Yoga For Depression – Yoga With Adriene

Yoga For Depression – Yoga With Adriene


– Hey everyone and
welcome to Yoga with Adriene. I’m Adriene and this is Benji and today we have a
yoga for depression. This is for anyone and everyone who just wants to process
whatever they’re feeling today and hopefully move the energy so it’s flowing
in a way that serves. Hop into something
comfy and let’s get started. (upbeat music) Alright my sweet friends. Let’s begin lying down. Yay. Things are already lookin’ up. Come onto your back and we’re gonna bring the
soles of the feet together and very gently
open the knees out wide. The lower back is kind
of lifted from the yoga mat. You’re gonna bring
your left hand to your heart and your right
hand to your belly. Thank you so much
for choosing this video and for joining me. I’m sending you so much love. Let’s practice here together with an open mind,
an open heart. See if we can move some of
the energy of the body around and find what feels good, yeah? Press into your head. Lift your heart. Draw the shoulders
down away from the ears. Snuggle your
shoulder blades together and then release
back onto the ground. Relax the weight of your body completely and
fully into the earth. Then close your eyes. Trust me. Trust yourself. Trust this practice. Take a moment of calm,
a moment of quiet here to notice your breath,
feel your breath, and eventually start
to listen more deeply. Then slowly but surely
begin to deepen the breath and feel the rise and
the fall of your hands as you inhale (inhaling)
and exhale (exhaling) (inhaling) (exhaling) Imagine your breath
here like waves of the ocean. Inhale. (inhaling) The wave rises and
crests and exhale, it falls. (deep breathing) Then nice and slow so we’re
calming the nervous system. Again, keep open mind,
open heart here. Nice and slow you’re
gonna open the left arm out gently to your side and then open the right
arm out gently to your side. Then nice and slow
you’re gonna inhale (inhaling) And then exhale, just
rock onto your right ear. Keep breathing. (exhaling) Listen to that ocean breath. (inhaling) So maybe you connect
to an Ujjayi breath here, creating a soft
restriction in the passage way in the back of the throat. (deep breathing) Then roll the
head back to center and rock onto the left ear. Keep breathing. (inhaling) Listening to that ocean sound. (exhaling) Inhaling. (inhaling) Relaxing the
shoulders as you exhale. (exhaling) Then inhaling. Come back to
center with the head. Bring the hands to the
outer edges of the legs and then closing nice and slow. Then press the
feet into the earth. Hug the knees into the chest and give yourself a hug. Notice what it feels
like to give yourself a hug. So there’s the stretch, but there’s also this
action of self love here. Roll a little side to side. Rock front to back. Whatever feels good. Keep breathing that full,
deep audible breath. (exhaling) You got this. You got this. (deep breathing) Great. Then you’re gonna slide the
hands to the backs of the thighs and you’re gonna
rock front and back, rocking and massaging
the length of your spine. As you’re ready, (inhaling) find a little momentum. And do it a couple times. (deep breathing) Rock all the way up to
a nice cross-legged seat. Then take the left hand
to the top of the left thigh. Swim the right
fingertips behind. Take a gentle twist. Inhale, lift and lengthen. And exhale, twist. (exhaling) Release back to center. Right hand comes to
the top of the left thigh. Same thing, inhale to
lift and exhale to twist. (exhaling) The body stores emotion, yes? They’re all tied into
one another, all of it. Just focus on the movement. You don’t need to
focus on anything else or fixing anything
or changing anything. Just focus on the sensation
of the movement and enjoy. Palms come to the knees,
create a little leverage here. As you inhale, lift your heart. (inhaling) And exhale, round
through the spine. (exhaling) Inhale, lengthen
through the spine, lift up. (inhaling) Strong exhalation as
you bring chin to chest. (exhaling) One more time,
here we go, giddy up. Inhale. (inhaling) Exhale. (exhaling) Beautiful. Inhale, lift and lengthen. Hands to heart. Anjali Mudra. Close your eyes. Continue to listen to the sound
of your breath, your spirit. Then whisper the
mantra quietly to yourself. The universe is for me
and so is everything else. Again. The universe is for me
and so is everything else. And one more time. The universe is for me and so is everything else. Great. Release the fingertips. Press the palms
forward up and back. Open the eyes. Inhale in. (inhaling) Exhale out. (exhaling) Inhale, pinkies
reach up towards the sky. Nice, slow, conscious movement. (inhaling) Then exhale, bend
the elbows, break free. (exhaling) Cactus arms. Open the chest. Beautiful. We’re gonna come
forward onto all fours now. Take your time. When you get there, drop the
elbows where the hands are. Then when you get there,
walk the knees back. Then when you get there,
inhale, look forward. Find a little playfulness here. Claw the fingertips. And then exhale,
melt your heart back. Surrender. Surrender to that
which you can’t control. Feel a nice
opening in the shoulders, a soft release in the neck. Breathe deep. You might wag your
tail a little bit here. (deep breathing) Gorgeous. Then slowly come up. Nice and slow. Move with care,
with consciousness. You’re gonna walk the
knees up towards the wrists. Curl the toes under. Excuse me, bring
the toes together, and then curl the toes under. Then we’re gonna come into
a little froggy shape here. Knees open wide. If this hands forward
variation doesn’t work for you, just make an adjustment. Bring the hands up. Breathing deep. Opening the hips. (shuffling) All sorts of
shite on my mat today. Okay. (deep breathing) Alright. Smell whatever
smells you smell here. Your armpits, your deodorant. Notice the quality of air. Stay present. Notice the thoughts that come up and then acknowledge them and then come back to the
sound of your amazing breath. (deep breathing) Then slowly we’ll come up here. Turn out so you can see me. We’re gonna come up
onto the fingertips. Then nice and slow
you’re gonna draw the knees in. Then from here,
one slow, conscious, beautiful movement, guys, Forward Fold.
