WEBVTT 00:00:00.470 --> 00:00:01.470 What's up my friends? 00:00:01.470 --> 00:00:02.599 Welcome to Yoga with Adriene. 00:00:02.600 --> 00:00:03.600 I'm Adriene. 00:00:03.600 --> 00:00:04.600 Sorry you have a headache. 00:00:04.600 --> 00:00:09.320 Let's do some yoga to try to help you feel better. 00:00:09.320 --> 00:00:21.560 All right, so we're going to begin in a comfortable seat. 00:00:21.560 --> 00:00:27.979 I recommend, since we're going for a nurturing practice here, maybe lifting the hips up on 00:00:27.980 --> 00:00:29.769 a blanket here, like so. 00:00:29.769 --> 00:00:35.190 You can also sit up on a pillow or a block or a book. 00:00:35.190 --> 00:00:36.570 It's not necessary. 00:00:36.570 --> 00:00:39.510 You can even do this part in a chair. 00:00:39.510 --> 00:00:44.360 But just take a second to get into a comfortable seat, because we're going to begin with my 00:00:44.360 --> 00:00:50.610 number one headache remedy, which is a little Pranayama, alternate nostril breathing, which 00:00:50.610 --> 00:00:54.190 we have a video for as well that I'll link you to. 00:00:54.190 --> 00:00:58.650 But I'll take you through the steps here, since we're here now, together. 00:00:58.650 --> 00:01:02.760 We'll take the hand out in front and we're just going to take the three middle fingers 00:01:02.760 --> 00:01:04.550 and draw them in towards the palm. 00:01:04.550 --> 00:01:09.080 Then I will sit up nice and tall. 00:01:09.080 --> 00:01:12.850 Take a deep breath in and a long breath out. 00:01:12.850 --> 00:01:17.880 I'm going to begin with Nadi Shodhana, alternate nostril breathing. 00:01:17.880 --> 00:01:21.539 So, I'll bring the thumb to the right nostril. 00:01:21.540 --> 00:01:28.020 You can keep your eyes open to check me out, and then once you feel like you get the rhythm, 00:01:28.020 --> 00:01:32.770 we'll close the eyes and just kind of soften the skin of the face a little bit here. 00:01:32.770 --> 00:01:38.090 So Nadi Shodhana, alternate nostril breathing, we bring the right thumb to the right nostril. 00:01:38.090 --> 00:01:45.640 I'm going to take a deep breath in through the left nostril. 00:01:45.640 --> 00:01:51.780 After the inhale at the top, I'm going to bring my right pinkie now to plug the left 00:01:51.780 --> 00:01:55.440 nostril as I breathe out through the right. 00:01:55.440 --> 00:02:01.899 So, I'm alternating in and out. 00:02:01.900 --> 00:02:07.970 Now I'll inhale in through the right nostril. 00:02:07.970 --> 00:02:09.970 Pause at the top. 00:02:09.970 --> 00:02:11.150 Alternate. 00:02:11.150 --> 00:02:18.040 And breathe out through the left nostril. 00:02:18.040 --> 00:02:23.510 Inhale in through the left. 00:02:23.510 --> 00:02:32.511 Pause at the top, reseal the left nostril and switch out through the right. 00:02:32.511 --> 00:02:34.549 So, if this is new to you and you're like, "I have a headache, I can't learn anything 00:02:34.550 --> 00:02:35.550 new right now. 00:02:35.550 --> 00:02:37.140 I'm so frustrated," I understand. 00:02:37.140 --> 00:02:40.349 I'm just going to meet you at the pass with that. 00:02:40.349 --> 00:02:44.760 So, drop the hands for a second, take a deep breath in and exhale. 00:02:44.760 --> 00:02:46.069 Shake it out. 00:02:46.069 --> 00:02:48.459 And we try again. 00:02:48.460 --> 00:02:54.110 So, each time we're inhaling, we're switching to the alternate nostril and then we're exhaling. 00:02:54.110 --> 00:02:57.590 Each time we exhale, we'll inhale through that same nostril. 00:02:57.590 --> 00:03:02.540 This breath, this Pranayama practice, especially once you get the hang of it, is so calming, 00:03:02.540 --> 00:03:08.750 so cooling, really great for headaches and really wonderful particularly for sinus headaches. 