WEBVTT 00:00:00.030 --> 00:00:01.979 hello everyone and welcome to yoga with 00:00:01.979 --> 00:00:03.899 Adriene I am Adriene and today we have a 00:00:03.899 --> 00:00:06.779 special by request sequence yoga when 00:00:06.779 --> 00:00:08.460 you're feeling under the weather when 00:00:08.460 --> 00:00:10.620 you're feeling a little sick this is a 00:00:10.620 --> 00:00:12.450 short sequence of postures that will 00:00:12.450 --> 00:00:14.099 support you when you have a cold or 00:00:14.099 --> 00:00:16.800 perhaps your immune system is feeling a 00:00:16.800 --> 00:00:20.010 little low as you may know or as you may 00:00:20.010 --> 00:00:21.810 not know and you'll soon learn it's so 00:00:21.810 --> 00:00:23.490 important to nurture the body when 00:00:23.490 --> 00:00:25.560 you're feeling ill to give yourself 00:00:25.560 --> 00:00:27.630 permission to stop and slow down on 00:00:27.630 --> 00:00:29.970 crumpled the body and nurture it so that 00:00:29.970 --> 00:00:31.619 you can get better all the more faster 00:00:31.619 --> 00:00:33.960 and find what feels good so put on 00:00:33.960 --> 00:00:35.910 something comfy grab a blanket or a 00:00:35.910 --> 00:00:40.459 pillow and let's hop on the net 00:00:50.400 --> 00:00:53.200 all right so to begin today we're going 00:00:53.200 --> 00:00:55.239 to come to a nice cross-legged position 00:00:55.239 --> 00:00:57.910 I'm sitting up on a block here but you 00:00:57.910 --> 00:00:59.680 can roll up a blanket or you can just 00:00:59.680 --> 00:01:02.379 sit flat on the earth we raise the hips 00:01:02.379 --> 00:01:03.879 a little bit to just allow the legs to 00:01:03.879 --> 00:01:05.910 fall down find more space in the hips 00:01:05.910 --> 00:01:08.320 and there's no right or wrong here we 00:01:08.320 --> 00:01:10.270 can draw the heels in we can leave them 00:01:10.270 --> 00:01:12.729 out just come to a nice comfortable seat 00:01:12.729 --> 00:01:15.520 where you feel that you can roll up to 00:01:15.520 --> 00:01:19.030 the spine and perhaps align the head 00:01:19.030 --> 00:01:21.190 over the heart and the heart over the 00:01:21.190 --> 00:01:27.369 pelvis so if you're really you know got 00:01:27.369 --> 00:01:30.729 the gunk I have a couple tissues by your 00:01:30.729 --> 00:01:33.880 side maybe a glass of water or some hot 00:01:33.880 --> 00:01:37.300 tea now or to follow this video I'm just 00:01:37.300 --> 00:01:39.700 going to move nice and slow the name of 00:01:39.700 --> 00:01:43.990 the game today is yummy so we'll begin 00:01:43.990 --> 00:01:45.640 to loop the shoulders forward up and 00:01:45.640 --> 00:01:50.260 back open scuse me maybe close your eyes 00:01:50.260 --> 00:01:51.909 you know what to do here so we're 00:01:51.909 --> 00:01:53.380 looping the shoulders you can trust 00:01:53.380 --> 00:01:56.770 yourself for a moment closing your eyes 00:01:56.770 --> 00:01:59.170 looking away from the video and looping 00:01:59.170 --> 00:02:02.710 the shoulders forward up and back and 00:02:02.710 --> 00:02:04.210 while we do this we're just going to 00:02:04.210 --> 00:02:07.180 check in with the breath inhaling in 00:02:07.180 --> 00:02:11.680 through the nose and exhaling through 00:02:11.680 --> 00:02:14.380 the nose or the mouth so if the nose is 00:02:14.380 --> 00:02:18.280 a little bit stopped up no worries don't 00:02:18.280 --> 00:02:20.140 give up don't say I can't because you 00:02:20.140 --> 00:02:22.060 can we're here to just kind of check in 00:02:22.060 --> 00:02:24.840 at the body and give it a little love 00:02:24.840 --> 00:02:27.400 take a couple more loop to the shoulders 00:02:27.400 --> 00:02:30.750 here a couple more deep breaths 00:02:37.470 --> 00:02:40.120 awesome then we'll turn the palms face 00:02:40.120 --> 00:02:43.570 up on the lakes and find this openness 00:02:43.570 --> 00:02:45.490 this lift in the chest and the heart so 00:02:45.490 --> 00:02:46.900 it's not a forced thing Oh 00:02:46.900 --> 00:02:50.050 hatha yoga no it's actually quite 00:02:50.050 --> 00:02:57.520 natural just this lift and my theory as 00:02:57.520 --> 00:02:59.200 we just take a couple moments here to be 00:02:59.200 --> 00:03:00.430 with the breath you can close your eyes 00:03:00.430 --> 00:03:06.100 and just listen my theory is that we 00:03:06.100 --> 00:03:10.180 actually can heal ourselves and boost 00:03:10.180 --> 00:03:18.070 our immunity a lot faster and more 00:03:18.070 --> 00:03:20.620 successfully when we just take a moment 00:03:20.620 --> 00:03:24.370 to be with the breath to be in the 00:03:24.370 --> 00:03:26.890 moment so that means we're not fighting 00:03:26.890 --> 00:03:32.140 being sick we're not just going to the 00:03:32.140 --> 00:03:33.490 dark side when we're sick we're just 00:03:33.490 --> 00:03:37.240 kind of listening and I know I'm varying 00:03:37.240 --> 00:03:38.740 off in a hippie dippie land here but 00:03:38.740 --> 00:03:40.930 we're just listening to the body and and 00:03:40.930 --> 00:03:43.150 not going to the dark side so if you're 00:03:43.150 --> 00:03:46.600 feeling bad continuing to say I'm sick I 00:03:46.600 --> 00:03:48.940 feel awful oh you know it's just not 00:03:48.940 --> 00:03:52.030 helpful instead we can take a more 00:03:52.030 --> 00:03:53.950 nurturing approach is where I'm going 00:03:53.950 --> 00:03:56.980 here so we're going to nurture the body 00:03:56.980 --> 00:03:58.690 today by drawing the palms together at 00:03:58.690 --> 00:04:00.000 the heart 00:04:00.000 --> 00:04:02.170 interlacing the fingertips and you can 00:04:02.170 --> 00:04:03.610 open your eyes here as we press the 00:04:03.610 --> 00:04:06.340 palms forward up and back take a deep 00:04:06.340 --> 00:04:09.340 breath in we're just kind of uncommon so 00:04:09.340 --> 00:04:11.530 if you've been sick for a while or just 00:04:11.530 --> 00:04:13.209 starting to feel the immune system go 00:04:13.209 --> 00:04:15.340 down chances are the body has started to 00:04:15.340 --> 00:04:17.440 go into this kind of protective mode and 00:04:17.440 --> 00:04:19.510 that's human that's our parasympathetic 00:04:19.510 --> 00:04:22.450 nervous system no biggie we're going to 00:04:22.450 --> 00:04:24.100 take a second to counteract that so 00:04:24.100 --> 00:04:26.530 we're here and we're just moving a 00:04:26.530 --> 00:04:29.350 little back and forth that's it nothing 00:04:29.350 --> 00:04:32.710 fancy the elbows can be bent generously 00:04:32.710 --> 00:04:34.150 if the shoulders are tight or we can 00:04:34.150 --> 00:04:36.520 press up through the thumbs we're 00:04:36.520 --> 00:04:39.850 breathing in here again just coming up 00:04:39.850 --> 00:04:44.200 and out of that crumpled state then 00:04:44.200 --> 00:04:45.430 we'll come back to Center stillness 00:04:45.430 --> 00:04:46.540 again head over 00:04:46.540 --> 00:04:50.110 heart heart over pelvis well inhale lift 00:04:50.110 --> 00:04:54.730 the chin all the way up and on an exhale 00:04:54.730 --> 00:04:57.310 