WEBVTT

00:00:00.030 --> 00:00:01.829
Hey ladies welcome to yoga with Adriene

00:00:01.829 --> 00:00:04.140
I am Adriene and today we have a special

00:00:04.140 --> 00:00:07.440
supportive sequence just for us goils

00:00:07.440 --> 00:00:10.530
this is a restorative practice a very

00:00:10.530 --> 00:00:13.799
simple one that you can do at home what

00:00:13.799 --> 00:00:16.710
I love about this practice is it you

00:00:16.710 --> 00:00:20.220
know eases cramps it quells PMS great

00:00:20.220 --> 00:00:22.859
for everyone but also it just is a

00:00:22.859 --> 00:00:24.779
comforting supportive sequence that I

00:00:24.779 --> 00:00:27.210
can do in the comfort of my own home you

00:00:27.210 --> 00:00:28.680
don't need anything fancy you don't need

00:00:28.680 --> 00:00:31.500
any yoga props if you have a bolster in

00:00:31.500 --> 00:00:33.870
a block great but all you really need is

00:00:33.870 --> 00:00:36.989
a towel or a blanket and some pillows

00:00:36.989 --> 00:00:39.840
hey pillow yoga so grab the pillows off

00:00:39.840 --> 00:00:42.480
your bed steal the pillows off your

00:00:42.480 --> 00:00:44.370
roommates bed just kidding or your couch

00:00:44.370 --> 00:00:46.950
pillows hop into something comfy and

00:00:46.950 --> 00:00:49.670
I'll see you on the mat

00:00:58.840 --> 00:01:01.400
all right so the first thing we're gonna

00:01:01.400 --> 00:01:03.860
do today is grab our blanket or towel

00:01:03.860 --> 00:01:08.420
and just roll it you can roll it about

00:01:08.420 --> 00:01:11.570
this high or even a little higher if you

00:01:11.570 --> 00:01:13.880
want you can even put your pillow down

00:01:13.880 --> 00:01:16.820
voila and your blanket just want to come

00:01:16.820 --> 00:01:20.180
into a nice comfortable seat so across

00:01:20.180 --> 00:01:23.390
the legs and give ourself a little bit

00:01:23.390 --> 00:01:25.640
of space so often we're practicing half

00:01:25.640 --> 00:01:27.140
Lotus or Lotus we're kind of binding

00:01:27.140 --> 00:01:28.640
everything up today we're gonna give

00:01:28.640 --> 00:01:30.110
ourselves a little bit of space so crawl

00:01:30.110 --> 00:01:32.570
your elbow your elbows hello

00:01:32.570 --> 00:01:37.130
PMS I blame PMS no your heels draw your

00:01:37.130 --> 00:01:39.740
heels out and then take a second to just

00:01:39.740 --> 00:01:41.840
sit up nice and tall looping the

00:01:41.840 --> 00:01:44.210
shoulders forward up and back a couple

00:01:44.210 --> 00:01:46.850
times you can close the eyes here or

00:01:46.850 --> 00:01:49.880
soften the gaze and we're just taking a

00:01:49.880 --> 00:01:53.690
second to just kind of go inward and

00:01:53.690 --> 00:01:56.990
land here on the mat land here with the

00:01:56.990 --> 00:01:59.110
video

00:01:59.110 --> 00:02:01.009
perhaps you're feeling a little bit

00:02:01.009 --> 00:02:03.619
fussy or frustrated or perhaps you're

00:02:03.619 --> 00:02:07.700
busy busy yell and so we're just taking

00:02:07.700 --> 00:02:10.098
a second or two here to just check in

00:02:10.098 --> 00:02:10.750
with the body

00:02:10.750 --> 00:02:13.720
let the weight of the legs grow heavy

00:02:13.720 --> 00:02:16.610
let the heart lift up just slightly so

00:02:16.610 --> 00:02:18.319
we're not pushing or forcing anything

00:02:18.319 --> 00:02:22.430
here today considering a gentle wash as

00:02:22.430 --> 00:02:25.880
we move throughout our poses might take

00:02:25.880 --> 00:02:27.470
it take a second here to drop the chin

00:02:27.470 --> 00:02:30.920
to the chest stretching the back of the

00:02:30.920 --> 00:02:33.290
neck I'm just checking in with the body

00:02:33.290 --> 00:02:35.090
you might notice that you're a little

00:02:35.090 --> 00:02:37.760
tired and the spine wants to collapse so

00:02:37.760 --> 00:02:39.950
you can maintain this nice lift in the

00:02:39.950 --> 00:02:41.000
heart as you draw your chin to your

00:02:41.000 --> 00:02:44.500
chest a couple of breaths here

00:02:55.250 --> 00:02:57.990
and we'll turn the palms face up now

00:02:57.990 --> 00:03:00.270
just kind of balancing out the energetic

00:03:00.270 --> 00:03:02.910
body here as we inhale lift the chin up

00:03:02.910 --> 00:03:05.220
towards the heavens careful not to

00:03:05.220 --> 00:03:06.480
crunch the back of the neck but just

00:03:06.480 --> 00:03:08.940
lifting the chin kind of rocking the

00:03:08.940 --> 00:03:13.170
head a little side to side again nice

00:03:13.170 --> 00:03:16.200
long smooth deep breaths and then we'll

00:03:16.200 --> 00:03:17.790
rock the right ear over the right

00:03:17.790 --> 00:03:20.870
shoulder nothing fancy here

00:03:20.870 --> 00:03:25.410
arms heart palms open again taking this

00:03:25.410 --> 00:03:28.970
time to just check in with the body

00:03:28.970 --> 00:03:31.160
check in with the breath

00:03:31.160 --> 00:03:33.780
drop your chin to your chest take left

00:03:33.780 --> 00:03:37.410
ear over left shoulder let the mind in

00:03:37.410 --> 00:03:39.330
the body connect to hopefully a balance

00:03:39.330 --> 00:03:43.050
out vanadis balance out the energetic

00:03:43.050 --> 00:03:46.620