00:03:08.750 --> 00:03:12.430 We're going to address a couple of different kinds of headaches, the sinus headaches, tension 00:03:12.430 --> 00:03:13.970 headaches, stress. 00:03:13.970 --> 00:03:21.170 But let's begin again, a little alternate nostril breathing and we'll have a separate 00:03:21.170 --> 00:03:26.400 video for migraines, but if you're really already feeling that pounding headache, really 00:03:26.401 --> 00:03:32.040 splitting your moment in two, you might just do this alternate nostril breathing and then 00:03:32.040 --> 00:03:33.879 save the rest of the video for later. 00:03:33.879 --> 00:03:34.879 So, here we go. 00:03:34.879 --> 00:03:37.549 A couple of more passes. 00:03:37.550 --> 00:03:40.540 I'll close the eyes this time maybe. 00:03:40.540 --> 00:03:46.690 And inhale, in through the left nostril, sealing the right. 00:03:46.690 --> 00:03:50.329 Pause and switch. 00:03:50.330 --> 00:03:53.100 Exhale out through the right. 00:03:53.100 --> 00:04:01.230 Inhale, in through the right. 00:04:01.230 --> 00:04:06.149 Switch. 00:04:06.150 --> 00:04:09.090 Out through the left. 00:04:09.090 --> 00:04:11.860 Deep inhale, in through the left. 00:04:11.860 --> 00:04:16.988 Pause and switch. 00:04:16.988 --> 00:04:21.250 Long exhale, out through the right. 00:04:21.250 --> 00:04:23.460 Sit up nice and tall. 00:04:23.460 --> 00:04:27.190 Inhale deeply through the right. 00:04:27.190 --> 00:04:38.880 Pause, switch and seal out through the left. 00:04:38.880 --> 00:04:42.350 Inhale in through the left. 00:04:42.350 --> 00:04:51.380 Pause, switch, seal and out through the right. 00:04:51.380 --> 00:04:54.719 Deep inhale in through the right nostril. 00:04:54.720 --> 00:05:01.650 And switch, and out through the left. 00:05:01.650 --> 00:05:15.010 We'll continue in just a couple of moments on your own. 00:05:15.010 --> 00:05:46.990 Let's do one more pass, seeing if we can extend the inhalation and exhalation a little more. 00:05:46.990 --> 00:06:00.590 Finish it out wherever you are. 00:06:00.590 --> 00:06:06.758 Even it out if you must and then we'll find what feels good as we release the hands and 00:06:06.759 --> 00:06:12.670 take a second to just breathe in and out through both nostrils. 00:06:12.670 --> 00:06:19.590 Sit up nice and tall. 00:06:19.590 --> 00:06:21.020 Relax the skin of the face. 00:06:21.020 --> 00:06:23.870 Close your eyes, you don't need to look at the video here. 00:06:23.870 --> 00:06:26.289 I gotcha. 00:06:26.289 --> 00:06:31.560 See if you can align your head over your heart and your heart over the pelvis or the base 00:06:31.560 --> 00:06:32.560 of the spine here. 00:06:32.560 --> 00:06:40.169 So, just bring a little consciousness into the body. 00:06:40.169 --> 00:06:46.229 Then nice and easy, we'll draw the shoulders up towards the ears on a big breath in. 00:06:46.229 --> 00:06:52.880 And on an exhale, draw the shoulder blades in and together and down for your release. 00:06:52.880 --> 00:06:55.759 Two more just like that. 00:06:55.759 --> 00:06:57.509 Inhale. 00:06:57.509 --> 00:07:01.130 And exhale. 00:07:01.130 --> 00:07:05.150 And inhale, trying to get into the neck and shoulders. 00:07:05.150 --> 00:07:11.130 Release any tension that might be creeping up towards the brain. 00:07:11.130 --> 00:07:12.219 Cool. 00:07:12.220 --> 00:07:17.730 Draw the palms together at the heart, inhale in through the nose. 00:07:17.730 --> 00:07:21.910 This time exhale out through the mouth. 00:07:21.910 --> 00:07:23.460 You can bat the eyelashes open. 00:07:23.460 --> 00:07:27.659 Take a look at the video, at your screen, but keep your energy nice and soft. 00:07:27.660 --> 00:07:33.080 So, we're using the breath to create a little bit of healing here for the head. 00:07:33.080 --> 00:07:39.659 And for me, people always kind of furrow their brow, or wonder like how do I send breath 00:07:39.660 --> 00:07:40.810 to various parts of the body. 00:07:40.810 --> 00:07:42.810 So, think of it as energy today. 