Yoga poses for period cramps

Yoga for Women – Yoga For Cramps and PMS

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Hey ladies welcome to yoga with Adriene

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I am Adriene and today we have a special

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supportive sequence just for us oils

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this is a restorative practice a very

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simple one that you can do at home what

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I love about this practice is it you

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know eases cramps it quells PMS great

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for everyone but also it just is a

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comforting supportive sequence that I

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can do in the comfort of my own home you

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don’t need anything fancy you don’t need

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any yoga props if you have a bolster in

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a block great but all you really need is

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a towel or a blanket and some pillows

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kay pillow yoga so grab the pillows off

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your bed steal the pillows off your

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roommates bed just kidding or your couch

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pillows hop into something comfy and

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I’ll see you on the men

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all right so the first thing we’re going

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to do today is grab our blanket or towel

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and just roll it can roll it about this

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high or even a little higher if you want

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you can even your pillow down voila

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and your blanket just want to come into

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a nice comfortable seat so across the

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legs and give ourself a little bit of

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space so often we’re practicing half

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Lotus or Lotus we’re kind of binding

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everything up today we’re going to give

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ourselves a little bit of space so crawl

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your elbow your elbows hello

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PMS I blame PMS no your heels draw your

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heels out and then take a second to just

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sit up nice and tall looping the

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shoulders forward up and back a couple

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times you can close the eyes here or

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soften the gaze and we’re just taking a

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second to just kind of go inward and

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land here on the mat land here with the

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video

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perhaps you’re feeling a little bit

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fussy or frustrated or perhaps you’re

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busy with a yell and so we’re just

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taking a second or two here to just

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check in with the body let the weight of

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the legs grow heavy let the heart lift

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up just slightly so we’re not pushing or

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forcing anything here today considering

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a gentle wash as we move throughout our

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poses might take it take a second here

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to drop the chin to the chest stretching

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the back of the neck I’m just checking

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in with the body you might notice that

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you’re a little tired and the spine

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wants to collapse see if you can

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maintain this nice lift in the heart as

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you draw your chin to your chest couple

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breaths here

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and we’ll turn the palms face up now

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just kind of balancing out the energetic

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body here as we inhale lift the chin up

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towards the heavens careful not to

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crunch the back of the neck but just

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lifting the chin kind of rocking the

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head a little side to side again nice

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long smooth deep breaths and then we’ll

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rock the right ear over the right

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shoulder nothing fancy here

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arms heart palms open again taking this

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time to just check in with the body

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check in with the breath drop your chin

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to your chest take left ear over left

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shoulder with mind in the body connect

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to hopefully a balance out vanadis

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balance out the energetic system and

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provide a little openness or relief to

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the physical body and then we exhale

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bring it back to Center turn the palms

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face down and we’re going to inhale just

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a little spinal flex here loop the

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shoulders press the palms into the knees

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here as you lift your heart tops of the

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thighs sit bones ground down as we

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inhale just kind of opening the front

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body opening the heart it can find a

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little femininity here why not a little

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movement and then on on an exhale we’ll

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drop the chin to the chest and draw the

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navel back gently releasing the weight

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of the head over and then they get like

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getting all in the zone here too too

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soon it can’t talk then again we’re

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going to just kind of find a little

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self-expression a little feminine

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movement little sway little organic

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gestures here here we go again inhaling

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all the way up nice long lift through

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the crown of the head long spine

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little movement and then on an exhale

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chin to chest navel draws back and we

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take a couple breaths here can catch the

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weight of your body palms to knees here

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and really breathe into the upper back

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and one more time we inhale lift the

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heart and on an exhale release it back

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and then we’ll gently bring everything

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back to centre head over heart heart

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over pelvis draw your palms together and

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just take a second here to be with your

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breath and perhaps just a little

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invitation you can totally skip this but

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an invitation to just set an intention

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this can be a great opportunity to just

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kind of mindfully cancel clear any PMS

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or any business that you’ve had so far

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perhaps you’ve had struggle in the day

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or perhaps you’ve been just not in a

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good place so here’s the chance to just

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quiet the mind and set an intention

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something positive that will serve you

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in your practice

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this can be simply I choose to find more

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ease I choose to surrender repeat your

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intention to yourself confirming it

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considering it already done and then

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we’ll take a nice deep breath in and on

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an exhale release and come on to all

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fours

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alright so we’re going to come to all

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fours here and just take a couple

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breaths in cat cow so nothing fancy here

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just an opportunity again to check in

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with the body we inhale loop the

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shoulders

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our radiates forward you can close your

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eyes again take a couple moments here to

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find a little movement and then on an

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exhale we curl the tailbone under we

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press up and out of the palms pressing

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on the tops of the feet and draw the

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navel up towards the spine

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same thing here really inviting the body

