1 00:00:00,400 --> 00:00:01,142 - Hello everyone. 2 00:00:01,142 --> 00:00:02,293 Welcome to yoga with Adriene. 3 00:00:02,294 --> 00:00:05,577 I'm Adriene, and today's practice is yoga for Sciatica 4 00:00:05,578 --> 00:00:08,121 or for lower back pain, nerve pain. 5 00:00:08,121 --> 00:00:11,232 This is a really great practie for anyone who has dealt with 6 00:00:11,232 --> 00:00:13,670 any flare ups in the lower back body. 7 00:00:13,670 --> 00:00:17,025 Perhaps you're recovering from an injury, 8 00:00:17,025 --> 00:00:19,407 and you're needing to ease back into things. 9 00:00:19,407 --> 00:00:20,788 Be really mindful. 10 00:00:20,788 --> 00:00:23,517 If you are in pain now, you might need to ask your doctor 11 00:00:23,517 --> 00:00:25,221 or you might need to check in and just make sure 12 00:00:25,221 --> 00:00:26,733 you're doing the right exercise, 13 00:00:26,733 --> 00:00:28,611 but this is a really yummy practice 14 00:00:28,611 --> 00:00:31,550 that's going to balance strengthening and stretching 15 00:00:31,550 --> 00:00:33,767 in a really kind and loving way. 16 00:00:33,767 --> 00:00:36,577 So, for today's practice, you're gonna need a towel, 17 00:00:36,577 --> 00:00:37,736 a little towel if you have it. 18 00:00:37,737 --> 00:00:39,324 If you have a yoga strap, awesome, 19 00:00:39,324 --> 00:00:42,021 or if you have a tie, you can use that as well. 20 00:00:42,021 --> 00:00:43,644 Just something about yay long 21 00:00:43,644 --> 00:00:46,558 that will help you find length. 22 00:00:46,558 --> 00:00:48,160 Alright, so hop into something comfy. 23 00:00:48,160 --> 00:00:49,833 Grab your towel or your strap or your tie, 24 00:00:49,833 --> 00:00:51,680 and let's get started. 25 00:00:51,680 --> 00:00:55,749 (lively, bouncy strumming music) 26 00:01:03,639 --> 00:01:05,343 Alright, the first thing we're gonna do 27 00:01:05,343 --> 00:01:07,746 is going to be a supine on our backs, 28 00:01:07,746 --> 00:01:09,729 and you're gonna need your towel 29 00:01:09,730 --> 00:01:13,400 or your strap or your tie, whatever you got. 30 00:01:13,400 --> 00:01:16,227 So, put it right to your side so you can grab it easily, 31 00:01:16,227 --> 00:01:17,444 and then bend the knees, 32 00:01:17,444 --> 00:01:22,367 use your hands to slowly roll down to your back. 33 00:01:23,789 --> 00:01:24,952 Get situated here. 34 00:01:24,952 --> 00:01:26,533 Connect with your breath. 35 00:01:28,023 --> 00:01:29,184 Knees are up towards the sky. 36 00:01:29,184 --> 00:01:31,247 Feet are on the mat. 37 00:01:32,401 --> 00:01:34,572 And take a second to bring the hands to the belly 38 00:01:34,572 --> 00:01:36,489 or right to the hip points here, 39 00:01:36,489 --> 00:01:39,133 and just notice what's going on in the lower back. 40 00:01:39,133 --> 00:01:41,023 If there's a space, if you can crawl your hand 41 00:01:41,023 --> 00:01:42,825 between the lower back, see if you can 42 00:01:42,825 --> 00:01:45,271 make an adjustment to bring your lower back 43 00:01:45,271 --> 00:01:46,406 flush with the mat. 44 00:01:46,406 --> 00:01:49,788 And if you have to adjust your feet, please do. 45 00:01:51,015 --> 00:01:55,492 So the lower back is now pressing against the mat 46 00:01:55,492 --> 00:01:57,636 and since we're here to practice 47 00:01:57,636 --> 00:02:00,759 and go the extra mile, self love and care, 48 00:02:00,760 --> 00:02:03,418 take a moment to close your eyes, 49 00:02:03,418 --> 00:02:06,049 and deepen your breath. 50 00:02:17,177 --> 00:02:19,866 And then we're gonna start with this really, really fancy 51 00:02:19,866 --> 00:02:22,781 yoga move that a friend of mine taught me the other day, 52 00:02:22,781 --> 00:02:24,727 reminded me of it in class. 53 00:02:24,727 --> 00:02:28,819 And it's where you take the two corners of your mouth 54 00:02:28,819 --> 00:02:33,796 and gently lift them up towards your eyes or your ears. 55 00:02:37,235 --> 00:02:38,827 So chances are if you're doing this video, 56 00:02:38,827 --> 00:02:40,533 you're tending to a little back pain 57 00:02:40,533 --> 00:02:42,215 or maybe you're wanting to prevent it, 58 00:02:42,216 --> 00:02:46,438 but we could all use a little reminder to smile and breathe. 59 00:02:47,636 --> 00:02:48,998 You're in the right place. 60 00:02:48,998 --> 00:02:49,911 I got your back. 61 00:02:49,912 --> 00:02:52,302 We're gonna start by keeping the left foot 62 00:02:52,302 --> 00:02:54,399 on the ground. 63 00:02:54,399 --> 00:02:56,228 And slowly, nice and slow, 64 00:02:56,228 --> 00:02:57,795 lifting the right leg up high, 65 00:02:57,795 --> 00:02:58,882 so it doesn't have to straighten. 66 00:02:58,883 --> 00:03:00,762 If it does, great, if not, no worries, 67 00:03:00,762 --> 00:03:02,552 but what we do want to pay attention to 68 00:03:02,552 --> 00:03:04,374 is the lower back body here. 69 00:03:04,374 --> 00:03:06,463 So, if it's starting to come up, 70 00:03:06,463 --> 00:03:07,565 we're gonna make adjustments, 71 00:03:07,565 --> 00:03:09,470 either by bending the knee so that we can scoop 72 00:03:09,470 --> 00:03:13,323 the tailbone and keep the lower back on the mat, et cetera. 73 00:03:13,323 --> 00:03:17,181 So take a second to notice what's going on in your body. 74 00:03:19,292 --> 00:03:21,881 And then we're gonna grab your strap. 75 00:03:21,881 --> 00:03:23,331 In this case it's a towel. 76 00:03:23,331 --> 00:03:26,174 So I'm using a towel because I imagine that most people 77 00:03:26,175 --> 00:03:27,326 have a towel at home, 78 00:03:27,326 --> 00:03:29,299 but if you have a yoga strap, awesome. 79 00:03:29,300 --> 00:03:30,865 They're really great. 