1 00:00:00,417 --> 00:00:03,125 - Hello my friends and welcome to Yoga with Adriene. 2 00:00:03,125 --> 00:00:05,708 I'm Adriene and this is Benji. 3 00:00:05,708 --> 00:00:08,166 And I brought my blue heeler to practice today 4 00:00:08,166 --> 00:00:09,542 'cause we're gonna help you find 5 00:00:09,542 --> 00:00:12,250 some natural healing for migraines. 6 00:00:12,250 --> 00:00:14,625 You're gonna need a couple items today if you have them. 7 00:00:14,625 --> 00:00:16,792 If you don't have them, it's A-okay, 8 00:00:16,792 --> 00:00:18,542 we'll just work with the body and the breath. 9 00:00:18,542 --> 00:00:20,542 We have everything we need right here, 10 00:00:20,542 --> 00:00:23,166 but if you'd like, you can grab a towel 11 00:00:23,166 --> 00:00:25,708 or a bandana to cover the eyes. 12 00:00:25,708 --> 00:00:28,834 If you have a little peppermint oil or lavender oil. 13 00:00:28,834 --> 00:00:32,040 I have a little spray here of a mixture. 14 00:00:32,040 --> 00:00:33,875 You can bring that with you. 15 00:00:33,875 --> 00:00:35,417 Again, if you don't have it, that's okay. 16 00:00:35,417 --> 00:00:36,708 Maybe next time. 17 00:00:36,708 --> 00:00:37,917 If you have a pillow, 18 00:00:37,917 --> 00:00:40,250 I literally grabbed the pillow off my bed. 19 00:00:40,250 --> 00:00:42,417 You can grab that, put a couch pillow 20 00:00:42,417 --> 00:00:45,291 or a folded up towel or blanket will work. 21 00:00:45,291 --> 00:00:49,875 And then I'd like you to also bring a small glass of water, 22 00:00:49,875 --> 00:00:52,667 a cup of water, a sip of water if you have it. 23 00:00:52,667 --> 00:00:56,500 If you don't have any of these things, that's A-okay. 24 00:00:56,500 --> 00:00:58,333 But if you have any of these things, 25 00:00:58,333 --> 00:01:00,583 go ahead and pause the video or in this little intro, 26 00:01:00,583 --> 00:01:02,500 you can grab those things and then we're gonna 27 00:01:02,500 --> 00:01:06,625 just hunker down old school style and tend to it, alright? 28 00:01:06,625 --> 00:01:08,417 Benji, you ready? 29 00:01:08,417 --> 00:01:09,542 That's a yes. 30 00:01:09,542 --> 00:01:10,959 Lets get started. 31 00:01:10,959 --> 00:01:13,542 (upbeat music) 32 00:01:23,542 --> 00:01:25,208 Alright, my sweet friend. 33 00:01:25,208 --> 00:01:26,083 Here we go. 34 00:01:26,083 --> 00:01:28,667 We're gonna take care of this together. 35 00:01:28,667 --> 00:01:29,708 If you haven't already, 36 00:01:29,708 --> 00:01:32,083 make sure the light in your room is soft. 37 00:01:32,083 --> 00:01:34,708 You can dim this screen if it's on the computer 38 00:01:34,708 --> 00:01:36,291 or phone or tablet. 39 00:01:36,291 --> 00:01:38,333 If it's on the television, know that I'm gonna use 40 00:01:38,333 --> 00:01:42,792 my voice to guide you, so that you can keep a soft gaze 41 00:01:42,792 --> 00:01:46,375 or your eyes even closed for the majority of this practice. 42 00:01:46,375 --> 00:01:47,834 We're gonna work through this together. 43 00:01:47,834 --> 00:01:49,125 I'm so sorry you have a headache. 44 00:01:49,125 --> 00:01:51,708 We're gonna take care of this proper. 45 00:01:51,708 --> 00:01:53,875 First things first is getting your mind in the right place 46 00:01:53,875 --> 00:01:56,417 to believe that the natural remedies 47 00:01:56,417 --> 00:02:00,417 and the power of the breath can help shift a migraine. 