1 00:00:00,030 --> 00:00:01,979 hello everyone and welcome to yoga with 2 00:00:01,979 --> 00:00:03,899 Adriene I am Adriene and today we have a 3 00:00:03,899 --> 00:00:06,779 special by request sequence yoga when 4 00:00:06,779 --> 00:00:08,460 you're feeling under the weather when 5 00:00:08,460 --> 00:00:10,620 you're feeling a little sick this is a 6 00:00:10,620 --> 00:00:12,450 short sequence of postures that will 7 00:00:12,450 --> 00:00:14,099 support you when you have a cold or 8 00:00:14,099 --> 00:00:16,800 perhaps your immune system is feeling a 9 00:00:16,800 --> 00:00:20,010 little low as you may know or as you may 10 00:00:20,010 --> 00:00:21,810 not know and you'll soon learn it's so 11 00:00:21,810 --> 00:00:23,490 important to nurture the body when 12 00:00:23,490 --> 00:00:25,560 you're feeling ill to give yourself 13 00:00:25,560 --> 00:00:27,630 permission to stop and slow down on 14 00:00:27,630 --> 00:00:29,970 crumpled the body and nurture it so that 15 00:00:29,970 --> 00:00:31,619 you can get better all the more faster 16 00:00:31,619 --> 00:00:33,960 and find what feels good so put on 17 00:00:33,960 --> 00:00:35,910 something comfy grab a blanket or a 18 00:00:35,910 --> 00:00:40,459 pillow and let's hop on the net 19 00:00:50,400 --> 00:00:53,200 all right so to begin today we're going 20 00:00:53,200 --> 00:00:55,239 to come to a nice cross-legged position 21 00:00:55,239 --> 00:00:57,910 I'm sitting up on a block here but you 22 00:00:57,910 --> 00:00:59,680 can roll up a blanket or you can just 23 00:00:59,680 --> 00:01:02,379 sit flat on the earth we raise the hips 24 00:01:02,379 --> 00:01:03,879 a little bit to just allow the legs to 25 00:01:03,879 --> 00:01:05,910 fall down find more space in the hips 26 00:01:05,910 --> 00:01:08,320 and there's no right or wrong here we 27 00:01:08,320 --> 00:01:10,270 can draw the heels in we can leave them 28 00:01:10,270 --> 00:01:12,729 out just come to a nice comfortable seat 29 00:01:12,729 --> 00:01:15,520 where you feel that you can roll up to 30 00:01:15,520 --> 00:01:19,030 the spine and perhaps align the head 31 00:01:19,030 --> 00:01:21,190 over the heart and the heart over the 32 00:01:21,190 --> 00:01:27,369 pelvis so if you're really you know got 33 00:01:27,369 --> 00:01:30,729 the gunk I have a couple tissues by your 34 00:01:30,729 --> 00:01:33,880 side maybe a glass of water or some hot 35 00:01:33,880 --> 00:01:37,300 tea now or to follow this video I'm just 36 00:01:37,300 --> 00:01:39,700 going to move nice and slow the name of 37 00:01:39,700 --> 00:01:43,990 the game today is yummy so we'll begin 38 00:01:43,990 --> 00:01:45,640 to loop the shoulders forward up and 39 00:01:45,640 --> 00:01:50,260 back open scuse me maybe close your eyes 40 00:01:50,260 --> 00:01:51,909 you know what to do here so we're 41 00:01:51,909 --> 00:01:53,380 looping the shoulders you can trust 42 00:01:53,380 --> 00:01:56,770 yourself for a moment closing your eyes 43 00:01:56,770 --> 00:01:59,170 looking away from the video and looping 44 00:01:59,170 --> 00:02:02,710 the shoulders forward up and back and 45 00:02:02,710 --> 00:02:04,210 while we do this we're just going to 46 00:02:04,210 --> 00:02:07,180 check in with the breath inhaling in 47 00:02:07,180 --> 00:02:11,680 through the nose and exhaling through 48 00:02:11,680 --> 00:02:14,380 the nose or the mouth so if the nose is 49 00:02:14,380 --> 00:02:18,280 a little bit stopped up no worries don't 50 00:02:18,280 --> 00:02:20,140 give up don't say I can't because you 51 00:02:20,140 --> 00:02:22,060 can we're here to just kind of check in 52 00:02:22,060 --> 00:02:24,840 at the body and give it a little