Yoga Session for Migraineurs

0:00 [Music]
0:09 good morning Racers I’m Dr Christina BOS
0:13 a functional medicine physician I’m
0:15 looking forward to Leading us through a
0:17 short yoga warmup before the big day
0:21 what I love about yoga is what I also
0:22 love about functional medicine when
0:24 treating migraine or any other issue is
0:28 that we are complex biologic
0:30 systems and we require a holistic
0:33 approach not just looking at the body
0:35 but addressing the Mind Body and Soul
0:37 all inone similar to The Yoga
0:41 approach without further Ado let’s
0:45 begin close the eyes and deepen the
0:48 breath Landing here in this present
0:52 moment bring the hands in prayer at
0:55 Heart Center and let’s start our morning
0:57 with an attitude of gratitude
1:00 flowing with these positive
1:03 vibrations thanking ourselves for
1:05 showing up today thanking the organizers
1:09 and all of the participants in this
1:12 race and gratitude for all of the
1:16 fundraising that will further migraine
1:19 research and treatment to help more
1:25 people start to deepen the
1:28 breath inhaling through the nose take
1:30 the biggest breath that you’ve taken
1:32 today feeling the lungs in the bottom
1:35 mid and upper chest and exhaling with an
1:39 ha side
1:42 release one more
1:46 inhale exhale let it all go releasing
1:50 shoulders releasing tension from the fa
1:53 face and
1:54 mind Landing here in the present
1:58 moment releasing the hands to come to
2:00 the knees invitation to keep the eyes
2:03 closed if that is
2:06 comfortable inhaling from the bottom
2:09 lungs 1 two mid chest 3 4 upper chest 5
2:16 six releasing from the upper chest 65
2:20 mid chest 43 lower lungs 2 one a few
2:25 more like this inhale lower lungs one
2:28 two mid chest
2:31 34 upper chest
2:34 56 releasing upper lungs
2:38 65 mid lung 43 lower lung 2 1 one more
2:44 at your own
2:53 pigs letting the eyes come
2:56 open and starting this morning in a
2:59 tabletop
3:01 position knees are under hips wrists
3:05 under
3:06 shoulders toes are tucked inhale look up
3:12 crown of head and the tailbone will
3:14 reach to the sky open the collar bones
3:17 exhale round the spine like a
3:22 cat
3:23 inhale tip and tail look up to the
3:28 sky exale exhale round the spine tucking
3:32 the tailbone tucking the
3:36 chin inhale looking up to the
3:42 sky exhale rounding the
3:47 spine coming into a neutral spine and
3:50 using any movements it might be lateral
3:53 movements might be figure eight finding
3:56 what feels good in the body and
3:58 loosening up those sticky
4:06 bits Landing in a neutral
4:09 spine we’re going to go through some hip
4:12 opening exercises called cars controlled
4:15 articulations through range of
4:17 motion keeping
4:19 the pelvis neutral as if there was a
4:22 block here and trying not to have it
4:24 fall
4:25 off lifting the left knee out out to the
4:31 side bringing it in towards the left
4:35 elbow before coming back in a circular
4:39 motion extending the knee far back let’s
4:42 do two more like this bringing the knee
4:44 out to the
4:45 side to the
4:47 Elbow before coming back in
4:50 extension one more bringing the knee out
4:53 to the side to the Elbow before bringing
4:58 it all the way back now we’re going to
4:59 go the other way so coming from Full
5:02 extension bringing the knee towards the
5:05 elbow externally rotating out to the
5:08 side before coming back into extension
5:11 one more like this bringing the knee
5:13 towards the left
5:15 elbow out to the side before coming all
5:19 the way back and landing in our tabletop
5:22 position good coming on to the the right
5:26 side right knee lifts all the way up
5:30 extending backwards coming out external
5:33 rotation whoop you feel a
5:35 pop that’s pretty usual for the early
5:37 morning coming to the Elbow extending
5:41 all the way
5:42 back two more like
5:45 this finding the biggest circle as if
5:49 moving through molasses nice and slowly
5:52 trying not to be the first one
5:55 done
5:57 finding extension
6:00 and reversing the other way two more
6:02 like this bringing it to the Elbow out
6:05 to the side back into
6:09 extension to the
6:11 Elbow out an external
6:14 rotation before coming back into
6:17 extension and Landing good
6:19 job tucking the toes pressing back into
6:22 our first downward facing dog pedling
6:25 out the feet giving a generous Bend in
6:29 the knees to let the stomach come all
6:31 the way to the thighs letting the
6:34 tailbone and the sit bones reach up
