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Hey ladies welcome to yoga with Adriene

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I am Adriene and today we have a special

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supportive sequence just for us goils

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this is a restorative practice a very

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simple one that you can do at home what

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I love about this practice is it you

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know eases cramps it quells PMS great

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for everyone but also it just is a

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comforting supportive sequence that I

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can do in the comfort of my own home you

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don't need anything fancy you don't need

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any yoga props if you have a bolster in

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a block great but all you really need is

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a towel or a blanket and some pillows

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hey pillow yoga so grab the pillows off

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your bed steal the pillows off your

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roommates bed just kidding or your couch

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pillows hop into something comfy and

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I'll see you on the mat

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all right so the first thing we're gonna

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do today is grab our blanket or towel

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and just roll it you can roll it about

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this high or even a little higher if you

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want you can even put your pillow down

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voila and your blanket just want to come

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into a nice comfortable seat so across

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the legs and give ourself a little bit

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of space so often we're practicing half

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Lotus or Lotus we're kind of binding

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everything up today we're gonna give

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ourselves a little bit of space so crawl

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your elbow your elbows hello

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PMS I blame PMS no your heels draw your

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heels out and then take a second to just

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sit up nice and tall looping the

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shoulders forward up and back a couple

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times you can close the eyes here or

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soften the gaze and we're just taking a

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second to just kind of go inward and

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land here on the mat land here with the

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video

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perhaps you're feeling a little bit

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fussy or frustrated or perhaps you're

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busy busy yell and so we're just taking

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a second or two here to just check in

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with the body

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let the weight of the legs grow heavy

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let the heart lift up just slightly so

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we're not pushing or forcing anything

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here today considering a gentle wash as

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we move throughout our poses might take

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it take a second here to drop the chin

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to the chest stretching the back of the

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neck I'm just checking in with the body

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you might notice that you're a little

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tired and the spine wants to collapse so

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you can maintain this nice lift in the

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heart as you draw your chin to your

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chest a couple of breaths here

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and we'll turn the palms face up now

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just kind of balancing out the energetic

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body here as we inhale lift the chin up

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towards the heavens careful not to

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crunch the back of the neck but just

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lifting the chin kind of rocking the

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head a little side to side again nice

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long smooth deep breaths and then we'll

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rock the right ear over the right

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shoulder nothing fancy here

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arms heart palms open again taking this

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time to just check in with the body

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check in with the breath

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drop your chin to your chest take left

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ear over left shoulder let the mind in

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the body connect to hopefully a balance

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out vanadis balance out the energetic

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system and provide a little openness or

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relief to the physical body and then we

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exhale bring it back to Center

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turn the palms face down and we're gonna

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inhale just a little spinal flex here

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loop the shoulders press the palms into

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the knees here as you lift your heart

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tops of the thighs sit bones ground down

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as we inhale just kind of opening the

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front body opening the heart you can

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find a little femininity here why not a

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little movement and then on on an exhale

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we'll drop the chin to the chest and

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draw the navel back gently releasing the

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weight of the head over and then they

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get like getting all in the zone here

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too too soon it can't talk then again

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we're going to just kind of find a

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little self expression a little feminine

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movement a little sway a little organic

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gestures here here we go again

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inhaling all the way up nice long lift

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through the crown of the head long spine

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little movement and then on an exhale

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chin to chest

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navel draws back and we take a couple

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breaths here can catch the weight of

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your body palms to knees here and really

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breathe into the upper back

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and one more time we inhale lift the

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heart and on an exhale release it back

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and then we'll gently bring everything

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back to centre head over heart heart

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over pelvis draw your palms together and

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just take a second here to be with your

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breath and perhaps just a little

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invitation you can totally skip this but

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an invitation to just set an intention

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this can be a great opportunity to just

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kind of mindfully cancel clear any PMS

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or any business that you've had so far

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perhaps you kind struggle in the day or

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perhaps you've been just not in a good

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place so here's a chance to just quiet

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the mind and set an intention something

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positive that will serve you in your

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practice

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this can be simply I choose to find more

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ease I choose to surrender repeat your

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intention to yourself confirming it

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considering it already done and then

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we'll take a nice deep breath in and on

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an exhale release and come on to all

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fours all right so we're gonna come to

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all fours here and just take a couple

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breaths in cat-cows so nothing fancy

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here just an opportunity again to check

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in with the body we inhale loop the

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shoulders heart radiates forward you can

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close your eyes again take a couple

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moments here to find a little movement

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and then on an exhale we curl the

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tailbone under we press up and out of

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the palms pressing on the tops of the

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feet and draw the navel up towards the

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spine

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same thing here really inviting the body

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to work it out so here's a chance to

