Hey, guys. Welcome to Yoga With Adriene. I’m
Adriene. And today, per your request, we have hangover yoga. That’s right, we have a sequence
today to hopefully nurture you if you’ve had a couple too many to drink the night before.
Don’t be so hard on yourself. We’re here to balance the body, reenergize and revitalize
the system, and hopefully get rid of some of those toxins so you can enjoy your day.
So get in something comfy and let’s do a little yoga. All righty. So we’re going to crawl out of
bed, and off the couch, and onto our mats. And we’re going to begin today in extended
child’s pose. So the knees will come as wide as the mat. The two big toes will come together.
And we’ll slowly, and today is all about nice and slow, begin to extend the arms out. Keep
the palms nice and wide. And release the forehead to the mat. So move nice and slow here. And let’s make
sure to right away connect to the breath. And so you can modify the sequence depending
on how you feel today, depending on how many you had last night. Just kidding. And just
make sure that you’re listening to your body, paying attention to your breath, and of course
finding what feels good. So here we are in extended child’s pose. If you can’t quite find what feels good in
extended child’s pose, maybe the knees are talking to you, or the hips, you can sit up
nice and tall. Don’t worry about the shape, but rather bringing the forehead to the earth,
finding a little pressure here in the third eye. And then again, using the breath for
a little healing here. So we have a couple options in this cooling
posture. If you have a headache, which you might, you can rock… A couple things, you
can rock the head a little side to side here. This feels good. Massaging the brow bones.
And stimulating that intuitive chakra area of the body. If you’re anything like me, at
this moment right now, you’re going, “God, why did I do this to myself?” So I invite
you to just let go of any toxic thoughts. We have enough toxins in the body already.
So just let go of any toxic thoughts and give yourself this little hangover yoga time to
just be in the moment, find your breath, and heal. Get through it. So basically beating
yourself up doesn’t really help. And I need to take my own note on that. I’ve also put a little essential oil on this
Kleenex. You can also just rub a little on your mat. I’ve done a little peppermint here,
and a little lavender. And sometimes that’s nice, too, for a headache. As you bring your
forehead to the mat, and again, maybe find a little rocking. So wherever you are, you’re
just going to take a couple quiet moments here with the breath. So again, you can be kind of up on your haunches
here, you can practice with essential oil. And if it’s too much, you start to feel a
little sick, you can come up on the elbows, interlace the fingertips, lift your chin and
breathe. Just take a couple more breaths here. And
if you’re super duper, duper hungover, you might just stay here for the rest of this
practice. Or you might try this out in the morning, and then realize it’s not quite the
time. So you might just stay here and then return to the rest of this sequence later.
We’ll take a few more breaths here. Then nice and slow, nurturing the body through
each transition here, we’ll slide it back up. And this, man, this really does the trick
for me. It’s inexpensive, you know. One bottle of lavender, peppermint or whatever you fancy
will last quite a long time. And as I mentioned before, you can just smear it on your mat,
too, if you’re feeling crazy. Okay. We’ll put that to the side. That was nice. It’s
kind of lingering on my forehead. Super nice. Okay. So I’m going to spread the palms wide.
I’m going to slowly come to all fours. No hovering cat today. I’m going to walk the
knees in. Cross the ankles. And slowly slide on through to seated. So you can also just
swing the legs to one side. As we come through, and you might be feeling it here. I’m acting
right now. So this is good. I’m not hungover. It’s pure gold acting. You might come through.
And we’re just going to send the legs out long. And we’re just going to take a couple
breaths here, leaning in like a swimming pool posture. This is how you hang out at the pool,
so you relax the ankles. Now the shoulders are kind of shrugging up
here. So one thing we are going to do is just find a little lift in the heart. And then
we can teeter totter our throbbing heads back and forth. Hey oh. First hey oh of the new
season. Teeter totter your throbbing head. Okay. Keep the heart lifted. And again, if
this is too much, no biggie. Just stay here, lifting your heart, letting the legs relax.
Revitalizing the system with a couple of nice, long, smooth deep breaths. If you’re caught up on, oh, are my fingertips
pointing in, pointing out. Not today, my friends. Just chill. So wherever the hands go naturally,
find a lift in the heart. And you might begin to draw a couple circles with the nose. Sending
some energy to the neck and shoulders. I always feel like my lymphatic system starts talking
to me after I’ve had a couple the next morning. More on that on the blog. All right. One more
deep breath here, my friends. And we slowly release. Nothing fancy. Okay. We’ll come onto the sit bones here.
