WEBVTT 00:00:00.160 --> 00:00:02.920 - Hi everyone and welcome to Yoga With Adriene. 00:00:02.920 --> 00:00:06.350 I'm Adriene and this is Benji. 00:00:06.350 --> 00:00:10.375 And today we have a yoga for 00:00:10.375 --> 00:00:12.360 sickness recovery. 00:00:12.360 --> 00:00:16.560 Post sickness, you're recovering from illness. 00:00:16.560 --> 00:00:18.390 A lot of us have been there lately 00:00:18.390 --> 00:00:21.590 and I wanted to make a practice that you could turn to 00:00:21.590 --> 00:00:24.875 when you were feeling 00:00:24.875 --> 00:00:28.134 pretty frustrated from being sick 00:00:28.134 --> 00:00:31.740 and yet needing to do something for your body. 00:00:31.740 --> 00:00:33.620 It's really hard to move and 00:00:33.620 --> 00:00:37.140 nurture the body when you're sick for so long. 00:00:37.140 --> 00:00:40.410 So I hope this practice really supports you and just getting 00:00:40.410 --> 00:00:43.960 a little bit of loving gestures back into the body, 00:00:43.960 --> 00:00:45.350 some nice, easy breath. 00:00:45.350 --> 00:00:47.230 Bring some blankets in a pillow if you have it. 00:00:47.230 --> 00:00:49.130 If not, just come on down to the ground 00:00:49.130 --> 00:00:52.522 in your comfy clothes and let's get started. 00:00:52.522 --> 00:00:55.998 (upbeat music) 00:01:05.080 --> 00:01:08.133 Alright, my sweet friend, 00:01:08.133 --> 00:01:10.880 I hope you're already down on the ground 00:01:10.880 --> 00:01:14.530 but if not, take your time getting there. 00:01:14.530 --> 00:01:17.160 When I was recovering from illness, 00:01:17.160 --> 00:01:22.260 I know that just even getting down here on the mat was a lot. 00:01:22.260 --> 00:01:24.700 And also I'm here to meet you at different 00:01:24.700 --> 00:01:25.920 stages of your recovery. 00:01:25.920 --> 00:01:27.950 So wherever you are, 00:01:27.950 --> 00:01:31.680 let's begin together nurturing 00:01:31.680 --> 00:01:35.430 the breath with some awareness 00:01:35.430 --> 00:01:39.180 and just tender loving care. 00:01:39.180 --> 00:01:41.951 So come to a seated position 00:01:41.951 --> 00:01:44.184 and start to notice your breath 00:01:44.184 --> 00:01:48.760 or if you want to start lying down, you can start lying down 00:01:48.760 --> 00:01:51.960 and everyone just close your eyes. 00:01:51.960 --> 00:01:53.520 I'm lucky enough to have a 00:01:53.520 --> 00:01:58.560 sweet assistant here to help with the healing process. 00:01:58.560 --> 00:02:00.600 And just start to notice your breath. 00:02:00.600 --> 00:02:01.840 If you have a cough, 00:02:01.840 --> 00:02:05.040 you might come to lay on your side or sit up. 00:02:05.040 --> 00:02:07.480 If you're congested, you might consider 00:02:07.480 --> 00:02:12.934 rubbing some Vick's Vapor Rub on your chest, on your nose. 00:02:13.800 --> 00:02:16.397 Just start to notice your breath. 00:02:19.610 --> 00:02:22.860 And take it easy on yourself here. 00:02:22.860 --> 00:02:27.710 This practice is about nurturing 00:02:27.710 --> 00:02:30.240 the whole body. 00:02:30.240 --> 00:02:33.240 And therefore, your mental health too, 00:02:33.240 --> 00:02:36.817 your emotional health that 00:02:36.817 --> 00:02:41.472 wanes a bit when we are ill. 00:02:48.780 --> 00:02:51.899 And take another deep breath in here. 00:02:53.220 --> 00:02:55.150 And this time as you exhale, 00:02:55.150 --> 00:02:58.140 blow it out through the lips, 00:02:58.140 --> 00:03:01.320 almost like you're blowing out a candle. 00:03:01.320 --> 00:03:02.924 Inhale in again. 