80 00:03:30,865 --> 00:03:33,815 I'm gonna bend the knee to slowly grab my foot 81 00:03:33,815 --> 00:03:37,856 with my towel, and then find extension here. 82 00:03:37,856 --> 00:03:41,245 So, one arm has one end. 83 00:03:41,246 --> 00:03:42,697 The other arm has the other. 84 00:03:42,697 --> 00:03:45,416 Keep them like that, as you loop the shoulders, 85 00:03:45,416 --> 00:03:47,891 snuggle the shoulder blades underneath the heart space, 86 00:03:47,891 --> 00:03:50,759 and begin to breathe even deeper here. 87 00:03:50,759 --> 00:03:54,112 Big hamstring stretch. 88 00:03:54,112 --> 00:03:56,021 Articulate Adriene. 89 00:03:57,221 --> 00:04:01,577 Sole of the left foot is on the ground for stability here. 90 00:04:01,577 --> 00:04:05,999 So, I am one girl talking to a lot of people right now, 91 00:04:05,999 --> 00:04:09,319 so be really mindful of your body and your breath here. 92 00:04:09,319 --> 00:04:10,956 For some, you'll be able to really enjoy 93 00:04:10,956 --> 00:04:13,093 this stretch really nice. 94 00:04:13,093 --> 00:04:15,912 For others, this just getting here alone 95 00:04:15,913 --> 00:04:17,817 is probably quite a feat, 96 00:04:17,817 --> 00:04:19,640 so you need to be in your breath and listen, 97 00:04:19,640 --> 00:04:21,348 listen, listen to the body. 98 00:04:21,348 --> 00:04:23,018 Right? Listen for signs. 99 00:04:23,018 --> 00:04:24,955 Don't wait 'til it's too late, 100 00:04:24,955 --> 00:04:27,149 'til you're already in the ouchie mode. 101 00:04:27,149 --> 00:04:28,393 Mmm-mm. 102 00:04:28,393 --> 00:04:30,073 Ain't nobody got time for that, right? 103 00:04:30,073 --> 00:04:32,024 So, take good care. 104 00:04:32,024 --> 00:04:34,186 I just feel like it's my duty to keep reminding you of that, 105 00:04:34,186 --> 00:04:36,936 because we can get a little bit lost sometimes 106 00:04:36,936 --> 00:04:39,455 trying to achieve something, 107 00:04:39,456 --> 00:04:43,480 when really we have to just be present. 108 00:04:44,887 --> 00:04:45,992 So this might be enough, 109 00:04:45,992 --> 00:04:47,637 again, you might be here rockin' and rollin'. 110 00:04:47,637 --> 00:04:49,235 You might be here. 111 00:04:49,235 --> 00:04:52,126 But lower back is flush with the mat. 112 00:04:52,126 --> 00:04:54,111 Take a second to close your eyes, 113 00:04:54,111 --> 00:04:58,022 and say the mantra quietly to yourself, 114 00:04:58,022 --> 00:05:00,106 "I am supported." 115 00:05:04,698 --> 00:05:08,760 Then stay here, blood is rushing opposite direction. 116 00:05:08,760 --> 00:05:12,568 Stay here or take the strap into your right hand. 117 00:05:12,568 --> 00:05:14,991 Bring the left hand slowly, gently down 118 00:05:14,992 --> 00:05:17,684 back to that left hip point. 119 00:05:17,684 --> 00:05:21,259 And nice and easy, I'm gonna inch my left toes out 120 00:05:21,259 --> 00:05:24,511 just keeping the lower back on the mat, nice and slow, 121 00:05:24,511 --> 00:05:27,923 and eventually find extension all the way 122 00:05:27,923 --> 00:05:30,414 out long through that left leg. 123 00:05:33,472 --> 00:05:35,734 Hey-o, off the mat. 124 00:05:36,689 --> 00:05:38,720 Alright, so pay attention to what's going on 125 00:05:38,720 --> 00:05:39,673 in the full body. 126 00:05:39,673 --> 00:05:41,706 If the lower back is starting to come up here, 127 00:05:41,706 --> 00:05:45,056 you're gonna want to come back to this shape 128 00:05:45,056 --> 00:05:46,813 with the knee up high. 129 00:05:47,769 --> 00:05:49,858 So I'm just offering all different variations 130 00:05:49,858 --> 00:05:51,183 for all different levels here. 131 00:05:51,183 --> 00:05:52,644 Everyone breathe. 132 00:05:52,644 --> 00:05:54,452 So you're either here... 133 00:05:55,725 --> 00:05:59,006 Or we're working towards deeper stretch here. 134 00:06:03,550 --> 00:06:06,776 A little action point, draw the right hip crease down. 135 00:06:06,776 --> 00:06:08,374 Hug the lower ribs in, 136 00:06:08,374 --> 00:06:09,793 again, protecting lower back. 137 00:06:09,793 --> 00:06:11,650 Nice and long in the breath 138 00:06:11,650 --> 00:06:14,042 so see if you can extend your inhalations. 139 00:06:14,043 --> 00:06:16,594 Extend your exhales. 140 00:06:21,067 --> 00:06:23,495 If the left leg is extended, really press through 141 00:06:23,495 --> 00:06:26,257 your left heel, engage quadricep, 142 00:06:26,257 --> 00:06:29,341 firm that thighbone down to the earth. 143 00:06:34,430 --> 00:06:36,465 Great, both hands come to the towel or the strap 144 00:06:36,465 --> 00:06:38,236 if they are not already. 145 00:06:38,237 --> 00:06:40,868 And we slide the left heel back up. 146 00:06:40,868 --> 00:06:43,132 Sole of the left foot comes to the mat. 147 00:06:43,132 --> 00:06:45,442 We release the strap or the towel 148 00:06:45,442 --> 00:06:47,786 and slowly release, right hand back down. 149 00:06:47,786 --> 00:06:50,411 Take your strap, go ahead and put it to the left. 150 00:06:50,411 --> 00:06:52,245 Hands come back to the hip points 151 00:06:52,245 --> 00:06:53,812 and we check in with the lower back. 152 00:06:53,812 --> 00:06:56,903 So a couple rocks of the pelvis if you need. 153 00:06:58,730 --> 00:07:01,075 Return to the breath. 154 00:07:01,075 --> 00:07:03,594 Return of the mac. 155 00:07:03,594 --> 00:07:05,361 Always returning to the breath. 156 00:07:06,203 --> 00:07:07,515 Time and time and time again. 157 00:07:07,515 --> 00:07:09,894 It's always there to guide you, especially through pain 158 00:07:09,894 --> 00:07:12,832 in the body and also painful moments, 159 00:07:12,832 --> 00:07:15,433 right, in life, it happens. 160 00:07:15,433 --> 00:07:17,219 It's gonna keep happening. 161 00:07:17,220 --> 00:07:18,645 So how we meet it and greet it 162 00:07:18,645 --> 00:07:21,733 is really what it's all about, right? 