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to work it out so here’s a chance to

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connect to your feminine side if that

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appeals to you or if that’s to new age

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where you’re just kind of finding a

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little self-expression so that you can

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feel good inhale

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looping shoulders peeling the front body

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stretch we press up and out of the palms

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here and then exhale tailbone tucks and

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we travel up the spine so just do this a

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couple times on your own

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moving with the breath

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we’ll come back to tabletop position

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curl the toes under and gently walk the

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fingertips back towards the tops of the

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thighs little Yoga for the feet moment

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bonus and we’re going to take our

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pillows now yay and we’re going to bring

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them in front so I have a nice long body

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pillow here and I’m going to widen the

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knees as wide as the mat so if you have

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a body pillow I knew this is going to

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get freaky fast if you have the body

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pillow you can hike it all the way up

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towards your crotch hey-oh and for some

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this might be enough so we’ll just take

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a couple moments to do little variations

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of this so I’m still um I’m still on my

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toes here so I’m going to walk my

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fingertips forward to come on to the

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tops of the feet and send my sit bones

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back so I’m coming into a nice supported

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extended Child’s Pose here notice I’m

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rocking but I totally encourage a little

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bit of rocking again just a little

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organic movement a little sexiness a

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little sensuality all for you though not

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for anybody else today just you okay so

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from here if I have a lot of space in my

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hips and I’m wanting a deeper release

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I’ll come onto the my pillow here just

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one pillow palms walking forward coming

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to turn on the right ear here coming on

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the side oh yeah baby mmm

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or if you’re like nope need more support

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today

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because all ladies are different then

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I’ll grab another pillow diving forward

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oh this one’s feather and then guess

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what if I want even more support I’ll

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grab another one and again I’m hiking

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them all the way up towards the front of

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the hip creases I’m kind of considering

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this upward lift as I as I lengthen up

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through the spine I might reach my arms

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up even to get a nice long extension and

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then I die forward maybe coming on to

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one side so five nice long deep breaths

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here

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pressing into the palms I’m going to

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lift my head up lengthen look for nice

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long extension as I lift the chin uh and

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then on an exhale turning to the

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opposite side same thing five nice long

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deep breaths here

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and I’ll press into the palms use them

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to walk your way all the way back up and

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then I’ll take my pillow mountain

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and toss it to the side okeydoke

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so we’re going to draw the knees in

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towards Center and we’re going to come

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into a hero pose or a hero variation

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so if hero pose is not something you

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practice because of your knees or maybe

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you’re new to yoga and you want to be

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mindful then that’s great you can

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practice this a couple different ways so

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we can curl the toes under give

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ourselves lots of space knees in line

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with the hip points and practice this

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next position or this next stretch here

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or we can take our block and bring it in

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between the ankles come on to the tops

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of the feet and sit down here knees

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still nice and wide so this is pretty

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great I can also draw my knees in here

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taking maybe the fleshy part of the

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calves just moving them aside fair asana

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hero pose we sit up nice and tall so

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we’re here here or here or we’re in the

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full full guy which is again coming onto

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the tops of the feet

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yielding kind of lifting up through the

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heart as I sink down drawing the knees

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together again we’re not collapsing here

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but we’re taking care of the body

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lifting up

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so a couple of different variations here

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hands can rest gently on the tops of the

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thigh and we’ll all inhale lift up

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through the crown of the head exhale

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ground down through the elbows close

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your eyes just observe the breath again

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we have many different variations here

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and I’m going to take my fingertips to

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the side and I’m going to gently walk

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them back so this is super super mindful

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here especially if you’re in the full

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hero posture here but even on the block

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or on the toes you want to be mindful as

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we open up the front body so for some

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people when they’re cramping it’s great

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to apply pressure gentle you know but

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apply some compression right for others

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it’s better to open up so we’re doing a

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little bit of both today so we’ll open

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up here I’m not letting the head rock

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00:13:22,150 –> 00:13:24,280
back I’m just kind of opening the chest

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walking my fingertips back and towards

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00:13:26,860 –> 00:13:28,660
each other opening up through the front

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00:13:28,660 –> 00:13:30,820
body so if you’re in full Hero it might

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00:13:30,820 –> 00:13:34,990
look like this if you’re on the block it

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might look like this

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or with a knees wide or if you’re on the

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toesies it might look like this and

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actually with the lift of the toes most

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00:13:55,149 –> 00:13:56,259
people could probably put their palms

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00:13:56,259 –> 00:13:58,149
down maybe not everyone so you can just

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00:13:58,149 –> 00:14:01,060
experiment again it’s not about right or

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00:14:01,060 –> 00:14:04,509
wrong but the experience we’re already

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00:14:04,509 –> 00:14:07,029
winning because we’ve taken the time to

