WEBVTT 00:00:00.030 --> 00:00:02.550 hello and welcome to yoga with Adriene 00:00:02.550 --> 00:00:04.710 I'm Adriene today we're going to learn a 00:00:04.710 --> 00:00:07.950 quick sequence for weight loss so we're 00:00:07.950 --> 00:00:10.349 going to use the entire body stimulate 00:00:10.349 --> 00:00:13.259 the belly get that digestive tract happy 00:00:13.259 --> 00:00:15.240 and healthy for the new year and we're 00:00:15.240 --> 00:00:18.600 gonna begin today on our mats the on our 00:00:18.600 --> 00:00:19.109 backs 00:00:19.109 --> 00:00:22.789 so let's come to a flat back position 00:00:24.830 --> 00:00:27.570 and this ponytail is not working out for 00:00:27.570 --> 00:00:29.670 me there we go all right mm-hmm I'm 00:00:29.670 --> 00:00:32.149 going to tuck my chin into my chest 00:00:32.149 --> 00:00:33.899 lengthen through the back of the neck 00:00:33.899 --> 00:00:35.880 I'm gonna press into my head like I did 00:00:35.880 --> 00:00:38.250 in shavasan video I'm gonna press in my 00:00:38.250 --> 00:00:39.540 elbows I'm gonna draw my shoulder blades 00:00:39.540 --> 00:00:41.430 in together and down just creating a 00:00:41.430 --> 00:00:46.260 little space abroad collarbone here open 00:00:46.260 --> 00:00:46.739 chest 00:00:46.739 --> 00:00:50.430 mmm relax back down I'm gonna extend my 00:00:50.430 --> 00:00:52.469 legs out long and inhale reach my 00:00:52.469 --> 00:00:54.660 fingertips up and over my head full body 00:00:54.660 --> 00:00:58.020 stretch here from fingertips to toes I 00:00:58.020 --> 00:00:59.699 can point and flex the feet and this is 00:00:59.699 --> 00:01:01.649 organic here this is easy breezy 00:01:01.649 --> 00:01:04.080 beautiful covergirl and I really just 00:01:04.080 --> 00:01:05.430 want to take a moment right now to say 00:01:05.430 --> 00:01:07.320 that the more organic movement we can 00:01:07.320 --> 00:01:11.159 find and create the more correct we're 00:01:11.159 --> 00:01:13.680 doing our yoga so although I'm here to 00:01:13.680 --> 00:01:15.689 guide you feel free to move within the 00:01:15.689 --> 00:01:17.850 sequences especially as we continue on 00:01:17.850 --> 00:01:19.200 through the year find that organic 00:01:19.200 --> 00:01:22.590 movement in your body okay so I'm gonna 00:01:22.590 --> 00:01:24.600 inhale in stretch one last time just 00:01:24.600 --> 00:01:26.040 full body stretch just waking up from 00:01:26.040 --> 00:01:28.380 fingertips to toes and then on an exhale 00:01:28.380 --> 00:01:30.840 I'm gonna flex my feet toes up towards 00:01:30.840 --> 00:01:34.020 the sky and slowly Shh float my 00:01:34.020 --> 00:01:37.590 fingertips down by my side I'll plant my 00:01:37.590 --> 00:01:39.869 palms here and then just checking in 00:01:39.869 --> 00:01:41.280 with this core this valley which we're 00:01:41.280 --> 00:01:43.530 gonna bring a lot of attention to here 00:01:43.530 --> 00:01:45.119 at the top of the year just kind of 00:01:45.119 --> 00:01:46.500 stimulating massaging those internal 00:01:46.500 --> 00:01:49.290 organs again getting that digestive 00:01:49.290 --> 00:01:52.590 tract happy and healthy pressing into 00:01:52.590 --> 00:01:54.420 the palms instead of going right leg 00:01:54.420 --> 00:01:56.250 left leg or one leg than the other I'm 00:01:56.250 --> 00:01:57.770 gonna bring my awareness to my navel 00:01:57.770 --> 00:02:00.719 Judyann Abunda we draw the navel towards 00:02:00.719 --> 00:02:03.450 the spine tuck the pelvis and then just 00:02:03.450 --> 00:02:05.130 check in even if it's not possible in 00:02:05.130 --> 00:02:07.229 this moment I'm gonna slowly try to lift 00:02:07.229 --> 00:02:09.780 both knees up at the same time so you 00:02:09.780 --> 00:02:12.750 might be like haha 00:02:12.750 --> 00:02:14.879 and that's fine and then if that didn't 00:02:14.879 --> 00:02:16.049 happen in the first time and you want to 00:02:16.049 --> 00:02:17.819 try it again sometimes I can do it a 00:02:17.819 --> 00:02:20.489 couple times just to oh yeah check in 00:02:20.489 --> 00:02:24.269 with my Center from here I'll scoop the 00:02:24.269 --> 00:02:26.310 tailbone up letting my lower back become 00:02:26.310 --> 00:02:27.569 flush with the mat feel free to rock a 00:02:27.569 --> 00:02:29.159 little side to side hug your knees into 00:02:29.159 --> 00:02:32.909 your chest if you need a moment here and 00:02:32.909 --> 00:02:35.609 then from here I'm gonna inhale slowly 00:02:35.609 --> 00:02:37.560 lift my knees so that they're above my 00:02:37.560 --> 00:02:39.120 hip points now my lower back is gonna 00:02:39.120 --> 00:02:41.400 want to come up from the mat mm-hmm I'm 00:02:41.400 --> 00:02:43.439 gonna scoot my tailbone up and support 00:02:43.439 --> 00:02:46.109 my back by drawing my navel in also 00:02:46.109 --> 00:02:47.609 checking in with that center again 00:02:47.609 --> 00:02:50.489 connecting to the abdominal wall right 00:02:50.489 --> 00:02:53.459 away here I'm already feeling this fire 00:02:53.459 --> 00:02:56.849 in my belly so if I'm feeling like it's 00:02:56.849 --> 00:02:58.530 difficult to keep the lower back flush 00:02:58.530 --> 00:03:00.209 with the mat bring your knees a little 00:03:00.209 --> 00:03:01.829 bit in front of the hip points so rather 00:03:01.829 --> 00:03:04.019 than stacking them evenly especially for 00:03:04.019 --> 00:03:05.879 beginners it's nice to just get that 00:03:05.879 --> 00:03:07.739 lower back down to the ground I can 00:03:07.739 --> 00:03:09.480 point my feet here I can flex my T two 00:03:09.480 --> 00:03:12.599 feet my teat distances I can flex my 00:03:12.599 --> 00:03:15.299 feet I can spread my toes yogi toes it 00:03:15.299 --> 00:03:16.440 doesn't matter I just want a little bit 00:03:16.440 --> 00:03:17.819 of brightness a little bit awareness to 00:03:17.819 --> 00:03:19.139 the feet so I'm not just hanging into my 00:03:19.139 --> 00:03:22.769 bones here but I'm nice and stacked I'm 00:03:22.769 --> 00:03:25.560 bright in the feet inhale reach the 00:03:25.560 --> 00:03:27.629 fingertips up towards the sky and behind 00:03:27.629 --> 00:03:31.199 again on an exhale I settle in opening 00:03:31.199 --> 00:03:32.879 the shoulders then I'm gonna interlace 00:03:32.879 --> 00:03:35.430 here bring them behind my head keeping 00:03:35.430 --> 00:03:38.189 my thumbs extended here maybe giving my 00:03:38.189 --> 00:03:40.799 neck a little massage and then opening 00:03:40.799 --> 00:03:42.870 the shoulders now this whole time I'm 00:03:42.870 --> 00:03:44.669 not just hanging out I'm drawing my 00:03:44.669 --> 00:03:46.590 navel down I'm scooping my tailbone up 00:03:46.590 --> 00:03:48.299 so the opposite of that would look like 00:03:48.299 --> 00:03:50.879 this but I'm scooping my tailbone up 00:03:50.879 --> 00:03:53.519 drawing my navel towards my spine shins 00:03:53.519 --> 00:03:56.340 parallel with the ceiling knees in in 00:03:56.340 --> 00:03:57.750 front of the hip points if you needed a 00:03:57.750 --> 00:04:00.540 little more lower back support press 00:04:00.540 --> 00:04:02.099 your elbows into the mat tuck your chin 00:04:02.099 --> 00:04:04.009 into your chest inhale in as you exhale 00:04:04.009 --> 00:04:06.419 scoop your tailbone up draw your navel 00:04:06.419 --> 00:04:09.180 down and slowly begin to lift the head 00:04:09.180 --> 00:04:11.129 the neck the shoulders