chin to chest as we float the fingertips 00:04:57.310 --> 00:05:01.600 down and away great chin to chest here 00:05:01.600 --> 00:05:03.450 as we interlace the fingertips behind 00:05:03.450 --> 00:05:08.200 the back now loop the shoulders draw the 00:05:08.200 --> 00:05:10.450 knuckles away from the crown of the head 00:05:10.450 --> 00:05:13.030 and slowly we'll begin to lift the chin 00:05:13.030 --> 00:05:16.420 back up towards the heaven three to five 00:05:16.420 --> 00:05:23.020 breaths here so perhaps there's a little 00:05:23.020 --> 00:05:24.730 tightness in the chest and I turn to the 00:05:24.730 --> 00:05:27.040 side just so you can see perhaps there's 00:05:27.040 --> 00:05:28.450 a little tightness in the chest we use 00:05:28.450 --> 00:05:31.170 the inhale to expand through the lungs 00:05:31.170 --> 00:05:33.970 and we use the exhale to maybe draw the 00:05:33.970 --> 00:05:37.770 shoulder blades in together and down 00:05:39.600 --> 00:05:42.100 notice I'm moving a little organically 00:05:42.100 --> 00:05:48.670 in the neck finding what feels good now 00:05:48.670 --> 00:05:51.160 as we tend to our immune systems but 00:05:51.160 --> 00:05:56.140 truly always right great take one more 00:05:56.140 --> 00:05:59.440 breath here and then exhale with control 00:05:59.440 --> 00:06:02.650 with grace release the fingertips and 00:06:02.650 --> 00:06:05.220 we're going to gently come to all fours 00:06:05.220 --> 00:06:10.600 so I'm going to move the pillow blanket 00:06:10.600 --> 00:06:12.190 or block out of the way and come to all 00:06:12.190 --> 00:06:12.640 fours 00:06:12.640 --> 00:06:15.310 just a little cat-cow here so there's 00:06:15.310 --> 00:06:18.010 always more to be discovered here in my 00:06:18.010 --> 00:06:22.750 humble opinion palms spread wide wrists 00:06:22.750 --> 00:06:24.340 underneath the shoulders knees directly 00:06:24.340 --> 00:06:26.050 underneath the hips a little nice and 00:06:26.050 --> 00:06:28.450 slow today it's a sick day let's give 00:06:28.450 --> 00:06:31.060 ourselves some love inhale heart opens 00:06:31.060 --> 00:06:33.700 chest opens we press away from the earth 00:06:33.700 --> 00:06:37.690 and exhale curl the tailbone under find 00:06:37.690 --> 00:06:39.820 a little organic movement here as you 00:06:39.820 --> 00:06:43.200 maybe Rock a little side to side and 00:06:43.200 --> 00:06:50.230 then again we inhale looping forward and 00:06:50.230 --> 00:06:52.240 exhale pressing away from the earth we 00:06:52.240 --> 00:06:56.070 draw the navel up chin to chest 00:06:57.860 --> 00:07:02.699 one more time inhale long puppy belly 00:07:02.699 --> 00:07:06.569 here and long neck exhale pressing away 00:07:06.569 --> 00:07:10.069 from the earth chin to chest 00:07:10.939 --> 00:07:13.229 great then when to curl the toes under 00:07:13.229 --> 00:07:16.650 walk the fingertips back a little Yoga 00:07:16.650 --> 00:07:19.740 for the feet bonus here as we draw 00:07:19.740 --> 00:07:22.879 circles with the nose keep breathing 00:07:22.879 --> 00:07:27.539 so we're breathing into the soles of the 00:07:27.539 --> 00:07:28.830 feet if this is too much for you if 00:07:28.830 --> 00:07:30.930 you're like I am sick girl I'd said I 00:07:30.930 --> 00:07:32.280 didn't want to work hard today 00:07:32.280 --> 00:07:33.990 then just come up onto the tops of the 00:07:33.990 --> 00:07:35.750 feet and work the neck here 00:07:35.750 --> 00:07:38.669 so either on tops of the feet or we're 00:07:38.669 --> 