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00:14:07,029 –> 00:14:10,889
ourselves today to practice and

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00:14:10,889 –> 00:14:14,310
counteract the imbalances in the body

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00:14:14,310 –> 00:14:19,660
hopefully provide relief a couple more

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00:14:19,660 –> 00:14:22,000
breaths here if you are a flexible yogi

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00:14:22,000 –> 00:14:25,389
and you’re ready to go for soup Tovar

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00:14:25,389 –> 00:14:29,439
asana you might continue the journey

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00:14:29,439 –> 00:14:33,040
back so again super mindful if this is

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00:14:33,040 –> 00:14:35,649
brand new to take it easy grow this

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00:14:35,649 –> 00:14:38,529
posture so if we’re there though we

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00:14:38,529 –> 00:14:43,899
might come onto the forearms any

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00:14:43,899 –> 00:14:46,029
variation right now we’re breathing into

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00:14:46,029 –> 00:14:49,300
the lower belly nice long smooth mindful

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00:14:49,300 –> 00:14:52,990
breaths and you might just check it out

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00:14:52,990 –> 00:14:56,319
here soft in the fingertips my

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00:14:56,319 –> 00:14:57,149
lady-friends

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00:14:57,149 –> 00:15:03,160
no clinching and then if you have

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00:15:03,160 –> 00:15:04,990
experience or you have the space

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00:15:04,990 –> 00:15:07,269
available you are welcome to come all

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00:15:07,269 –> 00:15:09,069
the way back sometimes it’s nice to

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00:15:09,069 –> 00:15:12,699
plant a pillow behind you here for the

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00:15:12,699 –> 00:15:16,829
full relief full release feather

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00:15:16,829 –> 00:15:21,910
breathing soup Tabata Kinison again

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00:15:21,910 –> 00:15:24,550
fingertips soft and whatever variation I

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00:15:24,550 –> 00:15:27,100
cannot stress enough towel this is an

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00:15:27,100 –> 00:15:29,740
intense posture this is kind of an

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00:15:29,740 –> 00:15:32,290
advanced posture so especially on

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00:15:32,290 –> 00:15:34,029
YouTube you know we see all these Yogi’s

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00:15:34,029 –> 00:15:38,470
doing poses and I just want to be I just

303
00:15:38,470 –> 00:15:43,180
want to walk the talk and and say that

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00:15:43,180 –> 00:15:45,370
this might be something we build up to

305
00:15:45,370 –> 00:15:48,160
in time to come out of the posture I

306
00:15:48,160 –> 00:15:50,860
draw the elbows in inhale lift the heart

307
00:15:50,860 –> 00:15:52,300
use the palm

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00:15:52,300 –> 00:15:55,940
– gently walk yourself back up we might

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00:15:55,940 –> 00:15:57,079
catch up with our friends who are

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00:15:57,079 –> 00:15:59,930
already here and we’ll all slowly lift

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00:15:59,930 –> 00:16:01,519
the heart head over heart heart over

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00:16:01,519 –> 00:16:04,399
pelvis come on to the fingertips and

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00:16:04,399 –> 00:16:08,720
then crawl our way gently slowly nice

314
00:16:08,720 –> 00:16:12,470
and slow today back to all fours walk

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00:16:12,470 –> 00:16:15,649
the knees together curl the toes under

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00:16:15,649 –> 00:16:17,930
so if you are on your toes you’re going

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00:16:17,930 –> 00:16:20,540
to go opposite if you were on the tops

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00:16:20,540 –> 00:16:21,709
of your feet you’re going to come onto

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00:16:21,709 –> 00:16:24,410
the toes so wherever you were you’re

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00:16:24,410 –> 00:16:25,790
going to do the opposite in the feet to

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00:16:25,790 –> 00:16:29,899
just kind of counteract this and then we

322
00:16:29,899 –> 00:16:32,769
find the little movement again a sway

323
00:16:32,769 –> 00:16:34,850
massaging the Front’s of the hip creases

324
00:16:34,850 –> 00:16:38,060
and again you see it’s nothing fancy you

325
00:16:38,060 –> 00:16:40,759
can do this on your own just connecting

326
00:16:40,759 –> 00:16:46,149
to the body connecting to the breath

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00:16:46,360 –> 00:16:49,750
lower belly getting some love

328
00:16:49,750 –> 00:16:51,920
reproductive organs getting a little

329
00:16:51,920 –> 00:16:59,089
massage a little sensual massage and

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00:16:59,089 –> 00:17:01,009
then we release coming back to all fours

