Yoga For Chronic Pain | Yoga With Adriene
– Hi, everyone. Welcome to Yoga With Adriene,I’m Adriene and this is Benjiand today we haveyoga for chronic pain. This is a big request,I hope you enjoy it. If you can, bring alittle blanket or a towelto practice today and,if you like,you can do a good portionof this practice in a chairor on the edge of your couch. So, hop into somethingcomfy and let’s get started. Alrighty my friends, let’sbegin lying down on the ground. If lying down on the groundis not suitable for you today,you can begin thispractice in a chairor even seated onthe edge of your couch. So come into your first positionand be gentle with yourselfeven as we get set up. Right, so this intentionthat we’re gonna be gentlewith ourselves,that we’re gonna be kind. And right awayas you get settledinto your first position here,see if you can relaxthrough the legs and relaxthrough the arms in particular. So, your limbs immediatelyget the invitation to relax. And I’ll invite youto take a deep breathin through your nose. And as you exhale, go aheadand breathe outthrough the mouth. Good, soften your gazegently down past your noseor close your eyes hereand allow the soundof my voice to guide you. Again, I’ll invite us togetherto breathe inthrough the nose deeply. And exhale outthrough the mouth completely,really emptying out all the air. And one more time,just like that. Big inhale in through the nose. And exhaling outthrough the mouth. Great, now with the eyes closedor your gaze nice and soft,just kind of drawingour intention inward,our attention inward. Just take a momentto notice how you feel. And, again, remember be gentle. If you’re not feeling great,that’s alright. That’s why we’re here, to tend to it,to explore lovinglythe tools of yogaand see if they can assist us,support us on our journey toward healingand feeling better. Continue to gentlydeepen the breathas you just take a moment hereto notice how you feel today,scanning the body perhaps. Starting the solesof the feet perhapsand running upthrough the center channel. Using thatguideline if it suits you,guiding yourawareness all the way upto the crown of your head,and if not, justin your own waytaking stock, dropping in. Then ever so slightly,lift the corners of the mouth. Give thanks for your body. Let go of anyexpectations of this practiceand what it might serve upand just choose toreside in the breath first. Knowing that if you’re breathingwith more loving awareness,you’re doing it right,you’re doing a good job. Inviting the brain andthe body to work togetherthrough the breath,the thread of the breath. Gently bring yourleft hand to your heartand your righthand to your low belly. Use the placement ofthe hand on the bellyand the hand on the heart toinvite a deeper breath in. Perhaps a morediaphragmatic breath in. So, see if you can feel the riseof your hands as you breathe in. Good, and see if youcan notice the gentle fallof the palms downwardas you breathe out. Notice where your thoughts goand just experiment with thisfor a moment or two on your own. The rise and thefall of the breath. The hands catching a bit ofa wave here as you breathe inand then fallingas you breathe out. Good, nice and easy. Gently open your eyes. We’re gonna bring oneknee up ever so gently. Bring your foot to the groundand then the otherknee up ever so gently,bring your foot to the ground. If you’re in achair on the couch,you can just sit up niceand tall and then if you’reon the ground, we’re gonna comeinto a fetal positionfeeling the spine round here. And then, nice and slow,again, be gentle,we’re gonna press all the way upto seated and comethrough to all fours. Again, if you’re in the chair,stick with thediaphragmatic breathing here. If you are ableto come to all fours,get the wristsunderneath the shoulders,knees directlyunderneath the hips. Inhale, bumpthe hips to the leftas you turn to lookpast your right shoulderand then come back to center. Inhale, bump the hipsto the right as you turnto gently lookpast your left shoulder. Excellent, come back to center. Spread the fingertips evenly. You can use your blanket hereto pad the body, pad the knees,pad the hands even if youlike and if you’re in a chair,go ahead and bring your handsto the tops of the thighs. Together we’re gonna find alittle gentle spinal flexion. So on the ground we’ll dropthe belly towards