00:03:04.666 --> 00:03:08.166 And just nice and easy blowing it out through the lips. 00:03:09.750 --> 00:03:13.417 And one more time just like that, inhale in. 00:03:17.280 --> 00:03:19.710 Nice, if you're lying on your back, 00:03:19.710 --> 00:03:23.940 gently, gently, gently press yourself up to seated. 00:03:23.940 --> 00:03:25.260 And from a seated position, 00:03:25.260 --> 00:03:27.990 you're gonna bring your left hand to the ground, 00:03:27.990 --> 00:03:28.800 just like so, 00:03:28.800 --> 00:03:32.040 and you can keep things kind of almost lazy here today. 00:03:32.040 --> 00:03:34.014 It doesn't have to be super active, 00:03:34.014 --> 00:03:35.460 maybe like other practices. 00:03:35.460 --> 00:03:38.742 And if you're like, "Got it, boss. (chuckles) No problem." 00:03:38.742 --> 00:03:40.840 Benji, got the note. Okay, great. 00:03:40.840 --> 00:03:42.780 So nice and easy. 00:03:42.780 --> 00:03:45.220 Pressing the left hand into the earth or leaning, 00:03:45.220 --> 00:03:47.100 you're just gonna open the chest, 00:03:47.100 --> 00:03:51.120 reach the right arm all the way up at a diagonal. 00:03:51.120 --> 00:03:52.980 Inhale in. 00:03:52.980 --> 00:03:54.780 Exhale, side body stretch. 00:03:54.780 --> 00:03:57.561 So take the right fingertips up and over. 00:03:58.740 --> 00:04:02.760 Then inhale to that nice open wingspan again. 00:04:02.760 --> 00:04:05.330 And then exhale, keep the left palm grounded. 00:04:05.330 --> 00:04:08.540 You're just gonna wrap your right arm around 00:04:08.540 --> 00:04:11.820 to kind of hug your left side. 00:04:11.820 --> 00:04:14.423 So we inhale, expand. 00:04:15.480 --> 00:04:18.485 Exhale, side body stretch. 00:04:19.800 --> 00:04:21.987 Inhale, expand. 00:04:22.740 --> 00:04:25.680 And exhale, drawing it in. 00:04:25.680 --> 00:04:28.280 Gentle twist in the spine. 00:04:29.122 --> 00:04:32.464 Woo, inhale, expand. 00:04:33.480 --> 00:04:37.020 Exhale, side body stretch. 00:04:37.020 --> 00:04:38.580 Slow and steady. 00:04:38.580 --> 00:04:40.260 Inhale, expand. 00:04:40.260 --> 00:04:42.300 Open the chest. 00:04:42.300 --> 00:04:46.320 And exhale, wrap your wing inward. 00:04:46.320 --> 00:04:49.200 Let's do one more just like that and just notice how you feel. 00:04:49.200 --> 00:04:52.380 You might feel a little emotion here. 00:04:52.380 --> 00:04:57.384 It can be kind of vulnerable to fall. 00:04:59.280 --> 00:05:01.950 But it's all part of the process 00:05:01.950 --> 00:05:06.980 and it's an important part of our living process. 00:05:06.980 --> 00:05:09.450 Alright, come all the way back up 00:05:09.450 --> 00:05:11.040 and we'll take it to the other side. 00:05:11.040 --> 00:05:14.340 So again, soft pressing in of the 00:05:14.340 --> 00:05:16.980 right hand to the earth just to ground you like, 00:05:16.980 --> 00:05:19.260 "Whoo, I'm still alive, I'm here." 00:05:19.260 --> 00:05:24.264 And then we'll send the left fingertips out at a diagonal. 00:05:26.040 --> 00:05:28.560 So if you're further along in the recovery process, 00:05:28.560 --> 00:05:30.312 you can really pay attention to what's happening 00:05:30.312 --> 00:05:33.060 in your abs here and your shoulder blades, 00:05:33.060 --> 00:05:34.760 your scapula as well. 00:05:34.760 --> 00:05:37.597 Otherwise, just keep it really soft and easy. 00:05:38.520 --> 00:05:40.620 Here we go, inhale. 00:05:40.620 --> 00:05:42.900 Exhale, side body stretch. 00:05:42.900 --> 00:05:46.800 We lean and reach over with the left fingertips. 