Yoga For PMS, Other Aches, & Gentle Realignment ♥ Your Self Love Doctor Is In
Self. Love. The. Idea of truly, loving and appreciating all. That, you are. Physically. Emotionally. And, energetically. Listen. To that voice within you that, whispers, in your ear to. Tell you that it's okay to give, time to yourself, to. Love yourself. To. Nourish and. Be gentle, with yourself. Be. Gentle. Become. Aware of those moments of when it's time to push and, time. To hold back. Today's. Practice is, going to be all about being gentle, and loving with your body, giving. It exactly, what it needs and. Giving yourself that space to, listen to. Calm down to. Move and breathe. With. Love and care. Today's. Yoga class is, sponsored, by fabletics, which. Is your one-stop, shop for affordable athletic. Wear they, have everything from yoga wear to even shoes, and accessories. The. Outfit, that I'm wearing in today's class was created and designed by fabletics. Their. New Styles collections, and prints, are released every single, month so if you do decide to become a VIP member, you can get up to 50% off, free shipping and other additional, perks. Today. If a blood X was super kind to offer all of our viewers with an opportunity to get two leggings for only $24. So, click the link below in the description and check it out. With, that set if you're ready to get started with our class grab your mat and let's, begin. All. Right, friends spring that begin today seated at the top of your mat with, your feet in front of you go ahead and bring your hands behind your knees starting. With the seated cat cow inhale, opening, the chest opening. The heart and. As you exhale rounding. Of the spine and tucking the chin into, the chest. Great. Nice fluid, motion here, as you inhale open, yourself up and. Exhale. Around the. Spine extending, through the elbows. Welcoming. Lots of movement, into the spine here and. Release. Wonderful. And again deep breath in drop those shoulders away from the ears look, up. Exhale. Release the hands, and I'll begin to take yourself down through each of our tour of your spine once. Your back is on the floor give those knees a big hug and once. You're hugging your knees just begin to rock side, to side a gentle. Massage for, the lumbar spine. Letting. Go of any, tension any, pain. May be feeling in that area of your body today. Great. Now release the feet soles, of your feet together knees, opening, as you reach the arms all the way over your head soup Tabata konasana. This. Is a wonderful, way to welcome, release. Of the hips here so. Breathing deeply into that hip area into that lumbar spine. Focusing. On the inhalation and, the exhalation. Allowing. The gravity, to open up your legs. Sealing, the release through the inner thighs. Continuing. To stay present with, your inhalation and, your exhalation. Rewarding. Your body with this moment of peace and. Calm. Great. And again deep, breath in, exhale. Out. Just. Allow yourself to, let go. Let's. Slowly bring the knees together hug, the knees back into the chest now bring your forehead, towards your, knees as well and. Then extending, your right leg all the way out as you release that left, knee to the chest from here. Begin to rock side to side with that left knee, massaging. That left hip joint. Listening. To your body in this position feel, free to make this movement as small or as big as you like, this. Is all about what feels good for your body today now. Once you're ready go ahead and take that knee across the body extend, the other arm all the way out and let's take a full spinal, twist. See. If you can look over that left shoulder feel. Free to close your eyes here bring all of your awareness internally.