48 00:02:00,417 --> 00:02:04,875 I believe in it immensely and I believe in the power 49 00:02:04,875 --> 00:02:08,583 of just balancing the energy of the body, you know, 50 00:02:08,583 --> 00:02:11,750 as a way of providing a lot of healing for many things, 51 00:02:11,750 --> 00:02:13,708 so just open your mind. 52 00:02:13,708 --> 00:02:16,166 We're just gonna come into a nice, comfortable seat 53 00:02:16,166 --> 00:02:18,041 and just open your mind 54 00:02:18,041 --> 00:02:22,625 with a couple full breaths 55 00:02:22,625 --> 00:02:24,917 and just kind of come into the present moment 56 00:02:24,917 --> 00:02:30,208 and chances are, I know when I've experienced headaches, 57 00:02:30,208 --> 00:02:32,875 migraines, I tend to clench in the forehead a lot 58 00:02:32,875 --> 00:02:36,125 so just see if you can soften, and if you need to take 59 00:02:36,125 --> 00:02:39,917 your fingertips to the head here, 60 00:02:39,917 --> 00:02:42,542 thumb, ring finger 61 00:02:42,542 --> 00:02:44,542 and then your two fingertips to the forehead, 62 00:02:44,542 --> 00:02:46,542 do that as a way of just helping yourself 63 00:02:46,542 --> 00:02:48,708 to soften, soften, soften. 64 00:02:53,834 --> 00:02:55,583 There's a lot of emotion that can come up 65 00:02:55,583 --> 00:02:59,417 when we are suffering, when we're in pain, 66 00:02:59,417 --> 00:03:01,375 when we're frustrated, 67 00:03:01,375 --> 00:03:04,625 so I encourage you to really just lean in. 68 00:03:06,208 --> 00:03:10,417 We have a sweet, supportive practice to help you 69 00:03:10,417 --> 00:03:15,166 move through this and it can be empowering 70 00:03:15,166 --> 00:03:19,667 to allow for proper release. 71 00:03:19,667 --> 00:03:22,125 Come out fresh on the other side. 72 00:03:23,917 --> 00:03:26,917 Take one more quiet breath wherever you are, 73 00:03:26,917 --> 00:03:29,250 just kind of coming into the moment 74 00:03:29,250 --> 00:03:32,792 and noticing places where you can soften a little bit. 75 00:03:34,917 --> 00:03:37,542 And then exhale, release. 76 00:03:37,542 --> 00:03:39,208 Okay, soft gaze here. 77 00:03:39,208 --> 00:03:41,750 This first one is not a big, fancy yoga pose. 78 00:03:41,750 --> 00:03:46,500 You're gonna grab your water and we're gonna lift it up. 79 00:03:49,291 --> 00:03:52,959 Cheers to healing from the inside out. 80 00:03:52,959 --> 00:03:54,208 You don't have to chug your water, 81 00:03:54,208 --> 00:03:57,417 you can just take one big sip, but take as much as you need. 82 00:04:12,875 --> 00:04:16,250 And when you're done, put your cup or your glass 83 00:04:16,250 --> 00:04:19,291 or your water bottle to the side 84 00:04:19,291 --> 00:04:23,041 and come to stillness once again 85 00:04:23,041 --> 00:04:24,667 in your nice, comfortable seat. 86 00:04:24,667 --> 00:04:25,625 You can close your eyes. 87 00:04:25,625 --> 00:04:28,750 We're gonna start with some alternative nostril breathing, 88 00:04:28,750 --> 00:04:33,208 so sit up nice and tall and then as you're ready 89 00:04:33,208 --> 00:04:36,208 you're just gonna take your thumb to your right nostril 90 00:04:36,208 --> 00:04:38,208 and breathe in through your left nostril, 91 00:04:38,208 --> 00:04:40,875 so seal your right nostril with your thumb. 92 00:04:43,583 --> 00:04:46,208 And after you breathe in, seal your left nostril 93 00:04:46,208 --> 00:04:48,959 with your index finger or your middle finger 94 00:04:48,959 --> 00:04:50,875 and then breathe out through the right nostril 95 00:04:50,875 --> 00:04:53,291 so you're just alternating back and forth. 