WEBVTT 00:00:00.089 --> 00:00:01.680 what's up everyone welcome to yoga with 00:00:01.680 --> 00:00:04.259 Adriene I'm Adriene and today we have 00:00:04.259 --> 00:00:06.060 another yoga for weight loss sequence 00:00:06.060 --> 00:00:08.849 for you this is per your request we're 00:00:08.849 --> 00:00:11.759 gonna focus on the abdominals today and 00:00:11.759 --> 00:00:14.370 the arm muscles the muscles of the arms 00:00:14.370 --> 00:00:17.490 so this is a fun sequence that will help 00:00:17.490 --> 00:00:19.650 you if you are interested in toning the 00:00:19.650 --> 00:00:21.600 body building strength connecting with 00:00:21.600 --> 00:00:22.260 your breath 00:00:22.260 --> 00:00:24.240 the Yoga for weight loss series has been 00:00:24.240 --> 00:00:27.470 very popular so we want to continue to 00:00:27.470 --> 00:00:31.380 touch on sequences that build major 00:00:31.380 --> 00:00:33.540 muscle groups but also bring a little 00:00:33.540 --> 00:00:36.000 yogic sensibility into that so we're 00:00:36.000 --> 00:00:37.440 gonna work hard today you can repeat 00:00:37.440 --> 00:00:39.030 this sequence more than once if you want 00:00:39.030 --> 00:00:40.890 more of a workout or if you're new to 00:00:40.890 --> 00:00:42.899 the practice and new to yoga for weight 00:00:42.899 --> 00:00:44.879 loss then you can just do what you can 00:00:44.879 --> 00:00:46.469 and favorite this video so you can 00:00:46.469 --> 00:00:47.969 return to it and see how much you grow 00:00:47.969 --> 00:00:49.950 which I know you will if you return to 00:00:49.950 --> 00:00:52.230 the practice so thanks for being here 00:00:52.230 --> 00:00:54.620 with me let's get to it 00:00:54.620 --> 00:01:04.300 [Music] 00:01:04.300 --> 00:01:06.740 all right my friend so we're actually 00:01:06.740 --> 00:01:08.420 going to start in a cross-legged 00:01:08.420 --> 00:01:10.430 position and just do a quick check in 00:01:10.430 --> 00:01:12.640 with the body and the breath before we 00:01:12.640 --> 00:01:16.640 go flat on our back and start to check 00:01:16.640 --> 00:01:18.020 in with the abdominal wall so sit up 00:01:18.020 --> 00:01:19.700 nice and tall find your breath close 00:01:19.700 --> 00:01:21.170 your eyes I'm just beginning to draw a 00:01:21.170 --> 00:01:23.000 couple small circles with the nose one 00:01:23.000 --> 00:01:27.200 way and then the other set an intention 00:01:27.200 --> 00:01:30.770 to keep a nice awareness on your breath 00:01:30.770 --> 00:01:33.590 and particularly on your neck today as 00:01:33.590 --> 00:01:39.619 we pin it to our core and then bring the 00:01:39.619 --> 00:01:41.360 head back to Center stillness take your 00:01:41.360 --> 00:01:43.610 left palm to your right knee right 00:01:43.610 --> 00:01:45.470 fingertips behind and we just take a 00:01:45.470 --> 00:01:50.780 gentle twist to the right again also 00:01:50.780 --> 00:01:53.210 setting the intention to keep an 00:01:53.210 --> 00:01:58.220 awareness on the spine and we come 00:01:58.220 --> 00:01:59.570 through Center and take it to the other 00:01:59.570 --> 00:02:04.190 side that's kind of stretching it out 00:02:04.190 --> 00:02:11.120 and checking in with the breath arrive 00:02:11.120 --> 00:02:12.799 on the mat here you might go one way in 00:02:12.799 --> 00:02:15.739 any other choose to make the best of 00:02:15.739 --> 00:02:20.570 your next moments here with yourself on 00:02:20.570 --> 00:02:22.250 your mat as we scooch up towards the 00:02:22.250 --> 00:02:24.890 front edge and slowly release back down 00:02:24.890 --> 00:02:26.989 to your mats what I mean by that is take 00:02:26.989 --> 00:02:28.310 this time for yourself you've committed 00:02:28.310 --> 00:02:30.620 to the video so let's see what happens 00:02:30.620 --> 00:02:32.600 we're gonna come to stretched out nice 00:02:32.600 --> 00:02:33.080 and long 00:02:33.080 --> 00:02:35.120 just getting centered on the mat here as 00:02:35.120 --> 00:02:36.560 we take a deep breath in through the 00:02:36.560 --> 00:02:40.299 nose and exhale out through the mouth 00:02:40.299 --> 00:02:42.650 awesome hug the knees into the chest now 00:02:42.650 --> 00:02:44.720 in through the nose scoop your tailbone 00:02:44.720 --> 00:02:48.790 up then exhale out through the mouth 00:02:48.790 --> 00:02:51.769 rock a little side to side find what 00:02:51.769 --> 00:02:53.930 feels good pointer flex the feet rotate 00:02:53.930 --> 00:02:59.390 the ankles awesome now we'll keep the 