hey guys welcome to yoga with Adriene

I'm Adriene and today per your request

we have hangover yoga that's right we

have a sequence today to hopefully

nurture you if you've had a couple too

many to drink the night before don't be

so hard on yourself we're here to

balance the body re-energize and

revitalize the system and hopefully get

rid of some of those toxins so you can

enjoy your day so get in something comfy

and let's do a little yoga

all righty so we're going to crawl out

of bed and off the couch and onto our

mats and we're going to begin today in

extended Child's Pose

so the knees will come as wide as the

mat the two big toes will come together

and we'll slowly and today is all about

nice and slow begin to extend the arms

out keep the palms nice and wide and

release the forehead to the mat so moves

nice and slow here and let's make sure

to right away connect to the breath and

so you can modify the sequence depending

on how you feel today depending on how

many you had last night just kidding and

just make sure that you're listening to

your body hang attention to your breath

and of course finding what feels good so

here we are in extended Child's Pose if

we can't quite find what feels good in

extended Child's Pose maybe the knees

are talking to you or the hips you can

sit up nice and tall don't worry about

the shape but rather bringing the

forehead to the earth finding a little

pressure here on the third eye and then

again using the breath for a little

healing here so I have a couple options

in this cooling posture if you have a

headache what you might you can rock

couple things you can rock the head a

little side to side here this feels good

massaging the brow bones and stimulating

that intuitive Chuck the area the body

if you're anything like me at this

moment right now you're going God why

did I do this to myself so I invite you

to just let go of any toxic thoughts we

have our enough toxins in the body

already so just let go of any toxic

thoughts and give yourself this little

hangover yoga time to just be in the

moment find your breath and

he'll get through it so basically

beating yourself up doesn't really help

and I need to take my own note on that

I've also put a little essential oil on

this Kleenex you can also just rub a

little on your mat I've done a little

peppermint here and a little lavender

sometimes that's nice too for a headache

as you bring the forehead to the mat and

again maybe find a little rocking so

wherever you are just going to take a

couple quiet moments here with the

breath so again you can be kind of up on

your haunches here you can practice with

essential oil hmm

and if it's too much you start to feel

well sick you can come up on the elbows

interlace the fingertips lift your chin

and Bri

just take a couple more breaths here and

if you're super duper duper hungover you

might just stay here for the rest of

this practice

or you might try this out in the morning

and then realize it's not quite the time

so you might just stay here and then

return to the rest of this sequence

later I'll take a few more breaths here

the nice and slow nurturing the body

through each transition here we'll slide

it back up and this man this really does

the trick for me mm-hmm

it's inexpensive you know one bottle of

lavender peppermint or whatever you

fancy will last quite a long time and as

I mentioned before you can just smear it

on your mat too if you're if you're

crazy if you're feeling crazy okay put

that to the side that was nice it's kind

of lingering on my forehead super nice

okay so I'm going to spread the palms

while I'm going to slowly come to all

fours

no hovering cat today I'm going to walk

the knees in cross the ankles and slowly

slide on through to seated so you can

also just swing the legs to one side as

we come through and you might be feeling

it here acting right now so it's good

I'm not hungover

pure gold acting might come through and

we're just going to send the legs out

long and we're just going to take a

couple breaths here leaning and like a

swimming-pool posture that's how you

hang out at the pool so you relax the

ankles now the shoulders are kind of

shrugging up here so one thing we are

going to do is just find a little lift

in the heart and then we can

teeter-totter our throbbing heads back

and forth

heyo first halo of the new season teeter

totter your throbbing head okay keep the

heart lifted and again if this is too

much no biggie just stay here lifting

your heart letting the legs relax

revitalizing the system with a couple

nice long smooth deep breaths if you're

caught up on over my fingertips pointing

in pointing out not today my friends

just chill so wherever the hands go

naturally find it lift in the heart

and you might begin to draw a couple

circles with the nose sending some

energy to the neck and shoulders I

always feel like my lymph my lymphatic

system starts talking to me after I've

had a couple mmm the next morning more

on that on the blog alright one more

deep breath here my friends and we

slowly release nothing fancy okay well

come onto the sit bones here and now

we're going to begin to activate