96 00:04:56,083 --> 00:04:58,250 And inhale, right nostril. 97 00:05:00,375 --> 00:05:02,083 Pause and seal at the top 98 00:05:02,083 --> 00:05:04,667 and exhale out through the left nostril. 99 00:05:07,208 --> 00:05:09,625 Inhale through the left nostril, close your eyes 100 00:05:09,625 --> 00:05:11,959 once you get the hang of it. 101 00:05:15,917 --> 00:05:20,041 Seal the left nostril and exhale out through the right. 102 00:05:22,917 --> 00:05:25,458 Inhale, right nostril. 103 00:05:30,792 --> 00:05:35,125 Pause at the top, exhale out through the left. 104 00:05:39,291 --> 00:05:42,291 Inhale through the left nostril. 105 00:05:46,417 --> 00:05:48,458 Pause, seal and switch. 106 00:05:48,458 --> 00:05:50,708 Exhale out through the right. 107 00:05:53,750 --> 00:05:55,875 Inhale through the right. 108 00:06:02,125 --> 00:06:04,542 Pause, seal, switch. 109 00:06:04,542 --> 00:06:07,041 Exhale through the left. 110 00:06:11,375 --> 00:06:13,625 Inhale through the left. 111 00:06:17,625 --> 00:06:21,083 Switch, exhale out the right. 112 00:06:25,083 --> 00:06:27,333 Inhale through the right. 113 00:06:31,458 --> 00:06:35,250 Switch, exhale out the left. 114 00:06:37,417 --> 00:06:38,583 And one more round. 115 00:06:38,583 --> 00:06:40,333 Inhale through the left. 116 00:06:44,959 --> 00:06:48,125 Switch, exhale out the right. 117 00:06:53,583 --> 00:06:55,750 Big inhale through the right. 118 00:07:01,542 --> 00:07:05,000 Switch, exhale out the left. 119 00:07:09,375 --> 00:07:13,542 Release your right arm, close your eyes, 120 00:07:13,542 --> 00:07:16,125 return to a natural breath. 121 00:07:22,083 --> 00:07:26,375 Drop the chin to the chest, keep the eyes closed. 122 00:07:26,375 --> 00:07:28,708 Keep lifting up nice and tall through the spine 123 00:07:28,708 --> 00:07:32,166 and just feel a nice, passive stretch in the back of the neck. 124 00:07:35,959 --> 00:07:38,166 Hands rest gently on the knees, 125 00:07:38,166 --> 00:07:41,166 or you can pull them back to the tops of the thighs, 126 00:07:41,166 --> 00:07:43,417 bringing your shoulder blades together. 127 00:07:50,333 --> 00:07:53,500 Let the brow bones soften and grow heavy. 128 00:07:59,166 --> 00:08:02,291 Let your breath rise and fall gently. 129 00:08:05,708 --> 00:08:09,834 With the hands on the thighs or the knees, 130 00:08:09,834 --> 00:08:13,667 navel draws back and we round forward even more 131 00:08:13,667 --> 00:08:15,792 trying to draw the nose towards the navel, 132 00:08:15,792 --> 00:08:17,417 crown of the head towards the earth, 133 00:08:17,417 --> 00:08:18,875 so you just take it a little further, 134 00:08:18,875 --> 00:08:21,125 rounding through the spine. 135 00:08:31,750 --> 00:08:34,417 Then press your sit bones into the earth, 136 00:08:34,417 --> 00:08:38,707 ground through your booty, and roll up through the spine. 137 00:08:38,707 --> 00:08:42,041 As you stack head over heart, heart over pelvis, 138 00:08:42,041 --> 00:08:46,166 slowly bring your soft fingertips to your temples. 139 00:08:46,166 --> 00:08:50,625 Pull the temples back towards the back of your head 140 00:08:50,625 --> 00:08:53,708 and then massage them forward, 141 00:08:53,708 --> 00:08:58,875 soft gentle movement, and then back and then forward. 142 00:09:01,250 --> 00:09:05,250 Then back and then forward. 143 00:09:05,250 --> 00:09:07,542 Part the lips here, soft in the jaw, 144 00:09:07,542 --> 00:09:13,125 back, stretch the creases of the eye back, then forward, 145 00:09:13,125 --> 00:09:17,500 and back and forward. 