Healing Yoga Break

Transcript

Hi there everyone! Welcome to Yoga with Adriene. I'm Adriene, and this is sweet blue heeler Benji. And today
we have a Healing Yoga Practice for you. Hop into something extra comfy. If you can, bring two blankets with you. If you don't have them. No worries. If you do have them, great. Go ahead and grab them
and let's get started. All right, my darlings. Come on down to the ground and you can set your two blankets up
if you have them however you want. I'm using mine as, like, a little cushy
coziness for the center of my mat. And then I'm sitting up on one
to feel a little support, little cushion in my hips and up through the spine. And we'll come into a Sukhasan, this cross-legged seat. Once you're ready, go ahead and take
whatever you need. Take some time to get situated in here. This is a short practice,
but we don't want to... hurry. We want to give ourselves a little soft, sweet time and space for the nervous system. The body and the mind to connect. To regulate. To find balance. And ultimately, ten minutes
to feel supported and loved. So you can close your eyes down
as soon as you're ready. Or soften your gaze. Whatever you feel most comfortable with. And best you can,
try to come to a little place of stillness here for us to tune in
and just notice how we're feeling and if any feelings get too scary
or overwhelming, you can open your eyes. You can bring your palms
down to the ground. Just find a little grounding. But it's my honor and pleasure to take care of you
in this way, to practice with you, alongside you. So just know that you're safe. We're here together. And then, from this point of stillness, however
still you were able to become today, we'll start to bring a deep breath
into the picture. So inhaling deeply through the nose. And notice how that starts to create
soft, easy movement in the body. Exhale slowly. Inhale deeply. And exhale completely. Maybe the eyes are still closed. Or the gaze is still soft. Here is you deeply inhale. And exhale. And the next time you inhale. Breathe in to your fullest capacity. Pause and then see if you can breathe in just a little more. And then slowly, with control. Let it go. Again inhale in full deep breath. Here. Pause. Take one more little sip of air. And then slow and with control. As you can with control. Let it go. One more time. Inhale. Big full breath. And then take a little extra sip. And slow and steady with control. Let it go. Beautiful. We're going to take the right ear
over the right shoulder here. And take the left hand out to the side,
flexing the left fingertips up towards the left ear. Inhale in deeply. Exhale slowly. Then release. Take it to the other side. Left ear over. Left shoulder. Right hand comes out. We flex the palm and breathe. And slowly come back to center. Open your eyes. Bring the palms together, and we're going
to start to create a little warmth. Create a little energy. And if it feels good,
I'll invite you to pick up speed and get in there a little more energy. And if that's feeling overwhelming
based on how you're feeling in your nervous system,
keep it smooth, baby. Keep it soft. So you get to kind of choose
what feels of service. You'll notice
if you're holding your breath. Come back to your breath. Breathe. And then we'll bring the left
hand to the heart. Sees right hand to the belly. Slowly, gently draw the chin to the chest. And feel this generous stretch
in the back of your neck. Beautiful. Inhale. Directional breath. So breathe down into your belly
and into your heart space. And then exhale. Let it go again. Breathe down into your belly. Now into the heart space. And exhale. Let it go. And one more time like that. Inhale belly heart space. And exhale to let it go. Beautiful. Head over heart. Heart over pelvis. Here. Sitting up nice and tall. Just check in. Notice how you feel I tell you a little goes
a long way here on the mat. We're going to extend
the right leg out long. Just the right leg. Flex your right toes towards your face. Then you're going to take your left
hand to the earth. Right fingertips reach all the way
to the side for a side body, stretch. You can also point this left. Excuse me, right foot if it's feeling
good, but otherwise we'll flex. Just nice mindfulness in that foot. And then we're going to take the right fingertips
all the way up and over. And we're going to take this left hand. So right hand comes to the ground. Left hand
to the outer edge of your right shin. Now you might have a lot of space here
to come all the way down, more like John or soften head to knee. But you also can stay here
in a nice yummy twist, especially getting into that
thoracic spine. Which I don't know about you guys,
but for me, like when I'm feeling like I need to regulate my nervous system
and just feeling like I need a little healing time, a little repair, my rib
cage, my chest, my heart, the mid-back. Thoracic always
feels like it could use some extra love. That's just me. And then we'll release and switch. So left leg
goes out. I'm flexing the foot. Right heel comes in. Right
