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what's up everyone welcome to day 6 of

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30 days of yoga with Adriene I'm Adriene

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and today on day 6 cue I have the tiger

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we are gonna do six-pack ABS just

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kidding if you know me at all you know

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that I don't really prescribe or

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subscribe to that whole obsession but I

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do want to work my core and I would like

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to feel my ABS my abdominals and it's

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gonna help me in my yoga practice that's

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gonna help my back and it's just a

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little something to spice up our life in

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this 30-day challenge so don't panic

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take a deep breath in and we're going to

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begin alright my friends so we're going

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to come flat on our backs today if you

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have a block you might grab it it might

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be handy if you don't have one it's ok

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you can totally use your imagination and

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we can just just as good of a workout so

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if you have one grab it now if not it's

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okay you're gonna do a little yoga for

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the imagination so let's meet in a flat

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back position here hug the knees into

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the chest and take a nice full breath in

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I'm so grateful so happy and humble to

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share this experience with you to guide

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you and to kind of rediscover our bodies

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and get back to our finest truest self

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so some of these moves may feel like is

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this yoga Adriene and I'm like yeah

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everything to me counts as yoga if I'm

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connecting my mind and body my spirit

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and my breath and so I encourage you to

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have a little fun come on let's take it

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to serious if you need you take breaks

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take breaks okay everyone just panicked

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just kidding okay so we're hugging the

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knees into the chest here just kind of

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finding that sweet round of the spine

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you might Rock a little back and forth

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massaging the lower back you might crawl

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your shoulder blades down a little bit

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towards the base of your spine to create

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a little space between the ears and the

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shoulders and also the chin and the

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chest lengthening through the back of

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the neck

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cool then we're gonna interlace the

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fingertips and bring them behind the

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head elbows nice and wide keep hugging

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the knees up towards the chest and you

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might even kick your toes up a couple

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times so just find that sweet spine to

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earth connection so we're really

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pressing the lower back down onto the

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mat elbows are gonna come really wide

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here I'm gonna draw my knees up so

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they're stacked over my hip points or

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maybe slightly further into just secure

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that stamping of the lower back on the

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mat so really supportive in the lower

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back to me then I'll hinge at the knees

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and the shins can become parallel to the

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ceiling now if you have a block again if

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you don't it's no biggie

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you can use your imagination and you can

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still find this squeezing but if you

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have a block you might bring it this way

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or this way works too depending on your

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body type and just find a little squeeze

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in the legs so now already I haven't

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even really done anything yet and I've

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engaged that booty on Abunda I'm drawing

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the navel in and up towards my heart I'm

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really stepping lower back to the earth

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and then my elbows are flying up here

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because I'm having too much to focus on

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I'm going to embrace the full body

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experience that is yoga and find a

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little easier maybe by closing my eyes

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rotating my ankles even you my thumbs

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are extended even using my thumbs to

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give myself a little gentle massage on

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the neck so you know I choked about all

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six-pack abs for this video but really

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we're still working on a full body

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experience

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sending breath energy to and you sore or

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tight places and engage in connecting to

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my Center so we're squeezing the inner

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thighs together we're pressing the navel

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down towards the spine scooping the

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tailbone up elbows nice and wide take a

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deep breath in on an exhale lift your

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head your neck your shoulders up resist

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the urge to crunch here keep the elbows

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nice and wide imagine a big juicy piece

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of fruit just something between your

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chin and your chest in fact send your

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gaze up here after you get the hang of

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it send your gaze up and back so you can

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keep it nice and open now

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engage to the belly so make sure that

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lower back is taking care of squeeze the

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block or imagine squeezing the block

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inhale in lift up a little higher lift

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your chin up your heart up send your

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gaze up and back and exhale out this

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time inhale lower rest nice everyone so

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we're going to move in and out of that

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the little yogic lifts really creating a

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full body experience so use that block

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keep the elbows wide here we go inhale

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in exhale lift up inhale lower exhale

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lift inhale lower exhale lift keep it

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soft and easy so avoid this guys take a

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look at the video for a sec avoid this

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oh I'm just like creating tension yes

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I'm working my abdominals but I'm kind

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of doing the rest of my body a

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disservice so let's keep the integrity

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of the full body experience going as we

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get those ABS okay

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can't believe I just said that ah having

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a little fun here day six deep breath in

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and exhale here we go lifting up inhale

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keep the skin of the face soft

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exhale lift inhale release exhale lift

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and squeeze and keep it going now on

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your own rhythm using the thumbs to

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cradle the neck keep it going

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close your eyes and smile keep the

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elbows wide

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getting some fresh blood fresh oxygen

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into the system do two more last one and

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we release awesome

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bring the soles of the feet together

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knees nice and wide if you have a block

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you can take it up overhead use it for a

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pillow if not don't worry now bring the

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hands to the belly for a little pet

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relax the weight of the legs down and

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just notice how you feel

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notice what those deep breaths did and

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just observe awesome so now we're gonna

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take the block and bring it between the

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ankles and if you don't have a block

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you're just gonna zip the ankles

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together so it might look like this

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or it might look like this and I'll do

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it without just to be fair I'm gonna

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take my hands underneath my buttocks

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thumbs kind of kiss together here and I

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send the legs up nice and tall so I'm

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either zipping together I'm squeezing my

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block together here or even if the

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thighs would actually work I don't

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really feel like that feels good for my

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hips but so rather here my friends or

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whirs it together and the same thing

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we're gonna use our breath we're gonna

