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- Hi everyone and
welcome to Yoga With Adriene.

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I'm Adriene and this is Benji.

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And today we 
have a yoga for

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sickness recovery.

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Post sickness,
you're recovering from illness.

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A lot of us 
have been there lately

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and I wanted to make a 
practice that you could turn to

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when you were feeling

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pretty frustrated 
from being sick

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and yet needing to
do something for your body.

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It's really hard to move and

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nurture the body when
you're sick for so long.

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So I hope this practice really
supports you and just getting

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a little bit of loving
gestures back into the body,

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some nice, easy breath.

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Bring some blankets in
a pillow if you have it.

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If not, just come on 
down to the ground

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in your comfy clothes
and let's get started.

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(upbeat music)

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Alright, my sweet friend,

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I hope you're already 
down on the ground

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but if not, take 
your time getting there.

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When I was
recovering from illness,

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I know that just even getting
down here on the mat was a lot.

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And also I'm here to 
meet you at different

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stages of your recovery.

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So wherever you are,

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let's begin together nurturing

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the breath with some awareness

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and just tender loving care.

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So come to a seated position

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and start to notice your breath

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or if you want to start lying 
down, you can start lying down

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and everyone
just close your eyes.

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I'm lucky enough to have a

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sweet assistant here to help
with the healing process.

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And just start to
notice your breath.

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If you have a cough,

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you might come to lay 
on your side or sit up.

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If you're congested, 
you might consider

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rubbing some Vick's Vapor Rub
on your chest, on your nose.

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Just start to
notice your breath.

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And take it easy
on yourself here.

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This practice is about nurturing

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the whole body.

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And therefore,
your mental health too,

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your emotional health that

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wanes a bit when we are ill.

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And take another
deep breath in here.

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And this time as you exhale,

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blow it out through the lips,

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almost like you're
blowing out a candle.

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Inhale in again.

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And just nice and easy
blowing it out through the lips.

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And one more time 
just like that, inhale in.

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Nice, if you're
lying on your back,

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gently, gently, gently
press yourself up to seated.

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And from a seated position,

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you're gonna bring your
left hand to the ground,

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just like so,

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and you can keep things
kind of almost lazy here today.

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It doesn't have
to be super active,

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maybe like other practices.

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And if you're like, "Got it, 
boss. (chuckles) No problem."

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Benji, got the note.
Okay, great.

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So nice and easy.

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Pressing the left hand
into the earth or leaning,

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you're just
gonna open the chest,

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reach the right arm all
the way up at a diagonal.

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Inhale in.

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Exhale, side body stretch.

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So take the right
fingertips up and over.

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Then inhale to that
nice open wingspan again.

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And then exhale,
keep the left palm grounded.

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You're just gonna 
wrap your right arm around

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to kind of hug your left side.

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So we inhale, expand.

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Exhale, side body stretch.

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Inhale, expand.

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And exhale, drawing it in.

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Gentle twist in the spine.

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Woo, inhale, expand.

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Exhale, side body stretch.

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Slow and steady.

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Inhale, expand.

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Open the chest.

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And exhale,
wrap your wing inward.

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Let's do one more just like that
and just notice how you feel.

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You might feel a
little emotion here.

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It can be kind of
vulnerable to fall.

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But it's all part of the process

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and it's an important
part of our living process.

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Alright, come all 
the way back up

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and we'll take
it to the other side.

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So again,
soft pressing in of the

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right hand to the earth
just to ground you like,

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"Whoo,
I'm still alive, I'm here."

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And then we'll send the left
fingertips out at a diagonal.

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So if you're further
along in the recovery process,

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you can really pay 
attention to what's happening

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in your abs here 
and your shoulder blades,

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your scapula as well.

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Otherwise, just keep
it really soft and easy.

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Here we go, inhale.

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Exhale, side body stretch.

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We lean and reach over
with the left fingertips.

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And then inhale, expand,
press into the right palm.

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Exhale, wrap it in.

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Maybe kiss your right shoulder.
(kisses) Why not?

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Inhale, open.

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Exhale, side body stretch.

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Inhale, open.

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And exhale, wrap it in.

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Inhale, open, nice and slow.

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Exhale, side body stretch.

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Inhale, open your wingspan.

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And exhale,
gather it in, wrap in.

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Kiss your right shoulder.
(kisses) Why not?

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One more time on your own.

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You don't have to
kiss your shoulder anymore.

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Maybe you just need a
little smile, little love.

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Inhale.

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And on your last exhale,

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we'll release.

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Come back to center,
bring the palms to the knees.

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So inhale, lift the chest here.

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Exhale, drop the chest,
round everything forward.

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Think Cat-Cow here so
lift is like the Cow.

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And exhale, the chin to chest
is rounding the spine, like Cat.

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And you can just close your eyes
and get lost a little bit here,

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lifting and breathing in.

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And exhaling and softening down.

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Like a soft wave.

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You know, we always talk about

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like it's not about how it 
looks, it's about how it feels.

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Now this practice is really
(clicks tongue)

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just getting 
to the root of that.

