1
00:00:05,629 --> 00:00:08,760
hey guys welcome to yoga with Adriene

2
00:00:08,760 --> 00:00:12,360
I'm Adriene and today per your request

3
00:00:12,360 --> 00:00:15,839
we have hangover yoga that's right we

4
00:00:15,839 --> 00:00:17,070
have a sequence today to hopefully

5
00:00:17,070 --> 00:00:18,750
nurture you if you've had a couple too

6
00:00:18,750 --> 00:00:20,760
many to drink the night before don't be

7
00:00:20,760 --> 00:00:22,289
so hard on yourself we're here to

8
00:00:22,289 --> 00:00:24,869
balance the body re-energize and

9
00:00:24,869 --> 00:00:27,330
revitalize the system and hopefully get

10
00:00:27,330 --> 00:00:29,070
rid of some of those toxins so you can

11
00:00:29,070 --> 00:00:32,098
enjoy your day so get in something comfy

12
00:00:32,098 --> 00:00:36,680
and let's do a little yoga

13
00:00:46,500 --> 00:00:50,980
all righty so we're going to crawl out

14
00:00:50,980 --> 00:00:54,010
of bed and off the couch and onto our

15
00:00:54,010 --> 00:00:56,559
mats and we're going to begin today in

16
00:00:56,559 --> 00:00:58,150
extended Child's Pose

17
00:00:58,150 --> 00:01:00,340
so the knees will come as wide as the

18
00:01:00,340 --> 00:01:02,590
mat the two big toes will come together

19
00:01:02,590 --> 00:01:06,310
and we'll slowly and today is all about

20
00:01:06,310 --> 00:01:09,970
nice and slow begin to extend the arms

21
00:01:09,970 --> 00:01:13,900
out keep the palms nice and wide and

22
00:01:13,900 --> 00:01:23,350
release the forehead to the mat so moves

23
00:01:23,350 --> 00:01:26,110
nice and slow here and let's make sure

24
00:01:26,110 --> 00:01:28,330
to right away connect to the breath and

25
00:01:28,330 --> 00:01:33,009
so you can modify the sequence depending

26
00:01:33,009 --> 00:01:35,890
on how you feel today depending on how

27
00:01:35,890 --> 00:01:40,810
many you had last night just kidding and

28
00:01:40,810 --> 00:01:43,060
just make sure that you're listening to

29
00:01:43,060 --> 00:01:44,979
your body hang attention to your breath

30
00:01:44,979 --> 00:01:47,770
and of course finding what feels good so

31
00:01:47,770 --> 00:01:52,600
here we are in extended Child's Pose if

32
00:01:52,600 --> 00:01:54,939
we can't quite find what feels good in

33
00:01:54,939 --> 00:01:56,920
extended Child's Pose maybe the knees

34
00:01:56,920 --> 00:01:59,020
are talking to you or the hips you can

35
00:01:59,020 --> 00:02:00,340
sit up nice and tall don't worry about

36
00:02:00,340 --> 00:02:02,200
the shape but rather bringing the

37
00:02:02,200 --> 00:02:03,670
forehead to the earth finding a little

38
00:02:03,670 --> 00:02:06,640
pressure here on the third eye and then

39
00:02:06,640 --> 00:02:11,620
again using the breath for a little

40
00:02:11,620 --> 00:02:15,010
healing here so I have a couple options

41
00:02:15,010 --> 00:02:20,230
in this cooling posture if you have a

42
00:02:20,230 --> 00:02:24,310
headache what you might you can rock

43
00:02:24,310 --> 00:02:25,720
couple things you can rock the head a

44
00:02:25,720 --> 00:02:27,400
little side to side here this feels good

45
00:02:27,400 --> 00:02:31,299
massaging the brow bones and stimulating

46
00:02:31,299 --> 00:02:37,440
that intuitive Chuck the area the body

47
00:02:37,440 --> 00:02:40,150
if you're anything like me at this

48
00:02:40,150 --> 00:02:42,280
moment right now you're going God why

49
00:02:42,280 --> 00:02:44,769
did I do this to myself so I invite you

50
00:02:44,769 --> 00:02:48,190
to just let go of any toxic thoughts we

51
00:02:48,190 --> 00:02:49,720
have our enough toxins in the body

52
00:02:49,720 --> 00:02:51,850
already so just let go of any toxic

