WEBVTT

00:00:00.417 --> 00:00:03.125
- Hello my friends and
welcome to Yoga with Adriene.

00:00:03.125 --> 00:00:05.708
I'm Adriene and this is Benji.

00:00:05.708 --> 00:00:08.166
And I brought my blue
heeler to practice today

00:00:08.166 --> 00:00:09.542
'cause we're
gonna help you find

00:00:09.542 --> 00:00:12.250
some natural
healing for migraines.

00:00:12.250 --> 00:00:14.625
You're gonna need a couple
items today if you have them.

00:00:14.625 --> 00:00:16.792
If you don't have
them, it's A-okay,

00:00:16.792 --> 00:00:18.542
we'll just work with
the body and the breath.

00:00:18.542 --> 00:00:20.542
We have everything
we need right here,

00:00:20.542 --> 00:00:23.166
but if you'd like,
you can grab a towel

00:00:23.166 --> 00:00:25.708
or a bandana to cover the eyes.

00:00:25.708 --> 00:00:28.834
If you have a little
peppermint oil or lavender oil.

00:00:28.834 --> 00:00:32.040
I have a little
spray here of a mixture.

00:00:32.040 --> 00:00:33.875
You can bring that with you.

00:00:33.875 --> 00:00:35.417
Again, if you don't
have it, that's okay.

00:00:35.417 --> 00:00:36.708
Maybe next time.

00:00:36.708 --> 00:00:37.917
If you have a pillow,

00:00:37.917 --> 00:00:40.250
I literally grabbed
the pillow off my bed.

00:00:40.250 --> 00:00:42.417
You can grab that,
put a couch pillow

00:00:42.417 --> 00:00:45.291
or a folded up towel
or blanket will work.

00:00:45.291 --> 00:00:49.875
And then I'd like you to also
bring a small glass of water,

00:00:49.875 --> 00:00:52.667
a cup of water, a sip
of water if you have it.

00:00:52.667 --> 00:00:56.500
If you don't have any of
these things, that's A-okay.

00:00:56.500 --> 00:00:58.333
But if you have
any of these things,

00:00:58.333 --> 00:01:00.583
go ahead and pause the
video or in this little intro,

00:01:00.583 --> 00:01:02.500
you can grab those
things and then we're gonna

00:01:02.500 --> 00:01:06.625
just hunker down old school
style and tend to it, alright?

00:01:06.625 --> 00:01:08.417
Benji, you ready?

00:01:08.417 --> 00:01:09.542
That's a yes.

00:01:09.542 --> 00:01:10.959
Lets get started.

00:01:10.959 --> 00:01:13.542
(upbeat music)

00:01:23.542 --> 00:01:25.208
Alright, my sweet friend.

00:01:25.208 --> 00:01:26.083
Here we go.

00:01:26.083 --> 00:01:28.667
We're gonna take
care of this together.

00:01:28.667 --> 00:01:29.708
If you haven't already,

00:01:29.708 --> 00:01:32.083
make sure the light
in your room is soft.

00:01:32.083 --> 00:01:34.708
You can dim this
screen if it's on the computer

00:01:34.708 --> 00:01:36.291
or phone or tablet.

00:01:36.291 --> 00:01:38.333
If it's on the television,
know that I'm gonna use

00:01:38.333 --> 00:01:42.792
my voice to guide you, so
that you can keep a soft gaze

00:01:42.792 --> 00:01:46.375
or your eyes even closed for
the majority of this practice.

00:01:46.375 --> 00:01:47.834
We're gonna work
through this together.

00:01:47.834 --> 00:01:49.125
I'm so sorry
you have a headache.

00:01:49.125 --> 00:01:51.708
We're gonna take
care of this proper.

00:01:51.708 --> 00:01:53.875
First things first is getting
your mind in the right place

00:01:53.875 --> 00:01:56.417
to believe that
the natural remedies

00:01:56.417 --> 00:02:00.417
and the power of the breath
can help shift a migraine.

