1 00:00:00,470 --> 00:00:01,470 What's up my friends? 2 00:00:01,470 --> 00:00:02,599 Welcome to Yoga with Adriene. 3 00:00:02,600 --> 00:00:03,600 I'm Adriene. 4 00:00:03,600 --> 00:00:04,600 Sorry you have a headache. 5 00:00:04,600 --> 00:00:09,320 Let's do some yoga to try to help you feel better. 6 00:00:09,320 --> 00:00:21,560 All right, so we're going to begin in a comfortable seat. 7 00:00:21,560 --> 00:00:27,979 I recommend, since we're going for a nurturing practice here, maybe lifting the hips up on 8 00:00:27,980 --> 00:00:29,769 a blanket here, like so. 9 00:00:29,769 --> 00:00:35,190 You can also sit up on a pillow or a block or a book. 10 00:00:35,190 --> 00:00:36,570 It's not necessary. 11 00:00:36,570 --> 00:00:39,510 You can even do this part in a chair. 12 00:00:39,510 --> 00:00:44,360 But just take a second to get into a comfortable seat, because we're going to begin with my 13 00:00:44,360 --> 00:00:50,610 number one headache remedy, which is a little Pranayama, alternate nostril breathing, which 14 00:00:50,610 --> 00:00:54,190 we have a video for as well that I'll link you to. 15 00:00:54,190 --> 00:00:58,650 But I'll take you through the steps here, since we're here now, together. 16 00:00:58,650 --> 00:01:02,760 We'll take the hand out in front and we're just going to take the three middle fingers 17 00:01:02,760 --> 00:01:04,550 and draw them in towards the palm. 18 00:01:04,550 --> 00:01:09,080 Then I will sit up nice and tall. 19 00:01:09,080 --> 00:01:12,850 Take a deep breath in and a long breath out. 20 00:01:12,850 --> 00:01:17,880 I'm going to begin with Nadi Shodhana, alternate nostril breathing. 21 00:01:17,880 --> 00:01:21,539 So, I'll bring the thumb to the right nostril. 22 00:01:21,540 --> 00:01:28,020 You can keep your eyes open to check me out, and then once you feel like you get the rhythm, 23 00:01:28,020 --> 00:01:32,770 we'll close the eyes and just kind of soften the skin of the face a little bit here. 24 00:01:32,770 --> 00:01:38,090 So Nadi Shodhana, alternate nostril breathing, we bring the right thumb to the right nostril. 25 00:01:38,090 --> 00:01:45,640 I'm going to take a deep breath in through the left nostril. 26 00:01:45,640 --> 00:01:51,780 After the inhale at the top, I'm going to bring my right pinkie now to plug the left 27 00:01:51,780 --> 00:01:55,440 nostril as I breathe out through the right. 28 00:01:55,440 --> 00:02:01,899 So, I'm alternating in and out. 29 00:02:01,900 --> 00:02:07,970 Now I'll inhale in through the right nostril. 30 00:02:07,970 --> 00:02:09,970 Pause at the top. 31 00:02:09,970 --> 00:02:11,150 Alternate. 32 00:02:11,150 --> 00:02:18,040 And breathe out through the left nostril. 33 00:02:18,040 --> 00:02:23,510 Inhale in through the left. 34 00:02:23,510 --> 00:02:32,511 Pause at the top, reseal the left nostril and switch out through the right. 35 00:02:32,511 --> 00:02:34,549 So, if this is new to you and you're like, "I have a headache, I can't learn anything 36 00:02:34,550 --> 00:02:35,550 new right now. 37 00:02:35,550 --> 00:02:37,140 I'm so frustrated," I understand. 38 00:02:37,140 --> 00:02:40,349 I'm just going to meet you at the pass with that. 39 00:02:40,349 --> 00:02:44,760 So, drop the hands for a second, take a deep breath in and exhale. 40 00:02:44,760 --> 00:02:46,069 Shake it out. 41 00:02:46,069 --> 00:02:48,459 And we try again. 42 00:02:48,460 --> 00:02:54,110 So, each time we're inhaling, we're switching to the alternate nostril and then we're exhaling. 43 00:02:54,110 --> 00:02:57,590 Each time we exhale, we'll inhale through that same nostril. 44 00:02:57,590 --> 00:03:02,540 This breath, this Pranayama practice, especially once you get the hang of it, is so calming, 45 00:03:02,540 --> 00:03:08,750 so cooling, really great for headaches and really wonderful particularly for sinus headaches. 46 00:03:08,750 --> 00:03:12,430 We're going to address a couple of different kinds of headaches, the sinus headaches, tension 47 00:03:12,430 --> 00:03:13,970 headaches, stress. 