1 00:00:00,417 --> 00:00:02,333 - Hi, everyone. Welcome to Yoga With Adriene. 2 00:00:02,333 --> 00:00:03,041 I'm Adriene. 3 00:00:03,041 --> 00:00:05,625 Today we have a yoga for vertigo. 4 00:00:05,625 --> 00:00:07,333 This is a big request. 5 00:00:07,333 --> 00:00:10,667 This is not a one size fits all kind of practice, 6 00:00:10,667 --> 00:00:13,000 so of course always consult your doctor, 7 00:00:13,000 --> 00:00:16,208 listen to your body, and find what feels good. 8 00:00:16,208 --> 00:00:18,875 Hop into something comfy and let's get started. 9 00:00:18,875 --> 00:00:22,333 (upbeat music) 10 00:00:32,041 --> 00:00:34,583 Alrighty, let's begin today's practice 11 00:00:34,583 --> 00:00:37,250 in a comfortable seat of your choice. 12 00:00:37,250 --> 00:00:40,750 We're gonna start with a little tune in and then work 13 00:00:40,750 --> 00:00:43,291 with a little pranayama to balance the left 14 00:00:43,291 --> 00:00:46,250 and the right side of the brain and the body. 15 00:00:47,208 --> 00:00:50,166 So let's first come into just a nice easy shape, 16 00:00:50,166 --> 00:00:54,250 something that feels good for you in this moment 17 00:00:54,250 --> 00:00:57,041 in which you can try to sit up tall through the spine. 18 00:00:57,041 --> 00:01:00,041 So if you need to sit up on something, you can. 19 00:01:00,041 --> 00:01:02,458 You can even do this little tune in 20 00:01:02,458 --> 00:01:04,708 on the edge of your couch or in a chair. 21 00:01:06,625 --> 00:01:09,583 So we definitely want you feeling supported and good 22 00:01:09,583 --> 00:01:13,125 from this moment on through to the end of this practice 23 00:01:13,125 --> 00:01:14,125 and then hopefully beyond. 24 00:01:14,125 --> 00:01:18,125 So set yourself up for greatness, take your time. 25 00:01:19,542 --> 00:01:23,417 And then when you're ready, begin to relax your shoulders 26 00:01:23,417 --> 00:01:25,041 and just get settled into the moment 27 00:01:25,041 --> 00:01:29,458 by gently tucking the chin, closing your eyes 28 00:01:29,458 --> 00:01:32,083 and if it's not good for you to close your eyes today, 29 00:01:32,083 --> 00:01:34,125 keep them open and just send your gaze 30 00:01:34,125 --> 00:01:36,000 gently down past your nose. 31 00:01:36,917 --> 00:01:38,667 So soften your gaze. 32 00:01:42,417 --> 00:01:45,500 Then, let's together 33 00:01:45,500 --> 00:01:47,750 take a deep breath in through the nose. 34 00:01:49,667 --> 00:01:53,333 And as you exhale, choose to land here as you are, 35 00:01:53,333 --> 00:01:56,208 whatever you're coming with, however you feel. 36 00:01:57,375 --> 00:02:00,250 Let this short practice support you 37 00:02:00,250 --> 00:02:03,208 and meet you wherever you are today. 38 00:02:11,250 --> 00:02:13,625 Gently begin to deepen your breath. 39 00:02:16,375 --> 00:02:18,708 Not forcing it or pushing it but just 40 00:02:18,708 --> 00:02:23,708 allowing more awareness of breath to seep into this moment. 41 00:02:26,792 --> 00:02:29,000 Using the tool, 42 00:02:29,000 --> 00:02:31,917 the power tool of the breath to unite 43 00:02:31,917 --> 00:02:34,959 or attempt to unite, connect the brain and the body 44 00:02:34,959 --> 00:02:38,291 so that we can feel more grounded, more whole. 45 00:02:43,250 --> 00:02:46,708 Then as you're ready, turn your palms face up 46 00:02:46,708 --> 00:02:48,583 and you're gonna bring your thumb 47 00:02:48,583 --> 00:02:51,792 right between your ring finger and your pinky 48 00:02:51,792 --> 00:02:54,625 and we're gonna create a little pressure point here 49 00:02:54,625 --> 00:02:56,667 and then you can press there and allow your other 50 00:02:56,667 --> 00:02:59,083 fingers to come in, creating a little pressure point here. 51 00:02:59,083 --> 00:03:03,250 This is a really nice little mudra to do 52 00:03:03,250 --> 00:03:04,542 when you're feeling... 