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Yoga For Healthy Posture – Yoga Tips


(upbeat music) What’s up everyone? Welcome to ‘Yoga with Adriene’ I’m Adriene. and today we have yoga tips. These are tips to help
you grow your practice. So, we’re going to integrate
some thoughts today on the spine. Really considering this line from the top of the head
to the tip of the tailbone. Something that we refer to in some of our foundations of yoga as the danda. The word danda is Sanskrit for rod, or staff, or stick. Which is why we perhaps call
the stick pose “dandasana”, which we’re actually going to do today. So, teaser. So to begin we’re just
going to jump right in today and just kind of workshop
this together a little bit via the internet. That’s why I love these yoga tip videos. Okay, so, find a comfortable seat. If you can come to your knees then give that a try. If not, cross-legged, or maybe
even this part in a chair. And just take a deep breath in and close your eyes and just visualize your spine, your danda, if you will. And you can go as far as you can, or want, with me on this. You can just kind of enjoy your breath. But maybe, you might also take this moment to just give a little thanks and a little energy towards this part of the body that’s so incredible and holds you up, literally, right? And if you have monkey
mind right now, again, tap into your breath. And you might just start,
give yourself concrete. You know, start at the base of the spine and then travel up,
travel up; just seeing it. If you’re into anatomy
just kind of visualize it all the way up to
the crown of the head. And if you’re like, “Woah, Adrienne is starting
to get weird on me,” just breathe and sit up nice and tall and acknowledge the spine. (deep breathing) And you can take a couple seconds here to just kind of work out
any kinks in the neck. Might as well, especially
when we’re talking about this danda, to maybe
draw circles with the nose. One way and then the other. Loop the shoulders with that feels good. And while you’re doing that
I’ll just talk a little bit about this line from the crown of the head to the tip of the tailbone. So important that we
acknowledge that the neck is an extension of the spine. For beginners this can
be an “a-ha” moment. It seems so obvious, but then you get into crazy poses and not only do we forget about the neck but we forget about how important the energetic body is. Especially in poses like half-moon or triangle, which we’re
going to also play with today. A couple moments more of
working out any kinks. And then bring your head back to center and draw your palms
together at your heart. And then really, really over exaggerate, lift your sternum to your thumbs here. So we’re kind of finding this
big lift in the upper body, the shoulders relaxed down. And then slide your
fingertips to your lower ribs. And everyone scoop your tailbone down towards the core of the earth and just hug your lower
ribs in just a hair. And then tuck your chin to your chest, just slightly, and
lengthen through the crown of the head. If you started on your
knees and your like, “Girl, this is hurting me,” then come to cross-legged. Always adjust when you’re feeling like the body is trying to tell you something. So again, we’ll just
talk through that again. We’re coming from this
kind of lifted heart, this like exalted shape in the spine. This crown of the head
is kind of going back, throat chakra is open. Lifting, lifting, lifting. I should have worn a
tighter shirt for this. “Hey-O!” This is my first “hey-o” in this space. Hilarious. Okay, and then let’s try again. Tuck in the pelvis, tailbone grows heavy. Fingertips kind of come
to the lower rib cage, I find that helps, and we just draw them in and tuck the chin slightly. Okay, and I should say too, depending on what level of yoga you’re at, I hate that, level, where you’re at in your journey you know, on the mat. If you’re not feeling these things, just kind of stick with it anyway, see what happens and chances are, I’m sure, you’ll get something out of the video that maybe I didn’t even know you would. So, on to the next. So if you didn’t connect to
anything there, that’s ok. But we’re just kind of spreading awareness through this danda. This staff, or this stick,
this line in the body that literally holds us up. Come to all fours now. If you need a second to
kind of roll the wrists or stretch the legs, please do. You know my mantra. And then we’ll come to
a tabletop position. Now this, man this is like gold, seems so simple but it’s so important. A lot of times, and you’re going to have to look at the video for this, this is what happens when we come to tabletop position. The navel drops down,
the tailbone scoops up. And people are ready to go into cat-cow. And we can do table top position and we’re either here or here. This is collapsed. My energetic body, this
is usually where we’re at. I’m kind of exaggerating, but not really. The body is kind of holding on or hugging into kind of old habits. And so we’re here to
kind of play with that. So, I’m going to spread the
palms super wide for starters. Then I’m going to square
knees, ankles, and toes off. Knees underneath the hip, points of the wrist
underneath the shoulders. Then this hurts; this
is a lot of weight here and my spine is just kind of hovering in the awkwardness. So I’m going to draw my
navel up to the spine, finding length in my lower back. Then I’m going to press
away from my yoga mat and broaden through the upper back body. Then a lot of you have
heard me say this before but imagine placing a little
beverage of your choice, I’ll say, on the back of your neck. So that we’re remembering… Oops, sorry, that was loud in my mic. to find extension here. Take a couple breaths and play with this. See if you can create a nice, long line from the top of the head
to the tip of the tailbone, all one piece. A couple of action points
that really help me, really drawing the shoulders
away from the ears. This is great, just kind of
stabilizing, strengthening for the shoulders and
just kind of getting ready for downward dog and growing that practice into, eventually, a comfy, juicy pose. Hugging the lower ribs in, just like we did with our
fingertips on the ribs, really pressing into my foundation. So engaging the tops of the feet without necessarily creating tension or a squeezing in the bum, but just an engaging quality. And then take a break with
a little cat-cow, kind of. Lifting the tailbone,
opening the heart forward and exhale, rounding the spine. Just countering this a little bit. And then inhale. And exhale. And then on your next inhale,
back to table top position. Cool, if you’re really
strengthening in the wrist. Really, I’d like for you to kind of go, this is kind of like two for one here, but really go ahead and
