WEBVTT 00:00:00.000 --> 00:00:03.975 (upbeat music) 00:00:12.666 --> 00:00:15.520 - Hello, my dear friends. Welcome to Yoga With Adriene. 00:00:15.520 --> 00:00:18.250 Today we have a yoga quickie 00:00:18.250 --> 00:00:21.320 for the quads. 00:00:21.320 --> 00:00:22.840 So we're gonna start standing 00:00:22.840 --> 00:00:27.160 and if you wanna do this with a hand on a chair or a wall, 00:00:27.160 --> 00:00:28.560 could be really helpful. 00:00:28.560 --> 00:00:31.360 You're gonna shift your weight to your right foot 00:00:31.360 --> 00:00:33.600 and we're gonna bend that left knee in, 00:00:33.600 --> 00:00:34.600 yep, you guessed it, 00:00:34.600 --> 00:00:36.880 going right in for the quad stretch, 00:00:36.880 --> 00:00:39.600 just checking in. So if you're super sore, 00:00:39.600 --> 00:00:41.080 obviously don't push it here to start. 00:00:41.080 --> 00:00:43.560 Just take a breath in. 00:00:43.560 --> 00:00:48.960 Use the exhale to relax your shoulders and lift your chest. 00:00:48.960 --> 00:00:53.520 And then maybe you can start to draw that left knee in. 00:00:53.520 --> 00:00:57.110 Lengthen the tailbone down. 00:01:00.111 --> 00:01:01.864 Breathe. 00:01:04.080 --> 00:01:06.200 And then try to release with control. 00:01:06.200 --> 00:01:09.640 So try to control the dismount here. 00:01:09.640 --> 00:01:11.160 We're just gonna take it to the other side. 00:01:11.160 --> 00:01:13.660 So again, it can be helpful to have a little something 00:01:13.660 --> 00:01:16.360 to hold onto here. 00:01:16.360 --> 00:01:17.520 Start by just checking in. 00:01:17.520 --> 00:01:20.680 If you're really sore, no need to force it. 00:01:20.680 --> 00:01:24.360 But in time, maybe we draw the right knee in. 00:01:24.360 --> 00:01:26.360 Lengthen down through the tailbone 00:01:26.360 --> 00:01:28.892 and use your breath 00:01:29.960 --> 00:01:32.520 to lengthen through the crown, 00:01:32.520 --> 00:01:35.400 relax the shoulders down and 00:01:35.400 --> 00:01:38.898 maybe find a gentle lift in the sternum. 00:01:45.600 --> 00:01:47.280 Nice, then we'll release that 00:01:47.280 --> 00:01:49.600 and we'll walk to the top of the mat. 00:01:49.600 --> 00:01:52.520 Take a deep breath in to reach the arms all the way up. 00:01:52.520 --> 00:01:54.760 Big full body stretch. 00:01:54.760 --> 00:01:56.640 As you exhale, go ahead and take it all the 00:01:56.640 --> 00:02:01.840 way down into a nice standing Forward Fold. 00:02:01.840 --> 00:02:03.883 And then from here, we're just gonna bend 00:02:03.883 --> 00:02:06.200 the right knee and then the left. 00:02:06.200 --> 00:02:08.880 Stretching the hamstrings. 00:02:08.880 --> 00:02:11.840 Just pedaling it out a little bit here. 00:02:11.840 --> 00:02:14.120 If the hands don't come down to 00:02:14.120 --> 00:02:16.400 touch the ankles or the feet or the earth, 00:02:16.400 --> 00:02:21.200 you can allow the opposite hands to clasp opposite elbows 00:02:21.200 --> 00:02:24.983 here as you pedal the legs. 00:02:27.600 --> 00:02:29.289 Breathe. 00:02:32.320 --> 00:02:33.840 Nice, then release the hands. 00:02:33.840 --> 00:02:35.880 You're gonna step the right foot back, 00:02:35.880 --> 00:02:36.760 just the right foot. 00:02:36.760 --> 00:02:38.520 Lower the right knee to the ground. 00:02:38.520 --> 00:02:41.880 If you wanna pad the knee with a little pillow or a towel, 00:02:41.880 --> 00:02:44.150 I mean a little blanket or a towel or a pillow, 00:02:44.150 --> 00:02:45.440 (chuckles) you can. 00:02:45.440 --> 00:02:48.640 We're gonna walk the right knee back here so we're getting a 00:02:48.640 --> 00:02:52.240 deeper stretch in the hip flexor. 00:02:52.240 --> 00:02:54.680 Press into the top of your right foot and inhale, 00:02:54.680 --> 00:02:57.320 reach the fingertips all the way up and overhead. 