48 00:03:13,970 --> 00:03:21,170 But let's begin again, a little alternate nostril breathing and we'll have a separate 49 00:03:21,170 --> 00:03:26,400 video for migraines, but if you're really already feeling that pounding headache, really 50 00:03:26,401 --> 00:03:32,040 splitting your moment in two, you might just do this alternate nostril breathing and then 51 00:03:32,040 --> 00:03:33,879 save the rest of the video for later. 52 00:03:33,879 --> 00:03:34,879 So, here we go. 53 00:03:34,879 --> 00:03:37,549 A couple of more passes. 54 00:03:37,550 --> 00:03:40,540 I'll close the eyes this time maybe. 55 00:03:40,540 --> 00:03:46,690 And inhale, in through the left nostril, sealing the right. 56 00:03:46,690 --> 00:03:50,329 Pause and switch. 57 00:03:50,330 --> 00:03:53,100 Exhale out through the right. 58 00:03:53,100 --> 00:04:01,230 Inhale, in through the right. 59 00:04:01,230 --> 00:04:06,149 Switch. 60 00:04:06,150 --> 00:04:09,090 Out through the left. 61 00:04:09,090 --> 00:04:11,860 Deep inhale, in through the left. 62 00:04:11,860 --> 00:04:16,988 Pause and switch. 63 00:04:16,988 --> 00:04:21,250 Long exhale, out through the right. 64 00:04:21,250 --> 00:04:23,460 Sit up nice and tall. 65 00:04:23,460 --> 00:04:27,190 Inhale deeply through the right. 66 00:04:27,190 --> 00:04:38,880 Pause, switch and seal out through the left. 67 00:04:38,880 --> 00:04:42,350 Inhale in through the left. 68 00:04:42,350 --> 00:04:51,380 Pause, switch, seal and out through the right. 69 00:04:51,380 --> 00:04:54,719 Deep inhale in through the right nostril. 70 00:04:54,720 --> 00:05:01,650 And switch, and out through the left. 71 00:05:01,650 --> 00:05:15,010 We'll continue in just a couple of moments on your own. 72 00:05:15,010 --> 00:05:46,990 Let's do one more pass, seeing if we can extend the inhalation and exhalation a little more. 73 00:05:46,990 --> 00:06:00,590 Finish it out wherever you are. 74 00:06:00,590 --> 00:06:06,758 Even it out if you must and then we'll find what feels good as we release the hands and 75 00:06:06,759 --> 00:06:12,670 take a second to just breathe in and out through both nostrils. 76 00:06:12,670 --> 00:06:19,590 Sit up nice and tall. 77 00:06:19,590 --> 00:06:21,020 Relax the skin of the face. 78 00:06:21,020 --> 00:06:23,870 Close your eyes, you don't need to look at the video here. 79 00:06:23,870 --> 00:06:26,289 I gotcha. 80 00:06:26,289 --> 00:06:31,560 See if you can align your head over your heart and your heart over the pelvis or the base 81 00:06:31,560 --> 00:06:32,560 of the spine here. 82 00:06:32,560 --> 00:06:40,169 So, just bring a little consciousness into the body. 83 00:06:40,169 --> 00:06:46,229 Then nice and easy, we'll draw the shoulders up towards the ears on a big breath in. 84 00:06:46,229 --> 00:06:52,880 And on an exhale, draw the shoulder blades in and together and down for your release. 85 00:06:52,880 --> 00:06:55,759 Two more just like that. 86 00:06:55,759 --> 00:06:57,509 Inhale. 87 00:06:57,509 --> 00:07:01,130 And exhale. 88 00:07:01,130 --> 00:07:05,150 And inhale, trying to get into the neck and shoulders. 89 00:07:05,150 --> 00:07:11,130 Release any tension that might be creeping up towards the brain. 90 00:07:11,130 --> 00:07:12,219 Cool. 91 00:07:12,220 --> 00:07:17,730 Draw the palms together at the heart, inhale in through the nose. 92 00:07:17,730 --> 00:07:21,910 This time exhale out through the mouth. 93 00:07:21,910 --> 00:07:23,460 You can bat the eyelashes open. 94 00:07:23,460 --> 00:07:27,659 Take a look at the video, at your screen, but keep your energy nice and soft. 95 00:07:27,660 --> 00:07:33,080 So, we're using the breath to create a little bit of healing here for the head. 96 00:07:33,080 --> 00:07:39,659 And for me, people always kind of furrow their brow, or wonder like how do I send breath 97 00:07:39,660 --> 00:07:40,810 to various parts of the body. 98 00:07:40,810 --> 00:07:42,810 So, think of it as energy today. 