53
00:02:51,850 --> 00:02:53,530
thoughts and give yourself this little

54
00:02:53,530 --> 00:02:56,290
hangover yoga time to just be in the

55
00:02:56,290 --> 00:02:58,740
moment find your breath and

56
00:02:58,740 --> 00:03:03,210
he'll get through it so basically

57
00:03:03,210 --> 00:03:05,100
beating yourself up doesn't really help

58
00:03:05,100 --> 00:03:06,830
and I need to take my own note on that

59
00:03:06,830 --> 00:03:11,190
I've also put a little essential oil on

60
00:03:11,190 --> 00:03:14,070
this Kleenex you can also just rub a

61
00:03:14,070 --> 00:03:15,860
little on your mat I've done a little

62
00:03:15,860 --> 00:03:18,080
peppermint here and a little lavender

63
00:03:18,080 --> 00:03:20,580
sometimes that's nice too for a headache

64
00:03:20,580 --> 00:03:23,670
as you bring the forehead to the mat and

65
00:03:23,670 --> 00:03:28,170
again maybe find a little rocking so

66
00:03:28,170 --> 00:03:30,990
wherever you are just going to take a

67
00:03:30,990 --> 00:03:32,460
couple quiet moments here with the

68
00:03:32,460 --> 00:03:35,550
breath so again you can be kind of up on

69
00:03:35,550 --> 00:03:37,800
your haunches here you can practice with

70
00:03:37,800 --> 00:03:41,180
essential oil hmm

71
00:03:41,180 --> 00:03:43,910
and if it's too much you start to feel

72
00:03:43,910 --> 00:03:46,650
well sick you can come up on the elbows

73
00:03:46,650 --> 00:03:49,050
interlace the fingertips lift your chin

74
00:03:49,050 --> 00:03:51,470
and Bri

75
00:04:01,110 --> 00:04:05,690
just take a couple more breaths here and

76
00:04:06,200 --> 00:04:09,360
if you're super duper duper hungover you

77
00:04:09,360 --> 00:04:11,190
might just stay here for the rest of

78
00:04:11,190 --> 00:04:14,000
this practice

79
00:04:19,589 --> 00:04:21,750
or you might try this out in the morning

80
00:04:21,750 --> 00:04:23,940
and then realize it's not quite the time

81
00:04:23,940 --> 00:04:25,560
so you might just stay here and then

82
00:04:25,560 --> 00:04:27,150
return to the rest of this sequence

83
00:04:27,150 --> 00:04:38,388
later I'll take a few more breaths here

84
00:04:55,680 --> 00:04:58,830
the nice and slow nurturing the body

85
00:04:58,830 --> 00:05:02,010
through each transition here we'll slide

86
00:05:02,010 --> 00:05:09,090
it back up and this man this really does

87
00:05:09,090 --> 00:05:12,660
the trick for me mm-hmm

88
00:05:12,660 --> 00:05:15,600
it's inexpensive you know one bottle of

89
00:05:15,600 --> 00:05:17,910
lavender peppermint or whatever you

90
00:05:17,910 --> 00:05:21,240
fancy will last quite a long time and as

91
00:05:21,240 --> 00:05:22,500
I mentioned before you can just smear it

92
00:05:22,500 --> 00:05:25,050
on your mat too if you're if you're

93
00:05:25,050 --> 00:05:27,240
crazy if you're feeling crazy okay put

94
00:05:27,240 --> 00:05:28,680
that to the side that was nice it's kind

95
00:05:28,680 --> 00:05:31,800
of lingering on my forehead super nice

96
00:05:31,800 --> 00:05:33,660
okay so I'm going to spread the palms

97
00:05:33,660 --> 00:05:36,180
while I'm going to slowly come to all

98
00:05:36,180 --> 00:05:37,110
fours

99
00:05:37,110 --> 00:05:39,180
no hovering cat today I'm going to walk

100
00:05:39,180 --> 00:05:43,260
the knees in cross the ankles and slowly

101
00:05:43,260 --> 00:05:46,590
slide on through to seated so you can

102
00:05:46,590 --> 00:05:50,460
also just swing the legs to one side as

103
00:05:50,460 --> 00:05:53,280
we come through and you might be feeling

104
00:05:53,280 --> 00:05:56,070
it here acting right now so it's good

105
00:05:56,070 --> 00:05:57,060
I'm not hungover

106