love 53 00:02:24,840 --> 00:02:27,400 take a couple more loop to the shoulders 54 00:02:27,400 --> 00:02:30,750 here a couple more deep breaths 55 00:02:37,470 --> 00:02:40,120 awesome then we'll turn the palms face 56 00:02:40,120 --> 00:02:43,570 up on the lakes and find this openness 57 00:02:43,570 --> 00:02:45,490 this lift in the chest and the heart so 58 00:02:45,490 --> 00:02:46,900 it's not a forced thing Oh 59 00:02:46,900 --> 00:02:50,050 hatha yoga no it's actually quite 60 00:02:50,050 --> 00:02:57,520 natural just this lift and my theory as 61 00:02:57,520 --> 00:02:59,200 we just take a couple moments here to be 62 00:02:59,200 --> 00:03:00,430 with the breath you can close your eyes 63 00:03:00,430 --> 00:03:06,100 and just listen my theory is that we 64 00:03:06,100 --> 00:03:10,180 actually can heal ourselves and boost 65 00:03:10,180 --> 00:03:18,070 our immunity a lot faster and more 66 00:03:18,070 --> 00:03:20,620 successfully when we just take a moment 67 00:03:20,620 --> 00:03:24,370 to be with the breath to be in the 68 00:03:24,370 --> 00:03:26,890 moment so that means we're not fighting 69 00:03:26,890 --> 00:03:32,140 being sick we're not just going to the 70 00:03:32,140 --> 00:03:33,490 dark side when we're sick we're just 71 00:03:33,490 --> 00:03:37,240 kind of listening and I know I'm varying 72 00:03:37,240 --> 00:03:38,740 off in a hippie dippie land here but 73 00:03:38,740 --> 00:03:40,930 we're just listening to the body and and 74 00:03:40,930 --> 00:03:43,150 not going to the dark side so if you're 75 00:03:43,150 --> 00:03:46,600 feeling bad continuing to say I'm sick I 76 00:03:46,600 --> 00:03:48,940 feel awful oh you know it's just not 77 00:03:48,940 --> 00:03:52,030 helpful instead we can take a more 78 00:03:52,030 --> 00:03:53,950 nurturing approach is where I'm going 79 00:03:53,950 --> 00:03:56,980 here so we're going to nurture the body 80 00:03:56,980 --> 00:03:58,690 today by drawing the palms together at 81 00:03:58,690 --> 00:04:00,000 the heart 82 00:04:00,000 --> 00:04:02,170 interlacing the fingertips and you can 83 00:04:02,170 --> 00:04:03,610 open your eyes here as we press the 84 00:04:03,610 --> 00:04:06,340 palms forward up and back take a deep 85 00:04:06,340 --> 00:04:09,340 breath in we're just kind of uncommon so 86 00:04:09,340 --> 00:04:11,530 if you've been sick for a while or just 87 00:04:11,530 --> 00:04:13,209 starting to feel the immune system go 88 00:04:13,209 --> 00:04:15,340 down chances are the body has started to 89 00:04:15,340 --> 00:04:17,440 go into this kind of protective mode and 90 00:04:17,440 --> 00:04:19,510 that's human that's our parasympathetic 91 00:04:19,510 --> 00:04:22,450 nervous system no biggie we're going to 92 00:04:22,450 --> 00:04:24,100 take a second to counteract that so 93 00:04:24,100 --> 00:04:26,530 we're here and we're just moving a 94 00:04:26,530 --> 00:04:29,350 little back and forth that's it nothing 95 00:04:29,350 --> 00:04:32,710 fancy the elbows can be bent generously 96 00:04:32,710 --> 00:04:34,150 if the shoulders are tight or we can 97 00:04:34,150 --> 00:04:36,520 press up through the thumbs we're 98 00:04:36,520 --> 00:04:39,850 breathing in here again just coming up 99 00:04:39,850 --> 00:04:44,200 and out of that crumpled state then 100 00:04:44,200 --> 00:04:45,430 we'll come back to Center stillness 101 00:04:45,430 --> 00:04:46,540 again head over 102 00:04:46,540 --> 00:04:50,110 heart heart over pelvis well inhale lift 103 00:04:50,110 --> 00:04:54,730 the chin all the way up and on an exhale 104 00:04:54,730 --> 00:04:57,310 chin to chest as we float the fingertips 105 00:04:57,310 --> 00:05:01,600 down and