00:02:00.417 --> 00:02:04.875
I believe in it immensely
and I believe in the power

00:02:04.875 --> 00:02:08.583
of just balancing the
energy of the body, you know,

00:02:08.583 --> 00:02:11.750
as a way of providing a lot
of healing for many things,

00:02:11.750 --> 00:02:13.708
so just open your mind.

00:02:13.708 --> 00:02:16.166
We're just gonna come
into a nice, comfortable seat

00:02:16.166 --> 00:02:18.041
and just open your mind

00:02:18.041 --> 00:02:22.625
with a couple full breaths

00:02:22.625 --> 00:02:24.917
and just kind of come
into the present moment

00:02:24.917 --> 00:02:30.208
and chances are, I know when
I've experienced headaches,

00:02:30.208 --> 00:02:32.875
migraines, I tend to
clench in the forehead a lot

00:02:32.875 --> 00:02:36.125
so just see if you can soften,
and if you need to take

00:02:36.125 --> 00:02:39.917
your fingertips to the
head here,

00:02:39.917 --> 00:02:42.542
thumb, ring finger

00:02:42.542 --> 00:02:44.542
and then your two
fingertips to the forehead,

00:02:44.542 --> 00:02:46.542
do that as a way of
just helping yourself

00:02:46.542 --> 00:02:48.708
to soften, soften, soften.

00:02:53.834 --> 00:02:55.583
There's a lot of
emotion that can come up

00:02:55.583 --> 00:02:59.417
when we are suffering,
when we're in pain,

00:02:59.417 --> 00:03:01.375
when we're frustrated,

00:03:01.375 --> 00:03:04.625
so I encourage you
to really just lean in.

00:03:06.208 --> 00:03:10.417
We have a sweet,
supportive practice to help you

00:03:10.417 --> 00:03:15.166
move through this
and it can be empowering

00:03:15.166 --> 00:03:19.667
to allow for proper release.

00:03:19.667 --> 00:03:22.125
Come out fresh
on the other side.

00:03:23.917 --> 00:03:26.917
Take one more quiet
breath wherever you are,

00:03:26.917 --> 00:03:29.250
just kind of
coming into the moment

00:03:29.250 --> 00:03:32.792
and noticing places where
you can soften a little bit.

00:03:34.917 --> 00:03:37.542
And then exhale, release.

00:03:37.542 --> 00:03:39.208
Okay, soft gaze here.

00:03:39.208 --> 00:03:41.750
This first one is not
a big, fancy yoga pose.

00:03:41.750 --> 00:03:46.500
You're gonna grab your water
and we're gonna lift it up.

00:03:49.291 --> 00:03:52.959
Cheers to healing
from the inside out.

00:03:52.959 --> 00:03:54.208
You don't have
to chug your water,

00:03:54.208 --> 00:03:57.417
you can just take one big sip,
but take as much as you need.

00:04:12.875 --> 00:04:16.250
And when you're done,
put your cup or your glass

00:04:16.250 --> 00:04:19.291
or your water bottle to the side

00:04:19.291 --> 00:04:23.041
and come to stillness once again

00:04:23.041 --> 00:04:24.667
in your nice, comfortable seat.

00:04:24.667 --> 00:04:25.625
You can close your eyes.

00:04:25.625 --> 00:04:28.750
We're gonna start with some
alternative nostril breathing,

00:04:28.750 --> 00:04:33.208
so sit up nice and tall
and then as you're ready

00:04:33.208 --> 00:04:36.208
you're just gonna take your
thumb to your right nostril

00:04:36.208 --> 00:04:38.208
and breathe in
through your left nostril,

00:04:38.208 --> 00:04:40.875
so seal your right
nostril with your thumb.

00:04:43.583 --> 00:04:46.208
And after you breathe
in, seal your left nostril

00:04:46.208 --> 00:04:48.959
with your index
finger or your middle finger

00:04:48.959 --> 00:04:50.875
and then breathe out
through the right nostril

00:04:50.875 --> 00:04:53.291
so you're just
alternating back and forth.

00:04:56.083 --> 00:04:58.250
And inhale, right nostril.

