Post Travel Stretch

Transcript

What's up everyone? Welcome to Yoga
with Adriene! I am Adriene, this is sweet Benji. This is a big request. We have a Post Yoga Travel Stretch, so wherever you have landed,
let's land here together. Hop into something comfy
and let's get started! All right, pals, let's begin
low to the ground. Chances are you're a bit tired. Or maybe you're just in transition. So let's come on
down to the ground slowly, and we're going to start
in an extended child's pose. But if that's not your jam, then
you can start in a nice, comfortable seat or even lying flat on your back just fine. Find a shape
where you can find a nice exhale. If you are able to come into extended
child's pose, you may walk the fingertips out and start
to get that juicy stretch in the shoulder. In the side body. Knees are wide. Belly is soft and together we won't be here long. But let's all take a deep breath in and just land here. Land here with a long exhale. This is where we are now. Way to go. Taking this time to tend to your body with the breath. A little mindfulness
goes a long, long way. All right, let's come up. Let's all meet on all fours. And we're going to begin by bringing
the wrists underneath the shoulders. Knees underneath the hips. This is... this should be a feel good practice.
So breathe deep. Try to enjoy. We're going to start with some circles
with the rib cage. So if you've never done this before
it can maybe feel a little weird at first. But just moving with the bottom
of your ribcage forward, around and back. You kind of go through this cat cow motion
once you get the hang of it here, and you can make it as big
or as small as feels right in your body. Reverse it. Take it the other way. Moving with your breath. And then the next time you are lifted,
that means your spine is rounding your low ribs or hugging in, tuck the chin
into your chest like cat pose. Press away from your yoga mat. Feel the skin of your back body,
the back of your neck. Even stretch
as you press away from the earth. Good. And then exhale. Drop the belly. Shine your heart forward and same thing. Stay here for a couple breaths as you feel
the skin of your front body stretch. You feel your the front of your neck,
your throat open chest open. Lovely lovely. Then inhale. Come back to tabletop
position. Take the right hand
and reach it all the way up and out towards the right side of the room
or the ceiling. And then exhale. We're going to thread the needle so the right arm is going
to go under the bridge of the left arms. And we'll come to rest on the right
shoulder. And the right ear. can take the left fingertips forward. You can take the left
hand to the low back. Find a shape here
that feels good that you can breathe. Find that expansive breath feeling the beautiful stretch. Enjoying that long exhale. And then press into your left hand
to bring it back to center. And we'll just switch to the other side. So the left arm comes out. Oh, and then it threads underneath the bridge of the right arm. We find. Length in the right arm. Or maybe we bring the right hand
to the lower back and then breathe. Enjoy the nice long exhalations. Oh, maybe you find a side or a home. Why not? And then we'll slowly unravel. Follow your breath. Come back up. We'll bring the palms to the earth. And then we're actually going
to come into a forward fold from here. So whether you want to come into downward
Facing Dog or you just want to transition to the front of your mat,
stepping your feet hip width apart, relaxing the weight of the head over, and let's
think of this as like a ragdoll pose. So ground through your feet,
find a soft bend in your knees
or a generous bend in your knees. And then just let the arms hang. Shake the head gently “yes” and “no”. And then coming back to that
nice long exhale. But this time you can add either
a sigh or a hum as you exhale. Or you can come to what I call horsey lips. So play around here with the exhale. Don't be shy. And then bring the fingertips
to the earth. And step just your right foot back. Just your right foot back. Lower your right knee. we're going to take a couple breaths
here in this lunge. If your body is craving that, you lift the back
heel for a deeper stretch by all means. Otherwise we're just going to be here
breathing nice and easy. And you'll stay here. Or option to bring the left hand over
towards the right and turn the right toes out
for more of a lizard stretch. So you can just stay in that low lunge. Or we can transition into a little bit of a gentle lifted lizard. And then we'll bring it back to the lunge. Frame the foot with the hands. Send the left hip crease back to stretch
through that left leg. So straighten through the leg. Keep a micro bend
of course in that left knee. Amazing. Then roll through with the back knee. And we're just going to step that back