331
00:17:01,009 –> 00:17:06,199
awesome ladies okay next up we’re going

332
00:17:06,199 –> 00:17:08,419
to practice head to knee pose or jaw

333
00:17:08,419 –> 00:17:11,059
noose or sawsan so come on to your booty

334
00:17:11,059 –> 00:17:15,260
and take the legs wide so this variation

335
00:17:15,260 –> 00:17:18,199
is supported yaeh

336
00:17:18,199 –> 00:17:20,659
and should feel yummy this isn’t the

337
00:17:20,659 –> 00:17:22,880
Olympics or gymnastics class so you have

338
00:17:22,880 –> 00:17:24,770
nothing to prove here just you know to

339
00:17:24,770 –> 00:17:25,970
go as well and you don’t have to go

340
00:17:25,970 –> 00:17:29,059
super splits on me can just widen as

341
00:17:29,059 –> 00:17:31,250
much as you feel comfortable cool then

342
00:17:31,250 –> 00:17:32,510
we’re going to take the left heel in

343
00:17:32,510 –> 00:17:33,650
towards the center line

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00:17:33,650 –> 00:17:35,419
voila we’re going to sit up nice and

345
00:17:35,419 –> 00:17:36,860
tall and we’re gonna have our blanket

346
00:17:36,860 –> 00:17:38,720
here if we need to we can lift the hips

347
00:17:38,720 –> 00:17:42,340
up on the blanket for a little bit of

348
00:17:42,340 –> 00:17:45,500
space so this feels good because with my

349
00:17:45,500 –> 00:17:47,960
hips lifted my legs kind of fall down a

350
00:17:47,960 –> 00:17:51,020
little bit and that feels awesome so I’m

351
00:17:51,020 –> 00:17:53,690
going to take my pillows pillow or

352
00:17:53,690 –> 00:17:55,850
pillows and I once again I’m going to

353
00:17:55,850 –> 00:17:57,530
draw the pillow

354
00:17:57,530 –> 00:18:00,290
start with one overachiever I’m going to

355
00:18:00,290 –> 00:18:01,610
draw the pillow towards the front of the

356
00:18:01,610 –> 00:18:02,320
hip

357
00:18:02,320 –> 00:18:05,170
now in head to knee pose I take my heart

358
00:18:05,170 –> 00:18:07,390
I lift it up and I take my rib cage and

359
00:18:07,390 –> 00:18:09,220
kind of guide it over towards the right

360
00:18:09,220 –> 00:18:11,710
side I’m grounding down through the top

361
00:18:11,710 –> 00:18:14,320
of that left thigh bone and of course

362
00:18:14,320 –> 00:18:15,970
making any adjustments along the way

363
00:18:15,970 –> 00:18:20,620
just so I feel supported great I am

364
00:18:20,620 –> 00:18:23,050
gonna double pillow it hey um

365
00:18:23,050 –> 00:18:26,170
and I’m going to inhale lift up through

366
00:18:26,170 –> 00:18:28,270
the heart and then exhale crawl it

367
00:18:28,270 –> 00:18:29,950
forward nothing fancy here just nice and

368
00:18:29,950 –> 00:18:30,550
easy

369
00:18:30,550 –> 00:18:33,340
I can even triple pillow it here this

370
00:18:33,340 –> 00:18:36,090
other little baby couch pillow and

371
00:18:36,090 –> 00:18:38,590
giving myself support this feels awesome

372
00:18:38,590 –> 00:18:41,500
my belly’s supported and I can maybe

373
00:18:41,500 –> 00:18:44,170
grab my foot here or really today just

374
00:18:44,170 –> 00:18:45,100
let it all hang

375
00:18:45,100 –> 00:18:51,570
so we inhale in and exhale forehead down

376
00:18:55,440 –> 00:18:59,460
breathing into the back body here

377
00:19:00,390 –> 00:19:04,720
pressing into the right heel right toes

378
00:19:04,720 –> 00:19:08,200
up towards the sky fingertips are soft

379
00:19:08,200 –> 00:19:11,460
jazz relaxed

380
00:19:22,970 –> 00:19:27,170
inhale breathing into the lower back

381
00:19:27,170 –> 00:19:29,670
exhale grounding down through the hip

382
00:19:29,670 –> 00:19:31,910
bones

383
00:19:34,490 –> 00:19:38,040
remember your intention here inhale lots

384
00:19:38,040 –> 00:19:43,559
of love in and exhale draw your chin to

385
00:19:43,559 –> 00:19:46,860
your chest and slowly roll it up saw

386
00:19:46,860 –> 00:19:49,890
fingertips ladies as we slowly stack the

387
00:19:49,890 –> 00:19:54,179
spine and roll up head over heart heart

388
00:19:54,179 –> 00:20:00,150
over pelvis awesome now we’re going to

389
00:20:00,150 –> 00:20:02,520
take it to the other side so again I’m

