Yoga learning 10-Minute Yoga For Self Care - Yoga With Adriene > Yoga

 

- Alright lovers,
let's begin in Child's Pose.
Come on down,
and get low,
and if Child's Pose
is not a posture
that feels loving to
you then you can start
in just a nice, comfortable
seat of your choice.
Wherever you begin today,
take a moment to
relax your shoulders
and to close your eyes,
and begin to gently listen
to the sound of your breath.
Soften through your jaw.
Relax the area
between your two eyebrows
and if you're in Child's Pose
you might take a moment here
to just gently
rock back and forth
massaging the brow line.
And just, perhaps
stimulating that third eye area.
Continue to listen to
the sound of your breath.
See if you can make the
inhalation a little bit longer,
and the exhalation
a little bit longer.
Then nice and slow,
we'll reach the fingertips
towards the
front edge of the mat.
Inhaling.
Exhale, slowly
begin to roll it up.
So if you're in
the comfortable seat
we're coming to join you.
Stacking head over heart,
heart over pelvis here.
Sit up nice and tall,
lift up through the chest
and we're gonna send
the fingertips forward
as if you were reaching to
grab something or hug someone,
and then you're just
gonna circle right around back
and hug yourself, I love it.
Notice which arm's on top,
we're gonna alternate.
Lift the elbows
and walk the fingertips
towards the center of
your back, breathe here.
Now if this is a
little too much for your knees
you can come to
cross legged or everyone,
just lift up a little
bit from your pelvis floor,
to find a little
energetic lift if you will,
up through the
center channels and in line.
One more big breath in here.
Just notice what it
feels like to hug yourself,
and if it feels silly
that's great, just notice.
And then release,
you reach forwards,
spread the fingertips
some energy here,
and it's like you're reaching
to grab and hug someone,
but whoa, circle
around back and hug yourself.
Just a slight metaphor
there, just a tiny one.
Alright, you might start to
massage the upper back body now.
Feeling your fingers
and shoulder blades.
Again, a little energetic
lift up through the spine
and take one more
deep breath in here,
and then exhale, release.
Wonderful.
Knees are gonna come
as wide as the yoga mat
and we're gonna
pop up to all fours
setting ourself up
for a nice stretch,
in the neck, the shoulders,
upper back body.
So knees are as
wide as the yoga mat.
We're gonna inhale, reach
the right fingertips forward,
that reach again, feel the
length in the right side body
and then try to
maintain that length
as you thread the needle.
Right fingertips underneath
the bridge of the right arm
and you come to
rest on your right ear.
Inhale, but open the
chest towards the sky,
and exhale, let the legs,
the feet be heavy.
One more big breath in.
Then exhale coming all the way
through center nice and slow.
Reach the left fingertips
forward, find that space,
that length, stretch,
and then threading the
needle whenever you're ready.
Left ear comes to
the earth, inhale,
lot's of loving as you spiral
your heart towards the sky.
Exhale, lots of love out,
let the feet be heavy.
One more deep breath in.
Then exhale, release, awesome.
Come back to all fours.
Cross the ankles, use
your hands to guide you
all the way through to
a nice cross-legged seat.
Sukhasana.
Alright, soft fingers here,
soft fingers.
You're gonna take your
fingers to the neck here.
Just opposite fingers to the
opposite side of the neck
and you're just
gonna comb out little,
soft easy movement here
and use this time
to tap into the breath.
So it's nothing fancy,
nothing in particular,
but it's the action
and it's marrying
nice deep conscious breath
with this action of
just massaging your neck,
and then when you're ready,
can continue
down to the shoulder
and you decide wether
you want to go front or back
and then just notice
if you're breathing deep.
Can you read a little bit
deeper and with more love,
more mindfulness, more care,
more consciousness?
Obviously we're
breathing all the time,
but more conscious breath.
After you've found some places
to give your love
here on one shoulder
switch, soft fingers to start
and find a little bit of,
movement,
I'm getting Zened out,
movement on the neck
and when you're
ready make your way down.
So start at the neck
though and make your way down,
the shoulder and you can choose,
there's a fork
in the road there,
you can choose to
come to the front,
and, then the back.
And then, again reconnecting
with nice conscious breath
here, a little goes a long ways,
just notice how you feel,
and sometimes when we
actually stop to just massage,
just a simple shoulder
like this and breath deep,
some emotion will come up
and you might just
be like holy moley,
I haven't been
checking in with myself.
So if you experience
anything like that,
enjoy, enjoy that recognition.
Alright, we'll release that
and we're just gonna bring one
foot in front of the other,
take the thumbs right
to the arch of the foot
and just kneading
with the thumbs here.
Now as you do this,
nice long smooth deep breath
and heavy in the hips.
See if you can soften your jaw
and soften the skin of
the face, the forehead,
'cause sometimes
we don't even realize
we're clenching in
an area of your body,
in areas of your
body adding extra tension.
So as we massage
the foot, the ankle,
just take a moment to
also scan the rest of the body,
make sure you're not creating
more tension for yourself.
If you do that on the mat
you are probably
doing that off the mat.
So we just use
this sweet time here
to just check in with that.
Alright, switch, opposite foot,
again we're
starting with the thumbs
on the arch of the foot first
and then you can make your way
around the foot
and the ankle here,
and again heavy in the
quads here, heavy in the hips,
nice full active,
like scary deep breath,
just breath,
breath, breath, breath.
(breathing deeply)
Also, then we'll release that,
here we go, last thing.
We're gonna send
the feet out in front,
knees are gonna
come up towards the sky.
Then you're
gonna send one leg out,
doesn't matter,
actually let's go ahead
and extend the right leg out,
and then you're just
gonna grab the left foot
and see have your
little like hip leg baby here
and you're just
come onto the left elbow
and just massage the
top of the hip there,
the glutes and the piriformis,
and this will be a little
bit different for everyone,
you can move back and forth.
You can extend the leg out long,
and just use your right hand
to gently guide this movement,
and then careful to not
collapse on the left shoulder.
Great, take a deep breath in.
Come all the way back
through center to switch
and then send the left leg
out long, bend the right knee,
catch your right foot,
and then again,
right forearm comes
to the ground here
and we rock a
little back and forth here
exploring the other side.
So I want you to
get a nice stretch,
a nice massage,
excuse me, in the glute,
but also in the top of the hip,
the outer edge of
the hip, the piriformis.
Just feel it out,
maybe you don't even
think about these muscles
or this area of the body
so this is a new discovery.
Take one more
deep breath in here,
sweet and then exhale,
come back to center.
Sukhasana, opposite
leg crossed in front
than the one you did before,
so it's the one
that feels kind of weird.
And we end today with
hands right at the heart.
Deep breath in, lift your
sternum to your thumb,
and exhale, we bow.
Namaste.