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  • (upbeat music)

  • - Alright lovers, let's begin in Child's Pose.

  • Come on down,

  • and get low,

  • and if Child's Pose is not a posture

  • that feels loving to you then you can start

  • in just a nice, comfortable seat of your choice.

  • Wherever you begin today,

  • take a moment to relax your shoulders

  • and to close your eyes,

  • and begin to gently listen to the sound of your breath.

  • Soften through your jaw.

  • Relax the area between your two eyebrows

  • and if you're in Child's Pose

  • you might take a moment here

  • to just gently rock back and forth

  • massaging the brow line.

  • And just, perhaps stimulating that third eye area.

  • Continue to listen to the sound of your breath.

  • See if you can make the inhalation a little bit longer,

  • and the exhalation a little bit longer.

  • Then nice and slow,

  • we'll reach the fingertips

  • towards the front edge of the mat.

  • Inhaling.

  • Exhale, slowly begin to roll it up.

  • So if you're in the comfortable seat

  • we're coming to join you.

  • Stacking head over heart, heart over pelvis here.

  • Sit up nice and tall, lift up through the chest

  • and we're gonna send the fingertips forward

  • as if you were reaching to grab something or hug someone,

  • and then you're just gonna circle right around back

  • and hug yourself, I love it.

  • Notice which arm's on top, we're gonna alternate.

  • Lift the elbows and walk the fingertips

  • towards the center of your back, breathe here.

  • Now if this is a little too much for your knees

  • you can come to cross legged or everyone,

  • just lift up a little bit from your pelvis floor,

  • to find a little energetic lift if you will,

  • up through the center channels and in line.

  • One more big breath in here.

  • Just notice what it feels like to hug yourself,

  • and if it feels silly that's great, just notice.

  • And then release, you reach forwards,

  • spread the fingertips some energy here,

  • and it's like you're reaching to grab and hug someone,

  • but whoa, circle around back and hug yourself.

  • Just a slight metaphor there, just a tiny one.

  • Alright, you might start to massage the upper back body now.

  • Feeling your fingers and shoulder blades.

  • Again, a little energetic lift up through the spine

  • and take one more deep breath in here,

  • and then exhale, release.

  • Wonderful.

  • Knees are gonna come as wide as the yoga mat

  • and we're gonna pop up to all fours

  • setting ourself up for a nice stretch,

  • in the neck, the shoulders, upper back body.

  • So knees are as wide as the yoga mat.

  • We're gonna inhale, reach the right fingertips forward,

  • that reach again, feel the length in the right side body

  • and then try to maintain that length

  • as you thread the needle.

  • Right fingertips underneath the bridge of the right arm

  • and you come to rest on your right ear.

  • Inhale, but open the chest towards the sky,

  • and exhale, let the legs, the feet be heavy.

  • One more big breath in.

  • Then exhale coming all the way through center nice and slow.

  • Reach the left fingertips forward, find that space,

  • that length, stretch,

  • and then threading the needle whenever you're ready.

  • Left ear comes to the earth, inhale,

  • lot's of loving as you spiral your heart towards the sky.

  • Exhale, lots of love out,

  • let the feet be heavy.

  • One more deep breath in.

  • Then exhale, release, awesome.

  • Come back to all fours.

  • Cross the ankles, use your hands to guide you

  • all the way through to a nice cross-legged seat.

  • Sukhasana.

  • Alright, soft fingers here, soft fingers.

  • You're gonna take your fingers to the neck here.

  • Just opposite fingers to the opposite side of the neck

  • and you're just gonna comb out little,

  • soft easy movement here

  • and use this time to tap into the breath.

  • So it's nothing fancy, nothing in particular,

  • but it's the action

  • and it's marrying nice deep conscious breath

  • with this action of just massaging your neck,

  • and then when you're ready,

  • can continue down to the shoulder

  • and you decide wether you want to go front or back

  • and then just notice if you're breathing deep.

  • Can you read a little bit deeper and with more love,

  • more mindfulness, more care, more consciousness?

  • Obviously we're breathing all the time,

  • but more conscious breath.

  • After you've found some places

  • to give your love here on one shoulder

  • switch, soft fingers to start and find a little bit of,

  • movement, I'm getting Zened out,

  • movement on the neck

  • and when you're ready make your way down.

  • So start at the neck though and make your way down,

  • the shoulder and you can choose,

  • there's a fork in the road there,

  • you can choose to come to the front,

  • and, then the back.

  • And then, again reconnecting

  • with nice conscious breath here, a little goes a long ways,

  • just notice how you feel,

  • and sometimes when we actually stop to just massage,

  • just a simple shoulder like this and breath deep,

  • some emotion will come up

  • and you might just be like holy moley,

  • I haven't been checking in with myself.

  • So if you experience anything like that,

  • enjoy, enjoy that recognition.

  • Alright, we'll release that

  • and we're just gonna bring one foot in front of the other,

  • take the thumbs right to the arch of the foot

  • and just kneading with the thumbs here.

  • Now as you do this, nice long smooth deep breath

  • and heavy in the hips.

  • See if you can soften your jaw

  • and soften the skin of the face, the forehead,

  • 'cause sometimes we don't even realize

  • we're clenching in an area of your body,

  • in areas of your body adding extra tension.

  • So as we massage the foot, the ankle,

  • just take a moment to also scan the rest of the body,

  • make sure you're not creating more tension for yourself.

  • If you do that on the mat

  • you are probably doing that off the mat.

  • So we just use this sweet time here

  • to just check in with that.

  • Alright, switch, opposite foot,

  • again we're starting with the thumbs

  • on the arch of the foot first and then you can make your way

  • around the foot and the ankle here,

  • and again heavy in the quads here, heavy in the hips,

  • nice full active, like scary deep breath,

  • just breath, breath, breath, breath.

  • (breathing deeply)

  • Also, then we'll release that, here we go, last thing.

  • We're gonna send the feet out in front,

  • knees are gonna come up towards the sky.

  • Then you're gonna send one leg out,

  • doesn't matter,

  • actually let's go ahead and extend the right leg out,

  • and then you're just gonna grab the left foot

  • and see have your little like hip leg baby here

  • and you're just come onto the left elbow

  • and just massage the top of the hip there,

  • the glutes and the piriformis,

  • and this will be a little bit different for everyone,

  • you can move back and forth.

  • You can extend the leg out long,

  • and just use your right hand

  • to gently guide this movement,

  • and then careful to not collapse on the left shoulder.

  • Great, take a deep breath in.

  • Come all the way back through center to switch

  • and then send the left leg out long, bend the right knee,

  • catch your right foot, and then again,

  • right forearm comes to the ground here

  • and we rock a little back and forth here

  • exploring the other side.

  • So I want you to get a nice stretch,

  • a nice massage, excuse me, in the glute,

  • but also in the top of the hip,

  • the outer edge of the hip, the piriformis.

  • Just feel it out,

  • maybe you don't even think about these muscles

  • or this area of the body so this is a new discovery.

  • Take one more deep breath in here,

  • sweet and then exhale, come back to center.

  • Sukhasana, opposite leg crossed in front

  • than the one you did before,

  • so it's the one that feels kind of weird.

  • And we end today with hands right at the heart.

  • Deep breath in, lift your sternum to your thumb,

  • and exhale, we bow.

  • Namaste.

  • (upbeat music)

(upbeat music)

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B1 中級 美國腔

10 分鐘 Yoga For Self Care With Adriene(10-Minute Yoga For Self Care - Yoga With Adriene)

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    趙翠郁 發佈於 2021 年 01 月 28 日
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