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I know what it's
like to be so sick.

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And just allow
yourself to be in this state,

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in the messy part.

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Nice, then inhale,
lift all the way up.

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We're gonna come
onto our backs now.

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So I have a blanket
out here to lay on.

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You can lay on a blanket or

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you can just come straight
on the mat, on the ground.

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We're gonna come all the way
to our backs and we're gonna

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hug the knees into the
chest when we get there.

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Now Benji and I
are sharing this mat.

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Okay.

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And just take a second here to
chill with the knees hugging in.

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Feel the stretch the low back.

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If you're like me 
and I was in bed for

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weeks. (laughs)

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This is heaven,
just hugging the knees in,

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feeling that
stretch in the low back.

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If you need a little more,

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maybe you rock
from side to side,

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getting a little massage.

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If you want
even more discipline,

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you can train the mind

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to find neutral spine 
as your knees go out

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and then to find a nice
flat back as the knees come in.

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Flush lower back
as the knees come in,

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neutral spine, tailbone down 
as the knees go out.

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So you have a lot of options
depending on what you're

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able to facilitate
and focus on today.

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Nice. Then slowly release
the feet to the ground.

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You're gonna bring your right
ankle to cross your left thigh.

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And if you are stuffed up here,

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you could use a block or a
pillow or rolled up blanket

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to just kind of prop up the head

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a little bit here
for these next loops.

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(Adriene's head thuds loudly)

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Ow. I'm gonna keep rolling.
Okay. (laughs)

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Keepin' it real.
Alright, so we're here.

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And you may not need to
prop your head up either.

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And we're gonna
thread the needle here,

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interlace the fingertips behind
the back that the left thigh.

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And in a nice loving way

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we might start to
rock side to side.

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We might squeeze the
legs up towards the chest.

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We might find this is just kind

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of much too much and we're
just gonna be here with the

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left foot on the ground

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pressing the right thigh out.

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Maybe have a bit more
energy and no sinus pressure,

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you might flip over 
and do another version

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of One-Legged Pigeon.

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Wherever you are soften the
skin of the face and breathe.

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And as you stay in this stretch

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continue to find 
places where you can

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just bring a little 
more ease and softness.

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Shoulders, neck, jaw.

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Breathing.

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And slowly release the
left foot to the ground.

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You're gonna keep this right
leg crossing over the left.

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So you're gonna cross it over

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almost as if
you're sitting at a desk.

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You can rotate the
ankle if you want here.

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You can stay like this or you
can even come into Eagle legs.

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You're gonna bump 
your hips to the right here

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and then allow
your knees to fall to the left.

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And I have this lovely 
breathing bolster here

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that I will use.
Way to go, buddy.

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And then open up through
your right shoulder.

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Maybe turn onto your
right ear and breathe.

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Be like Benji.

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Relaxed in the body.

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Fully in the breath.

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And then slowly begin to
melt it all back to center,

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bump the hips back to center,

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and we'll cross the left ankle
over the right this time.

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And just notice how

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even when we're 
recovering from an illness

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we're wanting to like
rush to get to the next thing.

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That was such a
big thing for me.

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Like, "I just want
to be better already."

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So in this hip stretch,

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can we sit in it?

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Can we be still?
Can we breathe in it?

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Whatever version.

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Can we find areas of the body

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that we can soften and
just find a little more ease?

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And soft, easy
movement's good too.

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If that feels
right in your body.

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Just let your shoulders be heavy

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and then soften
the skin of the forehead.

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And then gently release
the right foot to the ground,

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cross the left leg 
over the right.

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You can take the bind
if you like or leave it,

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let it go.

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Bump the hips to
the right this time.

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Knees, sorry, bump the hips to
the left this time, knees fall

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to the right and we open up
here through the left shoulder.

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Maybe turning onto the left ear.

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Breathe.

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And honestly,
any sounds that need to

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or want to come out here,

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I say let them.

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Allow for that release, that

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most likely healing release.

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Hmm.

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And very, very gently
bring it back to center.

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Awesome.

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Realign the hips to the middle
of your practice space and

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we'll send one leg up
towards the sky, just one.

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And then lower it down
and send the other one.

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Hands can rest on
the belly or the hips,

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fronts of the hips.

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Nice. And just once we're
gonna send both legs up,

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waterfall here or
legs up the wall.

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Breathe.

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00:16:04,020 --> 00:16:06,420
You're here for three.

254
00:16:06,420 --> 00:16:09,215
Breathe, you're here for two.

255
00:16:11,660 --> 00:16:14,460
And one,
slowly release,

256
00:16:14,460 --> 00:16:15,900
bring the soles
of the feet together,

257
00:16:15,900 --> 00:16:19,620
knees wide,
Supta Baddha Konasana.

258
00:16:19,620 --> 00:16:22,784
Reclined Cobbler's Pose.

259
00:16:26,220 --> 00:16:28,669
Take a deep inhale in.

260
00:16:31,402 --> 00:16:36,221
And a long exhale to release.