00:05:00.375 --> 00:05:02.083
Pause and seal at the top

00:05:02.083 --> 00:05:04.667
and exhale out
through the left nostril.

00:05:07.208 --> 00:05:09.625
Inhale through the left
nostril, close your eyes

00:05:09.625 --> 00:05:11.959
once you get the hang of it.

00:05:15.917 --> 00:05:20.041
Seal the left nostril and
exhale out through the right.

00:05:22.917 --> 00:05:25.458
Inhale, right nostril.

00:05:30.792 --> 00:05:35.125
Pause at the top,
exhale out through the left.

00:05:39.291 --> 00:05:42.291
Inhale through the left nostril.

00:05:46.417 --> 00:05:48.458
Pause, seal and switch.

00:05:48.458 --> 00:05:50.708
Exhale out through the right.

00:05:53.750 --> 00:05:55.875
Inhale through the right.

00:06:02.125 --> 00:06:04.542
Pause, seal, switch.

00:06:04.542 --> 00:06:07.041
Exhale through the left.

00:06:11.375 --> 00:06:13.625
Inhale through the left.

00:06:17.625 --> 00:06:21.083
Switch, exhale out the right.

00:06:25.083 --> 00:06:27.333
Inhale through the right.

00:06:31.458 --> 00:06:35.250
Switch, exhale out the left.

00:06:37.417 --> 00:06:38.583
And one more round.

00:06:38.583 --> 00:06:40.333
Inhale through the left.

00:06:44.959 --> 00:06:48.125
Switch, exhale out the right.

00:06:53.583 --> 00:06:55.750
Big inhale through the right.

00:07:01.542 --> 00:07:05.000
Switch, exhale out the left.

00:07:09.375 --> 00:07:13.542
Release your right arm,
close your eyes,

00:07:13.542 --> 00:07:16.125
return to a natural breath.

00:07:22.083 --> 00:07:26.375
Drop the chin to the chest,
keep the eyes closed.

00:07:26.375 --> 00:07:28.708
Keep lifting up nice
and tall through the spine

00:07:28.708 --> 00:07:32.166
and just feel a nice, passive
stretch in the back of the neck.

00:07:35.959 --> 00:07:38.166
Hands rest gently on the knees,

00:07:38.166 --> 00:07:41.166
or you can pull them back
to the tops of the thighs,

00:07:41.166 --> 00:07:43.417
bringing your
shoulder blades together.

00:07:50.333 --> 00:07:53.500
Let the brow bones
soften and grow heavy.

00:07:59.166 --> 00:08:02.291
Let your breath
rise and fall gently.

00:08:05.708 --> 00:08:09.834
With the hands on
the thighs or the knees,

00:08:09.834 --> 00:08:13.667
navel draws back and
we round forward even more

00:08:13.667 --> 00:08:15.792
trying to draw the
nose towards the navel,

00:08:15.792 --> 00:08:17.417
crown of the head
towards the earth,

00:08:17.417 --> 00:08:18.875
so you just take
it a little further,

00:08:18.875 --> 00:08:21.125
rounding through the spine.

00:08:31.750 --> 00:08:34.417
Then press your sit
bones into the earth,

00:08:34.417 --> 00:08:38.707
ground through your booty,
and roll up through the spine.

00:08:38.707 --> 00:08:42.041
As you stack head over
heart, heart over pelvis,

00:08:42.041 --> 00:08:46.166
slowly bring your soft
fingertips to your temples.

00:08:46.166 --> 00:08:50.625
Pull the temples back
towards the back of your head

00:08:50.625 --> 00:08:53.708
and then massage them forward,

00:08:53.708 --> 00:08:58.875
soft gentle movement, and
then back and then forward.

00:09:01.250 --> 00:09:05.250
Then back and then forward.

00:09:05.250 --> 00:09:07.542
Part the lips here,
soft in the jaw,

00:09:07.542 --> 00:09:13.125
back, stretch the creases of
the eye back, then forward,

00:09:13.125 --> 00:09:17.500
and back and forward.

