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  • - Hey guys, welcome to Yoga with Adriene.

  • I'm Adriene, and today we have a sequence for anxiety.

  • So this practice is awesome for

  • when you're feeling stressed out,

  • or maybe you're feeling a little anxious,

  • maybe a little panic attacky,

  • or you just need to move from the darkness,

  • into the light.

  • Hop on the mat and let's get started.

  • Alrighty, let's begin with a nice, comfortable seat.

  • Sit up nice and tall.

  • And arrive here now.

  • You've started the video, you're here,

  • the hard part is over.

  • Let's begin with the breath.

  • Inhale.

  • As you breathe in, draw the shoulders up to the ears.

  • As you breathe out, draw the shoulders down

  • away from the ears.

  • Good. As you breathe in, squeeze and lift.

  • As you breathe out, drop, create space.

  • Couple more times.

  • Inhale, find what feels good here.

  • And exhale, create space.

  • One more time.

  • Inhale, squeeze to the max.

  • And exhale, create space.

  • Awesome, take your right ear over your right shoulder,

  • breathe, ground down through the elbows.

  • Lift it back to center, and to the other side.

  • Left ear over left shoulder.

  • Draw down through the elbows.

  • Great, bringing it back to center.

  • And we're gonna come into a little moodra here as

  • we prepare for alternate nostril breathing.

  • So this is my number one, if you don't have time for

  • the whole video, at least have time for

  • this Pranayama technique, which I really do think is like

  • a magic elixir.

  • For when I'm feeling anxious,

  • if you ever feel like you are in

  • kind of a panic attack moment, or anything like that,

  • or you just need to de-stress, balance out.

  • This is the one for you, my friends.

  • So, we're gonna take the kind of hang loose sign here,

  • it's kind of like this, and we're just gonna bring it to

  • the ring finger and the thumb.

  • See, bring the two peace fingers in.

  • Or, if that's difficult for you, you can also do

  • your middle finger and your thumb.

  • So, you have your thumb, and an extra finger here.

  • And we have a whole video on alternate nostril breathing,

  • so if you're new to this and you want to

  • go ahead and learn the technique first,

  • you can pause it and click on that.

  • Open it up in another window, and it's really lovely.

  • Um, but to honor your time,

  • we're just gonna hop right in so

  • you can practice this regularly.

  • So, thumb's gonna come to the right nostril.

  • Sit up nice and tall and breathe in

  • through the left nostril.

  • Keep the shoulders relaxed, as you pause at the top,

  • we switch, covering the left nostril,

  • breathing out through the right nostril.

  • Inhale in through the right nostril.

  • Always holding, pausing at the top to switch.

  • Exhale out through the left nostril.

  • Inhale in.

  • Alternating at the top, exhale.

  • Inhale.

  • And alternating at the top, exhale.

  • Keep it going.

  • Nice and easy, smooth breaths.

  • Again, alternating at the top.

  • After a little bit of experiment,

  • you find a rhythm that works good for you.

  • A hand moodra that works good for you.

  • And even it out here, really come in.

  • And gently release both hands down.

  • Take a deep breath in through both nostrils.

  • And out through both nostrils.

  • Slowly open the eyes.

  • Amazing, and notice how you feel.

  • Great.

  • From here we're gonna move on to all fours,

  • but take this sense, whatever the breath did to you,

  • maybe nothing, but just take one thing and

  • add it on the rights, we're staying present in the moment,

  • but we're kind of allowing ourself to change the course of

  • things, right?

  • Trying to let go of the stress.

  • The anxiety in the body.

  • That breath's so lovely for the nervous system,

  • so keep it soft and easy as you come to all fours here,

  • my sweet friends.

  • Be kind to yourself.

  • And we'll move into a little Cat-Cow.

  • Should feel awesome.

  • We've already connected the brain.

  • And the breath.

  • And the alternate nostril breathing, Nadi Shodhana.

  • It's a purifying breath.

  • So keep nice, long smooth deep breaths here,

  • as you now begin to integrate the spine,

  • which is also connected to the brain.

  • So when the brain is a mess,

  • it is so beneficial to do spinal work.

  • Even something as simple and delicious as Cat-Cow.

  • Awesome, from here, I'm gonna curl the toes under,

  • walk the palms slightly forward.

  • Nice and easy, inhale in, on an exhale,

  • lift the hips Downward-Facing Dog.

  • So connect to your strength here,

  • but keep a softness.

  • Press into the palms, take care of the wrists,

  • bend the knees.

  • Inhale in.

  • Exhale lowering back down.

  • Awesome.

  • Press into the tops of the feet,

  • walk the wrists back underneath the shoulders.

  • Then inhale, keep the right palm where it is here,

  • and we're gonna open the left fingertips out.

  • So just go as far as you can before you feel...

  • a pinch in the back body.

  • Opening, inhale.

  • Exhale, left palm down, right fingertips reach up,

  • so it might not be all the way here is what

  • I'm trying to say, it might just be here, even here,

  • as you inhale.

  • Open up through the chest.

  • Exhale.

  • Again, to the left, inhale, press away from your yoga mat.

  • Exhale, press into the tops of the feet.

  • Inhale.

  • And exhale.

  • And one more time.

  • Long in the neck.

  • Synchronizing with the breath.

  • Super awesome.

  • All right.

  • Walk the knees together, take a Child's Pose here,

  • go ahead and keep the fingertips reaching out

  • long those, stretching to the side body.

  • Knees are together though,

  • and we bow the forehead.

  • Rest your heart.

  • Slowly we're gonna walk the palms over towards

  • the right, excuse me, left edge of your mat.

  • And the right hand's gonna come over to

  • kiss the left hand.

  • So maybe they come one on top of each other.

  • Breathe into the right shoulder, the right side body.

  • Pull back gently with the right hip crease,

  • and breathe deeply.

  • And now through center.

  • And to the right, right palm to the right edge of your mat.

  • Left palm comes and hops on top of the right,

  • and we breathe here, forehead grounding down,

  • and reaching down.

  • Stick with your breath my friends,

  • I know the mind is powerful, but so is your breath.

  • Come back to center.

  • Inhale, lifts you up.

  • Exhale, curl the toes under, Downward-Facing Dog.

  • Okay, time for a cleanser.

  • We need to inhale in through the nose.

  • Exhale out through the mouth.

  • Inhale in through the nose.

  • Exhale out through the mouth.

  • One more, don't be shy.

  • Beauty of home practice.