163 00:07:21,733 --> 00:07:23,034 OK, here we go. 164 00:07:23,034 --> 00:07:25,860 Soles of the feet down on the earth. 165 00:07:26,955 --> 00:07:28,801 Keep the right foot there, and when you're ready, 166 00:07:28,801 --> 00:07:31,316 slowly lift the left leg up high, nice and slow, 167 00:07:31,316 --> 00:07:33,152 and as you do that, so rather than just jumping 168 00:07:33,152 --> 00:07:35,949 the gun here, see if you can really pay attention 169 00:07:35,949 --> 00:07:37,493 to what's going on in the lower back, 170 00:07:37,493 --> 00:07:40,125 in the pelvis, in the hips as you extend 171 00:07:40,125 --> 00:07:41,786 through the left leg. 172 00:07:41,786 --> 00:07:44,001 If you can straighten the leg, great. 173 00:07:44,001 --> 00:07:45,395 Not necessary. 174 00:07:45,395 --> 00:07:46,984 Tending to the lower back here, 175 00:07:46,985 --> 00:07:49,750 and keeping that strong foundation here 176 00:07:49,750 --> 00:07:51,752 on the right foot. 177 00:07:52,743 --> 00:07:54,322 Alright, awesome work my friends. 178 00:07:54,322 --> 00:07:55,484 We know where we're headed. 179 00:07:55,484 --> 00:07:57,375 So moving nice and slow and mindful, 180 00:07:57,375 --> 00:07:59,617 take your towel, loopty loo, 181 00:07:59,617 --> 00:08:02,503 grab your partner, do-si-do, just kidding. 182 00:08:02,503 --> 00:08:03,752 Sorry. 183 00:08:04,941 --> 00:08:07,734 And we come into our stretch here. 184 00:08:08,645 --> 00:08:10,364 If you're super flexible, and you're tending 185 00:08:10,364 --> 00:08:12,486 to back pain here, you might bend your knee 186 00:08:12,487 --> 00:08:15,497 just to give yourself a little bit of time 187 00:08:15,497 --> 00:08:17,098 and space to heal. 188 00:08:17,098 --> 00:08:18,480 So if you're used to coming here, 189 00:08:18,480 --> 00:08:21,543 wham bam, you might soften 190 00:08:21,543 --> 00:08:25,700 and use this time to find a little balance in the body. 191 00:08:26,610 --> 00:08:29,808 And, find what feels good. 192 00:08:31,379 --> 00:08:34,097 Breathing, nice, long, smooth, deep breaths. 193 00:08:34,097 --> 00:08:36,280 Notice if the lower back has come off the mat here. 194 00:08:36,280 --> 00:08:38,769 So hug the lower ribs down. 195 00:08:41,013 --> 00:08:43,139 Create support. 196 00:08:43,139 --> 00:08:45,494 So nice, long, neutral spine here 197 00:08:45,494 --> 00:08:46,865 as we do this floor work, 198 00:08:46,865 --> 00:08:49,372 and in this case, and in all cases, 199 00:08:49,372 --> 00:08:51,368 neutral means supported. 200 00:08:51,369 --> 00:08:56,369 It means you are connected and supported. 201 00:08:56,805 --> 00:08:58,481 So hug the lower ribs in. 202 00:08:59,460 --> 00:09:01,838 And stay here, breathin'. 203 00:09:02,876 --> 00:09:07,216 Or take the strap into your left hand. 204 00:09:07,216 --> 00:09:09,780 Right hand to the right hip point, 205 00:09:09,780 --> 00:09:11,240 the right hip crease. 206 00:09:11,240 --> 00:09:13,759 And nice and slow, inching the toes out, 207 00:09:13,759 --> 00:09:17,010 slow as you can go, nice and easy 208 00:09:17,010 --> 00:09:21,992 like a little inchworm, breathing deep. 209 00:09:21,993 --> 00:09:23,813 Taking your time. 210 00:09:23,813 --> 00:09:26,507 And then maybe that right heel eventually extends 211 00:09:26,507 --> 00:09:28,228 all the way out. 212 00:09:30,906 --> 00:09:32,492 Breathing deep. 213 00:09:33,960 --> 00:09:37,432 Snuggle the shoulder blades underneath your heart space. 214 00:09:38,402 --> 00:09:40,246 Let this be about the breath here. 215 00:09:40,246 --> 00:09:42,688 Listen to the sound of your breath. 216 00:09:43,718 --> 00:09:45,414 If you're familiar with Ujjayi breath, 217 00:09:45,414 --> 00:09:47,473 you might practice that here. 218 00:09:47,473 --> 00:09:51,627 (deep breathing) 219 00:09:51,627 --> 00:09:53,881 Firming the top of the right thigh down 220 00:09:53,881 --> 00:09:55,622 and really pressing into your right heel 221 00:09:55,622 --> 00:09:58,544 if that leg is extended. 222 00:09:59,941 --> 00:10:01,409 Big breaths. 223 00:10:02,600 --> 00:10:06,484 Left hip crease grounding down to the earth. 224 00:10:07,732 --> 00:10:09,584 Close your eyes here. 225 00:10:11,249 --> 00:10:12,967 Keep breathing. 226 00:10:12,967 --> 00:10:17,141 (deep breathing) 227 00:10:23,090 --> 00:10:25,193 Great, then connect to your center here. 228 00:10:25,193 --> 00:10:27,222 Draw the navel down. 229 00:10:27,222 --> 00:10:29,405 Then we'll slowly, nice and easy 230 00:10:29,405 --> 00:10:32,829 slide that right foot back up. 231 00:10:32,829 --> 00:10:34,481 Ground through the right foot, 232 00:10:34,481 --> 00:10:36,663 and then we'll return the hands back 233 00:10:36,663 --> 00:10:39,982 to the strap, and release. 234 00:10:39,982 --> 00:10:41,076 Beautiful. 235 00:10:41,076 --> 00:10:43,164 Take the left foot right back down 236 00:10:43,164 --> 00:10:44,396 to where you started. 237 00:10:44,396 --> 00:10:49,396 We come to a little bridge variation here. 238 00:10:49,686 --> 00:10:52,401 Walking the heels up. 239 00:10:52,401 --> 00:10:55,216 Snuggling the shoulder blades underneath. 240 00:10:58,541 --> 00:11:00,198 OK, the second thing we're gonna do 241 00:11:00,198 --> 00:11:02,925 are some slow bridges. 242 00:11:02,926 --> 00:11:05,852 So, heels are walking up towards the sitting bones, 243 00:11:05,852 --> 00:11:09,170 and hands are resting gently at the sides. 244 00:11:09,171 --> 00:11:10,970 If you have a little block or something 245 00:11:10,970 --> 00:11:12,480 to put between the inner thighs here, 246 00:11:12,480 --> 00:11:16,029 it's nice to squeeze, but not necessary. 247 00:11:16,029 --> 00:11:19,722 Just keep that in mind, maybe a little imaginary block. 