If. You, feel any discomfort in, any part, of your body today. Consciously. Take, deeper, breaths into that particular, area of your body, welcoming. Healing, and relaxation. Beautiful. Job let's take another deep breath in, through the nose. Exhale. Out. Stay. There just a couple more breaths. And now, slowly let's bring the knee to the chest, I'll. Get into the chest one more time and then. Release the leg awesome. Let's go ahead and take the other side so now the right knee to the chest go. For you to drop your head all the way down and a. Gentle, rock side to side without right knee now so. Now we're focusing, on releasing, any tension out of the right hip a very. Gentle, movement to, the left and to the right. Okay. Just keep breathing and. Then. Once you ready take your spinal, twist on the other side so, you're pushing that knee all the way across the body as the, other arm reaches. Over to the other side look over that right shoulder, feel. Free to close your eyes here and just again bring, that awareness to the breath. Allow. Your mind to stay present here, be. The watcher, of your thoughts. And. As soon as you begin to feel overwhelmed by any other thoughts, besides, this present, moment right now bring. Your awareness to the breath let. Out a big exhalation. To remind yourself, in your mind that. You are here right now and this. Is your moment to breathe, and to let go and, to. Focus on yourself, and your well-being. Let's. Take another deep breath in. Long. Exhalation. Out, just let it go. Beautiful. Coming back to Center now releasing. That leg and. Once you're ready to go ahead and bring both legs up, to the sky for lexing. Your feet we're, gonna reach for the outsides, of your feet and release. The knees all the way down into your happy baby posture, this, is a wonderful, way to release, tension out of your hips to, welcomed blood flow into that particular area of your body. Keeping. Your head rested, your back is grounded, just stay, here with each exhalation, add a little bit more pressure, pushing. The knees a little bit closer towards the floor if it. Feels comfortable for you you can rock side to side if that feels good otherwise. Just stay here breathing in, the moment. Pay. Attention to. Your breath. Feel. The sensations. Of the inhalation and, the. Exhalation, as. You. Exhale add. A little. Bit more pressure to, that particular, posture. Go. A little bit deeper into that hip opening, position. Inhale. And. Exhale. Let's release, and. At this time bring the knees into the chest and let's, begin to rock ourselves, up and, onto. The mat and then, step your way over into, a plank position and then. Push your hips back into our downward facing dog. Good. Feel free to open up your feet slightly here add a little movement to your body if that feels good or just stay and breathe. Allowing. That sternum, to fall towards the mat, with. Each exhalation, letting, the heels come a little bit closer towards the floor so letting go of any tension in the calf muscles, in the hamstrings. Just. Breathe, focusing. On that deep inhalation. And exhalation. This. Is your time today. To. Move slowly, and. Gently. Listening. To what your body needs. Let's. Slowly, come, through into plank drop. The knees to the floor and then, take your chest all the way down extending. The legs and opening. Into our baby Cobra, stretch, inhale. And. Exhale. Push yourself back Child's. Pose release. The forehead to the floor set all the way back to the heels, deep. Breath in exhale. Out. Stay. Here for a moment. And. Then once you're ready roll, yourself back up into all fours tuck the toes and push. Yourself back into that downward facing dog, breathe. In through the nose go. A little deeper with the heels to the floor. Beautiful. Now their inhalation. Through the nose. It, oncee ready exhale. Walk your feet, one, by one all the way to the front of your mat. Coming. Up to about halfway position, so you're really lengthening, the spine and then, release the hands behind your, legs either to your ankles, or even behind the knees if you need to and. Once you come into our standing forward fold begin. To slowly walk, out on the spot so all you're doing is bending one knee at a time, extending. The opposite, leg. Allowing. Deeper, and deeper of a release into that hamstring.
