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  • Hello, and welcome to Yoga with Adriene. I am Adriene. Today we're going to learn a quick

  • sequence for weight loss, so we're going to use the entire body, stimulate the belly,

  • get that digestive tract happy and healthy for the new year, and we're going to begin

  • today on our mats, duh, on our backs. So let's come to flat back position, hmmmm, and this

  • pony tail is not working out for me. There we go. All right. I am going to tuck my chin

  • into my chest, lengthen through the back of the neck. I am going to press into my head

  • like I did in Chavasan video. I am going to press into my elbows. I am going to draw my

  • shoulder blades in together and down, just creating a little space, broad collar bone

  • here, open chest, mmmmmmmm, and I relax back down, and I am going to extend my legs out

  • long and inhale, reach my fingertips up and over my head, full body stretch here from

  • fingertips to toes I can point and flex the feet, and this is organic here. This is easy-breezy

  • beautiful cover girl, and I really just want to take a moment right now to say that the

  • more organic movement we can find and create, the more correct we're doing our yoga. So

  • although I am here to guide you, feel free to move within the sequences, especially as

  • we continue on through the year. Find that organic movement in your body.

  • Okay, so I am going to inhale in, stretch one last time. Just full body stretch just

  • waking up from fingertips to toes, and then on exhale, I am going to flex my feet, toes

  • up towards the sky, and slowly psheeeeeewwwww, float my fingertips down by my side. I will

  • plant my palms here, and then just checking in with this core, this belly which we're

  • going to bring a lot of attention to here, at the top of the year, just kind of stimulating,

  • massaging those internal organs. Again, getting that digestive tract happy and healthy. Pressing

  • into the palms. Instead of going right leg, left leg, or one leg than the other, I am

  • going to bring my awareness to my navel. Udi and abunda, we draw the navel towards the

  • spine, tuck the pelvis, and then just check in, even if it's not possible in this moment,

  • I am going to slowly try to lift both knees up at the same time. So you might be like

  • haha! No way. And that's fine, and then if it didn't happen on the first time and you

  • want to try it again sometimes I'd like to do it a couple of times just to, "Oh, yeah,"

  • check in with my center. From here I'll scoop the tail bone up, letting

  • my lower back become flush with the mat. Feel free to rock a little side to side, hug your

  • knees into your chest if you need a moment here, pheewww. And then from here I am going

  • to inhale. Slowly lift my knees so that they are above my hip points. Now my lower back

  • is going to want to come up from the mat, mmmm, mmm, I am going to scoot my tailbone

  • up and support my back by drawing my navel in, also checking in with that center again,

  • connecting to the abdominal wall. Right away here I am already feeling this fire in my

  • belly. So if I am feeling like it's difficult to keep the lower back flush with the mat,

  • bring your knees a little bit in front of the hip point. So rather than stacking them

  • evenly, especially for beginner it's nice to get that lower back down to the ground.

  • I can point my feet here. I can flex my teat, feet, my teat [laughs], I can flex my feet.

  • I can spread my toes, yogi toes, it doesn't matter. I just want a little bit of brightness,

  • a little bit of awareness to the feet so I am not just hanging into my bones, but I am

  • nice an stacked; bright in the feet. Inhale, reach the fingertips up towards the

  • sky and behind again, pheeewww, on an exhale I settle in, opening the shoulders. Then I

  • am going to interlace here, bring them behind my head, keeping my thumbs extended here,

  • maybe giving my neck a little massage, and then opening the shoulders. Now this whole

  • time I am not just hanging out. I am drawing my navel down. I am scooping my tailbone up.

  • So the opposite of that would look like this, but I am scooping my tailbone up, drawing

  • my navel towards my spine. Shins parallel with the ceiling, knees in front of the hip

  • points if you need a little more lower back support. Press your elbows into the mat. Tuck

  • your chin into your chest. Inhale in. As you exhale, scoop your tail bone up, draw you

  • navel down, and slowly begin to lift the head, the neck the shoulders, the elbows. It doesn't

  • have to be a Cirque du Soleil move. It can just be a nice, little hover here. In fact,

  • imagine you're holding a big piece of fruit, maybe a big, juicy mango or cantaloupe, or

  • whatever the heck you want in between your chin and chest. So rather than coming into