the elbows it 00:04:11.129 --> 00:04:12.150 doesn't have to be a big Cirque de 00:04:12.150 --> 00:04:14.519 Soleil move it can just be a nice little 00:04:14.519 --> 00:04:16.738 hover here in fact imagine you're 00:04:16.738 --> 00:04:19.649 holding a big piece of fruit maybe a big 00:04:19.649 --> 00:04:22.979 juicing mango or cantaloupe or whatever 00:04:22.979 --> 00:04:24.880 the heck you want in between your 00:04:24.880 --> 00:04:26.830 so rather than coming into a crunch as 00:04:26.830 --> 00:04:30.820 we're used to I'm creating space I'm 00:04:30.820 --> 00:04:34.060 really drawing my navel down as I keep 00:04:34.060 --> 00:04:35.350 my elbows nice and wide 00:04:35.350 --> 00:04:37.870 the tendency here is to crunch I'm gonna 00:04:37.870 --> 00:04:39.729 keep it nice and long imagining my big 00:04:39.729 --> 00:04:42.220 piece of fruit here my belly is working 00:04:42.220 --> 00:04:45.250 out right now and then tendency number 00:04:45.250 --> 00:04:46.720 two is that the elbows kind of want to 00:04:46.720 --> 00:04:47.320 come in 00:04:47.320 --> 00:04:49.690 to shield yourself from the hell and 00:04:49.690 --> 00:04:52.900 instead we want to open our self up to 00:04:52.900 --> 00:04:56.770 the light I was cheesy sorry but it's 00:04:56.770 --> 00:04:58.870 true so keeping it nice and open and 00:04:58.870 --> 00:05:01.270 soft in the face on that same grace note 00:05:01.270 --> 00:05:03.820 it's like instead of clinching here I'm 00:05:03.820 --> 00:05:05.200 letting my belly do the work I'm 00:05:05.200 --> 00:05:07.030 creating that inner fire I'm breathing 00:05:07.030 --> 00:05:10.210 nice long smooth deep breaths keeping 00:05:10.210 --> 00:05:19.510 those elbows wide using my thumb's to 00:05:19.510 --> 00:05:23.820 pull the back of the neck nice and long 00:05:29.729 --> 00:05:32.530 after a couple nice long deep breaths 00:05:32.530 --> 00:05:35.440 here I'll inhale in and exhale slowly 00:05:35.440 --> 00:05:36.130 lower down 00:05:36.130 --> 00:05:38.530 taking your rest here bringing the soles 00:05:38.530 --> 00:05:39.970 of the feet to the outer edges of the 00:05:39.970 --> 00:05:42.160 mat and then letting the two knees fall 00:05:42.160 --> 00:05:44.680 into Center I take a couple breaths here 00:05:44.680 --> 00:05:47.470 just relaxing and breathing into the 00:05:47.470 --> 00:05:49.660 belly again remember when you inhale we 00:05:49.660 --> 00:05:51.729 fill the body with air so that breath 00:05:51.729 --> 00:05:54.370 travels down when you exhale it comes 00:05:54.370 --> 00:05:56.229 back up and out through the nose or 00:05:56.229 --> 00:05:58.780 mouth so I'm taking my arms here to 00:05:58.780 --> 00:06:01.349 cactus arms just opening taking a 00:06:01.349 --> 00:06:05.740 breather and then I'll come back inhale 00:06:05.740 --> 00:06:07.630 bringing the knees above the hip points 00:06:07.630 --> 00:06:09.400 or slightly in front shins parallel 00:06:09.400 --> 00:06:11.650 right away scooping my tailbone up 00:06:11.650 --> 00:06:14.979 drawing my navel down interlacing the 00:06:14.979 --> 00:06:16.930 fingertips bringing them behind the head 00:06:16.930 --> 00:06:19.210 thumbs extended as once again I find 00:06:19.210 --> 00:06:21.700 that nice big open space between my chin 00:06:21.700 --> 00:06:24.310 and my chest my chin in my heart elbows 00:06:24.310 --> 00:06:26.020 are going to want to come in here but 00:06:26.020 --> 00:06:29.340 instead I'm going to open them out wide 00:06:29.340 --> 00:06:31.630 now you can see me pointing and flexing 00:06:31.630 --> 00:06:33.430 and moving my feet that's because rather 00:06:33.430 --> 00:06:35.500 than coming into our perfect asana shape 00:06:35.500 --> 00:06:38.270 which I'm not inspiring us 00:06:38.270 --> 00:06:40.730 I want us to I do want us to be in 00:06:40.730 --> 00:06:42.260 correct alignment but I want us to 00:06:42.260 --> 00:06:44.480 empower each other especially in yoga 00:06:44.480 --> 00:06:46.970 but in life to find what feels good and 00:06:46.970 --> 00:06:49.160 to work organic late into the posture 00:06:49.160 --> 00:06:52.400 then we come into whatever that perfect 00:06:52.400 --> 00:06:57.140 pose is so keeping it alive with 00:06:57.140 --> 00:06:59.540 listening to my body my belly's working 00:06:59.540 --> 00:07:01.040 really hard here again I'm going to take 00:07:01.040 --> 00:07:02.840 a couple nice long deep breaths 00:07:02.840 --> 00:07:05.750 let's take five here as I extend through 00:07:05.750 --> 00:07:08.260 the crown of the head and exhale 00:07:08.260 --> 00:07:10.880 scooping the tailbone up Shh 00:07:10.880 --> 00:07:13.280 elbows nice and wide skin of the face 00:07:13.280 --> 00:07:19.280 soft so even though I'm working really 00:07:19.280 --> 00:07:20.840 hard in the belly here keep breathing 00:07:20.840 --> 00:07:24.020 I'm finding a grace a sense of ease in 00:07:24.020 --> 00:07:28.400 the upper body supporting my lower back 00:07:28.400 --> 00:07:33.230 by drawing the navel in now I can take a 00:07:33.230 --> 00:07:36.650 rest here or to go one step further I'm 00:07:36.650 --> 00:07:38.840 going to inhale in as I exhale I'm gonna 00:07:38.840 --> 00:07:40.880 shoot my fingertips out towards the 00:07:40.880 --> 00:07:42.650 outer edges of my mat I'm going to turn 00:07:42.650 --> 00:07:44.540 my palms face up so those shoulders can 00:07:44.540 --> 00:07:46.430 really drop into socket coming away from 00:07:46.430 --> 00:07:48.770 the ears I can come into a mudra here if 00:07:48.770 --> 00:07:53.000 I like whatever you like open palms and 00:07:53.000 --> 00:07:54.320 we take a couple breaths here again 00:07:54.320 --> 00:07:55.760 building that fire in the belly 00:07:55.760 --> 00:07:58.820 massaging those internal organs staying 00:07:58.820 --> 00:08:00.860 nice and loose and easy breezy in the 00:08:00.860 --> 00:08:03.560 neck again knees are above the hip 00:08:03.560 --> 00:08:06.050 points are slightly in front I'm open in 00:08:06.050 --> 00:08:08.060 the throat chakra so I'm not crunching 00:08:08.060 --> 00:08:10.669 here but nice and open let's take one 00:08:10.669 --> 00:08:13.010 more deep breath here this is kind of 00:08:13.010 --> 00:08:14.720 like a cockroach pose I'm gonna regret 00:08:14.720 --> 00:08:16.130 this I'm gonna look at this video be 00:08:16.130 --> 00:08:18.410 like what are you doing but I am 00:08:18.410 --> 00:08:20.930 engaging my core here we go one last 00:08:20.930 --> 00:08:23.930 breath on an exhale I'm gonna come to 00:08:23.930 --> 00:08:25.430 recline butterfly soles of the feet 00:08:25.430 --> 00:08:27.710 together and just letting it all hang 00:08:27.710 --> 00:08:31.120 for one breath 00:08:32.539 --> 00:08:35.570 hmm then I extend my toes out reach my 00:08:35.570 --> 00:08:37.490 fingertips up and overhead again nice 00:08:37.490 --> 00:08:41.269 full body stretch then exhale floating 00:08:41.269 --> 00:08:46.100 the palms down Shh once again I'm gonna 00:08:46.100 --> 00:08:47.570 see if I can hug my knees into my chest 00:08:47.570 --> 00:08:49.190 by bringing them both in at the same 00:08:49.190 --> 00:08:53.380 time here we go see if I can do it 00:08:53.529 --> 00:08:56.540 and then rocking a little side to side 00:08:56.540 --> 00:09:01.670 massaging the lower back inhale draw the 00:09:01.670 --> 00:09:02.720 toes up towards the