00:07:42.810 --> 00:07:44.930 For me, that's what restorative yoga is all about. 00:07:44.930 --> 00:07:51.080 That's where the real power of yoga and its healing approach comes from energy. 00:07:51.080 --> 00:07:52.650 So think of the breath as energy. 00:07:52.650 --> 00:07:58.229 So, we'll send breath, we'll send energy to the neck and shoulders here with this next 00:07:58.230 --> 00:08:00.710 move by practicing Garudasana Arms. 00:08:00.710 --> 00:08:05.289 We're going to send the fingertips out, also known as Eagle Arms, and we sit up nice and 00:08:05.289 --> 00:08:06.360 tall. 00:08:06.360 --> 00:08:08.510 This is where, again, lifting the hips can help a little bit. 00:08:08.510 --> 00:08:15.010 So, if you feel like the Mr. Burns thing going on, give yourself a little support, a little 00:08:15.010 --> 00:08:17.861 lift so you can sit up nice and tall. 00:08:17.861 --> 00:08:18.861 So, you send the fingertips out. 00:08:18.861 --> 00:08:20.330 Keep it soft. 00:08:20.330 --> 00:08:21.330 Shoulders are relaxed. 00:08:21.330 --> 00:08:25.580 You might even start to go, "Oh yeah, now I'm starting to realize why I have a headache." 00:08:25.580 --> 00:08:27.080 So, we'll relax. 00:08:27.080 --> 00:08:31.229 The shoulders down and find a gentle lift up through the heart through the sternum. 00:08:31.230 --> 00:08:35.380 Then nice and easy, we're going to cross the right arm underneath the left. 00:08:35.380 --> 00:08:36.929 Then we bend the elbows. 00:08:36.929 --> 00:08:39.899 Kind of come to a "Hi-ya." 00:08:39.899 --> 00:08:41.489 No more headache. 00:08:41.489 --> 00:08:44.959 Then we'll continue the wrap around, maybe the palms come together or maybe not, it doesn't 00:08:44.959 --> 00:08:45.959 really matter. 00:08:45.959 --> 00:08:52.390 We can just let the fingertips come wherever they naturally arrive and if it's here, that's 00:08:52.390 --> 00:08:53.390 fine too. 00:08:53.390 --> 00:08:57.839 So, we're just finding this cross and we're wanting to find a broadness through the upper 00:08:57.839 --> 00:09:04.260 back body and this lift in the heart as I inhale, reach the fingertips and elbows up, 00:09:04.260 --> 00:09:06.660 exhale, fingertips out. 00:09:06.660 --> 00:09:08.560 Again, inhale. 00:09:08.560 --> 00:09:09.649 Fingertips and elbows up. 00:09:09.649 --> 00:09:10.920 We reach. 00:09:10.920 --> 00:09:12.849 Exhale, fingertips out. 00:09:12.850 --> 00:09:14.550 Don't push. 00:09:14.550 --> 00:09:16.109 Breathe into the upper back body. 00:09:16.110 --> 00:09:17.399 Close your eyes now. 00:09:17.399 --> 00:09:21.569 Deepen your breath and again, think of the breath as energy. 00:09:21.569 --> 00:09:27.349 So, we find a couple of nice, long, smooth, deep breaths here. 00:09:27.350 --> 00:09:30.950 Breathing into the upper back body, breathing into the neck and shoulders, sitting up nice 00:09:30.950 --> 00:09:32.029 and tall. 00:09:32.029 --> 00:09:37.589 So, this is wonderful for circulation in the upper body. 00:09:37.589 --> 00:09:44.749 We're going to keep moving here, but again, if you're already to the point of borderline 00:09:44.749 --> 00:09:48.589 migraine or headache, so you might just stay here in Eagle Arms on both sides. 00:09:48.589 --> 00:09:54.500 So, let's just see how far we get together. 00:09:54.500 --> 00:09:57.759 All that to say just stay in the moment, stay with the sensations. 00:09:57.759 --> 00:09:59.100 And again, use that breath as energy. 00:09:59.100 --> 00:10:01.230 A couple more breaths here. 00:10:01.230 --> 00:10:03.980 Inhaling, elbows up. 00:10:03.980 --> 00:10:12.970 Exhaling, fingertips out. 00:10:12.970 --> 00:10:23.819 Then slowly we'll unravel and release. 