the earth,open the chest. In the chair,you’ll open the heart,find that long, puppy belly. Everyone, inhale, look up. Exhale, chin to chest. Navel draws backtowards the spine. If you’re on the ground,really press into the earth. Creating space in the back body. Inhale, drop the belly,open the chest. If you’re in the chair, look up,drop the shoulders down. And then exhale,rounding through,really drawingyour navel up towardsthe spine or back to the spine. One more time,inhale nice and slow,opening the heart,lifting the gaze up. Exhale, rounding through,chin to chest. Navel back. Good. Having a nice, neutralspine now, nice and easy,we’re gonna slowly,slowly make our way up. So, walk the palmsforward if you’re on the ground. Curl your toes under,soft bend in the elbows,generous bend in the knees,and we’re gonnapeel the tailbone up to Downward Facing Dog. If this is notsuitable for you today,you can just makeyour way to standingusing your breath to guide you,staying focusedon the breath herefor the wholeduration of our practice. Take a couple breaths. If you’re in Downward Dog,maybe pedal the knees,pedal the feet. And then we’llslowly walk the feetto the center of the mat. Come into a nice, wide stance. You have nice stability here. And we’ll comeinto a Forward Fold. If you’re in the chair,you can gently drape your bellyover the tops of the thighs,bringing your head between theknees here. Breathing deep. See if you canbreathe laterally. Think about breathing intoall four sides of your torso. Feeling the lungs expand. The rib cage getswider as you breathe in. And, of course,softens as you breathe out. As you’re ready,slowly begin toroll up to standing. Take your time here, listento the sound of your breath. So as you standup nice and tall,see if you canreally feel your feet. I know that is a bitof an interesting cue,but just bringawareness to the feetand just notice if the toesare pointing out or pointing inor if you’re carryinga little bit of weightin the inner arches orthe outer edges. Just notice. And if you are in the chairyou can do the same thing. Just see if you canspread more awarenessthrough all four cornersof the feet, nice and even. Benji’s getting cozy. And then, again,starting from the feet,we’ll begin tolovingly scan the body. Just drawing someloving awareness from the solesof the feet all theway up to the crown. Got a creaky,old floor up in here. And then see if youcan lift your sternumas you continue togently deepen your breath. Try to give thethinking mind a break,and focus on thesound of your breath. Good, on your next inhale,spread your fingers gentlyand reach up towards the sky. You can do this inthe chair or standing. Big stretch allthe way up, up, up. And think about reallyreaching from your waistline,so not just thearms reaching up,but reaching all the wayup and out of the waistline. If the shoulders arekind of clenched up here,give a nice, widestance between the palms. Imagine maybe you’reholding a big beach ballup and overhead so yourshoulder blades can drop down. If this is much too much,you can send thefingertips out in front. So we’re here or we’re here. And wherever you are,you’re gonna take the right handand grab the left wristfor a side body stretch. Take a deep breath in, exhalegently tilt to the rightand if yourhands are out in front,you can gentlytwist to the right. So we’re here. Or we’re here,feet are groundedand we’re inhaling lotsof love in. You got this. Exhale, lots of love out. And I know this canbe hard for many of us,so you’re not alone. Breathe deep. Be kind toyour body. Stick with it. And then on your next inhale,bring it back to center. Let’s give the armsa full rest in between. Let them come to your sidesor rest gently on the thighs. Inhale, a nice, cleansingbreath in through the nose. And exhale, take it. Exhale, nice, cleansingbreath out through the mouth. So honoring the bodywhere it is today, right?Through thispractice of honoringand showing up forourselves as we are regularly,we may or may not,but we have an opportunityto really re-patternto heal or at least tendto the situation in a moreloving, non-toxic manner, right?So the possibilities,to me, in my opinion,are endless. But, of course,it does require usto just lovingly acknowledgewhat’s going on with the body. Which I know can be frustratingfor people withchronic pain, right?Maybe