foot up into our forward fold. This time, clasp opposite elbow with opposite hand as you breathe here. And again the invitation. To focus on the exhale. This is communicating to the brain to the nervous system that we landed. We're home. We're safe. Well maybe you're not home. Maybe you're just in your destination. But we just get this sense of grounding. Presence and embodiment. Okay. Relax the arms. At the very least,
you're getting a nice stretch. So step the left foot back this time. Lower the left knee. And we'll just get light on the fingertips
here. Best you can. Front knee over front ankle. Breathe stretch. Option to lift the back knee if you like, but it's just an option. Stay where you're at if this feels good. Peeling the right hip crease back
just a bit or we'll swing the right hand gently
over to meet the left, maybe turning the right toes out just a bit, coming into an easy. And I don't mean like it's easy,
I just mean full of ease. Lifted lizard here. And then slowly bring the right hand
back to frame the right foot. Let's straighten through that front leg. Find a runner's stretch here. Flexing the right toes towards your head. Breathe. Then listen carefully. We'll shift forward. Plant the palms. Just come to all fours. Slowly, slowly come to all fours. We'll wag the hips a little left to right, and then when you're ready, will
swing the legs to one side and any side and come through to a seat,
and then all the way onto your back right away. When you get there,
hug both knees into the chest in a way that feels right in your body. And then allow both feet
to come to the mat and lift the right ankle and cross it over
the top of the left thigh. Breathe here. Relax the shoulders,
and when you're ready, we'll thread the needle, taking the fingertips
maybe to the back of the left thigh. Stay active in your left foot. Stay active in your right foot. If it feels good,
we might just pull a gentle, loving bit just to bring that left thigh
a little closer to our face. Again, feet are active. And then gently release and switch taking. Figure forward
to the other side in your own time. Listening to the sound of your breath. Inhale in. Exhale to release. Extend both legs long. So center yourself on the mat
so you can extend both legs long. We're just going to take a moment
to rotate the wrists and ankles. Oh so good post travel. Then bend your left knee,
bring your left foot to the ground, and we're going to kick the right foot up
towards the sky just as much as you can, and continue to rotate that right
ankle one way and then the other. And then hug your right knee
into the chest. You get to choose here
whether this left knee stays bent, or if you'd like to extend the left
leg out long, squeezing the right knee up towards the heart
and then towards the right shoulder. And then if the left leg isn't bent or sorry isn't
straight, go ahead and extend that leg so that you can guide the right knee
over into a gentle twist. Maybe opening up through the right arm, taking a deep breath in. And a long breath out. Truly way to take care of your body. Slowly bring it all back to center. Whenever you're ready. And we'll do the second side
so the right knees bent, right foot on the earth, and we kick the left
foot up towards the sky. Take a couple moments here
with the left foot up towards the sky to rotate the ankle again one way
and then the other. Then hug the left knee into the chest. Maybe you extend the right leg out long. Breathe. Stretch. So we're coming
up on the final beats of this practice. If you haven't yet, just kind of
let yourself relax into the sensation. Maybe, maybe give it a shot. Now, whatever that means to you. Maybe it's closing the eyes
for a little bit. Maybe it's breathing a little deeper. Go ahead and extend that right leg
if you haven't already. And then we'll shift the hips to the left. Guide the left knee to the right. You'll find your twist here. Maybe opening up through your left arm. Take one final breath here. And exhale to guide it. Melt it back to center with your breath. Extend the legs out long. Let's take a full body stretch here. So legs out long. Inhale. Reach the arms up and overhead. Big big, big breath, big stretch. Whoo! And then as you exhale, bend
the elbows to Cactus arms. Let them rest gently on the earth. If that does not feel comfortable for you
to tight in the pecs and the chest, I totally understand. You can bring the arms down
gently at your side. So lots of choices. The most important thing
is that where we've shown up to tend to our body with our breath, it's amazing. All right, let's wrap this puppy up
with just a moment of stillness. So close your eyes, inhale in deeply,
and then as you exhale, just breathe out completely
and let everything go. See if you can just
take a quiet moment here before we finish up. And slowly begin to wiggle the toes. Slowly,
gently begin to wiggle the fingertips. Maybe you're just here for a good stretch,
I love it. Maybe you'd like to take a moment here
now, just to tap into some gratitude. But together, we'll finish
by bringing the palms together. Or the thumbs right up to our forehead. Here,
we'll take a final breath in together and out together. Nice work.