146 00:09:18,750 --> 00:09:20,250 Awesome, release the fingertips, 147 00:09:20,250 --> 00:09:22,834 let them come down gently at your side. 148 00:09:22,834 --> 00:09:25,208 You'll press into the left hand 149 00:09:25,208 --> 00:09:28,000 and just draw the left ear over the left shoulder 150 00:09:28,000 --> 00:09:31,000 and then reach the right fingertips out. 151 00:09:31,000 --> 00:09:33,667 For more, you can flex the right hand here, 152 00:09:33,667 --> 00:09:37,166 just find a little pressing of the base of the palm. 153 00:09:38,750 --> 00:09:42,166 Should feel it in the right side, the neck particularly, 154 00:09:42,166 --> 00:09:45,667 right behind the ear here and the base of the head, 155 00:09:45,667 --> 00:09:48,708 the neck, the atlas area, back of the head. 156 00:09:50,125 --> 00:09:52,250 And then switch, right hand comes down 157 00:09:52,250 --> 00:09:54,333 nice and slow, slow, slow. 158 00:09:55,708 --> 00:09:57,083 Right hand comes down to the earth, 159 00:09:57,083 --> 00:09:59,000 right ear over right shoulder, 160 00:09:59,000 --> 00:10:03,125 and then slowly lift the left fingertips up. 161 00:10:06,667 --> 00:10:08,250 Keep it relaxed, and if you want, 162 00:10:08,250 --> 00:10:11,333 you can bring the left fingertips up towards the sky 163 00:10:11,333 --> 00:10:14,500 and I need you to bring a nice, loving, healing 164 00:10:14,500 --> 00:10:18,208 full tender loving care breaths. 165 00:10:18,208 --> 00:10:21,542 In and out, in and out. 166 00:10:24,875 --> 00:10:27,250 Great, bring it back to center. 167 00:10:27,250 --> 00:10:28,875 Nice work. 168 00:10:28,875 --> 00:10:31,542 And then bring the hands and flip them up 169 00:10:31,542 --> 00:10:34,792 and lift the chest, lift your heart. 170 00:10:34,792 --> 00:10:37,625 Deep breath in. 171 00:10:37,625 --> 00:10:41,291 Long breath out through the nose. 172 00:10:41,291 --> 00:10:43,375 Big breath in through the nose. 173 00:10:45,708 --> 00:10:48,792 Long breath out through the nose. 174 00:10:51,166 --> 00:10:52,291 Wonderful. 175 00:10:52,291 --> 00:10:55,834 From here, we're gonna come onto all fours 176 00:10:55,834 --> 00:10:58,625 really nice and slow, 177 00:10:58,625 --> 00:11:01,208 and you can use the pillow here or not 178 00:11:01,208 --> 00:11:05,291 but we're gonna come onto the knees, tabletop position. 179 00:11:05,291 --> 00:11:07,125 You can use the pillow the under your knees 180 00:11:07,125 --> 00:11:10,208 or you can even bring the pillow onto the head. 181 00:11:10,208 --> 00:11:14,542 We're gonna drop the elbows first where the hands go 182 00:11:14,542 --> 00:11:17,208 and tabletop, and then you're gonna curl the toes under 183 00:11:17,208 --> 00:11:20,583 for stability and we're actually gonna lift the hips 184 00:11:20,583 --> 00:11:23,000 and instead of going back, heart to earth, 185 00:11:23,000 --> 00:11:24,792 we're gonna go crown of the head to earth, 186 00:11:24,792 --> 00:11:27,166 so draw your nose towards your navel again, 187 00:11:29,333 --> 00:11:32,166 crown of the head towards the earth. 188 00:11:32,166 --> 00:11:34,166 Variations. 189 00:11:34,166 --> 00:11:36,542 If the shoulders are tight, bring the palms together. 190 00:11:36,542 --> 00:11:39,125 You can even interlace. 