– Howdy everyone! Welcome to Yoga With Adriene. I’m Adriene and today we have yoga for text neck. This is a good one. This is a big request. So hop into something comfy and let’s get started. (gentle music) Alright gang, let’s begin seated. Come on down to the ground. You can do cross-legged, you can do kneeling, maybe sit up on a blanket or a block if that suits you. We’re definitely going to be warming up with some neck work today so get into a place where you feel as though you can sit up nice and tall.
Even if it requires a little effort, we’ll work to soften that. Find that Sukha, that ease. So get into your shape and then the minute you get there just start to breathe fully deeply, we’re taking this time off our phones, off scrolling to really today very consciously, very pointedly tend to the energy that runs up and down the spine. So that’s how I’m treating this practice and pretty much how I treat a lot of postural work or people who are wanting to “correct” posture.
You know, hard-wired patterns or even anatomical things that need some balancing out. So the way I like to think of it is you’re breathing deep here just kind of coming into the moment arriving. The way I like to think of it is we’re tending to the energy that runs up and down the spine and if we cut that off in any way, for it collapse the vertebrae, smooshed, smush. If we’re kind of in a hard-wired shape where the energy is not flowing, we’re gonna feel that. There are definite effects and that’s not just a yoga thing. That is now been proven, you know? There are lots of studies now that show the importance of us kind of tending to the spine energetically as well as physically, anatomically. So in yoga we just say, “Oh, they go hand in hand.” So you can think about that so maybe it’ll help you as you continue your regular day to day practices too to just think about it as you’re wanting to create a fluid pathway for the energy to flow up and down the spine rather than, “I have to do yoga. I have to sit up straight.
“I have to fix my messed up back “or my messed up neck.” No, we’re just simply gonna adjust and move and breathe and direct our awareness in a way which hopefully it’ll become more natural, more available to just exist and be in that state on a regular basis without having to try. As hard. Okay, so a good example of that is if you’ve ever tried a mediation or done something like meditation and you’ve had to sit for a period of time and you can barely hold your spine up, well you’re not alone but through regular practice, you can get to the point where you can, you know, correct or adjust and do it with more ease.
So, okay, let’s begin now but I think that’s important because now you can go in with this idea of the energetic body being our number one rather than trying to fix or change anything. It’s kinda like what comes first, right? The chicken or the egg? Tell me down below. No, okay. So hopefully by now you have at least taken a couple of deep, loving, full breaths. If not, do it now. And we’re just gonna start nice and slow with gentle, small saucer sized circles with the nose. And I encourage you to close your eyes here so that you can really feel the sensation, what’s going on and just feel it out. Am I kind of coming forward in the neck? Do I tend to sit back? What’s going on? Small saucer sized circles. As we do this, breathe deep. Try to find what feels good so if you come across anything sticky, maybe give it a couple moments there with your breath to stretch it out.
And then begin to notice whether you’re kind of sitting forward in the torso or back and see if you can align head over heart and heart over pelvis as you continue with this circular motion with the nose. Great, then reverse your circle. Try to keep it small here to start. And see if you can really initiate from the nose so we’re integrating the neck in a different way than the ’80s head roll. Small and steady. Relax the tongue and the face and the mouth. Relax your jaw, keep breathing and best you can on these last couple rounds here, see if you can lift your sternum, your chest a little more. Sweet and then come back to center. Great, with the chest still lifted, heart nice and open, available, ready for this experience so that you can feel better, better yourself, stand up, you know carry yourself with confidence, and also, of course, take care of the energy that runs up and down the spine. You’re gonna sit back so that you’re head over heart, heart over pelvis sensation is kicking on. And then you’re gonna close your eyes.
And then you’re gonna imagine placing a pencil between your shoulder blades. And then you’re gonna bring your awareness to your shoulders and you’re gonna rotate in that socket so that your shoulder blades come together so that you’re pinching that pencil between your shoulder blades. And you might just naturally start to feel a lift in the front body. It feels good, it feels confident. It feels whole as you breathe in and out.
And if you don’t tend to sit anywhere near this shape in your body in a regular basis you might even start to feel a little vibration a little trembling, working hard so you’re gonna use your breath to just stay present with that. We’re waking up muscles. Tendons, fascia. Squeezing the shoulder blades together. And then try to maintain that guys as we now return to the circles with the nose. This time do like a salad plate size. And if you don’t know what that is just make your circle just a little bit bigger. This time adding the layer of keeping the upper back body engaged and the chest really open. Great, now allow this circle to get bigger. We’re going to dinner plate size here. Should feel really good. Elbows maybe pull back here for this one. Then maintain that connection or reconnect now and you’re just gonna reverse your circle here starting with smaller circles and then allowing it to get larger and larger on the other side.
