Secret exercises Yoga for Gut health

Yoga for Gut health

– Hi everyone, welcome and today we have an awesome yoga for gut health, so hop into something comfy and let’s get started. Alright, my sweet friends, let’s begin seated in a nice, cross-legged pose. We call this the easy pose, Sukhasana, but it’s not necessarily to mean that it’s easy, so just come on down to the ground.
If you need to lift the hips up or give yourself a little pillow or something to sit on to help you sit up tall versus rounding and collapsed in the spine. When we sit collapsed, our internal organs get kind of smushed together, so pause the video if you need to and find something to sit on so you can sit up nice and tall. Find a little lift from

within. And then throughout regular practice we’ll find more ease in the shape, alright? Thanks for being here, let’s jump right in. Sit up nice and tall. Let your hands just gently rest on the knees or thighs, wherever they fall naturally.
If you feel comfortable, close your eyes here as we just take a second to tune in. Really utilizing and, I’m gonna say it, maximizing this time that you’ve carved out for yourself. So, with targeted practices of Yoga for Gut health we have to also remember that with yoga we’re working with an understanding of a whole body and that’s what we’re trying to grow is this whole body awareness, that it’s all connected and when we’re talking or considering Yoga for Gut health, I think that’s an important reminder.

Alright, if you haven’t already, begin to bring your attention to your breath. Notice if you’re holding in your belly. See if you can soften there and if you’re holding any other place, the jaw, the toes, even in the hands or the shoulders, start to soften and relax, come into the present moment. Right, Yoga for Gut health, it’s all connected. Then, together, I’ll invite us to take the deepest breath you’ve taken all day. Here we go, ready? Big inhale. And as you exhale, go ahead and release it out through the mouth with a little ha sound. Good, big inhale again. Exhale, ha sound. Relaxing the shoulders as you breathe out, one more time. Here we go, big inhale.

And exhale, relax the shoulders as you breathe out. Good, now bring your hands to your belly. Inhale, breathe in. This time as you breathe in, think of this directional breath, what we call directional breath. Your inhale goes down, you can feel your hands actually move as you breathe in. And exhale, soften, hands gently draw in, slight retraction as you breathe out. Twice more like that, here we go. Big inhale. Feel the belly expand, heart lifts. Exhale, navel gently retracts back to the spine.  Yoga for Gut health And one more time, inhale. And exhale. Excellent. Bring your fingertips to your sides, plant the left palm to the earth. Inhale, reach the right arm all the way up. Big side body stretch.

If you feel collapsed in the belly, again, maybe lift the hips. Yoga for Gut health We’ll work to find that Upward Facing Dog or Cobra sensation in the heart. This lift through the chest up so we can minimize the collapse in the belly and then, when you’re ready, we’re gonna take it all the way up and over just past the front of your left knee. So you’re feeling a big stretch in your lower right side of your back, sorry.

And we’re feeling a massage or a little compression in the left low belly. If the fingertips come to the ground, let them. If not, just reach, reach, reach. Great, inhale in. For your next exhale, draw the chin to the chest. Good, inhale, just reverse, come all the way back up. And exhale, right fingertips to the earth. Great, second side. Right hand to the earth. Inhale, first, come out of the left sideways by reaching all the way up. Left fingertips to the sky. Inhale in.

Exhale, slowly take it up and over just past your right knee, so going on a diagonal line. Creating space in the left low back. Creating a little compression in the right low belly and right oblique. Maybe you stay reaching here, maybe the fingertips come to the ground. Breathe, breathe, breathe. Alright, listen carefully. Inhale to look forward. Exhale, chin to chest, navel draws in, hug the low ribs in. Sweet.

Slowly reverse it, come all the way back up, left hand reaches all the way up towards the sky and we come back down, fingertips to the earth. Alright, we’re gonna uncross the ankles here. Just bring one foot in front of the other. Let’s unify, let’s bring the left heel in and then the right foot in front just for starters. Then, here we go, big inhale, palms face up, sweep up towards the sky, lift from your waistline. So creating a long sensation through the front body, just kind of grounding sensation through the back body.

Again, coming up out of our organs a bit, finding that left from the pelvic floor. Inhale in. Exhale, dial your heart space towards your left knee. So, twist to the left and then we’re gonna take it down just like we did before. But this time both fingertips coming towards the ground. Inhale to look forward, smile. Exhale, chin to chest, round through. See if you can create a little hollow body here. Navel draws in. Cool. Walk it through center, get as low as you can. No need to go as low as me, but if you can get forearms to the ground, great.

Otherwise stay lifted. You can even come forehead to the earth. And then walk it all the way to the right. Inhale to look forward, smile. Exhale, chin to chest. Inhale to bring it all the way back up. Reach for the sky. And exhale, fingertips float down gently at your sides. Good, let’s switch. Right heel comes in, left leg out. Here we go, big inhale, reach for the sky. Beautiful, exhale from center. So, slowly twisting to the right from here. Good, inhale in again. Exhale over to your right nice and easy.

And just check it out, breathing deep. So really focusing on the sensations today versus the shape. Really, always in Yoga for Gut health, but really today so we can start to create more awareness. Well, a deeper relationship with your guts. So many metaphors there. Okay, inhale, look forward. Exhale, chin to chest. Good, and then here we go, walking through. Coming through center, forearms, fingertips, forehead to the mat, nice hip stretch here. So breathe deep, breathe into your belly. And then keep this train moving.

Let’s go all the way over to the left, aw yeah. Inhale, look forward, open the chest. Find extension. Exhale, contract, navel draws in, chin tucks. Sweet, and then release by bringing fingertips all the way up towards the sky, big breath in. Exhale, fingertips float down. Awesome work. Alright, from here, we’re gonna slowly come to a seat. So lean back on your bum. Bring your knees up into the sky, bring your hands behind your thighs.

Loop the shoulders, lift your heart. Inhale in, exhale, don’t think, just breathe, lean back. Toes can stay on the ground. Inhale in. Exhale, lift your heart. Shoulders drop and one more time, big breath in. Send that breath down into the belly, inhale. Exhale, maybe the shins lift. Good, try to keep your elbows hugging in. So your shoulder blades can wrap down and around. Down and around, yes. Inhale in again. Exhale, maybe you release the fingertips, palms face up. Inhale in again. You never know, exhale, maybe you straighten the legs.

Lift your heart. Armpit chest lifting here, heart’s lifting. Elbow creases towards the sky for three, two. On the one, slowly release. Come through to all fours. Knees underneath the hips, wrists underneath the shoulders. Just one Cat-Cow here, so drop the belly, open the chest. Exhale, round through the spine, chin to chest.

Good, cross one ankle over the other. You’re gonna paint your yoga mat with your mat as you come back all the way through to a seat and then all the way to your back. And when you land on your back, go ahead and center yourself on your Yoga for Gut health mat if you have one. And then I’ll invite us all to hug the knees into the chest. So I’ll meet you here. You can take a couple breaths here to rock gently side to side.

Little low back love here as you scoop the tailbone up. Keep your shoulders relaxed, elbows. Lots of awareness and the elbows drawing down perhaps here. Little awareness in the feet. Inhale in. Exhale, draw your nose towards your knees. Doesn’t matter if your nose comes close to your knees at all.

Just find that intention, so really squeezing, squeezing and squeezing. Option to grab the outer edges of the feet, keep breathing here. And then when you’re ready, slowly release. Hold onto your right shin, kick your left leg all the way out. Inhale in deeply here. Exhale, peel your nose up towards your right knee. Keep breathing, strong left leg, flex your left toes. Good, and then slowly release.

We’re gonna switch, send the right leg out, bring the left knee up, inhale in. Exhale, nose toward the knee. Breathe here, strong right leg. Shoulders relaxed, skin in the face soft. Good, Yoga for Gut health  slowly release. Switch, right leg comes back up. Inhale in. Exhale, right knee crosses over the left side of the body. You can even shift your hips to the right side of your mat as you come into this Supine Twist.

Send your right arm out long, use the palm of your left hand to gently comb the outer edge of your right thigh that IT band all the way down. The power of touch. And maybe gently turn onto your right ear, find that directional breath here breathing down to the belly. You gotta bring the breath, you got this Yoga for Gut health. The more depth of breath you can find in this practice, the more benefits I think you’re going to experience. So think of it that way, my darling. When you’re ready, let’s come back through to center and switch for Yoga for Gut health.