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connect to your feminine side if that

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appeals to you or if that's too new agey

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for your just kind of finding a little

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self-expression so that you can feel

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good inhale

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looping shoulders feeling the front body

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stretch we press up and out of the palms

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here and then exhale tailbone tucks and

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we travel up the spine so just do this a

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couple times on your own

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moving with the breath

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then we'll come back to tabletop

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position curl the toes under and gently

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walk the fingertips back towards the

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tops of the thighs little Yoga for the

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feet moment bonus and we're gonna take

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our pillows now yay and we're gonna

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bring them in front so I have a nice

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long body pillow here and I'm going to

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widen the knees as wide as the mat so if

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you have a body pillow I knew this was

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gonna get freaky fast if you have the

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body pillow you can hike it all the way

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up towards your crotch

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heyo and for some this might be enough

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so we'll just take a couple moments to

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do little variations of this so I'm

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still um I'm still on my toes here so

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I'm gonna walk my fingertips forward to

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come on to the tops of the feet and send

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my sit bones back so I'm coming into a

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nice supported extended Child's Pose

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here notice how I'm rocking but I

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totally encourage a little bit of

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rocking again just a little organic

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movement a little sexiness a little

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sensuality all for you though not for

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anybody else today just you okay so from

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here if I have a lot of space in my hips

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and I'm wanting a deeper release I'll

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come onto the my pillow here just one

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pillow palms walking forward coming to

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turn on the right ear here coming on the

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side oh yeah baby

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mmm or if you're like no need more

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support today

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because all ladies are different then

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I'll grab another pillow diving forward

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oh this one's feather and then guess

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what if I want even more support I'll

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grab another one and again I'm hiking

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them all the way up towards the front of

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the hip creases I'm kind of considering

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this upward lift as I as I lengthen up

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through the spine I might reach my arms

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up even to get a nice long extension and

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then I die forward baby coming on to one

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side so five nice long deep breaths here

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pressing into the palms I'm gonna lift

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my head up lengthen look for nice long

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extension as I lift the chin up and then

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on an exhale turning to the opposite

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side same thing five nice long deep

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breaths here

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and I'll press into the palms use them

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to walk your way all the way back up and

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then I'll take my pillow mountain

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and toss it to the side okay yoke so

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we're gonna draw the knees in towards

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Center and we're gonna come into a hero

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pose or a hero variation so if hero pose

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is not something you practice because of

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your knees or maybe you're new to yoga

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and you want to be mindful then that's

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great you can practice this a couple

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different ways so we can curl the toes

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under give ourselves lots of space knees

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in line with the hip points and practice

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this next position or this next stretch

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here or we can take our block and bring

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it in between the ankles come on to the

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tops of the feet and sit down here knees

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still nice and wide so this is pretty

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great I can also draw my knees in here

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taking maybe the fleshy part of the

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calves just moving them aside there us

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on a hero pose we sit up nice and tall

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so we're here here or here or we're in

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the full full guy which is again coming

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onto the tops of the feet

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yielding kind of lifting up through the

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heart as I sink down drawing the knees

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together again we're not collapsing here

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but we're taking care of the body

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lifting up

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so a couple of different variations here

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hands can rest gently on the tops of the

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thighs and we'll all inhale lift up

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through the crown of the head exhale

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ground down through the elbows close

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your eyes just observe the breath again

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we have many different variations here

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and I'm gonna take my fingertips to the

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side and I'm gonna gently walk come back

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so this is super super mindful here

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especially if you're in the full hero

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posture here but even on the block or on

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the toes we want to be mindful as we

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open up the front body so for some

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people when they're cramping it's great

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to apply pressure gentle you know but

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apply some compression right for others

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it's better to open up so we're doing a

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little bit of both today so we'll open

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up here

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I'm not letting the head rock back I'm

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just kind of opening the chest walking

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my fingertips back and towards each

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other opening up through the front body

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so if you're in full Hero it might look

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like this if you're on the block it

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might look like this

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or with the knees wide

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or if you're on the toesies it might

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look like this and actually with the

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lift of the toes most people could

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probably put their palms down maybe not

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everyone so you could just experiment