00:02:59.390 --> 00:03:01.700 knees up as we interlace the fingertips 00:03:01.700 --> 00:03:04.970 bring the palms up and over and behind 00:03:04.970 --> 00:03:08.419 the head cool I'm gonna keep my thumbs 00:03:08.419 --> 00:03:10.970 extended here like so just to kind of 00:03:10.970 --> 00:03:13.580 cradle and support the neck again we use 00:03:13.580 --> 00:03:15.350 intentions to keep a nice mindfulness in 00:03:15.350 --> 00:03:16.850 the neck here so there should be no 00:03:16.850 --> 00:03:20.240 strain in the neck or the muscles of the 00:03:20.240 --> 00:03:23.240 face as we head into this practice or 00:03:23.240 --> 00:03:25.880 during the practice all right bring your 00:03:25.880 --> 00:03:27.830 awareness now to this space between your 00:03:27.830 --> 00:03:30.680 navel and your spine anchor the navel 00:03:30.680 --> 00:03:32.600 down as you scoop the tailbone up so 00:03:32.600 --> 00:03:34.400 again you can take a look at the video 00:03:34.400 --> 00:03:37.240 here I'm going from here to here 00:03:37.240 --> 00:03:39.820 scooping tailbone up towards the sky 00:03:39.820 --> 00:03:42.530 anchoring kind of stamping down my lower 00:03:42.530 --> 00:03:46.220 back to the mat cool now spread the 00:03:46.220 --> 00:03:48.410 elbows left to right nice and wide try 00:03:48.410 --> 00:03:51.020 to keep them wide for this next beat 00:03:51.020 --> 00:03:53.060 here as we lift the shins up parallel to 00:03:53.060 --> 00:03:56.120 the ceiling inhale in exhale lift the 00:03:56.120 --> 00:03:58.130 head the neck the shoulders again elbows 00:03:58.130 --> 00:03:59.420 are going to want to come in like we do 00:03:59.420 --> 00:04:02.500 for a crunch keep them nice and wide 00:04:02.500 --> 00:04:04.840 great inhale straighten the right leg 00:04:04.840 --> 00:04:07.940 exhale lower it down as you squeeze the 00:04:07.940 --> 00:04:10.340 left knee up it's gonna hover here take 00:04:10.340 --> 00:04:14.570 a deep breath in exhale switch deep 00:04:14.570 --> 00:04:19.519 breath in exhale switch deep breath in 00:04:19.519 --> 00:04:22.820 exhale switch now take your left elbow 00:04:22.820 --> 00:04:26.290 to your right knee deep breath in exhale 00:04:26.290 --> 00:04:29.000 switch right elbow to left knee little 00:04:29.000 --> 00:04:31.750 yogi bicycles here inhale through Center 00:04:31.750 --> 00:04:34.760 exhale switch now as you switch really 00:04:34.760 --> 00:04:36.830 press through the heel of that extended 00:04:36.830 --> 00:04:40.460 leg inhale through Center exhale switch 00:04:40.460 --> 00:04:42.680 keeping the lower back lengthened and 00:04:42.680 --> 00:04:44.690 stamp down to the earth move with your 00:04:44.690 --> 00:04:46.840 breath 00:04:55.810 --> 00:04:58.580 who's like the yogic version of bicycles 00:04:58.580 --> 00:05:05.000 here and as we continue I really 00:05:05.000 --> 00:05:07.130 encourage you I invite you to find that 00:05:07.130 --> 00:05:09.410 exhale out through the mouth as you 00:05:09.410 --> 00:05:12.730 extend the leg long squeeze the knee in 00:05:12.730 --> 00:05:14.810 inhale through Center exhale out through 00:05:14.810 --> 00:05:26.540 the mouth let's find a rhythm here keep 00:05:26.540 --> 00:05:32.210 scooping the tailbone up we'll do one 00:05:32.210 --> 00:05:34.719 more on each side 00:05:36.460 --> 00:05:40.490 and then we release arms come around 00:05:40.490 --> 00:05:42.800 squeeze the knees into the chest relax 00:05:42.800 --> 00:05:44.090 the weight of the head down 00:05:44.090 --> 00:05:49.250 awesome job alright so next up we're 00:05:49.250 --> 00:05:50.480 going to bring the soles of the feet 00:05:50.480 --> 00:05:52.520 together outer edges of the feet to the 00:05:52.520 --> 00:05:54.800 mat take a second to bring your hands to 00:05:54.800 --> 00:05:56.860 your belly take a deep breath in and 00:05:56.860 --> 00:06:01.430 exhale out through the mouth awesome 00:06:01.430 --> 00:06:03.620 again we interlace the fingertips bring 00:06:03.620 --> 00:06:06.880 them up and over the head elbows wide 00:06:06.880 --> 00:06:09.920 now this time we're going to scoop the 00:06:09.920 --> 00:06:13.280 tailbone up navel down and if you feel 00:06:13.280 --> 00:06:14.930 pinch in the hip creases here go ahead 00:06:14.930 --> 00:06:16.370 and draw your toes out just a little bit 00:06:16.370 --> 00:06:19.580 here as we prepare for butterfly sit ups 00:06:19.580 --> 00:06:23.210 or cobblers pose crunches we do this in 00:06:23.210 --> 