00:05:57,060 --> 00:06:01,169
pure gold acting might come through and

107
00:06:01,169 --> 00:06:02,280
we're just going to send the legs out

108
00:06:02,280 --> 00:06:04,080
long and we're just going to take a

109
00:06:04,080 --> 00:06:06,630
couple breaths here leaning and like a

110
00:06:06,630 --> 00:06:08,310
swimming-pool posture that's how you

111
00:06:08,310 --> 00:06:09,810
hang out at the pool so you relax the

112
00:06:09,810 --> 00:06:12,060
ankles now the shoulders are kind of

113
00:06:12,060 --> 00:06:13,680
shrugging up here so one thing we are

114
00:06:13,680 --> 00:06:15,990
going to do is just find a little lift

115
00:06:15,990 --> 00:06:17,910
in the heart and then we can

116
00:06:17,910 --> 00:06:20,700
teeter-totter our throbbing heads back

117
00:06:20,700 --> 00:06:21,389
and forth

118
00:06:21,389 --> 00:06:28,110
heyo first halo of the new season teeter

119
00:06:28,110 --> 00:06:36,150
totter your throbbing head okay keep the

120
00:06:36,150 --> 00:06:38,160
heart lifted and again if this is too

121
00:06:38,160 --> 00:06:40,410
much no biggie just stay here lifting

122
00:06:40,410 --> 00:06:44,330
your heart letting the legs relax

123
00:06:45,979 --> 00:06:48,539
revitalizing the system with a couple

124
00:06:48,539 --> 00:06:53,910
nice long smooth deep breaths if you're

125
00:06:53,910 --> 00:06:56,039
caught up on over my fingertips pointing

126
00:06:56,039 --> 00:06:58,440
in pointing out not today my friends

127
00:06:58,440 --> 00:07:00,180
just chill so wherever the hands go

128
00:07:00,180 --> 00:07:03,560
naturally find it lift in the heart

129
00:07:05,439 --> 00:07:09,759
and you might begin to draw a couple

130
00:07:09,759 --> 00:07:14,199
circles with the nose sending some

131
00:07:14,199 --> 00:07:21,449
energy to the neck and shoulders I

132
00:07:21,479 --> 00:07:26,139
always feel like my lymph my lymphatic

133
00:07:26,139 --> 00:07:27,909
system starts talking to me after I've

134
00:07:27,909 --> 00:07:30,489
had a couple mmm the next morning more

135
00:07:30,489 --> 00:07:34,629
on that on the blog alright one more

136
00:07:34,629 --> 00:07:38,469
deep breath here my friends and we

137
00:07:38,469 --> 00:07:41,739
slowly release nothing fancy okay well

138
00:07:41,739 --> 00:07:43,689
come onto the sit bones here and now

139
00:07:43,689 --> 00:07:44,860
we're going to begin to activate

140
00:07:44,860 --> 00:07:47,709
activate mmm excuse me the legs a little

141
00:07:47,709 --> 00:07:49,239
bit here firming the tops of the thigh

142
00:07:49,239 --> 00:07:52,239
bones down now I'll crawl the palms

143
00:07:52,239 --> 00:07:54,339
forward and I'm just kind of giving a

144
00:07:54,339 --> 00:07:56,349
little massage to lower belly here a

145
00:07:56,349 --> 00:07:57,459
little gas we're also going to do a

146
00:07:57,459 --> 00:07:59,379
little head to knee pose and so this

147
00:07:59,379 --> 00:08:00,339
will look a little different for

148
00:08:00,339 --> 00:08:00,789
everyone

149
00:08:00,789 --> 00:08:02,979
honestly guys if you're super hungover

150
00:08:02,979 --> 00:08:07,179
it's going to look like this for you but

151
00:08:07,179 --> 00:08:13,869
breathe here Oh breathe otherwise you

152
00:08:13,869 --> 00:08:15,309
might crawl a little deeper getting a

153
00:08:15,309 --> 00:08:19,349
nice forward fold here paschimottanasana

154
00:08:21,059 --> 00:08:23,229
and if you're really trying to just get

155
00:08:23,229 --> 00:08:24,789
the juices flowing you might massage the

156
00:08:24,789 --> 00:08:26,529
feet here and you might play with a

157
00:08:26,529 --> 00:08:29,349
little wave of the spine inhaling as you

158
00:08:29,349 --> 00:08:33,448
