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