  • a crunch as we're used to, I am creating space. I am really drawing my navel down as I keep

  • my elbows nice and wide. The tendency here is to crunch. I am going to keep it nice and

  • long imagining my big piece of fruit here. My belly is working out right now, and then

  • tendency number two is that the elbows kind of want to come in to shield yourself from

  • the hell, and instead we want to open ourselves up to the light. That was cheesy, sorry, but

  • it's true. So, keeping it nice and open and soft in the

  • face on that same grace note. It's like instead of clinching here I am letting my belly do

  • the work. I am creating that inner fire. I am breathing nice, long, smooth deep breaths,

  • keeping those elbows wide. Psheeeeeeeew. Pfeeeeeeeeew. Using my thumbs to pull the back of the neck,

  • nice and long. [breaths] After a couple of nice, long deep breaths here. I will inhale

  • in and exhale slowly lower down, taking a rest here, bringing the soles of the feet

  • to the outer edges of the mat, and then letting the two knees fall into center. I take a couple

  • of breaths here, just relaxing, and breathing into the belly. Again, remember when you inhale,

  • we fill the body with air, so that breath travels down. When you exhale it comes back

  • up and out through the nose or mouth. So I am taking my arms here to cactus arms, just

  • opening taking a breather, and then I will come back. Inhale, bringing the knees above

  • the hip points or slightly in front. Shins parallel, right away, scooping my tailbone

  • up, drawing my navel down. Interlacing the fingertips, bringing them behind the head,

  • thumbs extended as once again I find that nice, big open space between my chin and my

  • chest, my chin and my heart. Elbows are going to want come in here, but instead I am going

  • to open the mouth wide. Pffeeeew. Now you can see me point and flexing and moving

  • my feet. That's because rather than coming into our perfect, asana shape which I am not

  • inspiring us to do, I want us to. I do want us to be in correct alignment, but I want

  • us to empower each other, especially in yoga, but in life, to find what feels good and to

  • work organically into the posture. Then we come into whatever that perfect pose is. So

  • keeping it alive. Pfeewww. Listening to my body. My belly is working really hard here.

  • Again, I am going to take a couple of nice, long deep breaths. Let's take five here as

  • I extend through the crown of the head and exhale scooping the tail bone up. Pshhheeeeew.

  • Elbows nice and wide. Skin in the face soft. [breath] So even though I am working really

  • hard in the belly here. Keep breathing. I am finding a grace, a sense of ease in the

  • upper body, supporting my lower back by drawing the navel in. Now, I can take a rest here,

  • or to go one step further, I am going to inhale in as I exhale. I am going to shoot my fingertips

  • out towards the outer edges of my mat. I am going to turn my palms face up so the shoulders

  • can really drop in the socket coming away from the ears. I can come into moodra here

  • if I like, whatever you like. Open palms, and we take a couple of breaths here, again,

  • building that fire in the belly, massaging those internal organs, staying nice and loose

  • and easy-breezy in the next. Psheewwwww. Again, knees are above the hip points or slightly

  • in front. I am open in the throat chaka, so I am not crunching here, but nice and open.

  • Let's take one more deep breath here. This is kind of like a cockroach pose. I am going

  • to regret this. I am going to look at this video and be like, "What are you doing?" But

  • I am engaging my core. Here we go. One last breath. Psheeeew. On an exhale I am going

  • to come to recline butterfly. Soles of the feet together, and just letting it all hang

  • for one breath, mmmmmmmmmmmm, and I extend my toes out, reach my fingertips up and overhead,

  • again, nice full body stretch. Pfffffffff, and exhale floating the palms down, psshewwwwww.

  • Once again, I am going to see if I can hug my knees into my chest by bringing them both

  • in at the same time. Here we go, let's see if I can do it. Yeah, baby, and then rocking

  • a little side to side, massaging the lower back. Inhale, draw the toes up towards the

  • sky. Now, if the legs straightened, great, if not, keep them bent, who cares? Bend your

  • knees as generously as you need to letting the blood flow in the opposite direction.

