Summary
Highlights
Adriene introduces the healing yoga practice and recommends gathering two blankets for comfort, though they are not essential. She guides viewers to sit in a comfortable cross-legged position (Sukhasana), using blankets for support under the hips and spine if desired, emphasizing the importance of taking time to get settled.
The practice begins with closing or softening the eyes to find stillness and tune into feelings. Adriene assures viewers of a safe space and guides them through deep breathing exercises, encouraging full inhales and exhales with pauses and extra sips of air to deepen the breath and bring movement to the body.
Gentle neck stretches are performed, bringing the ear to the shoulder while extending the opposite arm. This leads into rubbing palms together to create warmth and energy, with an invitation to adjust the intensity based on individual nervous system needs, focusing on maintaining breath.
Hands are placed on the heart and belly, as the chin is drawn to the chest for a neck stretch. Directional breathing is practiced, inhaling into the belly and heart. The practice then moves to extending one leg for a side body stretch and a gentle twist, highlighting the benefit for the thoracic spine.
Both legs are extended for a wide-legged seated forward fold. Adriene offers options for using blankets to support the forehead or for a more restorative posture. The focus is on maintaining a gentle connection through the legs to the hips and lower back while breathing deeply.
The practice transitions to all fours, moving between a gentle half plank-like push-up and an extended child's pose. This rhythm is encouraged to build resilience and integrate strength with rest, allowing individuals to find a pace that suits their body.
The session concludes with Savasana (corpse pose), offering various ways to use blankets for comfort, such as a head pillow, a bolster for sandwiching arms and legs, or under the knees. The emphasis is on taking time to settle, close the eyes, part the lips, and surrender to relaxation, with affirmations of trust and healing.
Adriene expresses gratitude for practicing together, aiming for healing, growth, and service to others. The practice ends by placing hands on the heart and belly, feeling their warmth, and bringing palms together to the third eye for a final deep inhale and exhale, signifying sending and receiving love.