WEBVTT 00:00:00.000 --> 00:00:00.960 - Hello everyone. 00:00:00.960 --> 00:00:02.640 Welcome to Yoga With Adriene. 00:00:02.640 --> 00:00:03.720 Thank you for being here. 00:00:03.720 --> 00:00:07.940 Today we have yoga for tired feet. 00:00:07.940 --> 00:00:09.960 Mhmmm, mhmmm. 00:00:09.960 --> 00:00:11.554 Let's get started. 00:00:11.554 --> 00:00:15.475 (upbeat music) 00:00:23.990 --> 00:00:26.840 Alright, come on down to the ground to begin. 00:00:26.840 --> 00:00:29.960 Take your time gettin' down there. 00:00:31.400 --> 00:00:33.520 Come to lie on your back and when you get there, 00:00:33.520 --> 00:00:37.120 go ahead and hug the knees into the chest right away. 00:00:37.120 --> 00:00:39.120 Tuck the chin so that you can 00:00:39.120 --> 00:00:42.680 feel length through the back of your neck. 00:00:42.680 --> 00:00:45.480 And this is a video for tired feet, 00:00:45.480 --> 00:00:47.520 but, of course, it's all connected. 00:00:47.520 --> 00:00:52.160 So take a second here to massage the low back. 00:00:52.160 --> 00:00:54.160 Relax your shoulders. 00:00:54.160 --> 00:00:58.676 Start to bring your awareness to your breath. 00:01:00.160 --> 00:01:02.920 And find what feels good here. 00:01:02.920 --> 00:01:05.757 Maybe take some circles. 00:01:07.160 --> 00:01:12.320 Maybe take some deep inhalations and some long exhales. 00:01:13.640 --> 00:01:16.430 Really using this time 00:01:16.430 --> 00:01:20.480 to not just care for thy feet, 00:01:20.480 --> 00:01:25.099 but, you know, connect inward to yourself. 00:01:28.480 --> 00:01:30.620 Lovely, we're gonna hold the right knee in, 00:01:30.620 --> 00:01:34.040 you're gonna extend the left leg out long. 00:01:34.040 --> 00:01:36.270 And you're just gonna take a second to release that 00:01:36.270 --> 00:01:41.320 left heel to the ground and squeeze the right knee in. 00:01:41.320 --> 00:01:42.560 Then start to activate through 00:01:42.560 --> 00:01:44.920 your left foot and your left leg. 00:01:44.920 --> 00:01:48.868 Flex the left foot and spread your left toes. 00:01:50.120 --> 00:01:51.240 Good, then switch. 00:01:51.240 --> 00:01:55.080 Left knee comes in, extend the right leg out. 00:01:55.080 --> 00:01:58.640 Squeeze the left knee up and in and then when you're ready, 00:01:58.640 --> 00:02:02.800 start to activate through that right foot, 00:02:02.800 --> 00:02:05.960 right leg, right quad. 00:02:05.960 --> 00:02:08.956 Spread your toes. 00:02:11.720 --> 00:02:13.120 Nice, then switch again. 00:02:13.120 --> 00:02:16.720 Right knee comes in, left leg extends out. 00:02:16.720 --> 00:02:20.080 You're gonna squeeze, squeeze, squeeze the right knee in. 00:02:20.080 --> 00:02:21.240 And then you're gonna slowly 00:02:21.240 --> 00:02:24.040 bring your right foot all the way up towards the sky. 00:02:24.040 --> 00:02:27.160 And we're just gonna point and flex. 00:02:27.160 --> 00:02:28.800 Point and flex. 00:02:28.800 --> 00:02:30.520 Modification here would be to 00:02:30.520 --> 00:02:32.880 bring the right foot to the ground too. 00:02:32.880 --> 00:02:36.440 That just feels a little more comfortable in your body. 00:02:36.440 --> 00:02:38.398 So either way. 00:02:40.080 --> 00:02:42.080 And then we're gonna rotate the 00:02:42.080 --> 00:02:46.760 left ankle in a circular direction. 