Judul : vegas hot yoga and pilates
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vegas hot yoga and pilates
- hello everyone. welcome to yoga with adriene. i'm adriene, and today'spractice is yoga for sciatica or for lower back pain, nerve pain. this is a really great practiefor anyone who has dealt with
vegas hot yoga and pilates, any flare ups in the lower back body. perhaps you're recovering from an injury, and you're needing toease back into things. be really mindful.
if you are in pain now, youmight need to ask your doctor or you might need to checkin and just make sure you're doing the right exercise, but this is a really yummy practice that's going to balancestrengthening and stretching in a really kind and loving way. so, for today's practice,you're gonna need a towel, a little towel if you have it. if you have a yoga strap, awesome,
or if you have a tie,you can use that as well. just something about yay long that will help you find length. alright, so hop into something comfy. grab your towel or your strap or your tie, and let's get started. (lively, bouncy strumming music) alright, the first thing we're gonna do is going to be a supine on our backs,
and you're gonna need your towel or your strap or yourtie, whatever you got. so, put it right to your sideso you can grab it easily, and then bend the knees, use your hands to slowlyroll down to your back. get situated here. connect with your breath. knees are up towards the sky. feet are on the mat.
and take a second to bringthe hands to the belly or right to the hip points here, and just notice what'sgoing on in the lower back. if there's a space, ifyou can crawl your hand between the lower back, see if you can make an adjustment tobring your lower back flush with the mat. and if you have to adjustyour feet, please do. so the lower back is nowpressing against the mat
and since we're here to practice and go the extra mile, self love and care, take a moment to close your eyes, and deepen your breath. and then we're gonna startwith this really, really fancy yoga move that a friend ofmine taught me the other day, reminded me of it in class. and it's where you take thetwo corners of your mouth and gently lift them uptowards your eyes or your ears.
so chances are if you're doing this video, you're tending to a little back pain or maybe you're wanting to prevent it, but we could all use a littlereminder to smile and breathe. you're in the right place. i got your back. we're gonna start by keeping the left foot on the ground. and slowly, nice and slow,
lifting the right leg up high, so it doesn't have to straighten. if it does, great, if not, no worries, but what we do want to pay attention to is the lower back body here. so, if it's starting to come up, we're gonna make adjustments, either by bending theknee so that we can scoop the tailbone and keep the lowerback on the mat, et cetera.
so take a second to noticewhat's going on in your body. and then we're gonna grab your strap. in this case it's a towel. so i'm using a towel becausei imagine that most people have a towel at home, but if you have a yoga strap, awesome. they're really great. i'm gonna bend the kneeto slowly grab my foot with my towel, and thenfind extension here.
so, one arm has one end. the other arm has the other. keep them like that, asyou loop the shoulders, snuggle the shoulder bladesunderneath the heart space, and begin to breathe even deeper here. big hamstring stretch. articulate adriene. sole of the left foot is onthe ground for stability here. so, i am one girl talking toa lot of people right now,
so be really mindful of yourbody and your breath here. for some, you'll be able to really enjoy this stretch really nice. for others, this just getting here alone is probably quite a feat, so you need to be inyour breath and listen, listen, listen to the body. right? listen for signs. don't wait 'til it's too late,
'til you're already in the ouchie mode. mmm-mm. ain't nobody got time for that, right? so, take good care. i just feel like it's my dutyto keep reminding you of that, because we can get alittle bit lost sometimes trying to achieve something, when really we have to just be present. so this might be enough,
again, you might be hererockin' and rollin'. you might be here. but lower back is flush with the mat. take a second to close your eyes, and say the mantra quietly to yourself, "i am supported." then stay here, blood isrushing opposite direction. stay here or take thestrap into your right hand. bring the left hand slowly, gently down
back to that left hip point. and nice and easy, i'mgonna inch my left toes out just keeping the lower backon the mat, nice and slow, and eventually find extension all the way out long through that left leg. hey-o, off the mat. alright, so pay attentionto what's going on in the full body. if the lower back isstarting to come up here,
you're gonna want tocome back to this shape with the knee up high. so i'm just offeringall different variations for all different levels here. everyone breathe. so you're either here... or we're working towardsdeeper stretch here. a little action point, drawthe right hip crease down. hug the lower ribs in,
again, protecting lower back. nice and long in the breath so see if you can extend your inhalations. extend your exhales. if the left leg is extended,really press through your left heel, engage quadricep, firm that thighbone down to the earth. great, both hands cometo the towel or the strap if they are not already.
and we slide the left heel back up. sole of the left foot comes to the mat. we release the strap or the towel and slowly release, right hand back down. take your strap, go aheadand put it to the left. hands come back to the hip points and we check in with the lower back. so a couple rocks ofthe pelvis if you need. return to the breath.