system and provide a little openness or

00:03:46.620 --> 00:03:51.420
relief to the physical body and then we

00:03:51.420 --> 00:03:53.790
exhale bring it back to Center

00:03:53.790 --> 00:03:56.700
turn the palms face down and we're gonna

00:03:56.700 --> 00:03:58.500
inhale just a little spinal flex here

00:03:58.500 --> 00:04:00.810
loop the shoulders press the palms into

00:04:00.810 --> 00:04:02.209
the knees here as you lift your heart

00:04:02.209 --> 00:04:05.250
tops of the thighs sit bones ground down

00:04:05.250 --> 00:04:08.250
as we inhale just kind of opening the

00:04:08.250 --> 00:04:10.500
front body opening the heart you can

00:04:10.500 --> 00:04:13.200
find a little femininity here why not a

00:04:13.200 --> 00:04:17.040
little movement and then on on an exhale

00:04:17.040 --> 00:04:18.720
we'll drop the chin to the chest and

00:04:18.720 --> 00:04:21.480
draw the navel back gently releasing the

00:04:21.480 --> 00:04:23.310
weight of the head over and then they

00:04:23.310 --> 00:04:26.040
get like getting all in the zone here

00:04:26.040 --> 00:04:28.320
too too soon it can't talk then again

00:04:28.320 --> 00:04:29.610
we're going to just kind of find a

00:04:29.610 --> 00:04:33.180
little self expression a little feminine

00:04:33.180 --> 00:04:36.450
movement a little sway a little organic

00:04:36.450 --> 00:04:39.660
gestures here here we go again

00:04:39.660 --> 00:04:43.590
inhaling all the way up nice long lift

00:04:43.590 --> 00:04:46.130
through the crown of the head long spine

00:04:46.130 --> 00:04:51.900
little movement and then on an exhale

00:04:51.900 --> 00:04:53.490
chin to chest

00:04:53.490 --> 00:04:55.950
navel draws back and we take a couple

00:04:55.950 --> 00:04:58.110
breaths here can catch the weight of

00:04:58.110 --> 00:05:01.260
your body palms to knees here and really

00:05:01.260 --> 00:05:04.130
breathe into the upper back

00:05:05.290 --> 00:05:08.120
and one more time we inhale lift the

00:05:08.120 --> 00:05:17.110
heart and on an exhale release it back

00:05:18.760 --> 00:05:21.170
and then we'll gently bring everything

00:05:21.170 --> 00:05:23.630
back to centre head over heart heart

00:05:23.630 --> 00:05:28.550
over pelvis draw your palms together and

00:05:28.550 --> 00:05:30.560
just take a second here to be with your

00:05:30.560 --> 00:05:32.060
breath and perhaps just a little

00:05:32.060 --> 00:05:34.640
invitation you can totally skip this but

00:05:34.640 --> 00:05:37.630
an invitation to just set an intention

00:05:37.630 --> 00:05:40.190
this can be a great opportunity to just

00:05:40.190 --> 00:05:43.550
kind of mindfully cancel clear any PMS

00:05:43.550 --> 00:05:45.980
or any business that you've had so far

00:05:45.980 --> 00:05:48.350
perhaps you kind struggle in the day or

00:05:48.350 --> 00:05:50.540
perhaps you've been just not in a good

00:05:50.540 --> 00:05:53.120
place so here's a chance to just quiet

00:05:53.120 --> 00:05:56.390
the mind and set an intention something

00:05:56.390 --> 00:05:58.550
positive that will serve you in your

00:05:58.550 --> 00:06:00.730
practice

00:06:04.440 --> 00:06:08.020
this can be simply I choose to find more

00:06:08.020 --> 00:06:18.040
ease I choose to surrender repeat your

00:06:18.040 --> 00:06:20.139
intention to yourself confirming it

00:06:20.139 --> 00:06:24.669
considering it already done and then

00:06:24.669 --> 00:06:27.550
we'll take a nice deep breath in and on

00:06:27.550 --> 00:06:31.000
an exhale release and come on to all

00:06:31.000 --> 00:06:34.330
fours all right so we're gonna come to

00:06:34.330 --> 00:06:36.400
all fours here and just take a couple

00:06:36.400 --> 00:06:38.260
breaths in cat-cows so nothing fancy

00:06:38.260 --> 00:06:40.330
here just an opportunity again to check

00:06:40.330 --> 00:06:42.460
in with the body we inhale loop the

00:06:42.460 --> 00:06:45.250
shoulders heart radiates forward you can

00:06:45.250 --> 00:06:47.230
close your eyes again take a couple

00:06:47.230 --> 00:06:50.669
moments here to find a little movement

00:06:51.630 --> 00:06:54.370
and then on an exhale we curl the

00:06:54.370 --> 00:06:56.200
tailbone under we press up and out of

00:06:56.200 --> 00:06:57.760
the palms pressing on the tops of the

00:06:57.760 --> 00:07:00.790
feet and draw the navel up towards the

00:07:00.790 --> 00:07:01.330
spine

00:07:01.330 --> 00:07:03.970
same thing here really inviting the body

00:07:03.970 --> 00:07:07.840
to work it out so here's a chance to

00:07:07.840 --> 00:07:09.970
connect to your feminine side if that

00:07:09.970 --> 00:07:14.140
appeals to you or if that's too new agey

00:07:14.140 --> 00:07:16.270
for your just kind of finding a little

00:07:16.270 --> 00:07:19.090
self-expression so that you can feel

00:07:19.090 --> 00:07:20.250
good inhale

00:07:20.250 --> 00:07:24.460
looping shoulders feeling the front body

00:07:24.460 --> 00:07:26.440
stretch we press up and out of the palms

00:07:26.440 --> 00:07:30.280
here and then exhale tailbone tucks and

00:07:30.280 --> 00:07:33.700
we travel up the spine so just do this a

00:07:33.700 --> 00:07:36.780
couple times on your own