99 00:07:42,810 --> 00:07:44,930 For me, that's what restorative yoga is all about. 100 00:07:44,930 --> 00:07:51,080 That's where the real power of yoga and its healing approach comes from energy. 101 00:07:51,080 --> 00:07:52,650 So think of the breath as energy. 102 00:07:52,650 --> 00:07:58,229 So, we'll send breath, we'll send energy to the neck and shoulders here with this next 103 00:07:58,230 --> 00:08:00,710 move by practicing Garudasana Arms. 104 00:08:00,710 --> 00:08:05,289 We're going to send the fingertips out, also known as Eagle Arms, and we sit up nice and 105 00:08:05,289 --> 00:08:06,360 tall. 106 00:08:06,360 --> 00:08:08,510 This is where, again, lifting the hips can help a little bit. 107 00:08:08,510 --> 00:08:15,010 So, if you feel like the Mr. Burns thing going on, give yourself a little support, a little 108 00:08:15,010 --> 00:08:17,861 lift so you can sit up nice and tall. 109 00:08:17,861 --> 00:08:18,861 So, you send the fingertips out. 110 00:08:18,861 --> 00:08:20,330 Keep it soft. 111 00:08:20,330 --> 00:08:21,330 Shoulders are relaxed. 112 00:08:21,330 --> 00:08:25,580 You might even start to go, "Oh yeah, now I'm starting to realize why I have a headache." 113 00:08:25,580 --> 00:08:27,080 So, we'll relax. 114 00:08:27,080 --> 00:08:31,229 The shoulders down and find a gentle lift up through the heart through the sternum. 115 00:08:31,230 --> 00:08:35,380 Then nice and easy, we're going to cross the right arm underneath the left. 116 00:08:35,380 --> 00:08:36,929 Then we bend the elbows. 117 00:08:36,929 --> 00:08:39,899 Kind of come to a "Hi-ya." 118 00:08:39,899 --> 00:08:41,489 No more headache. 119 00:08:41,489 --> 00:08:44,959 Then we'll continue the wrap around, maybe the palms come together or maybe not, it doesn't 120 00:08:44,959 --> 00:08:45,959 really matter. 121 00:08:45,959 --> 00:08:52,390 We can just let the fingertips come wherever they naturally arrive and if it's here, that's 122 00:08:52,390 --> 00:08:53,390 fine too. 123 00:08:53,390 --> 00:08:57,839 So, we're just finding this cross and we're wanting to find a broadness through the upper 124 00:08:57,839 --> 00:09:04,260 back body and this lift in the heart as I inhale, reach the fingertips and elbows up, 125 00:09:04,260 --> 00:09:06,660 exhale, fingertips out. 126 00:09:06,660 --> 00:09:08,560 Again, inhale. 127 00:09:08,560 --> 00:09:09,649 Fingertips and elbows up. 128 00:09:09,649 --> 00:09:10,920 We reach. 129 00:09:10,920 --> 00:09:12,849 Exhale, fingertips out. 130 00:09:12,850 --> 00:09:14,550 Don't push. 131 00:09:14,550 --> 00:09:16,109 Breathe into the upper back body. 132 00:09:16,110 --> 00:09:17,399 Close your eyes now. 133 00:09:17,399 --> 00:09:21,569 Deepen your breath and again, think of the breath as energy. 134 00:09:21,569 --> 00:09:27,349 So, we find a couple of nice, long, smooth, deep breaths here. 135 00:09:27,350 --> 00:09:30,950 Breathing into the upper back body, breathing into the neck and shoulders, sitting up nice 136 00:09:30,950 --> 00:09:32,029 and tall. 137 00:09:32,029 --> 00:09:37,589 So, this is wonderful for circulation in the upper body. 138 00:09:37,589 --> 00:09:44,749 We're going to keep moving here, but again, if you're already to the point of borderline 139 00:09:44,749 --> 00:09:48,589 migraine or headache, so you might just stay here in Eagle Arms on both sides. 140 00:09:48,589 --> 00:09:54,500 So, let's just see how far we get together. 141 00:09:54,500 --> 00:09:57,759 All that to say just stay in the moment, stay with the sensations. 142 00:09:57,759 --> 00:09:59,100 And again, use that breath as energy. 143 00:09:59,100 --> 00:10:01,230 A couple more breaths here. 144 00:10:01,230 --> 00:10:03,980 Inhaling, elbows up. 145 00:10:03,980 --> 00:10:12,970 Exhaling, fingertips out. 146 00:10:12,970 --> 00:10:23,819 Then slowly we'll unravel and release. 