return of the mac. always returning to the breath. time and time and time again. it's always there to guideyou, especially through pain in the body and also painful moments, right, in life, it happens. it's gonna keep happening. so how we meet it and greet it is really what it's all about, right?
ok, here we go. soles of the feet down on the earth. keep the right foot there,and when you're ready, slowly lift the left legup high, nice and slow, and as you do that, sorather than just jumping the gun here, see if youcan really pay attention to what's going on in the lower back, in the pelvis, in the hips as you extend through the left leg.
if you can straighten the leg, great. not necessary. tending to the lower back here, and keeping that strong foundation here on the right foot. alright, awesome work my friends. we know where we're headed. so moving nice and slow and mindful, take your towel, loopty loo,
grab your partner, do-si-do, just kidding. sorry. and we come into our stretch here. if you're super flexible,and you're tending to back pain here, youmight bend your knee just to give yourself a little bit of time and space to heal. so if you're used to coming here, wham bam, you might soften
and use this time to find alittle balance in the body. and, find what feels good. breathing, nice, long,smooth, deep breaths. notice if the lower backhas come off the mat here. so hug the lower ribs down. create support. so nice, long, neutral spine here as we do this floor work, and in this case, and in all cases,
neutral means supported. it means you are connected and supported. so hug the lower ribs in. and stay here, breathin'. or take the strap into your left hand. right hand to the right hip point, the right hip crease. and nice and slow, inching the toes out, slow as you can go, nice and easy
like a little inchworm, breathing deep. taking your time. and then maybe that rightheel eventually extends all the way out. breathing deep. snuggle the shoulder bladesunderneath your heart space. let this be about the breath here. listen to the sound of your breath. if you're familiar with ujjayi breath,
you might practice that here. (deep breathing) firming the top of the right thigh down and really pressing into your right heel if that leg is extended. big breaths. left hip crease groundingdown to the earth. close your eyes here. keep breathing.
great, then connect to your center here. draw the navel down. then we'll slowly, nice and easy slide that right foot back up. ground through the right foot, and then we'll return the hands back to the strap, and release. beautiful. take the left foot right back down
to where you started. we come to a little bridge variation here. walking the heels up. snuggling the shoulder blades underneath. ok, the second thing we're gonna do are some slow bridges. so, heels are walking uptowards the sitting bones, and hands are resting gently at the sides. if you have a little block or something
to put between the inner thighs here, it's nice to squeeze, but not necessary. just keep that in mind, maybea little imaginary block. k, press into your foundation here strong. take a deep breath in. long breath out. keyword, slow hip bridges here so press into your feet, and start with the tailas you slowly lift.
hips up high, nice and slow. as slow as you can go. really slow. then engage through the glutes. squeeze that imaginary block. knees draw towards each other. press into your feet. you don't have to come up super high here, and then slowly release down.
we're only gonna do three of these so the tempo's really slow. i recently met a really awesome woman. she's a chiropractor,and she's very smart, and we talk a lot aboutstabilizing lower back, sacrum area with slow hip bridges. she really recommends that and i do too. so, here we go. second one, nice and slowand steady wins the race.
please keep your gaze all the way up so now that you know what we're doing, keep your gaze up. no need to look to the sideand turn the neck here. keep it nice and long. on an exhale, slowly lower down. so just one last reminder, we're not coming into bridge pose, just finding a gentle lift of the hips up
on a big breath in, pressinginto all four corners of the feet, drawing energy up through the front body, and then letting it fall as we lower the back body down. beautiful, once youland, soft landing here. nice and easy, press into your palms for stability and support. lift the heels and then hug the knees
up into the chest gently, very gently. great, the next thing we're gonna do is a little reclined one-legged pigeon. so softly place your leftfoot down on the earth, and inhale, right leg up high. on an exhale, bend the right knee. cross right ankle overthe top of the left thigh. and just keep it soft and easy as if you're moving through water here.
so sometimes you do this in yoga class, and you're warm, andyou're just coolin' off, but here we want to keepit really soft and easy. so you might just stay here gently using your righthand to guide the top of the right thigh out, finding that rotation. breathing here. or, we'll thread the needle by taking
the right fingertips in between the legs. hey-o! inappropriate. and interlacing behind theback of that left thigh. now you have your towelhere or your strap here so you can use it to help with this if the first variation is not comfortable or in your body, or if you want to be supermindful about your back pain.
perhaps you're accustomed to a little bit of sciatic flare up,and so you're working on some stabilization and preventative care. you might just stay here. so wherever you are, you know what i'm gonna say, right? breathe deep. keep energy and awarenessthrough both feet, protecting the kneesand staying connected.