191 00:11:39,125 --> 00:11:40,875 To go a little deeper you can walk the knees 192 00:11:40,875 --> 00:11:42,917 a little bit closer towards the shoulders 193 00:11:42,917 --> 00:11:45,333 like we do in bunny posture and if you wanna take 194 00:11:45,333 --> 00:11:48,166 a bunny posture you'll release the fingertips back 195 00:11:48,166 --> 00:11:51,458 one at a time to interlace behind the thighs. 196 00:11:51,458 --> 00:11:53,875 We have a foundations of yoga on bunny posture 197 00:11:53,875 --> 00:11:55,625 if you wanna check it out. 198 00:11:55,625 --> 00:11:57,834 We have lots of different variations here, 199 00:11:57,834 --> 00:12:00,291 crown of the head on the ground, not a lot of weight 200 00:12:00,291 --> 00:12:02,500 in the neck and the shoulders, 201 00:12:02,500 --> 00:12:06,917 but definitely a little bit of pressure 202 00:12:06,917 --> 00:12:09,792 on the crown here on the earth. 203 00:12:12,333 --> 00:12:15,208 Breathe into the back of the neck, 204 00:12:15,208 --> 00:12:17,000 the back of the head. 205 00:12:18,875 --> 00:12:22,458 That just means breathe deep and send your awareness, 206 00:12:22,458 --> 00:12:25,458 your attention to that part of the body. 207 00:12:25,458 --> 00:12:28,458 Lift the navel up, stretch the lower back. 208 00:12:28,458 --> 00:12:31,000 As you lift the hips, have lots of awareness in the hips 209 00:12:31,000 --> 00:12:33,667 lifting up, not collapsing down. 210 00:12:44,708 --> 00:12:46,625 And then from here, nice and slow, 211 00:12:46,625 --> 00:12:48,125 connect to your core or your center, 212 00:12:48,125 --> 00:12:50,834 just so you are not collapsing into your joints, 213 00:12:50,834 --> 00:12:53,792 you're gonna walk the knees together, press the palms 214 00:12:53,792 --> 00:12:56,125 so reach the fingertips out, press into the palms, 215 00:12:56,125 --> 00:12:59,875 inhale and exhale, release back, Child's Pose. 216 00:12:59,875 --> 00:13:03,792 Full Balasana, knees together, feet together. 217 00:13:03,792 --> 00:13:08,000 As you're ready, paint your yoga mat with your palms slowly 218 00:13:08,000 --> 00:13:10,625 and send the fingertips all the way back. 219 00:13:10,625 --> 00:13:13,125 Allow the shoulders to round forward. 220 00:13:13,125 --> 00:13:17,083 Allow the forehead to press into the earth. 221 00:13:19,166 --> 00:13:22,417 Pull heavy and breathe softly, sweetly. 222 00:13:35,917 --> 00:13:41,375 Inhale in, exhale, turn your nose towards the left, 223 00:13:41,375 --> 00:13:43,333 your right ear comes towards the yoga mat. 224 00:13:43,333 --> 00:13:44,500 It doesn't have to touch. 225 00:13:44,500 --> 00:13:47,917 And then pull your shoulders back away from your ears here. 226 00:13:47,917 --> 00:13:50,959 If you want you can bring the hands to the small of the back 227 00:13:50,959 --> 00:13:55,083 just resting one hand gently on top of the other. 228 00:13:55,083 --> 00:13:58,291 Breathe deep, 229 00:13:58,291 --> 00:14:00,583 and then slowly come through center, 230 00:14:00,583 --> 00:14:03,041 turn your nose towards the right side of your yoga mat, 231 00:14:03,041 --> 00:14:04,708 left ear comes towards the ground, 232 00:14:04,708 --> 00:14:09,291 maybe opposite palm comes on top, and you breathe deep here. 233 00:14:13,166 --> 00:14:14,625 Pull the shoulders back. 234 00:14:22,458 --> 00:14:25,291 And then slowly come back to center. 235 00:14:25,291 --> 00:14:29,375 Reach the fingertips forward, come all the way, 236 00:14:29,375 --> 00:14:32,208 slowly back up, Tabletop Position. 