00:07:41.159 sitting back reverse your circle if you 00:07:41.159 --> 00:07:43.889 haven't already if you find any 00:07:43.889 --> 00:07:45.810 crunchiness you can work in and out of 00:07:45.810 --> 00:07:51.330 it then we'll come back to Center 00:07:51.330 --> 00:07:54.090 stillness spread the palms dive forward 00:07:54.090 --> 00:07:55.020 to all fours 00:07:55.020 --> 00:07:57.900 then this isn't a fancy yoga transition 00:07:57.900 --> 00:07:59.340 here my friends take it nice and slow 00:07:59.340 --> 00:08:02.159 just going to take one foot up then the 00:08:02.159 --> 00:08:05.520 other and come to a nice bent leg 00:08:05.520 --> 00:08:07.620 forward fold now this might seem 00:08:07.620 --> 00:08:09.719 counterintuitive if you're really 00:08:09.719 --> 00:08:12.389 stopped up so if you are really stepped 00:08:12.389 --> 00:08:14.460 up go gentle you can keep the elbows on 00:08:14.460 --> 00:08:18.180 the tops of the thighs here maybe wrap 00:08:18.180 --> 00:08:19.440 the fingertips around the elbows here 00:08:19.440 --> 00:08:21.719 and just play with dropping the chin to 00:08:21.719 --> 00:08:27.990 the chest and then lifting back up chin 00:08:27.990 --> 00:08:33.328 to chest and lifting back up another 00:08:33.328 --> 00:08:35.429 variation to try can see my hair doing 00:08:35.429 --> 00:08:37.679 weird things here enjoy another 00:08:37.679 --> 00:08:40.320 variation to try if we feel that it 00:08:40.320 --> 00:08:43.708 would be relieving would be to come all 00:08:43.708 --> 00:08:45.329 the way down grabbing the elbows coming 00:08:45.329 --> 00:08:47.519 all the way into Tadasana the forward 00:08:47.519 --> 00:08:51.170 fold and giving it a gentle Rock 00:08:51.170 --> 00:08:54.029 breathing deep in through the nose and 00:08:54.029 --> 00:08:56.730 out through the nose or mouth if the 00:08:56.730 --> 00:09:01.260 nose has stopped up couple rocks here so 00:09:01.260 --> 00:09:03.720 I'm either rocking here or I'm rocking 00:09:03.720 --> 00:09:05.959 here 00:09:10.660 --> 00:09:14.980 do two more breaths wherever you are 00:09:20.980 --> 00:09:23.450 great then I'll release the palms back 00:09:23.450 --> 00:09:25.970 to the earth spread the palms wide and 00:09:25.970 --> 00:09:29.089 come back to all fours cool we're going 00:09:29.089 --> 00:09:30.529 to bring the two big toes together widen 00:09:30.529 --> 00:09:33.709 the knees as wide as the mat and send it 00:09:33.709 --> 00:09:36.500 back extended Child's Pose so a couple 00:09:36.500 --> 00:09:38.750 of options here we can massage the 00:09:38.750 --> 00:09:41.600 forehead right here rocking a little bit 00:09:41.600 --> 00:09:44.300 back and forth if you have a head cord 00:09:44.300 --> 00:09:45.920 we have a lot of congestion in the head 00:09:45.920 --> 00:09:48.769 this can seem really simple but can be 00:09:48.769 --> 00:09:51.529 quite yummy and to just Rock a little 00:09:51.529 --> 00:09:54.890 back and forth on the mat I have been 00:09:54.890 --> 00:09:57.700 known no joke to like take a little 00:09:57.700 --> 00:10:01.490 smear heyo of eucalyptus or peppermint 00:10:01.490 --> 00:10:03.890 put it on the mat here and just rock 00:10:03.890 --> 00:10:06.200 back and forth breathing in the 00:10:06.200 --> 00:10:08.870 aromatherapy so that might be a good 00:10:08.870 --> 00:10:11.899 option he'll there's like Vicks on this 00:10:11.899 --> 00:10:14.079 thing so I could even take my fancy 00:10:14.079 --> 00:10:20.560 Vicks Kleenex roll around