what's up everyone welcome to yoga with

Adriene I am Adriene and today we are

going to release unwanted toxic gas from

our system digestive system that is with

wind-relieving pose not joking that is

what it's called Pavano Mukta sana I

think in Sanskrit

still working on those wind-relieving

pose head to knee pose such a great pose

to massage the abdominal wall to relieve

bloating that's good

also really great for the lower back so

this is our foundational pose of the day

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

right so we're going to begin lying flat

on the bat today just take a second to

tuck the chin into the chest find a

little length in the back of the neck

soles of the feet can come to the mat

here at first knees pointing up towards

the sky take your hands to your belly

and we're just going to sneak in a nice

deep yummy conscious breath here

expanding through the ribcage as you

breathe in and letting the belly fall as

you breathe out cool now we're going to

take the right leg extend it high up

into the sky so if the hammies are tight

which most of our hammies are I've

stretched out today don't worry about

you know straightening that leg just

send that foot up to the sky then we're

going to slowly reach the fingertips up

interlace the fingertips bend the right

knee as you catch that chin or the top

of the knee and squeeze the right knee

up towards the heart

cool step one relax the shoulders keep

the chest open and the neck long cool so

we're going to take a deep breath in

here and then slowly we'll begin to

extend through that left leg so you can

slide the left heel on the ground

extending long through the left leg and

then we find a little resistance our

little opposition here as we squeeze the

right knee in and up towards the heart

and find a little grounding down through

the left thigh in fact you can take your

left palm to the top of the left thigh

bone for a second here and just firm the

top of that left thigh bone down notice

how flexing through the left foot left

toes pointing up towards the sky

a little squeeze in here and as always

find a little bit of movement so you

might rock that right knee from the

shoulder to the heart you might rotate

might get little bang for your buck here

and rotate the right ankle one way and

then the other and then we started

learning this foundational pose with a

nice deep breath in so breathe in fill

the belly massaging the internal organs

now you can stay here and its belly is

you know a little bit large or the chest

is nice and big then no toxic thoughts

guys just be here now okay it's so

important to just be in your body and do

your version of the post so you might be

here might be here or anywhere in

between and you might just stay here

breathing deep checking it out finding

that opposition or you might take it one

step further inhale in and on an exhale

keep extension through the crown of the

head as you slowly lift the nose up

towards the knee so the nose can touch

the knee but really it's not about that

that's the intention so again if you

have a larger chest

rock on just embrace that let that

intention be nose to knee not actually

literal nose to knee

most of us naturally are here in the

shoulders spread a little awareness out

through the whole body as we breathe in

here no tension in the neck I'm keeping

extension through the crown again

relaxing the shoulders down take one

more breath in here find a little

movement if that feels good

and then on an exhale with control with

grace slowly release back down and then

we're going to hug both knees into the

chest wind-relieving pose the joys of

doing a home practice you can fart all

day long oh yeah so rock a little side

to side squeeze both knees into the

chest if you feel any pinch or you know

tightness a little cramp in the size or

the Front's of the hip creases take your

thumb in there dig it out you can

already tell this episodes we have butt

jokes written all over it okay hmm point

and flex the feet here then find a

little stillness when you're satisfied

squeeze the knees into the chest relax

the shoulders down and away from the

ears again we could be here we could be

here and we might just stay here

breathing into the belly squeezing the

tops of the thighs into the lower belly

or on an

yeah we'll extend through the crown

energetically and on an exhale slowly

again begin to peel it up nose to the

center of the knees again that's just an

intention so if you can get here awesome

good for you or maybe we're here or here

or here breathing relaxing shoulders

down and away you can point the toes

here flex the feet or keep them soft but

just I think the point is to just have a

little awareness

one more breath as we breathe into the

lower belly breathe into your butthole

and then on an exhale slowly release I

have been known to say that in class

I've also heard that in class just do it

just try it okay here we go taking it to

the other side we hug now left knee into

the chest extend the right leg out long

check it out on the other side again

finding a little opposition you might

take your right palm to the top of that

right thigh bone firm it down smooth it

out consciousness on the right foot

there relaxing the shoulders down neck

nice and long three I can hear the wind

chimes outside my house today it's

beautiful rock a little side to side if

that feels good nice long smooth deep

breaths see if you can elongate the

inhale and extend that exhale cool we

might just stay here breathing we might

take it a step further as you inhale

extend energetically through the crown

through the sole of the foot nice long

extension and on an exhale peel it up

draw the navel down finding gentle

compression to the lower belly as we

squeeze and intend nose to knee just the

intention could be here could be here no

tension in the neck soft face breathe

deep

cool let's take one more breath and on

an exhale with control with grace we

release back down

cool send the left foot out long and

we'll just take a full body stretch here

to counteract everything

inhale lower back might come up off the

ground here you might find a little

wiggle waggle in the hip points you know

this this is about letting it go so just

let it go here for a couple breaths and

we're done alrighty so that was wind

relieving pose this pose is funny and

kind of ridiculous but really good when

you think about it just kind of letting

out that which no longer serves you

whether that's gas in your belly or just

energy your emotions that you're

carrying that yeah are no longer serving

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

bit more about how yoga can help release

these sort of things I just don't want

any fart jokes like that's all I want to

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

going to do that on the blog with

pictures and sounds maybe I don't know

hop on over to the blog yoga daydream

calm leave questions comments below as

always tend to your body work from the

inside out listen to your guts and take

good care of them I love you guys

we'll see you next time

you

you