00:05:46.800 --> 00:05:51.090 And then inhale, expand, press into the right palm. 00:05:51.090 --> 00:05:53.532 Exhale, wrap it in. 00:05:54.480 --> 00:05:58.320 Maybe kiss your right shoulder. (kisses) Why not? 00:05:58.320 --> 00:06:00.221 Inhale, open. 00:06:01.260 --> 00:06:04.905 Exhale, side body stretch. 00:06:06.420 --> 00:06:09.360 Inhale, open. 00:06:09.360 --> 00:06:13.202 And exhale, wrap it in. 00:06:14.880 --> 00:06:17.880 Inhale, open, nice and slow. 00:06:19.140 --> 00:06:22.145 Exhale, side body stretch. 00:06:23.220 --> 00:06:26.760 Inhale, open your wingspan. 00:06:26.760 --> 00:06:30.120 And exhale, gather it in, wrap in. 00:06:30.120 --> 00:06:32.160 Kiss your right shoulder. (kisses) Why not? 00:06:32.160 --> 00:06:33.300 One more time on your own. 00:06:33.300 --> 00:06:35.407 You don't have to kiss your shoulder anymore. 00:06:37.380 --> 00:06:41.340 Maybe you just need a little smile, little love. 00:06:41.340 --> 00:06:43.140 Inhale. 00:06:44.700 --> 00:06:48.550 And on your last exhale, 00:06:48.550 --> 00:06:50.580 we'll release. 00:06:50.580 --> 00:06:55.200 Come back to center, bring the palms to the knees. 00:06:55.200 --> 00:06:58.980 So inhale, lift the chest here. 00:06:58.980 --> 00:07:03.672 Exhale, drop the chest, round everything forward. 00:07:04.920 --> 00:07:08.737 Think Cat-Cow here so lift is like the Cow. 00:07:12.360 --> 00:07:17.800 And exhale, the chin to chest is rounding the spine, like Cat. 00:07:17.800 --> 00:07:22.344 And you can just close your eyes and get lost a little bit here, 00:07:22.344 --> 00:07:25.380 lifting and breathing in. 00:07:25.380 --> 00:07:29.988 And exhaling and softening down. 00:07:36.600 --> 00:07:39.033 Like a soft wave. 00:07:40.980 --> 00:07:42.660 You know, we always talk about 00:07:42.660 --> 00:07:46.920 like it's not about how it looks, it's about how it feels. 00:07:46.920 --> 00:07:49.790 Now this practice is really (clicks tongue) 00:07:49.790 --> 00:07:52.670 just getting to the root of that. 00:07:54.785 --> 00:07:57.783 I know what it's like to be so sick. 00:07:59.040 --> 00:08:03.720 And just allow yourself to be in this state, 00:08:04.860 --> 00:08:07.509 in the messy part. 00:08:11.940 --> 00:08:15.360 Nice, then inhale, lift all the way up. 00:08:15.360 --> 00:08:17.590 We're gonna come onto our backs now. 00:08:17.590 --> 00:08:21.060 So I have a blanket out here to lay on. 00:08:21.060 --> 00:08:23.770 You can lay on a blanket or 00:08:23.770 --> 00:08:26.120 you can just come straight on the mat, on the ground. 00:08:26.120 --> 00:08:28.320 We're gonna come all the way to our backs and we're gonna 00:08:28.320 --> 00:08:31.253 hug the knees into the chest when we get there. 00:08:32.580 --> 00:08:35.855 Now Benji and I are sharing this mat. 00:08:35.855 --> 00:08:36.855 Okay. 00:08:38.220 --> 00:08:42.960 And just take a second here to chill with the knees hugging in. 00:08:42.960 --> 00:08:44.520 Feel the stretch the low back. 00:08:44.520 --> 00:08:49.020 If you're like me and I was in bed for 00:08:49.020 --> 00:08:51.037 weeks. (laughs) 00:08:53.340 --> 00:08:56.340 This is heaven, just hugging the knees in, 00:08:56.340 --> 00:08:57.900 feeling that stretch in the low back. 00:08:57.900 --> 00:08:59.380 If you need a little more, 00:08:59.380 --> 00:09:01.200 maybe you rock from side to side, 00:09:01.200 --> 00:09:03.960 getting a little massage. 