Take it to the other side, extending the right leg out, lifting the left knee up and taking it over into your Supine Twist. Again, option to bring the hips over towards the left side of the mat. Then we’ll extend through the left arm. Maybe you come onto your left ear, breathe deep.

Oh, my mid-back is a bit tight today. And then use your right hand to gently comb the outer edge of your left thigh down. Nice, deep, loving breaths here, you got this. Yoga for Gut health, Notice how the breath, in particular, the depth of breath, notice how that can change your experience and the way you feel in this shape. Even just three deep breaths can change it, change it all. I can even hear my stomach talking in this shape. It’s working! Okay, one more breath. Come back to center, hug both knees up into the chest once again.

This time we’re gonna take them wide, nice and wide. Knees wide, squeezing, lifting, breathing into the belly. If you wanna take a Happy Baby here, you can. Grab the outer edges of the feet or the inner arches, kick the soles of the feet up towards the sky. Deep breath in, long breath out as you reach your tailbone towards the front edge of your mat.

Nice, and then slowly bring the soles of the feet down to the ground, hands come to the earth to walk your heels up towards your sits bones. Feet are nice and hip-width apart, toes pointing forward. Inhale to lift the hip points up high. Breathe into the belly, crawl the shoulder blades down towards your heels and exhale slowly to lower. Good. From here, we’re gonna walk the feet as wide as the yoga mat, knees come into touch, soften through the bowl of the pelvis and bring your hands to your belly. Slow and steady clockwise circles rubbing the belly nice and slow, breathing deep. If you have not caught a nice, deep breath yet, do it for yourself now. And then stop, pause, relax everything here.

Knees are kissing towards each other, elbows are relaxed on the ground, shoulders are relaxed. Close your eyes and just listen, listen to your breath. Learn to take more time to listen to your Yoga for Gut health, your intuition. It’s all connected. And then just pay attention, notice what came up here. There’s no right or wrong. We’re gonna open the knees wide, lift the heels, lift the feet. Cross one ankle over the other, grab the outer edges of the feet or your big toes. We’re gonna rock and roll up and down the length of the spine here.

Should feel really good. Come back up to that nice, comfortable seat. Voice cracked. Hands on the knees, we’re gonna finish with a coffee grinder. Here we go, inhale, smoothing the heart forward. Exhale for Yoga for Gut health, round the spine, send it back. Inhale, forward. Exhale for Yoga for Gut health, round the back, getting the juices flowing here.

So, some of you may not know (laughs) what those old-fashion coffee grinders look like,Yoga for Gut health but they look like this. And you turn the handle and you grind the coffee down below and then you open the little drawer and your coffee’s there for you. Yoga for Gut health If you do know what I’m talking about, awesome, if not, you can imagine it. Reverse your circle. Sync up with your breath. Alright, let your circle get smaller and smaller and smaller here for Yoga for Gut health.

Smaller and smaller and smaller and smaller and smaller and smaller until eventually you are stacked head over heart, heart over pelvis. Sweet, bring the palms together, Anjuli Mudra at the heart. Sit up nice and tall once again in Yoga for Gut health. Inhale in deeply.

Nice, cleansing breath out through the mouth as you relax the shoulders down. Thank you so much for sharing your time and your energy with me  today. I hope this practice Yoga for Gut health serves you well. Bookmark it, favorite it, make a mental note. Practice this regularly so we can keep you healthy and happy and feeling good. Love you guys, take good care. Namaste.

Yoga as treatment for chronic pain conditions a literature

 

– Hi, everyone. Welcome to Yoga With Adriene, I’m Adriene and this is Benji and today we have yoga for chronic pain. This is a big request, I hope you enjoy it. If you can, bring a little blanket or a towel to practice today and, if you like, you can do a good portion of this practice in a chair or on the edge of your couch.

Alrighty my friends, let’s begin lying down on the ground. If lying down on the ground is not suitable for you today, you can begin this practice in a chair or even seated on the edge of your couch. So come into your first position and be gentle with yourself even as we get set up. Right, so this intention that we’re gonna be gentle with ourselves, that we’re gonna be kind. And right away as you get settled into your first position here,

see if you can relax through the legs and relax through the arms in particular. So, your limbs immediately get the invitation to relax. And I’ll invite you to take a deep breath in through your nose. And as you exhale, go ahead and breathe out through the mouth. Good, soften your gaze gently down past your nose or close your eyes here and allow the sound of my voice to guide you. Again, I’ll invite us together to breathe in through the nose deeply. And exhale out through the mouth completely, really emptying out all the air. And one more time, just like that. Big inhale in through the nose. And exhaling out through the mouth. Great, now with the eyes closed or your gaze nice and soft, just kind of drawing our intention inward, our attention inward. Just take a moment to notice how you feel.

And, again, remember be gentle. If you’re not feeling great, that’s alright. That’s why we’re here, to tend to it, to explore lovingly the tools of yoga and see if they can assist us, support us on our journey toward healing and feeling better. Continue to gently deepen the breath as you just take a moment here to notice how you feel today,
scanning the body perhaps. Starting the soles of the feet perhaps and running up through the center channel. Using that guideline if it suits you, guiding your awareness all the way up to the crown of your head, and if not, just in your own way taking stock, dropping in. Then ever so slightly, lift the corners of the mouth. Give thanks for your body. Let go of any expectations of this practice and what it might serve up and just choose to reside in the breath first.

Knowing that if you’re breathing with more loving awareness, you’re doing it right, you’re doing a good job. Inviting the brain and the body to work together through the breath, the thread of the breath. Gently bring your left hand to your heart and your right hand to your low belly. Use the placement of the hand on the belly and the hand on the heart to invite a deeper breath in. Perhaps a more diaphragmatic breath in. So, see if you can feel the rise of your hands as you breathe in. Good, and see if you can notice the gentle fall of the palms downward as you breathe out. Notice where your thoughts go and just experiment with this for a moment or two on your own.

The rise and the fall of the breath. The hands catching a bit of a wave here as you breathe in and then falling as you breathe out. Good, nice and easy. Gently open your eyes. We’re gonna bring one knee up ever so gently. Bring your foot to the ground and then the other knee up ever so gently, bring your foot to the ground. If you’re in a chair on the couch, you can just sit up nice and tall and then if you’re on the ground, we’re gonna come into a fetal position feeling the spine round here. And then, nice and slow, again, be gentle, we’re gonna press all the way up to seated and come through to all fours. Again, if you’re in the chair, stick with the diaphragmatic breathing here. If you are able to come to all fours,

get the wrists underneath the shoulders, knees directly underneath the hips. Inhale, bump the hips to the left as you turn to look past your right shoulder and then come back to center. Inhale, bump the hips to the right as you turn to gently look past your left shoulder. Excellent, come back to center. Spread the fingertips evenly. You can use your blanket here to pad the body, pad the knees, pad the hands even if you like and if you’re in a chair, go ahead and bring your hands to the tops of the thighs. Together we’re gonna find a little gentle spinal flexion. So on the ground we’ll drop the belly towards the earth, open the chest. In the chair, you’ll open the heart, find that long, puppy belly. Everyone, inhale, look up. Exhale, chin to chest. Navel draws back towards the spine. If you’re on the ground, really press into the earth. Creating space in the back body. Inhale, drop the belly, open the chest. If you’re in the chair, look up, drop the shoulders down.

And then exhale, rounding through, really drawing your navel up towards the spine or back to the spine. One more time, inhale nice and slow, opening the heart, lifting the gaze up. Exhale, rounding through, chin to chest. Navel back. Good. Having a nice, neutral spine now, nice and easy, we’re gonna slowly, slowly make our way up. So, walk the palms forward if you’re on the ground. Curl your toes under,

 

I know that is a bit of an interesting cue, but just bring awareness to the feet and just notice if the toes are pointing out or pointing in or if you’re carrying a little bit of weight in the inner arches or the outer edges. Just notice. And if you are in the chair you can do the same thing. Just see if you can spread more awareness through all four corners of the feet, nice and even. (chuckles) Benji’s getting cozy. And then, again, starting from the feet, we’ll begin to lovingly scan the body. Just drawing some loving awareness from the soles of the feet all the way up to the crown. Got a creaky, old floor up in here. And then see if you can lift your sternum as you continue to gently deepen your breath. Try to give the thinking mind a break, and focus on the sound of your breath. Good, on your next inhale, spread your fingers gently and reach up towards the sky. You can do this in the chair or standing. Big stretch all the way up,

up, up. And think about really reaching from your waistline, so not just the arms reaching up, but reaching all the way up and out of the waistline. If the shoulders are kind of clenched up here, give a nice, wide stance between the palms.