00:02:46.760 --> 00:02:49.200 One way. 00:02:49.200 --> 00:02:52.142 And really slow it down. 00:02:54.539 --> 00:02:56.560 Oh, ooh-ooh-ooh. 00:02:56.560 --> 00:02:59.062 And then reverse it. 00:03:04.040 --> 00:03:05.760 My left foot is always 00:03:05.760 --> 00:03:07.440 interesting when I rotate the ankle. 00:03:07.440 --> 00:03:10.920 Right foot, I feel like I can do no problem. 00:03:10.920 --> 00:03:14.080 It's just really interesting. Okay, then we'll release the 00:03:14.080 --> 00:03:15.800 left foot down and we're gonna switch. 00:03:15.800 --> 00:03:20.333 So hug that left knee in, extend the right leg out. 00:03:21.920 --> 00:03:24.720 Right foot up towards the sky. Point and flex. 00:03:24.720 --> 00:03:27.680 Again, another option would be to just bring that left foot 00:03:27.680 --> 00:03:32.539 to the ground if that's more comfortable in your bod. 00:03:36.040 --> 00:03:39.920 And then rotating, finding that circular motion. 00:03:39.920 --> 00:03:41.000 Slow it down. 00:03:41.000 --> 00:03:44.783 See if you can really articulate 00:03:44.783 --> 00:03:48.604 the circular 00:03:48.604 --> 00:03:51.600 aspect of this. 00:03:51.600 --> 00:03:57.095 I have a little soundtrack going on in this (chuckles) ankle. 00:04:04.800 --> 00:04:06.720 And then release that. 00:04:06.720 --> 00:04:10.544 You're gonna send both legs out long this time. 00:04:12.200 --> 00:04:15.880 Point the toes, flex the feet. 00:04:15.880 --> 00:04:17.800 Point the toes and flex the feet. 00:04:17.800 --> 00:04:20.880 Now as you do this, I'd like for you to consider 00:04:20.880 --> 00:04:25.040 the muscles going all the way up to the hips here. 00:04:25.040 --> 00:04:28.240 So as you point, see if you can accentuate the 00:04:28.240 --> 00:04:32.320 connection through the muscles of the legs. 00:04:32.320 --> 00:04:33.720 And then as you flex, same thing, 00:04:33.720 --> 00:04:36.880 see if you can just kind of check in. 00:04:36.880 --> 00:04:40.400 Turn on muscles of the legs. 00:04:40.400 --> 00:04:43.320 Good, one more time, point. 00:04:43.320 --> 00:04:44.960 You may even explore a little 00:04:44.960 --> 00:04:48.989 bit of movement in the pelvis here. 00:04:50.560 --> 00:04:52.602 And then flex. 00:04:54.640 --> 00:04:55.640 Lovely. 00:04:55.640 --> 00:05:00.480 From here, we're gonna come up to our elbows, bend the knees. 00:05:00.480 --> 00:05:03.040 You're gonna windshield wiper the knees to one side, 00:05:03.040 --> 00:05:06.608 any side, and then the other. 00:05:09.600 --> 00:05:13.760 And then one more time to each side. 00:05:13.760 --> 00:05:16.400 And after that, we're gonna press up to a seat. 00:05:16.400 --> 00:05:19.120 And we're gonna come to Cobbler's Pose. 00:05:19.120 --> 00:05:21.680 So you're gonna bring the soles of the feet together. 00:05:21.680 --> 00:05:23.840 If you have a little something to sit up on, 00:05:23.840 --> 00:05:26.760 it might be helpful here. 00:05:26.760 --> 00:05:28.400 Just to lift the hips a little 00:05:28.400 --> 00:05:32.080 bit and then let the sits bones spill off. 00:05:32.080 --> 00:05:36.520 There's no need to feel like you have to draw your heels up 00:05:36.520 --> 00:05:38.480 all the way to the base of the pelvis 00:05:38.480 --> 00:05:40.600 or the base of the spine here, the pelvis. 00:05:40.600 --> 00:05:45.200 You can give yourself a nice wide foundation. 