00:09:03.960 --> 00:09:07.440 If you want even more discipline, 00:09:07.440 --> 00:09:08.640 you can train the mind 00:09:08.640 --> 00:09:13.370 to find neutral spine as your knees go out 00:09:13.370 --> 00:09:17.406 and then to find a nice flat back as the knees come in. 00:09:23.580 --> 00:09:26.380 Flush lower back as the knees come in, 00:09:26.380 --> 00:09:28.980 neutral spine, tailbone down as the knees go out. 00:09:28.980 --> 00:09:33.080 So you have a lot of options depending on what you're 00:09:33.080 --> 00:09:37.844 able to facilitate and focus on today. 00:09:50.280 --> 00:09:54.960 Nice. Then slowly release the feet to the ground. 00:09:54.960 --> 00:09:59.700 You're gonna bring your right ankle to cross your left thigh. 00:09:59.700 --> 00:10:02.460 And if you are stuffed up here, 00:10:02.460 --> 00:10:07.560 you could use a block or a pillow or rolled up blanket 00:10:07.560 --> 00:10:10.320 to just kind of prop up the head 00:10:10.320 --> 00:10:13.080 a little bit here for these next loops. 00:10:13.080 --> 00:10:14.600 (Adriene's head thuds loudly) 00:10:14.600 --> 00:10:17.980 Ow. I'm gonna keep rolling. Okay. (laughs) 00:10:17.980 --> 00:10:21.032 Keepin' it real. Alright, so we're here. 00:10:22.380 --> 00:10:24.420 And you may not need to prop your head up either. 00:10:24.420 --> 00:10:26.040 And we're gonna thread the needle here, 00:10:26.040 --> 00:10:30.014 interlace the fingertips behind the back that the left thigh. 00:10:31.500 --> 00:10:35.820 And in a nice loving way 00:10:35.820 --> 00:10:37.920 we might start to rock side to side. 00:10:37.920 --> 00:10:41.340 We might squeeze the legs up towards the chest. 00:10:42.420 --> 00:10:44.100 We might find this is just kind 00:10:44.100 --> 00:10:46.360 of much too much and we're just gonna be here with the 00:10:46.360 --> 00:10:48.190 left foot on the ground 00:10:48.190 --> 00:10:51.590 pressing the right thigh out. 00:10:51.590 --> 00:10:54.140 Maybe have a bit more energy and no sinus pressure, 00:10:54.140 --> 00:10:56.310 you might flip over and do another version 00:10:56.310 --> 00:10:58.660 of One-Legged Pigeon. 00:10:59.760 --> 00:11:04.265 Wherever you are soften the skin of the face and breathe. 00:11:07.440 --> 00:11:10.756 And as you stay in this stretch 00:11:10.756 --> 00:11:13.100 continue to find places where you can 00:11:13.100 --> 00:11:16.050 just bring a little more ease and softness. 00:11:16.050 --> 00:11:20.873 Shoulders, neck, jaw. 00:11:27.480 --> 00:11:29.497 Breathing. 00:11:44.640 --> 00:11:47.460 And slowly release the left foot to the ground. 00:11:47.460 --> 00:11:51.420 You're gonna keep this right leg crossing over the left. 00:11:51.420 --> 00:11:52.680 So you're gonna cross it over 00:11:52.680 --> 00:11:54.420 almost as if you're sitting at a desk. 00:11:54.420 --> 00:11:56.419 You can rotate the ankle if you want here. 00:11:56.419 --> 00:11:59.780 You can stay like this or you can even come into Eagle legs. 00:11:59.780 --> 00:12:02.920 You're gonna bump your hips to the right here 00:12:02.920 --> 00:12:05.580 and then allow your knees to fall to the left. 00:12:05.580 --> 00:12:09.600 And I have this lovely breathing bolster here 00:12:09.600 --> 00:12:13.020 that I will use. Way to go, buddy. 00:12:13.020 --> 00:12:15.716 And then open up through your right shoulder. 00:12:17.460 --> 00:12:20.700 Maybe turn onto your right ear and breathe. 00:12:20.700 --> 00:12:22.819 Be like Benji. 00:12:23.700 --> 00:12:26.141 Relaxed in the body. 00:12:27.960 --> 00:12:30.543 Fully in the breath. 