so sciatica is not actually, we often think of it asa diagnosis of one thing but really sciatica is asymptom of something else going on in the body, and it can be a plethoraof different things, right? some are way more severe than others. some are small and can just happen. you know, pick something up the wrong way or get out of bed the wrong way,
or maybe you were doin' somethin' else the wrong way, just kidding. (laughing) hopefully you're breathing here. right, it happens. and then last but not least, and this is gonna dependon where you're at in your body. you might just stay exactly where you are
or you might extend that left leg up high. we've already warmedup the hamstrings here. this is optional, it can be bent too. there's an action of the tailbone here, lengthening out long. it's not really a big move, just more of an action, an activity. then slowly release one step at a time, nice and slow, staying connected
to your abdominal wall, core, as you move in and out of these postures. super helpful. let's take it to the other side. plant down firmly through the right foot. inhale, left leg up high. exhale, bend at the left knee. cross left ankle over thetop of the right thigh and just check out this side.
right, each side's gonnabe a little bit different. finding that rotation here. you're using the hand if it helps. staying connected to your lower back. super mindful. might just stay here. or you might press up off the right toes. thread the needle once again here. again, you can take this strap here.
a lot of people like tointerlace here which is fine if you really want that,need that, it's fine, but for me, i tend to, i kind of got out of thathabit just to protect a little hyper extension in the knee, and just create good yogahabits, stretch habits, so i do it behind the thigh here. also really great to pressthe hamstring against that hands here for
hamstring stabilizationand strength as well. so we stretch 'em a lotbut we rarely stabilize 'em so it's good, goodlittle two-for-one here. lot going on. close your eyes. so there are manydifferent bus stops here, again, if you're back is aching you, you might just be here. if you found a spot thatfeels good, close your eyes
last little stop orlast little action here that's optional, toextend the leg up high, really brightening through both feet here. lots of energy in both feet. and you could commissionyour left elbow here to press out through theleft thigh a little bit. one more breath. and then nice and slow,stay connected to your core as you release.
tighten the belly as you unravel, staying connected. awesome work. big breath in. exhale out through the mouth, let it go. alright, next we're gonnawalk the feet together. and then press up off the toes and slowly engage the abdominal wall here, again, to hug the kneesall the way up and in.
it doesn't have to be a big squeeze. if you're craving that, go for it, but again, better safe than sorry, keeping it nice and easy here. i'm coming into gomukhasanlegs or cow legs, so i'm gonna slide theright toes all the way up and cross my right leg over my left as if i were sitting in a desk here. and i want to remember where we started
with that awareness, thatattention on the lower back so scoop the tailbone up here so that your lower backis nice and supported, you might need support by bringing the fingertips to your sides or we might take the hands and grab, either the big toes or theouter edges of the feet coming into our gomukhasan, our cow legs. big breaths here as i anchor down
through my hip creases. keep the chest, heart open. so now we're getting reallynicely into the piriformis. again, our sciatica isusually or really always i should say, just in different ways, a reaction to something else, right? a symptom to something else. and that's what's causing that pain, which is sharp and severe sometimes.
so, depending on where you're at, be really mindful. can't say that enough. big breaths here. and your last breath here, if it's available to you, see if you can kick your feetinto your hands even more. kick your feet up into your hands. great, and then to release,
connect to your center, your core. draw the navel down,release the hands first. bring them to the mat and then unravel. so i'm really connected to my core here. really important if wewant to tend to back pain to find that strength inthe core in the front body. alright, here we go. same thing on the other side, sliding the left toesup, crossing it over,
hugging the lower rib cage down. this side will be different so just notice what's going on. breathe, breathe, breathe. and then maybe we take the hands to the big toes here. ooh yeah, this side's different. or to the outer edges of the feet. working to get the feetkicking up into the hands,
but you gotta just workwhere you are today. and sometimes that's just grabbing one foot at a time. mmmmmmm. so awesome for anyonewho works at a computer. this sequence can be rad for you, really, really great. really great for everyonein this day and age to really tend to thelower back with love.
take one more big breath here, you got it. exhale, draw the naveldown towards the earth. connect to your abdominal wall so tighten the belly a little bit here as you release the hands first, fingertips or palms come to the mat. shoulders relax down and we unravel. sweet. slowly take both feet up.
find extension, then bend the knees to lower with control down okey dok, doin' awesome. so just one more thing before we take it to rest and relaxation and restoration. so we're gonna come up to seated now, but to do that we'regonna come onto our side so any side that rocks your world. come into a little fetal position.