273
00:13:58,899 --> 00:14:02,290
again it's not about right or wrong but

274
00:14:02,290 --> 00:14:04,899
the experience were already winning

275
00:14:04,899 --> 00:14:07,029
because we've taken the time to

276
00:14:07,029 --> 00:14:10,829
ourselves today to practice and

277
00:14:10,829 --> 00:14:14,310
counteract the imbalances in the body

278
00:14:14,310 --> 00:14:19,690
hopefully provide relief a couple more

279
00:14:19,690 --> 00:14:22,000
breaths here if you are a flexible yogi

280
00:14:22,000 --> 00:14:25,389
and you're ready to go for soup Devore

281
00:14:25,389 --> 00:14:29,470
asana you might continue the journey

282
00:14:29,470 --> 00:14:33,040
back so again super mindful if this is

283
00:14:33,040 --> 00:14:35,649
brand new to you take it easy grow this

284
00:14:35,649 --> 00:14:38,529
posture so if we're there though we

285
00:14:38,529 --> 00:14:43,899
might come on to the forearms any

286
00:14:43,899 --> 00:14:46,029
variation right now we're breathing into

287
00:14:46,029 --> 00:14:49,300
the lower belly nice long smooth mindful

288
00:14:49,300 --> 00:14:53,019
breaths and you might just check it out

289
00:14:53,019 --> 00:14:56,320
here soft in the fingertips my

290
00:14:56,320 --> 00:15:01,690
lady-friends no clenching and then if

291
00:15:01,690 --> 00:15:04,779
you have experience or you have the

292
00:15:04,779 --> 00:15:07,029
space available you are welcome to come

293
00:15:07,029 --> 00:15:09,070
all the way back sometimes it's nice to

294
00:15:09,070 --> 00:15:12,699
plant a pillow behind you here for the

295
00:15:12,699 --> 00:15:16,800
full relief full release rather

296
00:15:16,800 --> 00:15:21,910
breathing soup Tabata Kinison again

297
00:15:21,910 --> 00:15:24,579
fingertips soft and whatever variation I

298
00:15:24,579 --> 00:15:27,100
cannot stress enough towel this is an

299
00:15:27,100 --> 00:15:29,740
intense posture this is kind of an

300
00:15:29,740 --> 00:15:32,290
advanced posture so especially on

301
00:15:32,290 --> 00:15:34,029
YouTube you know we see all these Yogi's

302
00:15:34,029 --> 00:15:38,470
doing poses and I just want to be I just

303
00:15:38,470 --> 00:15:43,660
want to walk the talk and say that this

304
00:15:43,660 --> 00:15:45,940
might be something we build up to in

305
00:15:45,940 --> 00:15:48,699
time to come out of the posture I draw

306
00:15:48,699 --> 00:15:51,190
the elbows in inhale lift the heart use

307
00:15:51,190 --> 00:15:54,519
the palms to gently walk yourself back

308
00:15:54,519 --> 00:15:56,890
up we might catch up with our friends

309
00:15:56,890 --> 00:15:57,379
who are

310
00:15:57,379 --> 00:16:00,349
here and we'll all slowly lift the heart

311
00:16:00,349 --> 00:16:02,929
head over heart heart over pelvis come

312
00:16:02,929 --> 00:16:06,410
on to the fingertips and then crawl our

313
00:16:06,410 --> 00:16:09,859
way gently slowly nice and slow today

314
00:16:09,859 --> 00:16:12,919
back to all fours walk the knees

315
00:16:12,919 --> 00:16:16,909
together curl the toes under so if you

316
00:16:16,909 --> 00:16:18,139
are on your toes you're gonna go

317
00:16:18,139 --> 00:16:20,720
opposite if you were on the tops of your

318
00:16:20,720 --> 00:16:21,979
feet you're going to come onto the toes

319
00:16:21,979 --> 00:16:24,799
so wherever you were you're gonna do the

320
00:16:24,799 --> 00:16:26,509
opposite in the feet to just kind of

321
00:16:26,509 --> 00:16:30,470
counteract this and then we find the

322
00:16:30,470 --> 00:16:33,799
little movement again a sway massaging

323
00:16:33,799 --> 00:16:36,349
the Front's of the hip creases and again

324
00:16:36,349 --> 00:16:39,019
you see it's nothing fancy you can do

325
00:16:39,019 --> 00:16:40,999
this on your own just connecting to the

326
00:16:40,999 --> 00:16:47,359
body connecting to the breath lower

327
00:16:47,359 --> 00:16:50,749
belly getting some love reproductive

328
00:16:50,749 --> 00:16:53,059
organs getting a little muscles a little

329
00:16:53,059 --> 00:16:59,689
sensual massage and then we release

330