Imagine maybe you’re holding a big beach ball up and overhead so your shoulder blades can drop down. If this is much too much, you can send the fingertips out in front. So we’re here or we’re here. And wherever you are, you’re gonna take the right hand and grab the left wrist for a side body stretch. Take a deep breath in, exhale gently tilt to the right and if your hands are out in front, you can gently twist to the right. So we’re here. Or we’re here, feet are grounded and we’re inhaling lots of love in. You got this. Exhale, lots of love out. And I know this can be hard for many of us, so you’re not alone. Breathe deep. Be kind to your body. Stick with it. And then on your next inhale, bring it back to center. Let’s give the arms a full rest in between.

Let them come to your sides or rest gently on the thighs. Inhale, a nice, cleansing breath in through the nose. And exhale, take it. Exhale, nice, cleansing breath out through the mouth. So honoring the body where it is today, right? Through this practice of honoring and showing up for ourselves as we are regularly, we may or may not, but we have an opportunity to really re-pattern to heal or at least tend to the situation in a more loving, non-toxic manner, right? So the possibilities, to me, in my opinion, are endless. But, of course, it does require us to just lovingly acknowledge what’s going on with the body. Which I know can be frustrating for people with chronic pain, right? Maybe you don’t feel like everyone understands. I got your back. Here we go.

Inhale, fingertips up again either halfway or all the way up. Take a second here to just assess lovingly. How’s it going? Can I create a little more space here? Return to your breath. Feet are grounded. Maybe experiment with that inner smile, lifting the corners of the mouth just a bit. And then, when you’re ready, left hand’s gonna grab the right wrist this time either all the way up on overhead or halfway, and then we’re gonna slowly take it to the left side. So side body stretch. If you’re halfway, you’re gonna get more of a lat stretch, upper back body, but still be really good. Keep your heels grounded here, everyone. Inhale. Exhale.

One more breath. Stick with it. You got this. Hug the low ribs in. Inhale and exhale. Awesome, slowly release. Bring it all back to center. Nice, cleansing breath here. Come on, take it, inhale. And exhale, let something go. Awesome work. Okay, so if you’re standing, go ahead and bring the hands to the waistline. If you’re seated, you can do this Warrior II in your chair. We’re gonna slowly take it to the right first by bringing the right foot, stepping the right toes out. Then we’re gonna bend the right knee and then you’re gonna step back with the left leg at your comfort level, right? So it can be a small Warrior today.

 

There’s option to do this on the chair by bringing the right hamstring to be supported by the seat of your chair. Everyone, make sure your back toes are turned in. And once you get here, let’s bring our awareness to the feet and draw a little energy up from the feet to find length in the spine. If you feel a little trembly here, little warmth, a little heat, that’s okay. If you feel any pain, and you need to back up out of the pose, listen to your body, always. Head over heart, heart over pelvis. Maybe you stay here, hands on the waist or gently resting on thighs, breathing deep, strong legs. Or perhaps we experiment with sending the arms out, Virabhadrasana II, pulling the pinkies back to open up through the chest. Inhale in, lengthen through the crown, long neck. Exhale, relax your shoulders. You got this. One more breath. You got it. Inhale in. Slow exhale, you got this. Sweet, slowly straighten the front leg, bring the hands back to the waistline and we’re gonna bring it all back to center. Move in a nice, slow pace that’s good to you. Either back either back to standing or back to seated in your chair. Cleansing breath. Inhale lots of love in. Exhale, let something go. Breathe out through your mouth. Good, second side. You’re gonna take the left foot around this time, plant it firmly, toes pointing out.

Then step the right foot back, toes back. Back foot needs to be pivoted in, dialed in, right? So that everything can dial in including the hip, right? If the toes are turned out, the hip’s gonna be unstable here basically. So turn those toes in. If you’re in the chair, your left hamstring be supported by the seat of your chair. Everyone, bend your front knee. Notice how this side may feel a little different. Hands on the waistline are nice and low to start. Lengthen through the spine. And here we go. If it’s feeling right in your body today, send the arms out long. We’re not gonna be here long, so meet your appropriate edge. Pull the pinkies back, bend that front knee, Lengthen tailbone down. Find that inner smile. Here we go, let’s breathe together. Inhale in through the nose. Exhale out through the nose or mouth, either one is fine today.

Again, inhale in through the nose. And exhale out through the nose or mouth. Good, slowly bring it back to center. Hands come to the waistline. Seated or standing, you got this. Inhale in. And exhale, relax the shoulders, empty it out. Good, awesome work. On your next inhale, bring the shoulders forward, up and back towards the ears and then we’re just gonna take ’em for a couple loops here. Inhale to lift. Exhale to drop. Inhale to lift. Exhale to drop. One more time, inhale to lift. Exhale to drop. Alright, stay grounded through your feet. We’re gonna interlace the fingertips behind the small of your back here. Keep your wrists squared here. You keep it nice and gentle. So rather than bring it together, of course, unless you want to do that. If you’re in the chair, you can also experiment with clasping opposite elbow with opposite hand. And really gentle chest opener here, nice and easy. Inhale, open the chest. Exhale, relax the shoulders down. If you wanna find soft, easy movement in the head or neck here, it might feel nice. Awesome, then we’ll release. Once again, cleansing breath. Inhale in. Nice, slow exhale. Soothing, calming the nervous system. Excellent.

Alright, from here we’re gonna grab our blanket and if you have a wall that you can bring the legs up to while you’re doing this video, then we’ll do that together. Otherwise we can kind of figure it out just in the middle of the room wherever you are, and then you can take it to the wall on your own later. So we’re gonna transition down now for legs up the wall. So take your time getting down on the ground. We’re gonna grab our blankets for this, if you have one. And again, if you’re not really set up to do legs up the wall in this exact moment, maybe you just come into a comfortable seat, breathe deeply and observe so that then you can do this on your own in another area of your home. So, we’ll take the blanket or a bath towel works just fine. You just make sure it’s nice and even so that it can support your low back in a nice, even way. In a way that feels good. And then I’m gonna bring it up here to the wall, excuse me buddy. Sorry buddy, aw.

So, I’m gonna bring it with a little bit of space between the wall and the blanket. You can also do this in the middle of the room and get your legs up, but it just depends on how your body’s feeling.

Maybe you’re not quite in the right place right now where you wanna hold your legs in midair. You could give it a try, certainly, if it felt right. So, I also have a whole video just on legs up the wall. So you can check that out on YouTube. Here we go. I’m gonna come all the way up to the wall. This is the most difficult part is kind of getting in position. But I’m gonna move slowly and gently and I’m gonna get it to where my blanket or towel is supporting my low back. I allow my tailbone to spill off the blanket or towel and my legs, of course, go up. Notice how my knees are bent.

 

Listen to your body which I know you’re good at, but also respond. You might bring the soles of the feet together down for a little Cobbler’s variation here. And then, as you’re ready, you can send the legs back up. So this is a good thing to do before bed when the body, you can already tell, may be struggling to relax. This could be a good thing to do after travel of any kind. Let’s take a couple more breaths here to observe the breath. Slow everything down.

Activating the healing properties, the self-healing properties. That we possess. To come out of legs up the wall, you’ll move nice and slow. First bending the knees. And then slowly rocking to one side, any side. You cans stay in legs up the wall if you like. If you’re ready to come up to a nice seat, go ahead and do so. You can sit up on your blanket. If you’re on the chair, smile, life is good. We’ll bring the palms together at heart center. Take one more big breath in. Exhale to relax the shoulders down.