147 00:10:23,819 --> 00:10:27,300 Bring the palms to the tops of the thighs or the knees, whatever feels best and just 148 00:10:27,301 --> 00:10:30,829 take a moment to notice how you feel. 149 00:10:30,829 --> 00:10:34,049 Notice the energy in the upper body. 150 00:10:34,049 --> 00:10:42,060 Relax your shoulders, keep the heart soft and open. 151 00:10:42,060 --> 00:10:47,469 Then dropping the chin to the chest, breathe into the back of the neck. 152 00:10:47,470 --> 00:10:49,769 Nice and slow, you can keep the eyes closed here. 153 00:10:49,769 --> 00:10:52,019 We're going to draw circles with the nose. 154 00:10:52,019 --> 00:10:55,730 So, if you practiced with me before, you know that I love this little move. 155 00:10:55,730 --> 00:11:01,850 This is a great and simple tension buster. 156 00:11:01,850 --> 00:11:06,619 Really great to just work out the kinks in the neck and make sure that the energy is 157 00:11:06,619 --> 00:11:17,560 flowing, the Prana, so that your stuff doesn't get too clogged up. 158 00:11:17,560 --> 00:11:22,310 So, take it in the opposite direction if you haven't already. 159 00:11:22,310 --> 00:11:32,378 And then when you feel satisfied, we'll come back to center and we'll send the fingertips 160 00:11:32,379 --> 00:11:33,379 out. 161 00:11:33,379 --> 00:11:36,899 This time, drop the left arm underneath. 162 00:11:36,899 --> 00:11:41,769 Nice and slow, big long smooth breaths as we come into Eagle Arms on the other side. 163 00:11:41,769 --> 00:11:43,829 So, maybe the palms come together, maybe not. 164 00:11:43,829 --> 00:11:46,420 We inhale, fingertips up, elbows up. 165 00:11:46,420 --> 00:11:50,628 Exhale, fingertips out. 166 00:11:50,629 --> 00:11:53,759 Breathe. 167 00:11:53,759 --> 00:12:00,149 Shoulder blades get a lot of love here as we breathe up into the upper back body. 168 00:12:00,149 --> 00:12:05,059 It's kind of redundant, "Up into the upper back body." 169 00:12:05,059 --> 00:12:20,019 Keep it soft and sweet here, drop into your breath. 170 00:12:20,019 --> 00:12:21,019 Relax your jaw. 171 00:12:21,019 --> 00:12:27,040 Let's take on more full breath in and out. 172 00:12:27,040 --> 00:12:37,111 And then we softly and slowly unravel and again, bring the palms to the tops of the 173 00:12:37,111 --> 00:12:39,670 thighs of the knees and loop the shoulders a couple of times here. 174 00:12:39,670 --> 00:12:40,670 Just notice how you feel. 175 00:12:40,670 --> 00:12:42,290 Now, go a little freestyle on me. 176 00:12:42,290 --> 00:12:47,959 We can return to the circles or maybe it's just a back and forth in the neck, finding 177 00:12:47,959 --> 00:12:50,518 a softness and a suppleness. 178 00:12:50,519 --> 00:12:53,989 It may seem kind of obvious, but it's like sometimes you have a headache, it's just much 179 00:12:53,989 --> 00:13:02,230 easier to go pop that Advil or that ibuprofen and heal it that way. 180 00:13:02,230 --> 00:13:06,129 But really, a little neck rolls, sorry, I was thinking about a memory. 181 00:13:06,129 --> 00:13:09,170 I always used to say i-be-pro-fren, it's i-byu-pro-fen. 182 00:13:09,170 --> 00:13:12,399 Anyway, my dad does it too. 183 00:13:12,399 --> 00:13:18,170 A little neck hygiene goes a long way for headaches, so take a couple of freestyle moments 184 00:13:18,170 --> 00:13:20,139 here. 185 00:13:20,139 --> 00:13:28,019 Stick with your breath. 186 00:13:28,019 --> 00:13:34,299 Resist the urge to clench. 187 00:13:34,299 --> 00:13:38,939 Keep it soft. 188 00:13:38,939 --> 00:13:44,858 Then we'll come back to center, and we're going to move into a forward fold. 189 00:13:44,859 --> 00:13:49,249 So, we have a couple of options here, you can stay on your lift. 190 00:13:49,249 --> 00:13:54,820 This is really great for the heart, so we want to get the blood flowing in the opposite 191 00:13:54,820 --> 00:13:58,029 direction and we'll talk about going upside down later. 192 00:13:58,029 --> 00:13:59,769 But this is just a nice way to start. 