Head & Heart Reset  |  Yoga With Adriene

Head & Heart Reset | Yoga With Adriene

October 8, 2019 100 By Bertrand Dibbert

– What’s up everyone, and
welcome to Yoga with Adriene. I’m Adriene and this is Benji
and today we have a yoga reset for the head and the heart. So hop into something
comfy and let’s get started. (upbeat music) Alright my darling friends,
let’s begin today standing with the feet hip width apart. Right away, let’s just
jump right into the pool of self love, the love zone. Try to relax your
shoulders right away. Try to start breathing
a little deeper right away and just jump in. In fact, maybe
you give it a hop. Come on, don’t be shy. Give it a hop and just jump
right in and when you hop and land let awareness build throughout all four
corners of your feet. And we’ll stand up nice and tall bringing the hands
together in prayer position. So, just kind of
jumping right in today. Huh? Inhale in deeply through the
nose and exhale to relax the shoulders and just
breathe out through your mouth. Just natural, easy exhale. One more time just like that. Big inhale
through your nostrils. And nice, easy exhale out
through the mouth as you relax the shoulders down, ah. Great, bow your
head to your heart. Stretch it, feel it. Generous stretch in
the back of your neck. Here’s a little moment here with
your head bowing to your heart to really breathe
into your belly. Essentially we’re connecting your deep
listening points today, your guts, your heart, and your mind, the brain. Little reset to just align,
get centered again. Life’s twists and turns take
us for a ride no matter what so it’s the way in which we’re
connected to our listening centers that dictate
how we do on that ride. (chuckles) How we roll. Also, little moment here as you
breathe into your belly to just let go of the day thus far. Just come into this moment,
choose to really value yourself and this time that you’ve
taken to be with yourself. Letting go of the day thus far. Letting today be an
opportunity to reset, to recalibrate with a
little moving meditation. If there’s anything else,
an intention, a word, something that you need
to say to yourself right now just to get out and move with,
go ahead and take this opportunity with the head bowing
to the heart toward the belly, breathing deep to do just that. And if you’re like, “Whoa,
dude, I thought this was “going to be a chill video,”
just take what you need, leave what you don’t. This could just be just a nice
moment for you to breathe deep and feel that deep
stretch in the back of the neck. What I’m sharing here is going
out to a lot of different types of people so just
always keep that in mind. Make it your own, you can
totally vibe with the things that makes sense and
the things that don’t, try not to get
too hung up on them. Just pass them off to
someone else who could use it. And then we’re gonna start to
bend the knees just slightly, then release the arms and inhale
fingertips are gonna go all the way out, big Texas T here. As if you’re kind of
opening your arms to grace, to goodness, to the opportunity. Palms facing forward,
now bring the palms back. Be careful not to
lock in the knees here so a little slight bend. You’re just gonna open up
through the chest and the pecs. We’re starting to
open up through the heart. And if you’re feeling a
little vulnerable today, you’re gonna feel
this right away, dude. So breathe deep,
stand up nice and tall. Draw the shoulder
blades together even more. Beautiful, then
release the arms across, the right arm over the left,
give yourself a big hug. Lift the elbows, inhale. And exhale. Great, then inhale, open wide. Pull the palms back,
shoulder blades come together. Stand up nice and tall. So the belly doesn’t need to
be tight here but there’s a little bit of awareness
drawing in and up just to support your back body here. Open, open, open. Great, then
release fingertips down, left arm goes over,
give yourself a great big hug. Lift the elbows. Take a deep breath in
and then exhale, release. Alright, moving with the breath. Inhale, send the fingertips out. Now you’re gonna keep going all
the way up as you breathe in. Fingertips are gonna
kiss up and overhead. We lengthen tailbone
down here and kind of lift up from the hip points. So imagine your hip
points shining up here. There’s lots of awareness and
then exhale palms down as you slowly float the
arms down at your sides. Then soft bend in the
knees as you inhale reach up. Just getting used to moving with
the breath really syncing up the movement with your breath. And exhaling to float it down. And once you start
to catch your groove, see if you can slowly
begin to move the neck in a way that feels good. So maybe that’s
moving in alignment with the thumbs. Maybe it’s just being
aware of the head and neck. And then last but not least,
one little extra layer is maybe as you breathe in and reach up
towards the sky fingertips kiss overhead and come onto the toes. And then exhale
with your breath. Float it down. Take up lots of space. Reaching up. Listen to your breath,
maybe that Ujjayi breath here. And then do one
more cycle on your own. And when you release,
bring the hands together, feet together.