And now, we’re going to begin to activate the legs a little bit here, firming the tops
of the thighbones down. Now, we’ll crawl the palms forward. And I’m just kind of giving
a little massage to the lower belly here. Little gas. We’re also going to do a little
head to knee pose. And so this will look a little different for everyone. Honestly, guys, if you’re super hungover,
it’s going to look like this for you. But breathe here. Breathe. Otherwise, you might
crawl a little deeper, getting a nice forward fold here, Paschimottanasana. And if you’re
really trying to just get the juices flowing, you might massage the feet here. And you might
play with a little wave of the spine. Inhaling as you rise up. And exhaling forward fold. All right. Wherever you are, one more breath
here. Then we’ll tuck the chin into the chest, slowly roll it up. Enjoy. Fingertips grazing
the tops of the legs here. And this time, we’re going to catch that right knee, bend
it as you lift your right foot up. So we have one leg in, one leg out here. Coming for a
little twist. So depending on, again, how you’re feeling, this could be really, really
gentle. And gentle would be lots of space, about a fist worth of space between the heel
and that inner thigh. And just a gently hug of that right knee as
you turn past your right shoulder. So turn to your right. Maybe you come here, maybe
you stay here. Consider the spine as you inhale, lift and lengthen. Sit up nice and tall. And
exhale, twist. To go a little deeper, we might cross the right foot over that left leg. Press
into the ball joint of that front big toe. Sit up nice and tall again, and find it here.
We’ll take a couple breaths here. If you were playing with the essential oil,
it’s nice. You can smell it as you breathe in. And journeying into your twist, on the
way out. So we’re massaging those internal organs. We are releasing toxins. I mean, this
is just obviously anytime in your practice. It’s so good for the liver. So take a couple
more breaths here. Relax your shoulders down, my friends. Go ahead and close your eyes.
You can breathe out through your mouth. If you’re inspired to take a nice lion’s breath,
exhale with your tongue out. Let’s take one more nice, deep breath in.
And on your exhale, unravel slowly back to center. And we’ll switch, nice and slow. Take
your time. Left knee comes up this time. And then again, you have options here. You can
keep a lot of space if you’re just feeling a little nauseous, I think they call it. Just
chill here. Chill here, chill here, chill here. Sit up nice and tall when you’re ready.
And then eventually find it. If you’re past that point and you’re ready
to go a little deeper, go ahead and cross that left foot on over, sit up nice and tall,
and breathe deep as we literally wring out the liver. Wring out the toxins. Again, I
tend to be a little hard on myself, if I get accidentally hungover. So just use this time.
This is about self-love. This is about moving forward. This is about living, learning, moving
on. Couple more breaths. I should say that if
you want to go a little deeper, too, you can of course bring the outer edge of that right
hand to the outer edge of the left leg. Just go a little deeper here. Listen to your body,
careful not to crank it. A little goes a long way, for sure. Great. We’ll take one more
breath. And exhale again. Unravel it back to center. We’re going to take a quick moment
here to extend the legs out long. Inhale, reach the fingertips up and overhead. And
exhale, lion’s breath, tongue out as you float the fingertips down. Great. Okie-doke. So now we’re going to bring the soles of the
feet in, knees nice and wide, for a little butterfly. Opening the hips. If you went dancing
last night, maybe the legs are a little tired, the hips are tired, or tight, or something
else… I just realized, hey oh, this is getting really inappropriate. I’m sorry. Grab the
ankles. Sit up nice and tall. Stretch those hips is all I’m saying. Deep breath in as
you lift your heart. Stay here, my friends. Or if you have a headache, drop the chin to
the chest, breathe into the back of the neck. Shoulder blades drawing down the backside.
And then as always, you can find a little movement here. If that feels good, you can
forward fold if that feels awesome. Otherwise, nice heavy head here as we relax. Shoulders
down, breathe into the back of the neck. Relax your jaw, close your eyes. And we’ll go ahead
and fill three nice long smooth deep breaths here. Then we’ll bat the eyelashes open. And at
this point, we have two options. We can first head straight to flat back position. Or if
you’d like to fit in, if you’d like to just get up on your feet, so if this is an option,
if you’d like to get up on your feet, you can slowly plant the feet, and come into a
forward fold from this nice lowered position. So if you’re like, no. Go ahead and transition
now, straight to flat back. And we’ll meet up in a second. Otherwise,you might come into
this squat here. And find your breath. As you slowly tuck the chin into the chest, press
into the feet, and roll up into a nice standing forward fold. So Uttanasana here. And this
can be with the feet nice and wide. You can even turn the toes out a little bit, if that
feels good. You can grab, clasp the elbows here, grab
the elbows, rock a little side to side. Keeping the feet nice and wide. And here we take,
again, some nice, long, cooling breaths. As you find a little movement, relax the weight
of the shoulders, the elbows down. And you can mix and match here. I encourage you to
avoid this kind of static pose here like this. So tight and awful, especially if you’re hungover.