00:12:42.960 --> 00:12:46.800 And then slowly begin to melt it all back to center, 00:12:46.800 --> 00:12:49.330 bump the hips back to center, 00:12:49.330 --> 00:12:53.266 and we'll cross the left ankle over the right this time. 00:12:55.260 --> 00:12:57.730 And just notice how 00:12:57.730 --> 00:13:01.620 even when we're recovering from an illness 00:13:01.620 --> 00:13:04.080 we're wanting to like rush to get to the next thing. 00:13:04.080 --> 00:13:05.520 That was such a big thing for me. 00:13:05.520 --> 00:13:07.200 Like, "I just want to be better already." 00:13:07.200 --> 00:13:09.670 So in this hip stretch, 00:13:09.670 --> 00:13:13.200 can we sit in it? 00:13:13.200 --> 00:13:15.837 Can we be still? Can we breathe in it? 00:13:17.280 --> 00:13:19.277 Whatever version. 00:13:22.500 --> 00:13:26.340 Can we find areas of the body 00:13:26.340 --> 00:13:29.460 that we can soften and just find a little more ease? 00:13:29.460 --> 00:13:32.160 And soft, easy movement's good too. 00:13:32.160 --> 00:13:34.983 If that feels right in your body. 00:13:45.120 --> 00:13:48.197 Just let your shoulders be heavy 00:13:48.197 --> 00:13:51.349 and then soften the skin of the forehead. 00:14:14.700 --> 00:14:18.020 And then gently release the right foot to the ground, 00:14:18.020 --> 00:14:20.640 cross the left leg over the right. 00:14:20.640 --> 00:14:24.060 You can take the bind if you like or leave it, 00:14:24.060 --> 00:14:25.003 let it go. 00:14:25.003 --> 00:14:27.370 Bump the hips to the right this time. 00:14:27.370 --> 00:14:30.780 Knees, sorry, bump the hips to the left this time, knees fall 00:14:30.780 --> 00:14:35.374 to the right and we open up here through the left shoulder. 00:14:36.720 --> 00:14:39.617 Maybe turning onto the left ear. 00:14:41.460 --> 00:14:43.158 Breathe. 00:14:46.920 --> 00:14:50.820 And honestly, any sounds that need to 00:14:50.820 --> 00:14:53.230 or want to come out here, 00:14:53.230 --> 00:14:55.680 I say let them. 00:14:55.680 --> 00:14:58.844 Allow for that release, that 00:15:00.090 --> 00:15:03.550 most likely healing release. 00:15:06.120 --> 00:15:07.751 Hmm. 00:15:25.680 --> 00:15:30.766 And very, very gently bring it back to center. 00:15:32.100 --> 00:15:33.266 Awesome. 00:15:34.440 --> 00:15:39.270 Realign the hips to the middle of your practice space and 00:15:39.270 --> 00:15:43.581 we'll send one leg up towards the sky, just one. 00:15:45.240 --> 00:15:48.900 And then lower it down and send the other one. 00:15:48.900 --> 00:15:51.000 Hands can rest on the belly or the hips, 00:15:51.000 --> 00:15:52.442 fronts of the hips. 00:15:53.880 --> 00:15:57.120 Nice. And just once we're gonna send both legs up, 00:15:57.120 --> 00:16:01.200 waterfall here or legs up the wall. 00:16:01.200 --> 00:16:02.675 Breathe. 00:16:04.020 --> 00:16:06.420 You're here for three. 00:16:06.420 --> 00:16:09.215 Breathe, you're here for two. 00:16:11.660 --> 00:16:14.460 And one, slowly release, 00:16:14.460 --> 00:16:15.900 bring the soles of the feet together, 00:16:15.900 --> 00:16:19.620 knees wide, Supta Baddha Konasana. 00:16:19.620 --> 00:16:22.784 Reclined Cobbler's Pose. 00:16:26.220 --> 00:16:28.669 Take a deep inhale in. 00:16:31.402 --> 00:16:36.221 And a long exhale to release. 00:16:48.420 --> 00:16:50.986 One more cycle of breath here. 00:16:52.920 --> 00:16:56.280 And then bring your hands to the outer edges of your legs, 00:16:56.280 --> 00:16:59.760 just kind of assist the heaviness of the legs in. 00:16:59.760 --> 00:17:03.120 We'll press up, lift the heels, just the heels. 