00:16:59,689 --> 00:17:04,209
coming back to all fours awesome ladies

331
00:17:04,209 --> 00:17:06,740
okay next up we're going to practice

332
00:17:06,740 --> 00:17:09,079
head to knee pose or jaw new source

333
00:17:09,079 --> 00:17:11,240
awesome so come on to your booty and

334
00:17:11,240 --> 00:17:16,089
take the legs wide so this variation is

335
00:17:16,089 --> 00:17:19,519
supported yeah yeah and should feel

336
00:17:19,519 --> 00:17:21,470
yummy this isn't the Olympics or

337
00:17:21,470 --> 00:17:23,240
gymnastics class so you have nothing to

338
00:17:23,240 --> 00:17:25,339
prove here just you know to go as well

339
00:17:25,339 --> 00:17:27,019
and you don't have to go super splits on

340
00:17:27,019 --> 00:17:29,779
me can just widen as much as you feel

341
00:17:29,779 --> 00:17:31,700
comfortable cool then we're gonna take

342
00:17:31,700 --> 00:17:33,470
the left heel in towards the center line

343
00:17:33,470 --> 00:17:35,690
voila we're gonna sit up nice and tall

344
00:17:35,690 --> 00:17:37,129
and we're gonna have our blanket here if

345
00:17:37,129 --> 00:17:39,049
we need to we can lift the hips up on

346
00:17:39,049 --> 00:17:43,909
the blanket for a little bit of space so

347
00:17:43,909 --> 00:17:45,769
this feels good because with my hips

348
00:17:45,769 --> 00:17:47,960
lifted my legs kind of fall down a

349
00:17:47,960 --> 00:17:51,019
little bit and that feels awesome so I'm

350
00:17:51,019 --> 00:17:54,200
gonna take my pillows pillow or pillows

351
00:17:54,200 --> 00:17:56,960
and I once again I'm gonna draw the the

352
00:17:56,960 --> 00:18:00,049
pillow start with one overachiever I'm

353
00:18:00,049 --> 00:18:01,490
gonna draw the pillow towards the front

354
00:18:01,490 --> 00:18:02,200
of the hip crease

355
00:18:02,200 --> 00:18:05,170
now in head to knee pose I take my heart

356
00:18:05,170 --> 00:18:07,390
I lift it up and I take my rib cage and

357
00:18:07,390 --> 00:18:09,220
kind of guide it over towards the right

358
00:18:09,220 --> 00:18:11,710
side I'm grounding down through the top

359
00:18:11,710 --> 00:18:14,320
of that left thigh bone and of course

360
00:18:14,320 --> 00:18:15,970
making any adjustments along the way

361
00:18:15,970 --> 00:18:20,620
just so I feel supported great I am

362
00:18:20,620 --> 00:18:24,820
gonna double pillow it hey um and I'm

363
00:18:24,820 --> 00:18:26,440
gonna inhale lift up through the heart

364
00:18:26,440 --> 00:18:28,930
and then exhale crawl it forward nothing

365
00:18:28,930 --> 00:18:30,550
fancy here just nice and easy

366
00:18:30,550 --> 00:18:33,250
I can even triple pillow it here I have

367
00:18:33,250 --> 00:18:36,090
this other little baby couch pillow and

368
00:18:36,090 --> 00:18:38,620
giving myself support this feels awesome

369
00:18:38,620 --> 00:18:41,500
my belly's supported and I can maybe

370
00:18:41,500 --> 00:18:44,170
grab my foot here or really today just

371
00:18:44,170 --> 00:18:45,100
let it all hang

372
00:18:45,100 --> 00:18:51,600
so we inhale in and exhale or head down

373
00:18:55,560 --> 00:18:59,460
breathing into the back body here

374
00:19:00,390 --> 00:19:04,720
pressing into the right heel right toes

375
00:19:04,720 --> 00:19:08,530
up towards the sky fingertips ourself to

376
00:19:08,530 --> 00:19:11,460
jazz relax

377
00:19:22,960 --> 00:19:27,160
inhale breathing into the lower back

378
00:19:27,160 --> 00:19:29,690
exhale grounding down through the sit

379
00:19:29,690 --> 00:19:36,730
bones remember your intention here

380
00:19:36,730 --> 00:19:42,920
inhale lots of love in and exhale draw

381
00:19:42,920 --> 00:19:45,980
your chin to your chest and slowly roll

382
00:19:45,980 --> 00:19:49,070
it up saw fingertips ladies as we slowly

383
00:19:49,070 --> 00:19:53,600
stack the spine and roll up head over

384
00:19:53,600 --> 00:19:59,900
heart heart over pelvis awesome now

385
00:19:59,900 --> 00:20:02,150
we're gonna take it to the other side so

386
00:20:02,150 --> 00:20:03,710
again I'm sitting up on my blanket I

387
00:20:03,710 --> 00:20:05,450