rise up and exhaling forward fold

159
00:08:41,919 --> 00:08:44,540
all right wherever you are one more

160
00:08:44,540 --> 00:08:53,269
breath here and we'll tuck the chin into

161
00:08:53,269 --> 00:08:55,550
the chest slowly roll it up enjoy

162
00:08:55,550 --> 00:08:59,029
fingertips grazing the tops of the legs

163
00:08:59,029 --> 00:09:00,709
here and this time we're going to catch

164
00:09:00,709 --> 00:09:02,600
that right knee bend it as you lift your

165
00:09:02,600 --> 00:09:06,380
right foot up so it one leg in one leg

166
00:09:06,380 --> 00:09:10,839
out here coming for a little twist so

167
00:09:10,839 --> 00:09:12,980
depending on again how you're feeling

168
00:09:12,980 --> 00:09:14,990
this could be really really gentle and

169
00:09:14,990 --> 00:09:17,600
gentle would be lots of space about a

170
00:09:17,600 --> 00:09:19,970
fist worth of space between the heel and

171
00:09:19,970 --> 00:09:24,290
that inner thigh and just a gentle hug

172
00:09:24,290 --> 00:09:26,990
of that right knee as you turn past your

173
00:09:26,990 --> 00:09:29,410
right shoulder so turn to your right

174
00:09:29,410 --> 00:09:32,529
maybe you come here maybe you stay here

175
00:09:32,529 --> 00:09:34,790
consider the spine as you inhale lift

176
00:09:34,790 --> 00:09:37,180
and lengthen sit up nice and tall and

177
00:09:37,180 --> 00:09:45,350
exhale twist to go a little deeper we

178
00:09:45,350 --> 00:09:47,959
might cross the right foot over that

179
00:09:47,959 --> 00:09:50,269
left leg press into the ball joint of

180
00:09:50,269 --> 00:09:51,890
that front big toe sit up nice and tall

181
00:09:51,890 --> 00:09:55,209
again and find it here

182
00:09:58,660 --> 00:10:02,779
this will take a couple breaths here if

183
00:10:02,779 --> 00:10:04,730
you were playing with the essential oil

184
00:10:04,730 --> 00:10:06,500
it's nice you can smell it as you

185
00:10:06,500 --> 00:10:11,660
breathe in I'm churning into your twist

186
00:10:11,660 --> 00:10:14,089
on the way out so massaging those

187
00:10:14,089 --> 00:10:17,449
internal organs we are releasing toxins

188
00:10:17,449 --> 00:10:20,029
I mean this is a just obviously any time

189
00:10:20,029 --> 00:10:23,140
and your practice so good for the liver

190
00:10:23,140 --> 00:10:25,820
so take a couple more breaths here relax

191
00:10:25,820 --> 00:10:27,589
your shoulders down my friends go ahead

192
00:10:27,589 --> 00:10:28,310
and close your eyes

193
00:10:28,310 --> 00:10:30,800
I can breathe out through your mouth if

194
00:10:30,800 --> 00:10:32,690
you're inspired to take a nice lion's

195
00:10:32,690 --> 00:10:37,329
breath exhale with your tongue now

196
00:10:48,640 --> 00:10:51,990
let's take one more nice deep breath in

197
00:10:51,990 --> 00:10:55,870
and on your exhale unravel slowly back

198
00:10:55,870 --> 00:10:59,800
to Center and we'll switch nice and slow

199
00:10:59,800 --> 00:11:03,459
take your time left knee comes up this

200
00:11:03,459 --> 00:11:04,990
time and then again you have options

201
00:11:04,990 --> 00:11:06,970
here you can keep a lot of space if

202
00:11:06,970 --> 00:11:09,910
you're just feeling little nauseous I

203
00:11:09,910 --> 00:11:12,459
think they call it just chill here till

204
00:11:12,459 --> 00:11:15,579
here till here till here sit up nice and

205
00:11:15,579 --> 00:11:16,899
tall when you're ready and then

206
00:11:16,899 --> 00:11:20,470
eventually find it if you're past that

207
00:11:20,470 --> 00:11:22,440
point you're ready to go a little deeper

208
00:11:22,440 --> 00:11:24,820
go ahead and cross that left foot on

209
00:11:24,820 --> 00:11:27,310