00:09:18.750 --> 00:09:20.250
Awesome, release the fingertips,

00:09:20.250 --> 00:09:22.834
let them come down
gently at your side.

00:09:22.834 --> 00:09:25.208
You'll press into the left hand

00:09:25.208 --> 00:09:28.000
and just draw the left
ear over the left shoulder

00:09:28.000 --> 00:09:31.000
and then reach the
right fingertips out.

00:09:31.000 --> 00:09:33.667
For more, you can
flex the right hand here,

00:09:33.667 --> 00:09:37.166
just find a little pressing
of the base of the palm.

00:09:38.750 --> 00:09:42.166
Should feel it in the right
side, the neck particularly,

00:09:42.166 --> 00:09:45.667
right behind the ear
here and the base of the head,

00:09:45.667 --> 00:09:48.708
the neck, the atlas area,
back of the head.

00:09:50.125 --> 00:09:52.250
And then switch,
right hand comes down

00:09:52.250 --> 00:09:54.333
nice and slow, slow, slow.

00:09:55.708 --> 00:09:57.083
Right hand comes
down to the earth,

00:09:57.083 --> 00:09:59.000
right ear over right shoulder,

00:09:59.000 --> 00:10:03.125
and then slowly lift
the left fingertips up.

00:10:06.667 --> 00:10:08.250
Keep it relaxed,
and if you want,

00:10:08.250 --> 00:10:11.333
you can bring the left
fingertips up towards the sky

00:10:11.333 --> 00:10:14.500
and I need you to
bring a nice, loving, healing

00:10:14.500 --> 00:10:18.208
full tender loving care breaths.

00:10:18.208 --> 00:10:21.542
In and out, in and out.

00:10:24.875 --> 00:10:27.250
Great, bring it back to center.

00:10:27.250 --> 00:10:28.875
Nice work.

00:10:28.875 --> 00:10:31.542
And then bring the
hands and flip them up

00:10:31.542 --> 00:10:34.792
and lift the chest,
lift your heart.

00:10:34.792 --> 00:10:37.625
Deep breath in.

00:10:37.625 --> 00:10:41.291
Long breath out
through the nose.

00:10:41.291 --> 00:10:43.375
Big breath in through the nose.

00:10:45.708 --> 00:10:48.792
Long breath out
through the nose.

00:10:51.166 --> 00:10:52.291
Wonderful.

00:10:52.291 --> 00:10:55.834
From here, we're
gonna come onto all fours

00:10:55.834 --> 00:10:58.625
really nice and slow,

00:10:58.625 --> 00:11:01.208
and you can use
the pillow here or not

00:11:01.208 --> 00:11:05.291
but we're gonna come onto
the knees, tabletop position.

00:11:05.291 --> 00:11:07.125
You can use the
pillow the under your knees

00:11:07.125 --> 00:11:10.208
or you can even bring
the pillow onto the head.

00:11:10.208 --> 00:11:14.542
We're gonna drop the
elbows first where the hands go

00:11:14.542 --> 00:11:17.208
and tabletop, and then you're
gonna curl the toes under

00:11:17.208 --> 00:11:20.583
for stability and we're
actually gonna lift the hips

00:11:20.583 --> 00:11:23.000
and instead of going
back, heart to earth,

00:11:23.000 --> 00:11:24.792
we're gonna go crown
of the head to earth,

00:11:24.792 --> 00:11:27.166
so draw your nose
towards your navel again,

00:11:29.333 --> 00:11:32.166
crown of the head
towards the earth.

00:11:32.166 --> 00:11:34.166
Variations.

00:11:34.166 --> 00:11:36.542
If the shoulders are tight,
bring the palms together.

00:11:36.542 --> 00:11:39.125
You can even interlace.

00:11:39.125 --> 00:11:40.875
To go a little deeper
you can walk the knees

00:11:40.875 --> 00:11:42.917
a little bit closer
towards the shoulders

00:11:42.917 --> 00:11:45.333
like we do in bunny
posture and if you wanna take

00:11:45.333 --> 00:11:48.166
a bunny posture you'll
release the fingertips back

00:11:48.166 --> 00:11:51.458
one at a time to
interlace behind the thighs.