away great chin to chest here 106 00:05:01,600 --> 00:05:03,450 as we interlace the fingertips behind 107 00:05:03,450 --> 00:05:08,200 the back now loop the shoulders draw the 108 00:05:08,200 --> 00:05:10,450 knuckles away from the crown of the head 109 00:05:10,450 --> 00:05:13,030 and slowly we'll begin to lift the chin 110 00:05:13,030 --> 00:05:16,420 back up towards the heaven three to five 111 00:05:16,420 --> 00:05:23,020 breaths here so perhaps there's a little 112 00:05:23,020 --> 00:05:24,730 tightness in the chest and I turn to the 113 00:05:24,730 --> 00:05:27,040 side just so you can see perhaps there's 114 00:05:27,040 --> 00:05:28,450 a little tightness in the chest we use 115 00:05:28,450 --> 00:05:31,170 the inhale to expand through the lungs 116 00:05:31,170 --> 00:05:33,970 and we use the exhale to maybe draw the 117 00:05:33,970 --> 00:05:37,770 shoulder blades in together and down 118 00:05:39,600 --> 00:05:42,100 notice I'm moving a little organically 119 00:05:42,100 --> 00:05:48,670 in the neck finding what feels good now 120 00:05:48,670 --> 00:05:51,160 as we tend to our immune systems but 121 00:05:51,160 --> 00:05:56,140 truly always right great take one more 122 00:05:56,140 --> 00:05:59,440 breath here and then exhale with control 123 00:05:59,440 --> 00:06:02,650 with grace release the fingertips and 124 00:06:02,650 --> 00:06:05,220 we're going to gently come to all fours 125 00:06:05,220 --> 00:06:10,600 so I'm going to move the pillow blanket 126 00:06:10,600 --> 00:06:12,190 or block out of the way and come to all 127 00:06:12,190 --> 00:06:12,640 fours 128 00:06:12,640 --> 00:06:15,310 just a little cat-cow here so there's 129 00:06:15,310 --> 00:06:18,010 always more to be discovered here in my 130 00:06:18,010 --> 00:06:22,750 humble opinion palms spread wide wrists 131 00:06:22,750 --> 00:06:24,340 underneath the shoulders knees directly 132 00:06:24,340 --> 00:06:26,050 underneath the hips a little nice and 133 00:06:26,050 --> 00:06:28,450 slow today it's a sick day let's give 134 00:06:28,450 --> 00:06:31,060 ourselves some love inhale heart opens 135 00:06:31,060 --> 00:06:33,700 chest opens we press away from the earth 136 00:06:33,700 --> 00:06:37,690 and exhale curl the tailbone under find 137 00:06:37,690 --> 00:06:39,820 a little organic movement here as you 138 00:06:39,820 --> 00:06:43,200 maybe Rock a little side to side and 139 00:06:43,200 --> 00:06:50,230 then again we inhale looping forward and 140 00:06:50,230 --> 00:06:52,240 exhale pressing away from the earth we 141 00:06:52,240 --> 00:06:56,070 draw the navel up chin to chest 142 00:06:57,860 --> 00:07:02,699 one more time inhale long puppy belly 143 00:07:02,699 --> 00:07:06,569 here and long neck exhale pressing away 144 00:07:06,569 --> 00:07:10,069 from the earth chin to chest 145 00:07:10,939 --> 00:07:13,229 great then when to curl the toes under 146 00:07:13,229 --> 00:07:16,650 walk the fingertips back a little Yoga 147 00:07:16,650 --> 00:07:19,740 for the feet bonus here as we draw 148 00:07:19,740 --> 00:07:22,879 circles with the nose keep breathing 149 00:07:22,879 --> 00:07:27,539 so we're breathing into the soles of the 150 00:07:27,539 --> 00:07:28,830 feet if this is too much for you if 151 00:07:28,830 --> 00:07:30,930 you're like I am sick girl I'd said I 152 00:07:30,930 --> 00:07:32,280 didn't want to work hard today 153 00:07:32,280 --> 00:07:33,990 then just come up onto the tops of the 154 00:07:33,990 --> 00:07:35,750 feet and work the neck here 155 00:07:35,750 --> 00:07:38,669 so either on tops of the feet or we're 156 00:07:38,669 --> 00:07:41,159 sitting back reverse your circle if you 157 00:07:41,159 --> 00:07:43,889 haven't already if you find any 158 00:07:43,889 --> 00:07:45,810 crunchiness you can work in and out of 159 00:07:45,810 --> 00:07:51,330 it then we'll come back to Center 160 00:07:51,330 --> 00:07:54,090 stillness spread the palms dive forward 161 00:07:54,090 --> 00:07:55,020 to all fours 162 00:07:55,020 --> 00:07:57,900 then this isn't a fancy yoga transition 163 00:07:57,900 --> 00:07:59,340 here my friends take it nice and slow 164 00:07:59,340 --> 00:08:02,159 just going to take one foot up then the 165 00:08:02,159 --> 00:08:05,520 other and come to a nice bent leg 166 00:08:05,520 --> 00:08:07,620 forward fold now this might seem 167 00:08:07,620 --> 00:08:09,719 counterintuitive if you're really 168 00:08:09,719 --> 00:08:12,389 stopped up so if you are really stepped 169 00:08:12,389 --> 00:08:14,460 up go gentle you can keep the elbows on 170 00:08:14,460 --> 00:08:18,180 the tops of the thighs here maybe wrap 171 00:08:18,180 --> 00:08:19,440 the fingertips around the elbows here 172 00:08:19,440 --> 00:08:21,719 and just play with dropping the chin to 173 00:08:21,719 --> 00:08:27,990 the chest and then lifting back up chin 174 00:08:27,990 --> 00:08:33,328 to chest and lifting back up another 175 00:08:33,328 --> 00:08:35,429 variation to try can see my hair doing 176 00:08:35,429 --> 00:08:37,679 weird things here enjoy another 177 00:08:37,679 --> 00:08:40,320 variation to try if we feel that it 178 00:08:40,320 --> 00:08:43,708 would be relieving would be to come all 179 00:08:43,708 --> 00:08:45,329 the way down grabbing the elbows coming 180 00:08:45,329 --> 00:08:47,519 all the way into Tadasana the forward 181 00:08:47,519 --> 00:08:51,170 fold and giving it a gentle Rock 182 00:08:51,170 --> 00:08:54,029 breathing deep in through the nose and 183 00:08:54,029 --> 00:08:56,730 out through the nose or mouth if the 184 00:08:56,730 --> 00:09:01,260 nose has stopped up couple rocks here so 185 00:09:01,260 --> 00:09:03,720 I'm either rocking here or I'm rocking 186 00:09:03,720 --> 00:09:05,959 here 187 00:09:10,660 --> 00:09:14,980 do two more breaths wherever you are 188 00:09:20,980 --> 00:09:23,450 great then I'll release the palms back 189 00:09:23,450 --> 00:09:25,970 to the earth spread the palms wide and 190 00:09:25,970 --> 00:09:29,089 come back to all fours cool we're going 191 00:09:29,089 --> 00:09:30,529 to bring the two big toes together widen 192 00:09:30,529 --> 00:09:33,709 the knees as wide as the mat and send it 193 00:09:33,709 --> 00:09:36,500 back extended Child's Pose so a couple 194 00:09:36,500 --> 00:09:38,750 of options here we can massage the 195 00:09:38,750 --> 00:09:41,600 forehead right here rocking a little bit 196 00:09:41,600 --> 00:09:44,300 back and forth if you have a head cord 197 00:09:44,300 --> 00:09:45,920 we have a lot of congestion in the head 198 00:09:45,920 --> 00:09:48,769 this can seem really simple but can be 199 00:09:48,769 --> 00:09:51,529 quite yummy and to just Rock a little 200 00:09:51,529 --> 00:09:54,890 back and forth on the mat I have been 201 00:09:54,890 --> 00:09:57,700 known no joke to like take a little 202 00:09:57,700 --> 00:10:01,490 smear heyo of eucalyptus or peppermint 203 00:10:01,490 --> 00:10:03,890 put it on the mat here and just rock 204 00:10:03,890 --> 00:10:06,200 back and forth breathing in the 205 00:10:06,200 --> 00:10:08,870 aromatherapy so that might be a good 206 00:10:08,870 --> 00:10:11,899 option he'll there's like Vicks on this 207 00:10:11,899 --> 00:10:14,079 thing so I could even take my fancy 208 00:10:14,079 --> 00:10:20,560 Vicks Kleenex roll around here 209 00:10:22,360 --> 00:10:25,250 improvising