you don’t feellike everyone understands. I got your back. Here we go. Inhale, fingertipsup again either halfwayor all the way up. Take a second hereto just assess lovingly. How’s it going?Can I create alittle more space here?Return to your breath. Feet are grounded. Maybe experimentwith that inner smile,lifting the cornersof the mouth just a bit. And then, when you’re ready,left hand’s gonna grabthe right wrist this timeeither all the way upon overhead or halfway,and then we’re gonnaslowly take it to the left side. So side body stretch. If you’re halfway,you’re gonna get more of alat stretch, upper back body,but still be really good. Keep your heelsgrounded here, everyone. Inhale. Exhale. One more breath. Stick with it. You got this. Hug the low ribs in. Inhale and exhale. Awesome, slowly release. Bring it all back to center. Nice, cleansing breath here. Come on, take it, inhale. And exhale, let something go. Awesome work. Okay, so if you’re standing,go ahead and bring thehands to the waistline. If you’re seated, you can dothis Warrior II in your chair. We’re gonna slowlytake it to the right firstby bringing the right foot,stepping the right toes out. Then we’re gonnabend the right kneeand then you’re gonnastep back with the left legat your comfort level, right?So it can be asmall Warrior today. There’s option todo this on the chairby bringing theright hamstringto be supported bythe seat of your chair. Everyone, make sureyour back toes are turned in. And once you get here,let’s bring ourawareness to the feetand draw a littleenergy up from the feetto find length in the spine. If you feel a littletrembly here, little warmth,a little heat, that’s okay. If you feel any pain,and you need toback up out of the pose,listen to your body, always. Head over heart,heart over pelvis. Maybe you stay here,hands on the waistor gently resting on thighs,breathing deep, strong legs. Or perhaps we experimentwith sending the arms out,Virabhadrasana II,pulling the pinkies backto open up through the chest. Inhale in, lengthenthrough the crown, long neck. Exhale, relax your shoulders. You got this. One more breath. You got it. Inhale in. Slow exhale, you got this. Sweet, slowlystraighten the front leg,bring the handsback to the waistlineand we’re gonna bringit all back to center. Move in a nice,slow pace that’s good to you. Either backeither back to standingor back to seated in your chair. Cleansing breath. Inhale lots of love in. Exhale, let something go. Breathe out through your mouth. Good, second side. You’re gonna take the left footaround this time, plantit firmly, toes pointing out. Then step theright foot back, toes back. Back foot needs to bepivoted in, dialed in, right?So that everything can dialin including the hip, right?If the toes are turned out,the hip’s gonna beunstable here basically. So turn those toes in. If you’re in the chair,your left hamstring be supportedby the seat of your chair. Everyone, bend your front knee. Notice how this sidemay feel a little different. Hands on the waistlineare nice and low to start. Press into the outeredge of your back foot. Lengthen through the spine. And here we go. If it’s feelingright in your body today,send the arms out long. We’re not gonna be here long,so meet your appropriate edge. Pull the pinkies back,bend that front knee,Lengthen tailbone down. Find that inner smile. Here we go,let’s breathe together. Inhale in through the nose. Exhale out throughthe nose or mouth,either one is fine today. Again, inhale inthrough the nose. And exhale outthrough the nose or mouth. Good, slowlybring it back to center. Hands come to the waistline. Seated or standing,you got this. Inhale in. And exhale, relax theshoulders, empty it out. Good, awesome work. On your next inhale,bring the shoulders forward,up and back towards the earsand then we’re just gonna take’em for a couple loops here. Inhale to lift. Exhale to drop. Inhale to lift. Exhale to drop. One more time, inhale to lift. Exhale to drop. Alright, stay groundedthrough your feet. We’re gonnainterlace the fingertipsbehind the smallof your back here. Keep your wrists squared here. You keep it nice and gentle. So rather than bringit together, of course,unless you want to do that. If you’re in the chair,you can also experimentwith clasping oppositeelbow with opposite hand. And really gentle chestopener here, nice