here 00:10:22.360 --> 00:10:25.250 improvising skills are one of the best 00:10:25.250 --> 00:10:27.709 things you can do in yoga so have a 00:10:27.709 --> 00:10:30.550 couple options there 00:10:34.870 --> 00:10:37.720 breathe into the back body raw a little 00:10:37.720 --> 00:10:43.960 back and forth and then slowly we'll 00:10:43.960 --> 00:10:49.240 walk the palms up and grab either a 00:10:49.240 --> 00:10:52.210 blanket a pillow or a block I have a 00:10:52.210 --> 00:10:54.250 pillow here because I want I'm pretty 00:10:54.250 --> 00:10:57.220 sure most people have a pillow on their 00:10:57.220 --> 00:10:58.920 bed so I'll set my pillow up here 00:10:58.920 --> 00:11:01.510 breathe into the legs breathe into the 00:11:01.510 --> 00:11:04.050 back body as I dive in for a nice yummy 00:11:04.050 --> 00:11:07.510 restorative extended Child's Pose come 00:11:07.510 --> 00:11:10.740 on to one year here in breathe 00:11:27.630 --> 00:11:30.160 after a couple breaths we'll come on 00:11:30.160 --> 00:11:34.230 through and take it to the opposite ear 00:11:34.230 --> 00:11:37.330 nice long smooth deep breath so I'm 00:11:37.330 --> 00:11:39.730 still getting my stretch my hip stretch 00:11:39.730 --> 00:11:41.830 still kind of lengthening through the 00:11:41.830 --> 00:11:45.750 side body breathing into the back body 00:11:45.750 --> 00:11:48.850 but in a normal in a morph scuse me 00:11:48.850 --> 00:11:52.140 getting to relax in a more nurturing 00:11:52.140 --> 00:11:59.610 fashion and I'll slowly roll it back up 00:11:59.610 --> 00:12:02.260 take that pillow and put it to the side 00:12:02.260 --> 00:12:03.700 because we're to use it just one more 00:12:03.700 --> 00:12:06.100 second so we're all different we're all 00:12:06.100 --> 00:12:07.480 watching this video at different states 00:12:07.480 --> 00:12:10.420 of cold or allergies or just a little 00:12:10.420 --> 00:12:12.370 bit you know immune system down so you 00:12:12.370 --> 00:12:16.000 can stay in that supported extended 00:12:16.000 --> 00:12:18.430 Child's Pose for the next thing or we 00:12:18.430 --> 00:12:20.500 can slowly transition into a downward 00:12:20.500 --> 00:12:22.360 dog we're just going to do one so some 00:12:22.360 --> 00:12:24.250 people may be a little more active they 00:12:24.250 --> 00:12:25.900 need a downward dog or two when they're 00:12:25.900 --> 00:12:30.370 feeling down some need to just simply 00:12:30.370 --> 00:12:32.560 take care right 00:12:32.560 --> 00:12:34.240 so you can stay in that extended Child's 00:12:34.240 --> 00:12:37.330 Pose for this next posture or we'll move 00:12:37.330 --> 00:12:39.790 our sit bones up towards the sky curls 00:12:39.790 --> 00:12:43.120 the toes under curls the toes curls 00:12:43.120 --> 00:12:46.570 zette toes under and come into a mobile 00:12:46.570 --> 00:12:49.170 downward dog so I encourage you to move 00:12:49.170 --> 00:12:51.190 chances are the body's a little stiff 00:12:51.190 --> 00:12:53.160 we've been under the weather we've been 00:12:53.160 --> 00:12:55.840 maybe in bed or taking it easy a little 00:12:55.840 --> 00:12:59.920 bit longer and as you should so work it 00:12:59.920 --> 00:13:03.280 out find places to stretch find places 00:13:03.280 --> 00:13:06.040 to lift and lengthen spread the palms 00:13:06.040 --> 00:13:08.950 wide and for heaven's sakes my friends 00:13:08.950 --> 00:13:13.480 breathe deep again we might skip this we 00:13:13.480 --> 00:13:14.980 might have too much pressure