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what's up everyone welcome to yoga with

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Adriene I am Adriene and today we are

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going to release unwanted toxic gas from

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our system digestive system that is with

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wind-relieving pose not joking that is

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what it's called Pavano Mukta sana I

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think in Sanskrit

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still working on those wind-relieving

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pose head to knee pose such a great pose

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to massage the abdominal wall to relieve

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bloating that's good

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also really great for the lower back so

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this is our foundational pose of the day

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hop on the mat and let's let it all out

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right so we're going to begin lying flat

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on the bat today just take a second to

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tuck the chin into the chest find a

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little length in the back of the neck

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soles of the feet can come to the mat

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here at first knees pointing up towards

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the sky take your hands to your belly

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and we're just going to sneak in a nice

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deep yummy conscious breath here

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expanding through the ribcage as you

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breathe in and letting the belly fall as

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you breathe out cool now we're going to

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take the right leg extend it high up

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into the sky so if the hammies are tight

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which most of our hammies are I've

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stretched out today don't worry about

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you know straightening that leg just

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send that foot up to the sky then we're

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going to slowly reach the fingertips up

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interlace the fingertips bend the right

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knee as you catch that chin or the top

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of the knee and squeeze the right knee

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up towards the heart

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cool step one relax the shoulders keep

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the chest open and the neck long cool so

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we're going to take a deep breath in

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here and then slowly we'll begin to

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extend through that left leg so you can

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slide the left heel on the ground

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extending long through the left leg and

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then we find a little resistance our

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little opposition here as we squeeze the

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right knee in and up towards the heart

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and find a little grounding down through

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the left thigh in fact you can take your

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left palm to the top of the left thigh

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bone for a second here and just firm the

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top of that left thigh bone down notice

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how flexing through the left foot left

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toes pointing up towards the sky

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a little squeeze in here and as always

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find a little bit of movement so you

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might rock that right knee from the

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shoulder to the heart you might rotate

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might get little bang for your buck here

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and rotate the right ankle one way and

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then the other and then we started

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learning this foundational pose with a

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nice deep breath in so breathe in fill

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the belly massaging the internal organs

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now you can stay here and its belly is

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you know a little bit large or the chest

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is nice and big then no toxic thoughts

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guys just be here now okay it's so

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important to just be in your body and do

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your version of the post so you might be

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here might be here or anywhere in

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between and you might just stay here

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breathing deep checking it out finding

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that opposition or you might take it one

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step further inhale in and on an exhale

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keep extension through the crown of the

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head as you slowly lift the nose up

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towards the knee so the nose can touch

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the knee but really it's not about that

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that's the intention so again if you

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have a larger chest

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rock on just embrace that let that

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intention be nose to knee not actually

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literal nose to knee

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most of us naturally are here in the

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shoulders spread a little awareness out

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through the whole body as we breathe in

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here no tension in the neck I'm keeping

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extension through the crown again

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relaxing the shoulders down take one

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more breath in here find a little

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movement if that feels good

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and then on an exhale with control with

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grace slowly release back down and then

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we're going to hug both knees into the

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chest wind-relieving pose the joys of

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doing a home practice you can fart all

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day long oh yeah so rock a little side

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to side squeeze both knees into the

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chest if you feel any pinch or you know

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tightness a little cramp in the size or

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the Front's of the hip creases take your

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thumb in there dig it out you can

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already tell this episodes we have butt

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jokes written all over it okay hmm point

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and flex the feet here then find a

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little stillness when you're satisfied

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squeeze the knees into the chest relax

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the shoulders down and away from the

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ears again we could be here we could be

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here and we might just stay here

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breathing into the belly squeezing the

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tops of the thighs into the lower belly

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or on an

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yeah we'll extend through the crown

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energetically and on an exhale slowly

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again begin to peel it up nose to the

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center of the knees again that's just an

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intention so if you can get here awesome

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good for you or maybe we're here or here

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or here breathing relaxing shoulders

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down and away you can point the toes

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here flex the feet or keep them soft but

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just I think the point is to just have a

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little awareness

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one more breath as we breathe into the

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lower belly breathe into your butthole

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and then on an exhale slowly release I

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have been known to say that in class

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I've also heard that in class just do it

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just try it okay here we go taking it to

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the other side we hug now left knee into

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the chest extend the right leg out long

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check it out on the other side again

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finding a little opposition you might

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take your right palm to the top of that

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right thigh bone firm it down smooth it

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out consciousness on the right foot

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there relaxing the shoulders down neck

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nice and long three I can hear the wind

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chimes outside my house today it's

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beautiful rock a little side to side if

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that feels good nice long smooth deep

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breaths see if you can elongate the

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inhale and extend that exhale cool we

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might just stay here breathing we might

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take it a step further as you inhale

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extend energetically through the crown

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through the sole of the foot nice long

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extension and on an exhale peel it up

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draw the navel down finding gentle

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compression to the lower belly as we

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squeeze and intend nose to knee just the

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intention could be here could be here no

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tension in the neck soft face breathe

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deep

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cool let's take one more breath and on

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an exhale with control with grace we

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release back down

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cool send the left foot out long and

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we'll just take a full body stretch here

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to counteract everything

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inhale lower back might come up off the

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ground here you might find a little

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wiggle waggle in the hip points you know

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this this is about letting it go so just

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let it go here for a couple breaths and

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we're done alrighty so that was wind

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relieving pose this pose is funny and

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kind of ridiculous but really good when

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you think about it just kind of letting

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out that which no longer serves you

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whether that's gas in your belly or just

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energy your emotions that you're

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carrying that yeah are no longer serving

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you let it go I'm going to talk a little

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bit more about how yoga can help release

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these sort of things I just don't want

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any fart jokes like that's all I want to

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do right now but I'm not going to I'm

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going to do that on the blog with

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pictures and sounds maybe I don't know

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hop on over to the blog yoga daydream

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calm leave questions comments below as

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always tend to your body work from the

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inside out listen to your guts and take

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good care of them I love you guys

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we'll see you next time

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you

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you