193 00:13:59,769 --> 00:14:04,100 So, I'm going to send the legs out long. 194 00:14:04,100 --> 00:14:09,050 Nice and easy, maybe the hips stay lifted here, we bring the heels hip width apart for 195 00:14:09,050 --> 00:14:13,209 this, no need to keep it all tight and peanut butter and jelly and all that silliness. 196 00:14:13,209 --> 00:14:18,040 Keep it soft here, point and flex the feet even. 197 00:14:18,040 --> 00:14:19,219 Then inhale. 198 00:14:19,220 --> 00:14:23,389 Lift up the fingertips, lift up through the armpit, chest, lift your heart, and exhale 199 00:14:23,389 --> 00:14:24,389 nice and easy. 200 00:14:24,389 --> 00:14:26,540 We forward fold, bending the knees. 201 00:14:26,540 --> 00:14:30,651 Belly comes to the tops of the thighs and we rest the weight of the head over and out. 202 00:14:30,651 --> 00:14:36,309 It is really nice to bring the head between the legs, and I should mention that this is 203 00:14:36,309 --> 00:14:41,769 also quite nice in a chair, which we do in our "Dorm Room Yoga" or "Yoga for Tight Spaces." 204 00:14:41,769 --> 00:14:47,541 So, this is great if you're staring at a computer all day and you start to get that headache 205 00:14:47,541 --> 00:14:51,989 at your office or your desk from working on your computer too long, or from just being 206 00:14:51,989 --> 00:14:53,879 inundated with stuff. 207 00:14:53,879 --> 00:14:58,250 This is a nice place to come in your chair, or here now on your mat. 208 00:14:58,250 --> 00:15:13,249 We fold over and we breathe here, nice long smooth deep breaths. 209 00:15:13,249 --> 00:15:14,779 Breathe into the back body. 210 00:15:14,779 --> 00:15:17,269 Relax your shoulders down. 211 00:15:17,269 --> 00:15:20,540 If you're a little more flexible, you have that space available, you might begin to slide 212 00:15:20,540 --> 00:15:22,899 the heels out a little bit. 213 00:15:22,899 --> 00:15:26,540 But keep a softness, a buoyancy in the knees. 214 00:15:26,540 --> 00:15:34,238 So, we're wanting to create space and relieve tension. 215 00:15:34,239 --> 00:15:40,129 This alleviates some of the pressure in the head as we bring the heart forward and the 216 00:15:40,129 --> 00:15:42,350 head down. 217 00:15:42,350 --> 00:15:45,240 Really wonderful for circulation as well. 218 00:15:45,240 --> 00:15:46,519 Shoulders relaxed. 219 00:15:46,519 --> 00:15:49,739 Let's take one more breath. 220 00:15:49,739 --> 00:15:51,179 And to come out, don't rush it. 221 00:15:51,179 --> 00:15:58,059 Nice and slow, we release the arms, tuck the chin into the chest, and slowly roll up through 222 00:15:58,059 --> 00:15:59,429 the spine. 223 00:15:59,429 --> 00:16:01,269 Inhale in. 224 00:16:01,269 --> 00:16:04,029 And exhale out. 225 00:16:04,029 --> 00:16:08,610 Janu Sirsasana, taking the heart forward again. 226 00:16:08,610 --> 00:16:12,699 This time, we're going to bring the left heel in towards the center. 227 00:16:12,699 --> 00:16:17,519 Traditionally, we teach about a fist's worth of space between the heel and the thigh. 228 00:16:17,519 --> 00:16:22,589 I think for a restorative practice like this, it's whatever feels good. 229 00:16:22,589 --> 00:16:28,279 We draw a little bit of energy up through the right hip crease, and the same thing. 230 00:16:28,279 --> 00:16:29,889 We inhale in. 231 00:16:29,889 --> 00:16:33,879 Head to knee pose is what this is called, Janu Sirsasana, but I think for this we can 232 00:16:33,879 --> 00:16:37,179 keep a soft bend in the knee or even a generous bend. 233 00:16:37,179 --> 00:16:39,399 So, we can come here. 234 00:16:39,399 --> 00:16:42,749 So, to each his own here. 235 00:16:42,749 --> 00:16:51,850 Breathing in the side body, bringing the heart forward and letting the weight of the head 236 00:16:51,850 --> 00:16:54,249 relax over. 237 00:16:54,249 --> 00:17:03,819 Let's take three nice, long, smooth breaths here. 238 00:17:03,819 --> 00:17:10,520 So, come out of the posture, release the arms. 239 00:17:10,520 --> 00:17:15,609 Again, tuck the chin into the chest and roll up slowly through the spine. 