over sit up nice and tall and breathe

210
00:11:27,310 --> 00:11:33,149
deep as we literally bring out the liver

211
00:11:33,149 --> 00:11:41,769
bring out the toxins again I tend to be

212
00:11:41,769 --> 00:11:43,540
a little hard on myself if I get

213
00:11:43,540 --> 00:11:48,579
accidentally hung over so just use this

214
00:11:48,579 --> 00:11:50,649
time this is about self-love this is

215
00:11:50,649 --> 00:11:52,870
about moving forward this is about

216
00:11:52,870 --> 00:11:58,300
living learning moving on a couple more

217
00:11:58,300 --> 00:12:04,360
breaths I should say that if you want to

218
00:12:04,360 --> 00:12:05,829
go a little deeper to you can of course

219
00:12:05,829 --> 00:12:07,540
bring the outer edge of that right hand

220
00:12:07,540 --> 00:12:09,730
to the outer edge of the left leg just

221
00:12:09,730 --> 00:12:13,540
go a little deeper here listen to your

222
00:12:13,540 --> 00:12:15,699
body careful not to crank it little goes

223
00:12:15,699 --> 00:12:23,649
a long way for sure great we'll take one

224
00:12:23,649 --> 00:12:26,160
more breath

225
00:12:26,400 --> 00:12:29,250
and exhale again unravel it back to

226
00:12:29,250 --> 00:12:30,720
Center we're going to take a quick

227
00:12:30,720 --> 00:12:32,940
moment here to extend the legs out long

228
00:12:32,940 --> 00:12:34,890
inhale reach the fingertips up and

229
00:12:34,890 --> 00:12:37,770
overhead and exhale Lions breath tongue

230
00:12:37,770 --> 00:12:41,689
out as you float the fingertips down

231
00:12:45,020 --> 00:12:48,660
great okeydoke so now we're going to

232
00:12:48,660 --> 00:12:50,520
bring the soles of the feet in knees

233
00:12:50,520 --> 00:12:53,630
nice and wide for a little butterfly

234
00:12:53,630 --> 00:12:56,250
opening the hips if you went dancing

235
00:12:56,250 --> 00:12:57,420
last night maybe their legs are a little

236
00:12:57,420 --> 00:13:00,060
tired the hips are tired or tight or

237
00:13:00,060 --> 00:13:02,490
something else I just realized hey this

238
00:13:02,490 --> 00:13:03,779
is getting really inappropriate I'm

239
00:13:03,779 --> 00:13:06,029
sorry grab the ankles sit up nice and

240
00:13:06,029 --> 00:13:08,970
tall stretch those hips is all I'm syan

241
00:13:08,970 --> 00:13:11,100
deep breath in as you lift your heart

242
00:13:11,100 --> 00:13:13,740
stay here my friends or if you have a

243
00:13:13,740 --> 00:13:15,390
headache drop the chin to the chest

244
00:13:15,390 --> 00:13:17,570
breathe into the back of the neck

245
00:13:17,570 --> 00:13:20,130
shoulder blades drawing down the back

246
00:13:20,130 --> 00:13:23,910
side and then as always you can find a

247
00:13:23,910 --> 00:13:25,110
little movement here if that feels good

248
00:13:25,110 --> 00:13:26,880
you can forward fold if that feels

249
00:13:26,880 --> 00:13:31,529
awesome otherwise nice heavy head here

250
00:13:31,529 --> 00:13:33,180
as we relax shoulders down

251
00:13:33,180 --> 00:13:36,779
breathe into the back of the neck relax

252
00:13:36,779 --> 00:13:41,070
your jaw close your eyes and we'll go

253
00:13:41,070 --> 00:13:43,770
ahead and fill three nice long smooth

254
00:13:43,770 --> 00:13:46,819
deep breaths here

255
00:14:02,200 --> 00:14:06,529
then we'll bat the eyelashes open and at

256
00:14:06,529 --> 00:14:10,580
this point we have two options we can

257
00:14:10,580 --> 00:14:13,279
first head straight to flat back

258
00:14:13,279 --> 00:14:15,980
position or if you'd like to fit in if

259
00:14:15,980 --> 00:14:17,240
you'd like to just get up on your feet

260
00:14:17,240 --> 00:14:19,610
so if this is an option if you'd like to

261
00:14:19,610 --> 00:14:22,130