00:17:03.120 --> 00:17:05.575 Press in the toes and then lower. 00:17:06.600 --> 00:17:08.736 Just the heels lift. 00:17:10.200 --> 00:17:12.480 And lower and one more time. 00:17:12.480 --> 00:17:16.380 Lift and lower. 00:17:16.380 --> 00:17:18.000 This time lift all the way up. 00:17:18.000 --> 00:17:21.515 Press up off the toes, draw the knees into the chest. 00:17:21.515 --> 00:17:22.740 We're gonna reach, 00:17:22.740 --> 00:17:26.385 grab the outer edges of your feet 00:17:26.385 --> 00:17:29.520 for a little Happy Baby or modified Happy Baby. 00:17:29.520 --> 00:17:31.260 So kick the feet up, 00:17:31.260 --> 00:17:32.880 soles of the feet towards the sky, 00:17:32.880 --> 00:17:35.598 tailbone towards the ground. 00:17:35.598 --> 00:17:38.350 Modification would be to just do one leg at a time 00:17:38.350 --> 00:17:41.720 or to keep it nice and low 00:17:41.720 --> 00:17:44.160 or you can open the legs to a straddle. 00:17:44.160 --> 00:17:48.133 Just rolling around here for three cycles of breath. 00:17:57.540 --> 00:18:00.480 And after your three cycles of breath, 00:18:00.480 --> 00:18:02.400 you may take the blanket 00:18:02.400 --> 00:18:04.620 if you brought one 00:18:05.493 --> 00:18:07.639 and cover up with it. 00:18:22.200 --> 00:18:24.112 I'll share with Benji. 00:18:25.260 --> 00:18:29.880 And again, keep that head propped up if you need. 00:18:29.880 --> 00:18:32.604 Come onto your side if you need. 00:18:34.140 --> 00:18:36.571 We're gonna come into 00:18:38.523 --> 00:18:39.720 Shavasana here. 00:18:39.720 --> 00:18:42.120 So close your eyes, allow your hands to rest, 00:18:42.120 --> 00:18:45.180 wherever it feels good, let your body be heavy, 00:18:45.180 --> 00:18:48.150 feel your weight 00:18:48.150 --> 00:18:51.120 release, melting into the earth, 00:18:51.120 --> 00:18:53.820 let everything go. Ooh. 00:18:53.820 --> 00:18:57.480 Any, I was gonna say any songs. 00:18:57.480 --> 00:18:59.400 Any sounds that need to come out here, 00:18:59.400 --> 00:19:01.794 ah, just let them go. 00:19:03.300 --> 00:19:05.156 Part the lips. 00:19:10.260 --> 00:19:12.264 And rest. 00:19:27.780 --> 00:19:31.432 Allow your breath to be nice and easy here. 00:19:33.984 --> 00:19:39.120 And just inhaling lots of love in and lots of love out. 00:19:41.040 --> 00:19:46.543 Choosing to trust your body and its wisdom. 00:19:50.160 --> 00:19:52.777 Notice the support 00:19:53.823 --> 00:19:56.220 that you feel from this practice, 00:19:56.220 --> 00:19:58.440 from the earth underneath you, 00:19:58.440 --> 00:20:01.680 and hopefully, from my voice, 00:20:01.680 --> 00:20:04.560 I really do care and 00:20:04.560 --> 00:20:08.120 I know what it's like to 00:20:08.120 --> 00:20:10.860 be recovering from sickness. 00:20:10.860 --> 00:20:13.570 So, just a reminder 00:20:13.570 --> 00:20:15.880 to give yourself grace. 00:20:17.400 --> 00:20:19.462 Just do your best. 00:20:21.600 --> 00:20:24.085 Treat your body kindly. 00:20:26.100 --> 00:20:28.380 Be patient. 00:20:28.380 --> 00:20:31.506 Healing is a process. 00:20:38.040 --> 00:20:42.290 I hope you can stay resting here for as long as you can. 00:20:43.440 --> 00:20:45.180 Benji and I are gonna sign off 00:20:45.180 --> 00:20:49.080 and just know that we're always here for you. 00:20:49.080 --> 00:20:51.440 Continue to drink lots of water. 00:20:51.440 --> 00:20:54.383 And wherever you are, I send you my love. 00:20:56.028 --> 00:20:59.465 (upbeat music)