Close your eyes. Give thanks for this time that you’ve carved out for yourself. I thank you for joining me, for trusting me, for sharing your practice and your journey with me and with Benji. Bookmark this video. See if you can maybe put it on your calender to do regularly so that you can really start to notice the difference. A regular daily practice I think yields more results than just kind of a once in a while kind of remedy. Alright, thanks again. As always, continue to make it your own and find what feels good. You’re doing great. Namaste

Yoga To Heal Stress and Anxiety

– Howdy, everyone. Welcome And today we have a yoga to heal stress. So I need it, you need it, he needs it, and together we’re going to get it. So bring a pillow to class today if you have one. If you don’t have one, don’t worry. If you want to be extra though and bring two pillows, bring one for your neighbor, just kidding. It doesn’t really work on a digital platform, does it? Or does it? Hop into something comfy and let’s get started. (upbeat music) Alrighty, my darling friend, let’s begin today’s practice in Extended Child’s Pose. So if Extended Child’s Pose is not awesome for you, you can just start today’s practice in a nice comfortable seat of your choice. Benji has selected this shape.
You can select your shape to really just get comfortable and find your breath and tune in, because today’s practice is of course an invitation to really look at the ways in which we might be stressed. And understand and remember that we always have an opportunity to tend to that, to circle back to that awareness, and eventually to heal from that so that we don’t get really sick. Okay, let’s not worry about all that for now.

Let’s start with just tuning into the breath in an effort to bring more loving awareness to our life. Shall we? In your comfortable seat, in your Benji pose or if you want to join me in Extended Child’s Pose, take a second to get settled in. And once you’re there, right away bring your awareness or your attention to your breath. And really, don’t skimp out on yourself here. Right away listen.

What’s it like today? Is the breath shallow? Is it hard? Remarkably sometimes it’s hard to breath. And let this invitation to focus inward on your breath, let it do its thing. Invite more presence into the body by allowing one moment to simply bleed into the next. So you start by noticing the quality of your breath. But then that might inspire you to reach the arms a little wider, to notice if you feel a bit tired, to notice if you actually wanted a fiery practice today but you find yourself here, maybe you can trust that you might need this too. Now gently begin to deepen the breath. Notice the thoughts that come up here. And you know what to do, but I’ll just remind you. As those thoughts come up, because they will. It’s just a matter of if it’s five times or 500 times in our practice here today.

As the thoughts come up, acknowledge them, notice them, and then return back to your breath. And that’s the dance that we’ll practice. That’s the dance that we aim to get good at. Continue to gently deepen your breath. Notice how you feel. Is there love in your heart today or are you tender hearted? And yes, of course, you can be both. And if you’re like, “I just want to chill my nervous system,” “Get a nice little stretch in,” that’s great too. Wherever you are, take one more cycle of breath to really land. Then slowly we’ll carve a line with the nose to look forward. And ever so slowly press in to the tops of the feet and from your heart, lift forward. Walk the knees underneath the chest.
I said chest. Walk the knees underneath the hips. Sorry, I got distracted because what I wanted to tell you was after you walked the knees underneath your hips, carve a line with your nose to look to the screen.

And look at Benji’s paw on my hand. Alright, now bring your gaze straight down. Spread the fingertips evenly. Walk your wrists underneath your shoulders. Let’s move with the breath, so synchronize the breath with the movement and the movement with the breath here as you inhale, drop the belly, open the chest, look forward. Broaden through the back of the neck, so careful not to crunch. Then exhale, round through the spine, chin to chest. Really create a contraction in the center of your being as you broaden through the upper back body. Let the neck kind of hang here and the head be heavy. And then here we go. On an inhale, drop the belly, open the chest. Let your heart open forward, forward, forward. And then exhale, tailbone goes down, chin to chest.

Breathe out. Inhale, drop the belly. Exhale, round. Inhale, claw through the fingertips, open the chest. Exhale, claw through the fingertips, navel draws up. Inhale, last time, drop the belly. Exhale, chin to chest. And now just take it off the railroad tracks a little bit here, bumping the hips a little left to right, finding a soft or generous bend in your elbow. Checking in with your hips, your shoulders, just kind of going freestyle a little bit here today. And see if you can soften your gaze and start to move with the sound of your breath. You can curl the toes under here, checking with the feet, checking with the neck. Get a little freaky here. Find what feels good. And then bring it back to Tabletop Position, nice, neutral spine. And we’re going to slowly press the left foot into the ground, curl the right toes under and send the right toes out. Right heel, really reaches, extends back. And you’re going to work to press into your right pinky toe so that your right ball and socket can really get snugly here.

Right thigh bone, femur, down towards the ground. Then rock front and rock back, rock front and rock back. And the next time you rock front you’re going to drop your elbows exactly where your hands were. Then interlace the fingertips out in front. So now I’m on my forearms. Good, you’re going to lift the right toes now, bend the right knee, press into your left foot firmly. Careful not to collapse into the shoulders here. And then baby pulses here with the right foot up towards the sky, breathing deep. Baby pulses. Gaze is straight down, lifting the right knee. Waking up the body so we’re building a little bit of heat but nice and low to the ground mindfully here today.

Take a deep breath in. Long breath out. One more time. Big breath in. Long breath out. Release, knee comes underneath the hip. We’ll press back up to Tabletop Position. Press into your right foot, curl your left toes under, and send your left leg out. Rock front, rock back. See if you can bring your lower belly in just a bit, hug your low ribs in. So finding that center.

Stretching through the fascia of the foot, the Achilles, the calf. Upper arm bones rotate out. So creating space between the ears and the shoulders, working to create a whole body awareness. Then the next time you rock front, connect to your center. Draw the low belly in, drop your elbows where the hands were. Interlace the fingertips, this time opposite thumb on top, the one that feels kind of funky. Then you’re going to press up and out of your foundation here. I’m pressing into both elbows evenly. So there may be a tendency to rock onto your right side. See if you can hug the midline. We’ll lift the left toes, bend the left knee, and find baby pulses. Yes, this is good for your booty. Yes, this is good for your core. But we’re trying to create a full body experience, right? A 100% full body experience. So tuck your chin, we’re fine. Press into both knees evenly. Find your breath.

If you get thrown off balance, return to the breath. Welcoming that heat. Breathe in, breathe out. Breathe in, breathe out. Good, release. Hop back up to the hands. Bump the hips to your left. Turn to look past your right shoulder, yes. Come back to center. Bump the hips to the right, turn and look past your left shoulder. Sweet, come back to center.
Place the hands mindfully. Spread the fingertips evenly. Index fingers pointing towards the front edge of the mat. Claw through your knuckles. Here we go, curl the toes under. Deep breath in. With your exhale, peel the tailbone up towards the sky. Downward Facing Dog. Find what feels good here.

Breathe deep. Close your eyes. Let any stress, tension melt down the back as you continue to firmly press through your hands, working from the ground up here. Inhale in. On your next exhale find stillness. And then slowly release to the ground. Awesome, walk your knees up just a bit. Cross one ankle over the other. We’re going to come through all the way to a nice flat back position. So come onto your back. We’ll join Benji here. Excellent. Then when you’re ready we’re going to plant the palms and slowly lift the right leg up high to the sky. Good. Bend your right knee, squeeze it up towards the chest. Breathe. Then take your right hand. You’re going to grab either your right shin, calf, right ankle, or right big toe. If you want to use a blanket or a strap, even a dishtowel works great here, you can.
We’re going to inhale, start to kick the right toes out towards the right side of your yoga mat.

Use your left hand on the ground or on your left ribcage to slowly, slowly keep a mindfulness in the left hip. So we’re opening up here. You can use a strap, you can use a towel, you can clasp the big toe if you can. If not, just make it your own. We want to just play a little bit here. Don’t have to master the shape. Again, keep a nice firm awareness in the left thigh bone, left hip. Flex your left toes up towards the sky. And then slowly bring it back over. We’re gonna squeeze the right knee up towards the chest once again and then cross it over the body, Supine Twist. Breathe deep here. Close your eyes. Relax your jaw. Then slowly come back to center. Extend the right leg out. Excuse me, extend both legs out. Bring your hands back to the earth. And then keep the right leg extended as you bring the left leg up. Hug the left knee into the chest, breathe. And then here we go grabbing the left shin or calf, the left ankle, maybe grabbing that big toe or using a towel, a tie or a strap.