53 00:03:06,458 --> 00:03:07,500 off. 54 00:03:08,583 --> 00:03:09,583 Okay. 55 00:03:13,417 --> 00:03:15,667 Continuing to deepen the breath. 56 00:03:18,750 --> 00:03:21,583 So we have the thumb pressing into the space 57 00:03:21,583 --> 00:03:23,250 between the pinky and the ring finger 58 00:03:23,250 --> 00:03:25,166 and then we're closing the fingers to create 59 00:03:25,166 --> 00:03:27,458 faseer which is just magnifying 60 00:03:27,458 --> 00:03:29,583 that little pressure point. 61 00:03:29,583 --> 00:03:30,708 We're breathing deep here, 62 00:03:30,708 --> 00:03:31,959 we're relaxing the shoulders. 63 00:03:31,959 --> 00:03:33,542 Soft tuck of the chin. 64 00:03:38,875 --> 00:03:40,667 Take one more cycle of breath here, 65 00:03:40,667 --> 00:03:42,333 just dropping into the moment. 66 00:03:43,208 --> 00:03:45,959 Coming as you are with whatever you've got. 67 00:03:51,083 --> 00:03:52,417 Inhale in. 68 00:03:53,750 --> 00:03:55,333 Exhale to let everything go. 69 00:03:55,333 --> 00:03:57,291 Release the mudra, release everything. 70 00:03:57,291 --> 00:04:00,291 Palms can now come down to the knees. 71 00:04:00,291 --> 00:04:02,625 We're gonna inhale face down, palms down. 72 00:04:02,625 --> 00:04:04,208 We're gonna inhale in through the nose. 73 00:04:04,959 --> 00:04:05,708 Both nostrils. 74 00:04:05,708 --> 00:04:08,333 Exhale out through the nose, both nostrils. 75 00:04:09,333 --> 00:04:12,041 Inhale in through the nose, slow and steady. 76 00:04:13,667 --> 00:04:15,708 Exhale out through the nose, 77 00:04:15,708 --> 00:04:18,500 slower, slower, slower, slow it down. 78 00:04:21,542 --> 00:04:23,667 Great, find any soft, easy movement in the neck 79 00:04:23,667 --> 00:04:25,625 that feels good 80 00:04:25,625 --> 00:04:27,834 and we're gonna transition into Nadi Shodhan. 81 00:04:27,834 --> 00:04:29,917 Alternate nostril breathing. 82 00:04:30,917 --> 00:04:32,333 So you're gonna take your thumb, 83 00:04:32,333 --> 00:04:34,125 seal your right nostril. 84 00:04:36,000 --> 00:04:38,000 Inhale in through your left nostril. 85 00:04:38,000 --> 00:04:39,458 Sit up nice and tall. 86 00:04:41,375 --> 00:04:42,708 At the top, pause. 87 00:04:42,708 --> 00:04:45,333 Retain the breath, seal your left nostril 88 00:04:45,333 --> 00:04:48,041 with your ring finger or your pinky 89 00:04:48,041 --> 00:04:50,458 and then exhale out through your right nostril. 90 00:04:51,291 --> 00:04:54,500 Stay here, inhale in through the right nostril. 91 00:04:57,458 --> 00:04:59,959 Pause, hold at the top. 92 00:04:59,959 --> 00:05:01,500 Seal and switch. 93 00:05:01,500 --> 00:05:03,708 Exhale out through the left nostril. 94 00:05:04,750 --> 00:05:06,875 Empty, empty, empty, empty. 95 00:05:06,875 --> 00:05:08,500 Inhale in through the left. 96 00:05:11,875 --> 00:05:14,208 At the top pause, retain the breath, 97 00:05:14,208 --> 00:05:17,917 switch, seal, exhale out through the right nostril. 98 00:05:20,708 --> 00:05:23,041 Inhale in through the right nostril. 99 00:05:25,834 --> 00:05:28,000 Pause, hold at the top. 100 00:05:28,000 --> 00:05:31,834 Switch, seal, and exhale out through the left nostril. 101 00:05:33,875 --> 00:05:36,375 Inhale in through the left nostril. 102 00:05:39,125 --> 00:05:41,500 Pause at the top, switch, 103 00:05:41,500 --> 00:05:44,333 seal and exhale out through the right. 