So soften it up. We’ll just take a couple more breaths here. So this might seem a little counterintuitive
if you have a headache, but this is nice, cooling, calming. And again, if you have to
skip it, skip it today. Just know that this is there, this nice, simple forward fold.
Take a deep breath in through your nose. And exhale out through the mouth. Great. We’re
going to transition out of this back the way we came. And then slowly, come to meet our friends
in flat back position. Go ahead and take a full body stretch here. And on an exhale,
we’ll hug the right knee into the chest. Keep the left leg extended out. Wind relieving
pose. We have a video just for this. So we squeeze the right knee in first, extend through
the left leg. And you can find a little movement here, my friends. Option is to relax the shoulders
down and slowly peel the head, the neck, the shoulders up. Nose to knee. It’s not really
important for us to touch nose to knee here, otherwise I would just do that. But it’s about
finding space in the spine and compression in the lower belly here. So breathe. And then, again, if this is too much, stay
here. We can rotate the right ankle one way then the other, firming down through that
left thighbone. Inhale in. And exhale, release, and switch. Nice and slow. If you need to
take a full body stretch in between, please do. And we’ll come to the other side. Hugging
the left knee in, firming down through that right thighbone, and check it out. And maybe we stay here, squeezing that left
knee up towards the heart or maybe we take it a step further, nose to knee. Rotate the
left ankle. Careful that you’re not gripping. Keep it nice and soft. And when you’re ready,
we’ll slowly release. Great. Now, again, last option before we finish, you might be done.
You might be like, wow, great. Straight to shavasana I go. I’m going to widen the ankles.
I’m going to open the arms out wide. I’m going to press into the head, lift, physically lift
the chest up off the ground, draw the shoulder blades in together and down together. Take
a deep breath in. And exhale. We made it. If you have your Kleenex handy, you can always
bring it to your eyes. Also a nice, cold wet washcloth is good for a little shavasana hangover
chillax time. And so then you’re all set to just settle in here. The last thing I’ll jus
mention is that if you are kind of in your hangover, past that point of nausea, then
you might flip your burger one more time for a headstand. And that can be any version. So if you’re like, oh, man, I wanted to keep
going but I don’t know headstand yet, you can check out the foundational video on headstand,
or you can just give this a try, anyway, without lifting the legs. So we’re either in shavasana
right now. Maybe we can pause the video if we know we’re done and we can start to just
bliss out. Or we’ll come to all fours. Drop the elbows down, interlace the fingertips,
and slowly walk the knees together to come onto the crown of the head. Draw the shoulders
away from the ears and you might just stay here. As we breathe in and out. And this is just awesome. A couple of breaths
here for a pounding head. If you want, you can curl the toes under and lift up, making
your way up to headstand. I don’t even need to demonstrate that today, I don’t think,
because this is really enough headstand if you have a hangover. And then when you feel
ready, we’ll come onto the tops of the feet. And just like we did before, we’ll cross the
ankles and come through to seated. Or again, you can swing the legs to the side, tons of
options. And then we’re going to meet our friends, finally, in a flat back position. Inhale, reach the arms up and overhead. One
last breath. And exhale, find your bliss. So bending the elbows here, kind of letting
this armpit, chest, breathe. Smell of whiskey and wine, infiltrate. Just kidding. That might
bring this year. All right. Last but not least, we’re going to go for a little head rocking.
Massaging the back of the head, the Atlas. If you have a block, it’s nice sometimes to
pillow the head on the block, and just rub the back of the head on the corner of that
block. So nice. And close your eyes. You can even
get a blanket here, or you might say Namaste, and make your way to the couch. Or back to
bed. Or you might feel better. You might go drink a nice tall glass of water with lemon.
Take a shower. And enjoy your day. Okay, my friends. So take a deep breath of
gratitude for even attempting a little yoga today. And just let go of any toxic thoughts,
any toxicity. If you do need to stay lying flat on your back, or go, you know, take in
some Netflix, then just enjoy that. Just learn from it. And the more yoga you practice regularly,
I do believe, the less you’ll ever want to drink. The more yoga I do, the less my body
can handle the toxins, I’m noticing. And so I’m going to be writing about this on the
blog, too. If you’re interested. Visit us at YogaWithAdriene.com. Leave questions, comments
below. Or just check in, if you feel like it with the community on Facebook. And lots
of love. See you next time. Namaste.