draw the right heel and send the left

388
00:20:05,450 --> 00:20:08,630
heel out and you know for kind of

389
00:20:08,630 --> 00:20:12,220
restorative postures like this sometimes

390
00:20:12,220 --> 00:20:14,390
you know the bulk of the work really

391
00:20:14,390 --> 00:20:16,070
isn't just getting set up but it's worth

392
00:20:16,070 --> 00:20:18,320
it once you get there and my hope is

393
00:20:18,320 --> 00:20:20,570
that you learn how to do these with the

394
00:20:20,570 --> 00:20:22,010
video but then you are able to do this

395
00:20:22,010 --> 00:20:25,700
on your own too so drawing my pillar a

396
00:20:25,700 --> 00:20:31,880
pillar up to my hip crease and finding

397
00:20:31,880 --> 00:20:33,580
what feels good on this side

398
00:20:33,580 --> 00:20:35,480
grounding down through the top of that

399
00:20:35,480 --> 00:20:38,240
right thigh I inhale lift my heart take

400
00:20:38,240 --> 00:20:40,790
my rib cage with me and then forward

401
00:20:40,790 --> 00:20:43,090
fold

402
00:20:46,090 --> 00:20:49,870
so you can find different levels and

403
00:20:49,870 --> 00:20:52,210
restorative it's really not about like I

404
00:20:52,210 --> 00:20:54,340
can come I can do my head to knee pose I

405
00:20:54,340 --> 00:20:56,050
can show you that but that's really not

406
00:20:56,050 --> 00:20:59,650
what it feels good when I'm trying to

407
00:20:59,650 --> 00:21:01,900
relieve cramps and just find relief in

408
00:21:01,900 --> 00:21:04,300
the body and rest my mind and soul the

409
00:21:04,300 --> 00:21:08,220
support feels nice so give it a try

410
00:21:12,530 --> 00:21:19,910
I can't I'm breathing into the back body

411
00:21:19,910 --> 00:21:24,110
here I'm maintaining a little awareness

412
00:21:24,110 --> 00:21:28,280
in my left leg pressing into my left

413
00:21:28,280 --> 00:21:36,530
heel if you are grabbing onto the pillow

414
00:21:36,530 --> 00:21:40,100
or the blanket keep softness little

415
00:21:40,100 --> 00:21:43,120
grace in the fingers

416
00:21:52,280 --> 00:21:55,280
I just noticed I was clenching in my jaw

417
00:21:55,280 --> 00:22:11,600
so relax your jaw inhale in and on an

418
00:22:11,600 --> 00:22:13,280
exhale right down through your sitting

419
00:22:13,280 --> 00:22:15,710
bones draw your chin to your chest and

420
00:22:15,710 --> 00:22:23,630
slowly roll it awesome from here we're

421
00:22:23,630 --> 00:22:26,000
gonna move straight into a supported by

422
00:22:26,000 --> 00:22:28,970
she won't turn on us so can you keep

423
00:22:28,970 --> 00:22:31,070
your blankets that you have here and

424
00:22:31,070 --> 00:22:32,480
we're gonna send the feet out in front

425
00:22:32,480 --> 00:22:36,700
and I'm gonna turn to the side here so

426
00:22:36,850 --> 00:22:39,020
again you can keep your blanket or your

427
00:22:39,020 --> 00:22:42,460
towel here to lift the hips up

428
00:22:45,290 --> 00:22:47,630
I'm gonna do the same thing drawing the

429
00:22:47,630 --> 00:22:52,430
pillows in man look at this check this

430
00:22:52,430 --> 00:22:53,620
out

431
00:22:53,620 --> 00:22:56,840
one place or it's great to be greedy and

432
00:22:56,840 --> 00:22:58,700
it's fun it kind of went like

433
00:22:58,700 --> 00:23:00,560
restorative yoga like this reminds me of

434
00:23:00,560 --> 00:23:02,000
when I was a kid and I would like to

435
00:23:02,000 --> 00:23:03,800
create forts and just comfortable places

436
00:23:03,800 --> 00:23:07,520
for myself to be in so that's kind of

437
00:23:07,520 --> 00:23:09,740
what we're doing here as women like

438
00:23:09,740 --> 00:23:11,630
making sure that we take the time to

439
00:23:11,630 --> 00:23:14,810
find comfortable places and when it's

440
00:23:14,810 --> 00:23:16,940
most needed it's so look I can even do

441
00:23:16,940 --> 00:23:18,850
this and get as creative as I want I

442
00:23:18,850 --> 00:23:21,770
inhale in I think up with my heart

443
00:23:21,770 --> 00:23:24,530
lots of space as I exhale forward fold

444
00:23:24,530 --> 00:23:25,940
so you have an option here you can go