00:11:51.458 --> 00:11:53.875
We have a foundations
of yoga on bunny posture

00:11:53.875 --> 00:11:55.625
if you wanna check it out.

00:11:55.625 --> 00:11:57.834
We have lots of
different variations here,

00:11:57.834 --> 00:12:00.291
crown of the head on the
ground, not a lot of weight

00:12:00.291 --> 00:12:02.500
in the neck and the shoulders,

00:12:02.500 --> 00:12:06.917
but definitely a
little bit of pressure

00:12:06.917 --> 00:12:09.792
on the crown here on the earth.

00:12:12.333 --> 00:12:15.208
Breathe into the
back of the neck,

00:12:15.208 --> 00:12:17.000
the back of the head.

00:12:18.875 --> 00:12:22.458
That just means breathe
deep and send your awareness,

00:12:22.458 --> 00:12:25.458
your attention to
that part of the body.

00:12:25.458 --> 00:12:28.458
Lift the navel up,
stretch the lower back.

00:12:28.458 --> 00:12:31.000
As you lift the hips, have
lots of awareness in the hips

00:12:31.000 --> 00:12:33.667
lifting up, not collapsing down.

00:12:44.708 --> 00:12:46.625
And then from here,
nice and slow,

00:12:46.625 --> 00:12:48.125
connect to your
core or your center,

00:12:48.125 --> 00:12:50.834
just so you are not
collapsing into your joints,

00:12:50.834 --> 00:12:53.792
you're gonna walk the
knees together, press the palms

00:12:53.792 --> 00:12:56.125
so reach the fingertips
out, press into the palms,

00:12:56.125 --> 00:12:59.875
inhale and exhale,
release back, Child's Pose.

00:12:59.875 --> 00:13:03.792
Full Balasana,
knees together, feet together.

00:13:03.792 --> 00:13:08.000
As you're ready, paint your
yoga mat with your palms slowly

00:13:08.000 --> 00:13:10.625
and send the
fingertips all the way back.

00:13:10.625 --> 00:13:13.125
Allow the
shoulders to round forward.

00:13:13.125 --> 00:13:17.083
Allow the forehead
to press into the earth.

00:13:19.166 --> 00:13:22.417
Pull heavy and
breathe softly, sweetly.

00:13:35.917 --> 00:13:41.375
Inhale in, exhale, turn
your nose towards the left,

00:13:41.375 --> 00:13:43.333
your right ear comes
towards the yoga mat.

00:13:43.333 --> 00:13:44.500
It doesn't have to touch.

00:13:44.500 --> 00:13:47.917
And then pull your shoulders
back away from your ears here.

00:13:47.917 --> 00:13:50.959
If you want you can bring the
hands to the small of the back

00:13:50.959 --> 00:13:55.083
just resting one hand
gently on top of the other.

00:13:55.083 --> 00:13:58.291
Breathe deep,

00:13:58.291 --> 00:14:00.583
and then slowly
come through center,

00:14:00.583 --> 00:14:03.041
turn your nose towards the
right side of your yoga mat,

00:14:03.041 --> 00:14:04.708
left ear comes
towards the ground,

00:14:04.708 --> 00:14:09.291
maybe opposite palm comes on
top, and you breathe deep here.

00:14:13.166 --> 00:14:14.625
Pull the shoulders back.

00:14:22.458 --> 00:14:25.291
And then slowly
come back to center.

00:14:25.291 --> 00:14:29.375
Reach the fingertips
forward, come all the way,

00:14:29.375 --> 00:14:32.208
slowly back up,
Tabletop Position.

00:14:33.917 --> 00:14:37.000
Wonderful. Walk the knees
as wide as the yoga mat.

00:14:38.291 --> 00:14:40.875
Inhale, keep the
gaze of the head down,

00:14:40.875 --> 00:14:42.959
pull the shoulders back,
drop the belly.

00:14:45.500 --> 00:14:48.750
Breathe in, breathe out.