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inhale in scoop the tail bone up towards

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the sky exhale use the duration of your

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breath to lower down press into your

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knuckles let the heels hover here press

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knew your heels and then use an inhale

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to draw the navel down and inhale back

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up resist the urge just speed it up and

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if I keep it nice and slow synchronize

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the breath to the movement the movement

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to the breath and that's our yoga deep

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breath in exhale

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so you can close your eyes keep your

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neck in a nice straight alignment here

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and move at your own pace

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smile

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no clinching in the eyebrows and the jaw

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so the heels might no good not well

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might not go down as far as mine you

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might just come here before your lower

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back begins to come up and that's fine

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too it might look like this for you and

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then in time we'll be able to lower down

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more stick with it take breaks when you

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need to alright my friends we're gonna

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do two more inhale exhale last one let

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me hear your breath who a bunch of birds

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just flew by perfect timing

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and then I rise back up and release or

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at least the arms take the block away

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and we hug the knees into the chest find

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what feels good here rocking gently side

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to side or maybe coming to peel the nose

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up towards the knees cool release the

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soles of the feet to the mat interlace

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the fingertips behind the head once a

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game if you want do a little yoga for

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the brain and reverse the cross opposite

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thumb on top and we send them back once

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again behind the head elbows nice and

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wide take a second to just windshield

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wiper the legs one-way breathing into

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the front body super nice here so good

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right knee really driving down and then

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taking it through Center a little booty

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massage as we come through Center and

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take it to the right

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driving down through that left knee

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feeling this awesome stretch through the

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psoas and the abdominals yes elbows

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pressing down and then back up to Center

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we go alright here we go my yogi friends

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yogi bicycles inhale in exhale lift the

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knees up once again find that sweet kiss

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of the lower back to the earth and then

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we'll inhale it again exhale let the

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head the neck the shoulders lift up

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inhale exhale right elbow to left knee

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extend the right leg out long keep the

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chest open the heart open here so we're

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not really crunching but keeping this

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beautiful piece of fruit between our

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chin and chest inhale in exhale back to

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Center inhale in again and exhale twist

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left elbow to right knee and we extend

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find that sit bone to heel connection

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inhale to Center and now we move more

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swiftly exhale twist

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inhale Center exhale twist inhale Center

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navel draws down exhale twist

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inhale Center exhale twist now we're

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gonna move to double time smile imagine

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your favorite song stay soft to the

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fingertips you can even release them

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here we move move find your breath let's

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do 10 more seconds here and we release

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cross the right ankle over the left grab

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the outer edges of the feet begin to

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rock a little front to back fun back and

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forth massaging the spine and then we'll

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rock all the way up to a nice

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cross-legged position where we'll sit up

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nice and tall and observe the breath so

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I love working these muscles for obvious

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reasons but also for my yoga practice I

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get to explore more

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more strength I build especially from my

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core in my Center the more I begin to

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fly in arm balances the better my back

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feels on a daily basis so open your mind

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when it comes to these muscles stay

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positive it's easy to get really down

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and feel like oh there's no hope for me

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or to get really obsessed and so just

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stay present palms come to the knees

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we're gonna inhale smooth the heart

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forward exhale round the spine chin to

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chest inhale moving in a circle exhale

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chin to chest inhale heart comes forward

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and exhale reverse your circles nearly

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targeting the belly here imagine one of

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those old-fashioned coffee grinders

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moving from your Center then we'll come

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back up to Center mm-hmm bring the soles

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of the feet out into the earth

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fingertips forward we do this kind of

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zombie move or this thriller move as we

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slowly engage your abdominals why not

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have a little fun let's do thriller and

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some other people who never slowly roll

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it oh yeah okay last move and then we're

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done and you could add on to the

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practice can continue or you can settle

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in shavasana when I do but we're gonna

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take that block if we have it if you

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don't have the block no worries

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we're gonna bring the knees back up over

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the hips

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and this time I'm gonna send the right

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leg out long I'm gonna bring the block

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underneath the left and then I'm gonna

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switch like we're bobbing a basketball

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in between to up the ante I'm gonna

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inhale exhale lift my head neck and

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shoulders passing through so a variation

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one variation to keep it going

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variation three is to come up in two

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more navasana lifting up through the

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spine and working here now if you're

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like what the heck Adriene I said I

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didn't have a block you can do this with

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anything

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not your cellphone let's keep our

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cellphones out of it but you can do this

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with anything or you can just work on

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the scissors if you don't have a block

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you can work on scissors so we're again

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imagining that block going through so

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we're gonna work here for about ten

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breaths in your very Asian choice so

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maybe you're just scissoring the legs

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palms underneath the buttocks maybe you

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have your block and you're passing it

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through at level one well a little Yoga

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for the brain and sorry this is level

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one I love a little 2 or 1/3 irrigation

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there's navasana variation whoo-hoo-hoo

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that'll light a fire in your belly all

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right oh mama

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ok let's say five more breaths wherever

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you are

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block or no block take breaks when you

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need to form our breaths and then I

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don't really count or do ten seconds

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thirty seconds that often but sometimes

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it's nice to just have an ending point

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let's do one more breath and halle-loo

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put the block aside everyone release

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your arms give yourself a big hug you

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did an awesome job today after this you

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might head into shavasana right now or

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you might flip over and practice a crow

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pose now that you've engaged the

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abdominals or a side arm balance or

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something like that for fun so have a

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great day everyone

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namaste

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[Music]