Yoga For Depression - Yoga With Adriene

Hey , everyone and welcome to yoga with Adrian .

I'm Adrian and this is Benji and today we have a yoga for depression .

Ok .

This is for anyone and everyone who just wants to process whatever they're feeling today and hopefully move the energy .

So it's flowing in a way that serves hop into something comfy and let's get started .

All right , my sweet friends , let's begin lying down .

Yay , things are already looking up .

So come onto your back and we're going to bring the soles of the feet together and very gently open the knees out wide and the lower back is kind of lifted from the yoga mat and you're gonna bring your left hand to your heart and your right hand to your belly .

Thank you so much for choosing this video and for joining me , I'm sending you so much love .

Let's practice here together with an open mind and an open heart .

See if we can move some of the energy of the body around and find what feels good .

Yeah .

Press into your head , lift your heart , draw the shoulders down away from the ears , snuggle your shoulder blades together and then release back onto the ground , relax the weight of your body completely and fully into the earth and then close your eyes .

Trust me , trust yourself .

Trust this practice .

Take a moment of calm , a moment of quiet hair to notice your breath , feel your breath and eventually start to listen more deeply and slowly but surely begin to deepen the breath and feel the rise and the fall of your hands as you inhale and exhale .

Imagine your breath here like waves of the ocean in hell .

The wave rises and crests and exhales .

It falls and nice and slow .

So we're calming the nervous system again .

Keep open mind , open heart here , nice and slow .

You're gonna open the left arm out gently to your side and then open the right arm out gently to your side and nice and slow , you're gonna inhale and exhale .

Just rock on to your right ear .

Keep breathing , listen to that ocean breath .

So maybe you connect to an breath here , creating a soft restriction in the passage way in the back of the throat , then roll the head back to center and rock onto the left ear .

Keep breathing , listening to that ocean sound and he relaxing the shoulders as you exhale and then inhaling , come back to center with the head , bring the hands to the outer edges of the legs and then closing .

Nice and slow .

Then press the feet into the earth , hug the knees into the chest and give yourself a hug and notice what it feels like to give yourself a hug .

So there's the stretch , but there's also this action of self love here .

Roll a little side to side , rock front to back , whatever feels good .

Keep breathing that full , deep potable breath .

You got this , you got this great .

Then you're gonna slide the hands to the backs of the thighs and you're gonna rock front and back , rocking and massaging the length of your spine .

So as you're ready , find a little momentum , do it a couple of times , we'll rock all the way up to a nice cross legged seat and then take the left hand to the top of the left thigh .

Swim the right fingertips behind , take a gentle twist , inhale , lift and lengthen and exhale twist , released back to center , right hand comes to the top of the left thigh .

Same thing , inhaled to lift and exhaled a twist .

So the body stores emotion .

Yes , they're all tied into one another , all of it .

So just focus on the movement .

You don't need to focus on anything else or fixing anything or changing anything .

Just focus on the sensation of the movement and enjoy palms come to the knees .

Create a little leverage here as you inhale , lift your heart and exhale around through the spine , inhale length and through the spine .

Lift up and strong exhalation in you bring chin to chest one more time .

Here we go .

Giddy up in him .

Exhale beautiful in hill lift and lengthen hands to heart on , close your eyes , continue to listen to the sound of your breath , your spirit and then whisper the mantra quietly to yourself .

The universe is for me .

And so is everything else again , the universe is for me .

And so is everything else and one more time , the universe is for me .

And so is everything else create and release the fingertips , press the palms forward up and back .

Open the eyes .

Inhale in , exhale , out , inhale , pinkies reach up towards the sky .

Nice , slow conscious movement and then exhale , bend the elbows , break free cactus arms or open the chest beautiful .

We're gonna come forward onto all fours .

Now take your time and when you get there , drop the elbows where the hands are and then when you get there , walk the knees back and then when you get there , inhale , look forward , find a little playfulness here , claw the fingertips and then exhale , melt your heart back .

Surrender , surrender to that which you can't control .

You feel a nice opening in the shoulders , a soft release in the neck .

Breathe deep .