00:10:23.819 --> 00:10:27.300 Bring the palms to the tops of the thighs or the knees, whatever feels best and just 00:10:27.301 --> 00:10:30.829 take a moment to notice how you feel. 00:10:30.829 --> 00:10:34.049 Notice the energy in the upper body. 00:10:34.049 --> 00:10:42.060 Relax your shoulders, keep the heart soft and open. 00:10:42.060 --> 00:10:47.469 Then dropping the chin to the chest, breathe into the back of the neck. 00:10:47.470 --> 00:10:49.769 Nice and slow, you can keep the eyes closed here. 00:10:49.769 --> 00:10:52.019 We're going to draw circles with the nose. 00:10:52.019 --> 00:10:55.730 So, if you practiced with me before, you know that I love this little move. 00:10:55.730 --> 00:11:01.850 This is a great and simple tension buster. 00:11:01.850 --> 00:11:06.619 Really great to just work out the kinks in the neck and make sure that the energy is 00:11:06.619 --> 00:11:17.560 flowing, the Prana, so that your stuff doesn't get too clogged up. 00:11:17.560 --> 00:11:22.310 So, take it in the opposite direction if you haven't already. 00:11:22.310 --> 00:11:32.378 And then when you feel satisfied, we'll come back to center and we'll send the fingertips 00:11:32.379 --> 00:11:33.379 out. 00:11:33.379 --> 00:11:36.899 This time, drop the left arm underneath. 00:11:36.899 --> 00:11:41.769 Nice and slow, big long smooth breaths as we come into Eagle Arms on the other side. 00:11:41.769 --> 00:11:43.829 So, maybe the palms come together, maybe not. 00:11:43.829 --> 00:11:46.420 We inhale, fingertips up, elbows up. 00:11:46.420 --> 00:11:50.628 Exhale, fingertips out. 00:11:50.629 --> 00:11:53.759 Breathe. 00:11:53.759 --> 00:12:00.149 Shoulder blades get a lot of love here as we breathe up into the upper back body. 00:12:00.149 --> 00:12:05.059 It's kind of redundant, "Up into the upper back body." 00:12:05.059 --> 00:12:20.019 Keep it soft and sweet here, drop into your breath. 00:12:20.019 --> 00:12:21.019 Relax your jaw. 00:12:21.019 --> 00:12:27.040 Let's take on more full breath in and out. 00:12:27.040 --> 00:12:37.111 And then we softly and slowly unravel and again, bring the palms to the tops of the 00:12:37.111 --> 00:12:39.670 thighs of the knees and loop the shoulders a couple of times here. 00:12:39.670 --> 00:12:40.670 Just notice how you feel. 00:12:40.670 --> 00:12:42.290 Now, go a little freestyle on me. 00:12:42.290 --> 00:12:47.959 We can return to the circles or maybe it's just a back and forth in the neck, finding 00:12:47.959 --> 00:12:50.518 a softness and a suppleness. 00:12:50.519 --> 00:12:53.989 It may seem kind of obvious, but it's like sometimes you have a headache, it's just much 00:12:53.989 --> 00:13:02.230 easier to go pop that Advil or that ibuprofen and heal it that way. 00:13:02.230 --> 00:13:06.129 But really, a little neck rolls, sorry, I was thinking about a memory. 00:13:06.129 --> 00:13:09.170 I always used to say i-be-pro-fren, it's i-byu-pro-fen. 00:13:09.170 --> 00:13:12.399 Anyway, my dad does it too. 00:13:12.399 --> 00:13:18.170 A little neck hygiene goes a long way for headaches, so take a couple of freestyle moments 00:13:18.170 --> 00:13:20.139 here. 00:13:20.139 --> 00:13:28.019 Stick with your breath. 00:13:28.019 --> 00:13:34.299 Resist the urge to clench. 00:13:34.299 --> 00:13:38.939 Keep it soft. 00:13:38.939 --> 00:13:44.858 Then we'll come back to center, and we're going to move into a forward fold. 00:13:44.859 --> 00:13:49.249 So, we have a couple of options here, you can stay on your lift. 00:13:49.249 --> 00:13:54.820 This is really great for the heart, so we want to get the blood flowing in the opposite 00:13:54.820 --> 00:13:58.029 direction and we'll talk about going upside down later. 00:13:58.029 --> 00:13:59.769 But this is just a nice way to start. 