248 00:11:20,586 --> 00:11:23,130 K, press into your foundation here strong. 249 00:11:23,130 --> 00:11:24,829 Take a deep breath in. 250 00:11:25,843 --> 00:11:27,647 Long breath out. 251 00:11:29,162 --> 00:11:31,124 Keyword, slow hip bridges here 252 00:11:31,124 --> 00:11:33,158 so press into your feet, 253 00:11:33,158 --> 00:11:35,965 and start with the tail as you slowly lift. 254 00:11:36,833 --> 00:11:38,467 Hips up high, nice and slow. 255 00:11:38,467 --> 00:11:40,464 As slow as you can go. 256 00:11:40,464 --> 00:11:42,131 Really slow. 257 00:11:44,238 --> 00:11:46,317 Then engage through the glutes. 258 00:11:46,317 --> 00:11:48,360 Squeeze that imaginary block. 259 00:11:48,360 --> 00:11:50,228 Knees draw towards each other. 260 00:11:50,228 --> 00:11:51,424 Press into your feet. 261 00:11:51,424 --> 00:11:53,081 You don't have to come up super high here, 262 00:11:53,081 --> 00:11:55,252 and then slowly release down. 263 00:11:55,252 --> 00:11:56,612 We're only gonna do three of these 264 00:11:56,612 --> 00:11:58,654 so the tempo's really slow. 265 00:11:58,654 --> 00:12:00,490 I recently met a really awesome woman. 266 00:12:00,490 --> 00:12:03,740 She's a chiropractor, and she's very smart, 267 00:12:03,740 --> 00:12:07,107 and we talk a lot about stabilizing lower back, 268 00:12:07,107 --> 00:12:10,382 sacrum area with slow hip bridges. 269 00:12:10,382 --> 00:12:12,771 She really recommends that and I do too. 270 00:12:12,772 --> 00:12:14,119 So, here we go. 271 00:12:14,119 --> 00:12:17,655 Second one, nice and slow and steady wins the race. 272 00:12:18,981 --> 00:12:20,630 Please keep your gaze all the way up 273 00:12:20,630 --> 00:12:22,394 so now that you know what we're doing, 274 00:12:23,534 --> 00:12:25,439 keep your gaze up. 275 00:12:25,439 --> 00:12:27,805 No need to look to the side and turn the neck here. 276 00:12:27,806 --> 00:12:29,222 Keep it nice and long. 277 00:12:29,222 --> 00:12:32,130 On an exhale, slowly lower down. 278 00:12:33,436 --> 00:12:35,641 So just one last reminder, 279 00:12:35,641 --> 00:12:37,535 we're not coming into bridge pose, 280 00:12:37,535 --> 00:12:40,002 just finding a gentle lift of the hips up 281 00:12:40,003 --> 00:12:43,186 on a big breath in, pressing into all four corners 282 00:12:43,186 --> 00:12:47,645 of the feet, drawing energy up 283 00:12:47,645 --> 00:12:48,851 through the front body, 284 00:12:48,851 --> 00:12:51,183 and then letting it fall as we lower 285 00:12:51,183 --> 00:12:53,030 the back body down. 286 00:12:55,394 --> 00:12:58,379 Beautiful, once you land, soft landing here. 287 00:12:58,379 --> 00:13:00,062 Nice and easy, press into your palms 288 00:13:00,062 --> 00:13:01,778 for stability and support. 289 00:13:01,778 --> 00:13:04,493 Lift the heels and then hug the knees 290 00:13:04,493 --> 00:13:08,354 up into the chest gently, very gently. 291 00:13:12,366 --> 00:13:13,617 Great, the next thing we're gonna do 292 00:13:13,618 --> 00:13:15,463 is a little reclined one-legged pigeon. 293 00:13:15,463 --> 00:13:19,092 So softly place your left foot down on the earth, 294 00:13:19,958 --> 00:13:22,624 and inhale, right leg up high. 295 00:13:22,624 --> 00:13:24,632 On an exhale, bend the right knee. 296 00:13:24,632 --> 00:13:28,721 Cross right ankle over the top of the left thigh. 297 00:13:28,721 --> 00:13:30,217 And just keep it soft and easy 298 00:13:30,217 --> 00:13:31,598 as if you're moving through water here. 299 00:13:31,599 --> 00:13:33,234 So sometimes you do this in yoga class, 300 00:13:33,234 --> 00:13:36,252 and you're warm, and you're just coolin' off, 301 00:13:36,252 --> 00:13:40,165 but here we want to keep it really soft and easy. 302 00:13:40,166 --> 00:13:41,630 So you might just stay here 303 00:13:41,630 --> 00:13:44,301 gently using your right hand to guide the top 304 00:13:44,301 --> 00:13:45,787 of the right thigh out, 305 00:13:45,787 --> 00:13:47,823 finding that rotation. 306 00:13:49,431 --> 00:13:51,178 Breathing here. 307 00:13:52,344 --> 00:13:54,318 Or, we'll thread the needle by taking 308 00:13:54,318 --> 00:13:57,161 the right fingertips in between the legs. 309 00:13:57,161 --> 00:13:58,227 Hey-o! 310 00:13:58,227 --> 00:13:59,213 Inappropriate. 311 00:13:59,213 --> 00:14:03,099 And interlacing behind the back of that left thigh. 312 00:14:03,100 --> 00:14:06,117 Now you have your towel here or your strap here 313 00:14:06,117 --> 00:14:10,577 so you can use it to help with this 314 00:14:10,577 --> 00:14:15,533 if the first variation is not comfortable 315 00:14:15,533 --> 00:14:16,753 or in your body, 316 00:14:16,753 --> 00:14:19,563 or if you want to be super mindful about your back pain. 317 00:14:19,563 --> 00:14:21,605 Perhaps you're accustomed to a little bit 318 00:14:21,605 --> 00:14:24,928 of Sciatic flare up, and so you're working on 319 00:14:24,928 --> 00:14:26,749 some stabilization and preventative care. 320 00:14:26,749 --> 00:14:28,735 You might just stay here. 321 00:14:29,791 --> 00:14:30,696 So wherever you are, 322 00:14:30,696 --> 00:14:32,327 you know what I'm gonna say, right? 323 00:14:32,327 --> 00:14:34,963 Breathe deep. 324 00:14:34,963 --> 00:14:38,944 Keep energy and awareness through both feet, 325 00:14:38,944 --> 00:14:42,329 protecting the knees and staying connected. 326 00:14:46,201 --> 00:14:48,804 So Sciatica is not actually, 327 00:14:49,695 --> 00:14:52,679 we often think of it as a diagnosis of one thing 328 00:14:52,679 --> 00:14:55,870 but really Sciatica is a symptom of something else 329 00:14:55,870 --> 00:14:57,113 going on in the body, 330 00:14:57,113 --> 00:14:59,135 and it can be a plethora of different things, right? 