390
00:20:02,520 –> 00:20:03,900
sitting up on my blanket I draw the

391
00:20:03,900 –> 00:20:06,770
right heel in send the left heel out and

392
00:20:06,770 –> 00:20:09,120
you know for kind of restorative

393
00:20:09,120 –> 00:20:13,320
postures like this sometimes you know

394
00:20:13,320 –> 00:20:14,940
the bulk of the work really isn’t just

395
00:20:14,940 –> 00:20:16,530
getting set up but it’s worth it once

396
00:20:16,530 –> 00:20:19,290
you get there and my hope is that you

397
00:20:19,290 –> 00:20:20,850
learn how to do these with the video but

398
00:20:20,850 –> 00:20:22,380
then you are able to do this on your own

399
00:20:22,380 –> 00:20:26,760
too so dry my pillar I’ll pull her up to

400
00:20:26,760 –> 00:20:32,040
my hip crease and finding what feels

401
00:20:32,040 –> 00:20:34,770
good on this side grounding down through

402
00:20:34,770 –> 00:20:37,290
the top of that right thigh I inhale

403
00:20:37,290 –> 00:20:39,120
lift my heart take my ribcage with me

404
00:20:39,120 –> 00:20:43,100
and then forward fold

405
00:20:46,020 –> 00:20:49,870
so you can find different levels and

406
00:20:49,870 –> 00:20:52,210
restorative it’s really not about like I

407
00:20:52,210 –> 00:20:54,340
can come I can do my head to knee pose I

408
00:20:54,340 –> 00:20:56,050
can show you that but that’s really not

409
00:20:56,050 –> 00:20:59,650
what feels good when I’m trying to

410
00:20:59,650 –> 00:21:01,870
relieve cramps and just find relief in

411
00:21:01,870 –> 00:21:04,300
the body and rest my mind and soul the

412
00:21:04,300 –> 00:21:08,400
support feels nice so give it a try

413
00:21:17,680 –> 00:21:19,730
again I’m breathing into the back body

414
00:21:19,730 –> 00:21:23,900
here I’m maintaining a little awareness

415
00:21:23,900 –> 00:21:28,250
in my left leg pressing into my left

416
00:21:28,250 –> 00:21:36,560
heel if you are grabbing onto the pillow

417
00:21:36,560 –> 00:21:40,100
or the blanket keep softness little

418
00:21:40,100 –> 00:21:43,120
grace in the fingers

419
00:21:52,320 –> 00:21:55,290
I just noticed I was clenching in my jaw

420
00:21:55,290 –> 00:22:11,580
so relax your jaw inhale in and on an

421
00:22:11,580 –> 00:22:13,290
exhale right down through your sitting

422
00:22:13,290 –> 00:22:15,710
bones draw your chin to your chest and

423
00:22:15,710 –> 00:22:23,490
slowly roll it up Oh awesome from here

424
00:22:23,490 –> 00:22:24,660
we’re going to move straight into a

425
00:22:24,660 –> 00:22:28,830
supported paschimottanasana so can you

426
00:22:28,830 –> 00:22:30,390
keep your blankets that you have here

427
00:22:30,390 –> 00:22:32,430
and we’re going to send the feet out in

428
00:22:32,430 –> 00:22:34,230
front and I’m going to turn to the side

429
00:22:34,230 –> 00:22:38,640
here so again you can keep your blanket

430
00:22:38,640 –> 00:22:42,500
or your towel here to lift the hips up

431
00:22:45,370 –> 00:22:47,649
I’m gonna do the same thing drawing the

432
00:22:47,649 –> 00:22:52,210
pillows in and look at this check this

433
00:22:52,210 –> 00:22:56,200
out one place where it’s great to be

434
00:22:56,200 –> 00:22:58,690
grieve and it’s fun it kind of like

435
00:22:58,690 –> 00:23:00,549
restorative yoga like this reminds me of

436
00:23:00,549 –> 00:23:02,409
when I was a kid and I would like create

437
00:23:02,409 –> 00:23:04,419
forts and just comfortable places for

438
00:23:04,419 –> 00:23:07,659
myself to be in so that’s kind of what

439
00:23:07,659 –> 00:23:08,350
we’re doing here

440
00:23:08,350 –> 00:23:11,230
as women like making sure that we take

441
00:23:11,230 –> 00:23:13,779
the time to find comfortable places and

442
00:23:13,779 –> 00:23:15,580
when it’s most needed

443
00:23:15,580 –> 00:23:17,379
it’s oh look I can even do this thing

444
00:23:17,379 –> 00:23:20,289
get as creative as I want I inhale in I

445
00:23:20,289 –> 00:23:21,759
think up with my heart

446
00:23:21,759 –> 00:23:24,519
lots of space as I exhale forward fold

447
00:23:24,519 –> 00:23:25,960
