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