Good. Just keep walking, it out and then once you feel good release, both legs just stay here in the standing, forward fold with. Each, exhalation, going, a little bit deeper into the standing forward fold. Get. That for it as close to the knees as possible. With. Each exhalation, pushing. A little bit further if you can. Deep. Breath in exhale. Out. And. Again. Big, breath in in through your nose I. Want. You to let it go through your mouth let all that air go. Let. All that tension melt, away out of your body out of your mind. Allow. Yourself to be fully immersed in this present, moment right now. Inhale. Exhale. Beautiful. Now let's release, your, feet and then. Slowly roll yourself up to standing. Inhale. Big reach, with the arms up to the sky. Exhale. Hands, to your heart now. Opening, your feet a little bit wider than your hip width apart and, then drop yourself right, down into that yogic squat Ermel asana. Making. Sure that your knees and your toes are pointing away from you your. Elbows, are touching the knees and, really. Focusing, on lengthening, through the spine here, as if. Somebody is pulling you up through the crown of your head a. Wonderful. Posture, to release any tension out, of your hips. Good. Just breathing, deeply see. We can push a little bit more with your elbows into the knees forcing, the knees to open a little bit wider if possible. Again. Listening, to the body hair. Not. Pushing too much but. Continuing, to gently, challenge, yourself if you can. Breathing. Into any uncomfort. You may feel here, and. With each exhalation. Visualizing. That tension. Melting. Out of your body. Deep. Breath in through the nose. Exhale, out. Good, stay here will almost done, feel, free to close your eyes if you need to keep. Your awareness internally. Beautiful. Now slowly release what you're gonna do is just bring yourself right up and then, heel toe your feet together arms. Are. Reaching up to the sky and Hale and then. Exhale, dive, yourself, right down into that forward fold, inhale. Halfway lengthen. Then. Exhale, you're gonna step back into a plank position, drop, the knees to the floor and then, chest and then the chin. Opening. Up into our baby Cobra, here drop those shoulders away from the ears. Beautiful. Release the chest push yourself, up to your knees and round. Through, the spine into, that child's pose. Inhale. And. Exhale. Come up to Center tuck your toes and push yourself right up into that downward facing dog again. Going. A little bit deeper now get that sternum, a little bit closer to the mat if possible, walk. Your feet about the middle of your mat and then sit on over to the floor, extending. The legs in front of you from. Here let's bend the left knee and place the left foot to the inside of your right thigh hips. Are square inhale. Reach both arms up, then. As you exhale releasing. The chest all the way over to that front thigh reaching. For your toes or your ankle wherever is comfortable for you today. And. See. How far you can allow your body to relax over, top of that leg. Your. Forehead, is reaching, for the knee your. Other knee is opening, so again welcoming, a little bit more of an opening, stretch into the left hip. Letting. Go of any tension in the hamstring, and the inner thigh. And. Simply staying aware, of. Every. Feeling that may come over your body. Being. Aware of, each breath. With. Each exhalation.
Surrendering. Into this position and. Allowing. That tension, that discomfort, the pain whatever, no, longer serves you to. Melt away. Let. It go. Let, it release. Let's. Take our final deep breath beam. Now. As you, exhale slowly. Lift yourself, up and. Then releasing, that leg in front of you bending, the other knee lacing. That foot to the inner left thigh both. Arms reaching up and then as you exhale releasing. Your body over to that left foot now, allowing. The right knee to fall away from you so. Focusing, a little bit of awareness into, that hip but. At the same time continuing. To reach forward, with that forehead to the shin. Welcoming. Release, of the hamstring. Trying. To keep that front foot flexed, so, you're engaging the calf muscle as well. Breathing. In deeply. Let, it go as you exhale. Focus. On the breath. Stay. Present. And. Simply. Read. It out. Let's. Take our final, deep breath in here. Exhale. Lift both arms up, releasing, the arms to the side of your body extending. That right leg and then, once you're ready let's go ahead and bend both knees and. Bring the soles of your feet together, hold. On to your toes making. Sure that you're square, with your sit bones grounded let's, take a deep breath in and. As, you exhale begin, to bend the elbows and, release the chest all the way down to those toes as. Your. Knees are opening, away from your body you're, allowing the chest to release closer, towards, the ground. Staying. Grounded with, both of your sit bones on, the mat. Feeling. That energy of the earth. And. Breathing. Deeply as