  • I am scooping my tailbone up, navel down towards the earth. If I can straighten my legs, I

  • am going to flex my feet so my toes are pointing now towards my face, pressing into the heels,

  • pressing into the tops of the thighs, and then inhale, reaching the fingertips up and

  • overhead. Exhale, I am going to slowly lift, just like

  • I did before, head, neck, shoulders as I reach my fingertips towards my ankles, but again,

  • I am not crunching here. I am keeping it nice and open in the upper body. So it's still

  • keeping that broadness in the chest. Fingertips reaching towards the heels again. If I bend

  • my knees, same, no big deal here. Finding what feels good, listening to my body, keeping

  • that big piece of fruit between my chin and chest. Shoulders drawing away from the ears.

  • One more breath here. Hang with me, and then exhale and we come back. Psssssheeewww. Fingertips

  • reaching up and overhead. Inhale in here. Extend through the crown of the head, long

  • neck, exhale, reach your fingertips. Draw your navel down, reaching towards my heels.

  • Psseeeeeewwwww. Inhale, reach it back, and now we flow. Exhale, reaching up, psheeeeeewwwww.

  • Inhale, fingertips reaching up behind you. Exhale, peeling it up, nice and long in the

  • spine. Inhale, reaching back, exhale, navel draws up. Scoop your tailbone up towards your

  • heels, and back and two more, inhale, exhale, pseeeeeewwww, [inhale], pseewewwwwww. Now,

  • for a little more fire in the belly. I can take five breaths to pulse here. So I am keeping

  • my toes pointing or my heels flexing, and I will pulse.

  • [sounds] Kind of snorted on one of those. Okay, I am reaching towards the outer edges

  • of my feet. Inhale, reach the fingertips back, exhale, floating the palms down. Route your

  • palms to the earth and just for funzies checking in with my core I press into my palms and

  • slowly lower down. I am with control, with ease. Even if I only get this far on the collapse

  • involved, that's fine. Checking in with that belly, that fire. Psheeeewww. Slowly lowering

  • down, using the palms, navel drawing towards the spine, and then when the heels release,

  • I take a second here to relax and rock the head a little side to side, ear to ear. When

  • I am satisfied, I will pancake the palms back down on the earth and inhale, last time, drawing

  • those knees at the same time back into the center. This time crossing the right ankle

  • over the left, grabbing onto the outer edges of the feet, I can take a second here to just

  • find that full body smile, bending the elbows left to right. Rock a little side to side,

  • and then I am going to rock and roll it up, north to south. So inhale, exhale, start rocking.

  • You can do this a couple of times here, massaging the spine. It might look and feel a little

  • ridiculous at first, but it's awesome. Kind of working out the kinks, and then eventually

  • I will come to rise back up. I will put my hair back up because my hair is all asymmetrical.

  • I did a movie last year and they cut asymmetrical and I haven't got a haircut yet because I

  • am just going with the flow. It's 2013 baby! Okay, so I have created this fire in my belly.

  • I am feeling it right now. I am going to continue on my journey by pressing the palms in front

  • of me, spreading the palms wide, and then slowly transitioning to all fours. So just

  • situate yourself in the center of your mat. Come to that tabletop position, spreading

  • the palms wide. I inhale in, exhale, press up and out of my foundation. Drawing the shoulders

  • away from the ears here. Inhale, look forward, drop your belly and exhale. I am slowly going

  • to transition into downward dog by curling the toes under, walking my fingertips forward,

  • and then slowly lifting the hip points up towards the sky, nice and slow on this first

  • one as I peddle the feet out. Pressing into my palms, tops of the shoulder,

  • rotating away from the ears, just working out here for a couple of breaths, nice, long,

  • smooth, deep breaths as I massage my feet, and wake up my dog, bending the knees generously,

  • and then now I would like you to imagine there is a hurdle in the center of your mat. Remember

  • track and field day, those were fun! I used to eat sour pickles. Anyway, big hurdle in

  • front of the mat, nice, friendly hurdle, right? That's a metaphor if I ever said one. Inhale

  • in. As you exhale you're going to go up and over that hurdle. So rather than just transition

  • and collapsing into the bones to plank. Ah, ha, ha, ha. I am going to go up and over.