331 00:14:59,135 --> 00:15:01,560 Some are way more severe than others. 332 00:15:01,560 --> 00:15:03,241 Some are small and can just happen. 333 00:15:03,241 --> 00:15:05,675 You know, pick something up the wrong way 334 00:15:05,675 --> 00:15:08,436 or get out of bed the wrong way, 335 00:15:08,437 --> 00:15:11,073 or maybe you were doin' somethin' else 336 00:15:11,073 --> 00:15:13,092 the wrong way, just kidding. 337 00:15:13,092 --> 00:15:14,528 (laughing) 338 00:15:15,538 --> 00:15:17,286 Hopefully you're breathing here. 339 00:15:18,186 --> 00:15:19,906 Right, it happens. 340 00:15:29,663 --> 00:15:31,846 And then last but not least, 341 00:15:31,846 --> 00:15:33,585 and this is gonna depend on where you're at 342 00:15:33,585 --> 00:15:34,326 in your body. 343 00:15:34,326 --> 00:15:36,196 You might just stay exactly where you are 344 00:15:36,196 --> 00:15:38,625 or you might extend that left leg up high. 345 00:15:38,625 --> 00:15:40,627 We've already warmed up the hamstrings here. 346 00:15:40,627 --> 00:15:44,269 This is optional, it can be bent too. 347 00:15:44,269 --> 00:15:45,855 Breathing deep. 348 00:15:48,530 --> 00:15:50,610 There's an action of the tailbone here, 349 00:15:50,610 --> 00:15:52,071 lengthening out long. 350 00:15:52,071 --> 00:15:53,102 It's not really a big move, 351 00:15:53,102 --> 00:15:55,995 just more of an action, an activity. 352 00:15:57,254 --> 00:15:58,817 Breathe deep. 353 00:16:00,321 --> 00:16:02,742 Then slowly release one step at a time, 354 00:16:02,742 --> 00:16:05,355 nice and slow, staying connected 355 00:16:05,355 --> 00:16:07,818 to your abdominal wall, core, 356 00:16:07,818 --> 00:16:09,766 as you move in and out of these postures. 357 00:16:09,766 --> 00:16:11,444 Super helpful. 358 00:16:11,445 --> 00:16:13,223 Let's take it to the other side. 359 00:16:13,223 --> 00:16:14,963 Plant down firmly through the right foot. 360 00:16:14,963 --> 00:16:16,954 Inhale, left leg up high. 361 00:16:17,843 --> 00:16:19,281 Exhale, bend at the left knee. 362 00:16:19,282 --> 00:16:21,466 Cross left ankle over the top of the right thigh 363 00:16:21,466 --> 00:16:22,726 and just check out this side. 364 00:16:22,726 --> 00:16:25,310 Right, each side's gonna be a little bit different. 365 00:16:27,104 --> 00:16:28,882 Finding that rotation here. 366 00:16:28,882 --> 00:16:31,275 You're using the hand if it helps. 367 00:16:32,848 --> 00:16:34,486 Staying connected to your lower back. 368 00:16:34,486 --> 00:16:35,981 Super mindful. 369 00:16:35,981 --> 00:16:38,025 Might just stay here. 370 00:16:38,025 --> 00:16:40,300 Or you might press up off the right toes. 371 00:16:40,301 --> 00:16:42,989 Thread the needle once again here. 372 00:16:44,922 --> 00:16:46,916 Again, you can take this strap here. 373 00:16:48,386 --> 00:16:50,738 A lot of people like to interlace here which is fine 374 00:16:50,738 --> 00:16:53,454 if you really want that, need that, it's fine, 375 00:16:53,454 --> 00:16:55,010 but for me, I tend to, 376 00:16:55,010 --> 00:16:58,260 I kind of got out of that habit just to protect 377 00:16:58,260 --> 00:17:00,282 a little hyper extension in the knee, 378 00:17:00,282 --> 00:17:03,195 and just create good yoga habits, stretch habits, 379 00:17:03,195 --> 00:17:05,064 so I do it behind the thigh here. 380 00:17:05,064 --> 00:17:07,258 Also really great to press the hamstring against 381 00:17:07,258 --> 00:17:09,637 that hands here for 382 00:17:12,186 --> 00:17:16,120 hamstring stabilization and strength as well. 383 00:17:16,121 --> 00:17:18,165 So we stretch 'em a lot but we rarely stabilize 'em 384 00:17:18,165 --> 00:17:20,905 so it's good, good little two-for-one here. 385 00:17:20,905 --> 00:17:22,145 Lot going on. 386 00:17:22,145 --> 00:17:23,749 Breathe deep. 387 00:17:24,867 --> 00:17:26,360 Close your eyes. 388 00:17:31,313 --> 00:17:33,240 So there are many different bus stops here, 389 00:17:33,240 --> 00:17:35,305 again, if you're back is aching you, 390 00:17:35,305 --> 00:17:37,264 you might just be here. 391 00:17:39,294 --> 00:17:41,307 If you found a spot that feels good, close your eyes 392 00:17:41,307 --> 00:17:43,636 and deepen your breath. 393 00:17:50,109 --> 00:17:52,860 Last little stop or last little action here 394 00:17:52,860 --> 00:17:56,250 that's optional, to extend the leg up high, 395 00:17:56,250 --> 00:17:59,408 really brightening through both feet here. 396 00:17:59,408 --> 00:18:02,049 Lots of energy in both feet. 397 00:18:04,146 --> 00:18:05,666 And you could commission your left elbow here 398 00:18:05,666 --> 00:18:07,592 to press out through the left thigh a little bit. 399 00:18:07,593 --> 00:18:09,086 One more breath. 400 00:18:10,353 --> 00:18:14,619 And then nice and slow, stay connected to your core 401 00:18:14,619 --> 00:18:16,434 as you release. 402 00:18:18,728 --> 00:18:21,725 Tighten the belly as you unravel, 403 00:18:21,725 --> 00:18:23,265 staying connected. 404 00:18:23,266 --> 00:18:24,271 Awesome work. 405 00:18:24,271 --> 00:18:25,624 Big breath in. 406 00:18:26,651 --> 00:18:28,899 Exhale out through the mouth, let it go. 407 00:18:32,234 --> 00:18:35,696 Alright, next we're gonna walk the feet together. 408 00:18:35,696 --> 00:18:37,342 And then press up off the toes 409 00:18:37,343 --> 00:18:39,572 and slowly engage the abdominal wall here, 410 00:18:39,572 --> 00:18:41,790 again, to hug the knees all the way up and in. 411 00:18:41,790 --> 00:18:43,101 It doesn't have to be a big squeeze. 