you allow yourself, to surrender into this posture. Being. Patient with yourself here. No. Matter where you are in this position, you. Are exactly, where you need to be. Deep. Breath, in and. Exhale. Out, as you continue, to fold forward, from your hips. Let's, take our final deep, breath beam. On. Your, exhalation, begin, to lift your chest up. Great. And then from here what you're gonna do is just bring your knees together and extend both, legs all, the way out opening. Them out as far as you can to, a point where you feel comfortable and, then. Once you're ready go ahead and walk your hands forward either, to your elbows or all the way down with, your chest to the mat, so. We're going a little bit deeper into that hip opening position, while, we're still staying grounded and, balanced, here on the mat. Just. Breathing, deeply keeping, your feet flexed and your toes pointed, towards the sky. Breathing. Deeply, and simply, folding, from your hips. Just. Finding, that Center. Finding. That breath and. As. You exhale allowing. Yourself, to go, a little, bit further. Get, that chest closer, to the ground of possible. Breathing. Into any resistance, any tightness you may feel in your hips. Welcoming. Oxygen, into that area of your body. Breathe. And. Let. Go. Wonderful. Job now let's slowly bring, your hands back to the chest, lift. Your body all the, way up and. Then. Bring your legs together facing, the front of your mat again, scoot. On forward, inhale reach to the front of your mat then. As you exhale begin, to release through each vertebra, of your spine as, you take your spine down bring. The knees into the chest and, giving yourself a one more big hug here and gentle. Rock side to side if that feels good on your body. Beautiful. And. Then once you're ready you're gonna bring the soles of your feet together again. But. This time we're gonna keep your hands on top of your thighs and if, you like a little bit more of a release in the lumbar spine push, the thighs away, from your body as you, begin to pull in the opposite, direction with, your head. So. Your elbows are extended, and you're pressing the palms of your hands, into, the thighs. You. Should feel a very, nice gentle. Pull in that lumber area of your body. Just. Breathing deeply. Decompressing. The spine. Lengthening. The upper body here. Inhale. And. Exhale. Breathe. And. Push. Very. Gently. Pushing. Those thighs away from. Your head. Do. You breathing again and. Exhale. Release bring the knees together and, then. Slowly just bring them side to side and a gentle, windshield, wipe, just. Letting go of the spine here a little bit. And. Then. Once you're ready your. Knees are going to come to Center you're. Going to extend one leg at a time opening. The palms of your hands up to the sky. And. Letting go into, our final posture our shavasana. This. Is a moment for us to truly surrender. Let. Go. Closing. Your eyes and allowing all that, tension. To. Release into, the mat into. The floor, into. Mother Earth. Leaving. You feeling light. And. Calm. And peaceful. Letting. Go of any tension in, your face in. Your shoulders. And. Your hips. And. Your thighs and, your. Cats, allowing.
Your Feet to feel heavy. Allowing. Your arms to feel heavy by your side. Completely. Surrendering. Your physical form. Let. Yourself, go. And. Welcome. A beautiful, radiant light of positivity and. Healing. Over your body. Allowing. This beautiful, radiant, light to. Travel through each cell, of your body. Healing. Any area, of your being that. Is need of healing today. Visualize. It. And. Then allow yourself to surrender to that light. Breathing. In, health. Vitality. And, happiness. Inhale. Exhale. Now, let's slowly begin to bring awareness back to the body. Starting. To move your toes, and. Then. Your fingers. Then. Once you're ready reaching, the arms up over your head, give. Yourself a big stretch here. Bend. The knees and roll over into your fetal position on your side and, then. Come on up to your seated position, on your mat with your feet crossed in front of you, sit. Up nice and tall, feeling, yourself grounded, be. Energized. Let's. Reach both arms up, to the sky gathering, all that positive energy and then. Bring that energy over to your heart, and. Then one more time deep, breath in reach both arms up, to the sky and. As, you exhale bring, the hands to your heart and thanking. Yourself for, your beautiful practice today, thank. You so much for joining us in beautiful, Hawaii I send. You love and light and I hope you have a wonderful rest of your day namaste. Thanks. Again for watching before, you go don't forget to click that link in the description, and get, to leggings of your choice for only $24. When you sign up to be a VIP member, with fabletics. If. You enjoyed this class subscribe, to our Channel and of course don't forget to follow us on social media like Instagram and, Facebook, sending. You love and light and we look forward to seeing you again.