sky 00:09:02.720 --> 00:09:05.300 now if the legs straighten great if not 00:09:05.300 --> 00:09:07.459 keep them bent who cares bend your knees 00:09:07.459 --> 00:09:09.079 as generously as you need to we're 00:09:09.079 --> 00:09:10.370 letting the blood flow in the opposite 00:09:10.370 --> 00:09:11.930 direction I'm scooping my tailbone up 00:09:11.930 --> 00:09:16.100 navel down towards the earth if I can 00:09:16.100 --> 00:09:17.720 straighten my legs I'm gonna flex my 00:09:17.720 --> 00:09:19.519 feet so my toes are pointing now towards 00:09:19.519 --> 00:09:21.589 my face pressing into the heels pressing 00:09:21.589 --> 00:09:24.529 into the tops of the thighs and then 00:09:24.529 --> 00:09:26.779 inhale reaching the fingertips up and 00:09:26.779 --> 00:09:30.199 overhead exhale I'm gonna slowly lift 00:09:30.199 --> 00:09:32.540 just like I did before head neck 00:09:32.540 --> 00:09:34.339 shoulders as I reach my fingertips 00:09:34.339 --> 00:09:36.920 towards my ankles but again I'm not 00:09:36.920 --> 00:09:39.470 crunching here I'm keeping it nice and 00:09:39.470 --> 00:09:41.810 open in the upper body so still keeping 00:09:41.810 --> 00:09:44.870 that broadness in the chest fingertips 00:09:44.870 --> 00:09:46.579 reach towards the heels again if I bend 00:09:46.579 --> 00:09:50.750 my knees same no big deal here finding 00:09:50.750 --> 00:09:52.449 what feels good listening to my body 00:09:52.449 --> 00:09:55.010 keeping that big piece of fruit between 00:09:55.010 --> 00:09:56.959 my chin and chest shoulders drawing away 00:09:56.959 --> 00:10:00.170 from the ears one more breath here hang 00:10:00.170 --> 00:10:02.720 with me and then exhale we come back 00:10:02.720 --> 00:10:05.050 fingertips reaching up and overhead 00:10:05.050 --> 00:10:07.279 inhale in here extend through the crown 00:10:07.279 --> 00:10:10.069 of the head long neck exhale reach your 00:10:10.069 --> 00:10:12.529 fingertips draw your navel down reaching 00:10:12.529 --> 00:10:15.339 towards my heels 00:10:17.499 --> 00:10:20.499 inhale reach it back and now we flow 00:10:20.499 --> 00:10:25.970 exhale reaching up Shh inhale fingertips 00:10:25.970 --> 00:10:28.449 reaching up behind you 00:10:28.449 --> 00:10:32.149 exhale peeling it up nice and long in 00:10:32.149 --> 00:10:37.339 the spine inhale reaching back exhale 00:10:37.339 --> 00:10:39.769 navel draws up scoop your tailbone up 00:10:39.769 --> 00:10:44.470 towards your heels and back and two more 00:10:44.470 --> 00:11:00.290 inhale exhale now for a little more fire 00:11:00.290 --> 00:11:02.420 in the belly I can take five breaths to 00:11:02.420 --> 00:11:04.610 pulse here so I'm keeping my toes 00:11:04.610 --> 00:11:07.160 pointing or my heels flexing and I'll 00:11:07.160 --> 00:11:19.360 pulse kind of snorted on one of those 00:11:19.360 --> 00:11:21.709 okay I'm reaching towards the utterance 00:11:21.709 --> 00:11:23.420 is my feet inhale reach the fingertips 00:11:23.420 --> 00:11:27.290 back exhale floating the palms down root 00:11:27.290 --> 00:11:29.119 your palms to the earth and just for 00:11:29.119 --> 00:11:31.579 funsies checking in with my core i press 00:11:31.579 --> 00:11:34.730 into my palms and slowly lower down with 00:11:34.730 --> 00:11:36.949 control with ease even if I only get 00:11:36.949 --> 00:11:38.209 this far and then collapse and fall 00:11:38.209 --> 00:11:40.339 that's fine checking in with that belly 00:11:40.339 --> 00:11:45.379 that fire slowly lowering down using the 00:11:45.379 --> 00:11:47.119 palms navel drawing towards the spine 00:11:47.119 --> 00:11:49.639 and then when that the heels release I 00:11:49.639 --> 00:11:52.910 take a second here to relax in Rock the 00:11:52.910 --> 00:11:56.319 head a little side to side ear to ear 00:11:56.319 --> 00:11:57.980 when I'm satisfied 00:11:57.980 --> 00:12:00.199 I'll pancake the palms back down on the 00:12:00.199 --> 00:12:02.839 earth and inhale last time drawing those 00:12:02.839 --> 00:12:04.999 knees the same time back into the center 00:12:04.999 --> 00:12:07.040 this time crossing the right ankle over 00:12:07.040 --> 00:12:09.499 the left grabbing on to the outer edges 00:12:09.499 --> 00:12:10.999 of the feet I can take a second here to 00:12:10.999 --> 00:12:13.249 just find that full body smile bending 00:12:13.249 --> 00:12:14.720 the elbows left to right Rock a little 00:12:14.720 --> 00:12:17.269 side to side and then I'm gonna rock and 00:12:17.269 --> 00:12:19.670 roll it up north to south so inhale 00:12:19.670 --> 00:12:22.309 exhale start rocking you can do this a 00:12:22.309 --> 00:12:25.839 couple times here massaging the spine I 00:12:25.839 --> 00:12:28.610 might look and feel a little ridiculous 00:12:28.610 --> 00:12:30.520 at first 00:12:30.520 --> 00:12:33.760 it's also kind of working out the kinks 00:12:33.760 --> 00:12:37.930 and then eventually I will come to rise 00:12:37.930 --> 00:12:40.180 back up I put my hair back up hmm 00:12:40.180 --> 00:12:42.880 because my hair's all asymmetrical I did 00:12:42.880 --> 00:12:44.140 a movie last year and they cut it 00:12:44.140 --> 00:12:45.700 asymmetrical and I haven't got a haircut 00:12:45.700 --> 00:12:48.280 yet because I'm just going with the flow 00:12:48.280 --> 00:12:49.990 it's 2013 baby 00:12:49.990 --> 00:12:51.880 okay so I've created this fire in my 00:12:51.880 --> 00:12:53.620 belly I'm feeling it right now I'm going 00:12:53.620 --> 00:12:55.540 to continue on my journey by pressing 00:12:55.540 --> 00:12:57.610 the palms in front of me spreading the 00:12:57.610 --> 00:13:00.070 palms wide and then slowly transitioning 00:13:00.070 --> 00:13:02.430 to all fours 00:13:02.430 --> 00:13:05.170 so just situate situate yourself in the 00:13:05.170 --> 00:13:06.460 center of your mat come to that tabletop 00:13:06.460 --> 00:13:07.240 position 00:13:07.240 --> 00:13:09.280 spreading the palms wide I inhale in 00:13:09.280 --> 00:13:11.910 exhale press up and out of my foundation 00:13:11.910 --> 00:13:13.900 drawing the shoulders away from the ears 00:13:13.900 --> 00:13:16.150 here inhale look forward 00:13:16.150 --> 00:13:19.750 drop your belly and exhale I'm slowly 00:13:19.750 --> 00:13:21.670 going to transition into downward dog by 00:13:21.670 --> 00:13:24.310 curling the toes under walking my 00:13:24.310 --> 00:13:26.980 fingertips forward and then slowly 00:13:26.980 --> 00:13:29.170 lifting the hip points up towards the 00:13:29.170 --> 00:13:31.060 sky nice and slow on this first one as I 00:13:31.060 --> 00:13:34.450 pedal the feet up pressing into my palms 00:13:34.450 --> 00:13:36.790 tops of the shoulders rotating away from 00:13:36.790 --> 00:13:38.200 the ears just work it out here for a 00:13:38.200 --> 00:13:40.690 couple breaths nice long smooth deep 00:13:40.690 --> 00:13:44.470 breaths as I massage my feet and wake up 00:13:44.470 --> 00:13:47.340 my dog bending the knees generously and 00:13:47.340 --> 00:13:49.660 then now I'd like you to imagine there's 00:13:49.660 --> 00:13:51.400 a hurdle in the center of your mat 00:13:51.400 --> 00:13:54.670 remember track-and-field a fun nice to 00:13:54.670 --> 00:13:58.810 eat sour pickles anyway big big hurdle 00:13:58.810 --> 00:14:00.040 in the front of the mat a nice friendly 00:14:00.040 --> 00:14:02.820 hurdle right that's a metaphor