Samasthiti heat. Spread awareness throughout
all four corners of the feet. If you want you
can lift your toes. You’ll lift the sternum up to
the thumbs and come up to the top of your mat if
you’re not already there. Let’s flow again
mirroring movement with breath, breath with movement. Seeing if as we move we can keep these three listening
centers in alignment. It’s a feeling, it’s not
like physical asana alignment. It’s like an energetic thing. We talk a lot about it in Light,
our seven-day chakra series on the Find What
Feels Good membership. It’s so awesome,
life-changing for me. Here we go,
bend the knees, inhale, reach for the sky. Exhale, rain it down.
Nice Forward Fold. Just take a couple
breaths here to stretch out. Bend your knees, allow any
stress that you’ve been carrying slip away for a moment here so
you can be a little bit lighter as you move
throughout your practice. Refresh and reset. As you are ready, use an inhale
to lift up halfway and we find this length through the crown. Neck nice and long
and then exhale to fold. Great, plant the palms,
step the right toes back, step the left back,
Plank or Half-Plank. Breathing deep here. Just creating a little warmth. A little depth of breath as
you breathe into your belly. And then see if you can lift
your heart space up between your shoulder blades
so there’s this doming effect in the upper back body. Great, take a deep breath in.
One more time here. And then use your exhale to
send the hips up high and back, Downward Facing Dog. Awesome inhale, and
exhale out through the mouth. Great, bend your knees, melt
your heart towards your thighs. Then inhale to look forward
and exhale to make your way to the top. Inhale, halfway lift.
No rush. And then exhale
to soften and fold. Great, root to rise here. Inhale, reach for the sky. Check it out, exhale,
open twist to the left. Soft bend in the knees. Great, inhale,
reach for the sky. Exhale, open twist to the
right, soft bend in the knees. Great, inhale, reach
for the sky and exhale. Rain it all the way down. Here we go, catch a wave. Inhale halfway lift. Move with your breath
and exhale soften and fold. Plant the palms, step it back. Plank or Half-Plank. There’s no rush, it’s all good. And then slowly,
shifting forward on to the toes, hug the elbows in, lower all
the way down to your belly. Inhale, Baby Cobra. Find what feels good here. Supportive movement
with your breath. Then exhale,
forehead kisses the mat. Twice more. Inhale with your breath, inhale
to let your breath fuel the movement to lift up. Then exhale to release and
one more time give it a go. Inhale, press into your
foundation, rise up. And exhale to cascade it down. Great, curl the toes under,
lift the kneecaps. Power up, press up, Plank Pose. Inhale and then exhale,
Downward Facing Dog. Nice work. Take a second to
peddle it out here. Stretch it out, do your thing. Love yo self. Great, keep working here if you
want a little more heat today, you’re gonna walk the
palms out as wide as your mat. Turn the two big toes in. Then, hug the
lower ribs in to support. You’re gonna bring your left
hand to touch your heart space, that’s right hand. Bring your right hand
to touch your heart space. Claw through your left
fingertips and then switch. Left hand to
touch your heart space, claw through
your right fingertips. Okay, bring both
hands to the earth, bend the knees, belly comes
to the tops of the thighs. Inhale to look forward and exhale to make
your way to the top. As you’re ready,
inhale to find length. Long neck and then
exhale to soften and bow. And root to rise, inhale,
reach for the sky. Big stretch, big breath. And then exhale, hands to heart. Nice, from here, interlace
the fingertips behind the back. Knuckles draw down and away as
we open up through the chest. Breathe deep. Then find that
soft bend in the knees, release the fingertips, and inhale, reach for the sky. Big stretch,
exhale to rain it down. Inhale to catch a wave. See if you can really
sync up with your breath here. And then, exhale,
soften and release. Plant the palms,
step the right toes back, step the left toes back. Shift forward, look forward. This time belly to Cobra
or now Chaturanga to Up Dog. Open the chest. Use your inhale to
lift up through the sternum. And then use your exhale to make
your way everyone back to Plank. Then inhale, and again, and
exhale to your Downward Dog. Nice work. Great, anchor through
the left heel and inhale, lift the right leg up high. Exhale, shift forward. Squeeze and lift. Try to hug your right
heel up towards your bum. Yes, and then
step it all the way up. Pivot on the back foot. Nice and slow, Warrior I. We’ll bring the hands
to the heart to start, just to center. Lift the sternum
up to the thumbs. Connect to your core. And then when you’re ready,
inhale reach for the sky. Warrior I. Great, pull the thumbs back. Sink a little deeper. Inhale in, then exhale,