skills are one of the best 210 00:10:25,250 --> 00:10:27,709 things you can do in yoga so have a 211 00:10:27,709 --> 00:10:30,550 couple options there 212 00:10:34,870 --> 00:10:37,720 breathe into the back body raw a little 213 00:10:37,720 --> 00:10:43,960 back and forth and then slowly we'll 214 00:10:43,960 --> 00:10:49,240 walk the palms up and grab either a 215 00:10:49,240 --> 00:10:52,210 blanket a pillow or a block I have a 216 00:10:52,210 --> 00:10:54,250 pillow here because I want I'm pretty 217 00:10:54,250 --> 00:10:57,220 sure most people have a pillow on their 218 00:10:57,220 --> 00:10:58,920 bed so I'll set my pillow up here 219 00:10:58,920 --> 00:11:01,510 breathe into the legs breathe into the 220 00:11:01,510 --> 00:11:04,050 back body as I dive in for a nice yummy 221 00:11:04,050 --> 00:11:07,510 restorative extended Child's Pose come 222 00:11:07,510 --> 00:11:10,740 on to one year here in breathe 223 00:11:27,630 --> 00:11:30,160 after a couple breaths we'll come on 224 00:11:30,160 --> 00:11:34,230 through and take it to the opposite ear 225 00:11:34,230 --> 00:11:37,330 nice long smooth deep breath so I'm 226 00:11:37,330 --> 00:11:39,730 still getting my stretch my hip stretch 227 00:11:39,730 --> 00:11:41,830 still kind of lengthening through the 228 00:11:41,830 --> 00:11:45,750 side body breathing into the back body 229 00:11:45,750 --> 00:11:48,850 but in a normal in a morph scuse me 230 00:11:48,850 --> 00:11:52,140 getting to relax in a more nurturing 231 00:11:52,140 --> 00:11:59,610 fashion and I'll slowly roll it back up 232 00:11:59,610 --> 00:12:02,260 take that pillow and put it to the side 233 00:12:02,260 --> 00:12:03,700 because we're to use it just one more 234 00:12:03,700 --> 00:12:06,100 second so we're all different we're all 235 00:12:06,100 --> 00:12:07,480 watching this video at different states 236 00:12:07,480 --> 00:12:10,420 of cold or allergies or just a little 237 00:12:10,420 --> 00:12:12,370 bit you know immune system down so you 238 00:12:12,370 --> 00:12:16,000 can stay in that supported extended 239 00:12:16,000 --> 00:12:18,430 Child's Pose for the next thing or we 240 00:12:18,430 --> 00:12:20,500 can slowly transition into a downward 241 00:12:20,500 --> 00:12:22,360 dog we're just going to do one so some 242 00:12:22,360 --> 00:12:24,250 people may be a little more active they 243 00:12:24,250 --> 00:12:25,900 need a downward dog or two when they're 244 00:12:25,900 --> 00:12:30,370 feeling down some need to just simply 245 00:12:30,370 --> 00:12:32,560 take care right 246 00:12:32,560 --> 00:12:34,240 so you can stay in that extended Child's 247 00:12:34,240 --> 00:12:37,330 Pose for this next posture or we'll move 248 00:12:37,330 --> 00:12:39,790 our sit bones up towards the sky curls 249 00:12:39,790 --> 00:12:43,120 the toes under curls the toes curls 250 00:12:43,120 --> 00:12:46,570 zette toes under and come into a mobile 251 00:12:46,570 --> 00:12:49,170 downward dog so I encourage you to move 252 00:12:49,170 --> 00:12:51,190 chances are the body's a little stiff 253 00:12:51,190 --> 00:12:53,160 we've been under the weather we've been 254 00:12:53,160 --> 00:12:55,840 maybe in bed or taking it easy a little 255 00:12:55,840 --> 00:12:59,920 bit longer and as you should so work it 256 00:12:59,920 --> 00:13:03,280 out find places to stretch find places 257 00:13:03,280 --> 00:13:06,040 to lift and lengthen spread the palms 258 00:13:06,040 --> 00:13:08,950 wide and for heaven's sakes my friends 259 00:13:08,950 --> 00:13:13,480 breathe deep again we might skip this we 260 00:13:13,480 --> 00:13:14,980 might have too much pressure in the head 261 00:13:14,980 --> 