Vin Yin - Relax & Flow - 30 Minute Yoga Practice

Transcript

- Hello everyone. Welcome to Yoga With Adriene.
I'm Adriene. This is my sweet assistant Benji and today we
have a Vin Yin Practice. That's a vinyasa practice, a flow practice, with a little
bit of relaxation and restore. So we'll hop into something
comfy and let's get started. (upbeat music) Alright, my friend,
let's begin lying down. If you brought a
blanket or a towel, we're gonna use the
blanket here in one of two ways. You can roll it up lengthwise, like a hot dog length, and come to lie on
your spine here like so. Or, just depending on what type
of blanket or towel you brought, you can take it and fold
it up lengthways like this, less of a roll,
more of a fold. Just find a nice,
even fold and then lay this bottom lip right
underneath your shoulder blades. So we have two
supported options here. One is like so,
supporting the scaps, opening up through the
pecs and the chest this way. And the other one is
more of a bolster move. Bringing the
bottom lip of your roll to the base of the spine
and then rolling on it this way. Just take a couple seconds here to figure it out
and if you're like, "I didn't bring anything,"
just come onto your back, start to snuggle your
shoulder blades underneath your heart space, the sternum. And then depending on
how you're set up here, extend your legs
out long or bend them. Bring your feet
as wide as the mat and allow the
knees to fall in. So either variation,
your legs are relaxed. If you wanted to come into Reclined Butterfly or
Cobbler's Pose to start, that's cool too. Excuse me, buddy. Alright, and we have begun. Allow your hands to rest
somewhere that feels good. That could be on your body or maybe on the ground. And we're gonna just begin with a little restoration. So close your eyes. And just start to
notice your breath, whether it feels tight, short, smooth long. Just keep it easy for now. If you feel inspired to
take some deep breaths here, I say allow it to happen. But don't feel like you
have this arduous task being put upon you to
breathe a certain way. So just allowing the breath to respond to this moment, to the shape that we are in. And let your breath be influenced by this
shape that you're in, this choice that
you've made to practice, to connect to yourself, to the big picture. Integrating the mind and the body and the heart as well. You may have already noticed just little pockets
of release happening. Sometimes they're hard to name, but whether it's a dissolving of tension
in the shoulders or releasing of tightness
or holding in the belly or the hips or the glutes, the toes, the feet, the ankles. Perhaps you soften through
the jaw, the forehead. Allow the weight of your body to just be heavy here
for a couple more breaths. Now together, let's gently
start to deepen the breath. We're gonna inhale
for a four count, exhale for a four count. Here we go,
inhale in for four, three, two, one pause. And exhale out
through the mouth for four, three, two, one good. Inhale for four, three, two, one pause. Long exhale, four, three, two, and one.
Start to wiggle the fingertips, the toes,
the wrists, the ankles. Tick-tock the feet
a little in and out or if your knees are bent,
you can windshield wiper, excuse me, your knees
a little side to side. And let's inhale,
reach the arms all the way up and overhead for a nice big
full, full, full body stretch. Keep this
conscious breath going. Let it guide you and move you,
move your body. Alright, bend the knees. If they are not already,
you're gonna turn to one side, any side,
and we're gonna press up. You can take your blanket
and put it to the side or your towel if
you wanna use it for a little
padding for your knees, that's where we're headed next. So you're gonna come to
all fours nice and slow. (floor creaks) What's up, creaky
old floor in the house? Spread the fingertips wide. So really, really stretch
through the fingers, fingertips. Soft bend in the elbows,
knees underneath the hips. We're gonna take what I'm gonna call today just kind of
like a lazy Cat-Cow to start. So you don't have to be
super active in your body. Really feel the stretch. Breathe in as you drop
the belly, tailbone goes up. And then breathe out as
you round through the spine. Tailbone lengthens down. And just follow the sound
of your breath here again. Can keep it soft and easy,
kind of lazy Cat-Cow. And now start to transition
to a more active Cat-Cow. So navel draws in and up. We press up and away from the palms and actively press
into the tops of the feet. Focus on extension through the crown of the head
when you drop the belly. And really magnify,
or rather, enhance that arching of the back by hugging the low
ribs up and in and drawing your abdominal muscles up to
contract through your Cat. Take a couple active Cat-Cows here with the
sound of your breath. Then inhale, come back
to nice Tabletop Position. Walk the hands out a little bit. Curl the toes under.
