Judul : yoga poses for stress relief
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yoga poses for stress relief
what's up my friends? welcome to yoga withadriene. i'm adriene. sorry you have a headache. let's do some yoga to try to help you feelbetter. all right, so we're going to begin in a comfortableseat. i recommend, since we're going for a nurturing practice here, maybe lifting thehips up on a blanket here, like so. you can also sit up on a pillow or a block or a book.it's not necessary. you can even do this part
yoga poses for stress relief, in a chair. but just take a second to getinto a comfortable seat, because we're going to begin with my number one headache remedy,which is a little pranayama, alternate nostril breathing, which we have a video for as wellthat i'll link you to. but i'll take you through the steps here, since we're here now, together.we'll take the hand out in front and we're
just going to take the three middle fingersand draw them in towards the palm. then i will sit up nice and tall. take a deep breathin and a long breath out. i'm going to begin with nadi shodhana, alternate nostril breathing.so, i'll bring the thumb to the right nostril. you can keep your eyes open to check me out,and then once you feel like you get the rhythm, we'll close the eyes and just kind of softenthe skin of the face a little bit here. so nadi shodhana, alternate nostril breathing,we bring the right thumb to the right nostril. i'm going to take a deep breath in throughthe left nostril. after the inhale at the top, i'm going to bring my right pinkie nowto plug the left nostril as i breathe out through the right. so, i'm alternating inand out. now i'll inhale in through the right
nostril. pause at the top. alternate. andbreathe out through the left nostril. inhale in through the left. pause at the top, resealthe left nostril and switch out through the right. so, if this is new to you and you'relike, "i have a headache, i can't learn anything new right now. i'm so frustrated," i understand.i'm just going to meet you at the pass with that. so, drop the hands for a second, takea deep breath in and exhale. shake it out. and we try again. so, each time we're inhaling,we're switching to the alternate nostril and then we're exhaling. each time we exhale,we'll inhale through that same nostril. this breath, this pranayama practice, especiallyonce you get the hang of it, is so calming, so cooling, really great for headaches andreally wonderful particularly for sinus headaches.
we're going to address a couple of differentkinds of headaches, the sinus headaches, tension headaches, stress. but let's begin again,a little alternate nostril breathing and we'll have a separate video for migraines, but ifyou're really already feeling that pounding headache, really splitting your moment intwo, you might just do this alternate nostril breathing and then save the rest of the videofor later. so, here we go. a couple of more passes. i'llclose the eyes this time maybe. and inhale, in through the left nostril, sealing the right.pause and switch. exhale out through the right. inhale, in through the right. switch. outthrough the left. deep inhale, in through the left. pause and switch. long exhale, outthrough the right. sit up nice and tall. inhale
deeply through the right. pause, switch andseal out through the left. inhale in through the left. pause, switch, seal and out throughthe right. deep inhale in through the right nostril. and switch, and out through the left.we'll continue in just a couple of moments on your own. let's do one more pass, seeing if we can extendthe inhalation and exhalation a little more. finish it out wherever you are. even it outif you must and then we'll find what feels good as we release the hands and take a secondto just breathe in and out through both nostrils. sit up nice and tall. relax the skin of theface. close your eyes, you don't need to look at the video here. i gotcha. see if you canalign your head over your heart and your heart
over the pelvis or the base of the spine here.so, just bring a little consciousness into the body. then nice and easy, we'll draw theshoulders up towards the ears on a big breath in. and on an exhale, draw the shoulder bladesin and together and down for your release. two more just like that. inhale. and exhale.and inhale, trying to get into the neck and shoulders. release any tension that mightbe creeping up towards the brain. cool. draw the palms together at the heart, inhalein through the nose. this time exhale out through the mouth. you can bat the eyelashesopen. take a look at the video, at your screen, but keep your energy nice and soft. so, we'reusing the breath to create a little bit of healing here for the head. and for me, peoplealways kind of furrow their brow, or wonder
like how do i send breath to various partsof the body. so, think of it as energy today. for me, that's what restorative yoga is allabout. that's where the real power of yoga and its healing approach comes from energy.so think of the breath as energy. so, we'll send breath, we'll send energy to the neckand shoulders here with this next move by practicing garudasana arms. we're going to send the fingertips out, alsoknown as eagle arms, and we sit up nice and tall. this is where, again, lifting the hipscan help a little bit. so, if you feel like the mr. burns thing going on, give yourselfa little support, a little lift so you can sit up nice and tall. so, you send the fingertipsout. keep it soft. shoulders are relaxed.