261
00:16:48,420 --> 00:16:50,986
One more cycle of breath here.

262
00:16:52,920 --> 00:16:56,280
And then bring your hands to
the outer edges of your legs,

263
00:16:56,280 --> 00:16:59,760
just kind of assist the
heaviness of the legs in.

264
00:16:59,760 --> 00:17:03,120
We'll press up,
lift the heels, just the heels.

265
00:17:03,120 --> 00:17:05,575
Press in the
toes and then lower.

266
00:17:06,600 --> 00:17:08,736
Just the heels lift.

267
00:17:10,200 --> 00:17:12,480
And lower and one more time.

268
00:17:12,480 --> 00:17:16,380
Lift and lower.

269
00:17:16,380 --> 00:17:18,000
This time lift all the way up.

270
00:17:18,000 --> 00:17:21,515
Press up off the toes,
draw the knees into the chest.

271
00:17:21,515 --> 00:17:22,740
We're gonna reach,

272
00:17:22,740 --> 00:17:26,385
grab the 
outer edges of your feet

273
00:17:26,385 --> 00:17:29,520
for a little Happy Baby 
or modified Happy Baby.

274
00:17:29,520 --> 00:17:31,260
So kick the feet up,

275
00:17:31,260 --> 00:17:32,880
soles of the
feet towards the sky,

276
00:17:32,880 --> 00:17:35,598
tailbone towards the ground.

277
00:17:35,598 --> 00:17:38,350
Modification would be 
to just do one leg at a time

278
00:17:38,350 --> 00:17:41,720
or to keep it nice and low

279
00:17:41,720 --> 00:17:44,160
or you can open 
the legs to a straddle.

280
00:17:44,160 --> 00:17:48,133
Just rolling around here
for three cycles of breath.

281
00:17:57,540 --> 00:18:00,480
And after your
three cycles of breath,

282
00:18:00,480 --> 00:18:02,400
you may take the blanket

283
00:18:02,400 --> 00:18:04,620
if you brought one

284
00:18:05,493 --> 00:18:07,639
and cover up with it.

285
00:18:22,200 --> 00:18:24,112
I'll share with Benji.

286
00:18:25,260 --> 00:18:29,880
And again, keep that
head propped up if you need.

287
00:18:29,880 --> 00:18:32,604
Come onto your side if you need.

288
00:18:34,140 --> 00:18:36,571
We're gonna come into

289
00:18:38,523 --> 00:18:39,720
Shavasana here.

290
00:18:39,720 --> 00:18:42,120
So close your eyes,
allow your hands to rest,

291
00:18:42,120 --> 00:18:45,180
wherever it feels good,
let your body be heavy,

292
00:18:45,180 --> 00:18:48,150
feel your weight

293
00:18:48,150 --> 00:18:51,120
release, melting into the earth,

294
00:18:51,120 --> 00:18:53,820
let everything go. Ooh.

295
00:18:53,820 --> 00:18:57,480
Any, I was gonna 
say any songs.

296
00:18:57,480 --> 00:18:59,400
Any sounds that
need to come out here,

297
00:18:59,400 --> 00:19:01,794
ah, just let them go.

298
00:19:03,300 --> 00:19:05,156
Part the lips.

299
00:19:10,260 --> 00:19:12,264
And rest.

300
00:19:27,780 --> 00:19:31,432
Allow your breath to
be nice and easy here.

301
00:19:33,984 --> 00:19:39,120
And just inhaling lots of
love in and lots of love out.

302
00:19:41,040 --> 00:19:46,543
Choosing to trust
your body and its wisdom.

303
00:19:50,160 --> 00:19:52,777
Notice the support

304
00:19:53,823 --> 00:19:56,220
that you feel 
from this practice,

305
00:19:56,220 --> 00:19:58,440
from the earth underneath you,

306
00:19:58,440 --> 00:20:01,680
and hopefully,
from my voice,

307
00:20:01,680 --> 00:20:04,560
I really do care and

308
00:20:04,560 --> 00:20:08,120
I know what it's like to

309
00:20:08,120 --> 00:20:10,860
be recovering from sickness.

310
00:20:10,860 --> 00:20:13,570
So, just a reminder

311
00:20:13,570 --> 00:20:15,880
to give yourself grace.

312
00:20:17,400 --> 00:20:19,462
Just do your best.

313
00:20:21,600 --> 00:20:24,085
Treat your body kindly.

314
00:20:26,100 --> 00:20:28,380
Be patient.

315
00:20:28,380 --> 00:20:31,506
Healing is a process.

316
00:20:38,040 --> 00:20:42,290
I hope you can stay resting
here for as long as you can.

317
00:20:43,440 --> 00:20:45,180
Benji and I are gonna sign off

318
00:20:45,180 --> 00:20:49,080
and just know that
we're always here for you.

319
00:20:49,080 --> 00:20:51,440
Continue to drink lots of water.

320
00:20:51,440 --> 00:20:54,383
And wherever you are,
I send you my love.

321
00:20:56,028 --> 00:20:59,465
(upbeat music)