if ever 00:14:02.820 --> 00:14:06.880 said one inhale in as you exhale you're 00:14:06.880 --> 00:14:08.500 gonna go up and over that hurdle so 00:14:08.500 --> 00:14:09.910 rather than just transitioning 00:14:09.910 --> 00:14:11.430 collapsing into the bones to plank oh 00:14:11.430 --> 00:14:13.870 I'm gonna go up and over and empower 00:14:13.870 --> 00:14:15.850 myself I'm gonna light up the body so 00:14:15.850 --> 00:14:18.400 inhale in as I exhale I'm gonna go up on 00:14:18.400 --> 00:14:20.620 my tippy tip toes drawing my navel up 00:14:20.620 --> 00:14:23.050 towards my spine and slowly shifting my 00:14:23.050 --> 00:14:26.560 weight forward into plank as I slowly 00:14:26.560 --> 00:14:28.750 lower my hip points I extend through the 00:14:28.750 --> 00:14:30.310 heels and squeeze the buttocks together 00:14:30.310 --> 00:14:32.020 shoulder blades in and together as I 00:14:32.020 --> 00:14:33.010 extend through the crown of the head 00:14:33.010 --> 00:14:35.140 maybe taking the gaze slightly forward 00:14:35.140 --> 00:14:37.330 and then I take a deep breath in here 00:14:37.330 --> 00:14:39.730 and exhale rock on the toes draw the 00:14:39.730 --> 00:14:42.190 navel up go back up and over that her 00:14:42.190 --> 00:14:44.950 Shh dropping the heels here doesn't 00:14:44.950 --> 00:14:46.150 matter if the heels touch the earth or 00:14:46.150 --> 00:14:48.790 not just working it out being in the 00:14:48.790 --> 00:14:51.070 moment inhale in as I exhale again up 00:14:51.070 --> 00:14:53.790 and over the hurdle think up and over 00:14:53.790 --> 00:14:56.650 and instead of settling in here to the 00:14:56.650 --> 00:14:58.480 bones I'm keeping that upward motion I'm 00:14:58.480 --> 00:15:00.430 drawing up through my navel squeezing my 00:15:00.430 --> 00:15:02.020 shoulder blades together I can begin to 00:15:02.020 --> 00:15:04.060 press into my heels maybe take the gaze 00:15:04.060 --> 00:15:07.510 slightly forward inhale in exhale back 00:15:07.510 --> 00:15:11.190 up and over send it back downward dog 00:15:11.190 --> 00:15:13.830 pedal the feet take a deep breath in 00:15:13.830 --> 00:15:17.710 then exhale up and over drawing the 00:15:17.710 --> 00:15:20.680 navel towards the spine and again 00:15:20.680 --> 00:15:22.330 instead of settling in here I come into 00:15:22.330 --> 00:15:24.130 my plank with an integrity with a nice 00:15:24.130 --> 00:15:27.520 strength in the core really stimulating 00:15:27.520 --> 00:15:30.940 those internal organs the abdominal wall 00:15:30.940 --> 00:15:33.100 nice and strong pressing up and out here 00:15:33.100 --> 00:15:37.870 I go up and over the hurdle and one more 00:15:37.870 --> 00:15:53.800 time deep breath in and exhale Shh pedal 00:15:53.800 --> 00:15:57.220 the feet drop the left heel slide the 00:15:57.220 --> 00:15:59.260 sole of the right foot up so rather than 00:15:59.260 --> 00:16:01.410 just hiking the leg up I'm going to 00:16:01.410 --> 00:16:06.060 slide draw a line with my right foot up 00:16:06.060 --> 00:16:08.200 keeping the hips level here so not 00:16:08.200 --> 00:16:09.610 letting them stack right now but keeping 00:16:09.610 --> 00:16:11.740 it nice and level drawing my navel in 00:16:11.740 --> 00:16:15.130 I'll inhale in exhale slowly bend that 00:16:15.130 --> 00:16:18.400 knee shift your weight forward nose to 00:16:18.400 --> 00:16:21.850 knee inhale extend drop the left heel 00:16:21.850 --> 00:16:24.970 lift the right leg up and exhale 00:16:24.970 --> 00:16:28.210 shifting forward nose to knee rounding 00:16:28.210 --> 00:16:31.300 the spine navel drawing it only three of 00:16:31.300 --> 00:16:35.350 these lifting up last one and exhale 00:16:35.350 --> 00:16:38.139 [Music] 00:16:38.139 --> 00:16:41.149 and this time stepping that right leg up 00:16:41.149 --> 00:16:42.470 into our runners lunge 00:16:42.470 --> 00:16:44.509 check it out working out the kinks 00:16:44.509 --> 00:16:46.070 opening up through the left hip crease 00:16:46.070 --> 00:16:47.680 peeling that right hip crease back 00:16:47.680 --> 00:16:50.690 making sure I'm not on a tightrope here 00:16:50.690 --> 00:16:52.370 but rather on two parallel lines and 00:16:52.370 --> 00:16:54.500 then looping the shoulders forward up 00:16:54.500 --> 00:16:56.089 and back I find a little bit of a lift 00:16:56.089 --> 00:16:58.519 so even if I'm not finding a big lift 00:16:58.519 --> 00:17:00.230 here just taking some of the weight out 00:17:00.230 --> 00:17:01.850 of my fingertips to check in with that 00:17:01.850 --> 00:17:05.419 core one breath here is we just check in 00:17:05.419 --> 00:17:09.230 and then planting the palms I'll step it 00:17:09.230 --> 00:17:13.309 back downward facing dog now dropping 00:17:13.309 --> 00:17:16.369 the right heel sliding the sole the left 00:17:16.369 --> 00:17:20.030 leg up I slide it on a breath in and on 00:17:20.030 --> 00:17:25.369 an exhale slowly shifting forward nice 00:17:25.369 --> 00:17:27.559 and slow nose to knee only do three of 00:17:27.559 --> 00:17:30.429 these here so take your time any Alexson 00:17:30.429 --> 00:17:32.990 dropping the right heel extending the 00:17:32.990 --> 00:17:34.429 left leg pressing up and out of the 00:17:34.429 --> 00:17:37.340 palms and shifting forward on an exhale 00:17:37.340 --> 00:17:41.650 nose to knee navel drawing up Shh 00:17:41.650 --> 00:17:45.290 last one inhale extending through the 00:17:45.290 --> 00:17:48.620 left leg right heel drops exhale 00:17:48.620 --> 00:17:50.720 shifting forward navel draws in nose to 00:17:50.720 --> 00:17:52.610 knee full body experience here nice and 00:17:52.610 --> 00:17:57.970 slow inhale extending the leg out and 00:17:57.970 --> 00:18:05.860 then hiking it back up runners lunge 00:18:05.860 --> 00:18:08.270 give it a little rock peel that left hip 00:18:08.270 --> 00:18:09.799 crease back here open up through the 00:18:09.799 --> 00:18:12.049 right hip crease take a second to come 00:18:12.049 --> 00:18:13.760 off the fingertips just to check in with 00:18:13.760 --> 00:18:15.470 your core looping the shoulders forward 00:18:15.470 --> 00:18:19.190 up and back inhale in smile exhale plant 00:18:19.190 --> 00:18:24.290 your palms this time step it to plank so 00:18:24.290 --> 00:18:26.360 whether I'm in full plank or half plank 00:18:26.360 --> 00:18:28.400 I'm wanting to create a nice straight 00:18:28.400 --> 00:18:29.840 line from the crown of the head to the 00:18:29.840 --> 00:18:31.850 tip of the tailbone this diagonal line 00:18:31.850 --> 00:18:34.760 I'm gonna inhale in here and exhale 00:18:34.760 --> 00:18:38.059 then my elbows just halfway Shh inhale 00:18:38.059 --> 00:18:43.130 extend exhale bending halfway inhale 00:18:43.130 --> 00:18:46.400 extend and last time only three halfway 00:18:46.400 --> 00:18:50.080 and then we come up all fours bring 00:18:50.080 --> 00:18:52.360 typicals together open the knees as wide 00:18:52.360 --> 00:18:55.120 as the mat inhale scoop your heart and 00:18:55.120 --> 00:18:57.700 exhale hallelujah we send the sit bones 00:18:57.700 --> 00:19:00.130 back to kiss the heels and we can either 00:19:00.130 --> 00:19:02.710 rest here in extended Child's Pose or we 00:19:02.710 --> 00:19:05.769 can slowly draw the palms together and 00:19:05.769 --> 00:19:07.899 take a variation here bringing the palms 00:19:07.899 --> 