WEBVTT

00:00:00.231 --> 00:00:02.220
- What's up everyone?
Welcome to Yoga With Adriene.

00:00:02.220 --> 00:00:04.290
I'm Adriene,
this is the L.A. edition,

00:00:04.290 --> 00:00:06.030
and we're doing
yoga on the go.

00:00:06.030 --> 00:00:08.220
So, a lot of
people request like

00:00:08.220 --> 00:00:09.990
little things they
can do on the airplane,

00:00:09.990 --> 00:00:11.610
especially if you're
flying international,

00:00:11.610 --> 00:00:13.530
but even if you're just,
you know, not great on planes,

00:00:13.530 --> 00:00:16.832
or your body's stiff and
tight from a hard week's work.

00:00:16.832 --> 00:00:17.700
I got your back.

00:00:17.700 --> 00:00:20.530
Here's 60 seconds
of inconspicuous,

00:00:20.530 --> 00:00:21.930
sly, devilish yoga,

00:00:21.930 --> 00:00:23.560
just kidding,
it's not devilish.

00:00:23.560 --> 00:00:24.520
Or is it?

00:00:24.520 --> 00:00:25.650
That you can do
on the plane, right?

00:00:25.650 --> 00:00:28.910
We usually we're in kind
of a cramped space,

00:00:28.910 --> 00:00:30.300
we can't move a lot,

00:00:30.300 --> 00:00:31.530
maybe you've
had too much coffee,

00:00:31.530 --> 00:00:33.420
or too much sugar,
or not enough,

00:00:33.420 --> 00:00:37.275
and your body's just
kinda feeling like errrgh.

00:00:37.275 --> 00:00:38.960
Airplane anxiety, I call it.

00:00:38.960 --> 00:00:40.680
So here's a quick minute worth

00:00:40.680 --> 00:00:42.810
of yoga that you can remember
to take on the plane with you.

00:00:42.810 --> 00:00:44.940
And if you want, you can 
repeat it over and over again,

00:00:44.940 --> 00:00:47.160
to make it many
more minutes of yoga.

00:00:47.160 --> 00:00:48.402
Let's get started.

00:00:48.402 --> 00:00:51.747
(upbeat music)

00:01:00.661 --> 00:01:02.550
Okay, to begin, you're going to

00:01:02.550 --> 00:01:05.936
be counting in
ten second intervals.

00:01:05.936 --> 00:01:07.650
I think you can
handle that, right?

00:01:07.650 --> 00:01:08.910
Okay so, let's begin by

00:01:08.910 --> 00:01:10.440
dropping our
chin to our chest,

00:01:10.440 --> 00:01:12.090
and we'll begin
counting to ten.

00:01:14.592 --> 00:01:17.710
One, two, three,

00:01:17.710 --> 00:01:20.160
four, five,

00:01:20.160 --> 00:01:23.030
six, seven, eight,

00:01:23.030 --> 00:01:24.420
nine, ten.

00:01:24.420 --> 00:01:26.780
Awesome.
Then lift the head,

00:01:26.780 --> 00:01:29.113
take your right ear
over your right shoulder,

00:01:29.113 --> 00:01:30.460
same thing.

00:01:30.460 --> 00:01:33.554
One, two, three,

00:01:33.554 --> 00:01:35.775
four, five,

00:01:35.775 --> 00:01:39.019
six, seven, eight,

00:01:39.019 --> 00:01:40.110
nine, ten.

00:01:40.110 --> 00:01:41.700
Back through center
and to the other side.

00:01:41.700 --> 00:01:43.220
Left ear over left shoulder.

00:01:43.220 --> 00:01:46.391
One, two, three,

00:01:46.391 --> 00:01:48.820
four, five,

00:01:48.820 --> 00:01:51.850
six, seven, eight,

00:01:51.850 --> 00:01:53.963
nine, ten.

00:01:53.963 --> 00:01:55.805
Back to center,

00:01:55.805 --> 00:01:57.780
crawl your
shoulder blades behind you,

00:01:57.780 --> 00:01:59.040
so especially
with the airplane,

00:01:59.040 --> 00:02:01.090
it's so great in those chairs.