We’ll start to extend left toes out, up and out. Breathe deep here. Try to keep your shoulders on the ground. And then slowly reeling it all back into center. Keep the right leg extended. And here we go crossing the left leg across the body, finding your Supine Twist here. Breathe deep. Inhale in. Exhale to slowly melt it back to center. From here you’re going to hug the knees into the chest, cross the ankles, grab the outer edges of the feet, and we’re going to rock all the way up to a seat again. Send the legs out long, Paschimottanasana. So here’s where you might want to grab your pillow. Hike the edge of your pillow all the way up to your hip creases. Bend your knees generously. And if you want to use more than one pillow you can. Really bringing the earth up to you to rest your forehead. Alright, inhale in,

reach for the sky. Exhale, draping forward, Paschimottanasana. Start with a nice bent knee. Toes up toward the sky. Heels in line with the hips to start. If you want to work to bring the feet together, that’s up to you. I’m going to go feet hip-width apart. Inhale, everyone look forward. Exhale to melt into the posture. So there’s going to come a point here where you want to get out. See if you can layer in a depth of breath here, that you’re in the breath instead of coming out of the posture. See what happens. Pay attention to that moment between the inhalation and the exhalation here. Soften the skin of the forehead. Lean in.

Check it out, take five more breaths here. Count ’em out. Relax your shoulders. To come out of the pose, move slow. Keep the feet and the legs active. Move down through your sits bones, and with soft fingers tuck the chin and slowly roll it back it up. Bring the hands together at your heart, Anjuli Mudra, and just notice how you feel here in Dandasana. Toes up towards the sky. Inhale in. Exhale, bring your fingertips or your palms down to the earth. And just a couple of seconds here to find soft easy movement in the neck. Cool, grab your pillah, as we say in Texas. Grab your pillow, you’re going to come onto one side, your favorite side. If you have an extra pillow here, you can grab it and use it for your head or your neck. But your main pillow is going to go between your legs. Get comfy. So set yourself up for support here for our final posture, a little relaxation. When you’re ready, close your eyes. Lift the corners of the mouth slightly. And once again, bring your awareness to your breath. Allow your breath to soften and just return to its natural rhythm, its natural flow here. Notice if you might be holding or clenching anywhere in the body.

See if you can soften and relax that too. If it’s bright in your space and you want to bring your top arm over to cover the eyes, you can do that here. And just take a second here to chill. And if you’re already thinking about your next meal, your next task, or your next to-do list item, that’s totally normal, but that’s what we kind of want to get at here today. Just notice if that’s happening. Return back to your breath. Choose to stick it out with me here on the video and with Benji. Commit to your practice. If you’re feeling good here and you have nowhere to be next you might pause the video and stay here for a little bit longer. If you’re ready to rock and roll, let’s slowly take a deep breath in. Use the top arm to press into the earth, bottom arm to press our bodies all the way back up. Move your pillow to the side. Bring your hands together at the heart space. Let’s take one final loving inhale in through the nose. And exhale through the mouth. Inhale to draw the thumbs up to the third eye. And exhale to bow. Thanks everyone. Namaste.

Best yoga poses for vulnerability 2020

Hello everyone. Welcome today we have a beautiful practice for vulnerability. So if you have a towel or a blanket and you want to bring it to practice, please do. If not, no worries. Hop into something comfy and let’s get started. (upbeat music) Okay, welcome. So if you brought a towel or a blanket to the practice today, you can go ahead and lay it out on your mat, perhaps for this first bit because we are going to begin today’s session in fetal position. So take your time coming down to the ground, and you can choose which side, left side or right side. And just gonna come to lay on your blanket or on the mat. And whatever arm is down, you’re going to use that one, bottom arm, as a pillow. And if you can, right, every body is different. So honor your body and the shape of your body here right away. But to the best of your ability, think about creating a

little curvature in the low back by bringing the knees up. So you don’t have to come super tight. Right, we can kind of honor a little bit of space for the belly. Let’s actually do that, all of us, embrace that gesture, that loving gesture. But best you can, bring the knees up just enough so you feel a little bit of length in the low back. Alright, and then just take a second to get settled in here. Can allow your top arm to rest wherever feels good. Either gently on the ground, maybe on the hip, the thigh, the booty. (chuckles) And here we are, man. We’re doin’ it. Close your eyes. Take a deep breath in. And as you exhale, my darling friend, just start to notice. Notice how you feel. And if you ever need to make any adjustments here, listen, listen to your body, even if they’re small so that you can kind of soften into this first shape.

Whatever brought you to this practice today, trust it. And let’s lean in. Often we get to a place where we feel vulnerable and it can be scary. (chuckles) If not downright frightening, so this practice is designed or the intention is to kind of hold you and support you in that vulnerability so that you can learn from it. Use it. Find what you need from this place of embracing vulnerability. As you’re ready, I’ll invite you to take a big breath in through your nose. Deep, deep, deep breath. And just feel the ribcage kind of expand as you breathe in. Feel a lift almost. And then notice the softening as you breathe out. This gentle fall of the breath. So we’re just going to kind of play with that, exaggerate that a bit. Again, a big inhale in. Feel the ribcage expand. This gentle lift. And a long breath out. And just notice the softening there, the fall of the breath. One more just like that. Big inhale. Feel a little bit of an expansion there. And on the exhale, soften. Wonderful. Just take one more cycle of

breath here on your own just to listen. What are you feeling? What are you coming on to the mat with today? Is there a pattern there that when you feel vulnerable, you tend to do the same thing each time? Whether it’s avoiding it, avoiding feelings of discomfort or sensitivity. Just notice how you feel. Then on your next breath in, begin to open your eyes. As you exhale, press the top hand into the earth first, and then the bottom hand and nice and slow move like you love yourself, you’re gonna slowly, slowly come up to a nice cross-legged seat. If you have a blanket and you want to use it here, you can double up on the blanket or towel to give a little lift in the hips. Then we’ll sit up nice and tall. Find that beautiful length through the crown. And even though for the most part, today’s practice is kind of low to the ground, we’re gonna work to really connect to this grounding sensation. So there’s this beautiful balance of embracing this feeling of vulnerability and not sweeping it under the rug but working to kind of use that

acknowledgement of that feeling to create some soft, simple movement that grounds you. So these things kind of working together so that we can propel ourself to the next present moment, which could be a beautiful courageous moment. It could be a beautiful breakthrough of honesty. There’s so many possibilities. Thinking of Brené Brown right now, actually. Some of her invitations and thoughts on vulnerability. So that said, we find this lift and length through the crown and we can already here find a little grounding, right? So grounding isn’t always like in a Tree Pose, right? Vrksasana or something like that. Can we find grounding even in a simple seat? Gently lift your sternum up high. Try to grow a little bit taller, a little bit longer through your side body. Whatever that means to you. It kind of just changes the way you carry yourself here, your spine. Then soften your gaze down

gently past your nose or you can close your eyes if you feel comfortable. Gently tuck the chin, finding a little more length in the back of the neck. Inhale in deeply. See if you can find that expansion in the ribcage. This kind of wide feeling as you breathe in, this widening. And then use the exhale to ground down. Dropping the shoulders tagging a little weight in the elbows, perhaps. Feeling all parts of the body that are pressing the earth, pressing into the earth. Continue to gently deepen your breath here and just notice where your thoughts go. And let’s let the practice today be about acknowledging those thoughts, acknowledging the feelings. And just putting a little power, a little love,

 

slow motion here. Syncing up with the sound of your breath. And if you can, soft gaze or close the eyes here so you can really feel what’s going on in the body today. Where you might be tight. Then whenever you’re ready, reversing your circle. Taking it in the opposite direction. And the tempo can pick up just a bit, but maybe it doesn’t, maybe you keep it nice and slow. Excellent, then bring it back to center. Align head over heart, heart over pelvis. You’re gonna take your hands, we’re gonna bring the fingers and we’re gonna bring them right to this strong trap muscle here. So if you are wearing clothes, what are you thinking? Just kidding. Then maybe you get your hands underneath any straps or any clothes and just get the hands on the traps and we’re just gonna kind of squeeze. Allow the shoulders and the elbows to relax down. So instead of being up here, keep them kind of down. And you’re just gonna kind of comb away at this muscle for a couple breaths. If you can try to keep a nice tall lift in the spine rather than collapsed here. We’re finding that inner support system.

