what's up everyone welcome to yoga with

Adriene la edition here I am in Santa

Monica and I'm wanting to kind of do a

little bit of yoga but I'm also wanting

to do a little relaxation so I just

decided why not combine the two and do

some yoga for couch potatoes so for all

you couch potatoes and couch potatoes

out there this one's for you some simple

stretches to do on your couch let's get

started

okay so to begin you can get comfy on

your couch nice right we're going to

start nice and reclined we'll slowly

gain awareness through the spinal column

but just take a nice chill spot here

depending on your couch you might be

here or wherever feels good right or

maybe you do want to sit up tall right

away so just take a deep breath in close

your eyes and let a long exhale out

nothing fancy here just a couple of nice

deep breaths let's do one more deep

breath in and deep breath out okay

you're done no I'm just kidding but

sometimes that's all it takes right it's

a couple deep breaths in and out okay so

now we are going to sit up nice and tall

you're going to go ahead and come to the

edge of your couch here and of course

every couch is different and so is every

body so make it your own have fun here

if there's a coffee table there and you

can't do this maybe you need a slide to

the edge live on the edge maybe give it

a try okay we're going to extend the

legs out long really flexing through the

feet here if possible again you can be

watching your show as you're doing this

or you can be talking to someone and

this is just kind of connecting to the

lower body finding that sit bone to heel

connection careful not to lock the knees

even here why no we keep our mindfulness

that we learn through our yoga practice

even here on the couch and sit up nice

and tall loop the shoulders forward up

and back just a couple times here so the

feet are flexed I'm looping the

shoulders sitting up nice and tall find

a gentle lift in the heart just that

that kind of lifting the sternum that we

often talk about and then we'll just

take a second here to check in with the

neck whew I wonder if the mic picked up

that pop maybe a couple circles again

nothing fancy not rigid here just nice

and easy

and then we're going to take it forward

so we use the fingertips or the hands to

kind of crawl down the legs again to

also make sure that you're not locking

out through the knees especially if you

have a ten

to do just that and the joints feet are

staying flex I'm slowly sliding down I

can still be looking up at my show and I

just kidding let's take a break to bow

the head forward so I'm getting a great

hamstring stretch here's nice stretch in

the back body another variation to try

would be to come on to the soles of the

feet keep the knees bent and take your

forward fold here so it just depends on

the height of your couch in your

situation and of course the tightness of

the hamstrings so that looks like this

cool wherever you are you can stop

looking at the video for a second just

take a couple deep breaths in and out

and then we'll slowly roll up and back

onto our couch awesome side body stretch

we just take it easy over to the side

reach and through Center reach opposite

side and then back to Center okay now to

the hips and the hip flexors eventually

in the quad so we're going to bring the

soles of the feet to the mat whoa robot

not to the mat to your rug to your earth

to the metaphorical mat and we're going

to cross the right ankle over the top of

the left thigh already feeling it in my

hip here so nice this couch is nice and

low so I'm already getting a nice deep

stretch I might just stay here and

rotate the ankle one way and then the

other this is a great one to remember or

you'll go tool belt so you can do it in

a couch and a couch setting or in a

chair so good and then of course you

want to take a little deeper you can

lean forward and then gently release and

switch other side left ankle crosses

over the right so nice here it's like

the perfect level couch for my hips

today rotating that ankle if it feels

good giving yourself a little massage

maybe making the person next to you

massage your foot yeah right

and then if you want to take it a little

bit deeper you just lean the heart

forward a little bit take a deep breath

in and then use an exhale to release

awesome last thing are you ready we're

going to take let's start with the left

knee this time were to take the left

knee down and gently walk the right foot

forward so this also can be done in a

chair and depending on the height of

your couch is the benefit so for me this

is a low couch so I'm going to go into

more of the front of the hips hip crease

like a crescent moon if you're on a

higher couch you can really use gravity

to really open up through the hip

flexors and get a nice quad stretch and

just kind of hold onto the back of your

couch like so so it's going to look and

feel a little different for everyone

just be careful be mindful of course the

knee and the ankle stacking and we take

a couple of breaths here lift your heart

if you're feeling fine and again if

yours doesn't look like this because of

your couch or your body you can still

find what feels good there I've done

this on chairs before and it's really

nice to let the weight of the leg just

drop and hold on with your upper body

cool gently release and let's check it

out on the other side this time right

knee down and again if you're higher if

you're lifted up higher you're not

actually even putting any weight in your

leg you're really letting it's kind of

dropped down it feels really good this

couch is a little low for me for that so

I'm going to go ahead and walk my knee

back a little bit just so I can feel a

nice stretch through the front just lift

your heart and then we'll come back to

Center

always be mindful when you're coming

back - you never know right you want to

be really mindful of the knees and

that's it now you're ready for your show

or you're ready to like do something

hopefully you feel better about whatever

it is you're going to do next because

you just connected with your body

another option after this is to just

take a chill pill in a little

cross-legged position or you know my

favorite pose couch corpse I'm going to

trademark that so I'm going to go into

some couch corpse here and wish you

a wonderful rest of your night or day

and I'll see you next time take care

everyone

namaste

you