412 00:18:43,102 --> 00:18:44,309 If you're craving that, go for it, 413 00:18:44,309 --> 00:18:45,887 but again, better safe than sorry, 414 00:18:45,887 --> 00:18:49,435 keeping it nice and easy here. 415 00:18:49,435 --> 00:18:52,492 I'm coming into Gomukhasan legs or cow legs, 416 00:18:52,492 --> 00:18:54,942 so I'm gonna slide the right toes all the way up 417 00:18:54,942 --> 00:18:58,065 and cross my right leg over my left 418 00:18:58,065 --> 00:19:00,887 as if I were sitting in a desk here. 419 00:19:00,887 --> 00:19:02,743 And I want to remember where we started 420 00:19:02,743 --> 00:19:05,400 with that awareness, that attention on the lower back 421 00:19:05,401 --> 00:19:07,214 so scoop the tailbone up here 422 00:19:07,214 --> 00:19:09,429 so that your lower back is nice and supported, 423 00:19:09,430 --> 00:19:10,510 flush with the mat. 424 00:19:10,510 --> 00:19:12,054 You might just stay here. 425 00:19:12,054 --> 00:19:13,529 You might need support by bringing 426 00:19:13,529 --> 00:19:16,050 the fingertips to your sides 427 00:19:16,050 --> 00:19:18,694 or we might take the hands and grab, 428 00:19:18,694 --> 00:19:21,331 either the big toes or the outer edges of the feet 429 00:19:21,331 --> 00:19:24,176 coming into our Gomukhasan, our cow legs. 430 00:19:24,176 --> 00:19:27,414 Big breaths here as I anchor down 431 00:19:27,414 --> 00:19:29,360 through my hip creases. 432 00:19:29,361 --> 00:19:31,750 Keep the chest, heart open. 433 00:19:31,750 --> 00:19:35,489 So now we're getting really nicely into the piriformis. 434 00:19:35,489 --> 00:19:39,250 Again, our Sciatica is usually or really always 435 00:19:39,250 --> 00:19:42,386 I should say, just in different ways, 436 00:19:42,386 --> 00:19:46,508 a reaction to something else, right? 437 00:19:46,508 --> 00:19:49,271 A symptom to something else. 438 00:19:49,271 --> 00:19:52,869 And that's what's causing that pain, 439 00:19:52,869 --> 00:19:55,446 which is sharp and severe sometimes. 440 00:19:55,446 --> 00:19:57,654 So, depending on where you're at, 441 00:19:57,654 --> 00:19:58,908 be really mindful. 442 00:19:58,908 --> 00:20:00,680 Can't say that enough. 443 00:20:02,529 --> 00:20:04,357 Big breaths here. 444 00:20:08,958 --> 00:20:10,306 And your last breath here, 445 00:20:10,306 --> 00:20:11,768 if it's available to you, 446 00:20:11,768 --> 00:20:15,902 see if you can kick your feet into your hands even more. 447 00:20:16,785 --> 00:20:19,395 Kick your feet up into your hands. 448 00:20:20,725 --> 00:20:22,408 Great, and then to release, 449 00:20:22,408 --> 00:20:24,322 connect to your center, your core. 450 00:20:24,323 --> 00:20:27,122 Draw the navel down, release the hands first. 451 00:20:27,122 --> 00:20:29,629 Bring them to the mat and then unravel. 452 00:20:29,629 --> 00:20:31,312 So I'm really connected to my core here. 453 00:20:31,312 --> 00:20:35,110 Really important if we want to tend to back pain 454 00:20:35,110 --> 00:20:38,567 to find that strength in the core in the front body. 455 00:20:38,567 --> 00:20:40,319 Alright, here we go. 456 00:20:40,319 --> 00:20:41,598 Same thing on the other side, 457 00:20:41,598 --> 00:20:44,835 sliding the left toes up, crossing it over, 458 00:20:44,835 --> 00:20:47,190 hugging the lower rib cage down. 459 00:20:47,190 --> 00:20:48,743 This side will be different 460 00:20:48,743 --> 00:20:50,232 so just notice what's going on. 461 00:20:50,232 --> 00:20:52,337 Breathe, breathe, breathe. 462 00:20:53,286 --> 00:20:54,932 And then maybe we take the hands 463 00:20:54,932 --> 00:20:55,974 to the big toes here. 464 00:20:55,974 --> 00:20:58,372 Ooh yeah, this side's different. 465 00:20:58,373 --> 00:21:00,747 Or to the outer edges of the feet. 466 00:21:04,124 --> 00:21:08,496 Working to get the feet kicking up into the hands, 467 00:21:08,496 --> 00:21:10,980 but you gotta just work where you are today. 468 00:21:10,980 --> 00:21:12,502 And sometimes that's just grabbing 469 00:21:12,502 --> 00:21:14,319 one foot at a time. 470 00:21:19,282 --> 00:21:20,798 Mmmmmmm. 471 00:21:26,364 --> 00:21:30,102 So awesome for anyone who works at a computer. 472 00:21:30,102 --> 00:21:31,926 This sequence can be rad for you, 473 00:21:31,926 --> 00:21:34,187 really, really great. 474 00:21:34,188 --> 00:21:36,210 Really great for everyone in this day and age 475 00:21:36,210 --> 00:21:39,435 to really tend to the lower back with love. 476 00:21:40,404 --> 00:21:43,066 Take one more big breath here, you got it. 477 00:21:45,092 --> 00:21:48,190 Exhale, draw the navel down towards the earth. 478 00:21:48,190 --> 00:21:50,094 Connect to your abdominal wall 479 00:21:50,094 --> 00:21:51,441 so tighten the belly a little bit here 480 00:21:51,441 --> 00:21:52,741 as you release the hands first, 481 00:21:52,741 --> 00:21:54,972 fingertips or palms come to the mat. 482 00:21:54,972 --> 00:21:59,210 Shoulders relax down and we unravel. 483 00:21:59,210 --> 00:21:59,952 Sweet. 484 00:21:59,952 --> 00:22:01,786 Slowly take both feet up. 485 00:22:01,786 --> 00:22:03,805 Find extension, then bend the knees 486 00:22:03,805 --> 00:22:05,442 to lower with control down 487 00:22:05,442 --> 00:22:07,538 one foot at a time. 488 00:22:13,153 --> 00:22:17,233 (deep breathing) 489 00:22:18,272 --> 00:22:19,990 Okey dok, doin' awesome. 490 00:22:19,990 --> 00:22:21,582 So just one more thing before we take it 491 00:22:21,582 --> 00:22:25,170 to rest and relaxation and restoration. 492 00:22:25,170 --> 00:22:27,153 So we're gonna come up to seated now, 493 00:22:27,153 --> 00:22:29,605 but to do that we're gonna come onto our side 494 00:22:29,605 --> 00:22:32,100 so any side that rocks your world. 495 00:22:32,100 --> 00:22:34,224 Come into a little fetal position. 