00:05:45.200 --> 00:05:47.680 Then we're gonna take the thumbs 00:05:47.680 --> 00:05:51.080 and we're gonna bring them to the arches of the feet. 00:05:51.080 --> 00:05:54.040 Now you can do kind of a lazy Cobbler's Pose today, 00:05:54.040 --> 00:05:58.360 just focusing on some foot love or you can find an active 00:05:58.360 --> 00:06:01.600 posture where you're externally rotating through 00:06:01.600 --> 00:06:06.399 the femur and you're lifting up from the pelvic floor. 00:06:07.880 --> 00:06:11.061 So focusing more on the hip opener. 00:06:12.600 --> 00:06:14.760 And then we're just gonna take the thumbs and we're gonna 00:06:14.760 --> 00:06:17.960 press sweetly into the arches of the feet. 00:06:17.960 --> 00:06:20.863 Just the arches to start, just the arches. 00:06:22.280 --> 00:06:24.144 Breathe. 00:06:26.400 --> 00:06:30.906 And then move to the heels and maybe the Achilles. 00:06:39.440 --> 00:06:42.640 And then just a couple squeezes of the toes. 00:06:42.640 --> 00:06:45.234 Never thought I'd say that 00:06:47.096 --> 00:06:49.720 to millions of people. (chuckles) 00:06:49.720 --> 00:06:51.360 Just a couple squeezes of the toes. 00:06:51.360 --> 00:06:55.240 Alright, let's let that go and come forward onto all fours. 00:06:55.240 --> 00:06:59.400 Tabletop Position, feel free to pad those knees if you need to. 00:06:59.400 --> 00:07:02.560 Palms spread wide, knees underneath the hips, 00:07:02.560 --> 00:07:03.760 toes curled under. 00:07:03.760 --> 00:07:05.880 Inhale, just look forward. 00:07:05.880 --> 00:07:10.120 Exhale, send the hips back to the heels. 00:07:10.120 --> 00:07:13.040 Breathe, especially if the feet are sore. 00:07:13.040 --> 00:07:14.360 If this is much too much, 00:07:14.360 --> 00:07:18.800 you can just curl the toes under and that would be enough. 00:07:18.800 --> 00:07:20.080 If the heel, excuse me, 00:07:20.080 --> 00:07:22.880 if the hips are back towards the heels, 00:07:22.880 --> 00:07:25.080 see if you can press into your pinky toe. 00:07:25.080 --> 00:07:26.720 It may not even come close to 00:07:26.720 --> 00:07:29.320 touching the ground but just see. 00:07:30.400 --> 00:07:32.480 Nice, and then come back up, release it. 00:07:32.480 --> 00:07:34.880 Hallelujah, press into the tops of the feet. 00:07:34.880 --> 00:07:38.040 Gather your abs up in towards your spine. 00:07:38.040 --> 00:07:39.720 Cool, extend the left leg now. 00:07:39.720 --> 00:07:42.280 Curl the toes under and you can just saw a little back and 00:07:42.280 --> 00:07:45.120 forth stretching through the fascia of the foot, 00:07:45.120 --> 00:07:47.240 the Achilles, the calf. 00:07:47.240 --> 00:07:49.320 Keeping the crown of the head lengthening forward, 00:07:49.320 --> 00:07:52.225 remembering it's all connected. 00:07:53.680 --> 00:07:54.920 Great, then you're gonna slide 00:07:54.920 --> 00:07:58.080 your left toes towards the back right corner of your mat 00:07:58.080 --> 00:08:01.160 and then turn to look towards your right heel. 00:08:01.160 --> 00:08:05.360 So stretching all the way from the toes to the heels, 00:08:05.360 --> 00:08:09.840 all the way up to the left side waist. 00:08:09.840 --> 00:08:11.560 Lovely, and then come back to center. 