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 of that and

integrate everyday this is something

that I thought fell in line with kind of

our back to basics month I'm just kind

of remembering that you know yes the

yoga is about the poses but we can kind

of 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

you know kind of what you do with it is

totally up to you but this is just kind

of a reminder and a little playtime for

us all to remember that like you don't

have to always have 15 minutes a yoga

mat and some fancy tight pants on

dange out and wearing tight pants but

you know 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 to

street yoga

all right so 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

kind of more always available and this

is like the number one pose that I think

I've taken to my everyday life so I take

off the mat and into my world so we're

gonna 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 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 kind of rock front rock back

Rock front rock back and you might close

your eyes once you know what you're

doing and just kind of feel where you're

carrying your weight and 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 kind of

connect to your feet even if they're in

shoes and just kind of draw energy up

from the earth as you spread awareness

throughout the whole foot then keep

drawing energy up the body and we'll

just take a couple breaths here as we

loop the shoulders forward up and back

so big breath in soft knees and on a big

breath out kind of 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

so a couple more loops here on your own

so we just tackled the feet we drew

energy up through the body we loop the

shoulders we found a little energy and

the fingertips now draw energy up

through the crown of the head and see if

you can kind of 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 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 like inline waiting or

anytime really I'm gonna interlace the

fingertips behind my tailbone and draw

the knuckles down in a way as they open

out just opening the chest a lot of us

do this naturally so if you do this with

a little awareness onto your feet a

little softness and 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 all right next

thing we're gonna do we're gonna keep

the feet hip-width apart so you can kind

of build this off of your mountain and

we're just gonna take the hands to the

hips here loop the shoulders open the

chest lift your heart so kind of coming

out of this UNCHR umple we tend to kind

of go into our habitual selves more

weighting or just kind of like on the go

like sinking into one hip punching over

of course the cell phone back you know

so we're going to give ourselves a

little stretch here to just kind of come

out of that and reprogram hopefully so

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 so this is something that

you know you can do in a public place

like you can either like really embrace

it or you can just kind of close your

eyes and soften or soften your gaze and

get a little side body stretch in so

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 if the shoulders are

starting to kind of creep up here so

relaxing 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

okay the next thing we're going to do is

a nice quad stretch really connecting to

the lower body and really doing it in a

mindful way so chances are you've done

the stretch before naturally especially

if you like to run a walk or jog but

we're gonna do it just 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 that leg but we're

really keeping that lift that we connect

to and Mountain Pose as we grab the

right ankle connect to our balance to

hold on just that stability and focus

you might just find a little point on

the floor or on the wall or something in

front of you around you to place your

gaze upon and then when you've caught up

with me here we're going to connect to

just that center channel of energy as it

draws up and you can do this kind of

inconspicuously or you can just like go

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

little bit more I think this channel is

just kind of opened me up to just you

know like blam and out some warrior two

at the taco stand you know but you want

you want to be true to yourself like you

don't want to be annoying to other

people you don't want it to feel good

but also just be mindful of others

whatever stretch do your yoga be bold

right what's that quote that Marion

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're 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 aware it be where you are

today so if your heels not coming into

the buttock no worries in time that that

muscle 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 the 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

fine energetic body super important for

me that's what makes like it yoga on the

go really like it was opposed to just

like stretching when you're bored or

trying to use your time wisely

whatever that means you you know it's

about kind of connecting to your breath

and your energetic body as well so we

give it a stretch here again reaching

the right fingertips around interlace if

it feels good if not make keep a hand on

the waist or on a chair or wall or

windowsill take one more deep breath in

full body experience and then exhale

shake it off okay the next thing we're

gonna do is a little neck and shoulder

love okay I do this all the time anytime

anywhere I'm a neck and shoulder I

say that okay

drop your chin to your chest this one

you can sit down for this one you could

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

your yoga tool belt I'm gonna stay

standing in mountain and drop my chin to

my chest I'm gonna lean front and 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 in 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 and

then we'll slowly rock right ear over

right shoulder stretch 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 like it's just one of those things

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

down or be patient or you know okay chin

to chest and then we'll lift the head

back up fingertips come to the shoulders

elbows squeezing inhale lift your heart

stand up nice and tall exhale ground

through all four corners of the feet

here we go drawing big circles elbows

reach forward up and back

taking your time here finding what feels

good careful not to lock the knees so

these can grow larger and larger if you

feel inspired to move the head and the

neck here please do and you might hear

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 kind of do these

things same with the neck rolls I do

them nice and slow and mindful but I

kind of do it until this the sound stop

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

need to stop them let me know in the

comments and tell me why but it's kind

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

the kinks that's how I know when to stop

and then I'm like okay all the all that

cartilages soundtrack is gone really I'm

out okay the last thing we're gonna do

is boot on asana forward fold

this is awesome I mean I can't tell you

how many times I'm just like taking the

liberty to do a forward fold in the

grocery store so apologies to the person

behind me or you're 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 see

you need to like close your eyes and

visualize your anatomical body and maybe

slip your shoes off you know 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 so some of

these like yoga on-the-go poses you know

we blast through in class so it's nice

to just remember you always have the

tools of yoga at your fingertips so I'm

bending my knees super generously you're

bringing the belly to the tops of the

thighs you can grab your ankles if

you're like in a festival setting it's

what it is nice to give your ankles a

little massage and just take it like

even if it's thirty Seconds here to

release the way to the head and shake it

no and yes and maybe 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 in

all four corners of the feet we do have

an opportunity to really pay attention

to the foundations of yoga even off the

mat you know it's really going to help

with foot pain hip pain back pain

emotional stress all this stuff so

that's super great and then when you

rise up to that Wootton asana you're

literally at a place to kind of repeat

this cycle over so if you're practicing

this at home just to kind of get these

in your yoga tool belt you can repeat

all the poses we just did now rolling up

so kind of doing it as a sequence

rolling up finding your Mountain

swimming the fingertips behind opening

side body stretch sorry I had a little

bit quad stretch good Tadasana awesome

you can always take a second to kind of

ground to the big picture and we'll do

that to sign off today so bring the

palms together take a deep breath in 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 mats and into

the everyday good luck namaste