As you exhale, press the hips
up high and back, Downward Facing Dog. Three cycles of breath here, nice and slow as
you pedal it out. Bend your knees one at a time. Upper arm bones externally
rotate away from the ears. Now bend both knees,
pause here though. Press into all 10 knuckles,
bend both knees and gather your abs up and in to feel
length in your low back here. Good, then from here,
we'll slowly begin to walk up towards the
front edge of the mat. Take your time, we'll land at the top
of the mat in Forward Fold. If you have a little Benji there, give them a little love. And then clasp opposite elbow with each hand and begin
to sway gently left to right, grounding through all
four corners of the feet and relaxing the
weight of the head down. (chuckles) Benji's
doing Ujjayi Breath. Oh my goodness, good job. (laughs) Find a nice
audible breath if it suits you. Just helps to anchor
the mind a little bit here. Bend both knees if
you haven't already. Send the lower back some love. Then draw the
hands to the waistline. Draw the
shoulder blades together. Elbows reach up and
towards each other. We ground through our feet. Feel the power in
your legs as you rise up. As you rise up, think about stacking
your head over your heart, your heart over your pelvis and
think about tearing your yoga mat in half right down the
middle so your legs are really active and your posture's long and tall. (chuckles) Take a
deep breath in here. Exhale, release the fingertips
down gently at your side. Draw your abs in just a
little bit here and even more lengthening through
the crown of the head. Mountain Pose. Inhale, reach the arms
all the way up and overhead. Exhale,
interlace the fingertips. You can keep
the index finger, thumb lengthened if you like. We're gonna bump the hips to
the right as you lean to the left, breathe in. Breathe out as you
come through center. Bump the hips to the left. Lean to the right, breathe in. Breathe out as
you come to center. Inhale, look all the way up. Exhale, cactus the arms
as you lift the chest here. Squeeze the shoulder blades
together, elbows down and in. Good, inhale,
reach all the way up. Exhale, Forward Fold
all the way down. Inhale, halfway lift
with airplane arms today. So imagine you're pressing like
hot air down with your palms so they're active as you
extend through the crown. And then
release everything down. Step the right foot back,
lower the right knee. Inhale, reach up towards
the sky, Crescent Lunge. Exhale, take it
all the way down. Lift the back knee up. Now inhale,
rise again, High Lunge. You got it,
squeeze the inner thighs to the midline for stability. And exhale, release
it all the way down. Step the back foot up to
meet the front, Forward Fold. Good, inhale, halfway lift
with airplane arms. Crown of the head reaches
forward, fingertips reach back. Exhale, soften and
release everything down. Root to rise here. Inhale, reach for
the sky, nice and tall. Lengthen through
the crown of the head. Exhale, hands come
down gently to your side. Breathe in. Just shrug the
shoulders up towards the ears. Breathe out, let 'em drop down. Good, inhale, reach for the sky. Interlace the fingertips,
bump the hips to the right. Lean to the left, breathe in. Back to center, breathe out. Inhale, lean, side body stretch. And exhale,
back to center, good. Inhale, ground through
all four corners of the feet. Exhale, bend your elbows. Slight back bend here,
cactus arms. Squeezing the elbows in. Good, inhale, reach up. Exhale, Forward Fold
all the way down. Inhale, halfway lift, airplane arms,
active arms, active fingers. Exhale, soften and fold. Step the left foot back
this time, lower the left knee. Inhale, we rise up,
Crescent Lunge. Exhale, soften and release. Lift the back knee up. Inhale,
rise up again, High Lunge. Press into the ball joint of your right big toe
and then release. Back foot comes
up to meet the front. Once again, inhale,
halfway lift, airplane arms. Exhale, soften and bow. Root to rise,
inhale, reach for the sky. This time go right into
your side body stretch. So bump the hips to the right. Send your fingers to the left. Come back to center,
connect to your core. Bump the hips to the left. Come back to center. Inhale, look up. Exhale, cactus the arms. Inhale reach. Exhale, diving
forward once again. Inhale, lengthen
the crown of the head. Halfway lift, airplane arms. Good, exhale, soften and fold. Inhale, step the right
foot back, then the left. So you're in Plank Pose. You can also do a Half Plank
with the knees on the mat. Spread the fingertips,