you might even start to go, "oh yeah, nowi'm starting to realize why i have a headache." so, we'll relax. the shoulders down and finda gentle lift up through the heart through the sternum. then nice and easy, we're going to cross theright arm underneath the left. then we bend the elbows. kind of come to a "hi-ya." nomore headache. then we'll continue the wrap around, maybe the palms come together or maybenot, it doesn't really matter. we can just let the fingertips come wherever they naturallyarrive and if it's here, that's fine too. so, we're just finding this cross and we'rewanting to find a broadness through the upper back body and this lift in the heart as iinhale, reach the fingertips and elbows up,
exhale, fingertips out. again, inhale. fingertipsand elbows up. we reach. exhale, fingertips out. don't push. breathe into the upper backbody. close your eyes now. deepen your breath and again, think of the breath as energy.so, we find a couple of nice, long, smooth, deep breaths here. breathing into the upperback body, breathing into the neck and shoulders, sitting up nice and tall. so, this is wonderful for circulation in theupper body. we're going to keep moving here, but again, if you're already to the pointof borderline migraine or headache, so you might just stay here in eagle arms on bothsides. so, let's just see how far we get together. all that to say just stay in the moment, staywith the sensations. and again, use that breath
as energy. a couple more breaths here. inhaling,elbows up. exhaling, fingertips out. then slowly we'll unravel and release. bring thepalms to the tops of the thighs or the knees, whatever feels best and just take a momentto notice how you feel. notice the energy in the upper body. relax your shoulders, keepthe heart soft and open. then dropping the chin to the chest, breathe into the back ofthe neck. nice and slow, you can keep the eyes closed here. we're going to draw circleswith the nose. so, if you practiced with me before, you know that i love this little move.this is a great and simple tension buster. really great to just work out the kinks inthe neck and make sure that the energy is flowing, the prana, so that your stuff doesn'tget too clogged up.
so, take it in the opposite direction if youhaven't already. and then when you feel satisfied, we'll come back to center and we'll send thefingertips out. this time, drop the left arm underneath. nice and slow, big long smoothbreaths as we come into eagle arms on the other side. so, maybe the palms come together,maybe not. we inhale, fingertips up, elbows up. exhale, fingertips out. breathe. shoulderblades get a lot of love here as we breathe up into the upper back body. it's kind ofredundant, "up into the upper back body." keep it soft and sweet here, drop into yourbreath. relax your jaw. let's take on more full breath in and out. and then we softlyand slowly unravel and again, bring the palms to the tops of the thighs of the knees andloop the shoulders a couple of times here.
