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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.

  • Lion's Breath.

  • Great, drop the left heel,

  • lift the right leg up high, inhale.

  • Exhale, step it up into a nice Low Lunge.

  • Prepping for Warrior 2.

  • Take your time getting there.

  • We'll pivot on the back foot.

  • Keep the front knee bent.

  • When you're ready, rise up strong.

  • Find strong footing here today, super important that

  • you ground through all four corners of the feet.

  • Press into the ninth edge of that back foot,

  • and charge the left of your thigh.

  • Reach the right fingertips, really reach.

  • Left fingertips back, really reach.

  • Really deep here.

  • Send energy out in all directions.

  • Left to right, down to the Earth,

  • and lift and lengthen up through the crown.

  • Big breath in here.

  • Big breath out, draw your shoulders down.

  • Pull the pinkies back.

  • Great, and keep the front knee bent here for now,

  • as you reach the right fingertips forward.

  • Up and back, Peaceful Warrior here.

  • Keep the front knee bent.

  • Now hug the low ribs in.

  • Just a hair, sorry, had an itch,

  • and then we're gonna inhale.

  • Straighten leg, front leg.

  • Exhale, bend.

  • Inhale, reach.

  • Exhale, bend.

  • One more, inhale reach.

  • Exhale, bend.

  • This time, continue the journey all the way down,

  • extended side angle.

  • Right fingertips to the Earth.

  • Left fingertips towards the sky.

  • Can also be here on the top of the thigh.

  • Breathe deep, inhale in.

  • Long exhale out.

  • Inhale.

  • And exhale.

  • Stick with your breath.

  • One more time, inhale in.

  • And exhale, bringing the left fingertips down.

  • We'll pivot back to our Lunge.

  • Clamp the palm, step it back to Plank,

  • you can move through a Vinyasa here,

  • if you like, or send it straight to Downward-Facing Dog.

  • Meld your heart back.

  • Send your hips up high.

  • Press into the palms, especially the index finger and thumb.

  • And we'll drop the right heel down and inhale,

  • lift the left leg up.

  • Exhale, step it up into your Lunge.

  • Warrior 2.

  • So take a second getting there.

  • All right, it's really about the sensation today.

  • And about the journey.

  • And so take your time as you arrive.

  • Your strong, grounded,beautiful Warrior 2.

  • So a little work on the feet.

  • Goes a long way.

  • Then connect to the energetic body.

  • Tailbone down.

  • Front body lifts.

  • Reach both directions.

  • Up, ground down.

  • Big breath in.

  • So good for the body here, full body experience.

  • Energy radiating.

  • Then keep the front knee bent my friends,

  • best you can.

  • And send the left fingertips forward, up, and back.

  • As you can see, my right hand's coming around,

  • it can stay in the small of the back here,

  • or reach around to the top of the left hip crease.

  • Keep the front knee bent as you inhale.

  • And exhale.

  • Now here we go, inhale, straightening through the front leg.

  • Inhale, extend energy out through the left fingertips.

  • Exhale.

  • Sink deep.

  • Stay strong in your back leg.

  • Inhale, extend,

  • And exhale, sink deep.

  • Ooh, nice, you got it.

  • Inhale one last time.

  • And exhale, continue this journey,

  • meld it all the way down into

  • your extended side angle.

  • Lean back everyone.

  • Remember, we can always be here.

  • Big breaths.

  • Strong connection to the Earth.

  • One more breath here, you got it.

  • Then slowly, right fingertips float down to meet the left.

  • We come back to our Lunge.

  • We plant the palms.

  • Again, you can move through a Vinyasa here,

  • or you can send it straight to Downward-Facing Dog.

  • And Down Dog, back to that cleansing breath.

  • Take a big inhale, in through the nostrils.

  • And exhale out through the mouth.

  • Great, drop the left heel, lift the right leg up high.

  • This time, come to Warrior 1, nice and strong.

  • Reach the fingertips up high,

  • press into the outer edge of the back foot.

  • Then inhale and look up.

  • Exhale,rain your fingertips down.

  • Stay strong in your front leg.

  • Hug energy into the mid-line here for stability.

  • And step back a little bit here, so,

  • draw the knuckles down and away,

  • and as you inhale in, find that lift in

  • the heart extension through the crown.

  • As you exhale, lift your left heel up.

  • Stay soft and bent in the front knee.

  • And we're gonna play with a little Warrior 3.