get up on your feet you can slowly plant

262
00:14:22,130 --> 00:14:24,709
the feet and come into a forward fold

263
00:14:24,709 --> 00:14:27,050
from this nice lowered position so if

264
00:14:27,050 --> 00:14:29,240
you're like no go ahead and transition

265
00:14:29,240 --> 00:14:31,279
now straight to flat back we'll meet up

266
00:14:31,279 --> 00:14:31,940
in a second

267
00:14:31,940 --> 00:14:34,339
otherwise you might come into this squat

268
00:14:34,339 --> 00:14:38,480
here and find your breath as you slowly

269
00:14:38,480 --> 00:14:40,459
tuck the chin into the chest press into

270
00:14:40,459 --> 00:14:43,420
the feet and roll up into a nice

271
00:14:43,420 --> 00:14:46,040
standing forward fold Salutin asana here

272
00:14:46,040 --> 00:14:48,050
and this can be with the feet nice and

273
00:14:48,050 --> 00:14:49,670
wide you can even turn the toes out a

274
00:14:49,670 --> 00:14:52,120
little bit if that feels good

275
00:14:52,120 --> 00:14:55,370
you can grab clasp the elbows here grab

276
00:14:55,370 --> 00:14:58,839
the elbows Rock a little side to side

277
00:15:00,640 --> 00:15:04,640
keeping the feet nice and wide and here

278
00:15:04,640 --> 00:15:06,709
we take again some nice long cooling

279
00:15:06,709 --> 00:15:09,100
breaths as you find a little movement

280
00:15:09,100 --> 00:15:11,570
relax the weight of the shoulders the

281
00:15:11,570 --> 00:15:13,790
elbows down and you can mix and match

282
00:15:13,790 --> 00:15:16,310
here I encourage you to avoid this kind

283
00:15:16,310 --> 00:15:20,630
of static pose here like this oh so

284
00:15:20,630 --> 00:15:22,310
tight and awful especially if you're

285
00:15:22,310 --> 00:15:24,560
hungover so soften it up we'll just take

286
00:15:24,560 --> 00:15:30,320
a couple more breaths here so this might

287
00:15:30,320 --> 00:15:32,870
seem a little counterintuitive if you

288
00:15:32,870 --> 00:15:35,089
have a headache but this is nice cooling

289
00:15:35,089 --> 00:15:37,670
calming and again if you have to skip it

290
00:15:37,670 --> 00:15:39,170
skip it today just know that this is

291
00:15:39,170 --> 00:15:41,540
there this nice simple forward fold take

292
00:15:41,540 --> 00:15:45,370
a deep breath in through your nose and

293
00:15:45,820 --> 00:15:49,300
exhale out through the mouth

294
00:15:49,300 --> 00:15:51,500
great we're going to transition out of

295
00:15:51,500 --> 00:15:55,310
this back the way we came and then

296
00:15:55,310 --> 00:15:59,930
slowly come to meet our friends in flat

297
00:15:59,930 --> 00:16:03,230
back position go ahead and take a full

298
00:16:03,230 --> 00:16:07,699
body stretch here and on an exhale we'll

299
00:16:07,699 --> 00:16:09,680
hug the right knee into the chest keep

300
00:16:09,680 --> 00:16:12,260
the left leg extended out wind-relieving

301
00:16:12,260 --> 00:16:13,130
pose

302
00:16:13,130 --> 00:16:15,920
we have a video just for this so we

303
00:16:15,920 --> 00:16:18,230
squeeze the right knee in first extend

304
00:16:18,230 --> 00:16:20,780
through the left leg now you can find a

305
00:16:20,780 --> 00:16:24,290
little movement here my friends option

306
00:16:24,290 --> 00:16:27,020
is to relax the shoulders down and

307
00:16:27,020 --> 00:16:29,330
slowly peel the head the neck the

308
00:16:29,330 --> 00:16:31,580
shoulders up nose to knee it's not

309
00:16:31,580 --> 00:16:33,710
really important for us to touch nose to

310
00:16:33,710 --> 00:16:36,650
knee here though as I would just do that

311
00:16:36,650 --> 00:16:39,680
but it's about finding space in the

312
00:16:39,680 --> 00:16:41,840
spine and that compression in the lower

313