00:06:25.970 the empower program if you're interested 00:06:25.970 --> 00:06:27.200 in taking your practice to the next 00:06:27.200 --> 00:06:29.330 level empower is my version of power 00:06:29.330 --> 00:06:30.530 yoga you should check it out it's a lot 00:06:30.530 --> 00:06:32.900 of fun and we do these and one of the 00:06:32.900 --> 00:06:35.720 supplemental videos so here we go I just 00:06:35.720 --> 00:06:36.860 take a moment to get settled in 00:06:36.860 --> 00:06:38.510 definitely bring your awareness to your 00:06:38.510 --> 00:06:41.090 pelvis to the sacrum make sure you feel 00:06:41.090 --> 00:06:42.440 comfortable there as you scoop the 00:06:42.440 --> 00:06:45.160 tailbone up engage the upper abdominals 00:06:45.160 --> 00:06:47.300 so you can see that little tilt the 00:06:47.300 --> 00:06:49.900 pelvis here engages these muscles 00:06:49.900 --> 00:06:53.390 awesome let me take a deep breath in and 00:06:53.390 --> 00:06:55.820 we exhale lift the head the neck the 00:06:55.820 --> 00:06:57.590 shoulders just let it hover here arms 00:06:57.590 --> 00:06:59.060 and legs are mirroring each other here 00:06:59.060 --> 00:07:00.650 we can extend the thumbs and create this 00:07:00.650 --> 00:07:02.300 little hammock for the neck so I'm not 00:07:02.300 --> 00:07:04.910 straining here but I'm keeping a 00:07:04.910 --> 00:07:07.390 softness 00:07:08.650 --> 00:07:11.660 great then we'll take a deep breath in 00:07:11.660 --> 00:07:15.880 exhale draw your chin to your chest 00:07:15.880 --> 00:07:18.170 inhale this time lower all the way down 00:07:18.170 --> 00:07:20.900 knuckles kiss the earth exhale chin to 00:07:20.900 --> 00:07:26.410 chest keep the elbows wide inhale exhale 00:07:26.410 --> 00:07:41.570 find your rhythm as I'm exhaling tail 00:07:41.570 --> 00:07:44.300 bones lifting up navel is drawing down 00:07:44.300 --> 00:07:46.010 so I'm really getting the most out of 00:07:46.010 --> 00:07:47.690 this movement I'm not just kind of 00:07:47.690 --> 00:07:57.650 hoisting my body up and down keep it 00:07:57.650 --> 00:08:01.820 going keep a softness in the face or 00:08:01.820 --> 00:08:10.700 smile we're gonna do five more wherever 00:08:10.700 --> 00:08:23.090 you're at and we released take the 00:08:23.090 --> 00:08:25.580 fingertips to the outer edges of your 00:08:25.580 --> 00:08:28.100 thighs close the knees hug the knees up 00:08:28.100 --> 00:08:30.170 towards the chest we take a deep breath 00:08:30.170 --> 00:08:33.200 in through the nose and a long exhale 00:08:33.200 --> 00:08:36.729 out through the mouth relax 00:08:39.159 --> 00:08:41.720 awesome cross the right ankle over the 00:08:41.720 --> 00:08:43.700 left grab the outer edges of the feet 00:08:43.700 --> 00:08:45.830 bend your elbows left to right if it's 00:08:45.830 --> 00:08:47.390 available here you might draw the toes 00:08:47.390 --> 00:08:49.040 up towards the ears if that feels good 00:08:49.040 --> 00:08:51.620 on the lower back should feel extra 00:08:51.620 --> 00:08:54.740 yummy after those butterfly crunches but 00:08:54.740 --> 00:08:56.090 if you're new to the practice and we're 00:08:56.090 --> 00:08:57.650 still creating space there you might be 00:08:57.650 --> 00:09:00.800 here breathing massaging the lower back 00:09:00.800 --> 00:09:03.740 as you Rock a little side to side then 00:09:03.740 --> 00:09:05.870 anchor your navel to your spine and here 00:09:05.870 --> 00:09:08.090 is where the fun is we're gonna rock 00:09:08.090 --> 00:09:09.890 front to back one of my favorite moves a 00:09:09.890 --> 00:09:12.290 little silly but if I can do it on 00:09:12.290 --> 00:09:16.610 YouTube surely you can do it in the 00:09:16.610 --> 00:09:18.000 comfort of your own home 00:09:18.000 --> 00:09:20.009 or maybe you're having a little yoga 00:09:20.009 --> 00:09:25.709 party arms and abs party oh yeah and you 00:09:25.709 --> 00:09:27.180 might take a moment to hover here 00:09:27.180 --> 00:09:28.860 particularly if you have a shoulder 00:09:28.860 --> 00:09:32.399 stand practice and you might move nice 00:09:32.399 --> 00:09:33.509 and slow 00:09:33.509 --> 00:09:36.060 or you might speed it up you might 00:09:36.060 --> 00:09:37.920 reverse the cross of your ankles in 00:09:37.920 --> 00:09:39.990 between and this is just a little 00:09:39.990 --> 00:09:42.449 invitation to remember to have fun also 00:09:42.449 --> 00:09:45.240 an awesome massage for the spine staying 00:09:45.240 --> 00:09:47.279 connected to