240 00:17:15,609 --> 00:17:20,510 So, often we get headaches right from the compression in the spine, you can visualize 241 00:17:20,510 --> 00:17:27,439 all those disks getting a little crowded and compressed and that affects our nerves, right? 242 00:17:27,439 --> 00:17:30,070 Which, of course, brings on the pain. 243 00:17:30,070 --> 00:17:34,500 So, here in yoga, we're just slowly working out the kinks, creating a little space. 244 00:17:34,500 --> 00:17:38,940 So, it may seem like you're not doing a lot, but I think this is quite healing. 245 00:17:38,940 --> 00:17:41,159 So, now we're going to bring the left foot in. 246 00:17:41,159 --> 00:17:44,090 The left knee in to hug. 247 00:17:44,090 --> 00:17:49,570 Wrap your right elbow around that left knee and swim the fingertips behind for a little 248 00:17:49,570 --> 00:17:50,629 love in the spine here. 249 00:17:50,630 --> 00:17:53,789 So, we're not going for a cranking of a twist here. 250 00:17:53,789 --> 00:17:56,010 You don't even need to go here although you can. 251 00:17:56,010 --> 00:18:01,019 But again you can close your eyes and visualize those disks. 252 00:18:01,019 --> 00:18:05,899 Visualize the spine as you sit up nice and tall and breathe nice, long, smooth, sweeping 253 00:18:05,899 --> 00:18:16,080 breaths up and down the spine. 254 00:18:16,080 --> 00:18:20,100 Then we'll gently release, and switch and take that same little sequence on the other 255 00:18:20,100 --> 00:18:21,100 side. 256 00:18:21,100 --> 00:18:22,100 So, I draw my right heel in. 257 00:18:22,100 --> 00:18:30,408 Janu Sirsasana, head to knee pose, nice and soft though as I reach the fingertips up and 258 00:18:30,409 --> 00:18:31,409 exhale. 259 00:18:31,409 --> 00:18:32,409 Take it forward. 260 00:18:32,409 --> 00:18:37,270 The weight of the head relaxes over. 261 00:18:37,270 --> 00:18:40,759 And if your head comes nowhere close to your knee, if you're like, "Head to knee pose? 262 00:18:40,759 --> 00:18:41,759 What?" 263 00:18:41,759 --> 00:18:42,759 That's okay. 264 00:18:42,759 --> 00:18:46,090 Still allow a softness to come through the neck and shoulders and the weight of the head 265 00:18:46,090 --> 00:18:47,090 to relax. 266 00:18:47,090 --> 00:18:50,340 It might just be here. 267 00:18:50,340 --> 00:19:07,350 Let's take three breaths. 268 00:19:07,350 --> 00:19:09,010 Release the fingers, the arms. 269 00:19:09,010 --> 00:19:12,379 We slowly roll up and take our twist on the other side. 270 00:19:12,380 --> 00:19:15,179 So, hug that right foot, right knee in. 271 00:19:15,179 --> 00:19:17,409 Left elbow comes to hook the right knee. 272 00:19:17,409 --> 00:19:21,740 You sit up nice and tall, and again, resist the urge to kind of crank into the posture 273 00:19:21,740 --> 00:19:22,740 here. 274 00:19:22,740 --> 00:19:26,780 We're wanting to create space nice and softly today. 275 00:19:26,780 --> 00:19:31,280 Let the nervous system chill out as we inhale. 276 00:19:31,280 --> 00:19:32,280 Think up. 277 00:19:32,280 --> 00:19:33,280 Exhale into your twist. 278 00:19:33,280 --> 00:19:45,250 And then we gently release back to center. 279 00:19:45,250 --> 00:19:46,250 Awesome. 280 00:19:46,250 --> 00:19:47,980 Go ahead and hike that left heel up. 281 00:19:47,980 --> 00:19:52,010 We're going to cross the ankles and come to all fours. 282 00:19:52,010 --> 00:19:55,930 Continue with this little love for the spine by coming into cat-cow. 283 00:19:55,930 --> 00:20:02,559 So, especially arching the back like a black Halloween cat here as you come to all fours. 284 00:20:02,559 --> 00:20:08,680 Really great again for visualizing space between those disks. 