WEBVTT 00:00:00.390 --> 00:00:01.200 - What's up, everyone? 00:00:01.200 --> 00:00:05.280 Welcome to Yoga With Adriene, L.A. Edition. 00:00:05.280 --> 00:00:06.640 Here I am in Santa Monica, 00:00:06.640 --> 00:00:09.520 and I'm wanting to kind of do a little bit of yoga, 00:00:09.520 --> 00:00:11.440 but I'm also wanting to do a little relaxation, 00:00:11.440 --> 00:00:13.630 so I just decided why not combine the two 00:00:13.630 --> 00:00:16.240 and do some yoga for couch potatoes? 00:00:16.240 --> 00:00:21.200 So for all you couch potatoes and couch potatas out there, 00:00:21.200 --> 00:00:23.760 this one's for you, some simple stretches to do on your couch. 00:00:23.760 --> 00:00:25.186 Let's get started. 00:00:25.186 --> 00:00:28.654 (upbeat music) 00:00:36.320 --> 00:00:39.200 Okay, so to begin, you can get comfy on your couch. 00:00:39.200 --> 00:00:41.840 Nice, right? We're gonna start nice and reclined. 00:00:41.840 --> 00:00:44.640 We'll slowly gain awareness through the spinal column, 00:00:44.640 --> 00:00:46.960 but just take a nice chill spot here. 00:00:46.960 --> 00:00:47.920 Depending on your couch, 00:00:47.920 --> 00:00:51.280 you might be here or wherever feels good, right? 00:00:51.280 --> 00:00:53.360 Or maybe you do want to sit up tall right away. 00:00:53.360 --> 00:00:57.120 So just take a deep breath in, close your eyes, 00:00:57.120 --> 00:00:59.680 and let a long exhale out. 00:00:59.680 --> 00:01:00.800 Nothing fancy here, 00:01:00.800 --> 00:01:03.135 just a couple of nice, deep breaths. 00:01:06.924 --> 00:01:09.773 And let's do one more deep breath in. 00:01:11.431 --> 00:01:13.440 And deep breath out. 00:01:13.440 --> 00:01:14.800 Okay, you're done. No, I'm just kidding. 00:01:14.800 --> 00:01:16.640 But sometimes that's all it takes, right? 00:01:16.640 --> 00:01:18.560 Just a couple deep breaths in and out. 00:01:18.560 --> 00:01:20.560 Okay, so now we are gonna sit up nice and tall. 00:01:20.560 --> 00:01:21.520 You're gonna go ahead and 00:01:21.520 --> 00:01:24.080 come to the edge of your couch here. 00:01:24.080 --> 00:01:26.000 And, of course, every couch is different, 00:01:26.000 --> 00:01:27.600 and so is every body. 00:01:27.600 --> 00:01:29.040 So make it your own. 00:01:29.040 --> 00:01:30.560 Have fun here. If there's a coffee table there, 00:01:30.560 --> 00:01:31.360 and you can't do this, 00:01:31.360 --> 00:01:33.680 or maybe you need to slide to the edge, 00:01:34.720 --> 00:01:37.440 live on the edge, maybe give it a try. 00:01:37.440 --> 00:01:39.920 Okay, we're gonna extend the legs out long. 00:01:39.920 --> 00:01:41.840 Really flexing through the feet here if possible. 00:01:41.840 --> 00:01:44.160 Again, you can be watching your show as you're doing this, 00:01:44.160 --> 00:01:45.760 or you could be talking to someone, 00:01:45.760 --> 00:01:47.920 and this is just kind of connecting to the lower body, 00:01:47.920 --> 00:01:49.840 finding that sit bone to heel connection. 00:01:49.840 --> 00:01:51.680 Careful not to lock the knees even here. 00:01:51.680 --> 00:01:55.120 Why? No, we keep our mindfulness that we learned 00:01:55.120 --> 00:01:58.880 through our yoga practice even here on the couch. 00:01:58.880 --> 00:02:00.720 Sit up nice and tall. 00:02:00.720 --> 00:02:02.000 Loop the shoulders forward, 00:02:02.000 --> 00:02:03.440 up and back just a couple times here. 00:02:03.440 --> 00:02:05.544 So the feet are flexed. 00:02:07.167 --> 00:02:10.507 And then looping the shoulders, sitting up nice and tall. 00:02:12.560 --> 00:02:13.920 Find a gentle lift in the heart, 00:02:13.920 --> 00:02:16.480 just that kind of lift in the 00:02:16.480 --> 00:02:18.480 sternum that we often talk about. 00:02:18.480 --> 00:02:20.480 And then we'll just take a 00:02:20.480 --> 00:02:21.920 second here to check in with the neck. 00:02:21.920 --> 00:02:25.097 Whoo! I wonder if the mic picked up that pop. 00:02:26.720 --> 00:02:28.880 Maybe a couple circles. 