breathe in here. Breathe out. Reach the heels back. If they're lifted, everyone lengthen the
crown of the head forward. Draw your abs in and
up for one more breath. You got this. Then exhale,
hug the elbows in, slowly lower all the
way down to the belly. Press into the tops of
the feet and the pubic bone. Drag your hands in
line with your rib cage. Squeeze the elbows in. Inhale, lift up, Cobra. Exhale to soften and release. Inhale, press up to all fours. Then exhale,
Downward Facing Dog. Inhale, lift the right leg high. Exhale, shift it
forward knee to nose. So upper body's in Plank, but we're drawing the knee all the way up and in and rounding
our nose towards that kneecap. Good, inhale, kick it
back up, Three-Legged Dog. Anchor through your left heel. Let it get heavy. Exhale, knee to nose, shift it
forward, upper body's in Plank. Inhale, Three-Legged Dog. Last time you got this,
shift it forward. Squeeze and lift
through your center. Then step it all the way up. Pivot on the back foot
and we rise up for Warrior I, Virabhadrasana I. Inhale in here, look up. Exhale, slow and steady,
take it all the way down. We're gonna step the back foot to a Plank or you can keep it
lifted here as we slowly lower belly to Cobra or
Chaturanga to Upward Facing Dog. Come through to all fours
or straight to Downward Dog. That will be the meeting spot. When you get there,
take a deep breath in. And a long breath out. On your next inhale, lift the left leg high,
Three-Legged Dog. Exhale, shift it forward,
knee to nose. Inhale, lift and lengthen. Exhale, shift it forward. Again,
shoulders over the wrists, upper body's in Plank. And then last time. Good, step the left
foot all the way up. Pivot on the back foot. We rise up, Warrior I. Big breath in. And big breath out takes
you all the way back down. Step the back foot
up to meet the front. Inhale, halfway lift,
airplane arms. Exhale to soften and fold. Bend the knees,
root to rise here. Inhale, reach all the
way up towards the sky. And this time exhale,
palms come together and slide back into home
at your heart space. Pause. Close your eyes here
or soften your gaze. Just observe your breath. Capture the flag here, capture a little
moment for yourself. With yourself, just noticing, relaxing the shoulders. Going inward. And then slowly
release the fingertips down. Inhale, reach all the way up. Soften the hard edges here. So we're gonna take
it to the left side bend. Take it to the right, just smoothing
everything out a little bit. Inhale, reach up. Exhale, bend the elbows, soften. Inhale, reach up. Exhale fold. Maybe wiggle the fingertips. So a little smoother. Inhale, we float up halfway. Exhale, soften and fold. Okay, check it out.
From here we're gonna walk the feet as wide as
the mat and turn the toes out. Use your hands here. You can even use a prop if you brought it to help
lift the floor up to you. We're gonna slowly
bend the knees and drop down into a squat. Now in this squat if you
want a little more activity, you're gonna
stay just as you are, palms come together. We're gonna press the palms
together to lift the chest. If you want a
little more restore, a little more support,
a little more yin, you can slide your prop underneath the
bottom and work here. Both are awesome. Breathe. Think about drawing the
shoulder blades together. Now an option here is to take
the fingertips in your mudra and draw them out
away from your body. Pause breathe. Feel that stretch in the wrist. And then maybe only if it's available and it
feels safe in your body, take the fingertips down for a little more
of a wrist stretch. Forearm stretch. If you are active, so not seated on your prop, really think about pressing
your arms into your legs, but then also squeezing
your legs into your arms. Everyone think about lifting
up from the pelvic floor. Now find your breath again. Let it be long and ever present. Maybe you're
listening to the sound. Lovely, and then slowly,
if you're on the prop, go ahead and release it. Just take it out in
front of you and everyone, you're gonna take
your fingertips behind you, one at a time
and come to a seat. Hi Benji. In your seat,
allow your knees to slowly fall to the right, both knees. Then you're gonna take
your right ankle and cross it over your left. Now stay here
breathing if you're like, "Whew, yeah, feel it." Great, if you
need a little more, we're gonna come
onto the forearms here. And even more, we'll come
all the way to the back. So find a place where you can be
for a couple cycles of breath. You might start to
close your eyes again and we're slowing it down. Just notice where
