Yoga For Concentration and Mental Focus | Yoga With Adriene

Yoga For Concentration and Mental Focus | Yoga With Adriene

- What's up everyone and welcome to Yoga with Adriene.
I am Adriene and today we have a sequence
for concentration and mental focus.
So this is really great when you're needing
to hunker down on a project
but you're feeling pulled in a lot of different directions.
This is really great when you feel a little uneasy,
you might need a little confidence boost,
a little feeling of oh, I got this this.
This is gonna be an awesome practice for you.
Please share it with people you think
might benefit from it.
I feel like this is a good one that we can pass around
as a little act of love.
Hop into something comfy and let's get started.
(upbeat music)
Alright my friends, let's begin lying down, yay!
Don't worry, we'll get up.
Let's start by emptying that cup
so that we can fill it mindfully.
So you're gonna just come to a nice flat back position.
And just allow all your beans to spill,
(laughs)
and allow the weight of your body to relax.
So even if you're a little concerned
that you will get too tired.
Maybe you're already feeling a little sluggish or weird.
Even if you're worried that you're gonna get too tired
and not be able to do this video.
Trust me, trust yourself, trust the practice
and go ahead and keyword,
just allow yourself to be heavy, allow.
I'm guessing if you chose this video
or you decided to say yes to this video
that you could use a little rejuvenation
and a little guidance
in toward the things that matter.
I can't assume, of course, but just a little,
part of me believes that you could benefit
from some focus and centering.
So in order to do that,
go ahead and close your eyes
and just allow everything to spill, to empty.
And this might be a little bit difficult if you're on the go
or you're worried about time
but just trust that this is valuable, productive,
I would say necessary but that's I'm just one girl.
Necessary time that will actually make whatever it else
you have to do in life
run more smooth,
perhaps help you to have more energy,
grace and focus.
So close thine eyes if you haven't already.
Then just start to notice your breath
and allow your exhales to be a little invitation
to just relax.
And as you're ready,
we'll just start to rock the head gently
a little side to side, ear to ear.
And yes this is the lovely little massage for the back
of the head and absolutely we start to stretch
through the neck.
But this is also a little signal to the brain
that we're slowing down.
So if you're like me, anything like me,
you might have started this rocking sensation really fast,
you know it's really hard to slow down.
See if you can slow it down even more.
Just again is a little way I'm signaling the brain, ah okay.
Okay, okay.
We'll bring it back to center
and nothing fancy here, it's a big full body stretch.
You can keep the eyes closed or you can start to open them
but we're gonna send the fingertips
all the way up and overhead.
Spread the fingers, spread the toes,
take a deep breath in,
and a long breath out,
walk your heels in line with your hips.
Start to point and flex through the feet
and you'll feel your shoulders
pressing firmly down into the earth,
excuse me, your shoulder blades.
Firmly pressing down into the earth.
Take one more big stretch
then exhale float, just the hands the arms down
and you'll use your hands to press down into the earth
and hug one knee up into the chest and then the other.
Your intuition is probably right here
so give yourself a big ol' hug.
Feel that stretch through the lower back body.
Maybe you walk or crawl your shoulder blades
down towards the bottom edge of your mat.
Kind of like a bear massaging its back on a tree.
And then just notice where you're gripping here.
Either in the mouth or in the ankles.
Sometimes we grip in the weirdest places (chuckles).
Am I right?
So even if you can't find it,
just do a little spotty scan
and start to relax again
and just kind of emptying the cup so we can fill it
with things that feel good and that support
and help focus us.
We've all been there,
get distracted and you go down a rabbit hole
and the mind starts to take over and you get really lost.
And sometimes it can be really harmful.
So we'll use this practice today to get back on track
whatever it is you're up to in your beautiful life.
Okay, we're gonna open the knees
and then reach the fingertips to the feet.
Grab the outer edges of the feet.
If you cannot grab the outer edges of the feet, who cares?
You're gonna grab the shins.
We're just gonna open up through the knees here
to start to open up through the hips.
So we're here or we're here on the ankles.
Again, if you can't get there then maybe
palms gently come to the front of the shin or the knee.
And then we're starting here 'cause this is a great one
where you can tell right away if you're gripping or holding.
So just let it all open out, literally.
Thank you YouTube.
Be nice, just kidding.
And then you can start to find a soft easy movement here.
Obviously we're starting nice and slow today
so just use this time to settle down.
And then as you're ready,
we'll slowly release the arms wherever they are.
Bring the knees back in
and we're gonna slowly inhale in, exhale, squeeze,
shins in towards the body and slowly peel
head and heart and shoulders up.