press into your knuckles so your not kind of crashing
into the base of the wrist here but clawing through the fingertips and pressing all ten knuckles strong. Then we can play with
that and test our danda or this line from the crown of the head to the tip of the tailbone by lifting the knees. Now this seems like a strengthening thing, and it is, but what we’re really trying to kind of test things out here. Making sure the neck is integrated,
and drawing my navel up. Lengthening through the lower back body, lifting up through the heart. One more breath here. We’re shaking, we’re hot. And then we release, awesome. Go ahead and take a break. And roll the wrists. So this is an awesome practice and just awareness to integrate into your life if you want
to improve your posture. You know, people always say
yoga improves your posture and then people always get into yoga and they’re like, “It’s so true.” And it’s not that the
practicing of the pose is correcting your posture
magically, in one instant but it’s that overall, continual practice and awareness that, of
course, bleeds off the mat into the everyday. And boom, all of a sudden,
you’re sitting pretty. So, let’s practice now this idea of maintaining energy from the crown of the head
to the tip of the tail bone in a pose like triangle. I think it’s a great
pose to practice on it. So we’re going to come
to a nice, low lunge. Take your time getting there, with the right foot forward
and the left foot back. So, there’s never any need to rush. Especially when your just kind
of working on your practice, trying to deepen it at home. So you might as well use this opportunity to stretch one way and then stretch the other. Then plant the feet mindfully. Stack your front knee over front ankle and then, whenever your ready, no rush, pivot on the back foot. And then we’ll keep that front knee stacked over the front ankle. Draw the right elbow to
the top of the right thigh and we begin to press into the outer edge of the left foot. So extended side ankle, drawing energy up through the arch. Really charging through the left leg here. And then notice how just naturally I’m kind of going into
a quasimodo shape here, totally normal. And then we get so tight
because we’re on our phones and computers that when we try to come in to this pose and it looks like this. So, the power of the danda. Tailbone lengthens towards the left heel. I energetically draw
energy up through my spine, that was redundant, and then awareness through
the crown of the head. It is a hard work. Remember the fingertips on the lower ribs. As you hug the lower ribs in, engage the abdominal wall. Now we’re talking beautiful connectivity. Great, it is hard work. Breathe, breathe, breathe. You can keep the left hand
on the waistline here, as you practice. Notice if the right ear is coming down, don’t get lazy. Let’s slowly begin to build this strength, this energy up through
the crown of the head and then you’ll be able
to kind of come here with more ease of practice. Take a variation here if you like. Breathe deep. And just see if you can
find the equidistance between the earlobes. So again, this tends to happen a lot here. Find space. Draw the shoulder blades together. Lean back into it. And then, if you’re feeling adventurous, strain that front leg and try a triangle out here. Resist the urge to crash into your ankle or even grip to the floor. See if you can take a second to hold here, drawing your right shoulder underneath, and just testing out
the power of that line. Crown of the head to
the tip of the tailbone. Awesome, inhale in. Exhale, bend your right knee. Release. We’re just going to come
all the way through center and then take it to the other side. So drop your right knee,
come into a low lunge. Stretch it out here, first. Take a couple of nice, deep breaths. (deep breathing) And then when you’re ready
pivot on the back foot. Strong foundation in every posture, so take your time. Then we’ll bring the top, excuse me, the left elbow to the
top of the left thigh. And there’s a tendency already to kind of crash down into it. So begin to grow integrity, tailbone reaches towards the back heel. I have a big rib cage too. It wants to jut out, like, “Yeah! Yoga!” Which is good sometimes, but we’re really working
on the danda today so fingertips going to kind
of draw the lower ribs in. And I’m going to remember
when I was hovering in that tabletop position, kind of the work and the effort it took to integrate everything. Really drawing the navel
in towards the spine. Crawling the shoulders
down away from the ears. Take a variation here,
challenging yourself to maintain this beautiful energy from the crown of the head
to the tip of the tailbone. Extended side angle and then you might play
with triangle pose. (deep breathing) Everyone draw your left shoulder under. Extend through the crown of the head. Lengthen through the back of the neck. One more breath here, you got it. And then exhale, bend the left knee. Come back to your lunge. And take a child’s pose on all fours. Let me turn back around this way. A couple of breaths here to just restore. (deep breathing) Stay here and I’m just
going to mention to you that a couple days ago that
somebody wrote something really beautiful in our
“Find What Feels Good” kula about how… Oh I did a video that once used to be really hard for me and even though I’ve
been working really hard and practicing yoga with
Adriene for a while, it was still, it was actually harder. And I think it’s because
I know so much more about my body or I was working so hard. I know how to integrate, so
even things like “Warrior I” that I used to blast through. Now I really relish in, and every muscle comes along for the ride. And so I think this thing
might be kind of advanced for some people. The danda and kinda of… but really, it’s not. It’s this kind of intrinsic
thing that we just connect to so that we can stand up tall and sit up taller. You can go ahead and sit
up tall, speaking of that. Just come to a nice, comfortable seat. So that we can sit up
tall and stand up taller with more ease, with more connectivity and ultimately, so that
we can be more open. Right? Lots of this going on, me too. So, hopefully this yoga
tip video will help you, kind of, open your heart, and just tap into more yoga off your mat. Have an awesome day everyone. Leave questions, comments below. That’s super important. I love the conversation and I’m super glad to have it with you. I’m super grateful to have it with you so that we’re not just, you know, doing the yoga robot thing, but we’re actually
talking and investigating and staying curious about our
minds, bodies, and hearts. From my heart to yours, take good care. Namaste. (upbeat music)

Joseph Wolf

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