00:02:28.880 --> 00:02:32.624 Again, nothing fancy, not rigid here, just nice and easy. 00:02:34.160 --> 00:02:35.600 And then we're gonna take it forward. 00:02:35.600 --> 00:02:37.280 So we're gonna use the fingertips or the hands to 00:02:37.280 --> 00:02:39.440 kind of crawl down the legs again to also make sure that 00:02:39.440 --> 00:02:41.040 you're not locking out through the knees, 00:02:41.040 --> 00:02:42.000 especially if you have a 00:02:42.000 --> 00:02:44.560 tendency to do just that in the joints. 00:02:44.560 --> 00:02:48.080 Feet are staying flexed, I'm slowly sliding down. 00:02:48.080 --> 00:02:50.360 I can still be looking up at my show. 00:02:50.360 --> 00:02:52.400 (laughs) And no just kidding. 00:02:52.400 --> 00:02:55.159 Let's take a break to bow the head forward. 00:02:56.560 --> 00:02:58.800 So I'm getting a great hamstring stretch here, 00:02:58.800 --> 00:03:01.520 this is a nice stretch in the back body. 00:03:01.520 --> 00:03:04.320 Another variation to try 00:03:04.320 --> 00:03:08.080 would be to come on to the soles of the feet, 00:03:08.080 --> 00:03:10.720 keep the knees bent and take your Forward Fold here, 00:03:10.720 --> 00:03:11.920 so it just depends on the 00:03:11.920 --> 00:03:14.560 height of your couch and your situation, 00:03:14.560 --> 00:03:16.240 and, of course, the tightness of the hamstrings. 00:03:16.240 --> 00:03:18.204 So that looks like this. 00:03:20.320 --> 00:03:22.640 Cool, wherever you are, you can stop looking at the video for 00:03:22.640 --> 00:03:26.210 a second and just take a couple deep breaths in and out. 00:03:33.280 --> 00:03:36.720 And then we'll slowly roll up and back onto our couch. 00:03:36.720 --> 00:03:38.280 Awesome. Side body stretch. 00:03:38.280 --> 00:03:41.367 We just take it easy over to the side. Reach. 00:03:43.360 --> 00:03:47.331 And through center, reach opposite side. 00:03:49.760 --> 00:03:51.820 And then back to center. Okay, now to the hips and 00:03:51.820 --> 00:03:53.840 the hip flexors eventually and the quads. 00:03:53.840 --> 00:03:57.360 So we're gonna bring the soles of the feet to the mat. 00:03:57.360 --> 00:03:58.390 Whoa. 00:03:59.360 --> 00:04:01.360 Robot! Not to the mat, to your rug, 00:04:01.360 --> 00:04:04.320 to your earth, to the metaphorical mat. 00:04:04.320 --> 00:04:05.510 And we're gonna to cross 00:04:05.510 --> 00:04:07.600 the right ankle over the top of the left thigh. 00:04:07.600 --> 00:04:10.320 Already feeling it in my hip here, so nice. 00:04:10.320 --> 00:04:11.440 This couch is nice and low, 00:04:11.440 --> 00:04:13.280 so I'm already getting a nice, deep stretch. 00:04:13.280 --> 00:04:14.400 I might just stay here and 00:04:14.400 --> 00:04:16.320 rotate the ankle one way and then the other. 00:04:16.320 --> 00:04:19.120 This is a great one to remember your yoga tool belt, 00:04:19.120 --> 00:04:22.560 because you can do it in a couch setting or in a chair. 00:04:23.520 --> 00:04:25.200 So good. 00:04:25.200 --> 00:04:26.800 And then of course you want to take it a little deeper, 00:04:26.800 --> 00:04:28.441 you can lean forward. 00:04:30.480 --> 00:04:33.360 And then gently release and switch to the other side. 00:04:33.360 --> 00:04:35.440 Left ankle crosses over the right. 00:04:35.440 --> 00:04:37.040 (sighs) So nice here. 00:04:37.040 --> 00:04:41.840 This is like the perfect level couch for my hips today. 00:04:43.040 --> 00:04:44.800 Rotating that ankle if it feels good, 00:04:44.800 --> 00:04:46.160 give yourself a little massage, 00:04:46.160 --> 00:04:48.720 maybe making the person next to you massage your foot. 00:04:50.000 --> 00:04:51.680 Yeah, right. (laughs) 00:04:51.680 --> 00:04:54.000 And then if you want to take it a little bit deeper, 00:04:54.000 --> 00:04:56.097 you just lean the heart forward a little bit. 00:04:57.200 --> 00:05:01.040 Take a deep breath in, and then use an exhale to release. 