  • I am going to empower myself. I am going to light up the body. So inhale in. As I exhale

  • I am going to up on my tippy-tip toes, drawing my navel up towards my spine and slowly shifting

  • my weight forward into plank. As I slowly lower my hip points, I extend

  • through the heels. I squeeze the buttocks together, shoulder blades in and together

  • as I extend through the crown of the head, maybe taking the gaze slightly forward, and

  • then I take a deep breath in here and exhale. Rock on the toes, draw the navel up, go back

  • up and over that hurdle, psssseeeew. Dropping the heels here. It doesn't matter if the heels

  • touch the earth or not. Just working it out, being in the moment. Inhale in as I exhale

  • again, up and over the hurdle. Think up, and over and instead of settling in here to the

  • bones, I am keeping that upward motion. I am drawing up through my navel, squeezing

  • my shoulder blades together. I begin to press into my heels. Maybe take the gaze slightly

  • forward. Inhale in. Exhale back up and over. Send it back. Downward dog. Psseeeewww. Peddle

  • the feet. Take a deep breath in and exhale up and over, drawing the navel towards the

  • spine, and again instead of settling in here, I come into my plank with an integrity, with

  • a nice, strength in the core, really stimulating those internal organs, that abdominal wall,

  • nice and strong, pressing up and out, here I go, up and over the hurdle. Haaaaaa, and

  • one more time. Deep breath in, and exhale, pseeeewwwwwwwwwwwwwwwwww. [inhale] Pseewwwwwwwwwww.

  • Peddle the feet. Drop the left heel. Slide the sole of the right foot up. So rather than

  • just hiking the leg up, I am going to slide. Draw a line with my right foot up, keeping

  • the hips level here so not letting them stack right now, but keeping it nice and level,

  • drawing my navel in. I will inhale in, exhale slowly, bend that knee, shift your weight

  • forward. Nose to knee. Inhale, extend, drop the left heel. Lift the right leg up and exhale

  • shifting forward, nose to knee. Psewwwwww. Rounding the navel drawing in. Only three

  • of these lifting up, last one, and exhale psweeeeeewwwwwwwww. And this time stepping

  • that right leg up into our runner's lunge. Check it out. Working out the kinks. Opening

  • up through the left hip crease. Peeling that right hip crease back. Making sure I am not

  • on a tight rope here, but rather on two parallel lines, and then looping the shoulders forward

  • up and back. I find a little bit of a lift. So even if I am not finding a big lift here,

  • just taking some of the weight out of my fingertips to check in with that core. One breath here

  • as we just check in. Pssewwwww, and then planting the palms. I will step it back downward facing

  • dog. Psweew. Know dropping the right heel, sliding the sole, the left leg up. I slide

  • it on a breath in, and on an exhale slowly shifting forward. Psweeeeewwwwwwwwwwwww. Nice

  • and slow, nose to knee. Only do three of these here, so take your

  • time. Inhale, extend, dropping the right heel, extending the left leg, pressing up and out

  • of the palm and shifting forward on an exhale, nose to knee, navel drawing up, pseeewwwwwwwwww.

  • Last one, inhale, extending through the left leg, right heel drops, exhale, shifting forward,

  • navel draws in, nose to knee, full body experience here. Nice and slow. Inhale, extending the

  • leg out, and then hiking it back up. Sounds a little different doesn't it? Mmmmmm. Runner's

  • lunge. Give it a little rock. Peel that left hip crease back here. Open up through the

  • right hip crease. Take a second to come off the fingertips just to check in with your

  • core, looping the shoulders forward, up and back. Inhale in, smile. Exhale, plant your

  • palms. This time step it to plank. So whether I am in full plank or half plank I am wanting

  • to create a nice, straight line from the crown of the head to the tip of the tailbone. This

  • diagonal line. I am going to inhale in here, and exhale, bend my elbows just halfway. Psweeewwwwww.

  • Inhale, extend. Pfffff. Exhale, bending half way. Psweeew. Inhale, extend, and last time,

  • only three, half way, and then we come up all fours, bring the two big toes together,

  • open the knees as wide as the mat, inhale, scoop your heart, and exhale. Halleleujah!