00:07:37.950 --> 00:07:41.150
moving with the breath

00:08:01.060 --> 00:08:03.080
then we'll come back to tabletop

00:08:03.080 --> 00:08:07.400
position curl the toes under and gently

00:08:07.400 --> 00:08:09.680
walk the fingertips back towards the

00:08:09.680 --> 00:08:11.900
tops of the thighs little Yoga for the

00:08:11.900 --> 00:08:14.630
feet moment bonus and we're gonna take

00:08:14.630 --> 00:08:17.810
our pillows now yay and we're gonna

00:08:17.810 --> 00:08:19.730
bring them in front so I have a nice

00:08:19.730 --> 00:08:23.240
long body pillow here and I'm going to

00:08:23.240 --> 00:08:25.820
widen the knees as wide as the mat so if

00:08:25.820 --> 00:08:28.370
you have a body pillow I knew this was

00:08:28.370 --> 00:08:29.900
gonna get freaky fast if you have the

00:08:29.900 --> 00:08:31.520
body pillow you can hike it all the way

00:08:31.520 --> 00:08:32.719
up towards your crotch

00:08:32.719 --> 00:08:36.469
heyo and for some this might be enough

00:08:36.469 --> 00:08:37.909
so we'll just take a couple moments to

00:08:37.909 --> 00:08:40.250
do little variations of this so I'm

00:08:40.250 --> 00:08:43.279
still um I'm still on my toes here so

00:08:43.279 --> 00:08:45.230
I'm gonna walk my fingertips forward to

00:08:45.230 --> 00:08:48.170
come on to the tops of the feet and send

00:08:48.170 --> 00:08:49.670
my sit bones back so I'm coming into a

00:08:49.670 --> 00:08:51.560
nice supported extended Child's Pose

00:08:51.560 --> 00:08:55.400
here notice how I'm rocking but I

00:08:55.400 --> 00:08:56.900
totally encourage a little bit of

00:08:56.900 --> 00:08:58.700
rocking again just a little organic

00:08:58.700 --> 00:09:01.250
movement a little sexiness a little

00:09:01.250 --> 00:09:04.190
sensuality all for you though not for

00:09:04.190 --> 00:09:07.490
anybody else today just you okay so from

00:09:07.490 --> 00:09:09.680
here if I have a lot of space in my hips

00:09:09.680 --> 00:09:11.780
and I'm wanting a deeper release I'll

00:09:11.780 --> 00:09:13.970
come onto the my pillow here just one

00:09:13.970 --> 00:09:17.210
pillow palms walking forward coming to

00:09:17.210 --> 00:09:19.280
turn on the right ear here coming on the

00:09:19.280 --> 00:09:21.460
side oh yeah baby

00:09:21.460 --> 00:09:26.420
mmm or if you're like no need more

00:09:26.420 --> 00:09:27.850
support today

00:09:27.850 --> 00:09:30.790
because all ladies are different then

00:09:30.790 --> 00:09:34.120
I'll grab another pillow diving forward

00:09:34.120 --> 00:09:39.519
oh this one's feather and then guess

00:09:39.519 --> 00:09:43.240
what if I want even more support I'll

00:09:43.240 --> 00:09:45.550
grab another one and again I'm hiking

00:09:45.550 --> 00:09:47.199
them all the way up towards the front of

00:09:47.199 --> 00:09:49.300
the hip creases I'm kind of considering

00:09:49.300 --> 00:09:52.029
this upward lift as I as I lengthen up

00:09:52.029 --> 00:09:53.470
through the spine I might reach my arms

00:09:53.470 --> 00:09:56.050
up even to get a nice long extension and

00:09:56.050 --> 00:09:59.019
then I die forward baby coming on to one

00:09:59.019 --> 00:10:04.410
side so five nice long deep breaths here

00:10:14.000 --> 00:10:16.410
pressing into the palms I'm gonna lift

00:10:16.410 --> 00:10:19.590
my head up lengthen look for nice long

00:10:19.590 --> 00:10:22.380
extension as I lift the chin up and then

00:10:22.380 --> 00:10:24.240
on an exhale turning to the opposite

00:10:24.240 --> 00:10:26.670
side same thing five nice long deep

00:10:26.670 --> 00:10:29.089
breaths here

00:10:52.200 --> 00:10:55.720
and I'll press into the palms use them

00:10:55.720 --> 00:10:58.990
to walk your way all the way back up and

00:10:58.990 --> 00:11:02.580
then I'll take my pillow mountain

00:11:02.880 --> 00:11:07.230
and toss it to the side okay yoke so

00:11:07.230 --> 00:11:08.550
we're gonna draw the knees in towards

00:11:08.550 --> 00:11:10.889
Center and we're gonna come into a hero

00:11:10.889 --> 00:11:14.880
pose or a hero variation so if hero pose

00:11:14.880 --> 00:11:16.889
is not something you practice because of

00:11:16.889 --> 00:11:19.170
your knees or maybe you're new to yoga

00:11:19.170 --> 00:11:21.630
and you want to be mindful then that's

00:11:21.630 --> 00:11:25.079
great you can practice this a couple

00:11:25.079 --> 00:11:28.050
different ways so we can curl the toes

00:11:28.050 --> 00:11:29.910
under give ourselves lots of space knees

00:11:29.910 --> 00:11:31.860
in line with the hip points and practice

00:11:31.860 --> 00:11:35.100
this next position or this next stretch

00:11:35.100 --> 00:11:39.209
here or we can take our block and bring

00:11:39.209 --> 00:11:41.519
it in between the ankles come on to the

00:11:41.519 --> 00:11:43.589
tops of the feet and sit down here knees

00:11:43.589 --> 00:11:46.110
still nice and wide so this is pretty

00:11:46.110 --> 00:11:49.699
great I can also draw my knees in here

00:11:49.699 --> 00:11:51.959
taking maybe the fleshy part of the

00:11:51.959 --> 00:11:55.589
calves just moving them aside there us

00:11:55.589 --> 00:11:57.720
