Anytime Unwind | Full Yoga Practice

Transcript

What's up everyone? Welcome to Yoga With Adriene! I'm Adriene, and today we have an awesome
Unwind Practice for you. So if you have some blocks or a blanket,
bring them to the session. If not, no worries. Be sure to put your extra comfy pants on
and let's get started. All right,
let's begin in a comfortable seat. Take your time getting settled in here. I'm seated on a little bit of a blanket. You might enjoy that, too. Just a gentle lift at the hips. Truly, we want to use our time wisely. But we really don't need to think about,
like, efficiency or productivity. In this session or in our yoga practice. Maybe ever. So right away,
I like to say, take your time. Take your time. Getting settled in and really come into this first shape best you can in a way
that feels just really honest and, present. So. Maybe you're feeling good today
and you're ready to unwind. Maybe you're not feeling so good today, and you selected this video to help tend to that. So wherever you are, I'm so grateful
you're here. Let's take a deep breath in together
just to begin together. And as we exhale, we'll say that we've officially begun landing here in this moment. Bring your attention inward. Maybe by closing your eyes
that could help. Or softening your gaze. Allowing the hands
to rest gently on the tops of the thighs or the knees wherever feels right. And whatever it means to you. Come into a present state of awareness. So that could be just like doing
a little full body scan. It could be, like
I said, making some little adjustments. Once you get settled in. And if you're ready, it could mean starting to gently deepen the breath. Bringing just a little more awareness
doesn't even have to be a lot. Little more awareness
to the quality of your breath or your breathing. So you may notice it's a cycle. And that it repeats. But you may also start to notice. Moments where you can elongate the breath. Moments where you might pause
in between the inhalation and the exhale. Nice. Then take one more deep breath in here. And as you exhale, open your eyes. Take a second to just turn the head one way
and then the other. Reorient yourself. And then we're going to
come forward onto all fours. Drop the belly, open the chest. Look forward. Breathe in. Exhale. Round through the spine. Chin to chest. Breathe out. Inhale. Drop the belly. Open your heart. Look forward. Exhale. Round through the spine. Chin to chest. A couple more times here
with the sound of your breath. Nice. And then the next time you exhale,
bring the big toes together. Knees wide. Send the hips back. Extended child's pose. When you get there, take a deep breath in. Feel the arms stretching forward long and then a long breath out. On your next breath in through the lungs and then exhale. Walk your hands over
past the left edge of your mat, really reaching with your right
fingertips. Option to even take your right palm
and place it on top of your left palm. Breathing deep here. Gently pulling the right hip crease back, deepening your breath. Take one more expansive inhale in here. And then use your exhale to slowly walk the hands back through center
and take it right to the other side. Left arm really reaches. Maybe you stack the palms, maybe not. Left hip crease gently pulls back and we breathe,
breathe, breathe. Nice wide, full breath. Feeling the lungs and the ribcage expand
as we breathe in and soften as you breathe out. And slowly follow your breath. Bring it back to center. We're going to move in a circle here,
so reach the fingertips forward. Inhale. You're going to shift your shoulders
or your heart space to the left inhaling as you come forward. And then exhaling as you shift your
shoulders, your heart space to the right. And come back through that extended
child's pose with your breath. Inhale. Come forward. Exhale around and back. Keep the pace slow so that you can really move with nice long inhales and nice long exhales. You might close your eyes or soften
your gaze. Here. Just tuning in to the sensations in your body as you move and breathe. Maybe reversing the circle whenever you're ready. Take a couple more rounds. Really syncing up with your breath. Nice. And the next time your inhale. Looking forward. Walk the knees back underneath the hips. Turn the fingertips. Turn the left fingertips to the left. Turn the right fingertips to the right. Pause here. Notice how this feels in your forearm. If you'd like to take it a step further,
turn your left fingertips in towards your body and your right
fingertips in towards your body. So you have a couple little options here. And then
you can stay here breathing deeply. Careful
not to collapse some of the shoulders, but press away from your yoga mat. Find that length in your neck. You can stay here. Or we can take very gentle small circles. One way and then the other. They're super small, really mindful. And then stop moving