00:05:01.040 --> 00:05:03.406 Awesome. Last thing. Are you ready? 00:05:04.560 --> 00:05:05.840 We're gonna take, 00:05:05.840 --> 00:05:06.880 let's start with the left knee this time, 00:05:06.880 --> 00:05:08.720 we're gonna take the left knee down, 00:05:08.720 --> 00:05:10.800 and gently walk the right foot forward. 00:05:10.800 --> 00:05:12.880 So this also can be done in a chair, 00:05:12.880 --> 00:05:15.760 and depending on the height of your couch is the benefit. 00:05:15.760 --> 00:05:17.120 So for me this is a low couch, 00:05:17.120 --> 00:05:18.640 so I'm gonna go into more of 00:05:18.640 --> 00:05:21.200 the front of the hip crease like a Crescent Moon. 00:05:21.200 --> 00:05:22.320 If you're on a higher couch, 00:05:22.320 --> 00:05:26.130 you can really use gravity to really open up through 00:05:26.130 --> 00:05:28.160 the hip flexors and get a nice quad stretch, 00:05:28.160 --> 00:05:30.880 and just kind of hold on to the back of your couch like so. 00:05:30.880 --> 00:05:31.680 So this is going to look and 00:05:31.680 --> 00:05:33.200 feel a little different for everyone. 00:05:33.200 --> 00:05:35.840 Just be careful, be mindful of, of course, 00:05:35.840 --> 00:05:38.240 the knee and the ankle, stacking. 00:05:39.280 --> 00:05:41.280 And we take a couple of breaths here. 00:05:41.280 --> 00:05:44.400 Lift your heart if you're feeling fine. 00:05:44.400 --> 00:05:46.560 And again, if yours doesn't look like this because of 00:05:46.560 --> 00:05:47.920 your couch or your body, 00:05:47.920 --> 00:05:50.400 you can still find what feels good there. 00:05:50.400 --> 00:05:52.400 I've done this on chairs before, 00:05:52.400 --> 00:05:56.720 and it's really nice to let the weight of the leg just drop 00:05:56.720 --> 00:05:59.920 and hold on with your upper body. 00:05:59.920 --> 00:06:02.640 Cool. Gently release, and let's check it out on the other side. 00:06:02.640 --> 00:06:04.989 This time right knee down. 00:06:07.360 --> 00:06:10.640 And again, if you're lifted up higher, you're not actually 00:06:10.640 --> 00:06:12.000 even putting any weight in your leg. 00:06:12.000 --> 00:06:13.840 You're really letting it just kind of drop down. 00:06:13.840 --> 00:06:14.800 It feels really good. 00:06:14.800 --> 00:06:16.640 This couch is a little low for me for that, 00:06:16.640 --> 00:06:19.280 so I'm gonna go ahead and walk my knee back a little bit 00:06:19.280 --> 00:06:22.960 just so I can feel a nice stretch through the front. 00:06:22.960 --> 00:06:24.412 Lift your heart. 00:06:29.440 --> 00:06:30.960 And then we'll come back to center. 00:06:30.960 --> 00:06:32.480 Always be mindful when you're coming back, too. 00:06:32.480 --> 00:06:33.280 You never know, right? 00:06:33.280 --> 00:06:35.440 You want to be really mindful of the knees. 00:06:35.440 --> 00:06:36.480 And that's it! 00:06:36.480 --> 00:06:39.440 Now you're ready for your show or you're ready to do something. 00:06:39.440 --> 00:06:41.520 Hopefully you feel better about 00:06:41.520 --> 00:06:42.800 whatever it is you're gonna do next, 00:06:42.800 --> 00:06:45.040 because you've just connected with your body. 00:06:45.040 --> 00:06:46.560 Another option after this is to 00:06:46.560 --> 00:06:50.560 just take a chill pill in a little cross-legged position, 00:06:50.560 --> 00:06:53.510 or you know, my favorite pose, 00:06:54.540 --> 00:06:57.280 couch Corpse. (laughs) 00:06:57.280 --> 00:06:59.280 I'm gonna trademark that. 00:06:59.280 --> 00:07:02.840 So I'm gonna go into some couch Corpse here 00:07:02.840 --> 00:07:06.560 and wish you a wonderful rest of your night or day, 00:07:06.560 --> 00:07:07.760 and I'll see you next time. 00:07:07.760 --> 00:07:09.120 Take care, everyone. 00:07:09.120 --> 00:07:10.629 Namaste. 00:07:12.336 --> 00:07:16.880 (upbeat music)