on a hero pose we sit up nice and tall

00:11:57.720 --> 00:12:03.930
so we're here here or here or we're in

00:12:03.930 --> 00:12:08.040
the full full guy which is again coming

00:12:08.040 --> 00:12:09.560
onto the tops of the feet

00:12:09.560 --> 00:12:11.850
yielding kind of lifting up through the

00:12:11.850 --> 00:12:14.160
heart as I sink down drawing the knees

00:12:14.160 --> 00:12:17.029
together again we're not collapsing here

00:12:17.029 --> 00:12:19.529
but we're taking care of the body

00:12:19.529 --> 00:12:21.800
lifting up

00:12:21.800 --> 00:12:24.759
so a couple of different variations here

00:12:24.759 --> 00:12:27.199
hands can rest gently on the tops of the

00:12:27.199 --> 00:12:30.230
thighs and we'll all inhale lift up

00:12:30.230 --> 00:12:31.369
through the crown of the head exhale

00:12:31.369 --> 00:12:34.670
ground down through the elbows close

00:12:34.670 --> 00:12:36.499
your eyes just observe the breath again

00:12:36.499 --> 00:12:40.449
we have many different variations here

00:12:47.639 --> 00:12:50.050
and I'm gonna take my fingertips to the

00:12:50.050 --> 00:12:53.550
side and I'm gonna gently walk come back

00:12:53.550 --> 00:12:56.769
so this is super super mindful here

00:12:56.769 --> 00:12:58.420
especially if you're in the full hero

00:12:58.420 --> 00:13:01.690
posture here but even on the block or on

00:13:01.690 --> 00:13:03.250
the toes we want to be mindful as we

00:13:03.250 --> 00:13:05.709
open up the front body so for some

00:13:05.709 --> 00:13:08.920
people when they're cramping it's great

00:13:08.920 --> 00:13:12.459
to apply pressure gentle you know but

00:13:12.459 --> 00:13:16.180
apply some compression right for others

00:13:16.180 --> 00:13:17.829
it's better to open up so we're doing a

00:13:17.829 --> 00:13:19.690
little bit of both today so we'll open

00:13:19.690 --> 00:13:20.529
up here

00:13:20.529 --> 00:13:23.139
I'm not letting the head rock back I'm

00:13:23.139 --> 00:13:25.120
just kind of opening the chest walking

00:13:25.120 --> 00:13:26.980
my fingertips back and towards each

00:13:26.980 --> 00:13:28.899
other opening up through the front body

00:13:28.899 --> 00:13:30.940
so if you're in full Hero it might look

00:13:30.940 --> 00:13:34.990
like this if you're on the block it

00:13:34.990 --> 00:13:37.800
might look like this

00:13:39.210 --> 00:13:42.470
or with the knees wide

00:13:44.950 --> 00:13:49.120
or if you're on the toesies it might

00:13:49.120 --> 00:13:54.100
look like this and actually with the

00:13:54.100 --> 00:13:55.570
lift of the toes most people could

00:13:55.570 --> 00:13:57.339
probably put their palms down maybe not

00:13:57.339 --> 00:13:58.899
everyone so you could just experiment

00:13:58.899 --> 00:14:02.290
again it's not about right or wrong but

00:14:02.290 --> 00:14:04.899
the experience were already winning

00:14:04.899 --> 00:14:07.029
because we've taken the time to

00:14:07.029 --> 00:14:10.829
ourselves today to practice and

00:14:10.829 --> 00:14:14.310
counteract the imbalances in the body

00:14:14.310 --> 00:14:19.690
hopefully provide relief a couple more

00:14:19.690 --> 00:14:22.000
breaths here if you are a flexible yogi

00:14:22.000 --> 00:14:25.389
and you're ready to go for soup Devore

00:14:25.389 --> 00:14:29.470
asana you might continue the journey

00:14:29.470 --> 00:14:33.040
back so again super mindful if this is

00:14:33.040 --> 00:14:35.649
brand new to you take it easy grow this

00:14:35.649 --> 00:14:38.529
posture so if we're there though we

00:14:38.529 --> 00:14:43.899
might come on to the forearms any

00:14:43.899 --> 00:14:46.029
variation right now we're breathing into

00:14:46.029 --> 00:14:49.300
the lower belly nice long smooth mindful

00:14:49.300 --> 00:14:53.019
breaths and you might just check it out

00:14:53.019 --> 00:14:56.320
here soft in the fingertips my

00:14:56.320 --> 00:15:01.690
lady-friends no clenching and then if

00:15:01.690 --> 00:15:04.779
you have experience or you have the

00:15:04.779 --> 00:15:07.029
space available you are welcome to come

00:15:07.029 --> 00:15:09.070
all the way back sometimes it's nice to

00:15:09.070 --> 00:15:12.699
plant a pillow behind you here for the

00:15:12.699 --> 00:15:16.800
full relief full release rather

00:15:16.800 --> 00:15:21.910
breathing soup Tabata Kinison again

00:15:21.910 --> 00:15:24.579
fingertips soft and whatever variation I

00:15:24.579 --> 00:15:27.100
cannot stress enough towel this is an

00:15:27.100 --> 00:15:29.740
intense posture this is kind of an

00:15:29.740 --> 00:15:32.290
advanced posture so especially on

00:15:32.290 --> 00:15:34.029
YouTube you know we see all these Yogi's

00:15:34.029 --> 00:15:38.470
doing poses and I just want to be I just

00:15:38.470 --> 00:15:43.660
want to walk the talk and say that this

00:15:43.660 --> 00:15:45.940
might be something we build up to in

00:15:45.940 --> 00:15:48.699
time to come out of the posture I draw

00:15:48.699 --> 00:15:51.190
the elbows in inhale lift the heart use

00:15:51.190 --> 00:15:54.519
the palms to gently walk yourself back

00:15:54.519 --> 00:15:56.890
up we might catch up with our friends