Warrior Two. Back toes are turned in. So you can take
a moment to really check out your foundation here. Really build the
awareness from the ground up. Making sure you
have a nice wide stance. Then, when you feel like
you have your foundation, go ahead and send a
strong focus all the way out. Pull the pinkies back. Reaching way
beyond the fingertips. Let energy just go way
beyond your physical body. And then here we go, we’re gonna
open the palms up towards the sky and inhale straighten the
front leg and fingertips kiss all the way up and overhead. Exhale, strong focus out past
your right fingertips as you bend the front knee, Warrior II. Inhale, press into the
big toe mound of your right foot as you reach up. Fingertips kiss and
then exhale, Warrior II. Keep it going with your breath. Squeeze and lift. So head, heart and
center are in alignment here. We’re moving with the breath. Literally letting the
breath fuel the movement. And the movement
inspire the breath. Do one more and the next
time your front leg is straight fingertips kiss up and overhead,
we’re going to slowly send the fingertips behind the neck or
behind the nape and then slowly all the way back out as you bump
the hips towards the back edge of your mat and slow
tilt all the way down. Triangle Pose. Not gonna be here long. Open the heart up
towards the sky and then exhale, look down, bring the left
fingertips down to the earth. Bend your front knee and we come all the way back to
our nice low lunge. Voila, beautiful. Lower the back knee. Inhale, open the chest,
open your heart. Palms open towards the
front edge of your mat. Gorgeous and then here we go. Exhale to release,
plant the palms. Steps the right toes back.
Optional vinyasa here, belly to Cobra or
Chaturanga to Up Dog. Take it or leave it or go
straight to Downward Facing Dog. Breathing deep. Checking in
with your body today. Checking in
with your mind today. Listening to your heart. Today ’cause
every day is different. When you come to
that Downward Dog, deep breath,
inhale through the nose. Go ahead and exhale
out through the mouth. Nice cleansing breath. And then anchor the
right heel now and inhale, lift the left leg up high. Exhale, shift forward,
squeeze, engage your core. Try to touch your left heel up
towards your left glute as you press away from your yoga mat. Great, and then step
it up all the way up. Great, inhale to open the chest. Find your footing. Nice low lunge and
then when you’re ready, pivot on the back foot. Palms come together and
we’ll rise up preparing for Virabhadrasana I. Hmmm. So press into the
knife edge of that back foot. Remember back
toes are turned in. Lengthen tailbone down. When you feel like you’re ready, inhale to reach
the fingertips up high. Pull the thumbs back,
lift your chest. Keep that front knee bent. You got it. Inhale, lift, lift, lift. And then exhale,
here we go, Warrior II. Now you can widen
your stance, get situated, turn those back toes in. Feel this strong connection as you drop your
center down in space. And then again, energy way
beyond the physical body here. So we’re really reaching. And then layer the breath
back in when you lose it ’cause it comes and goes. Bring that consciousness back. And here we go, inhale,
open the palms, straighten the front leg. Press into the big toe
mound of your left foot. Reach all the way up,
lift up from the pelvic floor, fingertips kiss up and overhead. And then exhale, Warrior II. Strong and steady. With the breath, inhale. Marry breath to movement,
movement to breath. And exhale,
moving with intention. That’s really
what vinyasa means. Keep it going. Inhaling to reach up,
squeeze and lift, exhale. Strong and steady, Warrior II. Keep it going. Think of the archetypes here,
the Warriors. As you inhale, press
into your front foot firmly, all four corners
dig into that heel. Great and then exhale. You’re doing great. Then next time
you’re all the way up, fingertips reach up,
stick with it, lift up from the pelvic floor. Bring the hands
behind the back of the head. And then they’re gonna slowly
trace back out as you bump your hips to the back
edge of your mat. Pull the left
hip crease up and in. And we’ll tilt down and over,
Triangle Pose, Trikonasana. Only for one cycle of breath
here so really open the chest up towards the sky. Fully embody the pose. Remember your
breath supporting you. And then we’ll
slowly send the gaze down, start to bend that front knee. Right fingertips
come to the earth. We come back to
our nice low lunge. Lower the back
knee as you’re ready. And then loop the shoulders. Lift the palms, they face
forward as you inhale. Get this big stretch
as you lift your heart. Crown of the head
lengthens up and back. Nice work and
then we’ll release. Great, plant the palms. You’re gonna come to
a Plank or Half-Plank. Reach your heels back. Press away from your yoga mat. Lift your front body