so you have an option here you can go

448
00:23:25,960 –> 00:23:28,779
for head to the pillow here so I’ll have

449
00:23:28,779 –> 00:23:37,480
plenty of room to breathe or you can

450
00:23:37,480 –> 00:23:42,480
come onto the side a little deeper

451
00:23:53,930 –> 00:23:56,520
finding a spot today that feels most

452
00:23:56,520 –> 00:24:01,440
comfortable and yummy to you and when

453
00:24:01,440 –> 00:24:03,150
you found your spot press into your

454
00:24:03,150 –> 00:24:04,740
heels toes up towards the sky take a

455
00:24:04,740 –> 00:24:07,980
deep breath in and then on an exhale

456
00:24:07,980 –> 00:24:09,650
soften in the feet

457
00:24:09,650 –> 00:24:12,510
yeah permission to soften in the feet

458
00:24:12,510 –> 00:24:19,230
you might find a little rock here you

459
00:24:19,230 –> 00:24:21,800
might find a nice long juicy exhale out

460
00:24:21,800 –> 00:24:25,290
finally releasing that tension that

461
00:24:25,290 –> 00:24:28,080
stress the frustration you might have

462
00:24:28,080 –> 00:24:31,610
been holding on to the body

463
00:24:38,010 –> 00:24:43,030
breathing into the back body I find I

464
00:24:43,030 –> 00:24:44,890
just kind of gently remind myself to

465
00:24:44,890 –> 00:24:46,900
draw my shoulders away from the ears so

466
00:24:46,900 –> 00:24:50,290
I’m not clenched up but there’s

467
00:24:50,290 –> 00:24:51,760
definitely more than meets the eye in

468
00:24:51,760 –> 00:24:53,260
these restorative postures and the

469
00:24:53,260 –> 00:24:56,650
longer were there the more opportunity

470
00:24:56,650 –> 00:25:00,309
we have to find that yummyness that

471
00:25:00,309 –> 00:25:06,390
release that space unbinding

472
00:25:13,290 –> 00:25:18,190
let’s take one more breath in and then

473
00:25:18,190 –> 00:25:21,130
exhale pressing into the sit bones again

474
00:25:21,130 –> 00:25:24,430
we draw the chin to the chest and slowly

475
00:25:24,430 –> 00:25:31,930
roll it up awesome so now we’re going to

476
00:25:31,930 –> 00:25:33,730
head into soup Tabata kinnison’s

477
00:25:33,730 –> 00:25:36,370
SuperDuper yummy all year round but a

478
00:25:36,370 –> 00:25:38,860
nice supported one feels really great

479
00:25:38,860 –> 00:25:41,920
when you’re dealing with the cramps so a

480
00:25:41,920 –> 00:25:44,890
couple different options here if you

481
00:25:44,890 –> 00:25:46,660
have a block then let’s play with your

482
00:25:46,660 –> 00:25:48,310
block if you have a bolster pretend this

483
00:25:48,310 –> 00:25:50,620
was a bolster you can I don’t have a

484
00:25:50,620 –> 00:25:52,930
bolt through here but you can place your

485
00:25:52,930 –> 00:25:56,500
bolster here or even here you just have

486
00:25:56,500 –> 00:25:58,750
to imagine and then this becomes a nice

487
00:25:58,750 –> 00:26:01,900
place to lay the the spine obviously we

488
00:26:01,900 –> 00:26:03,790
don’t have a bolster here and in some

489
00:26:03,790 –> 00:26:05,440
ways I think it’s great because not a

490
00:26:05,440 –> 00:26:08,110
lot of people have a bolster at home so

491
00:26:08,110 –> 00:26:10,180
this is kind of fun to display with

492
00:26:10,180 –> 00:26:11,710
things that we have in the house pillows

493
00:26:11,710 –> 00:26:13,990
right so a couple different options if

494
00:26:13,990 –> 00:26:15,370
you have your towel or your blanket

495
00:26:15,370 –> 00:26:20,230
you’ll roll it up long ways like so I’m

496
00:26:20,230 –> 00:26:22,870
going to sit up against my my little

497
00:26:22,870 –> 00:26:27,360
roll here open and then gently gently

498
00:26:27,360 –> 00:26:29,550
Rock down

499
00:26:29,550 –> 00:26:33,150
soles of the feet come together and this

500
00:26:33,150 –> 00:26:38,429
is one variation to open the chest to

501
00:26:38,429 –> 00:26:43,470
breathe into the lower belly and soften

502
00:26:43,470 –> 00:26:47,790
the grind if you have a pillow here

503
00:26:47,790 –> 00:26:49,650
extra pillow you can pillow the head the

504
00:26:49,650 –> 00:26:53,130
neck feels great and then we can take

505