00:15:56.890 --> 00:15:57.379
who are

00:15:57.379 --> 00:16:00.349
here and we'll all slowly lift the heart

00:16:00.349 --> 00:16:02.929
head over heart heart over pelvis come

00:16:02.929 --> 00:16:06.410
on to the fingertips and then crawl our

00:16:06.410 --> 00:16:09.859
way gently slowly nice and slow today

00:16:09.859 --> 00:16:12.919
back to all fours walk the knees

00:16:12.919 --> 00:16:16.909
together curl the toes under so if you

00:16:16.909 --> 00:16:18.139
are on your toes you're gonna go

00:16:18.139 --> 00:16:20.720
opposite if you were on the tops of your

00:16:20.720 --> 00:16:21.979
feet you're going to come onto the toes

00:16:21.979 --> 00:16:24.799
so wherever you were you're gonna do the

00:16:24.799 --> 00:16:26.509
opposite in the feet to just kind of

00:16:26.509 --> 00:16:30.470
counteract this and then we find the

00:16:30.470 --> 00:16:33.799
little movement again a sway massaging

00:16:33.799 --> 00:16:36.349
the Front's of the hip creases and again

00:16:36.349 --> 00:16:39.019
you see it's nothing fancy you can do

00:16:39.019 --> 00:16:40.999
this on your own just connecting to the

00:16:40.999 --> 00:16:47.359
body connecting to the breath lower

00:16:47.359 --> 00:16:50.749
belly getting some love reproductive

00:16:50.749 --> 00:16:53.059
organs getting a little muscles a little

00:16:53.059 --> 00:16:59.689
sensual massage and then we release

00:16:59.689 --> 00:17:04.209
coming back to all fours awesome ladies

00:17:04.209 --> 00:17:06.740
okay next up we're going to practice

00:17:06.740 --> 00:17:09.079
head to knee pose or jaw new source

00:17:09.079 --> 00:17:11.240
awesome so come on to your booty and

00:17:11.240 --> 00:17:16.089
take the legs wide so this variation is

00:17:16.089 --> 00:17:19.519
supported yeah yeah and should feel

00:17:19.519 --> 00:17:21.470
yummy this isn't the Olympics or

00:17:21.470 --> 00:17:23.240
gymnastics class so you have nothing to

00:17:23.240 --> 00:17:25.339
prove here just you know to go as well

00:17:25.339 --> 00:17:27.019
and you don't have to go super splits on

00:17:27.019 --> 00:17:29.779
me can just widen as much as you feel

00:17:29.779 --> 00:17:31.700
comfortable cool then we're gonna take

00:17:31.700 --> 00:17:33.470
the left heel in towards the center line

00:17:33.470 --> 00:17:35.690
voila we're gonna sit up nice and tall

00:17:35.690 --> 00:17:37.129
and we're gonna have our blanket here if

00:17:37.129 --> 00:17:39.049
we need to we can lift the hips up on

00:17:39.049 --> 00:17:43.909
the blanket for a little bit of space so

00:17:43.909 --> 00:17:45.769
this feels good because with my hips

00:17:45.769 --> 00:17:47.960
lifted my legs kind of fall down a

00:17:47.960 --> 00:17:51.019
little bit and that feels awesome so I'm

00:17:51.019 --> 00:17:54.200
gonna take my pillows pillow or pillows

00:17:54.200 --> 00:17:56.960
and I once again I'm gonna draw the the

00:17:56.960 --> 00:18:00.049
pillow start with one overachiever I'm

00:18:00.049 --> 00:18:01.490
gonna draw the pillow towards the front

00:18:01.490 --> 00:18:02.200
of the hip crease

00:18:02.200 --> 00:18:05.170
now in head to knee pose I take my heart

00:18:05.170 --> 00:18:07.390
I lift it up and I take my rib cage and

00:18:07.390 --> 00:18:09.220
kind of guide it over towards the right

00:18:09.220 --> 00:18:11.710
side I'm grounding down through the top

00:18:11.710 --> 00:18:14.320
of that left thigh bone and of course

00:18:14.320 --> 00:18:15.970
making any adjustments along the way

00:18:15.970 --> 00:18:20.620
just so I feel supported great I am

00:18:20.620 --> 00:18:24.820
gonna double pillow it hey um and I'm

00:18:24.820 --> 00:18:26.440
gonna inhale lift up through the heart

00:18:26.440 --> 00:18:28.930
and then exhale crawl it forward nothing

00:18:28.930 --> 00:18:30.550
fancy here just nice and easy

00:18:30.550 --> 00:18:33.250
I can even triple pillow it here I have

00:18:33.250 --> 00:18:36.090
this other little baby couch pillow and

00:18:36.090 --> 00:18:38.620
giving myself support this feels awesome

00:18:38.620 --> 00:18:41.500
my belly's supported and I can maybe

00:18:41.500 --> 00:18:44.170
grab my foot here or really today just

00:18:44.170 --> 00:18:45.100
let it all hang

00:18:45.100 --> 00:18:51.600
so we inhale in and exhale or head down

00:18:55.560 --> 00:18:59.460
breathing into the back body here

00:19:00.390 --> 00:19:04.720
pressing into the right heel right toes

00:19:04.720 --> 00:19:08.530
up towards the sky fingertips ourself to

00:19:08.530 --> 00:19:11.460
jazz relax

00:19:22.960 --> 00:19:27.160
inhale breathing into the lower back

00:19:27.160 --> 00:19:29.690
exhale grounding down through the sit

00:19:29.690 --> 00:19:36.730
bones remember your intention here

00:19:36.730 --> 00:19:42.920
inhale lots of love in and exhale draw

00:19:42.920 --> 00:19:45.980
your chin to your chest and slowly roll

00:19:45.980 --> 00:19:49.070
it up saw fingertips ladies as we slowly

00:19:49.070 --> 00:19:53.600
stack the spine and roll up head over

00:19:53.600 --> 00:19:59.900
heart heart over pelvis awesome now

00:19:59.900 --> 00:20:02.150
we're gonna take it to the other side so