6:36 towards the ceiling before trying to
6:39 extend the heels
6:42 down finding a firm grip as if you’re
6:46 trying to open a jar this spinning
6:48 rotation of the hand to the Earth
6:51 finding this locked position and really
6:54 pushing through the
6:56 hands into this downward facing dog
7:04 tiptoeing walking the feet up to the
7:08 hands finding a forward fold again
7:10 finding a generous Bend to the knees to
7:13 allow the stomach to rest on the
7:16 thighs taking our piece fingers and
7:19 wrapping the big toe locking it with the
7:23 thumb let the elbows come out to the
7:26 side and a gentle traction to try to
7:29 release the hamstrings this
7:32 morning shake your head no shake your
7:35 head yes letting the neck totally
7:40 release release the bind of the toe
7:43 inhale planting the hands on the ground
7:46 or on The Shins find a halfway lift with
7:48 a straight
7:50 spine exhale forward fold planting the
7:54 hands on the
7:56 ground rooting down with the feet
8:00 muscular engagement pushing through from
8:03 the feet all the way up to raise the
8:05 hands all the way up to the sky Palms to
8:08 touch hands come to Heart
8:12 Center hands come to either side in
8:19 tasana
8:20 inhale hands can reach all the way up or
8:24 come to the hips if we’re feeling not so
8:27 open in the shoulders today or hands at
8:30 Heart Center coming into chair pose so
8:33 option one hands at the hips option two
8:36 hands at the Heart Center option three
8:38 Arms Reach up to the
8:40 sky tucking in the lower ribs so that
8:43 they’re not
8:44 flar shoulders drawing into each
8:49 other sit back into the seat so we start
8:52 to feel engagement of the glutes and the
8:55 hamstrings sit a little lower
8:59 exhale hands come all the way to the
9:01 Earth release forward
9:05 fold inhale halfway
9:08 lift exhale plant the hands stepping
9:11 back into a plank
9:14 position lowering through the knees
9:17 shooting the heart forward before
9:19 lowering all the way to the
9:21 ground releasing the back feet to be
9:26 untucked sliding The Palms forward so
9:29 that the elbows are underneath shoulders
9:31 coming into sing
9:32 pose rooting down through the pelvic
9:35 bone and the tops of
9:39 feet right arm reaches back and grabs
9:43 the top shoelace area of the right foot
9:47 rolling shoulders open finding a nice
9:50 release of the quads and so as
9:57 here again rooting down through the
9:59 pelvic bone and the top of the left
10:05 foot take two
10:12 breaths releasing the foot letting the
10:16 hand come back to the sping pose before
10:19 lowering the chest all the way down
10:22 finding one Palm facing down one hand
10:25 stacked on top of the other and forehead
10:28 onto the palm
10:30 back of the
10:33 Palm heels lift towards the air and a
10:36 gentle Rock side to side windshield
10:43 wipers coming back to neutral tops the
10:46 feet on the
10:48 mat externally rotating the arms letting
10:52 the Palms come into our Sphinx pose once
10:56 more reaching back with the left hand
10:59 and to the top of the left
11:01 foot finding half bow once again opening
11:05 the
11:06 shoulder rooting down through the pelvis
11:09 and the top of the
11:10 foot you can find a gentle push into the
11:14 hand to find a deeper stretch in the
11:17 quads
11:23 here
11:25 release bring back to Palm stacked
11:29 forehead on the back of the hands and
11:32 again windshield wiping the legs side to
11:40 side let the tops of the feet land on
11:43 the mat Palms come underneath the
11:45 shoulders pushing back through tabletop
11:49 hips come all the way back towards the
11:50 heels toes tuck pushing back into
11:53 downward facing
11:55 dog pedaling out the legs one
12:00 more before walking the feet all the way
12:03 up to meet the
12:05 hands forward
12:08 fold root to rise reaching all the way
12:11 up Palms to
12:14 touch exhale hands to Heart Center and
12:17 down by the side
12:20 toana finding a nice stretch for the IT
12:23 band for us
12:25 Runners crossing the left foot over the
12:28 right hands come to the waist keeping an
12:31 anterior tilt to the spine engagement of
12:33 the low core before bending
12:38 forward arms reached for the
12:41 floor or for the shin depending on how
12:44 open we
12:46 are finding a few breaths here breathing
12:55 deeply feeling a nice stretch to the IT
12:58 band and the hamstring of the right
13:06 leg walking the hands back up to hands
13:10 on hips before coming back into a
13:14 standing position and uncrossing the