237 00:14:33,917 --> 00:14:37,000 Wonderful. Walk the knees as wide as the yoga mat. 238 00:14:38,291 --> 00:14:40,875 Inhale, keep the gaze of the head down, 239 00:14:40,875 --> 00:14:42,959 pull the shoulders back, drop the belly. 240 00:14:45,500 --> 00:14:48,750 Breathe in, breathe out. 241 00:14:51,041 --> 00:14:54,500 Again, drop the belly but gaze stays down today. 242 00:14:54,500 --> 00:14:56,834 Claw onto the fingertips. 243 00:14:56,834 --> 00:15:01,000 Breathe in, breathe out. 244 00:15:04,250 --> 00:15:09,333 One more time, breathe in, breathe out. 245 00:15:12,083 --> 00:15:15,542 Right hand comes underneath the bridge of the left arm. 246 00:15:15,542 --> 00:15:17,208 Right ear to the earth. 247 00:15:17,208 --> 00:15:20,959 Breathe in, breathe out. 248 00:15:24,583 --> 00:15:28,458 Breathe in, breathe out. 249 00:15:29,333 --> 00:15:31,708 Breathe in to come back to center. 250 00:15:31,708 --> 00:15:34,041 Switch, left fingertips go underneath the bridge 251 00:15:34,041 --> 00:15:37,708 of the right arm, left ear comes to the ground. 252 00:15:37,708 --> 00:15:38,834 Breathe in, 253 00:15:40,417 --> 00:15:43,458 eyes closed here, breathe out. 254 00:15:45,125 --> 00:15:46,125 Breathe in, 255 00:15:48,583 --> 00:15:50,208 breathe out. 256 00:15:51,750 --> 00:15:52,917 Breathe in, 257 00:15:54,542 --> 00:15:56,708 breathe out, come back to center. 258 00:15:58,542 --> 00:16:00,708 Walk the knees up towards the wrists. 259 00:16:01,875 --> 00:16:06,083 Curl the toes, sit back on the heels, gaze straight down. 260 00:16:07,208 --> 00:16:09,583 Stretch the feet, tuck the chin into the chest, 261 00:16:09,583 --> 00:16:11,875 broaden through the back of the neck. 262 00:16:11,875 --> 00:16:13,083 Breathe in, 263 00:16:14,959 --> 00:16:15,708 breathe out. 264 00:16:17,667 --> 00:16:19,625 Connect to the energy of the earth here. 265 00:16:19,625 --> 00:16:22,375 Heal with the breathe, inhale. 266 00:16:22,375 --> 00:16:24,959 Just feel the power of your breath is all I'm trying to say. 267 00:16:24,959 --> 00:16:27,250 And breathe out. 268 00:16:27,250 --> 00:16:27,875 Fabulous. 269 00:16:27,875 --> 00:16:30,125 Lift the hips, cross the ankles 270 00:16:30,125 --> 00:16:31,750 where you can swing the legs to one side 271 00:16:31,750 --> 00:16:35,083 and we're gonna come all the way through. 272 00:16:35,083 --> 00:16:37,667 Send the legs out long. 273 00:16:37,667 --> 00:16:39,041 Inhale, breathe in. 274 00:16:40,250 --> 00:16:43,291 Exhale, breathe out. 275 00:16:43,291 --> 00:16:46,000 Inhale, breathe in, exhale, 276 00:16:46,000 --> 00:16:48,834 slide the fingertips down any amount. 277 00:16:48,834 --> 00:16:51,333 Tuck the chin into the chest, round the head forward. 278 00:16:51,333 --> 00:16:54,125 You can bend your knees generously here. 279 00:16:54,125 --> 00:16:57,417 Pashcimottanasana, forward, forwards. 280 00:16:57,417 --> 00:16:59,166 Seated forward. 281 00:16:59,166 --> 00:17:03,041 Find extension, find length. 282 00:17:03,041 --> 00:17:06,916 And breathe in, and breathe out. 283 00:17:10,290 --> 00:17:11,375 Breathe in, 284 00:17:13,583 --> 00:17:14,541 and breathe out. 285 00:17:14,541 --> 00:17:16,416 You're doing great, beautiful work. 286 00:17:16,416 --> 00:17:19,000 Inhale in, come back up. 287 00:17:19,000 --> 00:17:21,375 Exhale, draw the heels together. 288 00:17:22,708 --> 00:17:26,000 Breathe in, sit up nice and tall. 289 00:17:26,000 --> 00:17:27,750 Breathe out, bowing forward. 