00:20:02.150 --> 00:20:03.710
again I'm sitting up on my blanket I

00:20:03.710 --> 00:20:05.450
draw the right heel and send the left

00:20:05.450 --> 00:20:08.630
heel out and you know for kind of

00:20:08.630 --> 00:20:12.220
restorative postures like this sometimes

00:20:12.220 --> 00:20:14.390
you know the bulk of the work really

00:20:14.390 --> 00:20:16.070
isn't just getting set up but it's worth

00:20:16.070 --> 00:20:18.320
it once you get there and my hope is

00:20:18.320 --> 00:20:20.570
that you learn how to do these with the

00:20:20.570 --> 00:20:22.010
video but then you are able to do this

00:20:22.010 --> 00:20:25.700
on your own too so drawing my pillar a

00:20:25.700 --> 00:20:31.880
pillar up to my hip crease and finding

00:20:31.880 --> 00:20:33.580
what feels good on this side

00:20:33.580 --> 00:20:35.480
grounding down through the top of that

00:20:35.480 --> 00:20:38.240
right thigh I inhale lift my heart take

00:20:38.240 --> 00:20:40.790
my rib cage with me and then forward

00:20:40.790 --> 00:20:43.090
fold

00:20:46.090 --> 00:20:49.870
so you can find different levels and

00:20:49.870 --> 00:20:52.210
restorative it's really not about like I

00:20:52.210 --> 00:20:54.340
can come I can do my head to knee pose I

00:20:54.340 --> 00:20:56.050
can show you that but that's really not

00:20:56.050 --> 00:20:59.650
what it feels good when I'm trying to

00:20:59.650 --> 00:21:01.900
relieve cramps and just find relief in

00:21:01.900 --> 00:21:04.300
the body and rest my mind and soul the

00:21:04.300 --> 00:21:08.220
support feels nice so give it a try

00:21:12.530 --> 00:21:19.910
I can't I'm breathing into the back body

00:21:19.910 --> 00:21:24.110
here I'm maintaining a little awareness

00:21:24.110 --> 00:21:28.280
in my left leg pressing into my left

00:21:28.280 --> 00:21:36.530
heel if you are grabbing onto the pillow

00:21:36.530 --> 00:21:40.100
or the blanket keep softness little

00:21:40.100 --> 00:21:43.120
grace in the fingers

00:21:52.280 --> 00:21:55.280
I just noticed I was clenching in my jaw

00:21:55.280 --> 00:22:11.600
so relax your jaw inhale in and on an

00:22:11.600 --> 00:22:13.280
exhale right down through your sitting

00:22:13.280 --> 00:22:15.710
bones draw your chin to your chest and

00:22:15.710 --> 00:22:23.630
slowly roll it awesome from here we're

00:22:23.630 --> 00:22:26.000
gonna move straight into a supported by

00:22:26.000 --> 00:22:28.970
she won't turn on us so can you keep

00:22:28.970 --> 00:22:31.070
your blankets that you have here and

00:22:31.070 --> 00:22:32.480
we're gonna send the feet out in front

00:22:32.480 --> 00:22:36.700
and I'm gonna turn to the side here so

00:22:36.850 --> 00:22:39.020
again you can keep your blanket or your

00:22:39.020 --> 00:22:42.460
towel here to lift the hips up

00:22:45.290 --> 00:22:47.630
I'm gonna do the same thing drawing the

00:22:47.630 --> 00:22:52.430
pillows in man look at this check this

00:22:52.430 --> 00:22:53.620
out

00:22:53.620 --> 00:22:56.840
one place or it's great to be greedy and

00:22:56.840 --> 00:22:58.700
it's fun it kind of went like

00:22:58.700 --> 00:23:00.560
restorative yoga like this reminds me of

00:23:00.560 --> 00:23:02.000
when I was a kid and I would like to

00:23:02.000 --> 00:23:03.800
create forts and just comfortable places

00:23:03.800 --> 00:23:07.520
for myself to be in so that's kind of

00:23:07.520 --> 00:23:09.740
what we're doing here as women like

00:23:09.740 --> 00:23:11.630
making sure that we take the time to

00:23:11.630 --> 00:23:14.810
find comfortable places and when it's

00:23:14.810 --> 00:23:16.940
most needed it's so look I can even do

00:23:16.940 --> 00:23:18.850
this and get as creative as I want I

00:23:18.850 --> 00:23:21.770
inhale in I think up with my heart

00:23:21.770 --> 00:23:24.530
lots of space as I exhale forward fold

00:23:24.530 --> 00:23:25.940
so you have an option here you can go

00:23:25.940 --> 00:23:28.610
for head to the pillow here this will

00:23:28.610 --> 00:23:37.310
have plenty of room to breathe or you

00:23:37.310 --> 00:23:42.460
can come on to the side a little deeper

00:23:53.940 --> 00:23:56.590
finding a spot today that feels most

00:23:56.590 --> 00:24:01.450
comfortable and yummy to you and when

00:24:01.450 --> 00:24:03.160
you found your spot press into your

00:24:03.160 --> 00:24:04.720
heels toes up towards the sky take a

00:24:04.720 --> 00:24:07.960
deep breath in and then on an exhale

00:24:07.960 --> 00:24:09.630
soften in the feet

00:24:09.630 --> 00:24:12.520
yeah permission to soften in the feet

00:24:12.520 --> 00:24:19.240
you might find a little rock here you

00:24:19.240 --> 00:24:21.910
might find a nice long juicy exhale out

00:24:21.910 --> 00:24:25.270
finally releasing that tension that

00:24:25.270 --> 00:24:28.090
stress the frustration you might have

00:24:28.090 --> 00:24:31.649
been holding on to in the body

00:24:38.010 --> 00:24:43.030
breathing into the back body I find I

00:24:43.030 --> 00:24:44.890
just kind of gently remind myself to

00:24:44.890 --> 00:24:46.900
draw my shoulders away from the ears so