  • We sent the sit bones back to kiss the heels, and we can either rest here and extend a child's

  • pose, or we can slowly draw the palms together and take a variation here bringing the palms

  • behind the head. Mmmmmmm. Three nice long deep breaths here. [inhale][exhale]

  • On your inhale, see if you can fill the lower back with air. On your exhale imagine your

  • sit bones melting down to kiss your heels. Pssseeewwwwww. Inhale in. Exhale, drawing

  • the shoulder blades in together so there's lots of space between the ears and shoulders

  • even here. After three breaths I'll inhale in again to look up, drawing my fingertips

  • forward, and again, nothing fancy, just a nice, organic transition here as I spread

  • the palms, awareness in all ten finger prints. Come back to all fours. And whenever you're

  • ready, curling the toes under, drawing that navel in as I slowly lift up, ahhhh. There,

  • more facing dog. Same thing with a little bit of a twist now. Here we go, dropping the

  • left heel. I will inhale, slide the sole of the right foot up. Keep drawing your navel

  • in towards your spine. On an exhale I am going to shift my weight, but this time I am going

  • to really consider going up and over my hurdle as I draw my nose to my knee, pssseeeeewww.

  • Inhale, extend it back, dropping the left heel, extend the right leg. This time up and

  • over, but I am going to bring my right knee to my right elbow, hovering. Pshewwwwwww.

  • Pressing up and over, sending that right leg back, left heel down. This time I am going

  • to shift weight, twisting to bring my right knee to my left elbow hovering, psheewwwwwww.

  • Up and over as I extend, and then all the way through and into my lunge. Psewwww. Runner's

  • lunge, right leg forward. Preparing for high lunge here. I am going to draw my navel into

  • my spine, press into the front foot and extend my back heel. Inhale, reaching the fingertips

  • forward, up and back, lifting in the heart to come all the way up to high lunge. Now,

  • there's plenty of variations here. We can keep the hands on the waist line for a little

  • more stability here. If I feel like my shoulder, they are cramping in towards my ears, I can

  • open up, flying V. I am going to inhale in here. As I exhale, I am going to draw my heel

  • towards the back wall, really opening up through the left hip crease, peeling my right hip

  • crease back. Now soften through the front rib cage. Draw your navel in towards your

  • spine. Tuck your pelvis in. Inhale, high lunge. As you exhale, flow your fingertips down and

  • away opening the shoulders. Now, inhale, I am going to bring my belly to my thigh, shifting

  • forward. Inhale, reaching forward, up and back. Exhale, opening by bringing the fingertips

  • slightly behind the hip points. Two more like this, inhale, belly to the thigh,

  • reaching forward, up and back strong in that back leg, exhale, floating the fingertips

  • behind. Last one, inhale, belly to thigh. Press up and out of your foundation to reach

  • it up, and then exhale floating the fingertips behind. The belly come to the thigh to come

  • down, psheewwwww, one. Fingertips to the mat, two. I plant the palms and step it back downward

  • facing to peddle the feet. Work it out. By now you might notice that your downward dog

  • is starting to feel a little bit different. Maybe creating a little more space, putting

  • more weight on the lower by pressing up and out of the palms, pressing into that fleshy

  • part between the index finger and thumb. Rock your pelvis towards the sky, same thing on

  • the other side, dropping the right heel. Inhale, slide the sole of the left foot up. Inhale

  • in as you exhale, nose to knee. Think up and over the bridge. So I am really drawing my

  • navel in towards my spine here. Nose to knee. Psewwwww. Inhale, extending, dropping the

  • right heel, and exhale, excuse me left knee to left elbow, pseewwwwwwwwww. Hover, inhale

  • extend and exhale crossing over. Left knee to right elbow, psewwwww. Up an over, extend

  • and then slowly going up and over the hurdle and shifting into my runner's lunge on the

  • other side. Take a second to check in. Remember building from the ground up.

  • So it's different for everyone. Hug the inner thighs together. Peel that left hip crease

  • back, and when you're ready, inhale, reaching the fingertips forward up and back as I come

  • into my high lunge, coming onto the tippy tiptoes here for a second, and then settling

  • in by drawing that back heel towards the back wall, peeling that left hip crease in, tucking

  • the pelvis, drawing the navel in towards the spine. Remember, we can always keep the hands

  • on the waist line here, and just breathe, hugging those thighs together. To move into

  • our flow we'll inhale. Reach the fingertips forward up and back, exhale, float them behind,

  • psewwwww ,and here we go, belly to the top of the thigh, extending through the crown

  • of the head as I inhale, extending that back leg towards the back wall, inhale, reach forward,