290 00:17:29,583 --> 00:17:31,583 Continue breathing in 291 00:17:34,333 --> 00:17:35,166 and breathe out. 292 00:17:35,166 --> 00:17:37,250 By now, hopefully you're really starting 293 00:17:37,250 --> 00:17:38,834 to get in a little rhythm 294 00:17:41,583 --> 00:17:43,041 regulating the breath. 295 00:17:47,125 --> 00:17:50,417 Create space in the base of the neck. 296 00:17:57,959 --> 00:18:00,000 Gorgeous, just stick with it. 297 00:18:00,000 --> 00:18:02,542 It's not an instant thing, it's a process. 298 00:18:02,542 --> 00:18:05,417 Tuck the chin into the chest, roll it up. 299 00:18:05,417 --> 00:18:08,250 Be kind to yourself, your thoughts matter. 300 00:18:08,250 --> 00:18:11,041 Dig your heels out on your yoga mat, 301 00:18:11,041 --> 00:18:12,583 toes up towards the sky. 302 00:18:12,583 --> 00:18:15,792 Use your palms to lift the bum and the hips 303 00:18:15,792 --> 00:18:17,333 and come all the way down. 304 00:18:17,333 --> 00:18:19,166 Your head is gonna come onto your pillow 305 00:18:19,166 --> 00:18:20,959 so set yourself up for greatness 306 00:18:20,959 --> 00:18:24,583 and then you're gonna grab your makeshift eye pillow, 307 00:18:24,583 --> 00:18:29,041 your towel or your bandana, dirty old sock. 308 00:18:29,667 --> 00:18:31,375 (laughs) 309 00:18:31,375 --> 00:18:33,500 Just kidding, choose a clean sock if you have it. 310 00:18:34,917 --> 00:18:38,000 And then, I brought a little mist 311 00:18:38,000 --> 00:18:39,291 that I like from Little Moon. 312 00:18:39,291 --> 00:18:41,583 I'm not getting paid for this, but if you have a little oil 313 00:18:41,583 --> 00:18:44,667 or a mist you could pause the video or maybe you're all set 314 00:18:44,667 --> 00:18:45,500 and you have it with you, 315 00:18:45,500 --> 00:18:48,667 you can spray your towel or your thing now. 316 00:18:48,667 --> 00:18:51,125 I'll post a link to these guys because I love them. 317 00:18:51,125 --> 00:18:54,583 Again, I'm just using this because I actually like it. 318 00:18:54,583 --> 00:18:56,083 This is not an ad. 319 00:18:58,917 --> 00:19:02,959 Then I'm gonna take this and I'm gonna bring it, 320 00:19:02,959 --> 00:19:05,291 you guessed it, right to my eyes, 321 00:19:05,291 --> 00:19:06,542 right with the mist on top. 322 00:19:08,166 --> 00:19:09,875 I'm gonna guide you with my voice here, 323 00:19:09,875 --> 00:19:12,041 so thank you for trusting me. 324 00:19:12,041 --> 00:19:14,750 You're gonna bring the feet as wide as your yoga mat, 325 00:19:14,750 --> 00:19:15,917 just to the edges. 326 00:19:15,917 --> 00:19:18,041 Knees are bent still. 327 00:19:18,041 --> 00:19:20,041 Feet are on the ground, knees are bent. 328 00:19:20,041 --> 00:19:22,667 Allow the knees to fall in towards the center. 329 00:19:24,792 --> 00:19:26,917 The belly softens. 330 00:19:28,750 --> 00:19:31,083 Soften through the groin, soften through the pelvis, 331 00:19:31,875 --> 00:19:34,458 and bring your hands right to your lower belly. 332 00:19:37,125 --> 00:19:40,000 Feel your feet connect to the earth, 333 00:19:40,000 --> 00:19:43,208 your head cradled by your pillow. 334 00:19:44,834 --> 00:19:49,333 Block out the light, start to breathe in and out once again. 335 00:19:49,333 --> 00:19:53,500 Maybe smelling your peppermint oil or your lavender oil. 336 00:19:55,291 --> 00:19:58,375 Rosemary, eucalyptus, also good. 337 00:20:05,542 --> 00:20:07,875 Relax through the hips. 338 00:20:10,250 --> 00:20:13,333 Just see if you can really relax your tongue 339 00:20:14,917 --> 00:20:16,417 and your mouth. 