The nose can come towards the knees
but it doesn't have to touch.
Breathing deep here.
Keeping the shoulders relaxed,
the neck relaxed.
One more breath
and then slowly release.
Awesome, slide the hands to the backs of the thighs,
you're gonna rock up and down the length of your spine.
We're starting to get a little energy going
so just be mindful here.
You can do it a couple times
but you're actually gonna rock all the way to your feet
on this one and this is a very humbling move,
it can be very fun.
It's also a nice little core activator.
So as you're ready,
you'll come to a little toe stretch here,
a little foot stretch.
Fingertips are on the earth.
We start to really wake up the feet,
the ankles, the Achilles, the calves, your quads.
And then you're gonna inhale,
look forward once you get there.
This is like a little ninja stand.
I dressed like a ninja today for the focus
and the mental focus and concentration.
I feel like it is appropriate.
So inhale, really think about opening the chest,
think Cobra here.
And then exhale chin to chest
rounding through, think Cat Pose.
You should feel a nice stretch,
maybe the palms come to the earth.
And then one more time, inhale open.
Think Cobra.
A little bit of energy as you squeeze the knees together
and then exhale around chin to chest.
Then keep this chin to chest,
you're gonna slowly drop the heels
and roll all the way up to your Mountain Pose.
Take your time, move as slow as you can.
And stand up nice and tall when you get there,
really feel your feet pressing into the ground.
And feel the blood flow and the flush of energy.
You're gonna open your palms, really open,
open, open up, open up through the chest here
and in your Mountain Pose today.
And take nice smooth deep breaths.
Literally imagine your breath just,
I don't know, I sounds cheesy
but just imagine your breath is love,
like you're inhaling love and you're exhaling love.
So it's an active connection of like your breath
is your spirit not just oh, breathing, another task.
Think about when you sleep, you keep breathing.
This is to honor the breath
by really inhaling lots of love in
and exhaling lots of love out.
Alright, inhale, reach the arms up and overhead,
big stretch here just like we did on the ground
then exhale, right arm's gonna come underneath the left
for Eagle Arms or Garudasana arms.
If the palms don't come together, no matter,
just take a nice stance here.
We're working on opening up through the chest
and the shoulders evenly
so you don't wanna allow your chest to collapse here.
Lift the chest up.
Inhale, maybe lift the elbows up
and then exhale, experiment, fingertips forward.
Again inhale, lift the elbows up,
exhale, fingertips forward.
Beautiful, now lift the chin slightly,
take the deepest breath you taken all day.
Careful, no pressure in the lower back here
so little connection to your belly.
And then exhale, on an exhale all the way down,
bend the knees nice and slow.
Strong steady focus on the breath here.
So nice long breath
and then the arms are gonna unravel at the last moment
and we're back in our Forward Fold.
Awesome, inhale lifts you up halfway,
nice flat back position.
And exhale to fold.
Awesome, inhale, reach for the sky,
root to rise here, really spread your fingertips
and this time, left arm underneath the right
as you breathe out.
Find your eagle, you breathe in pressing in the feet,
lift the elbows up perhaps
and then maybe fingertips forward.
Continue to breathe in your own time,
lift the chest, inhale
and exhale.
Draw the navel in just a bit, support your back
and inhale one more time.
This time, maybe lift the chin
and then bend the knees in cascading down
with your breath, nice and slow,
arms unravel at the last moment.
Awesome, inhale, halfway lift.
Slow and steady is the course and then exhale, release.
Beautiful, bend both knees generously,
belly comes to the tops of the thighs,
you might walk your feet together a little bit here.
We're gonna send the hips back, back, back
and the fingertips forward.
Big stretch here.
Send the hips back so
big stretch in the side body.
So think length.
So immediately our minds go to I can't,
Chair Pose sucks,
just think about creating length in your side body,
your front body and your back body here.
It's okay if the knees come a little bit forward
but send the weight back in your hips.
Breathing deep and once again, protect the back,
your lower back in particular by drawing the navel in
and then this pose requires you to focus.
Bring your attention to your breath.
Imagine you're carrying a big beach ball here, inhale.
And then exhale, right arm underneath the left.
Eagle Arms, inhale, lift the elbows up
and then exhale, let everything go.
Oh yeah, take a moment here to hang, shake it off.
Breathing in, lots of love, breathing out
with consciousness.
Sweet inhale, halfway lift, big breath.
Nice refreshing exhale as you fold.
Bend the knees, belly comes to the tops of the thighs,
send the weight back into your hips
and strong focus here as you send the fingertips forward.
Now find support from within, you got this, check it out.
It's always fun to repeat things.