your Center let's do one 00:09:47.279 --> 00:09:53.160 more wherever you are and then we'll 00:09:53.160 --> 00:09:54.990 roll all the way up and come to all 00:09:54.990 --> 00:09:56.060 fours 00:09:56.060 --> 00:09:59.160 okay so from all fours here my friends 00:09:59.160 --> 00:10:00.149 we're going to take a second to just 00:10:00.149 --> 00:10:01.949 find our alignment press them the tops 00:10:01.949 --> 00:10:03.480 of the feet and find that hovering cat 00:10:03.480 --> 00:10:08.579 cow we breathe deep here and we remember 00:10:08.579 --> 00:10:11.189 the neck nice and long here beautiful 00:10:11.189 --> 00:10:12.810 extension of the spine so if it's here 00:10:12.810 --> 00:10:15.689 send your gaze out straight down and if 00:10:15.689 --> 00:10:17.100 you're feeling frisky today it lifts 00:10:17.100 --> 00:10:19.339 your right toes draw a couple circles 00:10:19.339 --> 00:10:22.019 release lift the left toes press into 00:10:22.019 --> 00:10:25.170 all ten knuckles and release great 00:10:25.170 --> 00:10:27.720 slowly lower the knees walk the palms 00:10:27.720 --> 00:10:31.680 out it your nose okay and then curl the 00:10:31.680 --> 00:10:35.250 toes under as we lift up into plank cool 00:10:35.250 --> 00:10:36.959 so we're gonna come into a nice top of a 00:10:36.959 --> 00:10:39.240 push-up here find that sit bone to heel 00:10:39.240 --> 00:10:41.699 connection we can always take breaks 00:10:41.699 --> 00:10:43.379 here but we're going to inhale in deeply 00:10:43.379 --> 00:10:46.110 and exhale bend the knees to kiss the 00:10:46.110 --> 00:10:49.339 mat inhale spike through the heels 00:10:49.339 --> 00:10:52.790 exhale bend the knees kiss your mat mwah 00:10:52.790 --> 00:10:54.149 inhale 00:10:54.149 --> 00:10:57.750 spike the heels back exhale knees kiss 00:10:57.750 --> 00:11:00.240 the earth five more we got this inhale 00:11:00.240 --> 00:11:03.709 extend exhale lower 00:11:03.709 --> 00:11:08.750 inhale exhale keep it nice and slow 00:11:08.750 --> 00:11:14.699 inhale extend exhale kiss mwah inhale 00:11:14.699 --> 00:11:17.699 extend draw your navel up as you exhale 00:11:17.699 --> 00:11:21.059 kiss the knees great inhale extend stay 00:11:21.059 --> 00:11:23.399 here we're gonna walk the left palm in 00:11:23.399 --> 00:11:25.230 towards the center line as we turn out 00:11:25.230 --> 00:11:26.910 towards the right side of the mat come 00:11:26.910 --> 00:11:28.920 on to the outer edge of that right foot 00:11:28.920 --> 00:11:30.990 excuse me left foot and inhale 00:11:30.990 --> 00:11:33.570 right arm lifts hi now everyone lift 00:11:33.570 --> 00:11:35.070 your hips up towards the sky remember 00:11:35.070 --> 00:11:37.620 that hovering cat here as you inhale and 00:11:37.620 --> 00:11:40.830 exhale nice long smooth deep breaths 00:11:40.830 --> 00:11:44.250 side plank great for the arms great full 00:11:44.250 --> 00:11:45.870 body strengthener here as we draw the 00:11:45.870 --> 00:11:47.910 navel in towards the spine you can lift 00:11:47.910 --> 00:11:50.010 the leg here I'm super sore today so I'm 00:11:50.010 --> 00:11:52.680 tired you can take any variation you 00:11:52.680 --> 00:11:54.709 like you can even bend that front knee 00:11:54.709 --> 00:11:56.750 practice here 00:11:56.750 --> 00:11:59.570 one more breath inhale in exhale 00:11:59.570 --> 00:12:02.670 straight on to the other side so I'm 00:12:02.670 --> 00:12:04.320 going to turn here so I'm facing you but 00:12:04.320 --> 00:12:06.120 right palm is going to come to Center 00:12:06.120 --> 00:12:07.950 take a break in between if you need to 00:12:07.950 --> 00:12:09.060 but otherwise if you're challenging 00:12:09.060 --> 00:12:10.800 yourself today come on to the outer edge 00:12:10.800 --> 00:12:12.779 of that right foot and go right into it 00:12:12.779 --> 00:12:15.420 lifting the hips drawing energy up from 00:12:15.420 --> 00:12:18.510 the center channel and we come to side 00:12:18.510 --> 00:12:21.750 plank breathe tuck your chin into your 00:12:21.750 --> 00:12:22.410 chest 00:12:22.410 --> 00:12:24.690 navel to your spine relax your shoulders 00:12:24.690 --> 00:12:26.370 down away from the ears create a whole 00:12:26.370 --> 00:12:28.529 body experience if your body is shaking 00:12:28.529 --> 00:12:31.170 like mine yay prana moving body 00:12:31.170 --> 00:12:33.899 transforming take a deep breath in 00:12:33.899 --> 00:12:37.529 exhale out let's do one more breath 00:12:37.529 --> 00:12:40.649 