00:02:57.320 --> 00:03:01.160 Big breath, big stretch here for Crescent Lunge. 00:03:01.160 --> 00:03:03.480 Good, then slowly release. 00:03:03.480 --> 00:03:05.800 Bring the fingertips to the ground. 00:03:05.800 --> 00:03:07.800 Bring the right foot up and then you're just gonna switch. 00:03:07.800 --> 00:03:09.600 You're gonna step the right foot up, 00:03:09.600 --> 00:03:12.880 left foot back, and we'll repeat that on this side. 00:03:12.880 --> 00:03:15.120 Walk the left knee back in your lunge. 00:03:15.120 --> 00:03:17.560 When you're ready, hug the inner thighs to 00:03:17.560 --> 00:03:21.040 the midline and sweep the fingertips forward. 00:03:21.040 --> 00:03:22.933 Breathe in. 00:03:23.960 --> 00:03:26.880 Breathe out, releasing fingertips to the mat. 00:03:26.880 --> 00:03:29.080 We'll lift the back knee up. 00:03:29.080 --> 00:03:31.600 Step the left foot up to meet the right. 00:03:31.600 --> 00:03:35.360 Bend the knees, hands come to the hips here. 00:03:35.360 --> 00:03:39.720 Inhale in, exhale to rise up. 00:03:39.720 --> 00:03:40.560 Excellent. 00:03:40.560 --> 00:03:43.680 We're gonna do the same quad stretch we started with so you 00:03:43.680 --> 00:03:46.040 can bring your hands back to the wall or a piece of 00:03:46.040 --> 00:03:49.840 furniture or maybe you try this one without because 00:03:49.840 --> 00:03:53.400 we're gonna move into a variation of Dancer Pose. 00:03:53.400 --> 00:03:54.560 So you're gonna hug the 00:03:54.560 --> 00:03:57.600 left knee up to the chest to start this one. 00:03:57.600 --> 00:03:59.680 Just to find your abs, your core, 00:03:59.680 --> 00:04:01.640 then we'll send it back into the stretch, 00:04:01.640 --> 00:04:03.623 the quad stretch. 00:04:04.960 --> 00:04:07.760 Then keep the chest lifted here. 00:04:07.760 --> 00:04:09.240 Oops. 00:04:09.240 --> 00:04:13.680 As you slowly begin to send the heart forward, 00:04:13.680 --> 00:04:15.840 knee back. 00:04:15.840 --> 00:04:16.920 Great, stay here. 00:04:16.920 --> 00:04:18.840 You might switch your hand to 00:04:18.840 --> 00:04:21.440 clasp the inner arch of your left foot. 00:04:21.440 --> 00:04:24.000 Hug your left knee into center. 00:04:24.000 --> 00:04:26.720 And then maybe to go in the full variation of the pose, 00:04:26.720 --> 00:04:29.600 you kick your left toes up and your right fingertips out. 00:04:31.000 --> 00:04:32.470 Breathe in. 00:04:34.000 --> 00:04:37.520 And breathe out, release, slow and steady. 00:04:37.520 --> 00:04:39.560 We'll take it to the other side. 00:04:39.560 --> 00:04:41.040 Shifting the weight, 00:04:41.040 --> 00:04:43.418 hugging the right knee up into the chest. 00:04:44.480 --> 00:04:48.720 And then sending it back into the quad stretch. 00:04:48.720 --> 00:04:49.680 Slow and steady. 00:04:49.680 --> 00:04:51.240 So instead of thinking just forward, 00:04:51.240 --> 00:04:55.880 think up first and then forward with the sternum. 00:04:55.880 --> 00:04:58.080 Kicking the right toes back. 00:04:58.080 --> 00:05:02.555 Maybe you move the right hand to the right inner arch. 00:05:03.920 --> 00:05:06.880 And then pull the right knee into center. 00:05:06.880 --> 00:05:08.920 Maybe we send the left fingertips forward 00:05:08.920 --> 00:05:11.720 and kick out through the right toes. 00:05:11.720 --> 00:05:15.736 Think about kicking your toes up and then out. 00:05:17.240 --> 00:05:19.360 Beautiful, inhale in. 00:05:19.360 --> 00:05:22.160 Exhale to slowly release. 00:05:22.160 --> 00:05:23.240 Let it all go. 00:05:23.240 --> 00:05:25.320 Inhale, reach the fingertips up high. 00:05:25.320 --> 00:05:28.040 Big full body stretch. 