1 00:00:00,540 --> 00:00:02,680 - What's up, everyone? Welcome to Yoga With Adriene. 2 00:00:02,680 --> 00:00:06,210 I'm Adriene and this is Benji and today per your request, 3 00:00:06,210 --> 00:00:08,610 we have a core conditioning practice. 4 00:00:08,610 --> 00:00:11,310 This one's a quickie so hop into something comfy 5 00:00:11,310 --> 00:00:13,513 and let's get started. 6 00:00:13,513 --> 00:00:17,305 (upbeat music) 7 00:00:26,410 --> 00:00:29,380 Alright, let's begin on our backs. 8 00:00:29,380 --> 00:00:31,920 So take your time getting down there, 9 00:00:31,920 --> 00:00:34,680 we don't need to rush anything here. 10 00:00:34,680 --> 00:00:36,357 Move mindfully. 11 00:00:37,670 --> 00:00:39,050 A little goes a long way, 12 00:00:39,050 --> 00:00:40,940 we really wanna pay attention to the how, 13 00:00:40,940 --> 00:00:43,270 so we're gonna focus on the breath today 14 00:00:43,270 --> 00:00:46,670 while we get our core conditioning in. 15 00:00:46,670 --> 00:00:50,670 So to start, you're just gonna bring the hands to the belly, 16 00:00:50,670 --> 00:00:52,750 feet on the ground, knees up towards the sky, 17 00:00:52,750 --> 00:00:55,140 close your eyes, relax your shoulders. 18 00:00:55,140 --> 00:01:00,060 Take a deep breath in, fill the belly with air. 19 00:01:00,060 --> 00:01:04,193 And then exhale, it softens and releases. 20 00:01:05,280 --> 00:01:07,050 And again, big inhale. 21 00:01:07,050 --> 00:01:08,921 Fill the belly with air. 22 00:01:10,120 --> 00:01:14,150 And exhale, it softens and releases. 23 00:01:14,150 --> 00:01:18,265 And last time, this time really inhale lots of love in. 24 00:01:20,980 --> 00:01:23,417 And lots of love out. 25 00:01:24,728 --> 00:01:26,260 Beautiful. 26 00:01:26,260 --> 00:01:29,597 Alright, from here, we're gonna extend the legs out long. 27 00:01:31,640 --> 00:01:33,120 Then we're gonna start nice and easy. 28 00:01:33,120 --> 00:01:35,490 Hug the right knee into the chest and then switch, 29 00:01:35,490 --> 00:01:37,450 hug the left knee into the chest. 30 00:01:37,450 --> 00:01:39,700 Hug the right knee into the chest and then the left. 31 00:01:39,700 --> 00:01:43,480 Now we're gonna add a lift of nose toward the knee. 32 00:01:43,480 --> 00:01:46,930 You're lifting the head, the neck and the shoulders. 33 00:01:46,930 --> 00:01:48,310 If this doesn't work for you 34 00:01:48,310 --> 00:01:49,650 in the head, the neck, the shoulders, 35 00:01:49,650 --> 00:01:52,320 you can bring the head back down and work here. 36 00:01:52,320 --> 00:01:54,410 We are targeting the lower belly here, 37 00:01:54,410 --> 00:01:56,140 scooping the tailbone up. 38 00:01:56,140 --> 00:01:59,860 Keep the shoulders relaxed in either variation. 39 00:01:59,860 --> 00:02:01,538 Breathing deep. 40 00:02:03,210 --> 00:02:05,360 Now just when you feel like you wanna give up, 41 00:02:05,360 --> 00:02:08,820 that's actually when we're going to now straighten the legs 42 00:02:08,820 --> 00:02:10,180 and work in little scissors. 