activate mmm excuse me the legs a little

bit here firming the tops of the thigh

bones down now I'll crawl the palms

forward and I'm just kind of giving a

little massage to lower belly here a

little gas we're also going to do a

little head to knee pose and so this

will look a little different for

everyone

honestly guys if you're super hungover

it's going to look like this for you but

breathe here Oh breathe otherwise you

might crawl a little deeper getting a

nice forward fold here paschimottanasana

and if you're really trying to just get

the juices flowing you might massage the

feet here and you might play with a

little wave of the spine inhaling as you

rise up and exhaling forward fold

all right wherever you are one more

breath here and we'll tuck the chin into

the chest slowly roll it up enjoy

fingertips grazing the tops of the legs

here and this time we're going to catch

that right knee bend it as you lift your

right foot up so it one leg in one leg

out here coming for a little twist so

depending on again how you're feeling

this could be really really gentle and

gentle would be lots of space about a

fist worth of space between the heel and

that inner thigh and just a gentle hug

of that right knee as you turn past your

right shoulder so turn to your right

maybe you come here maybe you stay here

consider the spine as you inhale lift

and lengthen sit up nice and tall and

exhale twist to go a little deeper we

might cross the right foot over that

left leg press into the ball joint of

that front big toe sit up nice and tall

again and find it here

this will take a couple breaths here if

you were playing with the essential oil

it's nice you can smell it as you

breathe in I'm churning into your twist

on the way out so massaging those

internal organs we are releasing toxins

I mean this is a just obviously any time

and your practice so good for the liver

so take a couple more breaths here relax

your shoulders down my friends go ahead

and close your eyes

I can breathe out through your mouth if

you're inspired to take a nice lion's

breath exhale with your tongue now

let's take one more nice deep breath in

and on your exhale unravel slowly back

to Center and we'll switch nice and slow

take your time left knee comes up this

time and then again you have options

here you can keep a lot of space if

you're just feeling little nauseous I

think they call it just chill here till

here till here till here sit up nice and

tall when you're ready and then

eventually find it if you're past that

point you're ready to go a little deeper

go ahead and cross that left foot on

over sit up nice and tall and breathe

deep as we literally bring out the liver

bring out the toxins again I tend to be

a little hard on myself if I get

accidentally hung over so just use this

time this is about self-love this is

about moving forward this is about

living learning moving on a couple more

breaths I should say that if you want to

go a little deeper to you can of course

bring the outer edge of that right hand

to the outer edge of the left leg just

go a little deeper here listen to your

body careful not to crank it little goes

a long way for sure great we'll take one

more breath

and exhale again unravel it back to

Center we're going to take a quick

moment here to extend the legs out long

inhale reach the fingertips up and

overhead and exhale Lions breath tongue

out as you float the fingertips down

great okeydoke so now we're going to

bring the soles of the feet in knees

nice and wide for a little butterfly

opening the hips if you went dancing

last night maybe their legs are a little

tired the hips are tired or tight or

something else I just realized hey this

is getting really inappropriate I'm

sorry grab the ankles sit up nice and

tall stretch those hips is all I'm syan

deep breath in as you lift your heart

stay here my friends or if you have a

headache drop the chin to the chest

breathe into the back of the neck

shoulder blades drawing down the back

side and then as always you can find a

little movement here if that feels good

you can forward fold if that feels

awesome otherwise nice heavy head here

as we relax shoulders down

breathe into the back of the neck relax

your jaw close your eyes and we'll go

ahead and fill three nice long smooth

deep breaths here

then we'll bat the eyelashes open and at

this point we have two options we can

first head straight to flat back

position or if you'd like to fit in if

you'd like to just get up on your feet

so if this is an option if you'd like to

get up on your feet you can slowly plant

the feet and come into a forward fold

from this nice lowered position so if

you're like no go ahead and transition

now straight to flat back we'll meet up

in a second

otherwise you might come into this squat

here and find your breath as you slowly

tuck the chin into the chest press into

the feet and roll up into a nice

standing forward fold Salutin asana here

and this can be with the feet nice and

wide you can even turn the toes out a

little bit if that feels good

you can grab clasp the elbows here grab

the elbows Rock a little side to side