  • up, and back, lifting the heart, drawing the navel into towards the spine, exhale, float

  • the fingertips behind, psewwwww. Inhale, squeezing those inner thighs together, belly to the

  • top of the thigh as I reach forward, breathe in, up, and back, and exhale floating behind,

  • inhale last time, reaching forward, up, and back and exhale nice and soft in the face

  • as I float the fingertips behind, and then bringing my belly to the thigh part one. Fingertips

  • to the mat, part two. I am going to rock my back up to meet the

  • front and come into a forward full utinasen. Feet can be flushed together or feet hip width

  • apart. Inhale with your fingertips on the mat, look in front of you, nice, long spine,

  • and then exhale bowing forward, utinasen. If the legs don't straighten, who cares? Bend

  • them generously. You can bend them back and forth, kind of pausing here for a couple of

  • breaths. Psewwwwww. [inhale][exhale] For a deeper stretch we can take the hands to the

  • ankles, bend the elbows, left to right, inhale, extend and exhale, bowing forward. So we're

  • all levels here, so just find what feels good. We're breathing into the backs of the legs,

  • breathing into the back and still drawing that navel up towards the spine, really drawing

  • the navel in. Inhale in on an exhale will release, psewwwww, and then slowly bending

  • the knees. I will slowly roll up the whole time, drawing my navel in towards my spine,

  • tucking the pelvis in, finding my footing, drawing energy up through the arches of the

  • feet as I come into Tadasana, mountain post, looping the shoulders forward up and back,

  • and then eventually bringing my palms together at the heart, tucking the pelvis in, observing

  • breath here. Now, I am going to come to the center of my

  • mat just to demonstrate this, but you can stay at the head of your mat. We're going

  • to inhale in, lift the sternum to the thumbs, tuck your pelvis in. Extend to the crown of

  • the head as you exhale, bend your knees, and slowly, psewwwwww. We'll reach the fingertips

  • up towards the sky, fingertips left to write as I inhale. I can take the gaze up, palms

  • come together, and then exhale, belly to the thigh as I swan dive forward, belly to the

  • thigh, psweeeewwww. Straighten the legs for one breath, inhale in, and then exhale this

  • time, bend them generously as you scoop your tailbone in, fingertips reach forward up and

  • back upkitasen, just for five breaths, one time only, one time only upkitasen. So from

  • upkitasen, I have drawn my palms into my heart here. I am going to melt the bell to the thigh,

  • and then I am going to move into a twist. I am actually going to come profile now to

  • show you this. Still working out all these angles, so here we go.

  • Sending my sit bones back, palms together. I am going to inhale, look forward. As I exhale

  • I am going to bring the outer edge of my right arm to the outer edge of my left thigh. So

  • pancaking the palms together here in Namaste. Outer edge of the right arm comes to the outer

  • edge of the left arm. Now, I am not going to collapse here. This is going to be the

  • tendency, no worries, that's normal. So I am going to grow through my spine, pressing

  • into the palms, sometimes taking a right fist here, see, and bringing it into the left palm

  • is nice because you can press the left palm up and out of the fist to find that length,

  • see, mmmm. It's kind of cool too. It makes me feel like much cooler than I am like a

  • ninja or something like. Mmmmm. Shut up Adriene, okay, here we go. Extending through the crown

  • of the head, palms pancaking together, or using this fist of palm maneuver to extend

  • through the crown of the head. Five, nice, long deep breaths here. Don't let your belly

  • go here. Draw your navel in towards your spine. Twist really opening the heart towards the

  • left side of the room. Extend through the crown of the head. Now you can see here my

  • right knee is trying to come forward. I am going to see if I can keep my hips in line

  • and knees together here, so I have a lot of things on my checklist here, and as I breathe

  • deep, [inhale] if you go a little bit deeper, I can release the right fingertips to the

  • ground and inhale, open up through the left wing. Psewwww.

  • One more deep breath in here wherever you are, exhale slowly, melt it back to center.

