 Hello Earth citizens! In this video I will show you a 10 minute routine using the wooden pillow. This is one of my favorite tools for self-massage and to relieve tensions in my body on my own without needing a masseuse. So I'm gonna put a link down below in the description where you can purchase one or where you can learn more information about the wooden pillow. So first we're gonna put the wooden pillow on the ground and we're gonna lie down. And when you lie down you want to make the wooden pillow sit right at the base of your skull where your head meets your neck. So right here so just lie down comfortably and place the pillow where the highest point pushes that point right below your skull. And with your thumbs put it in the arch so it doesn't move and slowly rock your head side to side. Side to side. And at this point you might feel some tension or bumpiness in your skull. If you feel that please breathe out. This point that we're simulating right now right at the base of your skull is an acupressure point that is related to headaches. So if you get a lot of headaches or neck and shoulder tension you must relieve the pain in that area. So rock side to side while breathing out. And now if you can make your movements a little bit bigger so you feel it from ear to ear. This feels like a really great head massage. Side to side. Let's rock side to side for 10 seconds. Five, four, three, two, one. And now keep going but some of you might feel more pain on the right side versus the left side or left side versus the right side. Whichever side you have more pain focus on that side. So for me I can feel more pain in my right side so I'm gonna lean my neck to the right and focus on the right side. It's like you're digging out that pain point. That stuck feeling you have there. You're digging it out through the movement side to side, side to side. And remember breathe out. Let's go for 20 more seconds on that side. If you feel pain breathe out. The trick here is the more you're able to exhale the more you will release the pain in your head much faster. 10 seconds, five, four, three, two, one. And stop. Return. And now place this. We're gonna go down and now place this right behind your heart. So right here behind your heart. So right behind the middle of your chest. A lot of people if you have stress and blockage when you put the wooden pillow here you will feel pain. Bring your arms to the side. Lie down straight and first just use your body weight to sink down into the wooden pillow. You might feel some urge to cough. You might feel some urge to tap here. Anything is okay. But if you don't have certain urges that your body is telling you just rest your body weight against the pillow. We'll rest here for 30 seconds. Imagine sinking your body deeper and deeper and deeper. Relaxing your body more and more. 15 seconds. Take a deep breath in through your nose and a long breath out through your mouth. 10 seconds. Take another deep breath in through your nose through your whole body and breathe out through your mouth. Two. One. And great job. Now bring your wooden pillow down further to your tailbone. Right where your tailbone is. First bend your knees and feel the sensation of the wooden pillow on your tailbone. Rest your hands to the side. And now move your knees side to side. You don't have to go all the way down. Just enough so you feel from one side of your hip to the other side of your hip. You might feel some pain on the left side or pain on the right side. That's okay. The important thing is is recognizing where your body needs help. So rocking side to side. Breathe out. We will do this for one minute. Close your eyes. Feel your body. Can you feel your hips and tailbone? I love my hips and tailbone. 30 more seconds. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 and stop. Now do you remember if your left side or your right side had more pain? Go lean to the side that had more pain and just make little movements to work that area like this. We're going to stimulate for 30 seconds on the side that you felt more pain. If both sides hurt equally just pick one side that you want to work on more. And if you have more time you could always do the same thing to the other side to balance out the other side. So 10 more seconds. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 and return. Great job. Now last exercise. Bring your wooden pillow down to your ankles. Rest them right behind your ankles and we're going to stimulate the back of our ankles by lifting the right leg first not too high just a little bit and down like this. It helps if you pull your toes in a little to stimulate that part but overall your feet should be relaxed. So 10 times on the right side and 10 times on the left side. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Now switch to the left side. Lift your left leg. 1, 2, 3, 4, 5, 6, 7, 8, 9. Great job. Now slowly turn your body to the left and sit up please. How do you feel? Do you feel good? This is one of my favorite tools that I carry with me when I travel and I feel the travel aches and pains and fatigue and jet lag. This is the most handy portable device to give yourself a whole body massage. So if you're interested in getting one of these I'll add a link down below in the description where you can purchase one. To experience a full one-hour brain education-based yoga class please visit a local body and brain yoga studio near you.