up to meet your back body. You can, you will. We’re here for
five, four, three. Welcome that shake,
that heat, that prana. Two, and slowly lower your
knees with control on the one. Getting stronger by the day. Not just in the physical
body but this connection. Mind and heart. Alright we’re gonna
come to Baddha Konasana. So sit up nice and tall. Bring the soles of
your feet together. And yep, you guessed it. You’re gonna bring your thumbs,
you’re gonna bring ’em right to the arches of the feet. And you’re gonna take your gaze
off the video and just take a look down at your sweet feet. And maybe you consider in your
mind that you’re not giving your feet enough love. So we’re gonna take a moment
here for a little self massage. A little yoga massage. And if this is not your thing,
you’re with the 90% that’s not your thing so let’s
give you some action points. You’re gonna just take your
thumbs to the arches and just pull at that area. Just pull away from the center
of your foot out to the arches. And then if that’s
all you do, that’s great. But if it, maybe, inspires
you to start making the rounds, (laughs) this is so bizarre,
on your feet. Go ahead and give
yourself a little massage. You might move the toes. You might massage
the ankles, the heels. And then remember this moment
the next time you’re getting out of the shower,
you are feeling anxious, even first thing in the morning,
you can take a little oil or take a little lotion and just give yourself a little foot
and ankle massage. This comes with a
nice hip opener here. And we’re
sitting up nice and tall. Breathing deep. And then when
you feel satisfied, like you’ve had enough,
but take your time, you’re gonna grab the ankles
and lift up from your heart. You’re gonna close your eyes. And we’re gonna draw this
beautiful white line from the base of the pelvis,
the base of the spine, all the way up to your navel. And then all the way up
past your center and if your legs are shaking,
your hips are shaking, breathe, breathe, breathe deep. And then all the way
up to your heart center, your sternum. The chest lifts and there’s
this inner ecosystem that’s going, “Okay, okay, we support this.
This is what’s happening? “Okay, we’ll support it by “energetically lifting
all the way up.” And then that soft white light
is gonna continue to draw a line all the way up
through the throat chakra. Couldn’t help myself,
up through the throat, and then all the way
through the neck and jaw. And all the way up
through the third eye. And then all the way
up through the crown. Take one more
cycle of breath here to find places to
lift and lengthen. And then use your
exhale to really ground down. Maybe elbows down,
shoulders down. Nice and then
we’re gonna release. Just cross one
ankle over the other. And bring the hands
together at the heart. Come into Sukhasana. Take a deep breath. Exhale to relax the shoulders. Inhale, lots of love in. And exhale, lots of love out. We’re gonna end with a twist. Just to kind of put the cherry
on top of this idea of just taking some time for yourself
and getting out of your own way. Remembering that a
little goes a long way. Just connecting the mind and the
body or the mind and the heart. So you’re gonna sit
up nice and tall here, inhale. And then exhale, nice,
easy twist to the left. Right hand comes
to the left knee, left fingertips behind. So you want to try to create this nice long
line in the spine. So if you’re rounding here,
maybe sit up on something. You can even
double up on your mat. Or just come out of the
twist a little bit more. Right, we don’t
have to go so far. Breathe deep here. Your last joyous
breaths of today’s Sadhana, today’s practice,
today’s showing up. And come back through center
and take it to the other side. Breathing as you
lift up through the spine. And then drawing
the navel in and up. Connecting to that strong
center as you breathe out. Take one more breath,
inhale to sit up nice and tall. Again, this exhale’s
an opportunity to just wring out the sponge.
Let go of the excess. So that when you come
back center nice and easy, here we go. You can start to find
the little inner smile. Bring the hands back together at the heart to seal
our practice today. Inhale, nice,
refreshing breath in. And exhale, to empty it out. From my heart to yours,
truly my heart goes out to you. Thank you so much for sharing
your time and your energy and your practice with me and the
Yoga With Adriene community. Let me know how you’re feeling, how your practice
went down below. Subscribe to this channel
if you haven’t already and share it with everyone. The world needs more yoga. Anyway, it can be with
me or it can be with anyone. Alright, thank you so much. We’ll bring the thumbs
right up to the third eye. Take a deep breath in. And we bow to our highest self. And also recognize
that in each other. You guys rock. Namaste. (upbeat music)