Hey guys, welcome to Yoga with Adriene.
Today we have a quick stress fix for you.
This is a perfect little moment to check in with the body, to check in with the breath,
to relax your mind and relieve your body from any stress or tension perhaps that's cultivated
throughout your busy work day.
So this is a little something for everyone.
This is a really nice way to just transition from your day at work to your night at home.
All right.
So you just got home from work.
Let's get into something a little more comfortable.
Okay, so this is going to be really quick and just a nice transition from your busy
work day into your lovely evening.
So we're going to start with some shoulder circles, moving forward, up and back, nice
and easy.
As you inhale, draw the shoulders up towards your ears.
As you exhale, let it go.
Let it go.
And I just lost half my subscribers right there.
Just kidding.
Inhale, reach it all the way up, full body stretch.
Lengthen the tail bone down, grab the left wrist with the right hand and side body stretch.
So chances are we've been a little crumpled up today, and so now we're coming out of that
and into anew.
Switch into the other side, grab the right wrist.
Awesome.
Then bring your hands behind your back, fingertips pointing up so it looks like this, and take
a second here to just open the chest, open the front body, let it go.
Press the palms into the lower back, open the chest, open the throat, take a deep breath
in and exhale back to center.
Great.
Now wrap your arms around your front body, give yourself a hug.
You might enter your fingertips in towards your shoulder blades here.
Give yourself a little massage.
A little work-to-evening transition massage and then switch.
Trust yourself, close your eyes, take your eyes off the video for a second here and just
find what feels good.
Great.
Then release.
Hopefully, you've taken your shoes off.
We're going to bring the hands to the waistline and just lift the right heel up and then rock
on the toes and rotate the ankle one way and then the other, finding a little balance here.
And then we release and switch.
Nothing fancy.
So if you've crammed your shoes into your work heels or your work shoes, loafers, whatever,
boots, work boots, ballet shoes, all kinds of work here, this is a nice moment to just
consciously work out the feet.
That fascia, check in with the ankles and just a little balance here.
Great.
Take a deep breath in.
On your exhale, release.
We inhale, reach the fingertips up and exhale forward fold.
So diving all the way down.
Go ahead and set your feet hip width apart or even wider, and we're going to sway a little
back and forth here.
Maybe you grab the elbows here, so this is your version of a forward fold, utanasana
variation here, but it doesn't have to look like yoga.
It has to feel good, that's yoga.
So making sure you're not holding in the neck and taking a deep breath in and on an exhale
letting go of any stress, any worry, any to-do list.
Tuck the chin into the chest, press into your feet, slowly rolling it up, stand up nice
and tall, smile, maybe shake a little bit here, shake it off.
Last but not least, we'll swing the fingertips behind to interlace behind the tail bone.
You can keep the feet where they are.
Otherwise maybe you experiment with bringing them in.
So it just depends on how stable you feel with the feet together.
If you feel more stable here underneath the hips, stay there.
This is all about you, baby.
Loop the shoulders, open your chest, and we're going to draw some circles with the nose.
So again, if you feel wobbly here, you can widen the feet, no biggie.
And working out any tension in the neck.
Finally, once and for all taking a deep breath in and finding that long exhale out as you
move from a place maybe of stress, of fret, of worry, into a more open, available space
to enjoy your evening, to practice self-love and maybe spend some time with others.
Maybe not.
Maybe it's a "you" night.
Great.
Bringing the head back to center stillness, open the chest, maybe draw the knuckles away
from your back and then release.
Awesome.
All right, and you are off.
Remember, there are many limbs to yoga, and a little goes a long way.
So just a little check-in with the body really goes a long way, kind of busting that myth
that you have to have the time and the clothes and the mat and the pretzel-y postures, you
really don't.
Truly, one minute, two minutes, three minutes, check in with the body and the breath goes
a long way, at least, in my opinion.
But don't take my word for it.
Return to this again and again, find what feels good.
Leave questions, comments below.
I wish you the best from my heart to yours.
Namaste.