You might wag wag your tail a little bit here .

Gorgeous .

Then slowly come up nice and slow move with care with consciousness .

You're gonna walk the knees up towards the wrist , curl the toes under , excuse me , bring the toes together and then curl the toes under and then we're gonna come into a little froggy shape here .

So knees open wide .

If this hands forward variation doesn't work for you just make an adjustment , bring the hands up , breathing deep , opening the hips .

I'll sort it shit on my mat today .

OK .

All right .

Smell whatever smells you smell here , your armpits , your deodorant , notice the quality of air , so stay present , notice the thoughts that come up and then acknowledge them and then come back to the sound of your amazing breath .

And then slowly we'll come up here , turn out .

So you can see we're gonna come up onto the fingertips and nice and slow .

You're gonna draw the knees in and from here , one slow conscious , beautiful movement , guys forward , fold , drop the heels forward , fold .

Oh Yeah , that's what's up .

So if things have been a little frantic or stressful or blue , if you've been carrying around any weight that you know , is just not helping you out , it's not helping you move forward or evolve , it's not allowing you to really be present with what is just imagine it , close your eyes here in this forward fold , just imagine it spilling off your back , whatever you're carrying on your back .

Just imagine it releasing here and then tuck your chin and when you're ready , slowly roll it up , then feel your feet really press into the earth here as you stack up through the spine and then really hold your heart high , hold your head high and just let the body respond to that and then open your heart even more , whatever that means to you and open your mind , choose to .

And then let your body respond to that and bring the hands to the waistline and take a nice power pose here .

Inhale lots .

I love them .

Exhale lots of love out .

Inhale , bend the knees , exhale , jump the feet out wide , jump who then turn the two big toes in or turn your feet in just a bit , press into the outer edges of your feet and then swim the fingertips around .

Smile a little bit as you interlace your fingertips behind your back and then draw the knuckles down and away and open your heart and your mind , lift your heart and your head .

Then when you're ready to take it forward , my favorite and most therapeutic pose , standing wide legged forward , full .

So your choice , my friend to keep the fingertips reaching up towards the sky or maybe release the arms and bring them to the earth .

I'd like for you to ask yourself what feels good here .

You might take a twist , inhaling one arm up and then the other arm .

You might take a head stand here .

If that's in your practice , you might find stillness and allow the breath to move you .

You might be working towards one day , bringing the crown of the head to the earth .

Move slow and move with your breath .

Trust yourself .

Surprise yourself .

Keep the foundation strong .

So feet nice and strong , not dripping in the toes , arches of the feet , lifting inner thighs and gauge and then really make it your own here .

Move slow and mindful .

We're here for a couple more breaths exploring again , letting the breath or your spirit guide you here .

And then think about what that , what I just said , let your spirit guide you .

There's this trust and this listening that has to happen in order for that to be a truth , awesome work .

So make your way back up , take your time , move from a place of connect , maybe hands come to the waistline and then we are going to hop the feet in just as a little reset .

And when your feet lands , I want you to think of something that you're grateful for .

Ok .

So we're jumping the feet together and we're like jumping into gratitude as a way of transitioning out of feeling blue , depressed , getting the mind , you know , to be a little bit clear or a little more clear .

Hopefully , you felt a good rinse a good flush after you rolled up .

Here we go , inhale , lift your heart , lift your head , bend the knees , exhale .

Jump into gratitude .

A very humbling job as well .

Bring the feet together , really together and close your eyes , bring your hands to your heart .

All right mountain pose .

Think of something that you're grateful for .

And when you have it , take a deep breath in and then think of something else that you're grateful for .

It could be anything , guys , anything don't judge it .

It could be materialistic .

It could be blue sky , it can be , it can be anything .

Take a deep breath in then exhale and then think of something else you're grateful for and then one more time anyhow .

Excel release and I'll think of one more thing .

Hm .

Then how exhale out through the mouth just in case you didn't do it .

Inhale through the nose .

Come on now , exhale out through the mouth .

Inhale , thumbs to third eye point .

Thank you for sharing your time .

Your energy in your truth .

We bow .

I must see .