43 00:02:10,180 --> 00:02:12,390 So you can keep a little bend in your knee, 44 00:02:12,390 --> 00:02:14,010 but we're extending the legs out long, 45 00:02:14,010 --> 00:02:15,810 just challenging yourself here. 46 00:02:16,800 --> 00:02:20,974 And we're gonna be here for three, two, 47 00:02:21,910 --> 00:02:23,870 and even it out on the one. 48 00:02:23,870 --> 00:02:26,280 Great, hug both knees into the chest. 49 00:02:26,280 --> 00:02:27,570 Bring the palms into the knees. 50 00:02:27,570 --> 00:02:29,810 You're gonna draw the knees out wide, 51 00:02:29,810 --> 00:02:34,160 so the, excuse me, out in front, so the arms are extended. 52 00:02:34,160 --> 00:02:36,040 Peek at me if you need to. 53 00:02:36,040 --> 00:02:38,120 Good, then take the knees out wide 54 00:02:38,120 --> 00:02:41,450 and then draw them in towards center. 55 00:02:41,450 --> 00:02:44,560 Good, take 'em out towards the front edge of your mat 56 00:02:44,560 --> 00:02:47,470 around and in towards center. 57 00:02:47,470 --> 00:02:49,156 And one more time, out, 58 00:02:49,156 --> 00:02:52,420 around and in towards center. 59 00:02:52,420 --> 00:02:54,780 Beautiful. Interlace the fingertips, 60 00:02:54,780 --> 00:02:58,380 send the hands behind the head here, nice and easy. 61 00:02:58,380 --> 00:03:00,520 We're gonna lift the shins 62 00:03:00,520 --> 00:03:04,010 so that they're parallel to the sky or to the ceiling. 63 00:03:04,010 --> 00:03:06,500 So you're gonna feel that tailbone scoop up, 64 00:03:06,500 --> 00:03:09,190 the low belly draws down. 65 00:03:09,190 --> 00:03:12,030 Belly is engaged, abdominal wall is engaged. 66 00:03:12,030 --> 00:03:13,790 We're just gonna do light taps here. 67 00:03:13,790 --> 00:03:15,600 Right toes, left toes. 68 00:03:15,600 --> 00:03:17,090 Nice and easy. 69 00:03:17,090 --> 00:03:19,340 Now we're wanting to make sure that this 70 00:03:19,340 --> 00:03:23,040 knee over the hip stack doesn't get too rocked. 71 00:03:23,040 --> 00:03:25,390 So you're not wanting to bring your knees in too much, 72 00:03:25,390 --> 00:03:30,042 but as best you can try to keep the knee over 73 00:03:30,042 --> 00:03:32,680 the hip so that femur is aligned. 74 00:03:32,680 --> 00:03:34,120 You're gonna feel it in your low belly, 75 00:03:34,120 --> 00:03:37,860 you're gonna wanna keep your low back nice and safe, 76 00:03:37,860 --> 00:03:40,160 nice and flush with the mat. 77 00:03:40,160 --> 00:03:42,620 Alright, just when you wanna give up here, 78 00:03:42,620 --> 00:03:44,410 we're gonna lift the head, the neck, the shoulders, 79 00:03:44,410 --> 00:03:47,880 keep the elbows wide to challenge ourselves here. 80 00:03:47,880 --> 00:03:52,100 Tapping the toes with the head lifted here. 81 00:03:52,100 --> 00:03:53,860 In this nice, little neck hammock here, 82 00:03:53,860 --> 00:03:55,650 you can extend the thumbs 83 00:03:55,650 --> 00:03:57,820 so you have a little bit of support. 84 00:03:57,820 --> 00:04:02,305 We're here for three, gaze up towards the sky, two. 85 00:04:04,640 --> 00:04:08,230 And evening it out on the one. 86 00:04:08,230 --> 00:04:09,063 Beautiful. 87 00:04:09,063 --> 00:04:10,750 Release, hug the knees into the chest, 88 00:04:10,750 --> 00:04:12,510 take a deep breath in. 89 00:04:12,510 --> 00:04:14,870 And then exhale, extend the legs out long. 90 00:04:14,870 --> 00:04:17,000 Alright, from here, listen carefully. 