in the circular direction before you release the hands. Downward facing dog. Curl the toes under send the hips up high
and back. Let's take a nice cleansing breath here. Inhale in deeply and exhale completely. Bend your knees. Inhale to look forward. Exhale to slowly walk. Step or help your feet up to the top. Feet hip width apart. And then we'll bend the knees
generously and slowly roll up to standing,
looping the shoulders a couple times. Forward, up and back as you
rise up here in the standing posture. So take a couple shoulder
circles here one way and then the other. And then we'll come in to mountain pose. Lengthen through the crown of the head. Ground through the feet. Draw energy
up through the arches of the feet. All the way up through inside of the leg, up through the pelvis, and all the way up through the spine. Inhaling deeply
here, listening carefully as you exhale. We're going to slowly, so slowly
draw the chin to the chest first, then find a soft bend in the knees. As you continue this journey down. Imagine your fingertips are heavy,
chin is tucked. We're going to slowly roll
all the way down into the full. Till you get all the way down
to your end point. Breathe in and then as you breathe out,
just reverse it. Slow and steady. Fingertips tracing aligned. Atop the fronts of the legs, the spine stacks one vertebra at a time. The shoulders roll open, the heart lives. And the last thing is
we lift the chin and the crown. Shall we do it again? Inhale in. Exhale. Tucking the chin first. Slow slow, slow. See if you can bring your attention
inward. Really have a sense of what you're feeling inside as you do this. When you get to the bottom, when you get to the forward
fold, take a deep breath in and then exhale. Ground through the feet soft knees
as you slowly roll up. Stacking this one. Eventually heart lifts, chest opens, shoulders open and relax
and the crown of the head lifts. Take a deep breath in here. Exhale chin to chest. We slowly dive forward. Take your time. Feel it out. And this time when you come into the fold. Let's. Let's hang here. Let's stretch. Bend the knees. Clasp opposite elbows. Breathe deep as we stretch and open up
through the backs of the legs. The lower back. You can shake the head a little here. Yes and no. If it feels right. And then release the fingertips. Keep that soft. Bend in the knees, please. And slowly walk your fingertips over
towards the left side of your mat. Breathe into your right waist. Inhale. Exhale. Release. Walk the fingertips over towards the left,
towards the right side of your mouth. Keep the knees bent softly. Breathe deeply. Feeling that stretch in the left low back. Lovely. And then bring it back to center. Now, on your next inhale, lift
the spine up halfway. Maybe palms come to the tops of the thighs
or the tops of the shins, and then exhale to soften
and release everything down. Fingertips come to the mat. Slide your left
foot back for a pyramid pose, so left foot is going to slide back your left toes
point towards the front right corner. Sorry, front left corner of your mat. If you have the blocks,
this could be a fun posture to bring them into play on any level. And if you can still work here with a bend in the front knee,
maybe to bring the fingertips to the earth in time, you might be able to pull that
right hip crease back and find more length. In that front leg. Wherever you are together, let's
take a breath here to find extension. So inhale. Let your heart shine forward. Look forward on the breath
in creating lots of space. And then exhale to soften
and come back in. Drawing the chin to the chest. Rounding through the spine. Breathe deep. Beautiful. From here we're going to bring the fingertips
back down to the earth or to the blocks. Lift the back heel
and step it back up into the forward fold. When you're ready, step the right foot
back. Pivot on the back
heel, right toes pointing towards the front
right corner of your mat. Pulling the left hip crease back here. Slight micro-bend in that front knee with blocks or without. Let's all inhale. Find length as you inhale, look forward. And exhale
soften and bow into the posture. Breathe. Stay consistent with that smooth breath. Nice. Fingertips come back to the mat. Lift the back heel. Step it forward. Inhale halfway. Lift. Exhale to soften and bow. Fingertips come to the mat. We're going to step the left foot back
pyramid again. This time maybe playing
with a slightly wider stance. Just check it out. We'll see. Maybe maybe that's not for you. Inhale find length. Exhale to soften and bow. Now we're going to bend the front knee. Maybe step that left foot back even more as we bring the right elbow
to the top of the right thigh. We're headed for an extended side angle. So from here
we'll send the left fingertips forward up and back and again. And a big circle forward up and back. And the next time