285 00:20:08,680 --> 00:20:14,850 Breathing in and out here and then you might find a little flow. 286 00:20:14,850 --> 00:20:20,918 So, you can take your eyes off the video here for sure as you explore a little spinal flex. 287 00:20:20,919 --> 00:20:29,590 Also, bringing just a little more blood to the upper body in this black Halloween cat 288 00:20:29,590 --> 00:20:54,760 pose as we arch the spine and draw the navel up. 289 00:20:54,760 --> 00:20:59,450 Then we'll transition to an extended child's pose by bringing the two big toes together 290 00:20:59,450 --> 00:21:02,550 and the knees nice and wide. 291 00:21:02,550 --> 00:21:08,658 Then send the sit bones back and if you only have time for one kind of restorative pose 292 00:21:08,659 --> 00:21:10,159 a day, this might be it, right? 293 00:21:10,159 --> 00:21:16,860 This is often a common resting posture in most active classes and just fantastic for 294 00:21:16,860 --> 00:21:17,860 headaches. 295 00:21:17,860 --> 00:21:21,309 So, we keep the knees wide, fingertips reach out. 296 00:21:21,309 --> 00:21:28,970 We melt the heart down and this is so awesome for headaches. 297 00:21:28,970 --> 00:21:38,590 Melting the heart and maybe even, got so relaxed there, maybe even massaging the brow bones, 298 00:21:38,590 --> 00:21:47,750 that third eye center by rocking and rolling gently from side to side. 299 00:21:47,750 --> 00:21:54,380 If you want to get real fancy, you can put a little tissue of lavender oil on your mat 300 00:21:54,380 --> 00:21:58,139 or even on a block at this point. 301 00:21:58,139 --> 00:22:07,969 If you feel a headache coming on, this is a great place to come beat it, and beat it, 302 00:22:07,970 --> 00:22:12,159 and beat it. 303 00:22:12,159 --> 00:22:21,240 Take a couple of quiet moments to rest here, breathing into the back body. 304 00:22:21,240 --> 00:22:39,830 If the shoulders are tight, you can walk the palms out a little bit wider. 305 00:22:39,830 --> 00:22:43,799 Choose to surrender here. 306 00:22:43,799 --> 00:22:49,590 Whatever gave you the headache, no need to focus on it anymore. 307 00:22:49,590 --> 00:23:37,370 Choose to let go. 308 00:23:37,370 --> 00:23:45,289 Take one more deep breath here and then slowly use your exhale to transition back to all 309 00:23:45,289 --> 00:23:48,259 fours. 310 00:23:48,259 --> 00:23:51,980 We'll curl the toes under, stretch the soles of the feet, and nice and easy roll up. 311 00:23:51,980 --> 00:23:56,950 So, we're going to move into a handstand prep which might seem a little counter-intuitive. 312 00:23:56,950 --> 00:24:03,950 And again, if you're already kind of meeting your migraine zone or everyone's different 313 00:24:03,950 --> 00:24:05,970 right, you might skip this. 314 00:24:05,970 --> 00:24:10,759 Turn the lights off, turn the video off and come into a Shavasana or even stay in that 315 00:24:10,759 --> 00:24:14,900 extended child's pose for your rest. 316 00:24:14,900 --> 00:24:21,649 Otherwise, we're going to bring a little blood to the brain. 317 00:24:21,649 --> 00:24:26,129 Our bodies are always moving in the same direction of gravity, so of course we're going to flip 318 00:24:26,129 --> 00:24:34,530 it and nourish and revitalize the upper body with an inversion. 319 00:24:34,530 --> 00:24:36,700 So, this may not be in your practice yet. 320 00:24:36,700 --> 00:24:39,779 We have a video for handstand and I just love the handstand prep. 321 00:24:39,779 --> 00:24:41,909 It's just so awesome. 322 00:24:41,909 --> 00:24:46,940 Kicking your legs up in the air has its benefits for sure, but we can start by dropping the 323 00:24:46,940 --> 00:24:52,380 elbows in line with the shoulders, interlacing the fingertips and bringing the top of the 324 00:24:52,380 --> 00:24:57,590 head, the tip tops of the crown of the head to the earth, cradling the back of the head 325 00:24:57,590 --> 00:25:00,240 with the hands. 326 00:25:00,240 --> 00:25:08,799 Please check out the foundations of this pose for proper alignment and action if you want 327 00:25:08,799 --> 00:25:11,389 to grow a handstand practice. 