Hey ladies welcome to yoga with Adriene

I am Adriene and today we have a special

supportive sequence just for us goils

this is a restorative practice a very

simple one that you can do at home what

I love about this practice is it you

know eases cramps it quells PMS great

for everyone but also it just is a

comforting supportive sequence that I

can do in the comfort of my own home you

don't need anything fancy you don't need

any yoga props if you have a bolster in

a block great but all you really need is

a towel or a blanket and some pillows

hey pillow yoga so grab the pillows off

your bed steal the pillows off your

roommates bed just kidding or your couch

pillows hop into something comfy and

I'll see you on the mat

all right so the first thing we're gonna

do today is grab our blanket or towel

and just roll it you can roll it about

this high or even a little higher if you

want you can even put your pillow down

voila and your blanket just want to come

into a nice comfortable seat so across

the legs and give ourself a little bit

of space so often we're practicing half

Lotus or Lotus we're kind of binding

everything up today we're gonna give

ourselves a little bit of space so crawl

your elbow your elbows hello

PMS I blame PMS no your heels draw your

heels out and then take a second to just

sit up nice and tall looping the

shoulders forward up and back a couple

times you can close the eyes here or

soften the gaze and we're just taking a

second to just kind of go inward and

land here on the mat land here with the

video

perhaps you're feeling a little bit

fussy or frustrated or perhaps you're

busy busy yell and so we're just taking

a second or two here to just check in

with the body

let the weight of the legs grow heavy

let the heart lift up just slightly so

we're not pushing or forcing anything

here today considering a gentle wash as

we move throughout our poses might take

it take a second here to drop the chin

to the chest stretching the back of the

neck I'm just checking in with the body

you might notice that you're a little

tired and the spine wants to collapse so

you can maintain this nice lift in the

heart as you draw your chin to your

chest a couple of breaths here

and we'll turn the palms face up now

just kind of balancing out the energetic

body here as we inhale lift the chin up

towards the heavens careful not to

crunch the back of the neck but just

lifting the chin kind of rocking the

head a little side to side again nice

long smooth deep breaths and then we'll

rock the right ear over the right

shoulder nothing fancy here

arms heart palms open again taking this

time to just check in with the body

check in with the breath

drop your chin to your chest take left

ear over left shoulder let the mind in

the body connect to hopefully a balance

out vanadis balance out the energetic

system and provide a little openness or

relief to the physical body and then we

exhale bring it back to Center

turn the palms face down and we're gonna

inhale just a little spinal flex here

loop the shoulders press the palms into

the knees here as you lift your heart

tops of the thighs sit bones ground down

as we inhale just kind of opening the

front body opening the heart you can

find a little femininity here why not a

little movement and then on on an exhale

we'll drop the chin to the chest and

draw the navel back gently releasing the

weight of the head over and then they

get like getting all in the zone here

too too soon it can't talk then again

we're going to just kind of find a

little self expression a little feminine

movement a little sway a little organic

gestures here here we go again

inhaling all the way up nice long lift

through the crown of the head long spine

little movement and then on an exhale

chin to chest

navel draws back and we take a couple

breaths here can catch the weight of

your body palms to knees here and really

breathe into the upper back

and one more time we inhale lift the

heart and on an exhale release it back

and then we'll gently bring everything

back to centre head over heart heart

over pelvis draw your palms together and

just take a second here to be with your

breath and perhaps just a little

invitation you can totally skip this but

an invitation to just set an intention

this can be a great opportunity to just

kind of mindfully cancel clear any PMS

or any business that you've had so far

perhaps you kind struggle in the day or

perhaps you've been just not in a good

place so here's a chance to just quiet

the mind and set an intention something

positive that will serve you in your

practice

this can be simply I choose to find more

ease I choose to surrender repeat your

intention to yourself confirming it

considering it already done and then

we'll take a nice deep breath in and on

an exhale release and come on to all

fours all right so we're gonna come to

all fours here and just take a couple

breaths in cat-cows so nothing fancy

here just an opportunity again to check

in with the body we inhale loop the

shoulders heart radiates forward you can

close your eyes again take a couple

moments here to find a little movement

and then on an exhale we curl the

tailbone under we press up and out of

the palms pressing on the tops of the

feet and draw the navel up towards the

spine

same thing here really inviting the body

to work it out so here's a chance to

connect to your feminine side if that

appeals to you or if that's too new agey

for your just kind of finding a little

self-expression so that you can feel

good inhale

looping shoulders feeling the front body

stretch we press up and out of the palms

here and then exhale tailbone tucks and

we travel up the spine so just do this a

couple times on your own