496 00:22:34,224 --> 00:22:36,674 And then this is good awareness just for getting up 497 00:22:36,674 --> 00:22:38,462 and out of bed, especially if you have a flare up 498 00:22:38,462 --> 00:22:41,702 or if you are feeling a little achy in the lower back. 499 00:22:41,702 --> 00:22:44,290 Come onto your side first. 500 00:22:44,290 --> 00:22:47,100 Connect to your center so draw the navel in. 501 00:22:47,100 --> 00:22:49,190 Connect to your core, supporting the back, 502 00:22:49,191 --> 00:22:50,815 and then roll up. 503 00:22:50,815 --> 00:22:53,138 So especially if you're going to other yoga classes 504 00:22:53,138 --> 00:22:56,342 to tend to back pain, watch it in those transitions. 505 00:22:56,343 --> 00:22:57,675 Super important 506 00:22:57,675 --> 00:23:00,636 to stay connected to your center. 507 00:23:00,636 --> 00:23:05,396 Alright, so this next little twist we already know, 508 00:23:05,396 --> 00:23:09,819 but we're kind of going at in a more gentler way. 509 00:23:09,819 --> 00:23:11,038 Kinder way. 510 00:23:11,038 --> 00:23:13,280 So we're gonna extend the left leg out long, 511 00:23:13,280 --> 00:23:17,446 and hug the left knee--that's my right, whoa. 512 00:23:17,446 --> 00:23:18,608 Extend the right leg out long 513 00:23:18,608 --> 00:23:20,292 and hug the left knee in but give yourself 514 00:23:20,292 --> 00:23:22,915 lots of space, about a palm's width of space 515 00:23:22,915 --> 00:23:26,048 between your right leg and your left heel. 516 00:23:26,048 --> 00:23:29,154 Now you should note that if you are in the moment 517 00:23:29,154 --> 00:23:30,872 dealing with Sciatic pain, 518 00:23:30,872 --> 00:23:33,079 you will probably want to skip this twist. 519 00:23:33,079 --> 00:23:35,018 I would, but you'll know. 520 00:23:35,018 --> 00:23:36,351 Your body will tell you, 521 00:23:36,351 --> 00:23:38,547 especially if you have that sort of pain. 522 00:23:38,547 --> 00:23:39,789 You know what I'm talking about. 523 00:23:39,789 --> 00:23:40,928 It speaks. 524 00:23:40,928 --> 00:23:42,390 It tells no lies. 525 00:23:42,390 --> 00:23:44,724 So in that case, you might just work 526 00:23:44,724 --> 00:23:49,448 in Dandasana or you might do a forward fold here. 527 00:23:49,449 --> 00:23:51,352 Or you might cross the legs 528 00:23:51,352 --> 00:23:54,428 and sit in meditation pose while we do this twist. 529 00:23:55,291 --> 00:23:56,788 So, palm's width. 530 00:23:56,788 --> 00:23:58,214 And I'm gonna sit up nice and tall. 531 00:23:58,214 --> 00:24:00,139 Interlace the fingertips, not directly on the knees, 532 00:24:00,140 --> 00:24:01,878 just bad yoga habit to do that, 533 00:24:01,878 --> 00:24:03,418 put pressure on the knee when you don't need to. 534 00:24:03,418 --> 00:24:04,495 So just below the knee. 535 00:24:04,496 --> 00:24:07,397 Loop the shoulders and lift up through the chest. 536 00:24:07,397 --> 00:24:09,674 Hug the navel in just slightly. 537 00:24:09,674 --> 00:24:12,030 Tighten the belly and just support the back. 538 00:24:12,918 --> 00:24:14,158 And we're breathing here. 539 00:24:14,159 --> 00:24:16,458 So now we're gonna go and get into the piriformis again. 540 00:24:16,458 --> 00:24:18,998 And again, all those intrinsic muscles 541 00:24:18,998 --> 00:24:23,916 that are around the lower back body 542 00:24:23,916 --> 00:24:27,085 and the hips, and the nerves, 543 00:24:27,085 --> 00:24:31,019 and everything that's connected to your spine, 544 00:24:31,019 --> 00:24:32,319 a little bit deeper. 545 00:24:32,319 --> 00:24:34,316 So again, avoid this if you're already having 546 00:24:34,316 --> 00:24:35,177 lower back pain. 547 00:24:35,177 --> 00:24:36,128 I know I keep saying that, 548 00:24:36,128 --> 00:24:38,389 but I've actually avoided doing a video like this 549 00:24:38,389 --> 00:24:41,733 because it's such a tender and specific thing, 550 00:24:41,733 --> 00:24:43,764 but I might just stay here, interlace, 551 00:24:43,765 --> 00:24:47,619 or I'm gonna hug the elbow into the knee 552 00:24:47,619 --> 00:24:49,103 and kind of press the knee into the elbow 553 00:24:49,104 --> 00:24:51,385 so I'm not letting it rock in, yowch. 554 00:24:51,385 --> 00:24:55,354 I want a supported stretch not a crank. 555 00:24:56,265 --> 00:24:58,681 Left fingertips come behind for support 556 00:24:58,681 --> 00:25:00,203 if you hug the elbow. 557 00:25:00,203 --> 00:25:02,011 Otherwise, you just stay here with it, 558 00:25:02,011 --> 00:25:03,730 fingertips interlaced. 559 00:25:04,589 --> 00:25:07,320 Notice I have a nice energy in my right toes. 560 00:25:07,320 --> 00:25:08,476 Benji hair. 561 00:25:10,443 --> 00:25:12,321 And we're here breathing. 562 00:25:12,321 --> 00:25:16,280 (deep breathing) 563 00:25:16,280 --> 00:25:18,483 Once you feel like you gotta shape that feels good, 564 00:25:18,483 --> 00:25:21,329 even if it doesn't look anything like mine, 565 00:25:21,329 --> 00:25:24,685 see if you can soften your gaze or close your eyes. 566 00:25:24,685 --> 00:25:28,686 And really listen to the sound of your breath. 567 00:25:30,617 --> 00:25:33,684 You might repeat the mantra again, "I am supported." 568 00:25:46,369 --> 00:25:48,894 Then take one more breath wherever you are. 569 00:25:50,619 --> 00:25:53,486 And use an exhale to slowly come back to center. 570 00:25:53,487 --> 00:25:55,262 Use the hands behind you for support 571 00:25:55,262 --> 00:25:58,310 as you send the left leg out long. 572 00:26:00,404 --> 00:26:01,811 And then we'll slowly do the same thing 573 00:26:01,811 --> 00:26:04,132 on the other side, sliding the right leg in. 574 00:26:04,133 --> 00:26:06,105 No need to narrow it here. 575 00:26:06,105 --> 00:26:09,896 Keep a nice, palm's width distance. 