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)