340 00:20:24,250 --> 00:20:26,625 Keep the feet where they are and keep the hips 341 00:20:26,625 --> 00:20:29,333 and the pelvis and the belly soft. 342 00:20:29,333 --> 00:20:32,208 You're just gonna bring your hands in between 343 00:20:32,208 --> 00:20:33,834 your pillow and your head. 344 00:20:33,834 --> 00:20:35,208 Thumbs are gonna extend 345 00:20:35,208 --> 00:20:37,291 so they're kind of cradling the neck 346 00:20:37,291 --> 00:20:40,875 and then you're gonna use your thumbs to just gently press 347 00:20:42,250 --> 00:20:46,542 into the muscles of the neck, the base of the head, 348 00:20:46,542 --> 00:20:49,166 and just give yourself a little massage here. 349 00:20:49,166 --> 00:20:52,583 Hands go between your pilla and your head 350 00:20:52,583 --> 00:20:56,291 and you're just gonna use your thumbs to gently massage 351 00:20:56,291 --> 00:21:00,959 the base of the head, the muscles of the neck. 352 00:21:07,500 --> 00:21:11,500 Think about what you're communicating to your body here, 353 00:21:11,500 --> 00:21:14,083 what the union or the yoga really is here 354 00:21:14,083 --> 00:21:17,208 of the mind and the body and your breath. 355 00:21:18,875 --> 00:21:23,125 It's saying it's okay, I'm here to process this. 356 00:21:24,417 --> 00:21:25,875 Move through it 357 00:21:28,458 --> 00:21:30,208 and move on. 358 00:21:33,500 --> 00:21:35,041 Take a couple more moments here 359 00:21:35,041 --> 00:21:37,959 to baby yourself with this massage. 360 00:21:41,041 --> 00:21:44,291 Remember, you have everything you need. 361 00:21:46,000 --> 00:21:48,708 And you're gonna stay here as long as time allows, 362 00:21:48,708 --> 00:21:50,667 releasing the hands whenever you're ready 363 00:21:50,667 --> 00:21:52,291 gently to your sides. 364 00:21:52,291 --> 00:21:53,834 You can keep the feet where they are. 365 00:21:53,834 --> 00:21:57,250 You can open the knees wide again for a Cobbler's Pose 366 00:21:57,250 --> 00:22:00,000 or just extend the legs out long. 367 00:22:02,166 --> 00:22:04,458 Snuggle your shoulder blades underneath your heart space, 368 00:22:04,458 --> 00:22:08,125 and again, whatever time allows for you to breathe here 369 00:22:09,417 --> 00:22:11,458 with the eyes closed. 370 00:22:16,792 --> 00:22:18,125 In the dark. 371 00:22:19,458 --> 00:22:20,959 Take what you need. 372 00:22:20,959 --> 00:22:23,708 If you have to transition, you're gonna do it really slowly 373 00:22:23,708 --> 00:22:26,917 by coming into fetal position first, 374 00:22:29,834 --> 00:22:31,875 and then making your way up as needed. 375 00:22:33,959 --> 00:22:36,667 Drink lots of water today. 376 00:22:36,667 --> 00:22:40,125 I'll list some other tips and supplements and some ideas 377 00:22:40,125 --> 00:22:43,667 I have for you for regular daily practice 378 00:22:43,667 --> 00:22:48,333 to prevent migraines and to help you with headaches. 379 00:22:48,333 --> 00:22:51,125 I'll list that in the video description. 380 00:22:56,125 --> 00:22:57,625 Take a deep breath in. 381 00:23:00,041 --> 00:23:01,834 Long breath out. 382 00:23:04,417 --> 00:23:05,834 Hopefully this will get you started 383 00:23:05,834 --> 00:23:08,333 on moving through your 384 00:23:10,208 --> 00:23:11,250 healing process. 385 00:23:11,250 --> 00:23:14,083 Thank you for sharing your time and your energy with me. 386 00:23:17,083 --> 00:23:18,625 Take good care. 387 00:23:20,166 --> 00:23:21,208 Namaste. 388 00:23:21,208 --> 00:23:24,375 (upbeat music)