That support from within. You can move the head a little side to side. Continue to deepen your breath. Eyes can stay closed here, you can open them and just start to notice the quality of light in the room. I lit a candle today. Maybe any sounds around you. Paying attention to the quality of air. Good, and then when you feel satisfied here, we’ll sit up nice and tall still bring the fingertips to your shoulders. And just a gentle heart opener here. You’re gonna inhale. Kiss the elbows towards each other. If they don’t, if they touch, great, they don’t have to touch though, kiss them towards each other. And then we’re gonna reach all the way up, open the chest, lift your heart up towards the sky, and then all the way back down. Inhale, elbows kiss, come forward. And exhale, up, around and down, down, down. Inhale, elbows come toward each other and lift up and exhale around and back down. Good, one more with the sound of your breath. Excellent, then slowly release fingertips to the earth. Just take a breath in here, inhale. And exhale out through the mouth, let something go.

Just notice how you feel. Acknowledge. Beautiful and moving on. So here we go. We’re gonna just keep the left heel hugging in as you extend the right leg out long. So we do want to invite a nice stretch into the groin here, but this doesn’t have to be like a gymnastics competition. So (chuckles) it doesn’t have to go super wide, it can be narrow. Then we’re gonna flex the right toes up towards the sky. We’re gonna take the right hand and bring it to the top of the left thigh. Just do your best. Then inhale, send the left fingertips up behind the left ear. And then we’re gonna go all the way up and over. And then from here, we’re gonna tilt, tilt, tilt. So we’re not jamming into the posture. We’re coming at it a different avenue, different way. Nice and slow. You’re gonna find this side body stretch. Really feel that length through the left oblique here. And then take your gaze, look down. Inhale. Exhale, draw a line with your nose, look up. Just as far as you can go. Good, and then send your gaze back down. Breathe in. Right foot is still flexed. And exhale to look up. And one more time looking down, breathe in. And exhale to look up. Nice, really feel a contraction in your right side body, your right oblique to maybe stretch a little more on the left side.

Working with opposition here. Beautiful and then slowly bend your left elbow. Let the weight of your left elbow coming all the way down be what brings you back up. Head over heart, heart over pelvis. Turn your palms face up. Take a second here to breathe in. And relax your shoulders as you breathe out. Awesome work. From here, we’re gonna turn our center and the heart center so your core center and your heart center over towards your right foot. And then nice and easy inhale, send both fingertips behind the ears. Think up and over. And as you exhale, draping over that front leg. So, if you’re feeling, if the veil is thin today, just notice how you feel and use these forward folds to kind of get closer to that. And then acknowledge how you feel. At the very least getting an incredible stretch for these big muscles. Finding maybe some relief in the low back. Take one more breath in here. Feel that nice wide expansion as you breathe in. And that softening, that surrender as you breathe out. Awesome, tuck the chin, engage the core. Hug the low ribs in and from here, slowly roll it up. Beautiful, right foot comes in. We’re gonna switch to the other side, send the left leg out. Stick with the practice, stick with the video. Keep using the sound of your breath as an anchor to kind of come back to the present moment.

So take a deep breath in here. Ooh, and a long breath out. We’re gonna flex the left foot and just feel it out. Feel the weight of the body pressing into the earth. If it feels hard to even hold yourself up today, know that you’re not alone. There’s someone else out there also feeling that so stick with it. You’re doing great. Just reconnecting to that inner support system. Sometimes the simplicity of just sitting up tall, right, how powerful that can be and also how difficult that can be sometimes, right? When our hearts collapse and when we feel vulnerable. So this is enough, doing great. When you’re ready, take that left hand to the top of the right hip crease or thigh, or just do your best as close as you can get. And then here we go, left fingertips are gonna come behind the right ear.

 

I like this move. And then we’ll just continue this line all the way over towards the left. Left foot still has energy as I slowly, slowly lean in, feeling that length, that stretch, in the right low back, right oblique, right side body. And send your gaze down. Keep reaching, breathe in. And exhale, draw a line with the nose, look up. Inhale, look down. Reach, reach, reach. Exhale, twist. Spiral your heart up towards the sky. Inhale, look down. Exhale, spiral it up. Good. Inhale, look down. And exhale, spiral it up. Good. Inhale, look down. From here, we’re gonna bend the right elbow, use the weight of the right elbow to bring you back up all the way to center. Head over heart, heart over pelvis. Flip the palms up towards the sky. Just kind of open, receptive, just notice how you feel. Lovely.

From here, we’re gonna send the heart center and the core center towards that left foot. You can kind of turn here. Feel that left femur kind of hug in. And here we go head-to-knee pose. Send the fingertips behind the ears. Inhale to reach up high. Length through the front belly, front body. And then exhale, coming into the fold. You can bend this knee as generously as you like. Let the right leg ground you here. So a little bit of awareness pressing down into the earth. Then come into the fold. Listen to the sound of your breath. Relax your jaw. Trust this time is valuable. To come out into the posture, take a deep breath in. Feel that expansion. Use an exhale to soften. And then slowly roll it up. Beautiful. Center yourself on the mat. Bring the left foot in to meet the right. We’re gonna allow the soles of the feet to kiss together. You can grab onto the ankles here. Find that lift up through the heart. You got it. Inhale in. And then exhale, navel draws in.

We’re gonna round through this spine. You can allow the shoulders to round forward. We’re just gonna let the weight of the head bow towards the soles of the feet. So some practices, we really kind of keep that flat back or we engage the arms to get a deeper stretch in the groin. Just let this be a little more passive, a little more loving. A little more gentle, perhaps. And returning to your inhale. Here we go, big inhale. Big exhale. Big inhale. Long exhale. Great, ground through the sits bones. Ground through the outer edges of the feet. Anything that’s touching the ground here. Press down and from there we rise up slowly, stacking up through the spine. Great, keep the hands on the shins or ankles as you align head over heart, heart over pelvis. Take a deep breath in. Feel that lift. And then exhale, a softening. Awesome. We’re gonna bring the knees together here. Cross one ankle over the other. We’re gonna come forward onto all fours. You can use your blanky here to pad the knees if you like, if it’s there, or you can toss it to the side. Come to Tabletop Position.

Take a deep breath in here. Then you use your exhale to just find that inner support again. So instead of just kind of spilling out, just notice how your body is doing today and then see if there are places where you can just create a little more support perhaps for the low back. Maybe by drawing the ribs in. Feeling that connection to your core, your center. Cool, then from here, walk your hands out in preparation for Downward Facing Dog. Upper arm bones rotate out. When you’re ready to curl the toes under. Inhale in, exhale, keep the knees bent as you peel the tailbone up high. Then bend the knees one and then the other. Keep clawing through the fingertips and see if during this first Downward Dog here especially, you can still keep that connection to the front body, that inner support system kind of hugging up and in to meet the spine. Just play, just explore. Then on your next inhale, let the left heel get really heavy as you lift the right leg of high. Three-Legged Dog.

And then exhale, bring it all the way up and through. Step the right foot all the way up, lower the left knee onto the mat or the blanket and then just hang out here for a second here, maybe finding some soft, easy movement in this nice low lunge. (neck cracks) Ooh. Front knee over front ankle. Return to the sound of your breath. Then here we go. Squeeze inner thighs to the midline, feel that lift up from the pelvic floor. So again, that inner support system coming into play here. Then we’re gonna be brave. We’re gonna be strong, we’re gonna lift our hearts to the sky. So on an inhale, send your fingertips forward, up and back. Strong here from the base of the spine, we lift up, nice Crescent Lunge. If this is too much, hands can be in prayer at the heart, or maybe hands at the waistline, just for a little more stability. Now breathe here. Inhale to feel the ribcage expand.

 

And exhale to find a softening, maybe relaxing the shoulders a little down away from the ears. Good, from here, palms are going to come together. Check it out, left elbow over towards the right knee. Do not crank here. Nice, easy, gentle twist. So remember we moved the head earlier, think about drawing a line with your nose all the way past your right elbow. Good, inhale in here to grow a little long, longer and taller in the spine. And then exhale to release. Fingertips come to the earth. Pull the right hip crease back. Should feel good in the left hip crease, too, to pull this back to this runner’s stretch. Just for one cycle of breath here, flex your right toes towards your face. Inhale in. Exhale out.

Awesome, then plant the palms here. Come back to that nice low lunge. You’re gonna bring the right hand over to meet the left. Little Lizard variation here. Inhale in, look forward. Exhale, come right back to all fours. Hmm, good. You can take a couple circles in the hips one way and then the other. Keep noticing how you feel. Hmmm. And when you’re ready to walk the hands out. Upper arm bones spiraling out. (laughs) Spiraling out? That’s me! Just kidding. Externally rotating out left to right. So biceps are shining towards the front. Let’s play with that today. Curl the toes under.