cycle in and if you want to play with a 00:12:40.649 --> 00:12:41.930 leg or something on this side you can 00:12:41.930 --> 00:12:46.470 and on an exhale we release great lower 00:12:46.470 --> 00:12:49.649 the knees take a quick rest rotate the 00:12:49.649 --> 00:12:55.740 wrist and then we're to come back to 00:12:55.740 --> 00:12:56.279 that plank 00:12:56.279 --> 00:13:00.390 yikes okay so chaturanga push-ups so for 00:13:00.390 --> 00:13:02.160 this you can keep the knees lowered or 00:13:02.160 --> 00:13:05.790 you can come nice and wide with the legs 00:13:05.790 --> 00:13:07.709 so what we're doing essentially is 00:13:07.709 --> 00:13:09.000 shifting the weight forward if we're on 00:13:09.000 --> 00:13:10.800 top of a push-up hugging the elbows into 00:13:10.800 --> 00:13:13.350 the side body hovering halfway and then 00:13:13.350 --> 00:13:15.649 pressing back up oh my gosh I'm so tired 00:13:15.649 --> 00:13:18.839 my arms are sore so if you're wanting to 00:13:18.839 --> 00:13:20.279 challenge yourself and create more heat 00:13:20.279 --> 00:13:21.750 this is where you're headed chaturanga 00:13:21.750 --> 00:13:24.720 push-ups halfway hover and then navel to 00:13:24.720 --> 00:13:27.480 spine as you press back up okay we can 00:13:27.480 --> 00:13:29.130 also lower the knees and practice this 00:13:29.130 --> 00:13:31.680 half push-up here everyone keep lengthen 00:13:31.680 --> 00:13:35.839 your neck gaze forward inhale in exhale 00:13:35.839 --> 00:13:38.820 hover so we're either on the knees or on 00:13:38.820 --> 00:13:41.520 the toes you inhale press and all ten 00:13:41.520 --> 00:13:42.209 fingerprints 00:13:42.209 --> 00:13:45.439 exhale hover 00:13:50.220 --> 00:13:54.930 you got this five more wherever you are 00:14:08.580 --> 00:14:13.360 gaze is forward last one and we release 00:14:13.360 --> 00:14:15.190 onto the belly awesome take your rest 00:14:15.190 --> 00:14:18.040 here in summer party pose so if you're 00:14:18.040 --> 00:14:19.450 new to the practice or if you're just 00:14:19.450 --> 00:14:19.870 tired 00:14:19.870 --> 00:14:22.180 I am with you my arms are super sore we 00:14:22.180 --> 00:14:23.740 just take a little bits at a time or we 00:14:23.740 --> 00:14:26.620 stay connected to our breath okay 00:14:26.620 --> 00:14:28.390 awesome press into your pelvis reach the 00:14:28.390 --> 00:14:30.820 fingertips back shawm boston variation 00:14:30.820 --> 00:14:32.410 we inhale and extend through the crown 00:14:32.410 --> 00:14:34.540 of the head exhale send the fingertips 00:14:34.540 --> 00:14:37.660 and toes up and out spread the palms 00:14:37.660 --> 00:14:39.550 wide relax your shoulders down away from 00:14:39.550 --> 00:14:42.100 your ears we inhale reach the fingertips 00:14:42.100 --> 00:14:45.340 up exhale float the back like you're 00:14:45.340 --> 00:14:47.560 swimming through water inhale reach the 00:14:47.560 --> 00:14:50.200 fingertips up exhale everyone tuck your 00:14:50.200 --> 00:14:51.550 chin into your chest lengthen through 00:14:51.550 --> 00:14:53.470 the back of the head and neck inhale 00:14:53.470 --> 00:14:56.470 reach it up exhale release we do five 00:14:56.470 --> 00:14:57.760 more of these you can count in your head 00:14:57.760 --> 00:15:05.970 inhale reach up exhale inhale exhale 00:15:05.970 --> 00:15:07.930 radiating energy through the fingertips 00:15:07.930 --> 00:15:15.220 and toes inhale in exhale and inhale I 00:15:15.220 --> 00:15:16.480 don't even know if that was four or five 00:15:16.480 --> 00:15:19.270 and exhale on this last one we get a 00:15:19.270 --> 00:15:22.000 little creative we've been the knees and 00:15:22.000 --> 00:15:24.160 the elbows if we like we swing a little 00:15:24.160 --> 00:15:26.470 here great full body strengthener and 00:15:26.470 --> 00:15:28.750 then we release so I'm not really in 00:15:28.750 --> 00:15:30.010 accounting it's not really my thing so 00:15:30.010 --> 00:15:32.980 if I get off at counting I'm sorry take 00:15:32.980 --> 00:15:37.290 a little Child's Pose here 00:15:44.170 --> 00:15:46.250 and we're going to come back up to plank 00:15:46.250 --> 00:15:47.000 yay 00:15:47.000 --> 00:15:49.520 don't panic wide arm push-ups here so 00:15:49.520 --> 00:15:52.820 this is definitely to build strength so 00:15:52.820 --> 00:15:56.810 we can be on the toes here or on the 00:15:56.810 --> 00:15:58.760 knees we're gonna take the palms we're 00:15:58.760 --> 00:16:00.890 gonna bring to this kind