00:13:17,340 or you might not have the energy that we 262 00:13:17,340 --> 00:13:19,720 really require for this posture so you 263 00:13:19,720 --> 00:13:22,420 might be an extended Child's Pose but if 264 00:13:22,420 --> 00:13:24,520 you are in downward dog take two more 265 00:13:24,520 --> 00:13:26,579 breaths 266 00:13:35,310 --> 00:13:38,320 awesome then we'll slowly lower to all 267 00:13:38,320 --> 00:13:41,260 fours and if you're an extended Child's 268 00:13:41,260 --> 00:13:44,920 Pose here together we'll rock up move 269 00:13:44,920 --> 00:13:47,380 the pillow to the side and slowly come 270 00:13:47,380 --> 00:13:52,030 to seated great beautiful everyone take 271 00:13:52,030 --> 00:13:58,810 the legs nice and wide great so this 272 00:13:58,810 --> 00:14:03,850 doesn't have to be a gymnastic thing 273 00:14:03,850 --> 00:14:06,910 this can be a nice narrow thing it 274 00:14:06,910 --> 00:14:08,800 doesn't have to be a big wide stance so 275 00:14:08,800 --> 00:14:10,960 just test out the waters find what feels 276 00:14:10,960 --> 00:14:13,360 good and then we have a couple options 277 00:14:13,360 --> 00:14:15,790 here we can walk the palms forward so 278 00:14:15,790 --> 00:14:17,200 we're getting a nice little leg stretch 279 00:14:17,200 --> 00:14:19,410 but still keeping it nice and chill 280 00:14:19,410 --> 00:14:21,550 right we want to take care of the body 281 00:14:21,550 --> 00:14:23,710 and just provide the body with some 282 00:14:23,710 --> 00:14:30,190 nurturing empowerment rather than power 283 00:14:30,190 --> 00:14:34,030 yoga so notice I'm rocking a little side 284 00:14:34,030 --> 00:14:36,850 to side here nothing fancy I have a 285 00:14:36,850 --> 00:14:38,380 little bit of brightness in my feet but 286 00:14:38,380 --> 00:14:40,210 again I'm not pressing trying to lift my 287 00:14:40,210 --> 00:14:43,270 heels we're giving ourself permission to 288 00:14:43,270 --> 00:14:46,840 move nice and slow today rocking back 289 00:14:46,840 --> 00:14:49,570 and forth perhaps keeping the sit bones 290 00:14:49,570 --> 00:14:55,270 on the ground and then after I've gone a 291 00:14:55,270 --> 00:14:58,030 little bit side to side swaying like a 292 00:14:58,030 --> 00:15:02,710 goofball then I'll come up onto my 293 00:15:02,710 --> 00:15:05,200 fingertips and crawl my fingertips 294 00:15:05,200 --> 00:15:06,940 forwards this can be a little different 295 00:15:06,940 --> 00:15:09,010 for everyone maybe I come all the way 296 00:15:09,010 --> 00:15:11,980 forward maybe I'm like whoa Nelly 297 00:15:11,980 --> 00:15:16,450 here so find where it feels best for you 298 00:15:16,450 --> 00:15:18,010 today and breathe 299 00:15:18,010 --> 00:15:23,470 in towards the legs and if you're one of 300 00:15:23,470 --> 00:15:25,870 those smart people that's like what is 301 00:15:25,870 --> 00:15:27,940 breathe in towards the legs mean it just 302 00:15:27,940 --> 00:15:30,790 means nice deep breaths and awareness 303 00:15:30,790 --> 00:15:34,990 towards the legs integrating breath and 304 00:15:34,990 --> 00:15:40,720 body then the final thing here is that 305 00:15:40,720 --> 00:15:41,889 we'll use a prop to 306 00:15:41,889 --> 00:15:44,199 support so we can stay there for five 307 00:15:44,199 --> 00:15:45,850 even ten breaths if you want to do this 308 00:15:45,850 --> 00:15:48,999 on your own so we can take a block to 309 00:15:48,999 --> 00:15:50,589 the forehead which feels great if you 310 00:15:50,589 --> 00:15:53,799 have a lot of congestion here and again 311 00:15:53,799 --> 00:15:55,569 sometimes swiping a little bit of oil 312 00:15:55,569 --> 00:15:59,709 there is lovely or you can take a Vicks 313 