and easy. Inhale, open the chest. Exhale, relaxthe shoulders down. If you wanna find soft,easy movementin the head or neck here,it might feel nice. Awesome, then we’ll release. Once again, cleansing breath. Inhale in. Nice, slow exhale. Soothing, calmingthe nervous system. Excellent. Alright, from herewe’re gonna grab our blanketand if you have a wallthat you can bring the legs upto while you’redoing this video,then we’ll do that together. Otherwise we cankind of figure it outjust in the middle ofthe room wherever you are,and then you can take it tothe wall on your own later. So we’re gonna transitiondown now for legs up the wall. So take your timegetting down on the ground. We’re gonna grab our blanketsfor this, if you have one. And again, ifyou’re not really set upto do legs up thewall in this exact moment,maybe you just comeinto a comfortable seat,breathe deeply and observeso that then youcan do this on your ownin another area of your home. So, we’ll take the blanket ora bath towel works just fine. You just makesure it’s nice and evenso that it cansupport your low backin a nice, even way. In a way that feels good. And then I’mgonna bring it up hereto the wall, excuse me buddy. Sorry buddy, aw. No animals were harmedin the making of this video. So, I’m gonna bring itwith a little bit of spacebetween thewall and the blanket. You can also dothis in the middleof the room andget your legs up,but it just depends onhow your body’s feeling. Maybe you’re not quitein the right place right nowwhere you wannahold your legs in midair. You could give it a try,certainly, if it felt right. So, I also have a whole videojust on legs up the wall. So you can check thatout on YouTube. Here we go. I’m gonna come allthe way up to the wall. This is the most difficult partis kind of getting in position. But I’m gonnamove slowly and gentlyand I’m gonna getit to where my blanketor towel issupporting my low back. I allow my tailbone tospill off the blanket or toweland my legs, of course, go up. Notice how my knees are bent. I’m not necessarilyneeding to straighten my legsto reap thebenefits of this posture. So the knees can be bent asgenerously as they need to. Once you feel like you feelsupported in your low back,you can start to playwith straightening the legs,but, again, just feel it out. Alright, then the handscan go Texas T nice and wideor palms can rest gentlyon the belly or the ribcage. Alright, if you’re observing,you can soften your gaze nowand start to breathe deeply. If you’re in the posture,close your eyes,and return to your breath. Soften the skin or the face,everyone relax your jaw. See if you can makeyour inhalations longer. See if you can make yourexhalations longer. Smoother. When practicinglegs up the wall,if it begins to feellike it’s a little too much,you’re losing a bloodflow or little tingly,can be a littleintense at first. Listen to your bodywhich I know you’re good at,but also respond. You might bring thesoles of the feet together downfor a littleCobbler’s variation here. And then, as you’re ready,you can send the legs back up. So this is a good thing to dobefore bed when the body,you can already tell,may be struggling to relax. This could be a goodthing to do after travel of any kind. Let’s take a couplemore breaths hereto observe the breath. Slow everything down. Activating thehealing properties,the self-healing properties. That we possess. To come out of legs up thewall, you’ll move nice and slow. First bending the knees. And then slowlyrocking to one side, any side. You cans stay in legsup the wall if you like. If you’re ready tocome up to a nice seat,go ahead and do so. You can sit up on your blanket. If you’re on the chair,smile, life is good. We’ll bring the palmstogether at heart center. Take one more big breath in. Exhale to relaxthe shoulders down. Close your eyes. Give thanks for this time thatyou’ve carved out for yourself. I thank you for joining me,for trusting me,for sharing your practiceand your journeywith me and with Benji. Bookmark this video. See if you can maybeput it on your calenderto do regularly sothat you can really startto notice the difference. A regular daily practiceI think yields more resultsthan just kind of a oncein a while kind ofremedy. Alright, thanks again. As always,continue to make it your ownand find what feels good. You’re doing great. Namaste.