445
00:23:25,940 --> 00:23:28,610
for head to the pillow here this will

446
00:23:28,610 --> 00:23:37,310
have plenty of room to breathe or you

447
00:23:37,310 --> 00:23:42,460
can come on to the side a little deeper

448
00:23:53,940 --> 00:23:56,590
finding a spot today that feels most

449
00:23:56,590 --> 00:24:01,450
comfortable and yummy to you and when

450
00:24:01,450 --> 00:24:03,160
you found your spot press into your

451
00:24:03,160 --> 00:24:04,720
heels toes up towards the sky take a

452
00:24:04,720 --> 00:24:07,960
deep breath in and then on an exhale

453
00:24:07,960 --> 00:24:09,630
soften in the feet

454
00:24:09,630 --> 00:24:12,520
yeah permission to soften in the feet

455
00:24:12,520 --> 00:24:19,240
you might find a little rock here you

456
00:24:19,240 --> 00:24:21,910
might find a nice long juicy exhale out

457
00:24:21,910 --> 00:24:25,270
finally releasing that tension that

458
00:24:25,270 --> 00:24:28,090
stress the frustration you might have

459
00:24:28,090 --> 00:24:31,649
been holding on to in the body

460
00:24:38,010 --> 00:24:43,030
breathing into the back body I find I

461
00:24:43,030 --> 00:24:44,890
just kind of gently remind myself to

462
00:24:44,890 --> 00:24:46,900
draw my shoulders away from the ears so

463
00:24:46,900 --> 00:24:50,290
I'm not clenched up but there's

464
00:24:50,290 --> 00:24:51,760
definitely more than meets the eye in

465
00:24:51,760 --> 00:24:53,260
these restorative postures and the

466
00:24:53,260 --> 00:24:56,650
longer were there the more opportunity

467
00:24:56,650 --> 00:25:00,340
we have to find that yummyness that

468
00:25:00,340 --> 00:25:03,390
release that space

469
00:25:03,390 --> 00:25:06,390
unbinding

470
00:25:13,330 --> 00:25:18,200
let's take one more breath in and then

471
00:25:18,200 --> 00:25:21,140
exhale pressing into the sit bones again

472
00:25:21,140 --> 00:25:24,440
we draw the chin to the chest and slowly

473
00:25:24,440 --> 00:25:31,880
roll it up awesome so now we're gonna

474
00:25:31,880 --> 00:25:33,620
head into soup Tabata can awesome

475
00:25:33,620 --> 00:25:36,380
SuperDuper yummy all year round but a

476
00:25:36,380 --> 00:25:38,840
nice supported one feels really great

477
00:25:38,840 --> 00:25:41,990
when you're dealing with the cramps so a

478
00:25:41,990 --> 00:25:44,900
couple different options here if you

479
00:25:44,900 --> 00:25:46,670
have a block then let's play with your

480
00:25:46,670 --> 00:25:48,290
block if you have a bolster pretend this

481
00:25:48,290 --> 00:25:50,600
was a bolster you can I don't have a

482
00:25:50,600 --> 00:25:53,120
bowl through here but you can place your

483
00:25:53,120 --> 00:25:56,420
bolster here or even here you just have

484
00:25:56,420 --> 00:25:58,760
to imagine and then this becomes a nice

485
00:25:58,760 --> 00:26:01,910
place to lay the the spine obviously we

486
00:26:01,910 --> 00:26:03,770
don't have a bolster here and in some

487
00:26:03,770 --> 00:26:05,450
ways I think it's great because not a

488
00:26:05,450 --> 00:26:08,090
lot of people have a bolster at home so

489
00:26:08,090 --> 00:26:10,130
this is kind of fun to just play with

490
00:26:10,130 --> 00:26:11,720
things that we have in the house pillows

491
00:26:11,720 --> 00:26:14,000
right so a couple different options if

492
00:26:14,000 --> 00:26:15,380
you have your towel or your blanket

493
00:26:15,380 --> 00:26:20,210
you'll roll it up long ways like so I'm

494
00:26:20,210 --> 00:26:23,360
gonna sit up against my my little roll

495
00:26:23,360 --> 00:26:29,440
here and then gently gently rock down

496
00:26:29,440 --> 00:26:33,140
soles of the feet come together and this

497
00:26:33,140 --> 00:26:38,450
is one variation to open the chest to

498
00:26:38,450 --> 00:26:43,460
breathe into the lower belly and soften

499
00:26:43,460 --> 00:26:47,780
the grind if you have a pillow here

500
00:26:47,780 --> 00:26:49,640
extra pillow you can pillow the head the

501
00:26:49,640 --> 00:26:53,120
neck feels great and then we can take

502
00:26:53,120 --> 00:26:56,510