00:14:51.041 --> 00:14:54.500
Again, drop the belly
but gaze stays down today.

00:14:54.500 --> 00:14:56.834
Claw onto the fingertips.

00:14:56.834 --> 00:15:01.000
Breathe in, breathe out.

00:15:04.250 --> 00:15:09.333
One more time,
breathe in, breathe out.

00:15:12.083 --> 00:15:15.542
Right hand comes underneath
the bridge of the left arm.

00:15:15.542 --> 00:15:17.208
Right ear to the earth.

00:15:17.208 --> 00:15:20.959
Breathe in, breathe out.

00:15:24.583 --> 00:15:28.458
Breathe in, breathe out.

00:15:29.333 --> 00:15:31.708
Breathe in to
come back to center.

00:15:31.708 --> 00:15:34.041
Switch, left fingertips
go underneath the bridge

00:15:34.041 --> 00:15:37.708
of the right arm, left
ear comes to the ground.

00:15:37.708 --> 00:15:38.834
Breathe in,

00:15:40.417 --> 00:15:43.458
eyes closed here,
breathe out.

00:15:45.125 --> 00:15:46.125
Breathe in,

00:15:48.583 --> 00:15:50.208
breathe out.

00:15:51.750 --> 00:15:52.917
Breathe in,

00:15:54.542 --> 00:15:56.708
breathe out,
come back to center.

00:15:58.542 --> 00:16:00.708
Walk the knees up
towards the wrists.

00:16:01.875 --> 00:16:06.083
Curl the toes, sit back on
the heels, gaze straight down.

00:16:07.208 --> 00:16:09.583
Stretch the feet, tuck
the chin into the chest,

00:16:09.583 --> 00:16:11.875
broaden through
the back of the neck.

00:16:11.875 --> 00:16:13.083
Breathe in,

00:16:14.959 --> 00:16:15.708
breathe out.

00:16:17.667 --> 00:16:19.625
Connect to the
energy of the earth here.

00:16:19.625 --> 00:16:22.375
Heal with the breathe, inhale.

00:16:22.375 --> 00:16:24.959
Just feel the power of your
breath is all I'm trying to say.

00:16:24.959 --> 00:16:27.250
And breathe out.

00:16:27.250 --> 00:16:27.875
Fabulous.

00:16:27.875 --> 00:16:30.125
Lift the hips, cross the ankles

00:16:30.125 --> 00:16:31.750
where you can swing
the legs to one side

00:16:31.750 --> 00:16:35.083
and we're gonna
come all the way through.

00:16:35.083 --> 00:16:37.667
Send the legs out long.

00:16:37.667 --> 00:16:39.041
Inhale, breathe in.

00:16:40.250 --> 00:16:43.291
Exhale, breathe out.

00:16:43.291 --> 00:16:46.000
Inhale, breathe in, exhale,

00:16:46.000 --> 00:16:48.834
slide the fingertips
down any amount.

00:16:48.834 --> 00:16:51.333
Tuck the chin into the chest,
round the head forward.

00:16:51.333 --> 00:16:54.125
You can bend your
knees generously here.

00:16:54.125 --> 00:16:57.417
Pashcimottanasana,
forward, forwards.

00:16:57.417 --> 00:16:59.166
Seated forward.

00:16:59.166 --> 00:17:03.041
Find extension, find length.

00:17:03.041 --> 00:17:06.916
And breathe in, and breathe out.

00:17:10.290 --> 00:17:11.375
Breathe in,

00:17:13.583 --> 00:17:14.541
and breathe out.

00:17:14.541 --> 00:17:16.416
You're doing
great, beautiful work.

00:17:16.416 --> 00:17:19.000
Inhale in, come back up.

00:17:19.000 --> 00:17:21.375
Exhale, draw the heels together.

00:17:22.708 --> 00:17:26.000
Breathe in,
sit up nice and tall.

00:17:26.000 --> 00:17:27.750
Breathe out, bowing forward.

00:17:29.583 --> 00:17:31.583
Continue breathing in

00:17:34.333 --> 00:17:35.166
and breathe out.