I love to work to with same vocabulary a lot of times
So that you can find new ways have been negotiating,
not just the physicality but your emotional intelligence
(chuckles) and your mental focus.
Here we go, left arm underneath the right,
inhale, lift the elbows up, Eagle Arms.
Maybe you sink a little lower here, you got this.
Breathe in, smile
then it exhale everything releases down.
Inhale in, audible exhale as you breathe out.
Inhale, halfway lift.
Nice long beautiful neck here
then exhale to fold.
Amazing, bend the knees, step the left foot back,
just the left foot, right foot stays in the front.
We're come to a nice low lunge here,
you can lower the back knee
and then left hand is gonna come to the earth
and we're gonna slowly peel the right fingertips
up towards the sky.
Just a nice gentle twist here.
Front knee over front ankle, open the chest, breathe deep.
Awesome then you're gonna take the right hand
in next to the right arch
and you're gonna swing the left toes around.
Take your time, again this requires some focus,
some anchoring of breath and mind so take your time.
And we'll just open up
through the left fingertips from here.
If this is too much, you can come onto the fingertips
or right elbow to the top of the right thigh.
Breathe in,
breathe out,
breathe in again, stretch, expand, you're awesome
and then use your breath out to come back all the way,
nice low lunge.
Great, inhale, look forward.
If you want you can curl the back toes
underneath that back knee.
If you're not feeling that today, keep it nice and low.
Beautiful, inhale in.
Exhale, plant the palms, step the right toes back.
Strong plank pose, we're only here for five,
four, enjoy it try, three,
two, listen to the sound of your breath
and slowly lower all the way to your belly on the one,
you can lower the knees.
Nice and easy here, inhale, Cobra to lift up.
Keep it nice and low.
And then exhale, release.
Power up, Plank Pose, inhale,
press up, lift up.
Strong, steady, five, four,
find soft easy movement here that feels good,
three, two and one, beautiful.
Downward Facing Dog, take your time.
Pedal it out.
Stay present, try to stick with the sensation,
what's going on in this moment.
Oh and now this moment.
Ooh and now press into your fingertips in this moment.
Beautiful then we'll inhale, look forward
and exhale, step the right foot up, step the left foot up.
Inhale, halfway lift
and exhale, fold.
Inhale deeply through the nose
and exhale, sigh it out with sound.
Awesome then the knees, step the right foot back,
just the right foot.
Front knee over front ankle,
lower the right knee to the ground.
Relish this stretch, this sensation.
Beautiful and then right hand will come to the earth
and we'll slowly,
so there's a little energy in the pelvic floor,
cinch up through there, a little scissor effect
as you lift the left fingertips up towards the sky.
Then see if you can rotate your right shoulder around
just create more space.
Nice and mindful adjustments here though.
Breathing deep as you inhale, smile, breathe into your belly
and then exhale, bring it all the way down.
Oh, feel the blood flow, the energy flush, pay attention.
Left hand comes in line with the arch of the left foot
then listen carefully, here we go.
Right knee essentially stays where it's at.
We're going to swing the right toes all the way around.
Kind of come into a half warrior here
and right fingertips reach all the way up
half extended side angle.
Now and you can also bring that left elbow up,
create more space or if you have a block,
maybe play with that.
Inhale, find expansion.
Exhale and then inhale,
expand, create more space
and then exhale, bring it all the way down.
Awesome, here we go.
Framing the foot now with your hands again.
Loop the shoulders, inhale at the heart, radiate forward.
You can lift that back knee or keep it lower, you got this.
Awesome then plant the palms and we'll come to Plank Pose.
Five, four, three,
you can count with me if you want, two and one.
Lower belly to Cobra or Chaturanga to Up Dog.
You'll inhale to open the chest, open the heart
and then exhale to make your way to Downward Facing Dog.
Inhaling deeply
and exhale completely.
Inhale to look forward, bend the knees.
Exhale, step or hop to the top.
Inhale, halfway lift, find length
and exhale, Forward Fold.
Inhale, spread the fingertips, press into the earth,
reach up towards the sky and exhale hands to heart,
strong and steady.
So there's this connection
to your center of gravity here, really strong.
If a big burst of wind were to come through, you'd be here.
We wouldn't sway, wouldn't fall.
Connect to your center.
So we're gonna challenge our center of gravity
by coming into a standing one-legged Tadasana.
You'll press into your left foot
and lift the right knee up as if it were on the string
and then slowly release it down.
Two more times, inhale.
Notice if you're shifting all your weight to your left side,
see if you can stay lifted, connect to your center
all the way up
and then slowly all the way down.
Last time, inhale.