  • So you might just come to here, big toe on the Earth.

  • Keep your focus out in front, neck nice and long.

  • Inhale in, and exhale, maybe you begin to

  • lift through the left inner thigh.

  • Maybe you come to here right away.

  • Or maybe again, you're growing this,

  • and so we keep big toe on the Earth.

  • Stay connected.

  • Ah, the mind begins to clear, we begin to focus on

  • the sensations of the body as you lift through

  • the left air and thigh.

  • You can stay here.

  • You can release with control to Airplane Arms.

  • Or maybe you take the fingertips all the way forward.

  • Wherever you are, full body experience, breathe deep.

  • And then slowly make your way back to Warrior 1.

  • Inhale and smile.

  • Exhale.

  • Let it go.

  • Back to the Lunge.

  • Optional Vinyasa here, take it or leave it.

  • Into Downward-Facing Dog.

  • Beautiful.

  • Drop the right heel, lift the left leg up high.

  • Inhale.

  • Exhale, stepping through.

  • Find Warrior 1.

  • Take your time.

  • Strong legs.

  • When you're ready, reach the fingertips up high.

  • Grab em down through the shoulders.

  • Connect to the sensations in the body

  • and today, stay present.

  • Inhale in.

  • Exhale, rain it down.

  • Interlace.

  • This time you'll be opposite them on top,

  • so the one that feels kind of weird.

  • And knuckles are all down and

  • away as we open the heart.

  • Welcome that heat.

  • That aliveness that's starting to

  • maybe glisten on your forehead or your lip.

  • Stay strong and grounded to the Earth, you got this.

  • Inhale, look up.

  • On an exhale, begin to slowly stay bent in

  • the front leg, lift on to the right big toe.

  • Again, maybe this is your pose today.

  • Yes.

  • Working on balance, stability, I'm here,

  • I love myself, I've got this.

  • And maybe we take it a step further by

  • softening through the back knee.

  • And beginning to lift up.

  • Maybe even further.

  • Maybe even further.

  • Lifting up through the right inner thigh,

  • if you are lifted, finding extension through the crown.

  • Wherever you are, focus on your breath,

  • the sensations in your body.

  • Clear your mind of any stress.

  • Of any anxiety, any worry.

  • Focus on connecting to your strength right here.

  • Right now.

  • So even if you fall, you come back.

  • Come back to the practice, come back to the mid line.

  • Maybe you release the fingertips with control.

  • So resist the slingshot effect.

  • And find Airplane Arms.

  • And maybe reach it forward.

  • Nice, strong breaths.

  • Everyone, wherever you are, be there fully.

  • With your breath.

  • Then slowly take your practice back to Warrior 1.

  • Inhale, look up.

  • Exhale, shake it off.

  • Take it all the way back down.

  • Last chance for a Vinyasa, feel free to take it,

  • or leave it.

  • Moving through a Heart Opener, if it feels good.

  • And then we'll all make our way to

  • Extended Child's Pose.

  • Bring the big toes together, meld the heart back.

  • Bring the palms together.

  • And then up and over the head.

  • Gently crawl the elbows forward a hair.

  • Stretch through the side body and the shoulder.

  • Take a deep breath in.

  • And exhale, let everything go.

  • Surrender here, priminal.

  • Bring it into the back body.

  • Close your eyes.

  • Just take a second to bow to the big picture.

  • To surrender to that which is out of your control.

  • And to connect to a little sense of peace

  • and love within.

  • Slowly we'll drop the fingertips back to the mat.

  • Plant the palms in nice and easy rise up.

  • Walk the knees into center.

  • Carefully cross the ankles.

  • And use your fingertips to help guide yourself

  • all the way back to a seat.

  • And we'll extend the legs out long,

  • heels in line with the hips.

  • If you're a little bit tight in the hips and

  • the lower body, we can maybe lift the hip up on

  • a blanket or block here if that feels good.

  • And then we'll inhale, reach towards the sky,

  • ground down through the tops of the thighs.

  • And then exhale, reaching forward.

  • So this will look a little different for everyone,

  • it might be here for you.

  • Keeping the neck and the spine nice and long.

  • It might be here.

  • It might be here.

  • So find your Forward Fold.

  • Again, very helpful to lift the hips up

  • a little bit here.

  • Eventually, you find a sense of surrender here again,

  • rounding through the spine, eventually the neck,

  • stretching nicely.