104 00:05:47,500 --> 00:05:49,542 Inhale through the right. 105 00:05:53,375 --> 00:05:57,125 Pause, switch, seal, 106 00:05:57,125 --> 00:05:59,291 exhale out through the left. 107 00:06:01,959 --> 00:06:03,583 Inhale in. 108 00:06:06,917 --> 00:06:08,834 Retain the breath. 109 00:06:08,834 --> 00:06:11,667 Switch, exhale out. 110 00:06:13,583 --> 00:06:15,583 Empty, empty, empty. 111 00:06:15,583 --> 00:06:16,875 Inhale in. 112 00:06:20,417 --> 00:06:22,000 Pause. 113 00:06:22,000 --> 00:06:24,542 Switch, exhale out. 114 00:06:26,959 --> 00:06:29,250 Now keep it going on your own. 115 00:06:29,250 --> 00:06:31,834 Nice long smooth breaths. 116 00:06:31,834 --> 00:06:34,583 Focusing on elongating the inhale, 117 00:06:34,583 --> 00:06:36,333 elongating the exhale. 118 00:06:37,291 --> 00:06:38,875 And if you're pretty confused right now 119 00:06:38,875 --> 00:06:40,333 there's a whole pranayama video 120 00:06:40,333 --> 00:06:41,792 on alternate nostril breathing 121 00:06:41,792 --> 00:06:45,625 so you could pause and go do that video. 122 00:06:45,625 --> 00:06:47,083 Otherwise just give it your best shot, 123 00:06:47,083 --> 00:06:48,583 moving nice and slow. 124 00:06:51,750 --> 00:06:53,959 Calming the nervous system, 125 00:06:53,959 --> 00:06:57,583 soothing any frayed edges. 126 00:06:57,583 --> 00:07:00,500 Balancing the right and the left side 127 00:07:00,500 --> 00:07:02,041 of the brain and the body. 128 00:07:34,333 --> 00:07:37,166 Good, then slowly begin to even it out. 129 00:07:47,375 --> 00:07:49,583 And then release the pranayama, 130 00:07:49,583 --> 00:07:52,333 take an inhale in through both nostrils. 131 00:07:53,583 --> 00:07:55,834 And an exhale through both nostrils. 132 00:07:58,250 --> 00:08:01,083 Allow your breath to return to a natural rhythm. 133 00:08:02,000 --> 00:08:03,583 Just feel the effects. 134 00:08:05,250 --> 00:08:08,834 And then slowly using the support of your hands 135 00:08:08,834 --> 00:08:10,875 come onto your back, nice and slow. 136 00:08:15,083 --> 00:08:18,083 When you get there, bring the feet to the ground, 137 00:08:18,083 --> 00:08:19,375 knees up towards the sky 138 00:08:19,375 --> 00:08:21,417 and really use all four corners 139 00:08:21,417 --> 00:08:22,959 of the feet to ground you here. 140 00:08:25,750 --> 00:08:28,375 Hands come face down to the earth. 141 00:08:29,458 --> 00:08:32,792 Then we'll walk the heels up towards the sits bones. 142 00:08:32,792 --> 00:08:34,917 Use this hand to earth connection 143 00:08:34,917 --> 00:08:36,834 to slowly peel the tailbone up. 144 00:08:36,834 --> 00:08:38,125 You don't have to go super high. 145 00:08:38,125 --> 00:08:39,917 In fact, don't here to start. 146 00:08:39,917 --> 00:08:42,250 Just a little bit, feeling this compression 147 00:08:43,333 --> 00:08:44,875 in the upper back. 148 00:08:46,208 --> 00:08:48,959 Pressing into the palms to lift the hip points 149 00:08:48,959 --> 00:08:52,291 a little higher and then exhale to lower. 150 00:08:53,750 --> 00:08:56,291 Inhale to lift, squeeze. 151 00:08:57,667 --> 00:08:58,959 Exhale to lower. 152 00:09:01,500 --> 00:09:03,917 Inhale to lift, squeeze. 153 00:09:04,959 --> 00:09:06,291 Exhale to lower. 154 00:09:08,417 --> 00:09:10,959 Rooting down through all four corners of the feet. 155 00:09:10,959 --> 00:09:12,375 Inhale to lift. 156 00:09:13,250 --> 00:09:15,750 And exhale to lower. You're doing great. 157 00:09:15,750 --> 00:09:17,625 One more time. Inhale to lift. 158 00:09:17,625 --> 00:09:18,875 Pause here. 159 00:09:21,291 --> 00:09:23,667 And exhale to lower. 