00:17:35.166 --> 00:17:37.250
By now, hopefully
you're really starting

00:17:37.250 --> 00:17:38.834
to get in a little rhythm

00:17:41.583 --> 00:17:43.041
regulating the breath.

00:17:47.125 --> 00:17:50.417
Create space in
the base of the neck.

00:17:57.959 --> 00:18:00.000
Gorgeous, just stick with it.

00:18:00.000 --> 00:18:02.542
It's not an instant thing,
it's a process.

00:18:02.542 --> 00:18:05.417
Tuck the chin into
the chest, roll it up.

00:18:05.417 --> 00:18:08.250
Be kind to yourself,
your thoughts matter.

00:18:08.250 --> 00:18:11.041
Dig your heels
out on your yoga mat,

00:18:11.041 --> 00:18:12.583
toes up towards the sky.

00:18:12.583 --> 00:18:15.792
Use your palms to
lift the bum and the hips

00:18:15.792 --> 00:18:17.333
and come all the way down.

00:18:17.333 --> 00:18:19.166
Your head is gonna
come onto your pillow

00:18:19.166 --> 00:18:20.959
so set yourself up for greatness

00:18:20.959 --> 00:18:24.583
and then you're gonna
grab your makeshift eye pillow,

00:18:24.583 --> 00:18:29.041
your towel or your bandana,
dirty old sock.

00:18:29.667 --> 00:18:31.375
(laughs)

00:18:31.375 --> 00:18:33.500
Just kidding, choose a
clean sock if you have it.

00:18:34.917 --> 00:18:38.000
And then,
I brought a little mist

00:18:38.000 --> 00:18:39.291
that I like from Little Moon.

00:18:39.291 --> 00:18:41.583
I'm not getting paid for this,
but if you have a little oil

00:18:41.583 --> 00:18:44.667
or a mist you could pause the
video or maybe you're all set

00:18:44.667 --> 00:18:45.500
and you have it with you,

00:18:45.500 --> 00:18:48.667
you can spray your
towel or your thing now.

00:18:48.667 --> 00:18:51.125
I'll post a link to
these guys because I love them.

00:18:51.125 --> 00:18:54.583
Again, I'm just using this
because I actually like it.

00:18:54.583 --> 00:18:56.083
This is not an ad.

00:18:58.917 --> 00:19:02.959
Then I'm gonna take
this and I'm gonna bring it,

00:19:02.959 --> 00:19:05.291
you guessed it,
right to my eyes,

00:19:05.291 --> 00:19:06.542
right with the mist on top.

00:19:08.166 --> 00:19:09.875
I'm gonna guide
you with my voice here,

00:19:09.875 --> 00:19:12.041
so thank you for trusting me.

00:19:12.041 --> 00:19:14.750
You're gonna bring the
feet as wide as your yoga mat,

00:19:14.750 --> 00:19:15.917
just to the edges.

00:19:15.917 --> 00:19:18.041
Knees are bent still.

00:19:18.041 --> 00:19:20.041
Feet are on the
ground, knees are bent.

00:19:20.041 --> 00:19:22.667
Allow the knees to
fall in towards the center.

00:19:24.792 --> 00:19:26.917
The belly softens.

00:19:28.750 --> 00:19:31.083
Soften through the groin,
soften through the pelvis,

00:19:31.875 --> 00:19:34.458
and bring your hands
right to your lower belly.

00:19:37.125 --> 00:19:40.000
Feel your feet
connect to the earth,

00:19:40.000 --> 00:19:43.208
your head
cradled by your pillow.

00:19:44.834 --> 00:19:49.333
Block out the light, start to
breathe in and out once again.

00:19:49.333 --> 00:19:53.500
Maybe smelling your peppermint
oil or your lavender oil.

00:19:55.291 --> 00:19:58.375
Rosemary, eucalyptus, also good.

00:20:05.542 --> 00:20:07.875
Relax through the hips.