of L shape here 00:16:00.890 --> 00:16:02.720 the index finger and thumb are gonna be 00:16:02.720 --> 00:16:04.490 the only fingers that are on the mat 00:16:04.490 --> 00:16:06.760 here let the other fingers fan off and 00:16:06.760 --> 00:16:09.470 we find our push up by their top of a 00:16:09.470 --> 00:16:13.220 push-up or half pushup 00:16:13.220 --> 00:16:15.650 we inhale keep the gaze forward exhale 00:16:15.650 --> 00:16:18.770 low we're done inhale rise up exhale 00:16:18.770 --> 00:16:25.570 lower inhale exhale inhale exhale 00:16:25.570 --> 00:16:29.420 release find your rhythm listen to your 00:16:29.420 --> 00:16:40.630 breath keep it going 00:16:40.630 --> 00:16:55.130 five more one more and release extended 00:16:55.130 --> 00:16:56.720 child's pose this time knees nice and 00:16:56.720 --> 00:16:59.810 wide or downward facing dog so we're 00:16:59.810 --> 00:17:01.970 working at all levels here depends where 00:17:01.970 --> 00:17:03.050 you are and how you're feeling today 00:17:03.050 --> 00:17:06.020 we're in downward facing dog or extended 00:17:06.020 --> 00:17:06.709 Child's Pose 00:17:06.709 --> 00:17:14.660 catch your breath then totally we'll 00:17:14.660 --> 00:17:17.300 come back up okay last thing here and 00:17:17.300 --> 00:17:19.280 then we flip back onto our backs yay 00:17:19.280 --> 00:17:21.679 we're going to spread the palms wide 00:17:21.679 --> 00:17:24.349 come to top of a push-up everyone come 00:17:24.349 --> 00:17:26.660 to that top of a push-up so this time 00:17:26.660 --> 00:17:28.280 we're gonna bring the toes in line with 00:17:28.280 --> 00:17:30.230 the hip points and again we're going to 00:17:30.230 --> 00:17:32.179 press away from the earth draw your 00:17:32.179 --> 00:17:34.550 lower belly in make sure the hips aren't 00:17:34.550 --> 00:17:36.440 coming up too high and towards the sky 00:17:36.440 --> 00:17:37.850 see if you can really find that sit bone 00:17:37.850 --> 00:17:42.179 to heel connection okay mm-hmm 00:17:42.179 --> 00:17:45.720 and from here I inhale in exhale touch 00:17:45.720 --> 00:17:48.179 the left toes off the mat inhale to 00:17:48.179 --> 00:17:50.519 Center exhale touch the right toes off 00:17:50.519 --> 00:17:52.740 the mat keep your gaze forward neck nice 00:17:52.740 --> 00:18:04.070 and long we dance here find your breath 00:18:04.070 --> 00:18:14.039 listen to your exhale pick up your pace 00:18:14.039 --> 00:18:20.669 and then after your dance slowly lower 00:18:20.669 --> 00:18:23.460 the knees curl the toes under and take a 00:18:23.460 --> 00:18:27.389 moment to rotate the wrists maybe check 00:18:27.389 --> 00:18:33.210 in with that neck again awesome so my 00:18:33.210 --> 00:18:34.889 idea of conditioning is to keep it nice 00:18:34.889 --> 00:18:37.139 and light and fun and loose so if 00:18:37.139 --> 00:18:40.200 counting is your thing then count but if 00:18:40.200 --> 00:18:43.440 I could invite you to do anything it is 00:18:43.440 --> 00:18:45.659 to make breathing your thing get in the 00:18:45.659 --> 00:18:47.340 rhythm of things with your breath okay 00:18:47.340 --> 00:18:49.529 we're gonna do that dance one more time 00:18:49.529 --> 00:18:52.379 let's do it pressing away from the 00:18:52.379 --> 00:18:53.669 Earth's just so you can find your breath 00:18:53.669 --> 00:18:55.619 so if there really is no right or wrong 00:18:55.619 --> 00:18:57.090 but use your breath as a little 00:18:57.090 --> 00:18:58.970 soundtrack as a little metronome for 00:18:58.970 --> 00:19:01.820 your work here on the mat here we come 00:19:01.820 --> 00:19:08.178 plank pose inhale exhale toe tapping out 00:19:16.970 --> 00:19:19.529 we can also come onto the elbows here my 00:19:19.529 --> 00:19:21.539 friends everyone keep your hips nice and 00:19:21.539 --> 00:19:23.929 low 00:19:30.360 --> 00:19:42.790 here we go five more and three four and 00:19:42.790 --> 00:19:46.420 last one and lower down 00:19:46.420 --> 00:19:48.400 awesome curl the toes under again we 00:19:48.400 --> 00:19:50.770 roll up this time loop the shoulders the 00:19:50.770 --> 00:19:53.620 wrists and then my favorite thing we 00:19:53.620 --> 00:19:57.280 turn and swirl coming back on to flat 00:19:57.280 --> 00:19:57.820 back 00:19:57.820 --> 00:20:00.460 awesome inhale extend fingertips and 00:20:00.460 --> 00:20:02.250 toes out long take a full body stretch 00:20:02.250 --> 00:20:05.650 an exhale float the fingertips down 00:20:05.650 --> 00:20:07.540 palms