WEBVTT

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what's up everyone welcome to yoga with

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Adriene I'm Adriene and today on the

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channel we have on the go yoga or Street

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yoga take your yoga off of that and

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integrate everyday this is something

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that I thought fell in line with kind of

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our back to basics month I'm just kind

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of remembering that you know yes the

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yoga is about the poses but we can kind

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of take the principles of yoga and our

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experiences and the tools of yoga and

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all those yummy things that we talk

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about all the time off the mat too and

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so you can do this video in your street

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clothes yay you can memorize these

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little things and let them inspire you

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to do things off your mat maybe you're

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waiting in line maybe you're waiting for

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class to start maybe it's a study break

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for you maybe you're super pissed off

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and you exit a room to cool off and so

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you have these things at your fingertips

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you know kind of what you do with it is

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totally up to you but this is just kind

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of a reminder and a little playtime for

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us all to remember that like you don't

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have to always have 15 minutes a yoga

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mat and some fancy tight pants on

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dange out and wearing tight pants but

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you know you can do this in your street

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clothes

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alright let's hop on the mat or not

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let's hop into our bodies and learn to

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street yoga

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all right so the first pose we're going

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to learn today or practice today is

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Mountain Pose this is definitely a

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situation where there is more than meets

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the eye

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kind of more always available and this

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is like the number one pose that I think

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I've taken to my everyday life so I take

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off the mat and into my world so we're

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gonna practice it together this may be a

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beginning Mountain practice for you so

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you might just start slow and begin to

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connect to the feet if you're deepening

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your practice or you're reminding

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yourself these principles really start

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to breathe deep even here even in this

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quick little sequence nice full breaths

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everyone let's come feet hip-width apart

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to start go ahead and lift your toes

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press into all four corners of the feet

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so you're going to press into the ball

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joint of the big toe then the ball joint

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of the pinky toe and then really shift

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your weight back into your heels then

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release your toes down and then we're

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just gonna kind of rock front rock back

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Rock front rock back and you might close

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your eyes once you know what you're

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doing and just kind of feel where you're

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carrying your weight and then we'll

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soften the knees and see if we can

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spread awareness out through all four

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corners of the feet so you might not

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close your eyes and Rock front Rock back

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anywhere in place but you can kind of

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connect to your feet even if they're in

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shoes and just kind of draw energy up

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from the earth as you spread awareness

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throughout the whole foot then keep

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drawing energy up the body and we'll

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just take a couple breaths here as we

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loop the shoulders forward up and back

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so big breath in soft knees and on a big

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breath out kind of tack a little weight

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in your fingertips here begin to open up

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through the ears the shoulders open up

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through the ears you know what I mean

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so a couple more loops here on your own

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so we just tackled the feet we drew

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energy up through the body we loop the

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shoulders we found a little energy and

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the fingertips now draw energy up

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through the crown of the head and see if

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you can kind of grow a little bit taller

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and longer

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through the torso now this is something

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you can do anytime anywhere I think

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within reason so don't get all fancy on

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me in the comment box tuck your pelvis

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let your tailbone grow heavy imagine the

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crown of the head is like the tip or the

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top of the mountain fingertips the arms

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gently down at the sides take a deep

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breath in and a deep breath out deep

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breath in Long breath out cool to finish

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Mountain Pose today this is a great

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thing I can do like inline waiting or

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anytime really I'm gonna interlace the

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fingertips behind my tailbone and draw

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the knuckles down in a way as they open

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out just opening the chest a lot of us

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do this naturally so if you do this with

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a little awareness onto your feet a

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little softness and the knees and an

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openness of the chest and heart I think

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you can really turn your day around so

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take a deep breath in here lift your

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sternum up towards the sky and then

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release shake it off all right next

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thing we're gonna do we're gonna keep

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the feet hip-width apart so you can kind

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of build this off of your mountain and

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we're just gonna take the hands to the

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hips here loop the shoulders open the

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chest lift your heart so kind of coming

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out of this UNCHR umple we tend to kind

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of go into our habitual selves more

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weighting or just kind of like on the go

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like sinking into one hip punching over

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of course the cell phone back you know

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so we're going to give ourselves a

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little stretch here to just kind of come

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out of that and reprogram hopefully so

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hands come to the waistline here we

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stand up nice and tall then I'll take my

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right fingertips reach them up and over

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nice and easy so this is something that

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you know you can do in a public place

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like you can either like really embrace

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it or you can just kind of close your

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eyes and soften or soften your gaze and

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get a little side body stretch in so

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take a deep breath in and a long breath

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out relax your shoulders one more deep

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breath in and then we'll come to Center

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and switch nothing fancy here nice and