Drop the heels. Forward Fold. Oh, yeah, that’s what’s up. Uttanasana. (deep breathing) So if things have
been a little frantic or stressful or blue, if you’ve been
carrying around any weight that you know is
just not helping you out, it’s not helping you
move forward or evolve or it’s not allowing you to
really be present with what is, just imagine it, close your
eyes here in this Forward Fold and just imagine it
spilling off your back. Whatever you’re
carrying on your back, just imagine it releasing here. (exhaling) Then tuck your chin. When you’re ready,
slowly roll it up. Then feel your feet
really press into the earth here as you stack up
through the spine. Then really
hold your heart high. Hold your head high. Just let the
body respond to that. Then open your heart even more, whatever that means to you. Open your mind, choose to. Then let your
body respond to that. Bring the hands to the waistline and take a nice power pose here. Inhale, lots of love in. (inhaling) Exhale, lots of love out. (exhaling) Inhale, bend the knees. Exhale, jump the feet out wide. Jump. (grunting) Then turn the two big toes in, or turn your feet in just a bit. Press into the
outer edges of your feet. Then swim the fingertips around. Smile a little bit as you interlace your
fingertips behind your back and then draw the
knuckles down and away and open your
heart and your mind. Lift your heart and your head. When you’re ready,
take it forward. My favorite and
most therapeutic pose, Standing
Wide-Legged Forward Fold. Your choice, my friend, to keep the fingertips
reaching up towards the sky or maybe you release the arms
and bring them to the earth. I’d like for you to ask
yourself what feels good here. You might take a twist,
inhaling one arm up. Then the other arm. You might take a head stand
here if that’s in your practice. You might find stillness and
allow the breath to move you. (inhaling) You might be
working towards one day bringing the crown of
the head to the earth. (exhaling) Move slow and
move with your breath. Trust yourself. Surprise yourself. (inhaling) Keep the foundation strong. So feet nice and strong,
not gripping in the toes. Arches of the feet lifting. Inner thighs engage. Then really make
it your own here. Move slow and mindful. We’re here for a
couple more breaths exploring. (inhaling) Again, letting the breath or
your spirit guide you here. (exhaling) Think about
(chuckling) what I just said. Let your spirit guide you. There’s this trust and this
listening that has to happen in order for that to be a truth. (deep breathing) Awesome work. Make your way back up. Take your time. Move from a place of connect. Maybe hands come
to the waistline. We are gonna hop the feet
in just as a little reset. When your feet land, I want you to think of something
that you’re grateful for. Okay? We’re jumping the feet together and we’re jumping into gratitude as a way of transitioning out
of feeling blue, depressed. Getting the mind to
be a little bit clear or a little more clear. Hopefully you felt a
good rinse, a good flush, after you rolled up. Here we go. Inhale, lift your heart,
lift your head, bend the knees. Exhale, jump into gratitude. (exhaling) A very humbling jump, as well. Bring the feet
together, really together and close your eyes. Bring your hands to your heart. (exhaling) Alright. Mountain Pose. Think of something
that you’re grateful for. And when you have it,
take a deep breath in and then think of something
else that you’re grateful for. It could be
anything, guys, anything. Don’t judge it. It could be materialistic,
it could be a blue sky, it can be anything. Take a deep breath in. (inhaling) Then exhale and then
think of something else you’re grateful for. (exhaling) Then one more time. Inhale.
(inhaling) Exhale, release.
(exhaling) Inhale, think of one more thing. Inhale. Exhale, out through the mouth. (exhaling) Just in case you didn’t do it, inhale in through the nose. (inhaling) Come on now.
Exhale out through the mouth. (exhaling) Inhale, thumbs
to third eye point. Thank you for sharing your time, your energy, and your truth. We bow. Namaste. (upbeat music)