00:24:46.900 --> 00:24:50.290
I'm not clenched up but there's

00:24:50.290 --> 00:24:51.760
definitely more than meets the eye in

00:24:51.760 --> 00:24:53.260
these restorative postures and the

00:24:53.260 --> 00:24:56.650
longer were there the more opportunity

00:24:56.650 --> 00:25:00.340
we have to find that yummyness that

00:25:00.340 --> 00:25:03.390
release that space

00:25:03.390 --> 00:25:06.390
unbinding

00:25:13.330 --> 00:25:18.200
let's take one more breath in and then

00:25:18.200 --> 00:25:21.140
exhale pressing into the sit bones again

00:25:21.140 --> 00:25:24.440
we draw the chin to the chest and slowly

00:25:24.440 --> 00:25:31.880
roll it up awesome so now we're gonna

00:25:31.880 --> 00:25:33.620
head into soup Tabata can awesome

00:25:33.620 --> 00:25:36.380
SuperDuper yummy all year round but a

00:25:36.380 --> 00:25:38.840
nice supported one feels really great

00:25:38.840 --> 00:25:41.990
when you're dealing with the cramps so a

00:25:41.990 --> 00:25:44.900
couple different options here if you

00:25:44.900 --> 00:25:46.670
have a block then let's play with your

00:25:46.670 --> 00:25:48.290
block if you have a bolster pretend this

00:25:48.290 --> 00:25:50.600
was a bolster you can I don't have a

00:25:50.600 --> 00:25:53.120
bowl through here but you can place your

00:25:53.120 --> 00:25:56.420
bolster here or even here you just have

00:25:56.420 --> 00:25:58.760
to imagine and then this becomes a nice

00:25:58.760 --> 00:26:01.910
place to lay the the spine obviously we

00:26:01.910 --> 00:26:03.770
don't have a bolster here and in some

00:26:03.770 --> 00:26:05.450
ways I think it's great because not a

00:26:05.450 --> 00:26:08.090
lot of people have a bolster at home so

00:26:08.090 --> 00:26:10.130
this is kind of fun to just play with

00:26:10.130 --> 00:26:11.720
things that we have in the house pillows

00:26:11.720 --> 00:26:14.000
right so a couple different options if

00:26:14.000 --> 00:26:15.380
you have your towel or your blanket

00:26:15.380 --> 00:26:20.210
you'll roll it up long ways like so I'm

00:26:20.210 --> 00:26:23.360
gonna sit up against my my little roll

00:26:23.360 --> 00:26:29.440
here and then gently gently rock down

00:26:29.440 --> 00:26:33.140
soles of the feet come together and this

00:26:33.140 --> 00:26:38.450
is one variation to open the chest to

00:26:38.450 --> 00:26:43.460
breathe into the lower belly and soften

00:26:43.460 --> 00:26:47.780
the grind if you have a pillow here

00:26:47.780 --> 00:26:49.640
extra pillow you can pillow the head the

00:26:49.640 --> 00:26:53.120
neck feels great and then we can take

00:26:53.120 --> 00:26:56.510
our other pillows to the side to support

00:26:56.510 --> 00:26:59.750
the outer edges of the lake so oh yeah

00:26:59.750 --> 00:27:02.950
this feels awesome

00:27:03.940 --> 00:27:06.620
so I've rolled the blanket or the towel

00:27:06.620 --> 00:27:09.470
up underneath my spine never used a

00:27:09.470 --> 00:27:11.390
pillow to just kind of support the head

00:27:11.390 --> 00:27:12.370
and neck

00:27:12.370 --> 00:27:15.100
and I've brought my remaining remaining

00:27:15.100 --> 00:27:17.380
I'm getting to send out here I need to

00:27:17.380 --> 00:27:21.120
stay focused stay alive yoga's Adrienne

00:27:21.120 --> 00:27:23.500
I've bought my remaining pillows to

00:27:23.500 --> 00:27:25.080
support the outer edges of the legs

00:27:25.080 --> 00:27:27.580
hands come to the belly here and we just

00:27:27.580 --> 00:27:31.290
give it a little movement a little

00:27:31.950 --> 00:27:34.950
Perris

00:27:37.630 --> 00:27:39.970
and maybe hands gently come to rest on

00:27:39.970 --> 00:27:42.580
the hip creases or you can even come

00:27:42.580 --> 00:27:45.250
into a mudra here like so index finger

00:27:45.250 --> 00:27:48.880
and thumbs coming together a sign of the

00:27:48.880 --> 00:27:52.390
woman and rest it here that kind of

00:27:52.390 --> 00:27:54.870
feels nice

00:27:57.860 --> 00:28:01.140
relax your jaw again relax the skin of

00:28:01.140 --> 00:28:04.230
the face make sure you're not clenching

00:28:04.230 --> 00:28:07.410
between the two eyebrows just letting

00:28:07.410 --> 00:28:11.429
everything go here feeling supported and

00:28:11.429 --> 00:28:14.190
again if you feel like this might be

00:28:14.190 --> 00:28:17.780
good you can use the hands to just

00:28:17.780 --> 00:28:20.040
provide a little movement little

00:28:20.040 --> 00:28:22.500
energetic movement you can even take the

00:28:22.500 --> 00:28:24.980
thumbs to the hip creases or just below

00:28:24.980 --> 00:28:28.100
and wiggle them here again just

00:28:28.100 --> 00:28:30.360
stimulating the Nadi's or the energetic

00:28:30.360 --> 00:28:32.899
channel

00:28:50.510 --> 00:28:53.540
let's take two more nice long smooth

00:28:53.540 --> 00:28:58.570
deep breaths here letting everything go

00:29:10.950 --> 00:29:13.450
they'll intently bring the fingertips to

00:29:13.450 --> 00:29:18.010
the outer edges if I draw the knees in

00:29:18.010 --> 00:29:20.159
towards the centerline

00:29:20.159 --> 00:29:23.559
take a second to come on the elbows lift

00:29:23.559 --> 00:29:25.929