00:13:59.769 --> 00:14:04.100 So, I'm going to send the legs out long. 00:14:04.100 --> 00:14:09.050 Nice and easy, maybe the hips stay lifted here, we bring the heels hip width apart for 00:14:09.050 --> 00:14:13.209 this, no need to keep it all tight and peanut butter and jelly and all that silliness. 00:14:13.209 --> 00:14:18.040 Keep it soft here, point and flex the feet even. 00:14:18.040 --> 00:14:19.219 Then inhale. 00:14:19.220 --> 00:14:23.389 Lift up the fingertips, lift up through the armpit, chest, lift your heart, and exhale 00:14:23.389 --> 00:14:24.389 nice and easy. 00:14:24.389 --> 00:14:26.540 We forward fold, bending the knees. 00:14:26.540 --> 00:14:30.651 Belly comes to the tops of the thighs and we rest the weight of the head over and out. 00:14:30.651 --> 00:14:36.309 It is really nice to bring the head between the legs, and I should mention that this is 00:14:36.309 --> 00:14:41.769 also quite nice in a chair, which we do in our "Dorm Room Yoga" or "Yoga for Tight Spaces." 00:14:41.769 --> 00:14:47.541 So, this is great if you're staring at a computer all day and you start to get that headache 00:14:47.541 --> 00:14:51.989 at your office or your desk from working on your computer too long, or from just being 00:14:51.989 --> 00:14:53.879 inundated with stuff. 00:14:53.879 --> 00:14:58.250 This is a nice place to come in your chair, or here now on your mat. 00:14:58.250 --> 00:15:13.249 We fold over and we breathe here, nice long smooth deep breaths. 00:15:13.249 --> 00:15:14.779 Breathe into the back body. 00:15:14.779 --> 00:15:17.269 Relax your shoulders down. 00:15:17.269 --> 00:15:20.540 If you're a little more flexible, you have that space available, you might begin to slide 00:15:20.540 --> 00:15:22.899 the heels out a little bit. 00:15:22.899 --> 00:15:26.540 But keep a softness, a buoyancy in the knees. 00:15:26.540 --> 00:15:34.238 So, we're wanting to create space and relieve tension. 00:15:34.239 --> 00:15:40.129 This alleviates some of the pressure in the head as we bring the heart forward and the 00:15:40.129 --> 00:15:42.350 head down. 00:15:42.350 --> 00:15:45.240 Really wonderful for circulation as well. 00:15:45.240 --> 00:15:46.519 Shoulders relaxed. 00:15:46.519 --> 00:15:49.739 Let's take one more breath. 00:15:49.739 --> 00:15:51.179 And to come out, don't rush it. 00:15:51.179 --> 00:15:58.059 Nice and slow, we release the arms, tuck the chin into the chest, and slowly roll up through 00:15:58.059 --> 00:15:59.429 the spine. 00:15:59.429 --> 00:16:01.269 Inhale in. 00:16:01.269 --> 00:16:04.029 And exhale out. 00:16:04.029 --> 00:16:08.610 Janu Sirsasana, taking the heart forward again. 00:16:08.610 --> 00:16:12.699 This time, we're going to bring the left heel in towards the center. 00:16:12.699 --> 00:16:17.519 Traditionally, we teach about a fist's worth of space between the heel and the thigh. 00:16:17.519 --> 00:16:22.589 I think for a restorative practice like this, it's whatever feels good. 00:16:22.589 --> 00:16:28.279 We draw a little bit of energy up through the right hip crease, and the same thing. 00:16:28.279 --> 00:16:29.889 We inhale in. 00:16:29.889 --> 00:16:33.879 Head to knee pose is what this is called, Janu Sirsasana, but I think for this we can 00:16:33.879 --> 00:16:37.179 keep a soft bend in the knee or even a generous bend. 00:16:37.179 --> 00:16:39.399 So, we can come here. 00:16:39.399 --> 00:16:42.749 So, to each his own here. 00:16:42.749 --> 00:16:51.850 Breathing in the side body, bringing the heart forward and letting the weight of the head 00:16:51.850 --> 00:16:54.249 relax over. 00:16:54.249 --> 00:17:03.819 Let's take three nice, long, smooth breaths here. 00:17:03.819 --> 00:17:10.520 So, come out of the posture, release the arms. 00:17:10.520 --> 00:17:15.609 Again, tuck the chin into the chest and roll up slowly through the spine. 