in the head 00:13:14.980 --> 00:13:17.340 or you might not have the energy that we 00:13:17.340 --> 00:13:19.720 really require for this posture so you 00:13:19.720 --> 00:13:22.420 might be an extended Child's Pose but if 00:13:22.420 --> 00:13:24.520 you are in downward dog take two more 00:13:24.520 --> 00:13:26.579 breaths 00:13:35.310 --> 00:13:38.320 awesome then we'll slowly lower to all 00:13:38.320 --> 00:13:41.260 fours and if you're an extended Child's 00:13:41.260 --> 00:13:44.920 Pose here together we'll rock up move 00:13:44.920 --> 00:13:47.380 the pillow to the side and slowly come 00:13:47.380 --> 00:13:52.030 to seated great beautiful everyone take 00:13:52.030 --> 00:13:58.810 the legs nice and wide great so this 00:13:58.810 --> 00:14:03.850 doesn't have to be a gymnastic thing 00:14:03.850 --> 00:14:06.910 this can be a nice narrow thing it 00:14:06.910 --> 00:14:08.800 doesn't have to be a big wide stance so 00:14:08.800 --> 00:14:10.960 just test out the waters find what feels 00:14:10.960 --> 00:14:13.360 good and then we have a couple options 00:14:13.360 --> 00:14:15.790 here we can walk the palms forward so 00:14:15.790 --> 00:14:17.200 we're getting a nice little leg stretch 00:14:17.200 --> 00:14:19.410 but still keeping it nice and chill 00:14:19.410 --> 00:14:21.550 right we want to take care of the body 00:14:21.550 --> 00:14:23.710 and just provide the body with some 00:14:23.710 --> 00:14:30.190 nurturing empowerment rather than power 00:14:30.190 --> 00:14:34.030 yoga so notice I'm rocking a little side 00:14:34.030 --> 00:14:36.850 to side here nothing fancy I have a 00:14:36.850 --> 00:14:38.380 little bit of brightness in my feet but 00:14:38.380 --> 00:14:40.210 again I'm not pressing trying to lift my 00:14:40.210 --> 00:14:43.270 heels we're giving ourself permission to 00:14:43.270 --> 00:14:46.840 move nice and slow today rocking back 00:14:46.840 --> 00:14:49.570 and forth perhaps keeping the sit bones 00:14:49.570 --> 00:14:55.270 on the ground and then after I've gone a 00:14:55.270 --> 00:14:58.030 little bit side to side swaying like a 00:14:58.030 --> 00:15:02.710 goofball then I'll come up onto my 00:15:02.710 --> 00:15:05.200 fingertips and crawl my fingertips 00:15:05.200 --> 00:15:06.940 forwards this can be a little different 00:15:06.940 --> 00:15:09.010 for everyone maybe I come all the way 00:15:09.010 --> 00:15:11.980 forward maybe I'm like whoa Nelly 00:15:11.980 --> 00:15:16.450 here so find where it feels best for you 00:15:16.450 --> 00:15:18.010 today and breathe 00:15:18.010 --> 00:15:23.470 in towards the legs and if you're one of 00:15:23.470 --> 00:15:25.870 those smart people that's like what is 00:15:25.870 --> 00:15:27.940 breathe in towards the legs mean it just 00:15:27.940 --> 00:15:30.790 means nice deep breaths and awareness 00:15:30.790 --> 00:15:34.990 towards the legs integrating breath and 00:15:34.990 --> 00:15:40.720 body then the final thing here is that 00:15:40.720 --> 00:15:41.889 we'll use a prop to 00:15:41.889 --> 00:15:44.199 support so we can stay there for five 00:15:44.199 --> 00:15:45.850 even ten breaths if you want to do this 00:15:45.850 --> 00:15:48.999 on your own so we can take a block to 00:15:48.999 --> 00:15:50.589 the forehead which feels great if you 00:15:50.589 --> 00:15:53.799 have a lot of congestion here and again 00:15:53.799 --> 00:15:55.569 sometimes swiping a little bit of oil 00:15:55.569 --> 00:15:59.709 there is lovely or you can take a