our other pillows to the side to support

503
00:26:56,510 --> 00:26:59,750
the outer edges of the lake so oh yeah

504
00:26:59,750 --> 00:27:02,950
this feels awesome

505
00:27:03,940 --> 00:27:06,620
so I've rolled the blanket or the towel

506
00:27:06,620 --> 00:27:09,470
up underneath my spine never used a

507
00:27:09,470 --> 00:27:11,390
pillow to just kind of support the head

508
00:27:11,390 --> 00:27:12,370
and neck

509
00:27:12,370 --> 00:27:15,100
and I've brought my remaining remaining

510
00:27:15,100 --> 00:27:17,380
I'm getting to send out here I need to

511
00:27:17,380 --> 00:27:21,120
stay focused stay alive yoga's Adrienne

512
00:27:21,120 --> 00:27:23,500
I've bought my remaining pillows to

513
00:27:23,500 --> 00:27:25,080
support the outer edges of the legs

514
00:27:25,080 --> 00:27:27,580
hands come to the belly here and we just

515
00:27:27,580 --> 00:27:31,290
give it a little movement a little

516
00:27:31,950 --> 00:27:34,950
Perris

517
00:27:37,630 --> 00:27:39,970
and maybe hands gently come to rest on

518
00:27:39,970 --> 00:27:42,580
the hip creases or you can even come

519
00:27:42,580 --> 00:27:45,250
into a mudra here like so index finger

520
00:27:45,250 --> 00:27:48,880
and thumbs coming together a sign of the

521
00:27:48,880 --> 00:27:52,390
woman and rest it here that kind of

522
00:27:52,390 --> 00:27:54,870
feels nice

523
00:27:57,860 --> 00:28:01,140
relax your jaw again relax the skin of

524
00:28:01,140 --> 00:28:04,230
the face make sure you're not clenching

525
00:28:04,230 --> 00:28:07,410
between the two eyebrows just letting

526
00:28:07,410 --> 00:28:11,429
everything go here feeling supported and

527
00:28:11,429 --> 00:28:14,190
again if you feel like this might be

528
00:28:14,190 --> 00:28:17,780
good you can use the hands to just

529
00:28:17,780 --> 00:28:20,040
provide a little movement little

530
00:28:20,040 --> 00:28:22,500
energetic movement you can even take the

531
00:28:22,500 --> 00:28:24,980
thumbs to the hip creases or just below

532
00:28:24,980 --> 00:28:28,100
and wiggle them here again just

533
00:28:28,100 --> 00:28:30,360
stimulating the Nadi's or the energetic

534
00:28:30,360 --> 00:28:32,899
channel

535
00:28:50,510 --> 00:28:53,540
let's take two more nice long smooth

536
00:28:53,540 --> 00:28:58,570
deep breaths here letting everything go

537
00:29:10,950 --> 00:29:13,450
they'll intently bring the fingertips to

538
00:29:13,450 --> 00:29:18,010
the outer edges if I draw the knees in

539
00:29:18,010 --> 00:29:20,159
towards the centerline

540
00:29:20,159 --> 00:29:23,559
take a second to come on the elbows lift

541
00:29:23,559 --> 00:29:25,929
your head your heart come on to the

542
00:29:25,929 --> 00:29:30,640
elbows pull the blanket or the pillow

543
00:29:30,640 --> 00:29:32,500
whatever you used that was underneath

544
00:29:32,500 --> 00:29:35,140
your spine away and come back so that

545
00:29:35,140 --> 00:29:39,820
your head is on your pillow nice last

546
00:29:39,820 --> 00:29:41,830
thing before shavasan is this little

547
00:29:41,830 --> 00:29:44,590
gentle twist using your pillows group

548
00:29:44,590 --> 00:29:46,809
that are already here so I'm going to

549
00:29:46,809 --> 00:29:49,179
press my palms down to draw my knees

550
00:29:49,179 --> 00:29:53,980
into my chest let the lower back become

551
00:29:53,980 --> 00:29:55,630
flush with the mat and begin to rock a

552
00:29:55,630 --> 00:29:56,710
little side to side

553
00:29:56,710 --> 00:29:59,110
you can draw circles with the knees here

554
00:29:59,110 --> 00:30:02,140
if that feels good and you know just

555
00:30:02,140 --> 00:30:03,760
providing a little bit of organic

556
00:30:03,760 --> 00:30:09,629
movement to release the lower back

557
00:30:09,840 --> 00:30:13,030
especially that lower lower back girls

558
00:30:13,030 --> 00:30:15,730
you know what I'm talking about it's

559
00:30:15,730 --> 00:30:18,570
kind of a key

560
00:30:18,580 --> 00:30:20,620
and then really easy I'm gonna inhale

561
00:30:20,620 --> 00:30:22,240