Hug those low ribs in and when you’re ready, inhale, use an exhale to peel it up. Nice bent knees as we lift up to Downward Dog. When you get there, pedal it out. Inhale deeply. And exhale completely. Okay. We’re moving it around. Here we go. Anchor through the right heel. So ground through the right heel first. That’s your anchor. Then inhale, lift the left leg up high. Exhale, step it all the way through. If it doesn’t make it in one step, use your left hand to guide it all the way up, no biggie. (floor creaks) What’s up creaky old floor comin’ to play? And here we are. In this present moment, just find a soft sway, maybe just an easy movement left to right. Stick with it, you’re doing great. Find your breath. And let’s engage front knee over front ankle. We’re gonna squeeze inner thighs to the midline. You literally feel this slight zipper up effect, right? We’re kind of lifting from the pelvic floor, finding that inner support system and then from there, everything starts to kind of hug in and that’s where we lift fingertips forward, up and back or maybe hands at the heart or hands on the waistline.

Breathe here. Opening up, fully vulnerable. (laughs) Lifting the heart to the sky. Long Puppy belly. Take a deep breath in. Feel that lift, that inner support system coming to play. Feel things turn on and then exhale, feel that soften. Relaxing any tension. Good, inhale in again. And exhale, palms are gonna kiss together and nice and easy, bring the outer edge of the right elbow to the outer edge of the left thigh. And you don’t have to crank today. You don’t even need to try to get the thumbs to the center. Just let this evolve nice and slow. So you’re gonna take your nose and draw a line nice and slow past your left elbow. Then find that wide breath here. Ooh. And slow and steady with the breath out, we will release. Excellent, excellent. Pull the left hip crease back. When you’re flex the left toes to the face. One cycle of breath here in the runner’s stretch. Big inhale. Long exhale.

Good, then rolling through that left foot. Bring the left hand around to meet the right. We’re in a nice, low Lizard here. Inhale in deeply. And exhale. Awesome. Use your hands on the earth and a connection to center to step the left knee back onto the mat or blanket, Tabletop Position. Again, just shake it out here. Bump the hips a little left to right. You can draw circles one way and then the other. Awesome work and then guess what, walk the knees together really together. Inhale in, exhale, send your hips back. And you’re gonna walk the fingertips all the way to the front edge of the mat as you allow your heart and your head to bow. Child’s Pose, your version. Now, let your breath move you here. See if you can feel the skin of the back body stretch as you breathe in. And that softening that gentle just dropping as you breathe out. And that’s it, my friend. A couple more breaths just like that. Feeling the rise and the fall. The rise of the inhale. And the fall the exhale. Couple more breaths here in your own private little love cave. What do you need, what can we just get out? What do we need to just get it all out on the mat? Maybe even leave it on the mat.

Excellent, carve a line with the nose, look forward. Claw through the fingertips, we’re gonna pull our heart forward. We’re gonna curl the toes under, we’re gonna extend the right leg back. We’re gonna curl the toes under, extend the left leg back. What? Plank Pose, why? Press away from your yoga mat. Hug the low ribs up and in. Try to find this hollow body. Gaze straight down. You’re not here for long. Breathing in, find that lift. Even in the hard shape. And then find that soften with this challenge. Soft bend in the elbows as you breathe in, feel the lift. You can exhale, feel the soften. One more time, inhale in deeply. And exhale, you did it. Slowly come to the knees, we’re gonna swing the legs around. We’re going to grab the blanket now, and we’re going to bring it to the front of the hips. You can also use it as a pillow if you need the neck support, but I’m gonna encourage us to bring the weight of the blanket or the towel to the hip creases here as you come to lie flat on your back. Great, and you can even put your hands there for a little more weight here on the hip creases. Or if it feels best to maybe have the hands on the belly or the heart, might give that a try.

Inhale in here. Exhale, relax the weight of your body completely and fully into the earth. Close your eyes. Allow the tongue to gently relax in the base of the mouth here. Soften through your jaw, soften through the skin of the forehead. And after a couple deep breaths here, just allowing the weight of your body to relax fully into the earth. Notice the parts of your body that are being held. By your yoga mat, by the ground. And then see if you can relax into that a little more, whatever that means to you. Maybe softening any areas where you might be holding or gripping. Just see if there’s little more give there. On your next inhale, listen carefully, you can move slow, slowly reach your fingertips up towards the sky. And as you exhale, you’re gonna cross one arm over the other. Doesn’t matter which one. We’re gonna end with a little embrace here. So you might give yourself a hug. And you might be like, “Oh man, Adriene, “this was so good until you asked me to hug myself.” But just give it a go. See what happens. Let’s tell our brains, “It’s all good.

” Even when it’s not seemingly (chuckles) a feel good moment. I’m allowed to feel the way I’m feeling. Take one more moment here to feel your own embrace. And then slowly, we’ll release. We’re gonna hug the knees up into the chest. So if you have the blanket, you can pull it to the side. Then from here, turn onto one side, any side, back to that fetal position. And if it feels appropriate for you, if not, it’s okay, but if it feels appropriate for you, begin to gently lift the corners of the mouth just slightly. Notice what thoughts come up here. And then using the top arm to press into the earth first, bottom arm to press into the earth second, we’ll rise back up to our seat. Bring the palms together in prayer. Thank you so much for sharing your time and your energy and yourself. You’re honest to God self with me and with all the beautiful people practicing around the world together. Let’s take one final breath. Inhale in. And exhale to bow. Take good care. Namaste.

Yoga poses for confidence courage

what’s up everyone welcome to yoga  befit and today we have a firey practice for courage so hop into something comfy and let’s get started [Music] okay doke my friends let’s begin in a nice comfortable seat of your choice we’re just gonna take a quick second to tune in sit up nice and tall draw your hands together and preposition right at your heart and just right away go ahead and bow your head down to your hands you start to feel a nice stretch in the back of the neck take a deep breath in and as you exhale relax your shoulders down close your eyes continue to gently deepen your breath I’m just gonna jump right in right the courage to show up that’s where it starts and here we are so thank you for showing up here today for sharing your practice with me and with Bengie take a moment here to set a little intention if that feels right for you today seeing if you can elongate your inhalations maybe extend your exhalations and then we’ll take a deep breath in together here we go inhale and use your exhale to relax your shoulders and slowly lift your head back up you can open your eyes and here we go we’re gonna draw there’s some small gentle circles with the nose one way and then the other you might notice some sound effects here just move nice and easy one way and then the other by Benji peace and

then bring it back to Center we’re gonna squeeze the shoulders up to the ears take a deep breath in and on an exhale drop him down again squeeze and lift big inhale and exhale drop him down one more time big squeeze big breath and exhale to drop it down awesome we’re gonna come forward now into all fours spread your fingertips wide right away finding a strong hand earth connection tabletop position on an inhale drop the belly open the chest really feel the muscles of the abdominal wall stretch here so pause here breathe claw through the fingertips and then on your next exhale follow the breath as you round through the spine chin to chest take a couple breaths here in cat pose just feeling the back of the neck get long we’re pressing into the fingerprints or pressing into the tops of the feet and now flowing with the breath inhale drop the belly open the chest look forward exhale rounding through chin to chest navel draws up inhale drop the belly open the heart but your heart energy just shine forward forward forward and then exhale round through opposite direction navel draws up one more time with the sound of your breath then inhale to neutral tabletop position nice long beautiful neck here so we’re not collapsing we’ll curl the toes under and when you’re ready peel it up to downward facing dog if you’re wearing a baggy shirt like me might come in to your own private little love cave here bend the knees find what feels good nice and then

we’ll take baby steps baby steps all the way to the top of the mat I’ll meet you in a forward fold feet hip-width apart at the top of the mat just take a couple breaths here the longer the better see if you can extend your inhalation and extend that exhale the longer the better there on your next inhale come up to a flat back position so palms on the shins or thighs inhale to find length all the way through the crown and then exhale to soften and fold bend your knees generously really feel that weight in your heels tuck the chin and then take your time as you roll it all the way up to Mountain Pose stack your head over your heart hear your heart over your pelvis try to find this upward current of energy lifting you up through your front body and then this downward current of energy kind of grounding you through your back body finding your balance in between those two opposing forces let’s lift in this fall Mountain Pose I take a deep breath in here exhale to spread your awareness through all four corners of your feet on your next inhale go ahead and spread the fingertips reach the hands all the way up towards the sky and