Careful not to grip to your left toes
and this time we're gonna stay here,
we're gonna open up to Tree Pose
so you'll grab your right foot
and either place it right up against your left inner thigh
and press your left inner thigh
really against your right foot
or you can also go below the knee
or keep the toes on the ground
then find your focal point
and try to press into the outer edge of your right foot,
finding rotation in the right thigh bone
and then take a variation here that serves you.
You can get creative with your mudra.
You can stay here, hands at the heart
or maybe challenge yourself
by reaching fingertips towards the sky.
For an extra challenge, you can take your gaze up
and for an extra challenge, you can close your eyes.
And take one more inhale to lift your heart
and then you use your exhale,
keep your heart lifted to bring it back.
Take it to the other side.
Three times peeling up from the knee
and just notice if you're shifting all of your weight
into your right leg, right hip, right glute.
And after about three, make your way to tree, nice and slow,
playing with this idea of pressing energy in
towards each other and towards the midline
so you can find length and stability in the spine.
Honor this side, just accept where you are today
and maybe if you're in the mood,
you have some fun by lifting the arms up.
Maybe looking up taking your gaze up
or if you're feeling really adventurous, closing your eyes.
Inhale in,
lift your heart, keep your heart lifted as you exhale,
release with control.
Bring the palms together, feet together.
Inhale and exhale, sigh it out.
Awesome, walk the feet
just a little bit wider than hip width apart
and turn the toes out.
Inhale in, reach for the sky
and exhale as if you're painting a wall.
You're gonna bend your knees
and you're just gonna paint the wall forward.
Kind of like a little Tai Chi move here.
You're just gonna go about halfway down
and you're gonna inhale rise up, Thriller arms.
And exhale down, halfway, just checking it out.
Knees are going tracing right over the the toes here
and then rise up and then one more time.
Sync up with your breath, inhale.
Alright and now taking it all the way down on an exhale,
listen to your breath find that Ujjayi.
Press into the outer edges of the feet,
press into the outer edges of the feet
and now here we are in our yogi squat.
Awesome take a deep breath in.
Relax those shoulders as you breathe out.
Press the palms together
and then really today, activate.
Press the arms against your legs
and squeeze the legs against your arms
and if you're having to bring the hands to the ground
for stability here, power to you.
Find the modification, be mindful
and focus on the sound of your breath here
in the last moments of our practice.
Get your center down low and feel the heat,
the warmth that you've created.
And press into the outer edges of the feet,
take a deep breath in,
and a long breath out.
Awesome work.
Slow and steady,
keep pressing into the outer edges of the feet
as you bring your hands forward.
And you're gonna walk the toes together, knees together
and we're come into that low squat,
just like we did at the beginning of our practice.
Now, you can stay here in the nice low squat.
Send your gaze forward, find a length in the neck.
We can stay here, squeezing the legs together,
fingertips on the earth,
concentrating on the sound of your breath.
Another option would be to bring the palms together,
send the knees forward, create length in the quadriceps.
Lift your hip creases up towards the sky just intentionally,
don't literally
and come into a little toe stand here, breathing deep.
Breathing deep.
And then you can stay here
or we can open the knees wide.
Bring some energy up from the base of the spine,
send the fingertips forward, keep the shoulders relaxed.
Lift up from your center and bring the knees
up towards the armpit chest, gaze forward
as you maybe rock forward and back.
Crow Pose, forward and back
and maybe it's a lift off and maybe not.
So we have lots of options here, breathing deep.
Whatever option you've chosen,
listen to the sound of your breath.
Lift the corners of your mouth
and then after a little bit of playtime,
we're gonna come to a nice seat, just cross-legged
so take your time,
you can work a couple more breaths here and there
then we'll come to a nice seat.
Just allowing the spine to go neutral,
the shoulders to relax
and the body to cool down.
Maybe flip your palms face up.
Take a deep breath in
and long breath out.
Another deep breath in
and a long breath out
then one more.
Sit up nice and tall,
bring the hands together
and we're gonna bring the thumbs right up to the third eye.
Take a moment here to just tap into a little gratitude,
appreciate your body.
Just kind of admire and appreciate yourself
and this time you've taken for yourself.
It's so valuable, so important.
I wish you the best.
Focus on the things that serve you.
You got this, whatever task is at hand, you got it.
Maybe quietly whisper to yourself,
I got this.
Tuck the chin slightly,
feel that length in the back of the neck, inhale in
and exhale, take everything all the way down,
we bow forward.
Namaste
(upbeat music)

(คลิ๊กดูรายละเอียด/ส่วนลดวันสำคัญ/โปรโมชั่นสุดพิเศษ)