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easy

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stretching through the left side body

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now again notice if the shoulders are

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starting to kind of creep up here so

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relaxing down find a little movement

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find what feels good and then we'll take

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a deep breath in

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and then use the exhale to shake it off

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okay the next thing we're going to do is

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a nice quad stretch really connecting to

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the lower body and really doing it in a

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mindful way so chances are you've done

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the stretch before naturally especially

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if you like to run a walk or jog but

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we're gonna do it just with a little

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more intention so really spreading

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awareness through your left foot as you

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shift your weight over so we're not just

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collapsing into that that leg but we're

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really keeping that lift that we connect

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to and Mountain Pose as we grab the

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right ankle connect to our balance to

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hold on just that stability and focus

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you might just find a little point on

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the floor or on the wall or something in

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front of you around you to place your

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gaze upon and then when you've caught up

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with me here we're going to connect to

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just that center channel of energy as it

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draws up and you can do this kind of

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inconspicuously or you can just like go

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balls-out right I tend to go balls-out a

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little bit more I think this channel is

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just kind of opened me up to just you

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know like blam and out some warrior two

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at the taco stand you know but you want

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you want to be true to yourself like you

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don't want to be annoying to other

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people you don't want it to feel good

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but also just be mindful of others

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whatever stretch do your yoga be bold

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right what's that quote that Marion

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Cummings quote that Nelson Mandela

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shares anyway rambling quad stretch hug

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the right knee into the center lift your

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heart stand up nice and tall and then

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just notice if you're rolling this is a

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hard core tendency onto the outer edge

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of your standing leg or the inner arch

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and see if you can really spread

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awareness through all four corners of

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the feet just as we did in our Mountain

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Pose then breathe deep here wherever you

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are just be aware it be where you are

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today so if your heels not coming into

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the buttock no worries in time that that

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muscle get nice and long if you're

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feeling adventurous reach your left

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fingertips around to interlace with your

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right then loop the shoulders and lift

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the armpit chest

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so we're here breathe deep bring a

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little energy to your right foot so you

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might flex that right foot strong or you

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can point the toes but nice full body

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connect here take one more deep breath

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and then exhale release awesome the same

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thing on the other side super easy here

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as we spread awareness through the right

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foot catch the left ankle squeeze that

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left knee into the center line and then

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fine energetic body super important for

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me that's what makes like it yoga on the

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go really like it was opposed to just

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like stretching when you're bored or

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trying to use your time wisely

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whatever that means you you know it's

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about kind of connecting to your breath

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and your energetic body as well so we

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give it a stretch here again reaching

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the right fingertips around interlace if

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it feels good if not make keep a hand on

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the waist or on a chair or wall or

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windowsill take one more deep breath in

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full body experience and then exhale

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shake it off okay the next thing we're

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gonna do is a little neck and shoulder

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love okay I do this all the time anytime

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anywhere I'm a neck and shoulder I

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say that okay

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drop your chin to your chest this one

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you can sit down for this one you could

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do in the car this one's a great one for

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your yoga tool belt I'm gonna stay

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standing in mountain and drop my chin to

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my chest I'm gonna lean front and lean

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into the toes I'm gonna lean back and

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then I'm gonna try to square off through

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the feet if you're seated just see if

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you can stack neck over heart heart over

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pelvis close your eyes here trust take a

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deep breath in breathe into the back of

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the neck feel this line from the crown

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of the head to the tip of the tailbone

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all the way down to your two heels and

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then we'll slowly rock right ear over

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right shoulder stretch through the left

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side also connecting to a longer breath

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here if it feels good and then through

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Center chin to chest and left ear over

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left shoulder and I just don't know

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how you don't connect to a longer breath

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here like it's just one of those things

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it's so simple but it's like okay calm

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down or be patient or you know okay chin

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to chest and then we'll lift the head

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back up fingertips come to the shoulders

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elbows squeezing inhale lift your heart

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stand up nice and tall exhale ground

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through all four corners of the feet

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here we go drawing big circles elbows

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reach forward up and back

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taking your time here finding what feels

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good careful not to lock the knees so

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these can grow larger and larger if you

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feel inspired to move the head and the

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neck here please do and you might hear

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some crackles with this movement a

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little soundtrack and I don't know if

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this is right or wrong but what I do in

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my personal life is I kind of do these

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things same with the neck rolls I do

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them nice and slow and mindful but I

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kind of do it until this the sound stop

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so if you think that's a bad and then I

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need to stop them let me know in the

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comments and tell me why but it's kind

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of nice it's like I kind of work out all

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the kinks that's how I know when to stop

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and then I'm like okay all the all that

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cartilages soundtrack is gone really I'm

