Judul : easy yoga for easing pain
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easy yoga for easing pain
- hey everyone, welcometo yoga with adriene. i'm adriene, and today we have a practice for your legs, for your gams. this is in response to a request for people wanting practice
easy yoga for easing pain, after they've been on their feet all day and/or after a long walk or a hike, or maybe a couple of days after a run. so this is a yummy practice to help
your tired old legs feel amazing. this is a really great practice any time i think to just as a little tlc, a little love moment for yourself, connect to your breath and, you know, take some time for you. alright, so hop into something comfy and let's get started. (light music)
okey doke my friends, we're going to begin lying flat on our backs today. so take a second to get settled in here, lie down and, for this beginning portion of our practice, i'mgoing to try to really guide you with my voice so you don't have to crank your neck to see the video. so when you get flat on your back, just take a second to get settled in.
and bring the hands to the lower belly. relax the shoulders and elbows down so you're not havingto hold anything here. and then tuck the chin into the chest just slightly so youcan feel a little length in the back of the neck. and then close your eyes. again, i am invitingyou to just, especially for this first portion, takeyour eyes off the video.
trust me, trust yourself,and just take a couple moments here to close the eyes. and deepen the breath. inhale, take a gigantic,enormous big breath in. and as you exhale, just kind of letting go of the day thusfar. and a big breath in through the nose. and now out through the nose. and keep those bigconscious breaths going.
just take a moment here tocheck in with your body. we're doing yoga for tired legs, but as we know, the beauty of yoga is that it's all connected. so we're checking in with the full body. and using the breath to just settle the thinking mind a little bit. and to really, you know, take a little bit of time for ourselves.
i always say a little goes a long way and that's so true of today's practice. this practice is goingto leave you feeling awesome, feeling good. so your job is to just simply be present and to breathe deep. take a couple more deep breaths here with your eyes closed. see if you can relax through the shoulders
and the arms. see if you can feel yourbreath with your hands so feel the belly rise with your inhale. and fall with your exhale. relax the legs from the hipsto the ankles to the toes. last but not least, maybe tapinto a little inner smile. choose to commit to theduration of this video. and treat yourself to alittle you time, a little tlc. one more deep breath in here,
and then go ahead and letit exhale through the mouth. bat the eyelashes, open your eyes, start to wiggle the toes here. and then when you're ready, we're going to take the hands to the sides. press the palms down on the earth. connect to your center here, so tap into your core as you draw the navel down and we'll lift one leg all the way up
towards the chest and then the other. great, scoop the tailbone up. give yourself a big hug here as you wrap the arms around the shins. and continue with the deep breathing. feel your spine supportedby your yoga mat here and then find any movementthat feels good here, so pointing and flexing through the feet. spreading the toes, you might rock gently
side to side. so the body knows, solet your body talk here and do your best to listenand to breathe deep. cool. now take the hands towards the inseam of your pant or your inner thigh. and reach to grab yourfeet, the arches here. if the hips are too tight for this, you can just do one leg at a time.
we're going to bring the thumbs to the arches of the feet andjust take a second here to massage the arches of thefeet, should feel really good. pressing the arches of the feet, and then if you want to improvise from here, taking it to the toes. maybe your feet are sore from a long walk or a long day or a good hike. maybe to the achilles here,or the ankles.
and then all the way up through the shins and the calves. and then to the knees, just a little love. the quads and then tothe backs of the thighs your hamstrings, which are going to get a good amount of love today. just take a second to rub them or even pat them, whatever feels good. the navel draws down, kneesdraw up towards the chest.
and we open the shouldershere, open the chest rather so we're not holding here. sometimes we don't even realize how much we're holding. we're relaxing the weight of the shoulders down and finding a littleopening through the chest. great, keep the right knee hugging in. send the left leg out long. go ahead and let that leftheel come onto the earth.
and then just notice what's going on in the upper back, orexcuse me lower back here. can you draw the navel down? scoop the tailbone up. and this might seem reallyeasy for a lot of people. so to you, i invite youto tap into the breath. go that next layer. play with your pranayama practice. breathe deep.
great and when you're ready, we're going to slowly peel the nose up towards the knee. and the key word is towards, so we don't have to touch. you don't have to strain here. finding a little length, staying active in that left leg, that extended leg. take one more deep breath here,
and then exhale, release and switch. left knee in, right leg extends out. pay attention to the lower back here. firm through the top ofthe right thigh bone, breathe deep. open in the chest,relaxed in the shoulders. then gently peeling nose uptowards the left knee here. keeping the shoulders relaxed. sending awarenessthroughout the entire body
for today's practice. and really using thesenice long yummy breaths. to really make the most outof this time on our mat. gently release. great, right knee comesup to join the left. this time we cross the ankles here. grab the big toe with the middle finger, index finger and thumb. those are your peace fingers here,
or you can grab theouter edges of the feet so you have two options here. and taking a second to bend the elbows. breathing, breathing deep here, you might rock gently side to side. great, then option here. to connect to your core,light a little fire in your belly and rock front to back. rocking all the way up to seated.