and then this is goodawareness just for getting up and out of bed, especiallyif you have a flare up or if you are feeling alittle achy in the lower back. come onto your side first. connect to your centerso draw the navel in. connect to your core, supporting the back, and then roll up. so especially if you'regoing to other yoga classes to tend to back pain, watchit in those transitions.
super important to stay connected to your center. alright, so this next littletwist we already know, but we're kind of goingat in a more gentler way. kinder way. so we're gonna extendthe left leg out long, and hug the leftknee--that's my right, whoa. extend the right leg out long and hug the left knee in but give yourself
lots of space, about apalm's width of space between your right leg and your left heel. now you should note thatif you are in the moment dealing with sciatic pain, you will probably want to skip this twist. i would, but you'll know. your body will tell you, especially if you have that sort of pain. you know what i'm talking about.
it speaks. it tells no lies. so in that case, you might just work in dandasana or you mightdo a forward fold here. or you might cross the legs and sit in meditation posewhile we do this twist. so, palm's width. and i'm gonna sit up nice and tall. interlace the fingertips,not directly on the knees,
just bad yoga habit to do that, put pressure on the kneewhen you don't need to. so just below the knee. loop the shoulders andlift up through the chest. hug the navel in just slightly. tighten the belly andjust support the back. and we're breathing here. so now we're gonna go and getinto the piriformis again. and again, all those intrinsic muscles
that are around the lower back body and the hips, and the nerves, and everything that'sconnected to your spine, a little bit deeper. so again, avoid this ifyou're already having lower back pain. i know i keep saying that, but i've actually avoideddoing a video like this because it's such atender and specific thing,
but i might just stay here, interlace, or i'm gonna hug the elbow into the knee and kind of press the knee into the elbow so i'm not letting it rock in, yowch. i want a supported stretch not a crank. left fingertips come behind for support if you hug the elbow. otherwise, you just stay here with it, fingertips interlaced.
notice i have a niceenergy in my right toes. benji hair. and we're here breathing. once you feel like yougotta shape that feels good, even if it doesn't lookanything like mine, see if you can soften yourgaze or close your eyes. and really listen to thesound of your breath. you might repeat the mantraagain, "i am supported." then take one morebreath wherever you are.
and use an exhale toslowly come back to center. use the hands behind you for support as you send the left leg out long. and then we'll slowly do the same thing on the other side,sliding the right leg in. no need to narrow it here. keep a nice, palm's width distance. and then interlace thefingertips just below the knee. sit up nice and tall.
you might just stay here or you might find alittle twist in the spine. really, really great. and maybe we hug the elbow. maybe we take the fingertips back, but really workingsensation over shape here. big time. close your eyes and breathe. then wherever you are,take one last breath in.
use the exhale to come back to center. release the hands behind you. send the legs out long. big breath out. great, use the hands to guide you especially if you arefeeling a little bit achy, all the way back down. bring the feet onto theground for stability first. then use the hands, the arms, the elbows
to walk you down. stay connected to your core. and now would be the timewhere you grab your pillow. and either put it underneath the head or for this particular video, it would be really great to put support underneath the backs of the knees. k, so a little supported supine posture to close this off here.
it seems so simple, i know. this isn't the best pillow for this, but you can get a towel or a blanket and roll it up,put it up behind the knees. actually, this is awesome. shoulda trusted you pillow. right behind the knees, and then extend the legs out long. hands can rest gently on the belly,
the tops of the hips, or out at the sides. so if you've ever hadback pain or a toothache, certain kinds of things that really wear you out. all kinds of pain, right? it can be quite exhausting. and so it's important, especially 'cause we'redealing with our nerves here. it's important to takethis last pose seriously.
don't skip it. find support, you can use your towel here for a little eye cover. oh yeah, now we're talkin'. game changer, hello. i know i'm putting this on youtube, but you cannot beat this. and exhale, release. inhale in again.
and one last time. say the mantra quietly to yourself. so by doing a mindful practice like this, not only is it physicallybeneficial to the body, but i think energetically, and hell, even spirituallyif you're open to that, it's your way of kindlycombating pain and saying, "i acknowledge you. "i'm learning from you, thank you."
and now i release it. move through, pass on. and then you can work toprevent things like that. body aches, pain, headaches, accidents, all these things will happen. so how we meet them and greet them and tend to them is everything. thank you for sharingyour time, your energy, and your practice with me.
leave questions, comments below, but for now we'll takeone last big breath in. and on your exhale, relaxthe weight of your body completely and fully into the mat. shavasana. stay here for a minute or two. if time allows, even longer. take good care. namaste.
(bouncy drumming, acoustic guitar music)
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