00:16:41,840 --> 00:16:46,220
belly here so breathe in again if this

314
00:16:46,220 --> 00:16:51,320
is too much stay here we can rotate the

315
00:16:51,320 --> 00:16:52,670
right ankle one way then the other

316
00:16:52,670 --> 00:16:54,560
firming down through that left thigh

317
00:16:54,560 --> 00:16:58,610
bone inhale in and exhale release and

318
00:16:58,610 --> 00:17:01,100
switch nice and slow

319
00:17:01,100 --> 00:17:02,510
if you need to take a full body stretch

320
00:17:02,510 --> 00:17:06,349
in between please do and we'll come to

321
00:17:06,349 --> 00:17:08,540
the other side how you know left knee in

322
00:17:08,540 --> 00:17:10,369
firming down through that right thigh

323
00:17:10,369 --> 00:17:13,629
bone and check it out

324
00:17:20,849 --> 00:17:23,609
and maybe we stay here squeezing that

325
00:17:23,609 --> 00:17:26,909
left knee up towards the heart or maybe

326
00:17:26,909 --> 00:17:28,559
we take it a step further our nose to

327
00:17:28,559 --> 00:17:39,570
knee rotate the left ankle careful

328
00:17:39,570 --> 00:17:40,889
you're not gripping keep it nice and

329
00:17:40,889 --> 00:17:51,779
soft and when you're ready we'll slowly

330
00:17:51,779 --> 00:17:55,440
release great now again last option

331
00:17:55,440 --> 00:17:57,690
before we finish you might be done you

332
00:17:57,690 --> 00:17:59,519
might be like wow great straight to

333
00:17:59,519 --> 00:18:01,740
shavasana I go I'm going to widen the

334
00:18:01,740 --> 00:18:03,389
ankles I'm going to open the arms out

335
00:18:03,389 --> 00:18:05,429
wide I'm going to press into the head

336
00:18:05,429 --> 00:18:07,919
lift physically lift the chest up off

337
00:18:07,919 --> 00:18:09,929
the ground draw the shoulder blades in

338
00:18:09,929 --> 00:18:11,850
together and down take a deep breath in

339
00:18:11,850 --> 00:18:15,379
and exhale we made it if you have your

340
00:18:15,379 --> 00:18:18,269
Kleenex handy you can always bring it to

341
00:18:18,269 --> 00:18:21,269
your eyes also a nice cold wet washcloth

342
00:18:21,269 --> 00:18:24,779
is good for a little shavasana hangover

343
00:18:24,779 --> 00:18:30,299
chillax time and so then you're all set

344
00:18:30,299 --> 00:18:32,460
to just settle in here the last thing

345
00:18:32,460 --> 00:18:34,470
I'll just mention is that if you are

346
00:18:34,470 --> 00:18:39,090
kind of in your hangover past that point

347
00:18:39,090 --> 00:18:41,759
of you know nausea and then you might

348
00:18:41,759 --> 00:18:44,639
flip your burger one more time for a

349
00:18:44,639 --> 00:18:48,659
headstand and that can be any version so

350
00:18:48,659 --> 00:18:50,250
if you're like oh man I wanted to keep

351
00:18:50,250 --> 00:18:53,429
going but I don't know headstand yet you

352
00:18:53,429 --> 00:18:55,019
can check out the foundational video on

353
00:18:55,019 --> 00:18:57,799
headstand or you can just give this a

354
00:18:57,799 --> 00:19:01,440
try anyway without lifting the legs so

355
00:19:01,440 --> 00:19:03,059
we're either in shavasana right now

356
00:19:03,059 --> 00:19:04,710
maybe we can pause the video if we know

357
00:19:04,710 --> 00:19:06,179
we're done we can start to just bliss

358
00:19:06,179 --> 00:19:10,950
out or we'll come to all fours drop the

359
00:19:10,950 --> 00:19:13,679
elbows down interlace the fingertips and

360
00:19:13,679 --> 00:19:16,679
slowly walk the knees together to come

361
00:19:16,679 --> 00:19:18,629
onto the crown of the head draw the

362
00:19:18,629 --> 00:19:20,100
shoulders away from the ears and you

363
00:19:20,100 --> 00:19:22,350
might just stay here as we breathe in

364
00:19:22,350 --> 00:19:25,590