Abdominal wall starting to turn on because we’re holding ourself upright. Upper back body super engaged. Mhmmm, mhmmm. One more circle, you got it. Breathe deep. And then bring it back, try to keep this engaged as you bring your palms together, thumbs up to the third eye and then you’re just gonna slowly activate upper back body, lift your chest, lift your chest, lift your chest, lift your forehead to the sky. Inhale in here. Exhale, draw your navel in. You got it, one more breath. If you need, you can interlace the fingertips and bring them behind the head here instead for a little support. And then exhale to release. Awesome. Everything comes down. Puppy Posture. Take your time. We’re gonna come through to all fours.
We’re gonna bring the elbows right underneath the shoulders. And this is important because your hands are gonna want to come in so you’re gonna really keep wrists in line with elbows. And then shoulders right over the elbows. So once you have that, plant it, keep it, glue it where it is. Two railroad tracks, two parallel lines. Don’t let the wrists come in.
This is a big deal ’cause it happens all the time and then we kinda don’t get into the right spots that we want to open up. So glue those puppies down. Upper arm bones rotate out. We’re activating the upper back body so it’s the same action. So this ball and socket joint is rolling in and around. Okay? And then take your gaze down and we’ll slowly keep this glued, keep that rotation. Upper back body engaged. We’re slowly, slowly, slowly, gonna walk the knees back just to the point that we feel this opening this big stretch in the shoulders. It’ll be different for everyone. Maybe forehead comes down to the earth.
Press into the tops of the feet for stability and press into the knuckles. Try to keep that rotation in the shoulder engaged, wrapping around, upper back body activated. And then if you want just a little yummy goodness you can tick-tock the hips a little left to right. Breathe deep. Soften through the skin of the face. You’re doing great. Awesome work. Breathing fully. Taking this time for yourself in more ways than one. Benefitting so many different things just by simply taking this time. Great come back to stillness here. Allow your breath to move you for one more cycle. Big inhale. And then empty it out. Melt your heart to the earth. Awesome. Slow and steady draw your navel up so from your core you’re activating your midline so that you can move from there. Carve a line with your nose forward. Slowly lower the hips to the ground. Then keep carving that line with the nose all the way forward and up as you come into Sphinx Posture. Pinch that pencil like crazy here.
Elbows still underneath the shoulders. We’re wrapping shoulder blades around. Lot of work here. Beautiful, now tuck the chin, lengthen through the back of the neck like nobody’s business as my mom would say. So you should be able to close your eyes and just see this beautiful slide from the top of the head down through your neck. So not crunching here. Nice and long. Breathe deep. If you feel a heat, a warmth, a tremble that’s good. We’re moving. Breathe, breathe, breathe to support this movement. Good, one more breath. You got it. Sphinx Pose. And then on your next exhale, it should feel good, slow release. You’re gonna bring the fingertips out to a Texas T and then nice and slow plant your left palm, you’re gonna slowly shift on to your left hip, bring your right toes up and around.
Maybe right foot comes to the earth and then use your right palm on the earth for a little stability. So we’re here, breathing, opening up through the pectorals now. You gotta bring the breath here. Don’t hold your breath. Keeping toes awake, fingers awake, breath alive. Mmmm and then slowly roll it back to center. Find your Texas T. Peel the left toes up. Right hand presses into the earth as you slowly open up on the other side. Use your left hand for stability here. And then bring the breath.
Good work. One more breath, inhale. Exhale, slow and steady with control back to center. This time slide the hands underneath the shoulders. Suck the elbows in like little grasshopper legs. Press into the tops of the feet. Press into the pubic bone. And you’re gonna start with the chin tucking into the chest. Activate the upper back body here and then continue the journey up as you inhale. Carving a line with the nose all the way up looking forward, Baby Cobra. Take a deep breath in. Exhale, with control lower down, forehead kisses the mat. Once again, connect to your foundation firmly. Now tuck the chin. Tuck, tuck, tuck, tuck, tuck as much as you can. Chin to chest, chin to chest. And then grow it from there. Carving a line with the nose forward, up and back. Nice, strong back. Elbows hugging in. And then release. One more time. Catch a wave here on your own. Here we go, chin to chest. And releasing on your breath out. Great, curl the toes under. Yogi’s choice, you can press up to all fours here or press up to Plank.