160 00:09:23,667 --> 00:09:27,166 Good, keep your left foot grounded on the earth. 161 00:09:27,166 --> 00:09:30,917 Inhale slowly, hug the right knee up to the chest. 162 00:09:30,917 --> 00:09:33,625 Interlace the finger tips around your right shin. 163 00:09:33,625 --> 00:09:35,583 Stay here, breathe. 164 00:09:35,583 --> 00:09:38,792 If it's right in your body, extend the left leg out long. 165 00:09:43,041 --> 00:09:45,041 Now slowly squeeze your right knee 166 00:09:45,041 --> 00:09:47,667 up towards your right shoulder. 167 00:09:49,291 --> 00:09:50,708 Inhale in. 168 00:09:51,458 --> 00:09:52,667 Exhale out. 169 00:09:54,000 --> 00:09:57,250 Inhale in to release the right foot to the ground. 170 00:09:57,250 --> 00:10:00,166 Exhale to bring the left knee up if it was down. 171 00:10:01,041 --> 00:10:03,375 Alright, ground through the right foot. 172 00:10:03,375 --> 00:10:05,917 Slowly being to hug your left knee into the chest. 173 00:10:06,583 --> 00:10:08,000 Interlace the fingertips, 174 00:10:08,000 --> 00:10:10,417 stay here if it feels right. 175 00:10:10,417 --> 00:10:12,667 Otherwise extend the right leg out long. 176 00:10:13,542 --> 00:10:16,083 When you're ready work to bring the left knee 177 00:10:16,083 --> 00:10:17,500 towards the left shoulder. 178 00:10:19,458 --> 00:10:20,834 Breathe. 179 00:10:26,834 --> 00:10:30,375 Good, inhale in, release the left foot to the earth. 180 00:10:30,375 --> 00:10:31,792 Ground down. 181 00:10:31,792 --> 00:10:35,542 Exhale, bring the right knee back up if it was extended. 182 00:10:35,542 --> 00:10:36,458 Beautiful. 183 00:10:36,458 --> 00:10:38,750 Inhale, send the elbows out, 184 00:10:38,750 --> 00:10:42,625 cactus arms, fingertips reaching towards the back. 185 00:10:43,291 --> 00:10:45,750 Breathe in, breathe out here. 186 00:10:45,750 --> 00:10:47,000 Nice and easy. 187 00:10:48,333 --> 00:10:50,500 Now walk the feet as wide as your yoga mat 188 00:10:50,500 --> 00:10:51,750 and allow the knees to come together 189 00:10:51,750 --> 00:10:55,291 so you can completely rest in the lower body. 190 00:10:55,291 --> 00:10:57,041 So the knees are touching. 191 00:10:57,041 --> 00:10:59,708 The bowl of the pelvis kind of softens here. 192 00:11:01,417 --> 00:11:04,542 Close your eyes or just soften your gaze, 193 00:11:04,542 --> 00:11:06,667 feel supported by the earth here as you breathe 194 00:11:06,667 --> 00:11:08,458 in and out through the nostrils. 195 00:11:14,959 --> 00:11:18,417 Good, then slowly bringing the fingers inward, 196 00:11:18,417 --> 00:11:21,083 clinching the fists, clenching not clinching, 197 00:11:21,083 --> 00:11:22,792 clenching the fists, excuse me. 198 00:11:23,750 --> 00:11:24,959 Clench, clench, clench. 199 00:11:24,959 --> 00:11:27,542 Squeeze the fists together for five, 200 00:11:27,542 --> 00:11:30,458 for four, for three, for two, 201 00:11:30,458 --> 00:11:32,542 and on the one let your fingers 202 00:11:32,542 --> 00:11:34,792 slowly open like a blossoming. 203 00:11:34,792 --> 00:11:37,834 Nice and easy, relax everything into the earth. 204 00:11:39,291 --> 00:11:41,083 As you're ready, rock the head gently 205 00:11:41,083 --> 00:11:44,041 side to side massaging the back of the head. 206 00:11:44,041 --> 00:11:45,708 Rocking ear to ear 207 00:11:45,708 --> 00:11:47,875 Slow and steady wins the race here. 208 00:11:54,250 --> 00:11:56,708 Good, then bring the head back to center. 