  • Straighten your legs, inhale, look forward, flat back position, and exhale, bending the

  • knees generously, hands to the heart, and I am going to repeat the same thing on the

  • other side. So inhale, extending forward, exhale, bringing the outer edge of the left

  • arm now to the outer edge of the right leg. I am going to work really hard to keep my

  • knees together here as I pancake the palms, and find my twist. So, I know you can see

  • my back here, but I am going to keep talking. So twists are amazing for the belly. They

  • are detoxifying. They massage those internal organs so they help us process our food better.

  • Extending through the crown of the head I am going to breathe in, exhale, bowing forward.

  • Take a couple of breaths here to just let it go. Pseewwwwwww. So yeah, twists are amazing

  • for our belly. Psewwwww. They tone the belly. They detox. Psewwwwww. And then slowly I am

  • going to walk my palms forward from here. I can bend my knees if I need to, and then

  • nice and easy I am going to step one leg back, downward dog, and the other downward dog,

  • pseewwwwwww. Taking a minute to rest here. Peddling the

  • feet, and we go through one more hurdle sequence. Inhale in, exhale, think up and over as you

  • shift into your plank. Keep the navel drawing up towards the spine, looking slightly forward,

  • and exhale sending it up on the tippy tip toes, drawing the navel up and back, pseeewwwwww.

  • Two more like that my friends, inhale in. As you exhale, go up and over, shoulders drawing

  • away from the ears here. Psewwwwww. Inhale in, exhale, pressing up and over to come back.

  • Whenever you're ready inhale, exhale, up and over, last time. Psewwwwww. And this time

  • I am going to practice lowering down, so even if you're not familiar with chataronga, hug

  • your elbows into the side body, you can always lower your knees here, and I am slowly just

  • check in by slowly lowering down even if I only lower half an inch and collapse and fall

  • and smile and laugh and fart, then that's great, but I am going to give it a try building

  • those muscles and toning the belly. So inhale in, shift your weight forward, and whenever

  • you're ready hugging those elbows in, I am going to slowly lower down my version just

  • checking in, and then whenever I fall into the belly, I do a new laugh, and I take a

  • moment here to rest. Psewwwwwwww. All right, last thing before we flip our burgers,

  • before we flip our pancakes and come flat on the back again, I am going to draw my fingertips

  • now towards my toes, forehead kissing the mat. Pressing the pelvis into the earth I

  • am going to inhale in, slowly lift my head and neck up, drawing the shoulders away from

  • the ear, shoulder blades in together. Psewwwwww. A little locust series. This is a great, full

  • body strengthener. Great for metabolism. Great for your nervous system. Just in general really

  • wonderful, full body posture. So inhale in as I exhale, I am going to slowly lift my

  • limbs. Psewwwwwww. Like Mission Impossible so I inhale in and exhale, pseewwwww, I float

  • up. I am drawing my shoulders away from ear, shoulders in and together. I can spread the

  • toes. I can point the toes. I want to have a little awareness in my hands and feet here.

  • I inhale, careful not to crunch the back of the neck, pseeewwwwww, and exhale, inhale,

  • so I am literally letting the breath move this posture. Psweeeeww. I can look forward,

  • or to support the lower back, I can look down, psewwwwwwww, a couple more breaths here. And

  • then exhale and release, psewwwwww, and then I repeat that this time inhaling, reaching

  • the fingertips forward, [inhale], and exhaling psewwwwww, lifting up, Mission Impossible,

  • letting things hover. Now, I can get a little creative here. I can

  • start to swim. [inhale] Psewwwww. This is a little cheesy, but full body strengthener.

  • I can keep my gaze down, my eyes closed, or I can look forward, pseewwww. I can also just

  • hold here and let my breath be what moves my posture. A couple of more breaths here.

  • When you feel satisfied, gently with grace, with control, release, bringing the palms

  • underneath the shoulders, and pressing up and back for a couple of breaths in child's

  • pose, counterpose rounding the spine as I send the sit bones back, and then swimming

  • the fingertips forward around the back to come here in balasama. Just a couple of breaths

  • here, psewwwwww. And then slowly I will trace a line with my fingertips up, transition to

  • all fours, cross the left ankle over the right this time as I cross through being mindful

  • of the ankles of course and the knees, using my fingertips and palms to support this transition

  • as I come back through ta, to dandasan, and then shifting my weight to my back, aahhhhhhh.