other option is to justgently rock to one side and press up. so however you want to come up to seated. make your way there, we'll come into a nice cross-legged seat. sitting up nice and tall. and just three of these. whenever you're ready, we inhale, squeeze the shoulders up to the ears
and exhale, let it go. inhale, squeeze theshoulders up to the ears and exhale nice and easy, let it go. and one more time. and exhale, let it go. awesome, the reason we do this is because as we work with the hips and stuff, that information travelsup to the neck, the shoulders, right, and we don't realize
that we're tensing up in other areas of the body as we'refocusing on certain parts. so, try to think of itall as one moving part. right? okay. so, from cross-legged position, i'm going to take both legs out long. and i'm going to try to keep my heels in line with my hip points here. so instead of zippingthem up together here,
i'm going to give myself a little space. sit up nice and tall, feel free to sit up on a blanket or block here if you need. palms on the tops of thethighs here to start. we inhale, lift andlengthen through the spine. now try to engage the tops of the thighs so much that you're lifting the heels. ready? right here for five moreseconds, you got it.
great and then gently release the heels. pull the right knee all the way up. right heel comes in. great, we take the left elbow to the right hip crease. and then we swim the right fingertips around, finding a twist here. inhale. lift and lengthen,
exhale, grounding down. inhale, lift and lengthen,and then exhale to release. awesome. take the right foot, we're going to grab it with the left handhere and just open up through the hip here, very soft and easy. rocking the baby. front to back and thengently left to right. alright, if you're superopen in the hips already
and you know it would feel good, you can take the outeredge of that right foot right to the elbow creasehere and work this way. just make sure it feels good and that you can stillsit up nice and tall and still keep stabilityin the extended leg. left leg doesn't have to be straight, just nice and aware allthe way through the toes. great, then we release.
and fold the left knee all the way up. left heel comes in. hook right elbow to left knee. swim the left fingertips behind. sit up nice and tall, breathe deep. remember relaxing in the shoulders today, lengthening through the crown. inhale, lift and lengthen,exhale, grounding down through the shoulder blades.
finding that oppositionhere, one more breath. inhale, and then exhale release. great, grab your baby. and begin to rock. checking in with thehip, spreading awareness. all the way out to thesole of that right foot. if it feels good, you're welcome to hook the elbow here. just work mindfully.
and then gently release, awesome. big inhale to reach the arms all the way up. feel free to bend the knees here, press into the heels and then exhale all the way forward. go ahead and let the weight of the head round down and justtake a second here to close your eyes and chill.
if you want to begin tostraighten through the legs you can, but again whatever feels good. maybe the legs are super tight. be gentle, be kind. take one more breath here, big inhale. and exhale to release. awesome, roll all the way up. we'll cross the right ankle over the left and we'll dive forward onto all fours.
great, find your tabletop position here, and any little movementthat feels good here you might shake the hipsa little side to side if you want to sneak in a little catcow you're welcome to. we're going to curl the right toes under whenever you're ready, find extension through that right leg. hold on to your foundation here strong,
might as well. spreading the hands, the fingers, pressing into the top of that back foot. keep an awareness through the spine as you rock front to back, waking up through the right foot. stretching through the calfwith the back of the leg. great, when you're ready, inhale, lift the right leg all the way up.
lift from your right inner thigh. keep the right toes pointing down. and then on an exhale,bend the right knee, step it all the way up into your lunge. keep the back knee lowered, walk it back. make sure front knee's over front ankle. light on the fingertips here, again walk that leftknee back a little bit if it feels good.
then find that opening through the chest that we had on our backs in that. ease in the shoulders, so we're not here, we're not here. we're creating a little bit of space. and then breathe deep here. you're welcome to come onto the top of the back foot if that feels awesome. otherwise, keep the toes curled.
squeeze the inner thighs together. and here we go. finding a little liftfrom the pelvic floor, connecting to your core, you got this, bring the palms together,inhale to lift up. and then we're justgoing to take the palms and bring them to the outeredge of the right knee here. and then maybe begin to find a twist. imagine someone kissing you on the left
side of the neck here. you're welcome to bring right hand to the small of the back. whatever feels good. great, slowly comingall the way back down. your hands are going to come towards the left side of your mat. coming into a littlelizard variation here. you can lift the back knee.
if you're wanting alittle more, or keep it nice and lowered. other options here tocome to the forearms. you might walk your righttoes out a little bit. just creating a little more space, you might come all the way to the forearms for a deeper hip stretch. wherever you are, take twomore nice full breaths. beautiful.
now we'll bring the right hand around so we're framing the right foot again. inhale, look forward, and exhale. pull the hips back, flex the right toes towards the sky, walkthe fingertips underneath the shoulders and keep the left hip right over that left knee. so there's a tendency to come all the way back here, but for this, let's stay
stacked in the bones. relaxing the head overwhenever you're ready. right toes toward the sky. great, then rollingthrough your right foot. come back to your low lunge. plant the palms and connect to your core a little bit here as yousqueeze the right knee all the way up and comeback to your tabletop. great big breath in here.