13:17 legs finding
13:19 neutral before taking the right foot
13:21 Crossing it over the left and again
13:24 forward
13:25 folding walking the hands down the leg
13:30 thigh shin or to the
13:33 floor noticing the difference of one
13:36 side to the
13:40 other breathing deeply into the left it
13:46 band
13:54 hamstrings hands walk up to the
13:57 hips inhaling back
13:59 into a standing position uncrossing the
14:04 legs inhale Arms Reach up over head
14:08 exhale forward
14:10 fold PL the hands step back into a high
14:14 plank coming through bent knees lower
14:16 all the way down shoot the heart
14:18 forward untuck the back feet plant the
14:21 hands under the shoulders push up into a
14:25 cobra exhale coming back into a downward
14:28 facing dog
14:32 right foot lifts behind for three-legged
14:35 dog Bend at the knee open and stack the
14:39 hips finding a nice stretch for our
14:41 Solus
14:43 here keeping the shoulders Square to the
14:46 mat or looking underneath the right
14:49 armpit whichever feels good in your body
14:51 this morning taking a few hip circles
14:54 here letting the knee come all the way
14:57 out and around finding a the biggest
14:59 expression of a circle that you can make
15:01 with the
15:07 KNE foot reaches back three-legged dog
15:10 before stepping the foot close to the
15:13 right
15:14 hand left knee lowers down untuck the
15:17 back feet plant the hands to frame the
15:20 front foot and in this virgin we’re
15:24 going to allow the knee to come past the
15:26 toes this is a very safe position
15:29 obviously if there’s any pain or
15:31 discomfort listen to your body and do
15:33 not push it but what we’re trying to do
15:35 here is to stretch the A killes and so I
15:37 want you to be able to come forward and
15:40 you might have to walk your hands
15:41 forward and scoot your back leg a little
15:43 forward so that we find a stretch in the
15:46 Achilles here of the right
15:49 leg heel stays
15:53 down chest is lifted
16:00 exhale walk the hands back walk the back
16:03 foot
16:05 back so that knee is stacked over
16:09 ankle walk heel toe the right foot out
16:12 so that hands are placed on the inside
16:15 inhale the right hand up to the ceiling
16:19 exhale elbow comes to the
16:22 ankle three more like
16:24 this reaching up and back finding an
16:26 open expression of the chest arm becomes
16:29 bent elbow to the right
16:32 ankle inhale all the way up exhale down
16:37 last one inhale arm reaches
16:40 up exhale elbow to
16:44 anle hands
16:47 plant right foot walks back to the
16:50 middle Palms framing the front foot tuck
16:53 the back toes step back into downward
16:55 facing dog inhale left foot up
16:58 three-legged dog
16:59 bend the knee open the hips look under
17:02 the left
17:03 shoulder take some big hip circles using
17:07 the knee to make the biggest circles
17:10 through the air that you
17:18 can finding extension shoulders Square
17:22 to the mat reaching back with the left
17:24 foot three-legged dog before coming to
17:26 step into low lunge lowering the back
17:29 knee again
17:31 walking the back leg forward so that we
17:34 can find a stretch in the Achilles of
17:38 the left leg untuck the back
17:42 foot take a few
17:53 breaths on the next inhale bringing the
17:56 hips back walking the hands so that we
17:59 find this low lunge with the knee
18:02 stacked over
18:05 ankle right palm plants left heel toe
18:09 the left foot out so that the left hand
18:11 can come on the inner aspect of the foot
18:14 inhale the left hand up exhale elbow to
18:18 ankle three more inhale Armes up open
18:21 the
18:22 shets exhale elbow T
18:25 ankle two more inhale
18:30 reach exhale fold elbow to ankle one
18:35 more inhale reaching all
18:38 back
18:39 exhale elbow to ankle the left palm
18:44 plants heel to the foot back to the
18:45 middle back to tux stepping back to
18:48 downward facing
18:51 dog pedaling out the
18:55 legs letting the knees plant pushing
18:58 back into child
19:00 pose taking a few breaths
19:26 here and plant coming back into tabletop
19:29 position before coming into a seated
19:34 position eyes are closed hands come to
19:36 heart centur once again finishing as we
19:39 started with an attitude of
19:41 gratitude thankful for whatever happens
19:44 today may I be 100% satisfied with
19:46 whatever the outcome may
19:48 be in this way we’re all going to be
19:51 winners
19:53 today eyes come open thank you so much
19:55 for practicing with me today good luck
19:57 and have fun
20:02 [Music]