00:05:28.040 --> 00:05:31.773 And then exhale, Forward Fold all the way down. 00:05:33.120 --> 00:05:35.200 Good, from here we're gonna step the right foot back. 00:05:35.200 --> 00:05:39.080 Once again, you're gonna lower the right knee to the ground. 00:05:39.080 --> 00:05:41.410 This time you're gonna bring your left hand 00:05:41.410 --> 00:05:43.280 in towards the right hand. 00:05:43.280 --> 00:05:46.600 So now you're in a little Lizard variation. 00:05:46.600 --> 00:05:49.110 Breathe in, look forward. 00:05:50.117 --> 00:05:52.349 And breathe out. 00:05:53.760 --> 00:05:55.650 Breathe in. 00:05:56.840 --> 00:05:59.390 And breathe out. 00:05:59.390 --> 00:06:02.760 Good, bring the left hand back to frame the left foot. 00:06:02.760 --> 00:06:05.720 And we're just gonna take a little hamstring stretch here, 00:06:05.720 --> 00:06:07.120 sending the hips back, 00:06:07.120 --> 00:06:09.800 flexing the left toes towards the face. 00:06:09.800 --> 00:06:12.242 You can relax the head. 00:06:13.840 --> 00:06:15.760 And then roll it all the way back up. 00:06:15.760 --> 00:06:17.760 We'll walk the back foot up to meet the front. 00:06:17.760 --> 00:06:19.680 We're just gonna switch from here. 00:06:19.680 --> 00:06:23.320 Left foot steps back, left knee lowers. 00:06:23.320 --> 00:06:25.960 Right hand comes over to meet the left side of the mat. 00:06:25.960 --> 00:06:27.600 We're in this Lizard variation. 00:06:27.600 --> 00:06:29.160 As you inhale, look forward. 00:06:29.160 --> 00:06:32.840 Find extension through the crown. 00:06:32.840 --> 00:06:36.639 And exhale, draw the shoulders away from the ears. 00:06:38.000 --> 00:06:40.520 Walk the left knee back if you need a little more there. 00:06:40.520 --> 00:06:42.921 Breathing deep. 00:06:45.840 --> 00:06:49.880 Now bring the right hand to frame your foot. 00:06:49.880 --> 00:06:52.920 Pull the right hip crease back, straighten the front leg. 00:06:52.920 --> 00:06:55.560 Flex your right toes. 00:06:55.560 --> 00:06:57.240 Just a little counter stretch 00:06:57.240 --> 00:06:59.440 and then roll it all the way back up. 00:06:59.440 --> 00:07:02.520 Send your back foot back up to meet the front. 00:07:02.520 --> 00:07:04.080 Forward Fold. 00:07:04.080 --> 00:07:05.360 Let the head hang. 00:07:05.360 --> 00:07:09.400 Maybe shake it a little yes, a little no. 00:07:09.400 --> 00:07:11.240 Alright, on your next inhale, 00:07:11.240 --> 00:07:13.680 we're gonna step the right foot back. 00:07:13.680 --> 00:07:16.480 Once again, lower the right knee. 00:07:16.480 --> 00:07:19.240 Same thing as before, bring the left hand around. 00:07:19.240 --> 00:07:20.600 So you're in a Lizard variation, 00:07:20.600 --> 00:07:21.680 but this time we're gonna turn 00:07:21.680 --> 00:07:27.080 the left toes out towards the front left corner of your mat. 00:07:27.080 --> 00:07:29.190 Inhale in. Again, if you ever want more, 00:07:29.190 --> 00:07:30.600 you just walk that knee back. 00:07:30.600 --> 00:07:31.880 Inhale in. 00:07:31.880 --> 00:07:33.320 Exhale, you're gonna slowly 00:07:33.320 --> 00:07:36.345 begin to send your left fingertips to reach behind 00:07:36.345 --> 00:07:38.840 you towards the back edge of your mat. 00:07:38.840 --> 00:07:40.120 Breathe, breathe, breathe. 00:07:40.120 --> 00:07:44.520 Or option, to bend your right knee, reach back. 00:07:44.520 --> 00:07:45.960 Grab the top of your left toes 00:07:45.960 --> 00:07:49.680 and you can kind of shift your weight back to grab the toes. 00:07:49.680 --> 00:07:52.240 And then you'll sink back into Lizard, 00:07:52.240 --> 00:07:54.040 opening up the chest, 00:07:54.040 --> 00:07:56.800 finding extension through the crown. 00:07:56.800 --> 00:07:59.586 So you have this deep quad stretch here. 00:08:00.680 --> 00:08:05.800 Twist, hip opener, spinal extension. 