  • Yummy here's, you bow the head.

  • And bend the knees as generous as you need to here,

  • no need to kind of hit this perfect little yoga shape today,

  • or any day for that matter, but uh,

  • find what feels good.

  • Find the layer of breath.

  • And then slowly we'll release.

  • And come to lie flat on the back.

  • When you arrive, go ahead and hug the knees into the chest.

  • And then release the left foot to the ground,

  • and the right leg up high.

  • Cross the right ankle over the left.

  • Interlace the fingertips behind the back of the left thigh,

  • and then bring your left foot onto an imaginary wall here,

  • so press up against the wall, flex.

  • Now we'll begin to squeeze and pull.

  • Breathing deep here in a little reclined One Legged Pigeon.

  • Neck is nice and long, so your chin is lifted,

  • see we can tuck it in a little bit.

  • Breathing deep here.

  • Hmmmm.

  • Great, then send the left leg up high,

  • just a little hamstring bonus here, one more breath.

  • And then nice and easy, with control, right?

  • So again, resist the slingshot effect.

  • With control send the left, uh, right leg up to

  • meet the left.

  • And I'm gonna reach both fingertips towards

  • the outer edges and I'm gonna pulse here.

  • Keep the shoulders relaxed.

  • Palms facing each other.

  • Tailbone scooping up towards the sky.

  • Oh my God, creaky old floor!

  • Oh my God, we have a creaky floor here.

  • Yay, everything's in alignment.

  • See, sometimes when you move,

  • it just takes a while, right?

  • Take it to the left, pulse.

  • Creaky old floor.

  • Let's bring all the YWA members

  • who've been with me for a while.

  • And to the right, here we go.

  • Miss that creaky old floor.

  • But we have one here.

  • Oh my gosh.

  • And then back to center.

  • Five, four, three, two, and release.

  • Yay.

  • You never know when you're gonna make new discoveries.

  • Right foot to the ground, left leg up high.

  • Crossing the left,

  • (laughs)

  • left ankle over the right.

  • Interlace.

  • Who'd have thought a creaky floor could

  • bring so much joy to someone.

  • Okay.

  • Shin parallel to the ceiling.

  • Flex your right foot.

  • So chances are you know this shape, right,

  • but the feet just kind of have to hang dead-like.

  • So keep a little aliveness here, and then squeeze.

  • Again, tuck your chin into your chest.

  • And then creaky old floor aside,

  • I need you to close your eyes and

  • I would like to invite you to feel supported.

  • Your spine supported here, the weight of

  • your body supported by the Earth.

  • Keep breathing.

  • Then extend that right leg up.

  • Great, slowly unravel.

  • Left foot joining the right,

  • this time we interlace fingertips behind the head.

  • Inhale in.

  • Exhale, lift the head, the neck, the shoulders.

  • Press into the heels.

  • Inhale lower.

  • Exhale lift.

  • Inhale lower.

  • Exhale lift.

  • Keep the elbows wide.

  • Keep it going.

  • Inhale lower.

  • Exhale lift.

  • Extend the thumbs, nice little neck hammock here.

  • And three more.

  • Scooping the tailbone out.

  • And last one, you got it.

  • And release.

  • Supta Baddha Konasana.

  • Ah, we lit the fire in our belly after all.

  • Shimmy the shoulders underneath the heart here.

  • Maybe give your little belly a pet.

  • Ahh...

  • Inhale, lots of love in.

  • Exhale, close your eyes.

  • Begin to allow your breath to

  • return back to a natural rhythm here.

  • And then when you're ready, we'll peel the arms out wide.

  • And slide the legs out long.

  • Allow your body to grow heavy,

  • even if you don't have time for a long Halasana.

  • Take a second here to let the body settle and rest.

  • To allow the nutrients of your practice to seep in,

  • to settle in.

  • Then notice how you feel.

  • Then slowly draw the palms together,

  • bring them to your third eye.

  • And we seal the deal by saying Namaste,

  • which is honoring the best and

  • most beautiful version of ourself.

  • Seeing that, honoring that in one's self.

  • And then also in others.

  • Take good care, my friends.

  • Choose the light.

  • Let it go.

  • Namaste.

  • (soothing music)

- Hey guys, welcome to Yoga with Adriene.

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B2 中高級 美國腔

瑜伽治療焦慮和壓力 (Yoga For Anxiety and Stress)

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