328 00:25:11,390 --> 00:25:15,230 For now, we'll press into the elbows and just be here. 329 00:25:15,230 --> 00:25:21,350 Breathing, maybe closing the eyes, using the toes for a little stability here. 330 00:25:21,350 --> 00:25:25,629 There's a tendency to collapse the shoulders here, so press away from the earth, almost 331 00:25:25,629 --> 00:25:29,139 as if you're wanting to lift your head up. 332 00:25:29,139 --> 00:25:36,320 You can stay here or you can begin to walk the knees out there and lift the sit bones 333 00:25:36,320 --> 00:25:37,740 up high. 334 00:25:37,740 --> 00:25:40,370 Breathing here. 335 00:25:40,370 --> 00:25:46,758 And then like I said, if you have a handstand practice, you might begin to squeeze one knee 336 00:25:46,759 --> 00:25:48,090 in towards the center. 337 00:25:48,090 --> 00:25:50,779 Did I say handstand, I meant headstand. 338 00:25:50,779 --> 00:25:51,779 Shoot. 339 00:25:51,779 --> 00:25:54,190 And then the other, and then maybe lift up, or maybe you don't. 340 00:25:54,190 --> 00:26:01,899 Again, it's not really about the fancy headstand here, it's about getting a little nourishment 341 00:26:01,899 --> 00:26:05,989 to the brain. 342 00:26:05,990 --> 00:26:14,210 Take two more breaths wherever you are. 343 00:26:14,210 --> 00:26:27,840 And then we'll send the sit bones back, rest the forehead down, and reach the fingertips 344 00:26:27,840 --> 00:26:29,178 around for Balasana. 345 00:26:29,179 --> 00:26:34,600 Take a breath or two here, relax your shoulders. 346 00:26:34,600 --> 00:26:46,799 Then we're going to slither into Shavasana from here. 347 00:26:46,799 --> 00:26:54,610 So, I say, you can turn to look at me if you like, I say, slide the palms up, come on to 348 00:26:54,610 --> 00:26:55,610 your belly. 349 00:26:55,610 --> 00:26:57,998 Keep a nice softness, stay low. 350 00:26:57,999 --> 00:26:59,600 No need to roll up here. 351 00:26:59,600 --> 00:27:04,000 And then check out this fancy yoga move. 352 00:27:04,000 --> 00:27:09,210 It's called turn right on to your side. 353 00:27:09,210 --> 00:27:13,440 Hug the knees into the chest, take a moment here. 354 00:27:13,440 --> 00:27:14,440 Napasana. 355 00:27:14,440 --> 00:27:17,049 Also really great for circulation. 356 00:27:17,049 --> 00:27:22,668 If you feel like the spine could use a little more love, you could peel the nose up to the 357 00:27:22,669 --> 00:27:24,630 knees for breath. 358 00:27:24,630 --> 00:27:29,830 And then in your own time, find your release. 359 00:27:29,830 --> 00:27:34,529 So you can choreograph your own way to Shavasana. 360 00:27:34,529 --> 00:27:40,600 You might take that blanket you had earlier and pillow the head or cover the eyes. 361 00:27:40,600 --> 00:27:48,219 In fact, we'll do this in our migraine specific video, but you might even bring the palms 362 00:27:48,220 --> 00:27:51,360 together, just create a little bit of heat. 363 00:27:51,360 --> 00:27:53,740 Find your breath, that Prana, that energy. 364 00:27:53,740 --> 00:27:54,740 Deep breath in. 365 00:27:54,740 --> 00:27:58,879 And on an exhale, bring the hands to the eyes. 366 00:27:58,879 --> 00:28:11,590 Thumbs to the temples. 367 00:28:11,590 --> 00:28:19,220 And choose to let go of any stress, any tension, knowing the breath is a tool. 368 00:28:19,220 --> 00:28:28,789 The breath is Prana, is energy to keep things moving and flowing. 369 00:28:28,789 --> 00:28:37,460 Shining a little light into the dark places unclogging out any of those energy meridians 370 00:28:37,460 --> 00:28:47,230 that might have gotten a little stuffed up. 371 00:28:47,230 --> 00:28:49,710 Perhaps you feel a little emotion here or not. 372 00:28:49,710 --> 00:28:51,119 Just notice how you feel. 373 00:28:51,119 --> 00:29:00,918 You can stay here, hands on the head, or you can slowly release the arms out to your Shavasana. 374 00:29:00,919 --> 00:29:08,759 So, there's no outro video for this one today, it's all you. 375 00:29:08,759 --> 00:29:19,799 If time allows, stay here and breathe, giving yourself permission to do absolutely nothing. 376 00:29:19,799 --> 00:30:38,320 Keeping the eyes closed for a little bit, replenishing and restoring. 377 00:30:38,320 --> 00:30:39,639 Take good care. 378 00:30:39,639 --> 00:30:40,070 Namaste.