91 00:04:17,000 --> 00:04:19,250 You can start by using your hands on the ground, 92 00:04:19,250 --> 00:04:22,210 we're gonna inhale, sit up all the way tall, 93 00:04:22,210 --> 00:04:24,200 send the fingertips up towards the sky 94 00:04:24,200 --> 00:04:27,020 and then exhale, Forward Fold. 95 00:04:27,020 --> 00:04:30,090 Navel draws back, nice and articulate through the spine, 96 00:04:30,090 --> 00:04:32,690 we roll it back down to one. 97 00:04:32,690 --> 00:04:35,570 Use the hands if you need to, otherwise we'll inhale, 98 00:04:35,570 --> 00:04:38,440 reach the arms all the way up as you sit up. 99 00:04:38,440 --> 00:04:40,480 Then exhale, fold. 100 00:04:40,480 --> 00:04:44,720 And then slow and steady navel draws to the spine, 101 00:04:44,720 --> 00:04:46,910 we lower down with control. 102 00:04:46,910 --> 00:04:49,660 Here we go, inhale to lift. 103 00:04:49,660 --> 00:04:51,940 Exhale to fold. 104 00:04:51,940 --> 00:04:54,178 Slow and steady 105 00:04:54,178 --> 00:04:57,650 with control all the way back down 106 00:04:57,650 --> 00:05:01,450 and you can move in your own pace, nice and slow. 107 00:05:01,450 --> 00:05:03,610 Again, feel free to use the hands on the earth, 108 00:05:03,610 --> 00:05:06,120 or fingertips on the earth to get through that first move, 109 00:05:06,120 --> 00:05:09,419 and in time, you won't need them anymore. 110 00:05:22,140 --> 00:05:25,920 Alright, so you can start to do this now at your own pace. 111 00:05:25,920 --> 00:05:29,520 Don't feel like you have to rush, right? 112 00:05:29,520 --> 00:05:33,170 This is not about number of reps, 113 00:05:33,170 --> 00:05:36,800 but about the quality of movement 114 00:05:37,660 --> 00:05:41,810 and your connectivity and your engagement. 115 00:05:41,810 --> 00:05:44,810 So we're slowly building heat up here. 116 00:05:44,810 --> 00:05:48,073 Again, if you need to use the hands or the elbows to sit up, 117 00:05:49,340 --> 00:05:51,310 go for it. 118 00:05:51,310 --> 00:05:56,083 Don't be hard on yourself, just take it nice and slow. 119 00:06:01,360 --> 00:06:02,960 Really articulating 120 00:06:02,960 --> 00:06:05,834 through the spine on the way down. 121 00:06:16,660 --> 00:06:18,650 Beautiful. 122 00:06:18,650 --> 00:06:22,620 We're gonna do two more, wherever you are, you got this. 123 00:06:22,620 --> 00:06:25,784 If you took a break, pick back up, here we go. 124 00:06:30,240 --> 00:06:32,270 And after that final one, 125 00:06:32,270 --> 00:06:34,134 you'll come onto your back. 126 00:06:35,450 --> 00:06:40,330 And you can center yourself on the mat, recenter rather. 127 00:06:40,330 --> 00:06:41,240 Then we're gonna bring the hands 128 00:06:41,240 --> 00:06:43,086 right underneath the bum here. 129 00:06:44,910 --> 00:06:46,373 Beautiful. 