your head your heart come on to the

00:29:25.929 --> 00:29:30.640
elbows pull the blanket or the pillow

00:29:30.640 --> 00:29:32.500
whatever you used that was underneath

00:29:32.500 --> 00:29:35.140
your spine away and come back so that

00:29:35.140 --> 00:29:39.820
your head is on your pillow nice last

00:29:39.820 --> 00:29:41.830
thing before shavasan is this little

00:29:41.830 --> 00:29:44.590
gentle twist using your pillows group

00:29:44.590 --> 00:29:46.809
that are already here so I'm going to

00:29:46.809 --> 00:29:49.179
press my palms down to draw my knees

00:29:49.179 --> 00:29:53.980
into my chest let the lower back become

00:29:53.980 --> 00:29:55.630
flush with the mat and begin to rock a

00:29:55.630 --> 00:29:56.710
little side to side

00:29:56.710 --> 00:29:59.110
you can draw circles with the knees here

00:29:59.110 --> 00:30:02.140
if that feels good and you know just

00:30:02.140 --> 00:30:03.760
providing a little bit of organic

00:30:03.760 --> 00:30:09.629
movement to release the lower back

00:30:09.840 --> 00:30:13.030
especially that lower lower back girls

00:30:13.030 --> 00:30:15.730
you know what I'm talking about it's

00:30:15.730 --> 00:30:18.570
kind of a key

00:30:18.580 --> 00:30:20.620
and then really easy I'm gonna inhale

00:30:20.620 --> 00:30:22.240
reach my fingertips up over the head

00:30:22.240 --> 00:30:25.900
soft elbows here I can grab the outer

00:30:25.900 --> 00:30:27.460
edges of my pillow here that feels good

00:30:27.460 --> 00:30:29.560
and then I'm gonna rock my knees towards

00:30:29.560 --> 00:30:31.150
the right how they're gonna land on my

00:30:31.150 --> 00:30:35.050
pillow awesome and I breathe for me also

00:30:35.050 --> 00:30:40.240
landing on my mic not so awesome there

00:30:40.240 --> 00:30:46.180
you go oh yeah oh yeah and again this is

00:30:46.180 --> 00:30:49.240
supported so yeah our knees can go all

00:30:49.240 --> 00:30:50.410
the way to the ground but we're giving

00:30:50.410 --> 00:30:53.470
yourself that cushion that's support so

00:30:53.470 --> 00:30:57.130
we breathe into the lower belly you can

00:30:57.130 --> 00:31:01.770
come on to the left ear here feels great

00:31:13.660 --> 00:31:16.880
on an exhale I bring it back to center

00:31:16.880 --> 00:31:20.150
nice wide knees take a second here to

00:31:20.150 --> 00:31:22.820
shimmy a little left to right showing

00:31:22.820 --> 00:31:25.160
off my pink socks that I wore just for

00:31:25.160 --> 00:31:29.000
the ladies because I am a nerd and then

00:31:29.000 --> 00:31:31.340
taking it to the other side find what

00:31:31.340 --> 00:31:33.590
feels good maybe coming onto the right

00:31:33.590 --> 00:31:35.830
ear

00:31:57.610 --> 00:32:07.280
inhaling deeply and exhale fully gently

00:32:07.280 --> 00:32:10.310
will rock it back to Center feet come to

00:32:10.310 --> 00:32:13.130
the earth hands come to the lower belly

00:32:13.130 --> 00:32:16.670
and we slide the legs out long for you

00:32:16.670 --> 00:32:21.980
guessed it shavasana so you can really

00:32:21.980 --> 00:32:24.140
use that image of kind of setting up a

00:32:24.140 --> 00:32:29.270
tent a little feminine love tent so

00:32:29.270 --> 00:32:30.740
whatever feels good here's some

00:32:30.740 --> 00:32:33.140
suggestions of course bring that rolled

00:32:33.140 --> 00:32:36.350
up blanket underneath the backs of the

00:32:36.350 --> 00:32:38.540
knees yeah you have a big bolster you

00:32:38.540 --> 00:32:39.710
can do that here too

00:32:39.710 --> 00:32:43.670
if you have a ponytail or a bun in let

00:32:43.670 --> 00:32:50.390
it go yeah if you have a nice heavy

00:32:50.390 --> 00:32:52.190
pillow like a feather pillow that feels

00:32:52.190 --> 00:32:54.380
great on the tops of the thighs but any

00:32:54.380 --> 00:32:57.260
pillow will do I'm gonna go ahead and

00:32:57.260 --> 00:32:59.450
use this one here just a little weight

00:32:59.450 --> 00:33:06.320
and the tops and then nice comfy thing

00:33:06.320 --> 00:33:09.260
here great and then why not have it do

00:33:09.260 --> 00:33:12.790
it all feels awesome

00:33:13.100 --> 00:33:16.500
so widen your legs at least as wide as

00:33:16.500 --> 00:33:18.650
the mat or maybe is why does the blanket

00:33:18.650 --> 00:33:21.410
soften through the toes and the ankles

00:33:21.410 --> 00:33:24.090
relax your shoulders maybe draw your

00:33:24.090 --> 00:33:26.880
shoulder blades in together and down so

00:33:26.880 --> 00:33:30.230
the heart is nice and open here

00:33:32.170 --> 00:33:35.120
open the palms take a deep breath in

00:33:35.120 --> 00:33:38.240
through the nose and exhale out through

00:33:38.240 --> 00:33:43.220
the mouth two more just like that ladies

00:33:43.220 --> 00:33:51.470
inhale in and exhale release last one

00:33:51.470 --> 00:33:56.630
make it good inhale and exhale sigh it

00:33:56.630 --> 00:34:01.760
out huh great stay here as long as you

00:34:01.760 --> 00:34:04.820
like I reach over pause the video at

00:34:04.820 --> 00:34:07.550
this point my rock they hit a little

00:34:07.550 --> 00:34:13.149
side to side take this moment for you

00:34:15.139 --> 00:34:17.200
you