00:08:05.800 --> 00:08:09.600 Abs are hugging in to support the low back. 00:08:09.600 --> 00:08:11.890 You got it all. 00:08:11.890 --> 00:08:14.120 Alright, slowly release. 00:08:14.120 --> 00:08:17.880 Come back through center. 00:08:17.880 --> 00:08:21.560 And we'll come back to frame the left foot with the fingertips. 00:08:21.560 --> 00:08:23.360 Lift the back knee up. 00:08:23.360 --> 00:08:24.920 And then we'll bring the 00:08:24.920 --> 00:08:27.080 right foot back up to Forward Fold. 00:08:27.080 --> 00:08:29.130 Take a breath or two here. 00:08:29.130 --> 00:08:32.280 You can interlace the fingertips behind the calves 00:08:32.280 --> 00:08:37.128 or clasp opposite elbow and rock a little side to side. 00:08:39.000 --> 00:08:42.120 Bend your knees as much as you need to. 00:08:42.120 --> 00:08:47.462 Find you nice, smooth, calming breath here. 00:08:50.320 --> 00:08:52.360 Then we'll release the fingertips back down 00:08:52.360 --> 00:08:54.320 and step the left foot back. 00:08:54.320 --> 00:08:56.840 Lower the left knee. 00:08:56.840 --> 00:08:58.880 Right hand comes to the left side of the mat 00:08:58.880 --> 00:09:01.880 with the left palm and the right toes turn 00:09:01.880 --> 00:09:04.560 towards the front right corner of the mat. 00:09:04.560 --> 00:09:05.760 Now again, you can walk that 00:09:05.760 --> 00:09:08.840 left knee back if you're craving just a little more. 00:09:08.840 --> 00:09:11.120 We're gonna start to spiral through the spine. 00:09:11.120 --> 00:09:14.160 Send the right fingertips all the way up and back. 00:09:14.160 --> 00:09:15.400 You can just work here. 00:09:15.400 --> 00:09:18.280 Careful not to collapse into your left shoulder. 00:09:18.280 --> 00:09:20.080 You can just work here 00:09:20.080 --> 00:09:24.400 and then maybe one day or today we bend the left knee, 00:09:24.400 --> 00:09:29.240 we reach back, we spiral the chest open here. 00:09:29.240 --> 00:09:31.360 Breathing deep. 00:09:31.360 --> 00:09:34.560 Lengthening through the crown of the head. 00:09:34.560 --> 00:09:38.760 Hugging those abs in to support. 00:09:38.760 --> 00:09:40.603 Breathe. 00:09:41.880 --> 00:09:45.600 Nice, and then slow and with control, we release 00:09:45.600 --> 00:09:47.800 and we come back down into the fold. 00:09:47.800 --> 00:09:51.040 Now listen carefully, this time plant the palms, 00:09:51.040 --> 00:09:53.200 step it back to Plank. 00:09:53.200 --> 00:09:55.650 Now reach the heels back 00:09:55.650 --> 00:09:59.120 so you feel your quads turn on. 00:09:59.920 --> 00:10:03.830 Turning the quads on in Plank is like 00:10:03.830 --> 00:10:05.920 magic. (laughs) 00:10:05.920 --> 00:10:09.000 It can be really, really supportive in this posture. 00:10:09.000 --> 00:10:10.920 So just play here for three breaths. 00:10:10.920 --> 00:10:13.960 You're like, "Three breaths!" But you got it. 00:10:13.960 --> 00:10:15.320 This is it. 00:10:15.320 --> 00:10:17.524 We're here for two. 00:10:18.790 --> 00:10:20.200 And one. 00:10:20.200 --> 00:10:22.360 Slowly lower to the knees. 00:10:22.360 --> 00:10:24.960 Bring them together, really together. 00:10:24.960 --> 00:10:26.360 And then send the hips back. 00:10:26.360 --> 00:10:28.440 You're gonna paint your yoga mat. 00:10:28.440 --> 00:10:31.520 Drag your hands all the way back 00:10:31.520 --> 00:10:33.297 and melt your forehead down 00:10:33.297 --> 00:10:37.485 for Child's Pose, Balasana. 00:10:42.606 --> 00:10:47.367 And feel your belly press into your quads as you breathe in. 00:10:50.160 --> 00:10:54.870 And feel your shoulders relax as you breathe out. 00:10:57.600 --> 00:10:59.873 Inhale in deeply. 00:11:01.440 --> 00:11:05.140 And exhale completely. 