you're holding or gripping. Maybe in between the
eyebrows or in the jaw. In the fingers or the toes. Take one more breath. Send this breath
to your hip flexors. Whatever that means to you. Okay, and then
we'll slowly release. We're gonna take
it to the other side. If you're lying down
and you wanna start up, great if you already know
you're gonna come down for this, that's fine too. Windshield wiper
the knees to the left. Cross the left
ankle over the right. And again,
for some it's like, "Okay, this is gonna be good." Nice internal rotation
in the right hip, external in the left,
you're breathing. Maybe you come to the forearms. Maybe you come
all the way down, Benji level. Everyone breathe. Take one more cycle of breath. So in through the nose. Out through the nose or mouth. And then very,
very slowly with active feet. So just spread
your toes a little, you're gonna release that. We're gonna come
back up onto the elbows. And then we're gonna
press back up onto the hands. And then we're gonna
send the legs out long. And you're just
gonna walk your hands. Have you ever seen like a kitty cat making pancakes
or whatever they do? Is that what it is? You're just gonna
do that along your legs all the way down
and then all the way up. And then all the way down. And then all the way up.
Don't think, just feel it out. Find what feels good. Last time all the way down,
Forward Fold. My feet are wide here. It feels good for me today. You can zip it up tight,
Pashimottanasana if you like. Otherwise,
give yourself some space. Allow the weight of
the head to melt over. And if you happen to
have a little property here, you can bring it in for
a little forehead rest. Breathe. Relax your shoulders. Soak up the last
bits of this practice. These practices are
designed and made for you to connect to yourself. To engage in an opportunity to
provide yourself with a little bit of quality time with your
breath and your inner wisdom. A lot of love. So bring your
attention back to that. I know we can easily start
thinking about other things. It's all part of the practice. Alright, from here
we're gonna take that blankie, if you have one, and we're gonna
put it under thy knees. Whatever you got. And if you're like,
"No, I don't want that. "I want it for a pillow or "I want it on my belly
or anything else," of course, you're the boss. And we're gonna come all the
way down together, Benji level. Thank you. And you can rest
your hands on your belly. You can interlace them and
bring them behind your head. You can come to cactus arms
or you can take a traditional Corpse Pose with the palms
resting gently at your side. Get situated in your hips and your pelvis so that you're
in a comfortable position. And then close your eyes and
inhale deeply into your belly so much so that you
feel your belly rise. Big, big, big,
big, big, big belly and then exhale, soften. Allow, release and let go. And we'll repeat that. Inhale deeply
down into the belly. Come on now, do it with me. (relaxing music) And exhale, allow,
release and let go. And one more time, I'm not gonna cue you,
just take it away. Just a couple
minutes here to rest. Give yourself permission
to do absolutely nothing. Relax everything
and just let it go. Notice where your thoughts have moved toward. Just finish that
thought and come back to this presence
and this stillness. Just allow yourself to be. Nothing to do. Nowhere to go. And then very,
very slowly as you're ready, you start to bring some movement back to the physical body. I'm actually not gonna
tell you what to do here. I'm just gonna allow you to follow the pull and move at the tempo that's
right for you today. We have a saying here
in my hometown in Austin, keep it weird. I think this is definitely a
good moment to keep it weird. Start to wake the body
back up when you're ready. Oh, Benji's waking up too. See, he knows. You can slowly bend the knees up towards the chest
and give yourself a hug. Mhmm-hmm mhmmm. Turn to one side
and come up to a seat or you can rock
and roll up to a seat. Hey buddy. Love you. We'll bring the palms together. Thank you so much for sharing
this practice and all the practices that we
collaborate on together. It's an honor and a
pleasure and I love ya. Thank you. Let's take one
final breath in together. And as we breathe out, you can bow the
head to the heart, mind intelligence to the
body intelligence, the heart. I love that we take this time
together to integrate it all. You rock. Hope to see you soon. Invitation here to whisper
something kind to yourself. Namaste. (upbeat music)