 

then exhale palms are going to kiss together we’re going to slice it right down the midline here all the way down back to that forward fold good inhale halfway lift here find length through the crown of the head exhale uttanasana forward fold awesome ground through the feet root to rise here we’re gonna inhale reach all the way back up and then exhale palms come together and melt down right to your heart good nice cleansing breath here inhale in through the nose exhale out through the mouth good inhale fingertips go down to come up reach for the sky exhale palms kiss together and we go all the way down Shh good inhale halfway lift find length from crown to tail so really reaching and then exhale fold everything down good here we go fingertips kiss the mat

I’m gonna step just the right foot back just the right foot now squeeze inner thighs to the midline strong legs here you got this you can lower the back knee here if you like inhale reach the fingertips forward up and back big breath big stretch welcoming some heat and then exhale plant the palms step the left toes back plank pose pause here lower the knees here if you like lifting up through the upper back body so your shoulder blades are moving left to right

spreading and you feel this doming effect in the upper back body now lower belly draws in and up we hug the lower ribs in in in we’re here four three two and then on the one send the hips up high and back downward facing dog awesome work bend the knees here inhale in and then exhale out through the mouth find stillness good baby steps at the top of the mat take your time take your time here we go inhale halfway lift find lengthen the neck exhale just soften and fold it back in awesome fingertips kiss the mat we’re gonna step the left toes back keep that back knee lifted always the option to lower it but maybe you start with the lift squeezing the inner thighs to the midline here we go inhale scoop

fingertips forward up and back so we’re at a high lunge here a nice low lunge breathing deep waking up the body lift your heart up towards the sky take a deep breath in exhale slow and steady back down to your lunge plant the palms step the right toes back plank pose okay spread the fingertips and your gaze down reach the heels back crown forward have courage dear one here we go inhale in exhale just gonna turn onto the outer edge of the left foot inner arch of the right foot so the little twist in the belly good back to Center and then over to the right good back to Center take a deep breath in exhale hips up high and back downward facing dog awesome pedal it out inhale in and then exhale find stillness good inhale bend the knees look forward exhale make your way to the top good from here inhale halfway lift your version find length in the neck exhale to soften and fold bend the knees reach the fingertips toward the sky big inhale here as you reach all the way up and then exhale hands

to heart inhale in through the nostrils exhale out through the mouth lift your sternum up to your thumbs here another deep breath in inhale in through the nose and exhale out through the mouth inhale fingertips go down to come up we scoop them all the way up towards the sky exhale palms just together and we go all the way down forward fold good inhale halfway lift finally try to find something new each time we come to this shape good and then exhale soften and fold bend the knees plant the palms step one foot back than the other plank pose here we go tik-tok to the left so you’re gonna move to the left nice and easy press into both palms evenly here and then all the way to Center and take it to the right and then keep it going to the left and to the right gazes straight down turning on those obliques here we go to the left breathing through Center to the right one more time to the left and the right awesome work come back to Center you can lower onto the knees here if you like squeeze the elbows in here we go shift forward on the toes and lower all the way to your belly inhale press into the tops of the feet baby Cobra we rise up over the heart look forward exhale

 

send your gaze out can’t have a courage practice without the lion here we go deep inhale in through the nose and exhale Lions breath tongue out and the hips back good – inhale in and exhale tongue out gaze up Lions breath and one more don’t be shy here we go go for it inhaling deeply and exhale Lions breath tongue out awesome hands first nice and easy come back they ground we’ll walk the knees together shift the hips up come off the toes and then send the hips back Child’s Pose you can paint your yoga mat here dragging the hands until we finally melt the heart melt the forehead and take a rest so if this shape is not a place doesn’t offer a place to rest for you you can modify now let’s all come to a little stillness where we can begin to relax the shoulders and allow our natural rhythm of breath to come back nice and easy slow and steady just whatever feels good with the breath awesome from here slowly bring the

hands back up well rock forward swing the legs to one side as you come up take your time we’re gonna send the legs out and we’re gonna come all the way on to our back you can get there however you like maybe you send the legs out and do a slow roll down if you want a little more connection to core today otherwise get there however you like and when you get there we’re gonna hug the knees into the chest should feel yummy on the low back and then sudden your left leg out long inhale in as you exhale guide your right knee across your body over towards the left side of the mat and then open out through your right arm your right way into a nice supine twist breathe deep here maybe take your right ear towards the earth inhale in exhale nice and slow all the way back to Center you go and then we’ll hug both knees into the chest again and then kick the right foot out inhale in here use your exhale to guide the left leg over towards the right side

and now we’ll open up towards the left take your time working to bring your left ear towards the earth all right take advantage close your eyes take a deep breath in here a long breath out so nice inhale in again exhale to bring it all back to Center we’ll hug the knees into the chest one last time capture your knees with your palms and then nice and easy peek at me if you need to you’re just gonna send the shins forward and we’re not doing anything

here we’re just feeling this slight connection of the sacrum on the earth the low back kind of comes up a bit just kind of neutralizing the spine and you can even part your lips and soften your jaw here then release the feet to the ground walk the feet as wide as your yoga mat and bring the two knees in to kiss each other hands can rest gently on the belly we’re gonna finish here with a couple of deep loving breaths you inhale lots of love in as you exhale close your eyes lots of love out and let these breaths be loving let them be courageous remember just the mere act of showing up can be so incredibly grand so beneficial putting us in a position physically mentally emotionally and energetically to be brave to be confident and when we feel that courage it’s incredible wha

t what all we can do what all we can share how we can serve mm-hmm-hmm-hmm take one more deep breath in exhale to about the eyelashes open you can bring the palms together if you like thumbs to third eye and we’ll finish by just kind of acknowledging one another high-fiving to the courageous superhero within acknowledging our unique superpowers that we all possess if only we could connect to those on a more regular basis my my mind love you guys so much hope to see you again soon take good care

How To Get In Shape With Ease

How To Get In Shape With Ease

You got to want it to get it, remember that. If you are serious about getting fit then you are going to have to try your best at all times to achieve fitness. One big key to getting fit is learning how to get fit, knowing what to do and applying that knowledge. Look through this article and see what tips can help you get into shape.

 

To get the most benefit out of your strength training, incorporate stretches into your routine. At least one scientific study suggests that if you pause after training your muscles and spend 20-30 seconds stretching out whatever muscle (or set of muscles) it is you’ve been working, this will increase your strength.

Much is made of the physical workouts and the fitness program you follow, but if your head isn’t there, the rest of you won’t be. A good fitness program starts and ends in the mind, so if you want a strong, lean body make sure that your mental attitude is there first.

When working out, is it important that you drink plenty of water. Drinking water while working out will maintain proper hydration, which is vital during any heavy exercising. Being hydrated will help you to work out harder and you will be able to exercise for a longer period of time. Always keep a water bottle with you and just keep drinking!

When in high school joining a sports team can improve physical fitness levels while also building new ties to ones peers. There are many options for one to find what is right for them. Picking the sport that interests one the most will ensure that one sticks with it and gets all the associated fitness benefits.

When your body is sick, it’s going to be putting most of it resources to work making you healthy again. If you’re exercising your body won’t be able to put its full resources toward building muscle. Instead, you’ll be using up resources that could be fighting your sickness leaving you sick longer.

If you are having a hard time fitting in a workout, set up a time to get in some exercise and stick with it. Even if you only have a few minutes to commit to it, you will feel better knowing that you stuck to your guns and got some exercise.

The best way to build up your forehand strength for use with sports like tennis and racquetball is to do exercises with a crumpled newspaper. To do this properly, lay the paper flat on a surface. Do the exact same with the other hand.

Whenever you have the option, opt for stairs rather than the elevator. Stairs can be a great work out for many of your body parts and it can burn a lot of calories. If you don’t have much time for exercising throughout your day, this can be a great way to fit some exercise in.

Getting fit isn’t an easy thing to do and a lot of people struggle with getting into shape. Now that you know some information on ways to get fit you want to start trying them out in your every day life. The only way you’re going to see progress is by trying.