big breath out. here we go, curling theleft toes on our other side. stretching through that left foot. we're not collapsingin the shoulders here. lots of awareness through the shoulders, the chest, the neck. see if you can try toreach back through that left pinky toe. and see if you can hear your breath.
here we go, when you're ready, big inhale to lift the left leg all the way up. lift from your left inner thigh, keep the left toes pointing down. so instead of opening up here, we're keeping and lifting. and big breath in, onan exhale we squeeze. left knee up in towardsthe heart of the chest, and then step it up into a lunge.
walk the right knee back a bit. nice stretch here, breathe deep. careful not to crash into the weight of the fingers. find a little lightness here. palms come together,we connect to our core a little bit here. finding a lift from the pelvic floor. imagine this scissor effect here.
really getting a nice stretchthrough that right quad. pull the left hip creaseback and here we go. up and over with our palms together, anjali moudjar, we takeit into a little twist. we can stay here, maybebegin to turn your gaze past your left shoulder. finding stability inthe legs, you got this. keep breathing, maybe lefthand to the lower back. remember, it's all connected.
one more breath here, you got it. great and then release. hands come to the right side of the mat, we come to a little lizard variation here. your version, so listen to your body. keep listening to thesound of your breath. different variations here,also each side is different. you already know that,but just a reminder. one more deep breath in.
and big exhale out. great, take the left hand, bring it around to frame the foot. and when you're ready, sendthose hips up and back. this time, left toes up towards the sky. so strong awarenessthrough that left foot, walk the fingertips back. bow the head whenever you're ready. get lost in the sound of the breath here.
great then inhale in. on your next exhale, roll through that left foot. plant the palms, see if you can tap into a little core strength here as you step the left foot all the way back. left knee comes to join the right. we curl the toes under and nice and easy, we walk the palms back,sending the hips back. we come to a kneeling position here.
we're here for five breaths, you got this. close your eyes and breathe deep. try to press into your pinky toe. sit up tall. open the chest, lift your heart. two more breaths, count them out. good. after your last breath here,come back to all fours. and what we're goingto do here is actually
take the left foot back,and we're just going to cross the right toes,bring them up and around. coming to cow legs here. so the right leg is front,the left leg is behind. and then i use my handshere to slowly sit back into the posture. this is a really nice wayto get into this pose. i think especially if you'rereally tight or tired. so we're coming from all fours, again
bringing the right knee infront, left knee behind. and then we're using the handsto slowly come to sit back. you can sit on theblanket or the block here. we're almost done, you're doing awesome. hands come to the archesof the feet once again, and we sit up nice and tall. maybe you take this momentto check in with the head, the neck. drawing big circles with the nose.
maybe you prefer a deeper hip stretch, so you take this moment to bow forward. nose to the knee. maybe you're tight in thechest and the shoulders, you want to take the fingertips behind. either reverse namasteor palms interlaced, fingertips interlaced. so definitely make it your own here. great and then we'll send the arms
all the way forward, come back up to all fours. take your time, just unravel and switch. so right knee comes to the center. left knee comes on top, left toes up and around. and then when you feel likeyou've found the foundation of the legs, use thehands to guide you back. gomukhasana.
gomukhasana legs, cow legs. it's like this is the headand these are the ears. if you've ever wondered. if you take a look down, you can see. i love it. you know me, i like to use my imagination. that's an understatement. okay, so nice and tall, and then just tap into the sensationsof what it feels like
on this side. take a variation that feels good to you, and it could just be herein stillness, breathing. slowly. and then just noticeif you're kind of tense in the shoulders here. take one more big breathto find relaxation in the shoulders andlift through the chest. just playing with that opposition.
and then we'll reach the arms forward, spread the palms, come all the way back. unravel the legs. and we'll drop the belly. inhale, exhale, round through the spine. stay here, really arching the back like a black halloween cat. a little bit of a tongue twister there. press into all 10 knuckles.
press into the tops of the feet, one more breath here. and then release back to neutral, awesome. take the legs, fling them to one side. come to lie all the way down once again. this time bringing the feet together, soles of the feet together. getting really comfy on your mat. we're going to end incobbler's pose here today.
bringing the soles of the feet together and then taking the knees wide. it's nice to bring thehands to the belly here. another nice thing ifyou've been on a long, hot hike or a steamy hot hike. a hike or a run, you might take the hands, interlace the fingers behind the head and just let the armpitchest breathe here. and this is how we're going to end today.
so i encourage you toat least take five nice long, smooth deep breaths here. after this posture, you might windshield wiper the legs a little bit. you might take a meditation moment. you might extend the legs out long into chevassin. but i'd like to inspire you to make these decisions on your own
and to find what feels good. ooh, super loud plane. i'll roll with it. so when you're settledin, close your eyes. and again, your practicecan continue after this video is over. but we'll take one big breath,one last big breath together. just connecting us andall the other people practicing around the world.
acknowledging the highest in ourselves. and acknowledging thehighest in each other. to that we say thank you and namaste.
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