just notice how you feel. now, go a little freestyle on me. we can returnto the circles or maybe it's just a back and forth in the neck, finding a softness anda suppleness. it may seem kind of obvious, but it's like sometimes you have a headache,it's just much easier to go pop that advil or that ibuprofen and heal it that way. butreally, a little neck rolls, sorry, i was thinking about a memory. i always used tosay i-be-pro-fren, it's i-byu-pro-fen. anyway, my dad does it too. a little neck hygiene goes a long way forheadaches, so take a couple of freestyle moments here. stick with your breath. resist the urgeto clench. keep it soft. then we'll come back
to center, and we're going to move into aforward fold. so, we have a couple of options here, you can stay on your lift. this is reallygreat for the heart, so we want to get the blood flowing in the opposite direction andwe'll talk about going upside down later. but this is just a nice way to start. so,i'm going to send the legs out long. nice and easy, maybe the hips stay lifted here,we bring the heels hip width apart for this, no need to keep it all tight and peanut butterand jelly and all that silliness. keep it soft here, point and flex the feet even. theninhale. lift up the fingertips, lift up through the armpit, chest, lift your heart, and exhalenice and easy. we forward fold, bending the knees. belly comes to the tops of the thighsand we rest the weight of the head over and
out. it is really nice to bring the head betweenthe legs, and i should mention that this is also quite nice in a chair, which we do inour "dorm room yoga" or "yoga for tight spaces." so, this is great if you're staring at a computerall day and you start to get that headache at your office or your desk from working onyour computer too long, or from just being inundated with stuff. this is a nice placeto come in your chair, or here now on your mat. we fold over and we breathe here, nicelong smooth deep breaths. breathe into the back body. relax your shouldersdown. if you're a little more flexible, you have that space available, you might beginto slide the heels out a little bit. but keep
a softness, a buoyancy in the knees. so, we'rewanting to create space and relieve tension. this alleviates some of the pressure in thehead as we bring the heart forward and the head down. really wonderful for circulationas well. shoulders relaxed. let's take one more breath. and to come out, don't rush it.nice and slow, we release the arms, tuck the chin into the chest, and slowly roll up throughthe spine. inhale in. and exhale out. janu sirsasana, taking the heart forward again.this time, we're going to bring the left heel in towards the center. traditionally, we teachabout a fist's worth of space between the heel and the thigh. i think for a restorativepractice like this, it's whatever feels good. we draw a little bit of energy up throughthe right hip crease, and the same thing.
we inhale in. head to knee pose is what thisis called, janu sirsasana, but i think for this we can keep a soft bend in the knee oreven a generous bend. so, we can come here. so, to each his own here. breathing in theside body, bringing the heart forward and letting the weight of the head relax over.let's take three nice, long, smooth breaths here. so, come out of the posture, release the arms.again, tuck the chin into the chest and roll up slowly through the spine. so, often weget headaches right from the compression in the spine, you can visualize all those disksgetting a little crowded and compressed and that affects our nerves, right? which, ofcourse, brings on the pain. so, here in yoga,
we're just slowly working out the kinks, creatinga little space. so, it may seem like you're not doing a lot, but i think this is quitehealing. so, now we're going to bring the left footin. the left knee in to hug. wrap your right elbow around that left knee and swim the fingertipsbehind for a little love in the spine here. so, we're not going for a cranking of a twisthere. you don't even need to go here although you can. but again you can close your eyesand visualize those disks. visualize the spine as you sit up nice and tall and breathe nice,long, smooth, sweeping breaths up and down the spine. then we'll gently release, andswitch and take that same little sequence on the other side. so, i draw my right heelin. janu sirsasana, head to knee pose, nice
and soft though as i reach the fingertipsup and exhale. take it forward. the weight of the head relaxes over. and if your headcomes nowhere close to your knee, if you're like, "head to knee pose? what?" that's okay.still allow a softness to come through the neck and shoulders and the weight of the headto relax. it might just be here. let's take three breaths. release the fingers,the arms. we slowly roll up and take our twist on the other side. so, hug that right foot,right knee in. left elbow comes to hook the right knee. you sit up nice and tall, andagain, resist the urge to kind of crank into the posture here. we're wanting to createspace nice and softly today. let the nervous system chill out as we inhale. think up. exhaleinto your twist. and then we gently release
back to center. awesome. go ahead and hike that left heel up. we'regoing to cross the ankles and come to all fours. continue with this little love forthe spine by coming into cat-cow. so, especially arching the back like a black halloween cathere as you come to all fours. really great again for visualizing space between thosedisks. breathing in and out here and then you might find a little flow. so, you cantake your eyes off the video here for sure as you explore a little spinal flex. also,bringing just a little more blood to the upper body in this black halloween cat pose as wearch the spine and draw the navel up. then we'll transition to an extended child'spose by bringing the two big toes together
and the knees nice and wide. then send thesit bones back and if you only have time for one kind of restorative pose a day, this mightbe it, right? this is often a common resting posture in most active classes and just fantasticfor headaches. so, we keep the knees wide, fingertips reach out. we melt the heart downand this is so awesome for headaches. melting the heart and maybe even, got so relaxed there,maybe even massaging the brow bones, that third eye center by rocking and rolling gentlyfrom side to side. if you want to get real fancy, you can put a little tissue of lavenderoil on your mat or even on a block at this point. if you feel a headache coming on, thisis a great place to come beat it, and beat it, and beat it. take a couple of quiet momentsto rest here, breathing into the back body.