you inhale reach forward, keep the arm there and just spiral
your heart up towards the sky. Extend inside and go breathing deep. Inhale exhale. Inhale and exhale to come all the way back. Now we come to a lunge. Inhale. Look forward. Exhale. Step your back foot
all the way back up to forward fold. Second side. Step the right foot back. Keep breathing. Pyramid pose round to inhale. Halfway lift. Find extension. It's not really halfway lift. Sorry. Find extension. Lengthen through the spine and then exhale soften out. Take another deep breath in here. Bend your front knee. Step the right foot back and when you're ready left
elbow comes to the top of the left thigh and we move the right fingertips
all the way forward. As we open up through the chest,
up and back. Move slowly. Inhale inch forward up. Oh yeah. And back and forward this time. Right. Fingertips stay. We open up through the spine. We press to the outer edge of that back
foot. Engage your right inner thigh. Lengthen through the back of the neck
by slightly tucking the chin. Beautiful. Inhale in deeply and exhale completely softening,
bringing it back down to the earth. Fingertips kiss the mat and once again
we step the back foot up to meet the front forward fold. A couple of options here. First option is to walk
your hands underneath your feet like so. This one can be a little weird
if you've never done it before, but the toes are going to come to the wrists,
and you can even squeeze your toes on the wrists for a little,
tension relief, a little massage. That's option one. Option two is interlace, interlace, interlace interlace the fingertips behind the calves, like so, and hang in your forward fold in. Option
three is to bring those blocks back into the picture and use them in a way
that feels right for you. Maybe resting the elbows. We want to be able to come into the shape for five breaths,
about five breath cycles. Make sure that you're not locked out
in your knees. Absolutely not. Bend those knees. And then breathe. Nice big diaphragmatic breaths. Feel the expansion of your belly as you breathe in,
and the softening of your belly as you breathe out. After about five breaths, gently release and we'll step the feet as. Why does the yoga mat and allow the your
toes to spill off left or right, like so. All right. From here we'll inhale and use the blocks.
We have them. Exhale bend your knees, press
into the outer edges of your feet and slowly
drop your center down into a squat. Now if you have the block here,
you can slide it right underneath the bum for a little support,
pressing the palms together, lengthening through the spine. Inhale in deeply. Exhale completely. Then if you have the block ahead
and pull it to the side, we will all use our hands to gently guide ourselves
all the way onto our backs. Way. When you get there,
hug the knees into the chest and we're gonna close this baby out with some generous twists. So take the arms left to right and inhale. Hug the knees up towards your face. As you exhale,
allow them to fall to your right. We'll be here for a couple breaths,
so maybe you turn onto your left ear. Maybe you close your eyes and allow your breath to move. You hear again, breathing into all four sides of your torso. Seeing if you can allow your left shoulder to really melt down to the earth. Inhale and use your exhale to slowly as if you are getting a nice juicy massage
on your low back and sacrum. Slowly bring it back to center and then take it to the other side. same thing here. Close your eyes,
allow for a couple breaths really feel your breath and the parts of your body
that move as you breathe in the parts of your body
that move as you breathe out. And then slowly melt it back to center. We're going to end with a little shake. So hug the knees up into the chest. Bring the elbows in. Begin to shake your hands like so,
and then start to shake your feet. You kind of feel like a little cucaracha for a second, and then you kind of feel like an idiot for another second,
and then you're just like, you know what? Now I'm just going to shake it off
and I'm going to shake, shake, shake, and I'm going to shake for five. Come on for four, shake for three. Really shake for two, shake for one. And then release. Let everything go. Let the arms go. Extend the legs out long. Take a deep breath in. And then as you exhale, sigh it out. Oh let's do that one more time. Don't be shy. Inhale in deeply and exhale sigh it out fully. Thank you so much for taking a little bit of time
to unwind with me. I'm honored that you would share your time
and your practice with me. Thank you so much. Hope you have a beautiful rest of the day. Wherever this practice is meeting you. Let's bring the palms together. Thumbs up to the third eye. Take one final breath in. And one final exhale together to close. Thanks, everyone. Namaste.