00:15:59,709 --> 00:16:07,149 Kleenex it's nice and do that here so I 314 00:16:07,149 --> 00:16:08,769 have a little bit of support relaxing 315 00:16:08,769 --> 00:16:11,679 the shoulders down Rock a little 316 00:16:11,679 --> 00:16:21,249 massaging you can stay here if I'm at 317 00:16:21,249 --> 00:16:23,049 peace if I don't have a block and I'm 318 00:16:23,049 --> 00:16:26,079 like I want something then by all means 319 00:16:26,079 --> 00:16:28,419 my friend you deserve something we'll 320 00:16:28,419 --> 00:16:33,459 take a pillow or more blankets anything 321 00:16:33,459 --> 00:16:36,009 couch pillows put them in front and 322 00:16:36,009 --> 00:16:39,600 chill here oh so getting the stretch 323 00:16:39,600 --> 00:16:43,419 those essential aw getting the stretch 324 00:16:43,419 --> 00:16:45,069 that I need again this can be a little 325 00:16:45,069 --> 00:16:53,019 more narrow and the knees can bend so 326 00:16:53,019 --> 00:16:59,189 find a supported forward fold here smile 327 00:16:59,759 --> 00:17:05,230 enjoy this moment often we just Cho down 328 00:17:05,230 --> 00:17:08,230 our vitamins and take the medicine we're 329 00:17:08,230 --> 00:17:13,079 told to take OD on the elixirs and 330 00:17:13,079 --> 00:17:17,079 sometimes it's just nice to be with your 331 00:17:17,079 --> 00:17:22,869 body and your breath thinking about yoga 332 00:17:22,869 --> 00:17:26,729 practice as a medicine 333 00:17:28,910 --> 00:17:37,130 for living take one more breath here 334 00:17:37,130 --> 00:17:39,530 this blanket totally smells like a horse 335 00:17:39,530 --> 00:17:49,940 a horse in a good way though then when 336 00:17:49,940 --> 00:17:54,940 you feel satisfied roll it up my friends 337 00:17:54,940 --> 00:18:01,370 move your comfy stuff to the side and 338 00:18:01,370 --> 00:18:04,360 bring the soles of the feet together 339 00:18:04,360 --> 00:18:06,670 interlace the fingertips around the toes 340 00:18:06,670 --> 00:18:09,380 maybe you walk to sit bones closer to 341 00:18:09,380 --> 00:18:11,870 the heels maybe not and we breathe as we 342 00:18:11,870 --> 00:18:17,080 inhale in check in with the neck 343 00:18:24,640 --> 00:18:27,440 and then when you feel satisfied you 344 00:18:27,440 --> 00:18:32,000 might forward fold here chin to chest or 345 00:18:32,000 --> 00:18:35,300 you might stay up so I have two options 346 00:18:35,300 --> 00:18:46,040 in the spinal posture to release press 347 00:18:46,040 --> 00:18:48,160 into the outer edges of the feet 348 00:18:48,160 --> 00:18:50,450 untangle the fingertips lift your heart 349 00:18:50,450 --> 00:18:52,310 and we're just going to windshield wiper 350 00:18:52,310 --> 00:18:53,840 the legs is something you can do while 351 00:18:53,840 --> 00:18:58,190 you're watching TV while the soups on 352 00:18:58,190 --> 00:19:01,850 the stove or the tea kettle is a boiling 353 00:19:01,850 --> 00:19:05,930 this rocking hips back and forth knees 354 00:19:05,930 --> 00:19:12,050 left to right now there may be crossing 355 00:19:12,050 --> 00:19:14,690 the legs and finishing with either a 356 00:19:14,690 --> 00:19:17,570 chant if you chant or just deep breath 357 00:19:17,570 --> 00:19:25,120 in and out just a mindful moment of 358 00:19:25,300 --> 00:19:29,480 connectivity when I'm sick I say this 359 00:19:29,480 --> 00:19:32,690 affirmation my immune system works 360 00:19:32,690 --> 00:19:35,120 perfectly so after this video is over 361 00:19:35,120 --> 00:19:37,760 you can pause sit in this posture for a 362 00:19:37,760 --> 00:19:39,530 minute or two and just repeat to 363 00:19:39,530 --> 00:19:41,720 yourself my immune system works 364 00:19:41,720 --> 00:19:43,930 perfectly