00:08:11.560 --> 00:08:13.400 You're gonna step your left foot 00:08:13.400 --> 00:08:15.760 all the way up and come into a runner's lunge, 00:08:15.760 --> 00:08:18.040 stretching the right heel back, 00:08:18.040 --> 00:08:21.760 the right Achilles, right calf, 00:08:21.760 --> 00:08:25.760 quad, todo, everything. 00:08:25.760 --> 00:08:29.720 Cool, then release that, come back to all fours. 00:08:29.720 --> 00:08:33.840 Reset and curl the right toes, send it back. 00:08:33.840 --> 00:08:37.560 You can take a gentle sawing motion here to here, 00:08:37.560 --> 00:08:40.280 front to back, excuse me (chuckles). 00:08:40.280 --> 00:08:44.560 Gather your abs up and in to support the low back. 00:08:44.560 --> 00:08:47.800 Lengthen the crown of the head. 00:08:47.800 --> 00:08:50.680 Good, keep breathing here as you slide the right toes 00:08:50.680 --> 00:08:52.640 towards the back left corner of the mat. 00:08:52.640 --> 00:08:55.160 Turn to look towards your right heel and breathe. 00:08:55.160 --> 00:08:57.080 It helps if you really press away 00:08:57.080 --> 00:09:00.160 from your yoga mat with your palms 00:09:00.160 --> 00:09:04.200 instead of collapsing into the wrists. 00:09:04.200 --> 00:09:05.885 Breathe. 00:09:06.840 --> 00:09:07.960 And then release, 00:09:07.960 --> 00:09:11.000 bring that right foot all the way up through to the lunge, 00:09:11.000 --> 00:09:13.480 curl the left toes under, send the left heel back. 00:09:13.480 --> 00:09:16.461 We're just here for a breath or two. 00:09:24.960 --> 00:09:27.560 Nice, then slowly lower. 00:09:27.560 --> 00:09:29.020 We're gonna release, okay, 00:09:29.020 --> 00:09:32.640 now we're gonna set ourselves up for legs up the wall. 00:09:32.640 --> 00:09:35.800 If you don't have a wall, you can still do this. 00:09:35.800 --> 00:09:38.720 We actually call that waterfall where you, 00:09:38.720 --> 00:09:39.680 I'll just show you, 00:09:39.680 --> 00:09:42.520 you bring your hips to the center of your mat, 00:09:42.520 --> 00:09:46.200 you can put them on a blanket or a block and you'll just 00:09:46.200 --> 00:09:50.760 kick your legs up and hang out here. 00:09:50.760 --> 00:09:51.840 If you have a wall or 00:09:51.840 --> 00:09:54.920 a piece of furniture that you can work with, 00:09:54.920 --> 00:09:56.560 let's use it today. 00:09:56.560 --> 00:09:58.720 You're gonna take a towel or 00:09:58.720 --> 00:10:01.800 a blanket if you have one right underneath your sacrum. 00:10:01.800 --> 00:10:06.800 If you don't have one, that's okay, you can still play. 00:10:06.800 --> 00:10:09.890 We're gonna slowly situate 00:10:09.890 --> 00:10:13.800 ourselves so that the legs are 00:10:13.800 --> 00:10:17.840 up the wall and the pelvis has a little support here. 00:10:17.840 --> 00:10:20.520 So you wanna get as close to the wall as you can and 00:10:20.520 --> 00:10:22.000 especially if this is new to you, 00:10:22.000 --> 00:10:23.640 it can be a little humbling to 00:10:23.640 --> 00:10:28.680 get in position but I know you can do it. 00:10:28.680 --> 00:10:31.510 Alright, we're gonna be here a little bit together 00:10:31.510 --> 00:10:34.240 and then if you wanna stay longer, you can. 00:10:34.240 --> 00:10:38.080 You have this in your toolbox now. 00:10:38.080 --> 00:10:40.980 So get situated 00:10:40.980 --> 00:10:45.395 and I'll give you some guidance here. 00:10:46.680 --> 00:10:49.240 You might, again, consider the pelvis, 00:10:49.240 --> 00:10:52.200 feel support in the sacrum, the low back. 00:10:52.200 --> 00:10:55.640 Let those legs go up the wall. 00:10:55.640 --> 00:10:59.440 Let the arms rest either on the tops of the thighs, 00:10:59.440 --> 00:11:02.480 on the belly or just resting gently at your sides. 