reach my fingertips up over the head

562
00:30:22,240 --> 00:30:25,900
soft elbows here I can grab the outer

563
00:30:25,900 --> 00:30:27,460
edges of my pillow here that feels good

564
00:30:27,460 --> 00:30:29,560
and then I'm gonna rock my knees towards

565
00:30:29,560 --> 00:30:31,150
the right how they're gonna land on my

566
00:30:31,150 --> 00:30:35,050
pillow awesome and I breathe for me also

567
00:30:35,050 --> 00:30:40,240
landing on my mic not so awesome there

568
00:30:40,240 --> 00:30:46,180
you go oh yeah oh yeah and again this is

569
00:30:46,180 --> 00:30:49,240
supported so yeah our knees can go all

570
00:30:49,240 --> 00:30:50,410
the way to the ground but we're giving

571
00:30:50,410 --> 00:30:53,470
yourself that cushion that's support so

572
00:30:53,470 --> 00:30:57,130
we breathe into the lower belly you can

573
00:30:57,130 --> 00:31:01,770
come on to the left ear here feels great

574
00:31:13,660 --> 00:31:16,880
on an exhale I bring it back to center

575
00:31:16,880 --> 00:31:20,150
nice wide knees take a second here to

576
00:31:20,150 --> 00:31:22,820
shimmy a little left to right showing

577
00:31:22,820 --> 00:31:25,160
off my pink socks that I wore just for

578
00:31:25,160 --> 00:31:29,000
the ladies because I am a nerd and then

579
00:31:29,000 --> 00:31:31,340
taking it to the other side find what

580
00:31:31,340 --> 00:31:33,590
feels good maybe coming onto the right

581
00:31:33,590 --> 00:31:35,830
ear

582
00:31:57,610 --> 00:32:07,280
inhaling deeply and exhale fully gently

583
00:32:07,280 --> 00:32:10,310
will rock it back to Center feet come to

584
00:32:10,310 --> 00:32:13,130
the earth hands come to the lower belly

585
00:32:13,130 --> 00:32:16,670
and we slide the legs out long for you

586
00:32:16,670 --> 00:32:21,980
guessed it shavasana so you can really

587
00:32:21,980 --> 00:32:24,140
use that image of kind of setting up a

588
00:32:24,140 --> 00:32:29,270
tent a little feminine love tent so

589
00:32:29,270 --> 00:32:30,740
whatever feels good here's some

590
00:32:30,740 --> 00:32:33,140
suggestions of course bring that rolled

591
00:32:33,140 --> 00:32:36,350
up blanket underneath the backs of the

592
00:32:36,350 --> 00:32:38,540
knees yeah you have a big bolster you

593
00:32:38,540 --> 00:32:39,710
can do that here too

594
00:32:39,710 --> 00:32:43,670
if you have a ponytail or a bun in let

595
00:32:43,670 --> 00:32:50,390
it go yeah if you have a nice heavy

596
00:32:50,390 --> 00:32:52,190
pillow like a feather pillow that feels

597
00:32:52,190 --> 00:32:54,380
great on the tops of the thighs but any

598
00:32:54,380 --> 00:32:57,260
pillow will do I'm gonna go ahead and

599
00:32:57,260 --> 00:32:59,450
use this one here just a little weight

600
00:32:59,450 --> 00:33:06,320
and the tops and then nice comfy thing

601
00:33:06,320 --> 00:33:09,260
here great and then why not have it do

602
00:33:09,260 --> 00:33:12,790
it all feels awesome

603
00:33:13,100 --> 00:33:16,500
so widen your legs at least as wide as

604
00:33:16,500 --> 00:33:18,650
the mat or maybe is why does the blanket

605
00:33:18,650 --> 00:33:21,410
soften through the toes and the ankles

606
00:33:21,410 --> 00:33:24,090
relax your shoulders maybe draw your

607
00:33:24,090 --> 00:33:26,880
shoulder blades in together and down so

608
00:33:26,880 --> 00:33:30,230
the heart is nice and open here

609
00:33:32,170 --> 00:33:35,120
open the palms take a deep breath in

610
00:33:35,120 --> 00:33:38,240
through the nose and exhale out through

611
00:33:38,240 --> 00:33:43,220
the mouth two more just like that ladies

612
00:33:43,220 --> 00:33:51,470
inhale in and exhale release last one

613
00:33:51,470 --> 00:33:56,630
make it good inhale and exhale sigh it

614
00:33:56,630 --> 00:34:01,760
out huh great stay here as long as you

615
00:34:01,760 --> 00:34:04,820
like I reach over pause the video at

616
00:34:04,820 --> 00:34:07,550
this point my rock they hit a little

617
00:34:07,550 --> 00:34:13,149
side to side take this moment for you

618
00:34:15,139 --> 00:34:17,200
you