- What's up everyone, Welcome to Yoga with Adriene!
I'm Adriene, and today on the channel we have
on the go yoga, or street yoga.
Take your yoga off the mat and into your everyday.
This is something that I thought
fell in line with our Back to Basics month
just remembering that yes, the yoga's about the poses,
but we can take the principles of yoga
and our experiences and the tools of yoga
and all those yummy things that we talk about all the time
off the mat too and so you can do this
video in your street clothes, yay!
You can memorize these little things
and let them inspire you to do things off your mat.
Maybe you're waiting in line,
maybe you're waiting for class to start,
maybe it's a study break for you,
maybe you're super pissed off and you exit a room
to cool off and so you have these things at your fingertips.
What you do with it is totally up to you,
but this is just a reminder and a little play time
for us all to remember that you don't have to always have
15 minutes, a yoga mat, and some shmancy tight pants on.
Dang it, I'm wearing tight pants!
But you can do this in your street clothes.
Alright, let's hop on the mat, or not.
Let's hop into our bodies and learn some street yoga.
(folky guitar music)
The first pose we're going to learn today
or practice today is mountain pose.
This is definitely a situation
where there is more than meets the eye,
more always available.
This is the number one pose that I think
I've taken into my everyday life.
So I take off the mat and into my world.
We're going to practice it together.
This may be a beginning mountain practice for you,
so you might just start slow and begin
to connect to the feet.
If you're deepening your practice
or you're reminding yourself of these principles,
really start to breathe deep, even here,
even in this quick little sequence,
nice full breaths.
Everyone, let's come feet hip width apart to start.
Go ahead and lift your toes,
press into all four corners of the feet
so you're going to press into the ball joint
of the big toe then the ball joint of the pinky toe
and then really shift your weight
back into your heels.
Then release your toes down...
and then we're just gonna rock front,
rock back, rock front, rock back,
and you might close your eyes once
you know what you're doing and just feel
where you're carrying your weight.
Then, we'll soften the knees and see if we can spread
awareness out through all four corners of the feet.
So you might not close your eyes
and rock front, rock back anywhere in place,
but you can connect to your feet
even if they're in shoes and just draw energy
up from the earth as you spread
awareness throughout the whole foot.
Then to keep drawing energy up the body
we'll just take a couple of breaths here as we loop the
shoulders forward, up and back.
Big breath in, soft knees, and on a big breath out
tack a little weight in your fingertips here,
begin to open up through the ears, the shoulders,
Open up through the ears?
You know what I mean.
A couple more loops here on your own.
We just tackled the feet, we drew energy up through the body
we looped the shoulders, we found a little energy
in the fingertips, now draw energy up
through the crown of the head.
See if you can grow a little bit taller
and longer through the torso.
Now this is something you can do anytime
anywhere, I think, within reason,
so don't get all fancy on me in the comment box.
Tuck your pelvis, let your tailbone grow heavy.
Imagine the crown of the head is
like the tip or the top of the mountain.
The fingertips, the arms, gently down at the sides.
Take a deep breath in, and a deep breath out.
Deep breath in, long breath out.
Cool, to finish mountain pose today,
this is a great thing I can do in line,
waiting, or any time really.
I'm going to interlace the fingertips behind my tailbone
and draw the knuckles down and away
as I open out, just opening the chest.
A lot of us do this naturally,
so if you do this with a little awareness
of your feet, a little softness in the knees,
and an openness of the chest and heart,
I think you can really turn your day around.
So take a deep breath in here, lift your sternum up
towards the sky and then release.
Shake it off.
Next thing we're gonna do,
we're gonna keep the feet hip width apart
so you can build this off of your mountain.
We're gonna take the hands to the hips here
loop the shoulders, open the chest, lift your heart.
So coming out of this un-crumple,
we tend to go into our habitual selves
when we're waiting or just on the go,
sinking into one hip, hunching over,
of course, the cell phone back.
We're trying to give ourselves a little stretch here
to come out of that and re-program, hopefully.
Hands come to the waistline here,
we stand up nice and tall,
then I'll take my right fingertips,
reach them up and over, nice and easy.
This is something you can do in a public place.
You can either really embrace it,
or you can just close your eyes
or soften your gaze and get a little side body stretch in.
Take a deep breath in, and a long breath out.
Relax your shoulders, one more deep breath in,
and then we'll come to center and switch.
Nothing fancy here, nice and easy.
Stretching through the left side body now.
Again notice that the shoulders
are starting to creep up here so relax them down.
Find a little movement, find what feels good,
and then we'll take a deep breath in,
and then use the exhale to shake it off.
The next thing we're gonna do is a nice quad stretch,
really connecting to the lower body
and really doing it in a mindful way.
Chances are you've done this stretch before naturally,
especially if you like to run, walk, or jog.
We're gonna do it with a little more intention,
so really spreading awareness through
your left foot as you shift your weight over.
So we're not just collapsing into that leg,
but we're really keeping that lift
that we connect to in mountain pose
as we grab the right ankle, connect to our balance
to hold onto that stability and focus you might
find a little point on the floor, or on the wall,
or something in front of you, around you,
to place your gaze upon.
When you've caught up with me here
we're going to connect to that
center channel of energy as it draws up.
You can do this inconspicuously,
or you can just go balls out.
I tend to go balls out a little bit more.
I think this channel has opened me up
to blammin out some warrior II at the taco stand,
but you want to be true to yourself,
you don't want to be annoying to other people.
You want it to feel good, but also,
just be mindful of others.
Whatever, stretch!