00:19:14.110 behind the head hmmm three nice long 00:19:14.110 --> 00:19:17.309 deep breaths here 00:19:22.830 --> 00:19:25.870 on your inhale see if you can fill the 00:19:25.870 --> 00:19:30.519 lower back were there on your exhale 00:19:30.519 --> 00:19:32.470 imagine your sit bones melting down to 00:19:32.470 --> 00:19:40.389 kiss your heels inhale in exhale drawing 00:19:40.389 --> 00:19:42.519 the shoulder blades in and together so 00:19:42.519 --> 00:19:43.870 there's lots of space between the ears 00:19:43.870 --> 00:19:47.830 and shoulders even here after three 00:19:47.830 --> 00:19:50.110 breaths all inhaling again to look up 00:19:50.110 --> 00:19:52.570 drawing my fingertips forward and again 00:19:52.570 --> 00:19:54.220 nothing fancy just a nice organic 00:19:54.220 --> 00:19:56.610 transition here as I spread the palms 00:19:56.610 --> 00:19:59.649 awareness and all ten fingerprints come 00:19:59.649 --> 00:20:01.149 back to all fours 00:20:01.149 --> 00:20:03.279 and whenever you're ready curling the 00:20:03.279 --> 00:20:06.220 toes under drawing that navel in as I 00:20:06.220 --> 00:20:11.760 slowly lift up down or facing dog 00:20:12.240 --> 00:20:14.470 same thing with a little bit of a twist 00:20:14.470 --> 00:20:16.330 now here we go dropping the left heel 00:20:16.330 --> 00:20:18.519 I'll inhale slide the sole the right 00:20:18.519 --> 00:20:20.019 foot up keep drawing your navel in 00:20:20.019 --> 00:20:22.539 towards your spine on an exhale I'm 00:20:22.539 --> 00:20:23.860 going to shift my weight but this time 00:20:23.860 --> 00:20:26.320 gonna really consider going up and over 00:20:26.320 --> 00:20:29.549 my hurdle as I draw my nose to my knee 00:20:29.549 --> 00:20:31.990 inhale extend it back dropping the left 00:20:31.990 --> 00:20:34.840 heel extend the right leg this time up 00:20:34.840 --> 00:20:36.519 and over but I'm gonna bring my right 00:20:36.519 --> 00:20:41.100 knee to my right elbow hovering Shh 00:20:41.100 --> 00:20:44.409 pressing up and over sending that right 00:20:44.409 --> 00:20:47.169 leg back left heel down this time I'm 00:20:47.169 --> 00:20:49.600 going to shift weight twisting to bring 00:20:49.600 --> 00:20:53.700 my right knee to my left elbow hovering 00:20:53.700 --> 00:20:58.840 up and over as I extend and then all the 00:20:58.840 --> 00:21:01.800 way through and into my luggage 00:21:01.800 --> 00:21:04.470 runners lunge right leg forward 00:21:04.470 --> 00:21:06.490 preparing for high lunge here I'm going 00:21:06.490 --> 00:21:08.620 to draw my navel into my spine press 00:21:08.620 --> 00:21:10.720 into the front foot and extend my back 00:21:10.720 --> 00:21:13.750 heel inhale reaching the fingertips 00:21:13.750 --> 00:21:16.540 forward up and back lifting in the heart 00:21:16.540 --> 00:21:19.450 to come all the way up to high lunge now 00:21:19.450 --> 00:21:21.580 there's plenty of variations here we can 00:21:21.580 --> 00:21:22.900 keep the hands on the waistline for a 00:21:22.900 --> 00:21:25.330 little more stability here if I feel 00:21:25.330 --> 00:21:26.470 like my shoulders are cramping in 00:21:26.470 --> 00:21:28.950 towards my ears I can open up Flying V 00:21:28.950 --> 00:21:32.440 I'm gonna inhale in here as I exhale I'm 00:21:32.440 --> 00:21:34.270 gonna draw my heel towards the back wall 00:21:34.270 --> 00:21:36.820 really opening up through the left hip 00:21:36.820 --> 00:21:39.420 crease peeling my right hip crease back 00:21:39.420 --> 00:21:41.740 now soften through the front ribcage 00:21:41.740 --> 00:21:43.120 draw your navel in towards your spine 00:21:43.120 --> 00:21:46.570 tuck your pelvis in inhale high lunge 00:21:46.570 --> 00:21:49.630 as you exhale flow your fingertips down 00:21:49.630 --> 00:21:52.270 and away opening the shoulders now 00:21:52.270 --> 00:21:53.890 inhale I'm gonna bring my belly to my 00:21:53.890 --> 00:21:56.530 thigh shifting forward inhale reaching 00:21:56.530 --> 00:22:01.929 forward up and back exhale opening by 00:22:01.929 --> 00:22:03.820 bringing the fingertips slightly behind 00:22:03.820 --> 00:22:06.309 the hip points two more like this inhale 00:22:06.309 --> 00:22:09.450 belly to the thigh reaching forward up 00:22:09.450 --> 00:22:14.260 and back strong in that back leg exhale 00:22:14.260 --> 00:22:17.320 floating the fingertips behind last one 00:22:17.320 --> 00:22:20.350 inhale belly to thigh press up and out 00:22:20.350 --> 00:22:23.559 of your foundation to reach it up and 00:22:23.559 --> 00:22:25.330 then exhale floating the fingertips 00:22:25.330 --> 00:22:28.360 behind belly comes to the thigh to come 00:22:28.360 --> 00:22:32.140 down Shh one fingertips to the mat two I 00:22:32.140 --> 00:22:34.240 plant the palms and step it back 00:22:34.240 --> 00:22:35.679 downward facing dog 00:22:35.679 --> 00:22:38.830 pedal the feet work it out by now you 00:22:38.830 --> 00:22:40.480 might notice that your downward dog is 00:22:40.480 --> 00:22:42.210 starting to feel a little bit different 00:22:42.210 --> 00:22:44.410 maybe creating a little more space 00:22:44.410 --> 00:22:46.210 putting more weight in the lower body by 00:22:46.210 --> 00:22:47.440 pressing up and out of the palms 00:22:47.440 --> 00:22:49.300 pressing into that fleshy part between 00:22:49.300 --> 00:22:52.210 the index finger and thumb rock your 00:22:52.210 --> 00:22:53.800 pelvis towards the sky same thing on the 00:22:53.800 --> 00:22:54.790 other side dropping the right heel 00:22:54.790 --> 00:22:57.250 inhale slide the sole of the left foot 00:22:57.250 --> 00:23:00.940 up inhale in as you exhale nose to knee 00:23:00.940 --> 00:23:03.670 think up and over the ridge so I'm 00:23:03.670 --> 00:23:04.980 really drawing my navel 00:23:04.980 --> 00:23:08.520 towards my spine here nose Tanish inhale 00:23:08.520 --> 00:23:11.780 extending dropping the right heel and 00:23:11.780 --> 00:23:13.460 exhale 00:23:13.460 --> 00:23:18.090 excuse me left knee to left elbow hover 00:23:18.090 --> 00:23:23.309 inhale extend and exhale crossing over 00:23:23.309 --> 00:23:29.330 left knee to right elbow up and over 00:23:29.330 --> 00:23:33.450 extend and then slowly going up and over 00:23:33.450 --> 00:23:36.840 the hurdle and shifting into my runners 00:23:36.840 --> 00:23:38.820 lunge on the other side take a second to 00:23:38.820 --> 00:23:40.650 check in remember building from the 00:23:40.650 --> 00:23:42.540 ground up so it's different for everyone 00:23:42.540 --> 00:23:45.210 hug the inner thighs together peel that 00:23:45.210 --> 00:23:46.500 left hip crease back and when you're 00:23:46.500 --> 00:23:47.760 ready inhale reaching the fingertips 00:23:47.760 --> 00:23:50.100 forward up and back as I come into my 00:23:50.100 --> 00:23:52.440 high lunge coming onto the tippy tip 00:23:52.440 --> 00:23:54.030 toes here for a second and then settling 00:23:54.030 --> 00:23:56.280 in by drawing that back heel towards the 00:23:56.280 --> 00:23:58.320 back wall peeling that left hip crease 00:23:58.320 --> 00:24:01.080 in tucking the pelvis drawing the navel 00:24:01.080 --> 00:24:03.090 in towards the spine remember we can 00:24:03.090 --> 00:24:04.260 always keep the hands on the waistline 00:24:04.260 --> 00:24:07.080 here and just breathe hugging those 00:24:07.080 --> 00:24:09.840 thighs together to move into our flow 