and out and this is just awesome a

365
00:19:25,590 --> 00:19:28,340
couple breaths here for a pounding head

366
00:19:28,340 --> 00:19:31,740
if you want you can curl the toes under

367
00:19:31,740 --> 00:19:34,480
and lift up making your way up to

368
00:19:34,480 --> 00:19:35,919
Stan I don't even need to demonstrate

369
00:19:35,919 --> 00:19:38,740
that today I don't think because this is

370
00:19:38,740 --> 00:19:41,049
really enough headstand if you have a

371
00:19:41,049 --> 00:19:44,890
hangover and then when you feel ready

372
00:19:44,890 --> 00:19:48,059
we'll come on to the tops of the feet

373
00:19:48,059 --> 00:19:50,470
and just like we did before we'll cross

374
00:19:50,470 --> 00:19:52,660
the ankles and come through to seated or

375
00:19:52,660 --> 00:19:54,340
again you can swing the legs to the side

376
00:19:54,340 --> 00:19:57,850
tons of options and then we're going to

377
00:19:57,850 --> 00:20:01,090
meet our friends finally in a flat back

378
00:20:01,090 --> 00:20:06,340
position inhale reach the arms up and

379
00:20:06,340 --> 00:20:09,850
overhead one last breath and exhale find

380
00:20:09,850 --> 00:20:11,500
your bliss so bending the elbows here

381
00:20:11,500 --> 00:20:13,000
kind of letting this armpit chest

382
00:20:13,000 --> 00:20:18,570
breathe smells of whiskey and wine

383
00:20:18,570 --> 00:20:23,140
infiltrate just kidding and it might

384
00:20:23,140 --> 00:20:27,400
bring this here alright last but not

385
00:20:27,400 --> 00:20:28,809
least want to go for a little head

386
00:20:28,809 --> 00:20:31,020
Rocking massaging the back of the head

387
00:20:31,020 --> 00:20:34,870
the atlas if you have a block it's nice

388
00:20:34,870 --> 00:20:37,210
sometimes to pillow the head on the

389
00:20:37,210 --> 00:20:40,540
block and just rub the back of the head

390
00:20:40,540 --> 00:20:45,669
on the corner of that block so nice and

391
00:20:45,669 --> 00:20:49,240
close your eyes can even get a blanket

392
00:20:49,240 --> 00:20:54,429
here or you might say namaste and make

393
00:20:54,429 --> 00:20:57,100
your way to the couch we're back to bed

394
00:20:57,100 --> 00:21:01,600
or you might feel better might go drink

395
00:21:01,600 --> 00:21:05,460
a nice tall glass of water with lemon

396
00:21:05,460 --> 00:21:13,290
take a shower and enjoy your day

397
00:21:17,160 --> 00:21:20,320
okay my friend so take a deep breath of

398
00:21:20,320 --> 00:21:22,990
gratitude for even attempting a little

399
00:21:22,990 --> 00:21:26,710
yoga today and just let go of any toxic

400
00:21:26,710 --> 00:21:29,080
thoughts any toxicity if you do need to

401
00:21:29,080 --> 00:21:31,270
stay you know lying flat on your back or

402
00:21:31,270 --> 00:21:34,630
go you know take in some Netflix then

403
00:21:34,630 --> 00:21:37,090
just enjoy that just learn from it and

404
00:21:37,090 --> 00:21:39,160
the more yoga you practice regularly I

405
00:21:39,160 --> 00:21:41,620
do believe the less you'll ever want to

406
00:21:41,620 --> 00:21:44,200
drink the more yoga I do the less my

407
00:21:44,200 --> 00:21:46,420
body can handle the toxins I'm noticing

408
00:21:46,420 --> 00:21:48,160
and so I'm going to be writing about

409
00:21:48,160 --> 00:21:50,860
this on the blog too if you're

410
00:21:50,860 --> 00:21:52,960
interested visit us at yoga with Adriene

411
00:21:52,960 --> 00:21:56,559
comm leave questions comments below or

412
00:21:56,559 --> 00:21:58,330
just check in if you feel like it with

413
00:21:58,330 --> 00:22:01,150
the community on Facebook and these lots

414
00:22:01,150 --> 00:22:03,929
of loves you

415
00:22:18,659 --> 00:22:20,720
you