WEBVTT

00:00:00.030 --> 00:00:01.410
hey guys welcome to yoga with Adriene

00:00:01.410 --> 00:00:06.569
I'm Adriene travel edition I just got

00:00:06.569 --> 00:00:08.480
out of the car long road trip with my

00:00:08.480 --> 00:00:12.210
boyfriend and we are in beautiful

00:00:12.210 --> 00:00:15.059
Seattle now I think my coleman part just

00:00:15.059 --> 00:00:17.220
landed at our Airbnb which is just

00:00:17.220 --> 00:00:18.900
gorgeous and the weather is beautiful

00:00:18.900 --> 00:00:22.529
and it's another perfect day my ass is

00:00:22.529 --> 00:00:24.029
so sore I don't know if it's the hiking

00:00:24.029 --> 00:00:28.590
or I don't know what they're in my ass

00:00:28.590 --> 00:00:30.630
or my glutes are sore we've been in the

00:00:30.630 --> 00:00:32.700
car for a long time I think it's from

00:00:32.700 --> 00:00:35.370
our Mount Rainier hike though so I'm

00:00:35.370 --> 00:00:38.010
just gonna do a quick little wake-up

00:00:38.010 --> 00:00:40.950
call for my my tired weary travel body

00:00:40.950 --> 00:00:44.010
not that I'm complaining but just quick

00:00:44.010 --> 00:00:46.530
stretch for the glutes so hop on that

00:00:46.530 --> 00:00:49.879
and let's stretch our booties

00:00:52.560 --> 00:00:59.229
[Music]

00:01:05.080 --> 00:01:07.340
okay so we're gonna start in Mountain

00:01:07.340 --> 00:01:10.490
Pose inhale palms up to the sky exhale

00:01:10.490 --> 00:01:12.710
palms to your heart I'm moving kind of

00:01:12.710 --> 00:01:15.040
fast here but you can move nice and slow

00:01:15.040 --> 00:01:17.810
slowly lifting up your right leg and

00:01:17.810 --> 00:01:19.939
crossing your right ankle over the left

00:01:19.939 --> 00:01:23.659
thigh then gently folding forward nice

00:01:23.659 --> 00:01:25.610
deep breaths here as we breathe into the

00:01:25.610 --> 00:01:27.860
outer edge of that right hip breathe

00:01:27.860 --> 00:01:31.580
into that right bootie cheek and then

00:01:31.580 --> 00:01:35.270
slowly rolling up and shaking it out and

00:01:35.270 --> 00:01:37.310
on to the other side inhale palms up

00:01:37.310 --> 00:01:40.369
exhale to the heart left leg comes up

00:01:40.369 --> 00:01:43.459
crosses over the right and we bow

00:01:43.459 --> 00:01:45.259
forward I must have been in a party mood

00:01:45.259 --> 00:01:46.610
here because I'm moving really fast but

00:01:46.610 --> 00:01:48.799
again you should move nice and slow move

00:01:48.799 --> 00:01:50.630
your own pace check in with the head and

00:01:50.630 --> 00:01:54.770
then breathe and unraveling we inhale up

00:01:54.770 --> 00:01:58.580
and exhale back down ok so here we go

00:01:58.580 --> 00:02:00.290
flat on the back

00:02:00.290 --> 00:02:02.240
same thing but now with the support of

00:02:02.240 --> 00:02:04.070
the earth beneath us crossing the right

00:02:04.070 --> 00:02:06.800
ankle over the left thigh I have the

00:02:06.800 --> 00:02:08.180
needle taking the right fingertips

00:02:08.180 --> 00:02:10.400
through the hole their left fingertips

00:02:10.400 --> 00:02:13.580
interlace behind the thigh pulling those

00:02:13.580 --> 00:02:15.470
knees in towards the heart for a deeper

00:02:15.470 --> 00:02:17.270
stretch you can gently draw the nose up

00:02:17.270 --> 00:02:18.950
to your knee you can straighten that leg

00:02:18.950 --> 00:02:21.830
quite flex the foot find what feels good

00:02:21.830 --> 00:02:24.920
here and find that yummy stretch novel

00:02:24.920 --> 00:02:28.460
take a nice deep belly breath in and on

00:02:28.460 --> 00:02:29.870
to the other side crossing the left

00:02:29.870 --> 00:02:31.820
ankle over I have the needle threading

00:02:31.820 --> 00:02:33.500
the needle there left fingertips go

00:02:33.500 --> 00:02:35.720
through the hole right fingertips come

00:02:35.720 --> 00:02:38.400
to interlace and again we can

00:02:38.400 --> 00:02:41.579
the nose up to the ankle we can straight

00:02:41.579 --> 00:02:42.530
leg

00:02:42.530 --> 00:02:44.030
we're leaving into the outer edge of

00:02:44.030 --> 00:02:49.340
that right hip and now for sook tabata

00:02:49.340 --> 00:02:51.050
con austin soles of the feet kissed

00:02:51.050 --> 00:02:52.880
together we take a nice deep breath in

00:02:52.880 --> 00:02:57.320
and exhale out crossing the ankles grab

00:02:57.320 --> 00:02:58.880
the outer edges of the feet or rock it

00:02:58.880 --> 00:03:00.200
up you can do that a couple times if

00:03:00.200 --> 00:03:03.110
that feels good and now we'll do baddha

00:03:03.110 --> 00:03:04.670
konasana sitting up nice and tall

00:03:04.670 --> 00:03:07.340
interlacing the fingertips bringing them

00:03:07.340 --> 00:03:08.840
around the toes you can also grab the

00:03:08.840 --> 00:03:12.920
ankles here rolling up nice long spine

00:03:12.920 --> 00:03:15.140
and then see if you can keep this spine

00:03:15.140 --> 00:03:16.940
nice and long as you bow forwards you

00:03:16.940 --> 00:03:19.150
may not go all the way forward at first

00:03:19.150 --> 00:03:21.739
but a nice slow bow there eventually

00:03:21.739 --> 00:03:23.630
letting the weight of the head bow over

00:03:23.630 --> 00:03:25.190
and then unraveling when you're

00:03:25.190 --> 00:03:27.430
satisfied

00:03:27.710 --> 00:03:32.770
[Music]

00:03:34.970 --> 00:03:43.110
[Music]

00:03:45.350 --> 00:03:47.410
you