209 00:11:56,708 --> 00:11:59,166 Inhale, lift the arms up over head, 210 00:11:59,166 --> 00:12:01,417 big stretch, nice and slow. 211 00:12:02,625 --> 00:12:06,500 Exhale, slowly bring the elbows back into the side body. 212 00:12:06,500 --> 00:12:09,542 Let the hands rest gently on the low ribs. 213 00:12:11,041 --> 00:12:13,375 From here, heel-toe, 214 00:12:13,375 --> 00:12:16,041 so keep your feet grounded the whole time. 215 00:12:16,041 --> 00:12:18,708 Heel-toe, heel-toe, the feet together 216 00:12:18,708 --> 00:12:20,625 so that the arches come to touch 217 00:12:20,625 --> 00:12:22,959 and then nice and easy open the knees out wide 218 00:12:22,959 --> 00:12:24,917 for Supta Baddha Konasana. 219 00:12:26,417 --> 00:12:28,500 Keep the hands resting on the low ribs 220 00:12:28,500 --> 00:12:31,708 or extend one arm out, and then the other, 221 00:12:31,708 --> 00:12:34,333 and we'll repeat the fists again. 222 00:12:35,250 --> 00:12:36,166 Ready? 223 00:12:36,166 --> 00:12:37,375 Inhale in. 224 00:12:37,375 --> 00:12:40,542 Exhale, coming into a clinched fist 225 00:12:40,542 --> 00:12:41,708 for ten. 226 00:12:42,542 --> 00:12:46,000 Squeeze for nine, eight, 227 00:12:46,000 --> 00:12:49,917 seven, squeeze six, five. Keep breathing, 228 00:12:49,917 --> 00:12:54,792 four, three, and relax everything on the one. 229 00:12:54,792 --> 00:12:56,792 Relax your shoulders, relax your arms, 230 00:12:56,792 --> 00:12:57,959 relax your jaw. 231 00:13:00,208 --> 00:13:01,792 Inhale in deeply. 232 00:13:03,333 --> 00:13:04,792 Exhale completely. 233 00:13:06,166 --> 00:13:08,667 Bring your fingertips to kiss the outer edges of your legs. 234 00:13:08,667 --> 00:13:10,417 Use this to help you bring the knees 235 00:13:10,417 --> 00:13:12,542 back together, really together. 236 00:13:12,542 --> 00:13:14,125 And then dig your right heel into the earth, 237 00:13:14,125 --> 00:13:16,583 slide it down, extending through the right leg. 238 00:13:17,458 --> 00:13:19,208 And then dig your left heel into the ground. 239 00:13:19,208 --> 00:13:20,458 Extend it out long. 240 00:13:21,750 --> 00:13:24,125 Great, hands come to rest gently at your sides. 241 00:13:24,125 --> 00:13:26,417 You can shake the toes a little one way 242 00:13:26,417 --> 00:13:28,125 and then the other. 243 00:13:28,125 --> 00:13:29,959 Inhale in. 244 00:13:29,959 --> 00:13:32,041 Exhale to snuggle the shoulder blades 245 00:13:32,041 --> 00:13:34,166 underneath your heart space. 246 00:13:35,291 --> 00:13:36,125 Shavasana. 247 00:13:38,667 --> 00:13:41,000 Take a second here to scan the body. 248 00:13:42,708 --> 00:13:46,500 First the left side, starting with the left foot. 249 00:13:54,333 --> 00:13:55,708 And now the right side, 250 00:13:57,291 --> 00:13:58,583 starting with the right foot. 251 00:14:06,792 --> 00:14:09,333 Now take the deepest breath you've taken all day. 252 00:14:11,000 --> 00:14:14,667 Creating an awareness of your whole body. 253 00:14:19,000 --> 00:14:21,500 And on the exhale relax the weight 254 00:14:21,500 --> 00:14:24,458 of your full body into the earth. 255 00:14:32,500 --> 00:14:34,208 Stay here as long as you like. 256 00:14:35,333 --> 00:14:36,542 To come out of the posture, 257 00:14:36,542 --> 00:14:37,834 come into a fetal position 258 00:14:37,834 --> 00:14:40,417 and be sure to use the hands o press up nice and slow. 259 00:14:42,000 --> 00:14:43,667 Thank you so much for sharing your time 260 00:14:43,667 --> 00:14:44,875 and your energy with me. 261 00:14:46,250 --> 00:14:48,625 I hope to see you again soon. 262 00:14:49,542 --> 00:14:50,708 Namaste. 263 00:14:52,417 --> 00:14:56,000 (upbeat music)