00:20:10.250 --> 00:20:13.333
Just see if you can really relax
your tongue

00:20:14.917 --> 00:20:16.417
and your mouth.

00:20:24.250 --> 00:20:26.625
Keep the feet where
they are and keep the hips

00:20:26.625 --> 00:20:29.333
and the pelvis
and the belly soft.

00:20:29.333 --> 00:20:32.208
You're just gonna
bring your hands in between

00:20:32.208 --> 00:20:33.834
your pillow and your head.

00:20:33.834 --> 00:20:35.208
Thumbs are gonna extend

00:20:35.208 --> 00:20:37.291
so they're kind of
cradling the neck

00:20:37.291 --> 00:20:40.875
and then you're gonna use your
thumbs to just gently press

00:20:42.250 --> 00:20:46.542
into the muscles of the
neck, the base of the head,

00:20:46.542 --> 00:20:49.166
and just give
yourself a little massage here.

00:20:49.166 --> 00:20:52.583
Hands go between
your pilla and your head

00:20:52.583 --> 00:20:56.291
and you're just gonna use
your thumbs to gently massage

00:20:56.291 --> 00:21:00.959
the base of the head,
the muscles of the neck.

00:21:07.500 --> 00:21:11.500
Think about what you're
communicating to your body here,

00:21:11.500 --> 00:21:14.083
what the union or
the yoga really is here

00:21:14.083 --> 00:21:17.208
of the mind and the
body and your breath.

00:21:18.875 --> 00:21:23.125
It's saying it's okay,
I'm here to process this.

00:21:24.417 --> 00:21:25.875
Move through it

00:21:28.458 --> 00:21:30.208
and move on.

00:21:33.500 --> 00:21:35.041
Take a couple more moments here

00:21:35.041 --> 00:21:37.959
to baby yourself
with this massage.

00:21:41.041 --> 00:21:44.291
Remember, you have
everything you need.

00:21:46.000 --> 00:21:48.708
And you're gonna stay
here as long as time allows,

00:21:48.708 --> 00:21:50.667
releasing the hands
whenever you're ready

00:21:50.667 --> 00:21:52.291
gently to your sides.

00:21:52.291 --> 00:21:53.834
You can keep the
feet where they are.

00:21:53.834 --> 00:21:57.250
You can open the knees wide
again for a Cobbler's Pose

00:21:57.250 --> 00:22:00.000
or just extend
the legs out long.

00:22:02.166 --> 00:22:04.458
Snuggle your shoulder blades
underneath your heart space,

00:22:04.458 --> 00:22:08.125
and again, whatever time
allows for you to breathe here

00:22:09.417 --> 00:22:11.458
with the eyes closed.

00:22:16.792 --> 00:22:18.125
In the dark.

00:22:19.458 --> 00:22:20.959
Take what you need.

00:22:20.959 --> 00:22:23.708
If you have to transition,
you're gonna do it really slowly

00:22:23.708 --> 00:22:26.917
by coming into
fetal position first,

00:22:29.834 --> 00:22:31.875
and then making
your way up as needed.

00:22:33.959 --> 00:22:36.667
Drink lots of water today.

00:22:36.667 --> 00:22:40.125
I'll list some other tips and
supplements and some ideas

00:22:40.125 --> 00:22:43.667
I have for you for
regular daily practice

00:22:43.667 --> 00:22:48.333
to prevent migraines and
to help you with headaches.

00:22:48.333 --> 00:22:51.125
I'll list that in
the video description.

00:22:56.125 --> 00:22:57.625
Take a deep breath in.

00:23:00.041 --> 00:23:01.834
Long breath out.

00:23:04.417 --> 00:23:05.834
Hopefully this
will get you started

00:23:05.834 --> 00:23:08.333
on moving through your

00:23:10.208 --> 00:23:11.250
healing process.

00:23:11.250 --> 00:23:14.083
Thank you for sharing your
time and your energy with me.

00:23:17.083 --> 00:23:18.625
Take good care.

00:23:20.166 --> 00:23:21.208
Namaste.

00:23:21.208 --> 00:23:24.375
(upbeat music)