WEBVTT

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what's up everyone welcome to yoga with

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Adriene la edition here I am in Santa

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Monica and I'm wanting to kind of do a

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little bit of yoga but I'm also wanting

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to do a little relaxation so I just

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decided why not combine the two and do

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some yoga for couch potatoes so for all

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you couch potatoes and couch potatoes

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out there this one's for you some simple

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stretches to do on your couch let's get

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started

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okay so to begin you can get comfy on

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your couch nice right we're going to

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start nice and reclined we'll slowly

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gain awareness through the spinal column

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but just take a nice chill spot here

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depending on your couch you might be

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here or wherever feels good right or

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maybe you do want to sit up tall right

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away so just take a deep breath in close

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your eyes and let a long exhale out

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nothing fancy here just a couple of nice

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deep breaths let's do one more deep

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breath in and deep breath out okay

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you're done no I'm just kidding but

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sometimes that's all it takes right it's

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a couple deep breaths in and out okay so

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now we are going to sit up nice and tall

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you're going to go ahead and come to the

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edge of your couch here and of course

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every couch is different and so is every

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body so make it your own have fun here

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if there's a coffee table there and you

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can't do this maybe you need a slide to

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the edge live on the edge maybe give it

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a try okay we're going to extend the

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legs out long really flexing through the

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feet here if possible again you can be

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watching your show as you're doing this

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or you can be talking to someone and

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this is just kind of connecting to the

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lower body finding that sit bone to heel

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connection careful not to lock the knees

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even here why no we keep our mindfulness

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that we learn through our yoga practice

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even here on the couch and sit up nice

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and tall loop the shoulders forward up

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and back just a couple times here so the

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feet are flexed I'm looping the

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shoulders sitting up nice and tall find

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a gentle lift in the heart just that

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that kind of lifting the sternum that we

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often talk about and then we'll just

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take a second here to check in with the

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neck whew I wonder if the mic picked up

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that pop maybe a couple circles again

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nothing fancy not rigid here just nice

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and easy

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and then we're going to take it forward

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so we use the fingertips or the hands to

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kind of crawl down the legs again to

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also make sure that you're not locking

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out through the knees especially if you

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have a ten

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to do just that and the joints feet are

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staying flex I'm slowly sliding down I

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can still be looking up at my show and I

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just kidding let's take a break to bow

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the head forward so I'm getting a great

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hamstring stretch here's nice stretch in

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the back body another variation to try

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would be to come on to the soles of the

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feet keep the knees bent and take your

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forward fold here so it just depends on

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the height of your couch in your

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situation and of course the tightness of

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the hamstrings so that looks like this

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cool wherever you are you can stop

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looking at the video for a second just

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take a couple deep breaths in and out

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and then we'll slowly roll up and back

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onto our couch awesome side body stretch

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we just take it easy over to the side

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reach and through Center reach opposite

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side and then back to Center okay now to

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the hips and the hip flexors eventually

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in the quad so we're going to bring the

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soles of the feet to the mat whoa robot

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not to the mat to your rug to your earth

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to the metaphorical mat and we're going

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to cross the right ankle over the top of

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the left thigh already feeling it in my

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hip here so nice this couch is nice and

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low so I'm already getting a nice deep

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stretch I might just stay here and

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rotate the ankle one way and then the

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other this is a great one to remember or

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

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a couch and a couch setting or in a

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chair so good and then of course you

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want to take a little deeper you can

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lean forward and then gently release and

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switch other side left ankle crosses

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over the right so nice here it's like

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the perfect level couch for my hips

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today rotating that ankle if it feels

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good giving yourself a little massage

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maybe making the person next to you

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massage your foot yeah right

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and then if you want to take it a little

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bit deeper you just lean the heart

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forward a little bit take a deep breath

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in and then use an exhale to release

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awesome last thing are you ready we're

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going to take let's start with the left

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knee this time were to take the left

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knee down and gently walk the right foot

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forward so this also can be done in a

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chair and depending on the height of

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your couch is the benefit so for me this

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

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more of the front of the hips hip crease

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like a crescent moon if you're on a

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higher couch you can really use gravity

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to really open up through the hip

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flexors and get a nice quad stretch and

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just kind of hold onto the back of your

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couch like so so it's going to look and

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feel a little different for everyone

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just be careful be mindful of course the

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knee and the ankle stacking and we take

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a couple of breaths here lift your heart

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if you're feeling fine and again if

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yours doesn't look like this because of

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your couch or your body you can still

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find what feels good there I've done

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this on chairs before and it's really

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nice to let the weight of the leg just

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drop and hold on with your upper body

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cool gently release and let's check it

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out on the other side this time right

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knee down and again if you're higher if

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you're lifted up higher you're not

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actually even putting any weight in your

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leg you're really letting it's kind of

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dropped down it feels really good this

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couch is a little low for me for that so

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I'm going to go ahead and walk my knee

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back a little bit just so I can feel a

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nice stretch through the front just lift

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your heart and then we'll come back to

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Center

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always be mindful when you're coming

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back - you never know right you want to

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be really mindful of the knees and

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

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or you're ready to like do something

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hopefully you feel better about whatever

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it is you're going to do next because

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you just connected with your body

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another option after this is to just

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take a chill pill in a little

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cross-legged position or you know my

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favorite pose couch corpse I'm going to

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trademark that so I'm going to go into

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some couch corpse here and wish you

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a wonderful rest of your night or day

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and I'll see you next time take care

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everyone

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namaste

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you