonna take a
little hamstring stretch here,

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sending the hips back,

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flexing the left toes 
towards the face.

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You can relax the head.

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And then roll it
all the way back up.

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We'll walk the back
foot up to meet the front.

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We're just gonna
switch from here.

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Left foot steps back,
left knee lowers.

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Right hand comes over to
meet the left side of the mat.

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We're in this Lizard variation.

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As you inhale, look forward.

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Find extension
through the crown.

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And exhale, draw the
shoulders away from the ears.

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Walk the left knee back if
you need a little more there.

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Breathing deep.

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Now bring the right
hand to frame your foot.

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Pull the right hip crease back,
straighten the front leg.

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Flex your right toes.

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Just a little counter stretch

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and then roll it
all the way back up.

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Send your back foot
back up to meet the front.

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Forward Fold.

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Let the head hang.

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Maybe shake it a little yes,
a little no.

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Alright, on your next inhale,

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we're gonna step
the right foot back.

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Once again,
lower the right knee.

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Same thing as before,
bring the left hand around.

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So you're in a Lizard variation,

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but this time we're gonna turn

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the left toes out towards the
front left corner of your mat.

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Inhale in.
Again, if you ever want more,

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you just walk that knee back.

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Inhale in.

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Exhale, you're gonna slowly

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begin to send your 
left fingertips to reach behind

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you towards the 
back edge of your mat.

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Breathe, breathe, breathe.

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Or option, to bend your
right knee, reach back.

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Grab the top of your left toes

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and you can kind of shift your
weight back to grab the toes.

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And then you'll
sink back into Lizard,

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opening up the chest,

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finding extension
through the crown.

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So you have this
deep quad stretch here.

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Twist, hip opener,
spinal extension.

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Abs are hugging in to
support the low back.

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You got it all.

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Alright, slowly release.

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Come back through center.

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And we'll come back to frame
the left foot with the fingertips.

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Lift the back knee up.

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And then we'll bring the

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right foot back up
to Forward Fold.

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Take a breath or two here.

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You can interlace the
fingertips behind the calves

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or clasp opposite elbow and
rock a little side to side.

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Bend your knees as
much as you need to.

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Find you nice, smooth,
calming breath here.

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Then we'll release the
fingertips back down

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and step the left foot back.

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Lower the left knee.

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Right hand comes to
the left side of the mat

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with the left palm
and the right toes turn

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towards the front
right corner of the mat.

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Now again, you can walk that

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left knee back if you're
craving just a little more.

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We're gonna start to
spiral through the spine.

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Send the right fingertips
all the way up and back.

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You can just work here.

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Careful not to collapse
into your left shoulder.

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You can just work here

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and then maybe one day or
today we bend the left knee,

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we reach back,
we spiral the chest open here.

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Breathing deep.

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Lengthening through
the crown of the head.

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Hugging those abs in to support.

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Breathe.

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Nice, and then slow and
with control, we release

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and we come back 
down into the fold.

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Now listen carefully,
this time plant the palms,

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step it back to Plank.

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Now reach the heels back

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so you feel 
your quads turn on.

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Turning the quads 
on in Plank is like

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magic. (laughs)

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It can be really, really
supportive in this posture.

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So just play here
for three breaths.

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You're like, "Three breaths!"
But you got it.

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This is it.

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We're here for two.

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And one.

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Slowly lower to the knees.

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Bring them together,
really together.

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And then send the hips back.

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You're gonna
paint your yoga mat.

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Drag your hands
all the way back

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and melt your forehead down

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for Child's Pose, Balasana.

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And feel your belly press into
your quads as you breathe in.

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And feel your shoulders
relax as you breathe out.

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Inhale in deeply.

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And exhale completely.

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And slowly rise up.

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So from here we're gonna come

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to lie flat on our back
to close this baby out

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but if you were feeling
like playing a little bit more,

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you could work on a Hero Pose

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or a reclined
Hero Pose, Vrasana.

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You could also work in Camel.

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That could be really fun.

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So just some ideas for
some at-home yoga play.

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But for now we'll all come onto

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our backs unless you're
choosing to play without me.

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(laughs)

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Just wanted to give you 
guys some ideas to keep

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exploring on your own.

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And we're gonna 
send the fingertips down

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and just hug both knees 
up into the chest.

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And then rock your knees to
the right for a little twist.

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And then through
center and to the left.

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And back through center.

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To the right.

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And back through center,

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massaging the low back,
sacrum area.

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Awesome.
To the left.

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Beautiful.

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And then bring the
feet to the ground.

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Press the palms into the earth.

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Snuggle the shoulder
blades underneath the sternum.

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And slowly on an inhale,

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begin to peel the
tailbone up into a Bridge Pose.

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Reach the shins forward.

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And lift your
chest to your chin.

258
00:12:40,920 --> 00:12:45,053
And then the chin to the sky,
lengthening through the neck.

259
00:12:45,960 --> 00:12:48,575
Breathe in.

260
00:12:49,880 --> 00:12:50,800
Breathe out.

261
00:12:50,800 --> 00:12:55,480
Slowly begin to soften through
the collarbone, the sternum,

262
00:12:55,480 --> 00:12:58,620
melting down the spine

263
00:12:58,620 --> 00:13:01,760
one vertebra at a time.

264
00:13:01,760 --> 00:13:03,960
Cool. We're gonna
windshield wiper the legs,

265
00:13:03,960 --> 00:13:05,360
a little left to right,

266
00:13:05,360 --> 00:13:09,160
until the legs
are all the way out,

267
00:13:09,160 --> 00:13:12,909
long, extended on your mat.

268
00:13:17,960 --> 00:13:20,360
You can take your hands
somewhere on your body if that

269
00:13:20,360 --> 00:13:24,480
feels good or maybe they
rest gently at your side.

270
00:13:24,480 --> 00:13:26,400
We're gonna take
three breaths here.

271
00:13:26,400 --> 00:13:28,236
Inhale in.

272
00:13:30,080 --> 00:13:32,960
And exhale.

273
00:13:32,960 --> 00:13:36,480
Connecting to
what matters most here.

274
00:13:36,480 --> 00:13:38,850
Inhale, lots of love in.

275
00:13:40,720 --> 00:13:43,080
And exhale, lots of love out.

276
00:13:43,080 --> 00:13:44,360
And on this last one,

277
00:13:44,360 --> 00:13:46,120
option to bring
the palms together,

278
00:13:46,120 --> 00:13:47,360
thumbs up to the third eye.

279
00:13:47,360 --> 00:13:49,143
Breathe in.

280
00:13:51,600 --> 00:13:53,320
And exhale, lots of love out.

281
00:13:53,320 --> 00:13:54,920
Way to show up today.

282
00:13:54,920 --> 00:13:56,240
Connect with your body and

283
00:13:56,240 --> 00:14:00,640
your breath and the
spirit with a good stretch.

284
00:14:00,640 --> 00:14:02,120
You guys are my heroes.

285
00:14:02,120 --> 00:14:04,240
Hope to see you soon.

286
00:14:04,240 --> 00:14:05,976
Namaste.

287
00:14:07,375 --> 00:14:11,060
(upbeat music)