00:02:01.090 --> 00:02:02.680
Well, it's not so great.
(chuckles)

00:02:02.680 --> 00:02:03.600
But one thing that's great is

00:02:03.600 --> 00:02:05.940
they are perfect
for a slight backbend.

00:02:05.940 --> 00:02:08.750
So you crawl your
shoulder blades in together,

00:02:08.750 --> 00:02:09.990
you lift up through the chest,

00:02:09.990 --> 00:02:11.130
you can kind of just do this

00:02:11.130 --> 00:02:12.970
and make it look
like a normal stretch.

00:02:12.970 --> 00:02:14.880
And you can bring the head
to the back of the chair.

00:02:14.880 --> 00:02:17.280
Lift your chest,
your heart up, and count to ten.

00:02:17.280 --> 00:02:20.760
One, two, three,

00:02:20.760 --> 00:02:22.950
four, five,

00:02:22.950 --> 00:02:26.360
six, seven, eight,

00:02:26.360 --> 00:02:28.653
nine, ten.

00:02:28.653 --> 00:02:31.290
Relax back into your chair,
back to center,

00:02:31.290 --> 00:02:33.630
and then we breath in for ten.

00:02:33.630 --> 00:02:36.630
One, two, three,

00:02:36.630 --> 00:02:38.930
four, five,

00:02:38.930 --> 00:02:40.110
six, keep breathing.

00:02:40.110 --> 00:02:41.960
Seven, eight,

00:02:41.960 --> 00:02:42.810
nine, ten.

00:02:42.810 --> 00:02:44.680
Hold at the top if
you're feeling adventurous,

00:02:44.680 --> 00:02:46.439
and then exhale for ten.

00:02:46.439 --> 00:02:49.130
One, two, three,

00:02:49.130 --> 00:02:51.060
four, five,

00:02:51.060 --> 00:02:53.958
six, seven, eight,

00:02:53.958 --> 00:02:55.547
nine, ten.

00:02:55.547 --> 00:02:57.540
See you can remember this

00:02:57.540 --> 00:02:59.280
sequence for when
you're on a plane,

00:02:59.280 --> 00:03:00.510
but also,
like I said before,

00:03:00.510 --> 00:03:04.950
if you're just wanting to bust
out some quiet yoga to kind of

00:03:04.950 --> 00:03:07.760
calm the mind
and relax the body,

00:03:07.760 --> 00:03:10.469
we have ten here,
chin to chest,

00:03:10.469 --> 00:03:13.996
ten ear to shoulder,
ten ear to shoulder,

00:03:13.996 --> 00:03:15.550
ten slight backbend,
heart lift,

00:03:15.550 --> 00:03:17.280
opening up the throat,

00:03:17.280 --> 00:03:19.450
and then 20 as we breathe,

00:03:19.450 --> 00:03:21.910
so breathe in for ten
and breathe out for ten.

00:03:21.910 --> 00:03:24.790
And if this is too
crazy or confusing for you,

00:03:24.790 --> 00:03:26.350
then you can just remember the

00:03:26.350 --> 00:03:29.485
sequence and not worry about
the timing or the counting.

00:03:29.485 --> 00:03:31.450
You can let it
inspire something else,

00:03:31.450 --> 00:03:33.070
something new.
And always,

00:03:33.070 --> 00:03:34.450
when you're doing
these neck stretches,

00:03:34.450 --> 00:03:36.550
to really get the most
out of your stretch here,

00:03:36.550 --> 00:03:39.610
you can find a little
anchor in the elbows,

00:03:39.610 --> 00:03:41.740
or little drawing down of the

00:03:41.740 --> 00:03:45.140
shoulders to get the
most out of your stretch.

00:03:45.140 --> 00:03:48.150
So there you have it,
60 second, secret,

00:03:48.150 --> 00:03:49.930
super sly,
yoga breakout.

00:03:49.930 --> 00:03:52.307
Enjoy!

00:03:52.307 --> 00:03:55.812
(upbeat music)