576 00:26:11,610 --> 00:26:13,919 And then interlace the fingertips just below the knee. 577 00:26:13,920 --> 00:26:15,033 Sit up nice and tall. 578 00:26:15,033 --> 00:26:16,065 You might just stay here 579 00:26:16,066 --> 00:26:20,678 or you might find a little twist in the spine. 580 00:26:20,678 --> 00:26:22,750 Really, really great. 581 00:26:27,018 --> 00:26:29,119 And maybe we hug the elbow. 582 00:26:29,119 --> 00:26:31,833 Maybe we take the fingertips back, 583 00:26:31,834 --> 00:26:34,098 but really working sensation over shape here. 584 00:26:34,098 --> 00:26:35,647 Big time. 585 00:26:40,655 --> 00:26:42,787 Close your eyes and breathe. 586 00:26:53,922 --> 00:26:57,334 Then wherever you are, take one last breath in. 587 00:26:59,500 --> 00:27:02,920 Use the exhale to come back to center. 588 00:27:02,920 --> 00:27:04,756 Release the hands behind you. 589 00:27:04,756 --> 00:27:06,599 Send the legs out long. 590 00:27:06,599 --> 00:27:08,133 Big breath in. 591 00:27:08,133 --> 00:27:09,608 Big breath out. 592 00:27:10,947 --> 00:27:12,933 Great, use the hands to guide you 593 00:27:12,933 --> 00:27:14,791 especially if you are feeling a little bit achy, 594 00:27:14,791 --> 00:27:16,543 all the way back down. 595 00:27:16,543 --> 00:27:19,782 Bring the feet onto the ground for stability first. 596 00:27:19,782 --> 00:27:21,723 Then use the hands, the arms, the elbows 597 00:27:21,723 --> 00:27:23,022 to walk you down. 598 00:27:23,022 --> 00:27:24,682 Stay connected to your core. 599 00:27:24,682 --> 00:27:27,451 And now would be the time where you grab your pillow. 600 00:27:31,102 --> 00:27:33,320 And either put it underneath the head 601 00:27:33,320 --> 00:27:36,002 or for this particular video, 602 00:27:36,002 --> 00:27:37,765 it would be really great to put support 603 00:27:37,766 --> 00:27:40,076 underneath the backs of the knees. 604 00:27:40,076 --> 00:27:44,476 K, so a little supported supine posture 605 00:27:44,476 --> 00:27:46,611 to close this off here. 606 00:27:46,611 --> 00:27:48,097 It seems so simple, I know. 607 00:27:48,097 --> 00:27:49,779 This isn't the best pillow for this, 608 00:27:49,779 --> 00:27:52,376 but you can get a towel 609 00:27:53,509 --> 00:27:56,414 or a blanket and roll it up, put it up behind the knees. 610 00:27:56,414 --> 00:27:58,125 Actually, this is awesome. 611 00:27:59,095 --> 00:28:01,617 Shoulda trusted you pillow. 612 00:28:01,617 --> 00:28:03,081 Right behind the knees, 613 00:28:03,082 --> 00:28:05,559 and then extend the legs out long. 614 00:28:06,828 --> 00:28:08,476 Hands can rest gently on the belly, 615 00:28:08,476 --> 00:28:12,335 the tops of the hips, or out at the sides. 616 00:28:15,105 --> 00:28:18,404 So if you've ever had back pain or a toothache, 617 00:28:19,664 --> 00:28:22,598 certain kinds of things that really 618 00:28:22,598 --> 00:28:24,097 wear you out. 619 00:28:24,097 --> 00:28:25,989 All kinds of pain, right? 620 00:28:25,989 --> 00:28:27,973 It can be quite exhausting. 621 00:28:29,123 --> 00:28:31,084 And so it's important, 622 00:28:31,084 --> 00:28:35,063 especially 'cause we're dealing with our nerves here. 623 00:28:35,063 --> 00:28:38,198 It's important to take this last pose seriously. 624 00:28:38,198 --> 00:28:39,765 Don't skip it. 625 00:28:39,765 --> 00:28:43,098 Find support, you can use your towel here 626 00:28:43,098 --> 00:28:45,674 for a little eye cover. 627 00:28:45,674 --> 00:28:47,276 Oh yeah, now we're talkin'. 628 00:28:47,276 --> 00:28:49,019 Game changer, hello. 629 00:28:50,439 --> 00:28:51,886 I know I'm putting this on YouTube, 630 00:28:51,886 --> 00:28:54,561 but you cannot beat this. 631 00:28:55,982 --> 00:28:57,484 Take a deep breath in. 632 00:28:58,453 --> 00:29:00,548 And exhale, release. 633 00:29:01,412 --> 00:29:03,184 Inhale in again. 634 00:29:04,629 --> 00:29:07,025 And exhale, release. 635 00:29:12,152 --> 00:29:14,129 And one last time. 636 00:29:14,982 --> 00:29:17,788 Say the mantra quietly to yourself. 637 00:29:19,336 --> 00:29:21,572 "I am supported." 638 00:29:26,663 --> 00:29:28,659 So by doing a mindful practice like this, 639 00:29:28,659 --> 00:29:31,960 not only is it physically beneficial to the body, 640 00:29:32,871 --> 00:29:35,613 but I think energetically, 641 00:29:36,466 --> 00:29:39,902 and hell, even spiritually if you're open to that, 642 00:29:39,903 --> 00:29:43,176 it's your way of kindly combating pain and saying, 643 00:29:43,176 --> 00:29:45,647 "I acknowledge you. 644 00:29:45,647 --> 00:29:48,600 "I'm learning from you, thank you." 645 00:29:49,580 --> 00:29:52,285 And now I release it. 646 00:29:52,286 --> 00:29:54,671 Move through, pass on. 647 00:29:55,977 --> 00:29:59,024 And then you can work to prevent things like that. 648 00:30:02,164 --> 00:30:04,521 Body aches, pain, headaches, 649 00:30:04,521 --> 00:30:08,342 accidents, all these things will happen. 650 00:30:08,343 --> 00:30:09,672 So how we meet them and greet them 651 00:30:09,672 --> 00:30:12,149 and tend to them is everything. 652 00:30:14,140 --> 00:30:17,556 Thank you for sharing your time, your energy, 653 00:30:17,556 --> 00:30:18,971 and your practice with me. 654 00:30:18,971 --> 00:30:20,594 Leave questions, comments below, 655 00:30:20,594 --> 00:30:24,488 but for now we'll take one last big breath in. 656 00:30:26,872 --> 00:30:29,614 And on your exhale, relax the weight of your body 657 00:30:29,614 --> 00:30:32,848 completely and fully into the mat. 658 00:30:39,483 --> 00:30:40,973 Shavasana. 659 00:30:49,072 --> 00:30:51,554 Stay here for a minute or two. 660 00:30:51,555 --> 00:30:54,360 If time allows, even longer. 661 00:30:57,650 --> 00:30:59,174 Take good care. 662 00:31:00,642 --> 00:31:01,989 Namaste. 663 00:31:01,989 --> 00:31:06,049 (bouncy drumming, acoustic guitar music)