moving with the breath

then we'll come back to tabletop

position curl the toes under and gently

walk the fingertips back towards the

tops of the thighs little Yoga for the

feet moment bonus and we're gonna take

our pillows now yay and we're gonna

bring them in front so I have a nice

long body pillow here and I'm going to

widen the knees as wide as the mat so if

you have a body pillow I knew this was

gonna get freaky fast if you have the

body pillow you can hike it all the way

up towards your crotch

heyo and for some this might be enough

so we'll just take a couple moments to

do little variations of this so I'm

still um I'm still on my toes here so

I'm gonna walk my fingertips forward to

come on to the tops of the feet and send

my sit bones back so I'm coming into a

nice supported extended Child's Pose

here notice how I'm rocking but I

totally encourage a little bit of

rocking again just a little organic

movement a little sexiness a little

sensuality all for you though not for

anybody else today just you okay so from

here if I have a lot of space in my hips

and I'm wanting a deeper release I'll

come onto the my pillow here just one

pillow palms walking forward coming to

turn on the right ear here coming on the

side oh yeah baby

mmm or if you're like no need more

support today

because all ladies are different then

I'll grab another pillow diving forward

oh this one's feather and then guess

what if I want even more support I'll

grab another one and again I'm hiking

them all the way up towards the front of

the hip creases I'm kind of considering

this upward lift as I as I lengthen up

through the spine I might reach my arms

up even to get a nice long extension and

then I die forward baby coming on to one

side so five nice long deep breaths here

pressing into the palms I'm gonna lift

my head up lengthen look for nice long

extension as I lift the chin up and then

on an exhale turning to the opposite

side same thing five nice long deep

breaths here

and I'll press into the palms use them

to walk your way all the way back up and

then I'll take my pillow mountain

and toss it to the side okay yoke so

we're gonna draw the knees in towards

Center and we're gonna come into a hero

pose or a hero variation so if hero pose

is not something you practice because of

your knees or maybe you're new to yoga

and you want to be mindful then that's

great you can practice this a couple

different ways so we can curl the toes

under give ourselves lots of space knees

in line with the hip points and practice

this next position or this next stretch

here or we can take our block and bring

it in between the ankles come on to the

tops of the feet and sit down here knees

still nice and wide so this is pretty

great I can also draw my knees in here

taking maybe the fleshy part of the

calves just moving them aside there us

on a hero pose we sit up nice and tall

so we're here here or here or we're in

the full full guy which is again coming

onto the tops of the feet

yielding kind of lifting up through the

heart as I sink down drawing the knees

together again we're not collapsing here

but we're taking care of the body

lifting up

so a couple of different variations here

hands can rest gently on the tops of the

thighs and we'll all inhale lift up

through the crown of the head exhale

ground down through the elbows close

your eyes just observe the breath again

we have many different variations here

and I'm gonna take my fingertips to the

side and I'm gonna gently walk come back

so this is super super mindful here

especially if you're in the full hero

posture here but even on the block or on

the toes we want to be mindful as we

open up the front body so for some

people when they're cramping it's great

to apply pressure gentle you know but

apply some compression right for others

it's better to open up so we're doing a

little bit of both today so we'll open

up here

I'm not letting the head rock back I'm

just kind of opening the chest walking

my fingertips back and towards each

other opening up through the front body

so if you're in full Hero it might look

like this if you're on the block it

might look like this

or with the knees wide

or if you're on the toesies it might

look like this and actually with the

lift of the toes most people could

probably put their palms down maybe not

everyone so you could just experiment

again it's not about right or wrong but

the experience were already winning

because we've taken the time to

ourselves today to practice and

counteract the imbalances in the body

hopefully provide relief a couple more

breaths here if you are a flexible yogi

and you're ready to go for soup Devore

asana you might continue the journey

back so again super mindful if this is

brand new to you take it easy grow this

posture so if we're there though we

might come on to the forearms any

variation right now we're breathing into

the lower belly nice long smooth mindful

breaths and you might just check it out

here soft in the fingertips my

lady-friends no clenching and then if

you have experience or you have the

space available you are welcome to come

all the way back sometimes it's nice to

plant a pillow behind you here for the

full relief full release rather

breathing soup Tabata Kinison again

fingertips soft and whatever variation I

cannot stress enough towel this is an

intense posture this is kind of an

advanced posture so especially on

YouTube you know we see all these Yogi's

doing poses and I just want to be I just

want to walk the talk and say that this

might be something we build up to in

time to come out of the posture I draw

the elbows in inhale lift the heart use

the palms to gently walk yourself back