00:17:15.609 --> 00:17:20.510 So, often we get headaches right from the compression in the spine, you can visualize 00:17:20.510 --> 00:17:27.439 all those disks getting a little crowded and compressed and that affects our nerves, right? 00:17:27.439 --> 00:17:30.070 Which, of course, brings on the pain. 00:17:30.070 --> 00:17:34.500 So, here in yoga, we're just slowly working out the kinks, creating a little space. 00:17:34.500 --> 00:17:38.940 So, it may seem like you're not doing a lot, but I think this is quite healing. 00:17:38.940 --> 00:17:41.159 So, now we're going to bring the left foot in. 00:17:41.159 --> 00:17:44.090 The left knee in to hug. 00:17:44.090 --> 00:17:49.570 Wrap your right elbow around that left knee and swim the fingertips behind for a little 00:17:49.570 --> 00:17:50.629 love in the spine here. 00:17:50.630 --> 00:17:53.789 So, we're not going for a cranking of a twist here. 00:17:53.789 --> 00:17:56.010 You don't even need to go here although you can. 00:17:56.010 --> 00:18:01.019 But again you can close your eyes and visualize those disks. 00:18:01.019 --> 00:18:05.899 Visualize the spine as you sit up nice and tall and breathe nice, long, smooth, sweeping 00:18:05.899 --> 00:18:16.080 breaths up and down the spine. 00:18:16.080 --> 00:18:20.100 Then we'll gently release, and switch and take that same little sequence on the other 00:18:20.100 --> 00:18:21.100 side. 00:18:21.100 --> 00:18:22.100 So, I draw my right heel in. 00:18:22.100 --> 00:18:30.408 Janu Sirsasana, head to knee pose, nice and soft though as I reach the fingertips up and 00:18:30.409 --> 00:18:31.409 exhale. 00:18:31.409 --> 00:18:32.409 Take it forward. 00:18:32.409 --> 00:18:37.270 The weight of the head relaxes over. 00:18:37.270 --> 00:18:40.759 And if your head comes nowhere close to your knee, if you're like, "Head to knee pose? 00:18:40.759 --> 00:18:41.759 What?" 00:18:41.759 --> 00:18:42.759 That's okay. 00:18:42.759 --> 00:18:46.090 Still allow a softness to come through the neck and shoulders and the weight of the head 00:18:46.090 --> 00:18:47.090 to relax. 00:18:47.090 --> 00:18:50.340 It might just be here. 00:18:50.340 --> 00:19:07.350 Let's take three breaths. 00:19:07.350 --> 00:19:09.010 Release the fingers, the arms. 00:19:09.010 --> 00:19:12.379 We slowly roll up and take our twist on the other side. 00:19:12.380 --> 00:19:15.179 So, hug that right foot, right knee in. 00:19:15.179 --> 00:19:17.409 Left elbow comes to hook the right knee. 00:19:17.409 --> 00:19:21.740 You sit up nice and tall, and again, resist the urge to kind of crank into the posture 00:19:21.740 --> 00:19:22.740 here. 00:19:22.740 --> 00:19:26.780 We're wanting to create space nice and softly today. 00:19:26.780 --> 00:19:31.280 Let the nervous system chill out as we inhale. 00:19:31.280 --> 00:19:32.280 Think up. 00:19:32.280 --> 00:19:33.280 Exhale into your twist. 00:19:33.280 --> 00:19:45.250 And then we gently release back to center. 00:19:45.250 --> 00:19:46.250 Awesome. 00:19:46.250 --> 00:19:47.980 Go ahead and hike that left heel up. 00:19:47.980 --> 00:19:52.010 We're going to cross the ankles and come to all fours. 00:19:52.010 --> 00:19:55.930 Continue with this little love for the spine by coming into cat-cow. 00:19:55.930 --> 00:20:02.559 So, especially arching the back like a black Halloween cat here as you come to all fours. 00:20:02.559 --> 00:20:08.680 Really great again for visualizing space between those disks. 