Again, yogi’s choice. Both variations you want to integrate the neck. So if the neck is hanging off, draw a line with the crown of your head forward. Same thing if you’re on all fours. Careful not to collapse in the neck. Remember, it is an extension of the spine and this is what’s gonna help change your game when you’re on your cell phone. You’re gonna remember, “Oh, my energy is relying on my spine to “be nice and long. The pathway to be clear. “No crunching, no clogged pathways.” Right? Good plumbing. Good energetic plumbing so you can practice this on all fours or in Plank. We’re here for three, two, all fours, peel the tailbone up. If you’re in Plank, shift the hips up and back. Together we’ll meet in Downward Facing Dog. Shake the head loose here, breathe. Soft, easy, breezy breath here. Smooth it out. One more breath in and our here to pedal it out. Make sure you’re not holding in the neck. Awesome, then slowly you’re gonna come back to all fours or Plank Pose.
So just going back the way you came. Nice and then all the way to the ground, nice and easy. Great work. This time we’re gonna bring the legs together, really together. And we’re gonna swim, swim, swim the fingertips all around to interlace behind our tail. So feet zip up tight. Fingertips interlace. Then bring your forehead down to the ground. Tuck your chin into the chest. Big stretch through the traps. In time you’ll be able to bring the palms together if you’re not there yet, welcome to the club. All good.
You’re just gonna square off through the wrists or do the best you can. Squeeze the legs together. Zip ’em up tight. And then tuck the chin into the chest even more here. Breathe. Should feel awesome. And then nice and easy, press into your pubic bone. Careful not to create too much tension in the glutes but rather think about just pressing down through your foundation and then you’re gonna carve a line forward, up and open up through the chest, back.
Knuckles reach towards the heels. Toes towards the back edge of your mat. Breathe deep. Inhale. Then stay lifted, as you exhale, just tuck the chin to the chest. Breathe here, Locust. Gotta breathe. Breathe, breathe, breathe. Tuck the chin to the chest. Nice, long, beautiful neck. Take one more breath. And then release everything. Should feel awesome. You’re gonna bring the palms underneath the shoulders. Come up to all fours. Widen the knees as wide as you can. And then send the hips back, Extended Child’s Pose. Melt your heart to the earth, activate the arms so really inchworm your fingertips towards the front edge of your mat.
Nice work. Breathe in. And breathe out. Breathe in. And breathe out. Awesome, slowly bring it back up. Walk back to your table. And then we’re gonna come on to the belly. Once again, nice and slow. Great, now this time we’re gonna (clears throat) come on to the elbows just like we did in Sphinx. Take your time.
Beautiful, then we’re gonna bend the right knee and bend the left knee. First variation, upper arm bones, check it out. Shoulder rotation, so this ball and socket’s gonna come in, I’m gonna dig into my elbows and then around and down. So here, just like in Sphinx. You’re gonna feel that stretch through your abdominal wall. You’re gonna activate the upper back body.
You pinch your pencil here. First variation, beautiful activation of the upper body. Heart’s lifted. And then you can even tuck your chin a little bit here to find length in the back of the neck. So you’re here. Or from here we’re taking a deep breath in. We’re going into it and out of it with the breath, always. I’m gonna slowly engage pubic bone to earth, sorry. And I’m gonna slowly shift my weight, grab my left ankle with my left hand. And then grab my right ankle with my right hand. Beautiful. Then here we go. Keeping that upper back body activation, I’m gonna kick my toes out, inhale, lift the chest. You don’t have to push it hard or create a shape that you’ve seen before. Pay attention to the sensation in your body and then breathe here. Tuck the chin. Lengthen through the back of the neck. Kick the toes up and then out. Activate the upper back body. Use that beautiful rotation in the shoulder you’ve been working on.
Breathe into your belly, neck nice and long. Tuck the chin. One more cycle of breathe here. You got it. And then slowly release. Everyone, you’re gonna come all the way back up to nice Tabletop Position. Neutralize through the spine. Great work. When you get there, widen the knees just a bit. Big toes come in. Then inhale, right hand comes to the earth and left fingertips reach all the way up towards the sky, open.
You know where we’re headed here. Thread the needle, left fingertips in and underneath the bridge of the right arm. You can use your right hand to adjust and we find a deeper stretch. Breathe big, wide breath into all four sides of the torso. Mmmm. And then slowly unravel and take it to the other side. Left hand down, right fingertips open up. Take a moment here to really activate the upper back body just like we’ve been doing, open through the chest. Lean back and then when you’re ready thread it through. As you breathe, feel that stretch through the upper back body, the side body, the shoulder. Breathe into your belly. Awesome. Then slowly come back to center, unravel. You’re gonna walk the knees underneath the hip points. Press into the tops of the feet and slowly come up just to a kneeling posture here.