up we might catch up with our friends

who are

here and we'll all slowly lift the heart

head over heart heart over pelvis come

on to the fingertips and then crawl our

way gently slowly nice and slow today

back to all fours walk the knees

together curl the toes under so if you

are on your toes you're gonna go

opposite if you were on the tops of your

feet you're going to come onto the toes

so wherever you were you're gonna do the

opposite in the feet to just kind of

counteract this and then we find the

little movement again a sway massaging

the Front's of the hip creases and again

you see it's nothing fancy you can do

this on your own just connecting to the

body connecting to the breath lower

belly getting some love reproductive

organs getting a little muscles a little

sensual massage and then we release

coming back to all fours awesome ladies

okay next up we're going to practice

head to knee pose or jaw new source

awesome so come on to your booty and

take the legs wide so this variation is

supported yeah yeah and should feel

yummy this isn't the Olympics or

gymnastics class so you have nothing to

prove here just you know to go as well

and you don't have to go super splits on

me can just widen as much as you feel

comfortable cool then we're gonna take

the left heel in towards the center line

voila we're gonna sit up nice and tall

and we're gonna have our blanket here if

we need to we can lift the hips up on

the blanket for a little bit of space so

this feels good because with my hips

lifted my legs kind of fall down a

little bit and that feels awesome so I'm

gonna take my pillows pillow or pillows

and I once again I'm gonna draw the the

pillow start with one overachiever I'm

gonna draw the pillow towards the front

of the hip crease

now in head to knee pose I take my heart

I lift it up and I take my rib cage and

kind of guide it over towards the right

side I'm grounding down through the top

of that left thigh bone and of course

making any adjustments along the way

just so I feel supported great I am

gonna double pillow it hey um and I'm

gonna inhale lift up through the heart

and then exhale crawl it forward nothing

fancy here just nice and easy

I can even triple pillow it here I have

this other little baby couch pillow and

giving myself support this feels awesome

my belly's supported and I can maybe

grab my foot here or really today just

let it all hang

so we inhale in and exhale or head down

breathing into the back body here

pressing into the right heel right toes

up towards the sky fingertips ourself to

jazz relax

inhale breathing into the lower back

exhale grounding down through the sit

bones remember your intention here

inhale lots of love in and exhale draw

your chin to your chest and slowly roll

it up saw fingertips ladies as we slowly

stack the spine and roll up head over

heart heart over pelvis awesome now

we're gonna take it to the other side so

again I'm sitting up on my blanket I

draw the right heel and send the left

heel out and you know for kind of

restorative postures like this sometimes

you know the bulk of the work really

isn't just getting set up but it's worth

it once you get there and my hope is

that you learn how to do these with the

video but then you are able to do this

on your own too so drawing my pillar a

pillar up to my hip crease and finding

what feels good on this side

grounding down through the top of that

right thigh I inhale lift my heart take

my rib cage with me and then forward

fold

so you can find different levels and

restorative it's really not about like I

can come I can do my head to knee pose I

can show you that but that's really not

what it feels good when I'm trying to

relieve cramps and just find relief in

the body and rest my mind and soul the

support feels nice so give it a try

I can't I'm breathing into the back body

here I'm maintaining a little awareness

in my left leg pressing into my left

heel if you are grabbing onto the pillow

or the blanket keep softness little

grace in the fingers

I just noticed I was clenching in my jaw

so relax your jaw inhale in and on an

exhale right down through your sitting

bones draw your chin to your chest and

slowly roll it awesome from here we're

gonna move straight into a supported by

she won't turn on us so can you keep

your blankets that you have here and

we're gonna send the feet out in front

and I'm gonna turn to the side here so

again you can keep your blanket or your

towel here to lift the hips up

I'm gonna do the same thing drawing the

pillows in man look at this check this

out

one place or it's great to be greedy and

it's fun it kind of went like

restorative yoga like this reminds me of

when I was a kid and I would like to

create forts and just comfortable places

for myself to be in so that's kind of

what we're doing here as women like

making sure that we take the time to

find comfortable places and when it's

most needed it's so look I can even do

this and get as creative as I want I

inhale in I think up with my heart

lots of space as I exhale forward fold

so you have an option here you can go

for head to the pillow here this will

have plenty of room to breathe or you

can come on to the side a little deeper

finding a spot today that feels most

comfortable and yummy to you and when

you found your spot press into your

heels toes up towards the sky take a

deep breath in and then on an exhale

soften in the feet

yeah permission to soften in the feet

you might find a little rock here you

might find a nice long juicy exhale out

finally releasing that tension that

stress the frustration you might have

been holding on to in the body

breathing into the back body I find I

just kind of gently remind myself to