Vicks 00:15:59.709 --> 00:16:07.149 Kleenex it's nice and do that here so I 00:16:07.149 --> 00:16:08.769 have a little bit of support relaxing 00:16:08.769 --> 00:16:11.679 the shoulders down Rock a little 00:16:11.679 --> 00:16:21.249 massaging you can stay here if I'm at 00:16:21.249 --> 00:16:23.049 peace if I don't have a block and I'm 00:16:23.049 --> 00:16:26.079 like I want something then by all means 00:16:26.079 --> 00:16:28.419 my friend you deserve something we'll 00:16:28.419 --> 00:16:33.459 take a pillow or more blankets anything 00:16:33.459 --> 00:16:36.009 couch pillows put them in front and 00:16:36.009 --> 00:16:39.600 chill here oh so getting the stretch 00:16:39.600 --> 00:16:43.419 those essential aw getting the stretch 00:16:43.419 --> 00:16:45.069 that I need again this can be a little 00:16:45.069 --> 00:16:53.019 more narrow and the knees can bend so 00:16:53.019 --> 00:16:59.189 find a supported forward fold here smile 00:16:59.759 --> 00:17:05.230 enjoy this moment often we just Cho down 00:17:05.230 --> 00:17:08.230 our vitamins and take the medicine we're 00:17:08.230 --> 00:17:13.079 told to take OD on the elixirs and 00:17:13.079 --> 00:17:17.079 sometimes it's just nice to be with your 00:17:17.079 --> 00:17:22.869 body and your breath thinking about yoga 00:17:22.869 --> 00:17:26.729 practice as a medicine 00:17:28.910 --> 00:17:37.130 for living take one more breath here 00:17:37.130 --> 00:17:39.530 this blanket totally smells like a horse 00:17:39.530 --> 00:17:49.940 a horse in a good way though then when 00:17:49.940 --> 00:17:54.940 you feel satisfied roll it up my friends 00:17:54.940 --> 00:18:01.370 move your comfy stuff to the side and 00:18:01.370 --> 00:18:04.360 bring the soles of the feet together 00:18:04.360 --> 00:18:06.670 interlace the fingertips around the toes 00:18:06.670 --> 00:18:09.380 maybe you walk to sit bones closer to 00:18:09.380 --> 00:18:11.870 the heels maybe not and we breathe as we 00:18:11.870 --> 00:18:17.080 inhale in check in with the neck 00:18:24.640 --> 00:18:27.440 and then when you feel satisfied you 00:18:27.440 --> 00:18:32.000 might forward fold here chin to chest or 00:18:32.000 --> 00:18:35.300 you might stay up so I have two options 00:18:35.300 --> 00:18:46.040 in the spinal posture to release press 00:18:46.040 --> 00:18:48.160 into the outer edges of the feet 00:18:48.160 --> 00:18:50.450 untangle the fingertips lift your heart 00:18:50.450 --> 00:18:52.310 and we're just going to windshield wiper 00:18:52.310 --> 00:18:53.840 the legs is something you can do while 00:18:53.840 --> 00:18:58.190 you're watching TV while the soups on 00:18:58.190 --> 00:19:01.850 the stove or the tea kettle is a boiling 00:19:01.850 --> 00:19:05.930 this rocking hips back and forth knees 00:19:05.930 --> 00:19:12.050 left to right now there may be crossing 00:19:12.050 --> 00:19:14.690 the legs and finishing with either a 00:19:14.690 --> 00:19:17.570 chant if you chant or just deep breath 00:19:17.570 --> 00:19:25.120 in and out just a mindful moment of 00:19:25.300 --> 00:19:29.480 connectivity when I'm sick I say this 00:19:29.480 --> 00:19:32.690 affirmation my immune system works 00:19:32.690 --> 00:19:35.120 perfectly so after this video is over 00:19:35.120 --> 00:19:37.760 you can pause sit in this posture for a 00:19:37.760 --> 00:19:39.530 minute or two and just repeat to 00:19:39.530 --> 00:19:41.720 yourself my immune system works 00:19:41.720 --> 00:19:43.930 perfectly