are gonna come underneath the 00:20:07.540 --> 00:20:11.050 buttocks here so this takes a second to 00:20:11.050 --> 00:20:16.470 get situated in I'm gonna move my my 00:20:16.470 --> 00:20:21.280 cool palms face down we draw the 00:20:21.280 --> 00:20:22.930 shoulder blades in and together and down 00:20:22.930 --> 00:20:25.570 and here we go guys we're almost done we 00:20:25.570 --> 00:20:27.780 got this press into all ten fingerprints 00:20:27.780 --> 00:20:32.370 send the legs out long cool 00:20:32.370 --> 00:20:35.020 so first things first we draw the navel 00:20:35.020 --> 00:20:37.720 to the spine we really really lengthen 00:20:37.720 --> 00:20:39.100 through the lower back as we draw the 00:20:39.100 --> 00:20:41.140 navel in so here's me drawing 00:20:41.140 --> 00:20:44.170 bellybutton in Ludhiana bunda and I like 00:20:44.170 --> 00:20:45.760 to really keep awareness through all of 00:20:45.760 --> 00:20:49.320 my palm here great neck is nice and long 00:20:49.320 --> 00:20:52.210 navel to spine as I hug the knees in 00:20:52.210 --> 00:20:55.720 send the legs up so I'm gonna flex 00:20:55.720 --> 00:20:56.980 through the feet here pressing through 00:20:56.980 --> 00:20:58.930 the heels slowly begin to lower down 00:20:58.930 --> 00:21:01.780 lower down only as far as to where your 00:21:01.780 --> 00:21:03.730 lower back stays flush with the mat or 00:21:03.730 --> 00:21:05.980 your navel stays engaged so that'll be a 00:21:05.980 --> 00:21:07.480 little different for everyone maybe you 00:21:07.480 --> 00:21:09.700 can lower all the way to here maybe it's 00:21:09.700 --> 00:21:10.660 here maybe it's here 00:21:10.660 --> 00:21:12.910 meet your edge so find that place where 00:21:12.910 --> 00:21:15.220 you feel so still support in your lower 00:21:15.220 --> 00:21:16.990 back and when you feel like you met your 00:21:16.990 --> 00:21:18.700 edge your lower backs about to go then 00:21:18.700 --> 00:21:21.280 draw your knees back in so we stay nice 00:21:21.280 --> 00:21:22.440 and supportive in the lower back here 00:21:22.440 --> 00:21:25.570 inhale extend exhale press through your 00:21:25.570 --> 00:21:28.360 heels lower down when you meet your edge 00:21:28.360 --> 00:21:30.310 navel to spine 00:21:30.310 --> 00:21:32.320 get in so we can find a little softness 00:21:32.320 --> 00:21:36.130 here as we build strength keeping a nice 00:21:36.130 --> 00:21:39.060 awareness in the neck in the face and 00:21:39.060 --> 00:21:41.710 mix and matching here so sometimes I 00:21:41.710 --> 00:21:43.960 come and my edges here and I'm like okay 00:21:43.960 --> 00:21:47.140 navel drawing and sometimes I'm able to 00:21:47.140 --> 00:21:49.120 lower my legs or my mermaid tails I like 00:21:49.120 --> 00:21:52.180 to imagine all the way to here and then 00:21:52.180 --> 00:22:01.360 I reel it in so play here so we're 00:22:01.360 --> 00:22:03.250 bringing a little yogic sensibility to 00:22:03.250 --> 00:22:07.260 this abdominal work here absolutely 00:22:07.470 --> 00:22:10.300 and if you keep returning to this video 00:22:10.300 --> 00:22:12.280 you'll you'll feel so awesome and be so 00:22:12.280 --> 00:22:13.920 surprised how one day you're here 00:22:13.920 --> 00:22:16.510 rolling it in and then one day you're 00:22:16.510 --> 00:22:18.730 just so mindfully and with such great 00:22:18.730 --> 00:22:22.630 integrity come all the way to here and 00:22:22.630 --> 00:22:25.720 reel it back in keep going my friends 00:22:25.720 --> 00:22:28.860 don't forget to breathe 00:22:36.049 --> 00:22:39.269 awesome let's do five more hey we got 00:22:39.269 --> 00:22:42.509 this movie you're on pace so you don't 00:22:42.509 --> 00:22:43.919 have to look at the video here it's 00:22:43.919 --> 00:22:46.109 awesome you know what we're doing 00:22:46.109 --> 00:22:48.509 we're working it out you're spending 00:22:48.509 --> 00:22:53.970 this time on ourselves so that we can be 00:22:53.970 --> 00:22:56.220 stronger happier healthier shinier human 00:22:56.220 --> 00:23:08.989 beings finish it up 00:23:09.830 --> 00:23:11.519 awesome then we're gonna send the 00:23:11.519 --> 00:23:12.929 fingertips left to right when you're 00:23:12.929 --> 00:23:15.119 done I begin to rock a little back and 00:23:15.119 --> 00:23:17.159 forth letting the knees hover in this 00:23:17.159 --> 00:23:19.349 reclined twist variation oh should feel 00:23:19.349 --> 00:23:20.849 so awesome for your side body 00:23:20.849 --> 00:23:23.249 