130 00:06:47,430 --> 00:06:49,070 Alright, with the legs extended out, 131 00:06:49,070 --> 00:06:52,570 let's lift now, big breath, big move here, 132 00:06:52,570 --> 00:06:54,890 we're gonna lift both legs up towards the sky, 133 00:06:54,890 --> 00:06:56,570 bend just the right leg down 134 00:06:56,570 --> 00:06:59,650 and we begin to scissor move here. 135 00:06:59,650 --> 00:07:00,550 Many of you know this, 136 00:07:00,550 --> 00:07:03,563 but stay with your breath here nice and slow. 137 00:07:04,470 --> 00:07:07,238 Hugging the low ribs in. 138 00:07:07,238 --> 00:07:09,250 Chin is nice and tucked. 139 00:07:09,250 --> 00:07:10,083 Oops. 140 00:07:12,050 --> 00:07:14,460 Keep it going, nice and steady. 141 00:07:14,460 --> 00:07:16,960 And then if you want, we can add a little lift, 142 00:07:16,960 --> 00:07:18,060 a little hover, 143 00:07:18,060 --> 00:07:22,180 lifting the head all the way up. 144 00:07:22,180 --> 00:07:25,700 Keeping that image of like a orange 145 00:07:25,700 --> 00:07:26,950 or a mango, grapefruit 146 00:07:26,950 --> 00:07:29,119 between the chin and the chest here. 147 00:07:30,310 --> 00:07:31,580 And for the last 10 seconds, 148 00:07:31,580 --> 00:07:34,400 we're gonna speed it up here. 149 00:07:34,400 --> 00:07:35,910 Scissoring the legs, 150 00:07:37,932 --> 00:07:39,583 Breathing deep. 151 00:07:41,797 --> 00:07:43,270 Scooping the tailbone up, 152 00:07:43,270 --> 00:07:45,203 pressing the hands into the earth. 153 00:07:46,240 --> 00:07:49,861 Three, two and one. 154 00:07:49,861 --> 00:07:51,930 Great, slowly release the hands, 155 00:07:51,930 --> 00:07:54,420 hug the knees into the chest. 156 00:07:54,420 --> 00:07:56,725 Rock gently side to side. 157 00:07:58,950 --> 00:08:01,044 Observe your breath. 158 00:08:04,170 --> 00:08:05,860 Beautiful. 159 00:08:05,860 --> 00:08:09,550 From here, we're gonna extend the legs out one more time. 160 00:08:09,550 --> 00:08:11,710 This time as we inhale, we're gonna sit up, 161 00:08:11,710 --> 00:08:12,970 we're gonna lift up, 162 00:08:12,970 --> 00:08:14,340 we're gonna bend the right knee, 163 00:08:14,340 --> 00:08:16,650 we're gonna grab, excuse me, the left knee, 164 00:08:16,650 --> 00:08:20,040 we're gonna grab the left ankle or the left foot. 165 00:08:20,040 --> 00:08:23,440 Good, then slowly lower down. Alternate. 166 00:08:23,440 --> 00:08:27,520 Lifting up, grabbing the right foot or right ankle. 167 00:08:27,520 --> 00:08:30,720 Or maybe even right knee. And slowly releasing. 168 00:08:30,720 --> 00:08:33,800 Again, this is not about the number of reps, 169 00:08:33,800 --> 00:08:37,284 this is about slow, beautiful 170 00:08:38,468 --> 00:08:40,860 movement with connectivity. 171 00:08:41,920 --> 00:08:46,979 Engage, working the whole abdominal wall. 172 00:08:48,280 --> 00:08:49,980 I'm gonna stop talking so I can do this with you. 173 00:08:49,980 --> 00:08:52,240 Finding a nice pace 174 00:08:52,240 --> 00:08:53,983 with your breath. 175 00:09:02,670 --> 00:09:05,789 This is about connectivity 176 00:09:07,270 --> 00:09:10,785 and engaging your muscles, 177 00:09:10,785 --> 00:09:13,530 not about reps or quantity. 178 00:09:19,037 --> 00:09:21,530 Inhaling to lower. 179 00:09:21,530 --> 00:09:23,478 Exhaling to lift. 180 00:09:29,166 --> 00:09:29,890 Beautiful. 