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out okay the last thing we're gonna do

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is boot on asana forward fold

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this is awesome I mean I can't tell you

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how many times I'm just like taking the

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liberty to do a forward fold in the

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grocery store so apologies to the person

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behind me or you're welcome anyway okay

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so we are going to keep the feet

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hip-width apart here for now of course

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you can bring your feet together if

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you're wearing heels and you're doing

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this I think of everything you need to

00:11:52.930 --> 00:11:54.399
be super mindful okay you need to see

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you need to like close your eyes and

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visualize your anatomical body and maybe

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slip your shoes off you know if you're

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in a place where you can or bend your

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knees super generously and keep the

00:12:02.829 --> 00:12:04.930
palms on the tops of the thighs alright

00:12:04.930 --> 00:12:07.870
you know what to do deep breath in big

00:12:07.870 --> 00:12:09.300
breath out

00:12:09.300 --> 00:12:16.500
deep breath in and diving in so some of

00:12:16.500 --> 00:12:18.839
these like yoga on-the-go poses you know

00:12:18.839 --> 00:12:20.640
we blast through in class so it's nice

00:12:20.640 --> 00:12:22.589
to just remember you always have the

00:12:22.589 --> 00:12:25.470
tools of yoga at your fingertips so I'm

00:12:25.470 --> 00:12:27.120
bending my knees super generously you're

00:12:27.120 --> 00:12:29.520
bringing the belly to the tops of the

00:12:29.520 --> 00:12:33.360
thighs you can grab your ankles if

00:12:33.360 --> 00:12:34.980
you're like in a festival setting it's

00:12:34.980 --> 00:12:36.149
what it is nice to give your ankles a

00:12:36.149 --> 00:12:37.800
little massage and just take it like

00:12:37.800 --> 00:12:40.080
even if it's thirty Seconds here to

00:12:40.080 --> 00:12:42.060
release the way to the head and shake it

00:12:42.060 --> 00:12:47.399
no and yes and maybe and you can be here

00:12:47.399 --> 00:12:51.120
as long as time allows or come out of

00:12:51.120 --> 00:12:52.589
course nice and slow you don't want to

00:12:52.589 --> 00:12:55.410
get a crazy head rush and we press in

00:12:55.410 --> 00:12:57.360
all four corners of the feet we do have

00:12:57.360 --> 00:13:01.170
an opportunity to really pay attention

00:13:01.170 --> 00:13:03.420
to the foundations of yoga even off the

00:13:03.420 --> 00:13:04.860
mat you know it's really going to help

00:13:04.860 --> 00:13:09.680
with foot pain hip pain back pain

00:13:09.680 --> 00:13:11.880
emotional stress all this stuff so

00:13:11.880 --> 00:13:13.649
that's super great and then when you

00:13:13.649 --> 00:13:15.209
rise up to that Wootton asana you're

00:13:15.209 --> 00:13:16.829
literally at a place to kind of repeat

00:13:16.829 --> 00:13:18.690
this cycle over so if you're practicing

00:13:18.690 --> 00:13:20.760
this at home just to kind of get these

00:13:20.760 --> 00:13:23.760
in your yoga tool belt you can repeat

00:13:23.760 --> 00:13:25.860
all the poses we just did now rolling up

00:13:25.860 --> 00:13:27.120
so kind of doing it as a sequence

00:13:27.120 --> 00:13:29.000
rolling up finding your Mountain

00:13:29.000 --> 00:13:32.420
swimming the fingertips behind opening

00:13:32.420 --> 00:13:36.930
side body stretch sorry I had a little

00:13:36.930 --> 00:13:41.970
bit quad stretch good Tadasana awesome

00:13:41.970 --> 00:13:43.829
you can always take a second to kind of

00:13:43.829 --> 00:13:46.079
ground to the big picture and we'll do

00:13:46.079 --> 00:13:48.450
that to sign off today so bring the

00:13:48.450 --> 00:13:51.839
palms together take a deep breath in we

00:13:51.839 --> 00:13:54.959
lift the sternum to the thumbs take a

00:13:54.959 --> 00:13:57.870
deep breath out and we bow the head to

00:13:57.870 --> 00:14:00.000
the heart surrendering to the big

00:14:00.000 --> 00:14:00.770
picture

00:14:00.770 --> 00:14:03.959
connecting to the big picture and also

00:14:03.959 --> 00:14:05.420
honoring ourselves and one another

00:14:05.420 --> 00:14:07.470
thanks for sharing your practice with me

00:14:07.470 --> 00:14:10.560
take your yoga off your mats and into

00:14:10.560 --> 00:14:15.020
the everyday good luck namaste