00:24:09.840 --> 00:24:11.309 well inhale reach the fingertips forward 00:24:11.309 --> 00:24:15.419 up and back exhale float them behind and 00:24:15.419 --> 00:24:17.130 here we go belly to the top of the thigh 00:24:17.130 --> 00:24:18.270 extending through the crown of the head 00:24:18.270 --> 00:24:20.580 as I inhale extending that back leg 00:24:20.580 --> 00:24:22.440 towards the back wall inhale reach 00:24:22.440 --> 00:24:25.530 forward up and back lifting the heart 00:24:25.530 --> 00:24:26.730 drawing the navel in towards the spine 00:24:26.730 --> 00:24:30.350 exhale float the fingertips behind 00:24:30.350 --> 00:24:32.549 inhale squeezing those inner thighs 00:24:32.549 --> 00:24:34.740 together belly to the top of the thigh 00:24:34.740 --> 00:24:37.530 as I reach forward breathe in up and 00:24:37.530 --> 00:24:43.260 back and exhale floating behind inhale 00:24:43.260 --> 00:24:48.679 last time reaching forward up and back 00:24:48.679 --> 00:24:52.380 and exhale nice and soft in the face as 00:24:52.380 --> 00:24:54.929 I float the fingertips behind and then 00:24:54.929 --> 00:24:56.990 bringing my belly to the thigh part one 00:24:56.990 --> 00:24:59.850 fingertips to the mat part two I'm gonna 00:24:59.850 --> 00:25:01.380 rock my back foot up to meet the front 00:25:01.380 --> 00:25:04.380 and come into a forward fold it's an 00:25:04.380 --> 00:25:06.720 awesome feet can be flushed together or 00:25:06.720 --> 00:25:07.860 feet hip-width apart 00:25:07.860 --> 00:25:09.720 inhale with your fingertips on the mat 00:25:09.720 --> 00:25:12.690 look in front of you nice long spine and 00:25:12.690 --> 00:25:16.110 then exhale bowing forward uttanasan 00:25:16.110 --> 00:25:18.390 if the legs don't straighten who care 00:25:18.390 --> 00:25:20.460 bend them generously you can bend them 00:25:20.460 --> 00:25:22.260 back and forth kind of pulsing here for 00:25:22.260 --> 00:25:27.600 a couple breaths for a deeper stretch we 00:25:27.600 --> 00:25:29.400 can take the hands to the ankles then 00:25:29.400 --> 00:25:31.620 the elbows left to right inhale extend 00:25:31.620 --> 00:25:35.850 an exhale bowing forward so we're all 00:25:35.850 --> 00:25:37.560 levels here so just find what feels good 00:25:37.560 --> 00:25:39.540 we're breathing into the backs of the 00:25:39.540 --> 00:25:41.280 legs breathing into the back and still 00:25:41.280 --> 00:25:43.020 drawing that navel up towards the spine 00:25:43.020 --> 00:25:47.730 really drawing the navel in inhale in on 00:25:47.730 --> 00:25:50.670 an exhale we'll release and then slowly 00:25:50.670 --> 00:25:53.550 abandoning the knees I'll slowly roll up 00:25:53.550 --> 00:25:56.070 the whole time drawing my navel in 00:25:56.070 --> 00:25:58.940 towards my spine tucking the pelvis in 00:25:58.940 --> 00:26:01.140 finding my footing drawing energy up 00:26:01.140 --> 00:26:02.880 through the arches the feet as they come 00:26:02.880 --> 00:26:05.430 into Tadasana Mountain Pose looping the 00:26:05.430 --> 00:26:07.500 shoulders forward up and back and then 00:26:07.500 --> 00:26:09.060 eventually bringing my palms together at 00:26:09.060 --> 00:26:09.570 the heart 00:26:09.570 --> 00:26:12.840 tucking the pelvis in observe your 00:26:12.840 --> 00:26:19.200 breath here now I'm gonna come to the 00:26:19.200 --> 00:26:21.900 center of my mat just to demonstrate 00:26:21.900 --> 00:26:24.420 this but you can stay at the head of 00:26:24.420 --> 00:26:26.190 your mat we're gonna inhale in lift the 00:26:26.190 --> 00:26:28.260 sternum to the thumbs tuck your pelvis 00:26:28.260 --> 00:26:31.200 in extend to the crown of the head as 00:26:31.200 --> 00:26:36.170 you exhale bend your knees and slowly 00:26:36.170 --> 00:26:38.220 we'll reach the fingertips up towards 00:26:38.220 --> 00:26:40.350 the sky fingertips left to right as I 00:26:40.350 --> 00:26:42.810 inhale I can take the gaze up palms come 00:26:42.810 --> 00:26:45.270 together and then exhale belly to the 00:26:45.270 --> 00:26:48.720 thighs i swan dive forward belly to the 00:26:48.720 --> 00:26:52.440 thigh straighten the legs for one breath 00:26:52.440 --> 00:26:54.840 inhale and then exhale this time bend 00:26:54.840 --> 00:26:56.280 them generously as you scoop your 00:26:56.280 --> 00:26:58.770 tailbone in fingertips reach forward up 00:26:58.770 --> 00:26:59.070 and back 00:26:59.070 --> 00:27:01.440 Ooka tossing just for five breaths one 00:27:01.440 --> 00:27:04.680 time only one time only Ooka tossin so 00:27:04.680 --> 00:27:06.540 far mauka tossin I've drawn my palms 00:27:06.540 --> 00:27:08.970 into my heart here I'm gonna melt the 00:27:08.970 --> 00:27:12.150 belly to the thigh and then I'm gonna 00:27:12.150 --> 00:27:13.440 move into a twist so I'm actually gonna 00:27:13.440 --> 00:27:16.890 come profile now to show you this still 00:27:16.890 --> 00:27:18.300 working out all these angles so here we 00:27:18.300 --> 00:27:20.460 go sending my sit bones back palms 00:27:20.460 --> 00:27:21.840 together I'm gonna inhale look forward 00:27:21.840 --> 00:27:23.370 as I exhale I'm going to bring the outer 00:27:23.370 --> 00:27:25.770 edge of my right arm to the outer edge 00:27:25.770 --> 00:27:27.930 of my left thigh so pancaking the palms 00:27:27.930 --> 00:27:30.810 together here and namaste outer edge of 00:27:30.810 --> 00:27:31.360 the right arm 00:27:31.360 --> 00:27:32.770 comes to the outer edge of the left arm 00:27:32.770 --> 00:27:34.960 now I'm not gonna collapse here this is 00:27:34.960 --> 00:27:37.210 gonna be the tendency no worries that's 00:27:37.210 --> 00:27:40.720 normal so I'm going to grow through my 00:27:40.720 --> 00:27:43.630 spine pressing into the palms sometimes 00:27:43.630 --> 00:27:47.020 taking a right fist chair and bringing 00:27:47.020 --> 00:27:48.820 it in to the left palm is nice because 00:27:48.820 --> 00:27:51.130 you can press the left palm up and out 00:27:51.130 --> 00:27:53.950 of the fist to find that length see mmm 00:27:53.950 --> 00:27:56.340 it's kind of cool - makes me feel like 00:27:56.340 --> 00:27:58.840 much cooler than I have like a ninja or 00:27:58.840 --> 00:28:02.590 something like mmm shut up Adrienne okay 00:28:02.590 --> 00:28:03.760 here we go extending through the crown 00:28:03.760 --> 00:28:06.669 of the head palms pancaking together or 00:28:06.669 --> 00:28:09.280 using this fist to Paul maneuver to 00:28:09.280 --> 00:28:10.330 extend through the crown of the head 00:28:10.330 --> 00:28:13.090 five nice long deep breaths here don't 00:28:13.090 --> 00:28:14.470 let your belly go here draw your navel 00:28:14.470 --> 00:28:15.340 in towards your spine 00:28:15.340 --> 00:28:17.860 it's twist really opening the heart 00:28:17.860 --> 00:28:19.870 towards the left side of the room extend 00:28:19.870 --> 00:28:20.830 through the crown of the head now you 00:28:20.830 --> 00:28:22.360 can see here my right knees trying to 00:28:22.360 --> 00:28:24.160 come forward I'm gonna see if I can keep 00:28:24.160 --> 00:28:26.470 my hips in line and knees together here 00:28:26.470 --> 00:28:28.030 so I have a lot of things on my 00:28:28.030 --> 00:28:32.320 checklist here and as I breathe deep mmm 00:28:32.320 --> 00:28:34.150 to go a little bit deeper I can release 00:28:34.150 --> 00:28:35.650 the right fingertips to the ground and 00:28:35.650 --> 00:28:39.820 inhale open up through the left wing one 00:28:39.820 --> 00:28:41.260 more deep breath in here wherever you 00:28:41.260 --> 00:28:41.440 are 00:28:41.440 --> 00:28:44.140 exhale slowly melt it back to Center 00:28:44.140 --> 00:28:46.059 straighten your legs inhale look forward 00:28:46.059 --> 00:28:49.990 flat back position good exhale bending 00:28:49.990 --> 00:28:52.000 the knees generously hands to the heart 00:28:52.000 --> 00:28:54.040 and I'm going to repeat the same thing 00:28:54.040 --> 00:28:56.799 on the other side so inhale extending 00:28:56.799 --> 00:28:59.049 forward exhale bringing the outer edge 00:28:59.049 --> 00:29:00.910 of the left arm now to the outer edge of 00:29:00.910 --> 00:29:01.960 the right like I'm gonna work really 00:29:01.960 --> 00:29:04.059 hard to keep my knees together here as I 00:29:04.059 --> 00:29:09.610 pancake the palms and find my twist so I 00:29:09.610 --> 00:29:11.470 know you can see my back here mom to 00:29:11.470 --> 00:29:14.500 keep talking so twists are amazing for 00:29:14.500 --> 00:29:17.290 the belly they're detoxifying they 00:29:17.290 --> 00:29:19.630 massage those internal organs so they 00:29:19.630 --> 00:29:21.510 help us process our food better 00:29:21.510 --> 00:29:23.080 extending through the crown of the head 00:29:23.080 --> 00:29:25.750 I'm gonna breathe in exhale bowing 00:29:25.750 --> 00:29:28.210 forward take a couple breaths here to 00:29:28.210 --> 00:29:30.330 just let it go 00:29:30.330 --> 00:29:34.350 so yeah twists are amazing for our belly 00:29:34.350 --> 00:29:40.120 they've toned the belly they detox and 00:29:40.120 --> 00:29:41.890 then slowly I'm gonna walk my palms 00:29:41.890 --> 00:29:43.510 forward from here I can bend my knees if 00:29:43.510 --> 00:29:45.110 I need to and 00:29:45.110 --> 00:29:46.490 nice and easy I'm gonna step with one 00:29:46.490 --> 00:29:48.740 leg back downward dog and the other 00:29:48.740 --> 00:29:53.150 downward dog taking a minute to rest 00:29:53.150 --> 00:29:58.520 here peddling the feet let me go through 00:29:58.520 --> 00:30:00.530 one more hurdle sequence inhale in 00:30:00.530 --> 00:30:02.809 exhale think up and over as you shift 00:30:02.809 --> 00:30:04.700 into your plank keep the navel drawing 00:30:04.700 --> 00:30:06.230 up towards the spine looking slightly 00:30:06.230 --> 00:30:09.740 forward then exhale sending it up on the 00:30:09.740 --> 00:30:12.290 tippy tip toes drawing the navel up and 00:30:12.290 --> 00:30:15.740 back two more like that my friends 00:30:15.740 --> 00:30:18.710 inhale in as you exhale go up and over 00:30:18.710 --> 00:30:20.570 shoulders drawing away from the ears 00:30:20.570 --> 00:30:27.260 here inhale in exhale pressing up and 00:30:27.260 --> 00:30:32.929 over to come back whenever you're ready 00:30:32.929 --> 00:30:38.990 inhale exhale up and over last time and 00:30:38.990 --> 00:30:41.570 this time I'm gonna practice lowering 00:30:41.570 --> 00:30:42.950 down so even if you're not familiar with 00:30:42.950 --> 00:30:44.900 chaturanga hug your elbows into the side 00:30:44.900 --> 00:30:46.070 body you can always lower your knees 00:30:46.070 --> 00:30:47.750 here and I'm gonna slowly just check in 00:30:47.750 --> 00:30:49.190 by slowly lowering down even if I only 00:30:49.190 --> 00:30:51.500 lower half an inch and collapse and fall 00:30:51.500 --> 00:30:53.690 and smile and laugh and bark then that's 00:30:53.690 --> 00:30:55.340 great but I'm gonna I'm gonna give it a 00:30:55.340 --> 00:30:57.559 try building those muscles and toning 00:30:57.559 --> 00:31:00.770 the belly so inhale in shift your weight 00:31:00.770 --> 00:31:03.290 forward and whenever you're ready 00:31:03.290 --> 00:31:05.270 hugging those elbows in I'm gonna slowly 00:31:05.270 --> 00:31:07.460 lower down my version just checking in 00:31:07.460 --> 00:31:09.590 and then whenever I fall onto the belly 00:31:09.590 --> 00:31:12.650 I do and I laugh and I take a moment 00:31:12.650 --> 00:31:16.580 here to rest alright last thing before 00:31:16.580 --> 00:31:18.919 we flip our burgers before they flip up 00:31:18.919 --> 00:31:20.390 pancakes and comb and flat on the back 00:31:20.390 --> 00:31:23.720 again I'm going to draw my fingertips 00:31:23.720 --> 00:31:26.059 now towards my toes forehead kissing the 00:31:26.059 --> 00:31:29.270 mat pressing the pelvis into the earth 00:31:29.270 --> 00:31:30.559 I'm going to inhale in 00:31:30.559 --> 00:31:33.590 slowly lift my head and neck up drawing 00:31:33.590 --> 00:31:34.790 the shoulders away from the ears 00:31:34.790 --> 00:31:38.419 shoulder blades in and together a little 00:31:38.419 --> 00:31:41.000 locust series this is great full body 00:31:41.000 --> 00:31:44.450 strengthener great for metabolism great 00:31:44.450 --> 00:31:46.309 for your nervous system just in general 00:31:46.309 --> 00:31:48.650 a really wonderful full body posture so 00:31:48.650 --> 00:31:51.140 inhale in as I exhale I'm gonna slowly 00:31:51.140 --> 00:31:54.620 lift my limbs like Mission Impossible so 00:31:54.620 --> 00:31:58.790 I inhale in and exhale I float up I'm 00:31:58.790 --> 00:32:00.380 my shoulders away from my ears shoulder 00:32:00.380 --> 00:32:02.600 blades in and together I can spread the 00:32:02.600 --> 00:32:04.310 toes I can point the toes I want to have 00:32:04.310 --> 00:32:06.560 a little awareness in my hands and feet 00:32:06.560 --> 00:32:09.170 here I inhale careful not to crunch the 00:32:09.170 --> 00:32:13.310 back of the neck and exhale inhale so 00:32:13.310 --> 00:32:15.260 I'm literally letting the breath move 00:32:15.260 --> 00:32:18.860 this posture I can look forward or to 00:32:18.860 --> 00:32:21.670 support the lower back I can look down a 00:32:21.670 --> 00:32:25.400 couple more breaths here and then exhale 00:32:25.400 --> 00:32:29.240 release and then I repeat that this time 00:32:29.240 --> 00:32:32.290 inhaling reaching the fingertips forward 00:32:32.290 --> 00:32:35.810 exhaling lifting up mission impossible' 00:32:35.810 --> 00:32:38.330 letting things hover now I can get a 00:32:38.330 --> 00:32:42.040 little creative here I can start to swim 00:32:42.550 --> 00:32:45.200 this is a little cheesy but full body 00:32:45.200 --> 00:32:47.390 strengthener I can keep my gaze down my 00:32:47.390 --> 00:32:49.910 eyes closed or I can look forward I can 00:32:49.910 --> 00:32:52.400 also just hold here and let my breath be 00:32:52.400 --> 00:32:54.680 what moves my posture a couple more 00:32:54.680 --> 00:32:55.960 breaths here when you feel satisfied 00:32:55.960 --> 00:32:58.190 gently with grace with control release 00:32:58.190 --> 00:32:59.750 bringing the palms underneath the 00:32:59.750 --> 00:33:02.690 shoulders and pressing up and back for a 00:33:02.690 --> 00:33:05.660 couple of breaths in Child's Pose 00:33:05.660 --> 00:33:08.150 counter pose rounding the spine as I 00:33:08.150 --> 00:33:10.700 send the sit bones back and then 00:33:10.700 --> 00:33:12.470 swimming the fingertips forward and 00:33:12.470 --> 00:33:17.380 around and back to come here in balasana 00:33:17.380 --> 00:33:18.760 [Music] 00:33:18.760 --> 00:33:23.150 just a couple breaths here and then 00:33:23.150 --> 00:33:25.130 slowly I'll trace in line with my 00:33:25.130 --> 00:33:27.640 fingertips up