00:26:53,130 –> 00:26:56,520
our other pillows to the side to support

506
00:26:56,520 –> 00:26:59,760
the outer edges of the lake so oh yeah

507
00:26:59,760 –> 00:27:02,990
let’s feel awesome

508
00:27:03,920 –> 00:27:06,600
so I’ve rolled the blanket or the towel

509
00:27:06,600 –> 00:27:09,450
up underneath my spine never used a

510
00:27:09,450 –> 00:27:11,370
pillow to just kind of support the head

511
00:27:11,370 –> 00:27:14,330
and neck and I’ve brought my remaining

512
00:27:14,330 –> 00:27:16,679
reminding I’m getting to zenned out here

513
00:27:16,679 –> 00:27:18,870
I need to stay focused a lie of yoga’s

514
00:27:18,870 –> 00:27:22,890
Adrienne I’ve bought my remaining

515
00:27:22,890 –> 00:27:24,480
pillows to support the outer edges of

516
00:27:24,480 –> 00:27:27,000
the legs hands come to the belly here

517
00:27:27,000 –> 00:27:29,130
and we just give it a little movement a

518
00:27:29,130 –> 00:27:34,940
little bit my breathe

519
00:27:37,630 –> 00:27:39,970
and maybe hands gently come to rest on

520
00:27:39,970 –> 00:27:42,580
the hip creases or you can even come

521
00:27:42,580 –> 00:27:45,250
into a mudra here like so index finger

522
00:27:45,250 –> 00:27:48,850
and thumbs coming together a sign of the

523
00:27:48,850 –> 00:27:52,390
woman and rest it here that kind of

524
00:27:52,390 –> 00:27:54,870
feels nice

525
00:27:57,860 –> 00:28:01,140
relax your jaw again relax the skin of

526
00:28:01,140 –> 00:28:04,230
the face take sure you’re not clenching

527
00:28:04,230 –> 00:28:07,410
between the two eyebrows just letting

528
00:28:07,410 –> 00:28:11,360
everything go here feeling supported and

529
00:28:11,360 –> 00:28:14,190
again if you feel like this might be

530
00:28:14,190 –> 00:28:17,780
good you can use the hands to just

531
00:28:17,780 –> 00:28:20,040
provide a little movement little

532
00:28:20,040 –> 00:28:22,500
energetic movement you can even take the

533
00:28:22,500 –> 00:28:24,890
thumbs to the hip creases or just below

534
00:28:24,890 –> 00:28:28,100
and wiggle them here again just

535
00:28:28,100 –> 00:28:30,360
stimulating the Nadi’s or the energetic

536
00:28:30,360 –> 00:28:32,900
channel

537
00:28:50,540 –> 00:28:53,540
let’s take two more nice long smooth

538
00:28:53,540 –> 00:28:58,570
deep breaths here letting everything go

539
00:29:03,290 –> 00:29:13,340
I will gently bring the fingertips to

540
00:29:13,340 –> 00:29:17,390
the outer edges of the thighs draw the

541
00:29:17,390 –> 00:29:20,140
knees in towards the centerline

542
00:29:20,140 –> 00:29:23,540
take a second to come on the elbows lift

543
00:29:23,540 –> 00:29:25,940
your head your heart up come on to the

544
00:29:25,940 –> 00:29:30,620
elbows pull the blanket or the pillow

545
00:29:30,620 –> 00:29:32,570
whatever you used that was underneath

546
00:29:32,570 –> 00:29:35,270
your spine away and come back so that

547
00:29:35,270 –> 00:29:39,800
your head is on your pillow nice last

548
00:29:39,800 –> 00:29:41,840
thing before shavasan is this little

549
00:29:41,840 –> 00:29:44,600
gentle twist using your pillow swoop

550
00:29:44,600 –> 00:29:46,820
that are already here so I’m going to

551
00:29:46,820 –> 00:29:49,190
press my palms down to draw my knees

552
00:29:49,190 –> 00:29:53,960
into my chest let the lower back become

553
00:29:53,960 –> 00:29:55,610
flush with the mat and begin to rock a

554
00:29:55,610 –> 00:29:56,720
little side to side

555
00:29:56,720 –> 00:29:59,090
you can draw circles with the knees here

556
00:29:59,090 –> 00:30:02,150
if that feels good and you know just

557
00:30:02,150 –> 00:30:03,770
providing a little bit of organic

558
00:30:03,770 –> 00:30:09,640
movement to release the lower back

559
00:30:09,850 –> 00:30:13,010
especially that lower lower back girls

560
00:30:13,010 –> 00:30:15,650
you know what I’m talking about it’s

561
00:30:15,650 –> 00:30:18,570
kind of a key

562
00:30:18,570 –> 00:30:20,580
and then really easy I’m going to inhale

563
00:30:20,580 –> 00:30:22,290
reach my fingertips up over the heads