keeping the feet nice and wide and here

we take again some nice long cooling

breaths as you find a little movement

relax the weight of the shoulders the

elbows down and you can mix and match

here I encourage you to avoid this kind

of static pose here like this oh so

tight and awful especially if you're

hungover so soften it up we'll just take

a couple more breaths here so this might

seem a little counterintuitive if you

have a headache but this is nice cooling

calming and again if you have to skip it

skip it today just know that this is

there this nice simple forward fold take

a deep breath in through your nose and

exhale out through the mouth

great we're going to transition out of

this back the way we came and then

slowly come to meet our friends in flat

back position go ahead and take a full

body stretch here and on an exhale we'll

hug the right knee into the chest keep

the left leg extended out wind-relieving

pose

we have a video just for this so we

squeeze the right knee in first extend

through the left leg now you can find a

little movement here my friends option

is to relax the shoulders down and

slowly peel the head the neck the

shoulders up nose to knee it's not

really important for us to touch nose to

knee here though as I would just do that

but it's about finding space in the

spine and that compression in the lower

belly here so breathe in again if this

is too much stay here we can rotate the

right ankle one way then the other

firming down through that left thigh

bone inhale in and exhale release and

switch nice and slow

if you need to take a full body stretch

in between please do and we'll come to

the other side how you know left knee in

firming down through that right thigh

bone and check it out

and maybe we stay here squeezing that

left knee up towards the heart or maybe

we take it a step further our nose to

knee rotate the left ankle careful

you're not gripping keep it nice and

soft and when you're ready we'll slowly

release great now again last option

before we finish you might be done you

might be like wow great straight to

shavasana I go I'm going to widen the

ankles I'm going to open the arms out

wide I'm going to press into the head

lift physically lift the chest up off

the ground draw the shoulder blades in

together and down take a deep breath in

and exhale we made it if you have your

Kleenex handy you can always bring it to

your eyes also a nice cold wet washcloth

is good for a little shavasana hangover

chillax time and so then you're all set

to just settle in here the last thing

I'll just mention is that if you are

kind of in your hangover past that point

of you know nausea and then you might

flip your burger one more time for a

headstand and that can be any version so

if you're like oh man I wanted to keep

going but I don't know headstand yet you

can check out the foundational video on

headstand or you can just give this a

try anyway without lifting the legs so

we're either in shavasana right now

maybe we can pause the video if we know

we're done we can start to just bliss

out or we'll come to all fours drop the

elbows down interlace the fingertips and

slowly walk the knees together to come

onto the crown of the head draw the

shoulders away from the ears and you

might just stay here as we breathe in

and out and this is just awesome a

couple breaths here for a pounding head

if you want you can curl the toes under

and lift up making your way up to

Stan I don't even need to demonstrate

that today I don't think because this is

really enough headstand if you have a

hangover and then when you feel ready

we'll come on to the tops of the feet

and just like we did before we'll cross

the ankles and come through to seated or

again you can swing the legs to the side

tons of options and then we're going to

meet our friends finally in a flat back

position inhale reach the arms up and

overhead one last breath and exhale find

your bliss so bending the elbows here

kind of letting this armpit chest

breathe smells of whiskey and wine

infiltrate just kidding and it might

bring this here alright last but not

least want to go for a little head

Rocking massaging the back of the head

the atlas if you have a block it's nice

sometimes to pillow the head on the

block and just rub the back of the head

on the corner of that block so nice and

close your eyes can even get a blanket

here or you might say namaste and make

your way to the couch we're back to bed

or you might feel better might go drink

a nice tall glass of water with lemon

take a shower and enjoy your day

okay my friend so take a deep breath of

gratitude for even attempting a little

yoga today and just let go of any toxic

thoughts any toxicity if you do need to

stay you know lying flat on your back or

go you know take in some Netflix then

just enjoy that just learn from it and

the more yoga you practice regularly I

do believe the less you'll ever want to

drink the more yoga I do the less my

body can handle the toxins I'm noticing

and so I'm going to be writing about

this on the blog too if you're

interested visit us at yoga with Adriene

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