00:20:08.680 --> 00:20:14.850 Breathing in and out here and then you might find a little flow. 00:20:14.850 --> 00:20:20.918 So, you can take your eyes off the video here for sure as you explore a little spinal flex. 00:20:20.919 --> 00:20:29.590 Also, bringing just a little more blood to the upper body in this black Halloween cat 00:20:29.590 --> 00:20:54.760 pose as we arch the spine and draw the navel up. 00:20:54.760 --> 00:20:59.450 Then we'll transition to an extended child's pose by bringing the two big toes together 00:20:59.450 --> 00:21:02.550 and the knees nice and wide. 00:21:02.550 --> 00:21:08.658 Then send the sit bones back and if you only have time for one kind of restorative pose 00:21:08.659 --> 00:21:10.159 a day, this might be it, right? 00:21:10.159 --> 00:21:16.860 This is often a common resting posture in most active classes and just fantastic for 00:21:16.860 --> 00:21:17.860 headaches. 00:21:17.860 --> 00:21:21.309 So, we keep the knees wide, fingertips reach out. 00:21:21.309 --> 00:21:28.970 We melt the heart down and this is so awesome for headaches. 00:21:28.970 --> 00:21:38.590 Melting the heart and maybe even, got so relaxed there, maybe even massaging the brow bones, 00:21:38.590 --> 00:21:47.750 that third eye center by rocking and rolling gently from side to side. 00:21:47.750 --> 00:21:54.380 If you want to get real fancy, you can put a little tissue of lavender oil on your mat 00:21:54.380 --> 00:21:58.139 or even on a block at this point. 00:21:58.139 --> 00:22:07.969 If you feel a headache coming on, this is a great place to come beat it, and beat it, 00:22:07.970 --> 00:22:12.159 and beat it. 00:22:12.159 --> 00:22:21.240 Take a couple of quiet moments to rest here, breathing into the back body. 00:22:21.240 --> 00:22:39.830 If the shoulders are tight, you can walk the palms out a little bit wider. 00:22:39.830 --> 00:22:43.799 Choose to surrender here. 00:22:43.799 --> 00:22:49.590 Whatever gave you the headache, no need to focus on it anymore. 00:22:49.590 --> 00:23:37.370 Choose to let go. 00:23:37.370 --> 00:23:45.289 Take one more deep breath here and then slowly use your exhale to transition back to all 00:23:45.289 --> 00:23:48.259 fours. 00:23:48.259 --> 00:23:51.980 We'll curl the toes under, stretch the soles of the feet, and nice and easy roll up. 00:23:51.980 --> 00:23:56.950 So, we're going to move into a handstand prep which might seem a little counter-intuitive. 00:23:56.950 --> 00:24:03.950 And again, if you're already kind of meeting your migraine zone or everyone's different 00:24:03.950 --> 00:24:05.970 right, you might skip this. 00:24:05.970 --> 00:24:10.759 Turn the lights off, turn the video off and come into a Shavasana or even stay in that 00:24:10.759 --> 00:24:14.900 extended child's pose for your rest. 00:24:14.900 --> 00:24:21.649 Otherwise, we're going to bring a little blood to the brain. 00:24:21.649 --> 00:24:26.129 Our bodies are always moving in the same direction of gravity, so of course we're going to flip 00:24:26.129 --> 00:24:34.530 it and nourish and revitalize the upper body with an inversion. 00:24:34.530 --> 00:24:36.700 So, this may not be in your practice yet. 00:24:36.700 --> 00:24:39.779 We have a video for handstand and I just love the handstand prep. 00:24:39.779 --> 00:24:41.909 It's just so awesome. 00:24:41.909 --> 00:24:46.940 Kicking your legs up in the air has its benefits for sure, but we can start by dropping the 00:24:46.940 --> 00:24:52.380 elbows in line with the shoulders, interlacing the fingertips and bringing the top of the 00:24:52.380 --> 00:24:57.590 head, the tip tops of the crown of the head to the earth, cradling the back of the head 00:24:57.590 --> 00:25:00.240 with the hands. 00:25:00.240 --> 00:25:08.799 Please check out the foundations of this pose for proper alignment and action if you want 00:25:08.799 --> 00:25:11.389 to grow a handstand practice. 