create on the abdominal it's also really 00:23:23.249 --> 00:23:26.279 good for those digestive organs take out 00:23:26.279 --> 00:23:31.379 any bloating and inspire you to keep 00:23:31.379 --> 00:23:34.679 deepening the breath so back and forth 00:23:34.679 --> 00:23:43.499 we go and last but not least here we go 00:23:43.499 --> 00:23:45.779 we send the fingertips the toes up 00:23:45.779 --> 00:23:47.909 towards the sky can keep a soft bend in 00:23:47.909 --> 00:23:48.929 your knee doesn't have to be straight 00:23:48.929 --> 00:23:53.849 here but a nice energetic lift through 00:23:53.849 --> 00:23:54.869 the heels so even if we're not 00:23:54.869 --> 00:23:56.700 straightening here we keep a nice 00:23:56.700 --> 00:23:59.220 brightness in the feet okay this time 00:23:59.220 --> 00:24:00.450 we're gonna reach the arms up and 00:24:00.450 --> 00:24:02.729 overhead and you can soften bend at the 00:24:02.729 --> 00:24:04.649 elbows either cactus arms here kind of 00:24:04.649 --> 00:24:06.929 like ballerina arms here for me and my 00:24:06.929 --> 00:24:08.549 shoulders feels nice to kind of come to 00:24:08.549 --> 00:24:15.049 this football as techie cactus arms okay 00:24:15.049 --> 00:24:17.729 so this movements small and strong 00:24:17.729 --> 00:24:21.869 working those deep deep muscles as we 00:24:21.869 --> 00:24:23.639 inhale we lift the tailbone up navel 00:24:23.639 --> 00:24:26.989 draws down as we exhale we release 00:24:26.989 --> 00:24:30.470 inhale working deep inhale lift tail 00:24:30.470 --> 00:24:34.169 exhale lower so there's a tendency here 00:24:34.169 --> 00:24:36.289 to do this inhale kick the toes back 00:24:36.289 --> 00:24:39.119 exhale lower you nail it exhale lower 00:24:39.119 --> 00:24:41.339 and yeah I'm working my muscles pretty 00:24:41.339 --> 00:24:44.220 good here but I encourage you just to 00:24:44.220 --> 00:24:47.039 make it smaller so we can get those deep 00:24:47.039 --> 00:24:50.909 deep muscles really working from the 00:24:50.909 --> 00:24:53.460 inside out here this is the abdominal 00:24:53.460 --> 00:24:55.950 work that's going to help you fly in 00:24:55.950 --> 00:24:59.940 some of your asanas or your three some 00:24:59.940 --> 00:25:02.580 of those arm balance it is this is also 00:25:02.580 --> 00:25:05.820 really great for the back great for the 00:25:05.820 --> 00:25:10.080 posture so again try to avoid kicking 00:25:10.080 --> 00:25:13.409 your toes up towards your nose and keep 00:25:13.409 --> 00:25:16.100 it nice and small lifting and releasing 00:25:16.100 --> 00:25:18.990 lifting I really sing keep it going 00:25:18.990 --> 00:25:21.899 starting to feel it now for sure keep it 00:25:21.899 --> 00:25:41.460 going so just when you feel like giving 00:25:41.460 --> 00:25:42.990 up or if you've already taken a break 00:25:42.990 --> 00:25:44.549 hop back in and let's finish this out 00:25:44.549 --> 00:25:54.960 together ready here we go and we release 00:25:54.960 --> 00:25:57.779 come to that soup Tabata canasa and want 00:25:57.779 --> 00:25:59.850 it one more time bring the hands to the 00:25:59.850 --> 00:26:01.590 belly and give yourself a little rubdown 00:26:01.590 --> 00:26:09.360 Hale all right nice work today we're 00:26:09.360 --> 00:26:10.710 going to send the fingertips out wide 00:26:10.710 --> 00:26:11.460 oops sorry 00:26:11.460 --> 00:26:16.230 and then the toes out long and really 00:26:16.230 --> 00:26:18.389 truly I invite you do me a favor 00:26:18.389 --> 00:26:20.340 spend a couple minutes here in this pose 00:26:20.340 --> 00:26:23.490 here tsubasa yeah even if it's just a 00:26:23.490 --> 00:26:28.620 minute closing your eyes relaxing the 00:26:28.620 --> 00:26:30.210 weight of your body completely and fully 00:26:30.210 --> 00:26:34.679 in them into the mat so you can repeat 00:26:34.679 --> 00:26:37.230 this video again if you're not ready to 00:26:37.230 --> 00:26:38.820 rest you can do this whole video one 00:26:38.820 --> 00:26:41.730 more time if you are ready to rest give 00:26:41.730 --> 00:26:44.279 yourself a moment or two here to just 00:26:44.279 --> 00:26:48.840 balance out the energetic body honor 00:26:48.840 --> 00:26:52.100 your time on your mat 00:26:52.100 --> 00:26:58.759 and with yourself well I was in the air 00:26:58.759 --> 00:27:04.629 deep breath in and long exhale out 00:27:04.629 --> 00:27:08.470 ice work everyone and namaste 00:27:08.470 --> 00:27:16.049 [Music] 00:27:18.250 --> 00:27:33.059 [Music]