transition to all fours 00:33:27.640 --> 00:33:30.290 cross the left ankle over the right this 00:33:30.290 --> 00:33:32.720 time as I cross through being mindful of 00:33:32.720 --> 00:33:34.250 the ankles of course in the knees using 00:33:34.250 --> 00:33:35.810 my fingertips and palms to support this 00:33:35.810 --> 00:33:40.040 transition as I come back through da - 00:33:40.040 --> 00:33:44.770 dun da Singh and then shifting my weight 00:33:44.770 --> 00:33:49.460 to my back once you find your way here 00:33:49.460 --> 00:33:53.410 guess what we have one more thing to do 00:33:56.080 --> 00:33:59.510 we come flat on the back once again we 00:33:59.510 --> 00:34:01.820 inhale draw that navel down scoop the 00:34:01.820 --> 00:34:04.340 tailbone up and lift the shins shrub 00:34:04.340 --> 00:34:06.710 towards the sky so just as we started 00:34:06.710 --> 00:34:08.150 our sequence today I'm going to inhale 00:34:08.150 --> 00:34:10.300 reach my fingertips up overhead ahead 00:34:10.300 --> 00:34:12.199 interlace the fingertips 00:34:12.199 --> 00:34:13.909 behind I'm creating a little hammock for 00:34:13.909 --> 00:34:17.359 my head here thumbs extending so that's 00:34:17.359 --> 00:34:18.799 I have a little extra support on the 00:34:18.799 --> 00:34:20.899 neck remember that big piece of fruit 00:34:20.899 --> 00:34:23.809 here so I'm not crunching here but I'm 00:34:23.809 --> 00:34:27.829 nice and open elbows wide here we go 00:34:27.829 --> 00:34:29.780 inhale in as you exhale lift your head 00:34:29.780 --> 00:34:30.859 and neck and shoulders if they aren't 00:34:30.859 --> 00:34:34.549 already lifted and on an exhale I'm 00:34:34.549 --> 00:34:37.489 gonna straighten my right leg a little 00:34:37.489 --> 00:34:39.049 bit of a diagonal here so if you're 00:34:39.049 --> 00:34:41.000 looking if you're in a room if you're 00:34:41.000 --> 00:34:42.799 not outside you're in a room then you 00:34:42.799 --> 00:34:44.839 can see the crease of where the wall and 00:34:44.839 --> 00:34:46.730 the ceiling meet I'm kind of sending my 00:34:46.730 --> 00:34:50.899 right toes towards that crease lots of 00:34:50.899 --> 00:34:51.469 space 00:34:51.469 --> 00:34:54.139 long in the spine inhale in as I exhale 00:34:54.139 --> 00:34:56.659 I'm gonna reach both fingertips up and 00:34:56.659 --> 00:34:58.549 over towards the left side of the room 00:34:58.549 --> 00:35:01.099 and this is where I'm like holding Symba 00:35:01.099 --> 00:35:02.930 over the cliff here so I'm not 00:35:02.930 --> 00:35:05.119 collapsing in but I'm holding some bow 00:35:05.119 --> 00:35:08.869 like the circle of life so nice long 00:35:08.869 --> 00:35:10.160 lines is what I'm getting at here 00:35:10.160 --> 00:35:12.470 breathing navels drawing down table and 00:35:12.470 --> 00:35:15.819 scooping up inhale in exhale switch 00:35:15.819 --> 00:35:17.990 point your left toes bend your right 00:35:17.990 --> 00:35:19.490 knee and take some over to the other 00:35:19.490 --> 00:35:28.609 side couple breaths here this I'm gonna 00:35:28.609 --> 00:35:31.460 regret this inhale in exhale shifting up 00:35:31.460 --> 00:35:33.559 and over taking Simba I totally just 00:35:33.559 --> 00:35:34.880 thought of Simba right now it's not 00:35:34.880 --> 00:35:38.059 something I normally say in practice but 00:35:38.059 --> 00:35:40.369 reaching and then back and forth in your 00:35:40.369 --> 00:35:43.790 own time so this is the equivalent of 00:35:43.790 --> 00:35:45.950 like this bicycle thing but we're not 00:35:45.950 --> 00:35:47.420 crunching we're keeping it nice and open 00:35:47.420 --> 00:35:52.460 so lots of space in the throat back and 00:35:52.460 --> 00:36:02.780 forth diagonal line bent knee sometimes 00:36:02.780 --> 00:36:04.250 in class we take the palms together here 00:36:04.250 --> 00:36:06.849 and almost a two 00:36:07.030 --> 00:36:09.440 and when my breath starts to get 00:36:09.440 --> 00:36:11.359 compromises when I can stop this and 00:36:11.359 --> 00:36:14.030 then come back to it or if I'm starting 00:36:14.030 --> 00:36:16.160 to get this crunch then instead of the 00:36:16.160 --> 00:36:17.630 space then that's also a good time to 00:36:17.630 --> 00:36:19.250 take a rest when you feel satisfied 00:36:19.250 --> 00:36:21.470 we'll come back to Center we can pulse 00:36:21.470 --> 00:36:22.640 here just like we did at the beginning 00:36:22.640 --> 00:36:25.150 of class 00:36:26.320 --> 00:36:30.080 and then I'll give the knees into the 00:36:30.080 --> 00:36:31.640 chest I'll finish with a hedgehog 00:36:31.640 --> 00:36:34.520 posture rounding the spine visualize 00:36:34.520 --> 00:36:36.260 lots of space between each vertebrae 00:36:36.260 --> 00:36:37.880 nose to knee 00:36:37.880 --> 00:36:40.250 keeping the shoulders and elbows relaxed 00:36:40.250 --> 00:36:41.480 so I'm tagging a little weight in my 00:36:41.480 --> 00:36:49.610 elbows here hmm then lastly extending 00:36:49.610 --> 00:36:50.960 the fingertips to reach towards the 00:36:50.960 --> 00:36:53.330 outer edges of the feet I'm totally 00:36:53.330 --> 00:36:55.100 scooping my tailbone up drawing my navel 00:36:55.100 --> 00:36:57.950 down really compressing my belly rinsing 00:36:57.950 --> 00:37:00.710 out massaging those internal organs 00:37:00.710 --> 00:37:05.000 one more breath and then exhale just as 00:37:05.000 --> 00:37:07.730 we did before reclined butterfly soles 00:37:07.730 --> 00:37:10.160 of the feet together i soften in the 00:37:10.160 --> 00:37:12.260 belly I relaxed through the bowl the 00:37:12.260 --> 00:37:14.450 pelvis here relax the shoulder blades 00:37:14.450 --> 00:37:17.240 find that open chest I take a deep 00:37:17.240 --> 00:37:19.880 breath in and exhale out through the 00:37:19.880 --> 00:37:24.500 mouth two more like that like a lion's 00:37:24.500 --> 00:37:30.880 breath inhale and exhale completely Shh 00:37:30.880 --> 00:37:36.160 last one full breath inhale deeply and 00:37:36.160 --> 00:37:42.260 exhale let it go draw the legs down one 00:37:42.260 --> 00:37:46.820 of the time then take a moment here to 00:37:46.820 --> 00:37:53.740 rock on the heels and rest mmm 00:37:54.850 --> 00:37:58.010 okay so that was our first sequence for 00:37:58.010 --> 00:37:59.930 yoga for weight loss just a basic 00:37:59.930 --> 00:38:03.620 sequence do what you can build up let it 00:38:03.620 --> 00:38:05.360 let it be a process rather than oh I 00:38:05.360 --> 00:38:06.800 can't do that never watching that I can 00:38:06.800 --> 00:38:08.510 try it give it a try remember the 00:38:08.510 --> 00:38:09.680 beginning stages are always the most 00:38:09.680 --> 00:38:11.780 difficult and I am here for you we have 00:38:11.780 --> 00:38:14.300 many more sequences that fall under yoga 00:38:14.300 --> 00:38:16.010 for weight loss among many other things 00:38:16.010 --> 00:38:19.490 for 2013 so subscribe to the channel be 00:38:19.490 --> 00:38:21.110 sure to like yoga with Adriene on 00:38:21.110 --> 00:38:22.100 Facebook so you don't miss out on 00:38:22.100 --> 00:38:23.570 anything let me know if you have any 00:38:23.570 --> 00:38:25.070 questions please leave comments below 00:38:25.070 --> 00:38:27.220 and good luck 00:38:27.220 --> 00:38:27.820 and namaste 00:38:27.820 --> 00:38:33.949 [Music] 00:38:34.190 --> 00:38:36.150 you 00:38:36.150 --> 00:38:47.080 [Music]