00:11:07.255 --> 00:11:11.280 And slowly rise up. 00:11:11.280 --> 00:11:12.520 So from here we're gonna come 00:11:12.520 --> 00:11:16.120 to lie flat on our back to close this baby out 00:11:16.120 --> 00:11:19.160 but if you were feeling like playing a little bit more, 00:11:19.160 --> 00:11:21.840 you could work on a Hero Pose 00:11:21.840 --> 00:11:25.600 or a reclined Hero Pose, Vrasana. 00:11:25.600 --> 00:11:27.240 You could also work in Camel. 00:11:27.240 --> 00:11:28.960 That could be really fun. 00:11:30.200 --> 00:11:34.665 So just some ideas for some at-home yoga play. 00:11:36.040 --> 00:11:37.320 But for now we'll all come onto 00:11:37.320 --> 00:11:40.670 our backs unless you're choosing to play without me. 00:11:40.670 --> 00:11:41.840 (laughs) 00:11:41.840 --> 00:11:44.860 Just wanted to give you guys some ideas to keep 00:11:44.860 --> 00:11:47.320 exploring on your own. 00:11:48.632 --> 00:11:50.900 And we're gonna send the fingertips down 00:11:50.900 --> 00:11:54.240 and just hug both knees up into the chest. 00:11:54.240 --> 00:11:58.049 And then rock your knees to the right for a little twist. 00:12:00.240 --> 00:12:04.411 And then through center and to the left. 00:12:06.240 --> 00:12:08.480 And back through center. 00:12:08.480 --> 00:12:10.607 To the right. 00:12:12.400 --> 00:12:13.760 And back through center, 00:12:13.760 --> 00:12:16.440 massaging the low back, sacrum area. 00:12:16.440 --> 00:12:19.086 Awesome. To the left. 00:12:20.960 --> 00:12:21.920 Beautiful. 00:12:21.920 --> 00:12:24.200 And then bring the feet to the ground. 00:12:24.200 --> 00:12:26.200 Press the palms into the earth. 00:12:26.200 --> 00:12:28.960 Snuggle the shoulder blades underneath the sternum. 00:12:28.960 --> 00:12:30.680 And slowly on an inhale, 00:12:30.680 --> 00:12:35.120 begin to peel the tailbone up into a Bridge Pose. 00:12:35.120 --> 00:12:38.000 Reach the shins forward. 00:12:38.000 --> 00:12:40.920 And lift your chest to your chin. 00:12:40.920 --> 00:12:45.053 And then the chin to the sky, lengthening through the neck. 00:12:45.960 --> 00:12:48.575 Breathe in. 00:12:49.880 --> 00:12:50.800 Breathe out. 00:12:50.800 --> 00:12:55.480 Slowly begin to soften through the collarbone, the sternum, 00:12:55.480 --> 00:12:58.620 melting down the spine 00:12:58.620 --> 00:13:01.760 one vertebra at a time. 00:13:01.760 --> 00:13:03.960 Cool. We're gonna windshield wiper the legs, 00:13:03.960 --> 00:13:05.360 a little left to right, 00:13:05.360 --> 00:13:09.160 until the legs are all the way out, 00:13:09.160 --> 00:13:12.909 long, extended on your mat. 00:13:17.960 --> 00:13:20.360 You can take your hands somewhere on your body if that 00:13:20.360 --> 00:13:24.480 feels good or maybe they rest gently at your side. 00:13:24.480 --> 00:13:26.400 We're gonna take three breaths here. 00:13:26.400 --> 00:13:28.236 Inhale in. 00:13:30.080 --> 00:13:32.960 And exhale. 00:13:32.960 --> 00:13:36.480 Connecting to what matters most here. 00:13:36.480 --> 00:13:38.850 Inhale, lots of love in. 00:13:40.720 --> 00:13:43.080 And exhale, lots of love out. 00:13:43.080 --> 00:13:44.360 And on this last one, 00:13:44.360 --> 00:13:46.120 option to bring the palms together, 00:13:46.120 --> 00:13:47.360 thumbs up to the third eye. 00:13:47.360 --> 00:13:49.143 Breathe in. 00:13:51.600 --> 00:13:53.320 And exhale, lots of love out. 00:13:53.320 --> 00:13:54.920 Way to show up today. 00:13:54.920 --> 00:13:56.240 Connect with your body and 00:13:56.240 --> 00:14:00.640 your breath and the spirit with a good stretch. 00:14:00.640 --> 00:14:02.120 You guys are my heroes. 00:14:02.120 --> 00:14:04.240 Hope to see you soon. 00:14:04.240 --> 00:14:05.976 Namaste. 00:14:07.375 --> 00:14:11.060 (upbeat music)