what's up everyone welcome to yoga with

Adriene I'm Adriene this is the LA

edition and we're doing yoga on a go so

a lot of people request like little

things they can do on the airplane

especially if you're flying

international but even if you're just

you know not great on planes or your

body's stiff and tight from a hard

week's work I got your back here's 60

seconds of inconspicuous slide devilish

yoga just getting it's not devilish or

is it that you can do on the plane right

usually we're in kind of a cramps

cramped space we can't move a lot maybe

you've had too much coffee or too much

sugar or not enough and your body is

just kind of feeling like airplane

anxiety I call it so here's a quick

minute worth of yoga that you can

remember to take on the plane with you

and if you want you can repeat it over

and over again to make it many more

minutes of yoga let's get started

okay so to begin you're going to be

counting in 10-second intervals I think

you can handle that right okay so let's

begin by dropping our chin to our chest

and we'll begin counting to 10 1 2 3 4 5

6 7 8 9 10 awesome

then lift the head take your right ear

over your right shoulder same thing 1 2

3 4 5 6 7 8 9 10 back through Center to

the other side left ear over left

shoulder 1 2 3 4 5 6 7 8 9 10 back to

Center crawl your shoulder blades behind

you so especially with the airplane it's

so great in those chairs what's not so

great but one thing that's great is they

are perfect for a slight back bend

so you crawl your shoulder blades in

together you lift up through the chest

you can kind of just do this and make it

look like a normal stretch you can bring

the head to the back of the chair lift

your chest your heart up and count to 10

1 2 3 4 5 6 7 8 9 10 relax back into

your chair back to Center and then we

breathe in for 10 1 2 3 4 5 6 keep

breathing 7 8 9 10 hold at the top if

you're feeling adventurous and then

exhale for 10 1 2 3 4 5 6 7 8 9 10 so

you can remember you can remember the

sequence for when you're on a plane but

also like I said before if it you're

just wanting to bust out some quiet yoga

to kind of calm

mind and relax the body we have 10 here

chin to chest 10 ear to shoulder 10 ear

to shoulder 10 slight back bend heart

lift opening up the throat and then 20

as we breathe so you breathe in for 10

breathe out for 10 and this is too crazy

or confusing for you then you can just

remember the sequence and not worry

about the timing or the accounting you

can let it inspire something else

something new and always on when you're

doing these next stretches to really get

the most out of your stretch here you

can a little like find a little anchor

in the elbows or a little drawing down

of the shoulders to get the most out of

your stretch so there you have it 60

second secret super sly yoga break out

enjoy