if the shoulders are tight, you can walk thepalms out a little bit wider. choose to surrender here. whatever gave you the headache, no needto focus on it anymore. choose to let go. take one more deep breath here and then slowlyuse your exhale to transition back to all fours. we'll curl the toes under, stretchthe soles of the feet, and nice and easy roll up. so, we're going to move into a handstandprep which might seem a little counter-intuitive. and again, if you're already kind of meetingyour migraine zone or everyone's different right, you might skip this. turn the lightsoff, turn the video off and come into a shavasana or even stay in that extended child's posefor your rest. otherwise, we're going to bring a little bloodto the brain. our bodies are always moving
in the same direction of gravity, so of coursewe're going to flip it and nourish and revitalize the upper body with an inversion. so, thismay not be in your practice yet. we have a video for handstand and i just love the handstandprep. it's just so awesome. kicking your legs up in the air has its benefits for sure, butwe can start by dropping the elbows in line with the shoulders, interlacing the fingertipsand bringing the top of the head, the tip tops of the crown of the head to the earth,cradling the back of the head with the hands. please check out the foundations of this posefor proper alignment and action if you want to grow a handstand practice. for now, we'llpress into the elbows and just be here. breathing, maybe closing the eyes, using the toes fora little stability here. there's a tendency
to collapse the shoulders here, so press awayfrom the earth, almost as if you're wanting to lift your head up. you can stay here oryou can begin to walk the knees out there and lift the sit bones up high. breathinghere. and then like i said, if you have a handstand practice, you might begin to squeezeone knee in towards the center. did i say handstand, i meant headstand. shoot. and thenthe other, and then maybe lift up, or maybe you don't. again, it's not really about thefancy headstand here, it's about getting a little nourishment to the brain. take twomore breaths wherever you are. and then we'll send the sit bones back, restthe forehead down, and reach the fingertips around for balasana. take a breath or twohere, relax your shoulders. then we're going
to slither into shavasana from here. so, isay, you can turn to look at me if you like, i say, slide the palms up, come on to yourbelly. keep a nice softness, stay low. no need to roll up here. and then check out thisfancy yoga move. it's called turn right on to your side. hug the knees into the chest,take a moment here. napasana. also really great for circulation. if you feel like thespine could use a little more love, you could peel the nose up to the knees for breath.and then in your own time, find your release. so you can choreograph your own way to shavasana.you might take that blanket you had earlier and pillow the head or cover the eyes. infact, we'll do this in our migraine specific video, but you might even bring the palmstogether, just create a little bit of heat.
find your breath, that prana, that energy.deep breath in. and on an exhale, bring the hands to the eyes. thumbs to the temples.and choose to let go of any stress, any tension, knowing the breath is a tool. the breath isprana, is energy to keep things moving and flowing. shining a little light into the darkplaces unclogging out any of those energy meridians that might have gotten a littlestuffed up. perhaps you feel a little emotion here ornot. just notice how you feel. you can stay here, hands on the head, or you can slowlyrelease the arms out to your shavasana. so, there's no outro video for this one today,it's all you. if time allows, stay here and breathe, giving yourself permission to doabsolutely nothing. keeping the eyes closed
for a little bit, replenishing and restoring.take good care. namaste.
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