Do your yoga, be bold!
What's that quote, that Marianne Cummings quote?
That Nelson Mandela shares?
Anyway, rambling, quad stretch.
Hug the right knee into the center,
lift your heart,
stand up nice and tall and then
just notice if you are rolling, this is a hard core tendency
onto the outer edge of your standing leg or the inner arch,
and see if you can really spread awareness
through all four corners of the feet
just as we did in our mountain pose.
Then breathe deep here wherever you are,
just be where you are today so if your heel's
not coming into the buttock, no worries,
in time that muscle will get nice and long.
If you're feeling adventurous,
reach your left fingertips around
to interlace with your right,
then loop the shoulders and lift the armpit chest.
So we're here.
Breathe deep, bring a little energy to your right foot,
so you might flex that right foot strong,
or you can point the toes, but nice full body connect here.
Take one more deep breath and then exhale, release.
Awesome, same thing on the other side.
Super easy here as we spread awareness
through the right foot, catch the left ankle,
squeeze that left knee into the center line,
and then find the energetic body, super important.
For me that's what makes it yoga on the go really
as opposed to just stretching when you're bored
or trying to use your time wisely,
whatever that means to you.
It's about connecting to your breath
and your energetic body as well.
We give it a stretch here, again,
reaching the right fingertips around interlace,
if it feels good.
If not, keep that hand on the waist
or on a chair, or wall, or window sill.
Take one more deep breath in, full body experience,
and then exhale, shake it off.
The next thing we're gonna do is
a little neck and shoulder love.
I do this all the time, any time, any where,
I'm a neck and shoulder whore.
Can I say that?
Ok, drop your chin to your chest.
This one you can sit down for,
this one you can do in the car,
this one's a great one for your yoga tool belt.
I'm gonna stay standing in mountain,
drop my chin to my chest, I'm gonna lean front,
lean into the toes, I'm gonna lean back,
and then I'm gonna try to square off through the feet.
If you're seated, just see if you can stack...
neck over heart, heart over pelvis.
Close your eyes here, trust, take a deep breath
and breathe into the back of the neck.
Feel this line from the crown of the head to the tip
of the tailbone all the way down to your two heels.
Then we'll slowly rock right ear over right shoulder
stretching through the left side,
also connecting to a longer breath here
if it feels good,
and then through center chin to chest,
and left ear over left shoulder,
and I just don't know how you don't
connect to a longer breath here.
This is one of those things that's so simple,
but it's like...
okay, calm down, or be patient, or...
Okay, chin to chest, and then we'll lift the head back up.
Fingertips come to the shoulders elbows squeeze in.
Inhale, lift your heart, stand up nice and tall,
exhale, ground through all four corners of the feet.
Here we go, drawing big cirlces
elbows reach forward, up, and back,
taking your time here, finding what feels good,
careful not to lock the knees.
These can grow larger and larger
if you feel inspired to move the head and the neck here,
please do,
and you might here some...
crackles with this movement, a little soundtrack,
and I don't know if this is right or wrong,
but what I do in my personal life is,
I do these things, same with the neck rolls,
I do them nice and slow and mindful,
but I do it until the sounds stop.
If you think that's bad and I need to stop
then let me know in the comments
and tell me why, but it's nice.
I work out all the kinks, that's how I know when to stop,
and then I'm like, okay, all that
cartilage soundtrack is gone.
Release, mountain.
Okay, last thing we're gonna do is Uttanasana,
a forward fold.
This is awesome, I can't tell you how many times I've
taken the liberty to do a forward fold in a grocery store.
So, apologies to the person behind me,
or your welcome, anyway.
Okay, so we are going to keep the feet hip width apart here
for now, of course you can bring your feet together.
If you're wearing heels and you're doing this,
I think of everything,
you need to be super mindful, okay.
You need to close your eyes and visualize
your anatomical body and maybe
slip your shoes off if you're in a place where you can,
or bend your knees super generously,
and keep the palms on the tops of the thighs.
Alright, you know what to do.
Deep breath in, big breath out,
deep breath in, and diving in.
Some of these yoga on the go poses
we blast through in class so it's nice
to remember you always have the
tools of yoga at your fingertips.
I'm bending my knees super generously here,
bringing the belly to the tops of the thighs.
You can grab your ankles.
If you're in a festival setting it's always nice
to give your ankles a little massage
and take, even if it's 30 seconds here,
to release the weight of the head
and shake it no and yes and maybe so
and you can be here as long as time allows,
or come out of course nice and slow,
you don't want to get a crazy head rush,
and we press into all four corners of the feet.
We do have the opportunity to really
pay attention to the foundations of yoga even off the mat.
It's really gonna help with foot pain,
hip pain, back pain, emotional stress,
all this stuff, so it's super great.
Then when you rise up to that Uttanasana
you're literally at a place to repeat this cycle over.
So if you're practicing this at home,
just to get these in your yoga toolbelt,
you can repeat all the poses that we just did now,
rolling up, so doing it as a sequence.
Rolling up, finding your mountain,
swimming the fingertips behind,
opening, side body stretch...
Sorry, I had a little itch.
Quad stretch, Uttanasana.
Awesome, you can always take a second
to ground to the big picture, and we'll do that
to sign off today.
So bring the palms together, take a deep breath in,
and we lift the sternum to the thumbs.
Take a deep breath out and we bow the head to the heart,
surrendering to the big picture,
connecting to the big picture and also
honoring ourselves and one another.
Thanks for sharing your practice with me.
Take your yoga off your mat and into the everyday!
Good luck,
Namaste.