Yoga learning 6-Minute Post-Workout Yoga - Yoga With Adriene > Yoga

 

- Alright let's start standing,
feet hip width apart.
Take a second to
stand up nice and tall,
squeeze your
shoulders up to your ears,
take a deep breath in,
smile, and then exhale.
Shoulders down, relax, starting
to cool off, stretch out.
Inhale, squeeze and lift.
Shoulders to
the ears and exhale.
And one more time,
squeeze and lift.
This time really press
your feet into the earth,
squeeze, squeeze,
squeeze, breathe in.
And exhale, let it go.
Awesome.
Interlace the fingertips
behind your tailbone,
knuckles draw down and away.
Inhale, just open up
through the chest and,
there's an option here
to really square the wrists,
or bring the palms together.
Just finding
this nice activation
in the upper back body
as we start to
stretch the shoulders.
Lift the chest and
then exhale, break free.
Awesome.
Shift your
weight over to one foot,
doesn't matter which one.
I'm just gonna
bend the opposite knee
and grab the opposite ankle.
Now squeeze the
inner thighs together here.
If you want you can
bring one hand to the heart
or fingertips to the shoulder.
And we're stretching
the quad, pressing away
from that standing leg.
Option here to point the
toe, or to flex the foot.
Breathe in
and then breathe out.
Awesome, release.
Switch to the other side,
take your time.
Squeeze the
inner thighs together.
Nice stretch in the quad
and the hip flexors as you
lift your heart,
stand up nice and tall.
Breathe in,
point or flex the foot.
And breathe out to release.
Awesome work.
Alright big inhale as
you reach for the sky.
And exhale Forward Fold,
bend the knees.
Deepen your breath here.
And just continue
to bend the knees
maybe pedaling
out a little bit here.
Stretching through
the hamstrings, the hips.
Shake the head loose.
If you're nice and
sweaty when you start this
maybe take some
strong exhalations out
through the mouth.
Let go of some of that heat,
start to cool it down mindfully.
Alright fingertips
come to the mat.
Big inhale.
And exhale, step the
left toes back nice low lunge.
Go ahead and lower
that left knee down.
Front knee over front ankle.
Hair toss for me.
Loop the shoulders
and we breathe here.
Open the chest.
So the chest
tends to round here,
the upper back tends to
round, so open the chest,
activate the upper
back body again here.
And then if you want
you can walk the right toes
right foot out,
just a little bit.
Get a little deeper in the hip.
Take a deep breath
in and then exhale.
Send the right hip crease
back, flex your right toes
towards your face,
big stretch here.
Keep a soft or
generous bend in that left,
excuse me, right knee.
Breathing deep here,
left toes stay curled under
to stretch that foot out.
Inhale in and then exhale.
Roll through the right foot,
come back to your lunge.
This time lift
the back knee, inhale.
Then exhale, just step the
back foot up to meet the front
and we'll switch.
Right toes step out, breathe in.
And breathe out.
Lower the right knee down.
Stretching through the
front of that right hip,
right quad.
Making sure to stack
front ankle and front knee.
Breathing deep here
you can widen your stance
if you wanna bring
it more into the hip.
And then everyone just
remember to lift the chest,
lift the heart here.
And one more big
breath in, maybe smile.
And then exhale, send
the left hip crease back,
left toes towards your face.
Runners lunge or
runners stretch or half splits.
You can tell your friends
you did half splits today.
Take a deep breath in,
right toes are curled under.
Feeling nice
stretch in both feet.
And then use an exhale to
slowly roll through, come back,
nice low lunge.
When you're ready lift
the back knee, let it hover
and then inhale, open the chest.
Great exhale, step the back
foot up to meet the front.
And Forward Fold.
Awesome work.
This time clasp the elbows,
rock gently side to side
feeling nice
stretch in the back body.
Bend the knees.
Wonderful, then
fingertips come to the ground
and we're just gonna
open, open, open the feet,
a little bit wider
than the hips and toes.
Turn now and then send
the hips down, hair toss.
Here we come we're gonna
end in a little froggy pose
here today or a
nice low yogic squat.
So yogi's choice.
If your workout
was you know,
maybe a run or
a dance cardio or something
that was really focusing
on lower body, you might rock
a little back and forth here,
stretching out through the
feet, the ankles, the calves.
Another option would
be to get down low here,
bring the palms together,
and find a little resistance
as you press the
arms into the legs
and squeeze the
legs into the arms.
And wherever you
are we're here for
three breath cycles more.
Breathe in deeply
and exhale out
through the mouth.
Two more, inhale.
Exhale really let it go.
And one more time you got this,
big inhale, lift your heart.
And exhale to release.
Awesome work.