564
00:30:22,290 –> 00:30:25,830
soft elbows here I can grab the outer

565
00:30:25,830 –> 00:30:27,450
edges of my pillow here that feels good

566
00:30:27,450 –> 00:30:29,190
and then I’m going to rock my knees

567
00:30:29,190 –> 00:30:30,600
towards the right how they’re going to

568
00:30:30,600 –> 00:30:33,960
land on my pillow awesome and I breathe

569
00:30:33,960 –> 00:30:39,030
for me also landing on my mic not so

570
00:30:39,030 –> 00:30:44,330
awesome there we go oh yeah there we go

571
00:30:44,330 –> 00:30:48,420
and again this is supported so yeah our

572
00:30:48,420 –> 00:30:49,860
knees can go all the way to the ground

573
00:30:49,860 –> 00:30:51,650
but we’re giving yourself that cushion

574
00:30:51,650 –> 00:30:54,330
that’s support so we breathe into the

575
00:30:54,330 –> 00:30:57,960
lower belly you can come onto the left

576
00:30:57,960 –> 00:31:01,760
ear here feels great

577
00:31:13,629 –> 00:31:16,879
on an exhale I bring it back to Center

578
00:31:16,879 –> 00:31:20,149
nice wide knees take a second here to

579
00:31:20,149 –> 00:31:22,700
shimmy a little left to right showing

580
00:31:22,700 –> 00:31:25,159
off my pink socks that I wore just for

581
00:31:25,159 –> 00:31:28,999
the ladies because I am a nerd and then

582
00:31:28,999 –> 00:31:31,340
taking it to the other side find what

583
00:31:31,340 –> 00:31:33,590
feels good maybe coming on to the right

584
00:31:33,590 –> 00:31:35,889
ear

585
00:31:57,580 –> 00:32:07,280
inhale in deeply and exhale fully gently

586
00:32:07,280 –> 00:32:10,160
we’ll rock it back to Center feet come

587
00:32:10,160 –> 00:32:12,800
to the earth hands come to the lower

588
00:32:12,800 –> 00:32:16,460
belly and we slide the legs out long for

589
00:32:16,460 –> 00:32:21,800
you guessed it shavasana so you can

590
00:32:21,800 –> 00:32:23,630
really use that image of kind of setting

591
00:32:23,630 –> 00:32:29,240
up a tent little feminine love tent so

592
00:32:29,240 –> 00:32:30,740
whatever feels good here’s some

593
00:32:30,740 –> 00:32:33,140
suggestions of course bring that rolled

594
00:32:33,140 –> 00:32:36,350
up blanket underneath the backs of the

595
00:32:36,350 –> 00:32:38,510
knees yeah you have a big bolster you

596
00:32:38,510 –> 00:32:40,280
can do that here too if you have a

597
00:32:40,280 –> 00:32:48,950
ponytail or a bun in let it go yeah if

598
00:32:48,950 –> 00:32:51,020
you have a nice heavy pillow like a

599
00:32:51,020 –> 00:32:53,060
feather pillow that feels great on the

600
00:32:53,060 –> 00:32:54,890
tops of the thighs but any pillow will

601
00:32:54,890 –> 00:32:57,800
do I’m going to go ahead and use this

602
00:32:57,800 –> 00:32:59,780
one here just a little weight and the

603
00:32:59,780 –> 00:33:06,560
tops and then nice comfy thing here

604
00:33:06,560 –> 00:33:09,530
great and then why not have it do it all

605
00:33:09,530 –> 00:33:12,760
feels awesome

606
00:33:13,080 –> 00:33:16,510
so widen your legs at least as wide as

607
00:33:16,510 –> 00:33:18,630
the mat or maybe as wide as the blanket

608
00:33:18,630 –> 00:33:21,420
soften through the toes and the ankles

609
00:33:21,420 –> 00:33:24,100
relax your shoulders maybe draw your

610
00:33:24,100 –> 00:33:26,860
shoulder blades in together and down so

611
00:33:26,860 –> 00:33:33,280
the heart is nice and open here open the

612
00:33:33,280 –> 00:33:35,380
palms take a deep breath in through the

613
00:33:35,380 –> 00:33:40,560
nose and exhale out through the mouth

614
00:33:40,830 –> 00:33:45,900
two more just like that ladies inhale in

615
00:33:46,020 –> 00:33:52,150
and exhale release last one make it good

616
00:33:52,150 –> 00:33:59,460
inhale an exhale sigh it out hah

617
00:33:59,670 –> 00:34:02,490
great stay here as long as you like I

618
00:34:02,490 –> 00:34:05,730
reach over pause the video at this point

619
00:34:05,730 –> 00:34:08,909
my rock they hit a little side to side

620
00:34:08,909 –> 00:00:00,000
take this moment for you

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