hand comes to the ground. Left fingertips reach up and over. Try to keep your hips grounded here. So that's why it can be helpful
to sit up on a blanket. Just get some support. Lifting the ground up to you. And then we'll bring it up and over. Same thing. Right hand reaches
towards the outer edge of the left thigh. Left knee or left shin. And if you have more space
you feel inspired and you want to come more into a head
to knee pose. Let's take it forward. Breathe. [sighs] And slowly release. Keep the left leg extended. We're
going to take the right leg out as well. So you have some options here with your
prop so you can stay lifted. You can move into a forward fold on the forearms. Or maybe reaching all the way out with the hips
lifted that you kind of get some space. If you're wanting
a more restorative situation. Like maybe Benji
might today with his vibe. You might take your second blanket
and bring it in a folded manner
so that you can rest your forehead on it. So for today,
go ahead and take your time again. No, no hurry to find your version of wide legged single. Sorry. Wide. I got relaxed there already. Wide legged. Seated forward fold. And here we're keeping a little brightness in the feet. I'm flexing. You could point as well. Just keeping that connection in the legs
all the way to the hips. Low back. Breathe. And then slowly begin to release. Yay! I'm going to take this. I'm gonna do a little forward thinking
I'm gonna put it. Put it at the edge, back edge of my mat for a little pillow for my head later. Now we're going to come forward
onto all fours. We're going to head to this pillow soon. So keep it soft. Keep it easy. Hello Benji. We're going to come on to the knees
into a little half plank looking situation. Then send the gaze out forward. Send the gaze out forward. Send the gaze forward and we're going to do a little mini
push up here. I know you're
like what is good for the brain now? And then you're going to sit back
into an extended child's pose. And this is going to be different,
truly for every individual body. So you're going to find a position
in the knees that works for you, baby. Push up child's pose. And we're going to find a little rhythm and a balance between the two. Maybe you start to go down a little lower. Maybe you start to realize that you're
actually able to do a little more than you thought. Building this resilience arc and learning
how to blend something like a push up with something like a child's pose. Finding a rhythm that works for you. And once you find a little rhythm. Don't quit. Stick with it a little bit longer. Then you may want to naturally stay with it. You see what happens. Maybe start to build a little heat. And do one more cycle. And that's it. Walk the knees all the way up. Swing the legs to one side
and we're going to come to lay down. Now you have options here. So many options you can take I'm using I
already said I'm using my blanket as well. So that's happening for me. But for you
you could do something different. You could roll it up long ways like so, and create a long. Person, no just kidding. Imaginary person to spoon a little spoon. Now you can create a long bolster like so that you could sandwich your arms
and your legs in in some fashion. That's a fun option to finish like that. Another option is to roll
your second blanket up and put it. Under the knees, which you are. You guys already know these things. I'm just reminding you you have a lot of options. You have the tools in your toolbelt,
and if you don't have blankets, don't worry,
you can still come to Shavasana here and find a beautiful,
exquisite relaxation pose. Maybe you're in a chilly spot. You want to use your blanket to cover up. Maybe if you have a ponytail,
you take it out. Now you really take take your time here to get situated in a way that feels good. This is how we're going to end today. So take your time to get settled in. And as you do, you get settled in. Maybe we close down the eyes again
or soften the gaze. We part the lips. And we give ourselves permission here to surrender. And if it's helpful, you might even quietly
whisper to yourself. I surrender, I trust. I surrender and I trust. The healing journey and the healing process is so individual. So it's so beautiful of you to have taken this time,
to be with yourself, to check in. Giving yourself. Adequate time and space to feel. And to. Feel. Embody. Embodiment. Connection to your body. Using the breath. And for whatever it's worth, I'm here for you. I'm so grateful to practice alongside you as we all aim to heal and grow
and expand and evolve so that we can be of service, of course, to others and their journey. Is you're ready. Bring your left hand back to your heart,
right hand back to your belly. Feel the warmth of your hands. And notice how it feels. Just this warm touch. And slowly we'll bring the palms together. And thumbs to the forehead
or the third eye. And to close this practice,
we'll take a deep inhale. Lots of love in together. And exhale. Lots of love out. Thank you so much for joining me today. We'll see you next time. Namaste.