181 00:09:29,890 --> 00:09:33,053 Then even it out and we'll release, nice and easy. 182 00:09:33,053 --> 00:09:35,830 Bend the knees, feet come to the ground. 183 00:09:35,830 --> 00:09:38,250 Interlace the fingertips, bring them behind the head. 184 00:09:38,250 --> 00:09:39,630 Okay, last little bit. 185 00:09:39,630 --> 00:09:42,260 Shins come parallel to the ceiling again. 186 00:09:42,260 --> 00:09:44,310 We're gonna extend the right leg out, 187 00:09:44,310 --> 00:09:46,670 right elbow to left knee. 188 00:09:46,670 --> 00:09:50,610 Inhale to center, exhale left leg out, 189 00:09:50,610 --> 00:09:51,900 left elbow to right knee. 190 00:09:51,900 --> 00:09:54,850 You got this, inhale to center and switch. 191 00:09:54,850 --> 00:09:57,670 Alternating here, finding that center moment 192 00:09:57,670 --> 00:10:00,510 to really draw the navel down. 193 00:10:00,510 --> 00:10:01,846 Beautiful. 194 00:10:02,950 --> 00:10:05,020 Moving with your breath, 195 00:10:05,020 --> 00:10:06,462 nice and easy. 196 00:10:07,320 --> 00:10:09,016 Bicycles. 197 00:10:15,300 --> 00:10:16,923 Beautiful. 198 00:10:18,162 --> 00:10:20,340 Now, if you want, you can pick up the pace here, 199 00:10:20,340 --> 00:10:22,710 go at a double-time speed. 200 00:10:22,710 --> 00:10:26,119 Nice and easy for ten, 201 00:10:26,119 --> 00:10:30,696 nine, eight, seven, 202 00:10:30,696 --> 00:10:32,770 six, five. 203 00:10:32,770 --> 00:10:35,035 Keep breathing, four, 204 00:10:35,035 --> 00:10:39,540 three, two and one, release it. 205 00:10:39,540 --> 00:10:42,420 Beautiful, hug the knees into the chest (chuckles), 206 00:10:42,420 --> 00:10:45,143 you're like, "Nice and easy?" When I say nice and easy, 207 00:10:45,143 --> 00:10:46,830 I mean like nice and easy in the face, 208 00:10:46,830 --> 00:10:50,590 like not working any harder than we need to. 209 00:10:50,590 --> 00:10:53,740 Alright, from here take the knees over to the right side. 210 00:10:53,740 --> 00:10:57,130 Just a little twist here can let the arms open up 211 00:10:57,130 --> 00:10:58,903 into little cactus arms. 212 00:10:59,900 --> 00:11:03,136 Close your eyes and relax, breathe into your belly. 213 00:11:05,520 --> 00:11:08,290 Beautiful and then bringing it back through the center, 214 00:11:08,290 --> 00:11:10,980 taking the legs to the other side, 215 00:11:10,980 --> 00:11:12,500 and just taking a second here. 216 00:11:12,500 --> 00:11:16,630 Feel that nice twist, that massage in the belly. 217 00:11:16,630 --> 00:11:19,166 Close your eyes, relax everything, breathe in. 218 00:11:21,230 --> 00:11:23,381 And breathe out. 219 00:11:27,100 --> 00:11:28,910 Awesome, come back to the center, 220 00:11:28,910 --> 00:11:30,110 hug the knees into the chest. 221 00:11:30,110 --> 00:11:34,550 One last time, slide the hands behind the thighs 222 00:11:34,550 --> 00:11:37,110 and then you can rock up to a nice comfortable seat. 223 00:11:37,110 --> 00:11:40,100 Alright, high five, everyone, thank you so much for joining me 224 00:11:40,100 --> 00:11:42,540 for this conditioning practice. 225 00:11:42,540 --> 00:11:44,940 I will see you next time, take good care. 226 00:11:46,654 --> 00:11:49,667 (upbeat music)