  • Once you find your way here, guess what? We have one more thing to do. Ahhhhhhh. We come

  • flat on the back. Once again, we inhale, draw that navel down, scoop the tail bone up, and

  • lift the shins, psewwww up towards the sky. So just as we started our sequence today I

  • am going to inhale. Reach my fingertips up over the head. Interlace the fingertips. Bring

  • them behind. I am creating a little hammock for my head here. Thumbs extending so that

  • I have a little extra support on the neck. Remember that big piece of fruit here. So

  • I am not crunching here, but I am nice and open. Elbows wide. Here we go, inhale in.

  • As you exhale, lift your head and neck and shoulder if they aren't already lifted.

  • And on an exhale, I am going to straighten my right leg. Psewwww, a little bit of a diagonal

  • here. So if you're looking, if you're in a room, if you're not outside and you're in

  • a room, then you can see the crease of where the wall and the ceiling meet. I am kind of

  • sending my right toes towards that crease. Lots of space, long in the spine, inhale in.

  • As I exhale, I am going to reach both fingertips up and over towards the left side of the room,

  • and this is where I am like holding Symba over the cliff here, so I am not collapsing

  • in, but I am holding Symba out like the circle of life. So nice, long lines is what I am

  • getting at here. Breathing, navel's drawing down, table and scooping up. Inhale in, exhale,

  • switch. Point your left toes, bend your right knee in, take Symba over to the other side.

  • Pseewwwww. A couple of breaths here in the circle of

  • life. Then the moves a circle, I am going to regret this, inhale in, exhale, shifting

  • up and over, taking Symba. I totally just thought of Symba right now. It's not something

  • I normally say [laughs] in practice, but reaching and then back and forth in your own time,

  • psewwww. So this is the equivalent of like this bicycle thing, but we're not crunching,

  • we're keeping it nice and open. So lots of space in the throat, psewwwwwww. Back and

  • forth, diagonal line, bent knee, pseewwwww. Psewwwwww, psewwwwwww. Sometimes in class

  • we take the palms together here Namaste two. And when my breath starts to get compromised

  • is when I can stop this, and then come back to it, or if I am starting to get this crunch

  • then instead of the space, then that's also a good time to take a rest. When you feel

  • satisfied, we'll come back to center. We can pulse here just like we did at the beginning

  • of class. And then hugging the knees into the chest.

  • I will finish with the hedgehog posture, rounding the spine, visualize lots of space between

  • each vertebrae, nose to knee keeping the shoulders and elbows relaxed, so I am tagging a little

  • weight in my elbows here. Hmmmmmmmmm. Then lastly, extending the fingertips to reach

  • towards the outer edges of the feet. I am totally scooping my tailbone up, drawing my

  • navel down, really compressing my belly, rinsing out, massaging those internal organs, psewwwwww,

  • one more breath, and then exhale just as we did before, recline, butterfly. Soles of the

  • feet together. I soften in the belly. I relax through the bowl of the pelvis here. Relax

  • the shoulder blades. Find that open chest. I take a deep breath in, then exhale out through

  • the mouth. Ahhhhhhhhhh. Two more like that, like a lion's breath inhale. [inhale] And

  • exhale, completely, psssshhhheeewwww. Last one, full breath, inhale, deeply [inhale],

  • and exhale, let it go, ahhhhhhhhhh. Draw the legs down one at a time, and then take a moment

  • here to rock on the heels psheewwwww, and rest. Hmmmmmmmm.

  • Okay, so that was our first sequence for Yoga for Weight Loss. Just a basic sequence. Do

  • what you can. Build up. Let it be a process rather than, "Oh, I can't do that, never watching

  • that, and I am going to try it." Give it a try, remember the beginning stages are always

  • the most difficult, and I am here for you. We have many more sequences that fall under

  • Yoga for Weight Loss among many other things for 2013. So subscribe to the channel. Be

  • sure to "like" Yoga with Adriene on Facebook so you don't miss out on anything. Let me

  • know if you have any questions. Please leave comments below, and good luck. Namaste.

Hello, and welcome to Yoga with Adriene. I am Adriene. Today we're going to learn a quick

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減肥瑜伽--40分鐘燃脂瑜伽鍛鍊! (Yoga For Weight Loss - 40 Minute Fat Burning Yoga Workout!)

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    Eva 發佈於 2021 年 01 月 14 日
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