If you need to pad the knees here, you know that’s no big deal. Make it happen. And then from here, I’m gonna slowly bring my hands around, fingertips facing up. I’m gonna press into the small of my back and I’m gonna lengthen my tailbone down as I lift my heart up. Inhale in, exhale, squeeze the shoulder blades together. Press into the tops of the feet. Inhale in again. Exhale, slowly, carve a line with your nose forward up and back and you might find a slight back bend here, you might not. You might just play with the neck. Try to keep length. Avoid the crunch. Use your connection to upper back body here. If Camel Pose, Ustrasana’s in your practice maybe with a strong foundation and a full breath you reach down and grab one heel and then the other.
Sending the hip points forward. Neck nice and long. With regular practice and integrity you won’t have to feel any stress in the neck here. But give it time. Work mindfully. And wherever you are, take one more breath. To get out of Camel you’ll bring the hands right back to where they started and then everyone, connect to your center to come all the way back through and we’re just gonna slowly send the hips back. Seated position, nice and easy, just let the energy settle. Nice, neutral spine. Cool, awesome work. From here, go ahead come on to your back. Nice and slow. When you get there, take any movement there that feels good. Maybe a quick windshield wiper of the legs or maybe a hugging of the knees into chest. Or a Happy Baby. So take a moment to find what feels good. Something here and then because that’s yoga, that is the moment. What do I need? And then you can stay doing that or you’re gonna take the hands and prepare for a little Fish Pose which is what we’re gonna finish with today. So if you know Fish is not in your practice, you can stay Happy Baby, knees hugging into chest or windshield wipers, maybe twist.
You’re gonna bring your hands underneath your bum if you want to try Fish. And you’re gonna snuggle your shoulder blades underneath your heart space. Really really opening up through the pecs and chest. Now you can actually stay here working on, ugh, taking that hump out of the upper back body. Opening up through the front chest. Or take a step further, we’ll extend one leg out slowly. Go ahead and let the heel kiss the earth and then the other. You want to engage your legs just like you did in Locust. Squeeze. Tone the quads. Squeeze and lift femur, thigh bone, in towards the hip. So you have a nice, strong base here. Then option to stay here or claw through the fingertips, dig into the elbows just like you did in Sphinx. Pinch that pencil as you lift your chest. And then from here, maybe carving a line with the nose, drawing it forward up and back. Maybe crown of the head reaches the earth. Opening up through the chest. Obviously the throat. Strong foundation here.
No discomfort. Find your breath. In time you can work to lift the legs here even. Breathing deep. Pressing down through your foundation. Beautiful, press into the elbows. Press into the fingertips to slowly release. Come back to the earth. Release the hands. Together we’ll all meet here in Corpse Pose now. Open the palms towards the sky. Now, tuck the chin to the chest, lengthen through the back of the neck and then open your legs super wide and then arms super wide. So you’re taking up more space. Great, then point the toes and then flex the toes. And then keep it going. You’re just gonna do that a couple times. Creating a little rocking sensation and if this is new to you, you’re gonna feel weird at first but then once you get the hang of it you feel awesome. And then close your eyes and keep rocking. Let your breath just soften and relax here. It should feel good. We’ll keep doing this for five, four, three, two, and then let it all go. One. Close your eyes, take a deep breath in. Exhale to relax everything.
Corpse Pose. Relax the upper back body. As you close your eyes, soften and relax. Imagine all the muscles in the neck softening. Notice if you’ve already somehow returned to a patterned way in the neck. See if you can tuck your chin just slightly and find more length. Great work today. If time allows you can stay here. If you’re ready to get up and get moving, you’re just gonna start with a nice rocking of the head gently, side to side, ear to ear. Nice and slow. If you’re rocking, bring it back to center and we’ll slowly start to wiggle the fingers and toes. And then eventually bring the hands together, thumbs up to the third eye. Close your eyes and know and feel and trust that you are a powerful vehicle for change and for good and when your energy is flowing properly, in my opinion, up and down the body, when mind and body are connected to heart space and your energy is right, you can really be true to yourself and then be of service to others.
So way to go today. I hope to see you back tomorrow or soon. Try to do a little something each day. Take a deep breath in. And we exhale. And then we say, Namaste. (gentle music).
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