draw my shoulders away from the ears so

I'm not clenched up but there's

definitely more than meets the eye in

these restorative postures and the

longer were there the more opportunity

we have to find that yummyness that

release that space

unbinding

let's take one more breath in and then

exhale pressing into the sit bones again

we draw the chin to the chest and slowly

roll it up awesome so now we're gonna

head into soup Tabata can awesome

SuperDuper yummy all year round but a

nice supported one feels really great

when you're dealing with the cramps so a

couple different options here if you

have a block then let's play with your

block if you have a bolster pretend this

was a bolster you can I don't have a

bowl through here but you can place your

bolster here or even here you just have

to imagine and then this becomes a nice

place to lay the the spine obviously we

don't have a bolster here and in some

ways I think it's great because not a

lot of people have a bolster at home so

this is kind of fun to just play with

things that we have in the house pillows

right so a couple different options if

you have your towel or your blanket

you'll roll it up long ways like so I'm

gonna sit up against my my little roll

here and then gently gently rock down

soles of the feet come together and this

is one variation to open the chest to

breathe into the lower belly and soften

the grind if you have a pillow here

extra pillow you can pillow the head the

neck feels great and then we can take

our other pillows to the side to support

the outer edges of the lake so oh yeah

this feels awesome

so I've rolled the blanket or the towel

up underneath my spine never used a

pillow to just kind of support the head

and neck

and I've brought my remaining remaining

I'm getting to send out here I need to

stay focused stay alive yoga's Adrienne

I've bought my remaining pillows to

support the outer edges of the legs

hands come to the belly here and we just

give it a little movement a little

Perris

and maybe hands gently come to rest on

the hip creases or you can even come

into a mudra here like so index finger

and thumbs coming together a sign of the

woman and rest it here that kind of

feels nice

relax your jaw again relax the skin of

the face make sure you're not clenching

between the two eyebrows just letting

everything go here feeling supported and

again if you feel like this might be

good you can use the hands to just

provide a little movement little

energetic movement you can even take the

thumbs to the hip creases or just below

and wiggle them here again just

stimulating the Nadi's or the energetic

channel

let's take two more nice long smooth

deep breaths here letting everything go

they'll intently bring the fingertips to

the outer edges if I draw the knees in

towards the centerline

take a second to come on the elbows lift

your head your heart come on to the

elbows pull the blanket or the pillow

whatever you used that was underneath

your spine away and come back so that

your head is on your pillow nice last

thing before shavasan is this little

gentle twist using your pillows group

that are already here so I'm going to

press my palms down to draw my knees

into my chest let the lower back become

flush with the mat and begin to rock a

little side to side

you can draw circles with the knees here

if that feels good and you know just

providing a little bit of organic

movement to release the lower back

especially that lower lower back girls

you know what I'm talking about it's

kind of a key

and then really easy I'm gonna inhale

reach my fingertips up over the head

soft elbows here I can grab the outer

edges of my pillow here that feels good

and then I'm gonna rock my knees towards

the right how they're gonna land on my

pillow awesome and I breathe for me also

landing on my mic not so awesome there

you go oh yeah oh yeah and again this is

supported so yeah our knees can go all

the way to the ground but we're giving

yourself that cushion that's support so

we breathe into the lower belly you can

come on to the left ear here feels great

on an exhale I bring it back to center

nice wide knees take a second here to

shimmy a little left to right showing

off my pink socks that I wore just for

the ladies because I am a nerd and then

taking it to the other side find what

feels good maybe coming onto the right

ear

inhaling deeply and exhale fully gently

will rock it back to Center feet come to

the earth hands come to the lower belly

and we slide the legs out long for you

guessed it shavasana so you can really

use that image of kind of setting up a

tent a little feminine love tent so

whatever feels good here's some

suggestions of course bring that rolled

up blanket underneath the backs of the

knees yeah you have a big bolster you

can do that here too

if you have a ponytail or a bun in let

it go yeah if you have a nice heavy

pillow like a feather pillow that feels

great on the tops of the thighs but any

pillow will do I'm gonna go ahead and

use this one here just a little weight

and the tops and then nice comfy thing

here great and then why not have it do

it all feels awesome

so widen your legs at least as wide as

the mat or maybe is why does the blanket

soften through the toes and the ankles

relax your shoulders maybe draw your

shoulder blades in together and down so

the heart is nice and open here

open the palms take a deep breath in

through the nose and exhale out through

the mouth two more just like that ladies

inhale in and exhale release last one

make it good inhale and exhale sigh it

out huh great stay here as long as you

like I reach over pause the video at

this point my rock they hit a little

side to side take this moment for you

you