00:11:02.480 --> 00:11:06.623 You can do even cactus, goal post arms here feels good. 00:11:08.400 --> 00:11:13.360 Take a second to spread the toes as wide as you can. 00:11:13.360 --> 00:11:16.240 See if you can see space between each toe. 00:11:16.240 --> 00:11:17.680 Just give it a try. 00:11:17.680 --> 00:11:18.920 When you practice this daily, 00:11:18.920 --> 00:11:20.760 you'll notice this change is pretty quick. 00:11:20.760 --> 00:11:23.440 It's pretty awesome. 00:11:23.440 --> 00:11:24.640 And then let it go. 00:11:24.640 --> 00:11:26.160 Great, then you're gonna come 00:11:26.160 --> 00:11:28.900 to Cobbler's Pose again but against the wall. 00:11:28.900 --> 00:11:31.560 So bring the soles of the feet down and I just wanna make 00:11:31.560 --> 00:11:36.800 sure you know this is available for you anytime 00:11:36.800 --> 00:11:39.600 you need to take a break and I like to take my hands to the 00:11:39.600 --> 00:11:43.536 inner thighs and just kind of guide them out. 00:11:45.920 --> 00:11:47.480 Alright, so those are three 00:11:47.480 --> 00:11:49.120 things you can weave into this pattern. 00:11:49.120 --> 00:11:51.360 Legs at the wall, 00:11:51.360 --> 00:11:55.560 spreading the toes, yogi toes, 00:11:55.560 --> 00:11:57.480 and then bending the knees for a little break 00:11:57.480 --> 00:12:02.499 and coming into a Baddha Konasana variation. 00:12:03.920 --> 00:12:07.390 Now find a place to be 00:12:07.390 --> 00:12:10.081 and reconnect with your breath. 00:12:13.884 --> 00:12:17.483 You can close your eyes. 00:12:21.160 --> 00:12:25.087 And just breathe nice and slow. 00:12:26.840 --> 00:12:29.061 Nice, even, 00:12:30.683 --> 00:12:32.610 chill breath. 00:12:48.630 --> 00:12:51.280 Alright, so that's it. 00:12:51.280 --> 00:12:54.000 You can stay here. 00:12:54.000 --> 00:12:56.280 You can take the Cobbler's Pose, 00:12:56.280 --> 00:13:00.464 spread the toes and stay in your 00:13:00.464 --> 00:13:02.680 legs up the wall. 00:13:02.680 --> 00:13:05.800 I have an older video that's all legs up the wall. 00:13:05.800 --> 00:13:07.440 So it's vintage Yoga With Adriene, 00:13:07.440 --> 00:13:08.360 you can check it out. 00:13:08.360 --> 00:13:12.000 I'll make sure to put it in the description of this video, too. 00:13:12.640 --> 00:13:14.520 Feel free to stay here as long as you want. 00:13:14.520 --> 00:13:16.000 To get out of the posture though, 00:13:16.000 --> 00:13:19.280 you're just gonna bend the knees and turn to one side, 00:13:19.280 --> 00:13:23.680 any side, really slowly, and then I like to end with a 00:13:23.680 --> 00:13:27.280 little Child's Pose or Downward Facing Dog. 00:13:27.280 --> 00:13:31.040 You can choose whatever ending you like. 00:13:31.040 --> 00:13:34.000 As always, I appreciate and honor you. 00:13:34.000 --> 00:13:37.280 Thank you for sharing your time and energy with me. 00:13:37.280 --> 00:13:39.280 Hope to see you again soon. 00:13:39.280 --> 00:13:41.552 Namaste. 00:13:41.552 --> 00:13:46.014 (upbeat music)