00:25:11.390 --> 00:25:15.230 For now, we'll press into the elbows and just be here. 00:25:15.230 --> 00:25:21.350 Breathing, maybe closing the eyes, using the toes for a little stability here. 00:25:21.350 --> 00:25:25.629 There's a tendency to collapse the shoulders here, so press away from the earth, almost 00:25:25.629 --> 00:25:29.139 as if you're wanting to lift your head up. 00:25:29.139 --> 00:25:36.320 You can stay here or you can begin to walk the knees out there and lift the sit bones 00:25:36.320 --> 00:25:37.740 up high. 00:25:37.740 --> 00:25:40.370 Breathing here. 00:25:40.370 --> 00:25:46.758 And then like I said, if you have a handstand practice, you might begin to squeeze one knee 00:25:46.759 --> 00:25:48.090 in towards the center. 00:25:48.090 --> 00:25:50.779 Did I say handstand, I meant headstand. 00:25:50.779 --> 00:25:51.779 Shoot. 00:25:51.779 --> 00:25:54.190 And then the other, and then maybe lift up, or maybe you don't. 00:25:54.190 --> 00:26:01.899 Again, it's not really about the fancy headstand here, it's about getting a little nourishment 00:26:01.899 --> 00:26:05.989 to the brain. 00:26:05.990 --> 00:26:14.210 Take two more breaths wherever you are. 00:26:14.210 --> 00:26:27.840 And then we'll send the sit bones back, rest the forehead down, and reach the fingertips 00:26:27.840 --> 00:26:29.178 around for Balasana. 00:26:29.179 --> 00:26:34.600 Take a breath or two here, relax your shoulders. 00:26:34.600 --> 00:26:46.799 Then we're going to slither into Shavasana from here. 00:26:46.799 --> 00:26:54.610 So, I say, you can turn to look at me if you like, I say, slide the palms up, come on to 00:26:54.610 --> 00:26:55.610 your belly. 00:26:55.610 --> 00:26:57.998 Keep a nice softness, stay low. 00:26:57.999 --> 00:26:59.600 No need to roll up here. 00:26:59.600 --> 00:27:04.000 And then check out this fancy yoga move. 00:27:04.000 --> 00:27:09.210 It's called turn right on to your side. 00:27:09.210 --> 00:27:13.440 Hug the knees into the chest, take a moment here. 00:27:13.440 --> 00:27:14.440 Napasana. 00:27:14.440 --> 00:27:17.049 Also really great for circulation. 00:27:17.049 --> 00:27:22.668 If you feel like the spine could use a little more love, you could peel the nose up to the 00:27:22.669 --> 00:27:24.630 knees for breath. 00:27:24.630 --> 00:27:29.830 And then in your own time, find your release. 00:27:29.830 --> 00:27:34.529 So you can choreograph your own way to Shavasana. 00:27:34.529 --> 00:27:40.600 You might take that blanket you had earlier and pillow the head or cover the eyes. 00:27:40.600 --> 00:27:48.219 In fact, we'll do this in our migraine specific video, but you might even bring the palms 00:27:48.220 --> 00:27:51.360 together, just create a little bit of heat. 00:27:51.360 --> 00:27:53.740 Find your breath, that Prana, that energy. 00:27:53.740 --> 00:27:54.740 Deep breath in. 00:27:54.740 --> 00:27:58.879 And on an exhale, bring the hands to the eyes. 00:27:58.879 --> 00:28:11.590 Thumbs to the temples. 00:28:11.590 --> 00:28:19.220 And choose to let go of any stress, any tension, knowing the breath is a tool. 00:28:19.220 --> 00:28:28.789 The breath is Prana, is energy to keep things moving and flowing. 00:28:28.789 --> 00:28:37.460 Shining a little light into the dark places unclogging out any of those energy meridians 00:28:37.460 --> 00:28:47.230 that might have gotten a little stuffed up. 00:28:47.230 --> 00:28:49.710 Perhaps you feel a little emotion here or not. 00:28:49.710 --> 00:28:51.119 Just notice how you feel. 00:28:51.119 --> 00:29:00.918 You can stay here, hands on the head, or you can slowly release the arms out to your Shavasana. 00:29:00.919 --> 00:29:08.759 So, there's no outro video for this one today, it's all you. 00:29:08.759 --> 00:29:19.799 If time allows, stay here and breathe, giving yourself permission to do absolutely nothing. 00:29:19.799 --> 00:30:38.320 Keeping the eyes closed for a little bit, replenishing and restoring. 00:30:38.320 --> 00:30:39.639 Take good care. 00:30:39.639 --> 00:30:40.070 Namaste.