what's up everyone welcome to day 6 of

30 days of yoga with Adriene I'm Adriene

and today on day 6 cue I have the tiger

we are gonna do six-pack ABS just

kidding if you know me at all you know

that I don't really prescribe or

subscribe to that whole obsession but I

do want to work my core and I would like

to feel my ABS my abdominals and it's

gonna help me in my yoga practice that's

gonna help my back and it's just a

little something to spice up our life in

this 30-day challenge so don't panic

take a deep breath in and we're going to

begin alright my friends so we're going

to come flat on our backs today if you

have a block you might grab it it might

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

you can totally use your imagination and

we can just just as good of a workout so

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

okay you're gonna do a little yoga for

the imagination so let's meet in a flat

back position here hug the knees into

the chest and take a nice full breath in

I'm so grateful so happy and humble to

share this experience with you to guide

you and to kind of rediscover our bodies

and get back to our finest truest self

so some of these moves may feel like is

this yoga Adriene and I'm like yeah

everything to me counts as yoga if I'm

connecting my mind and body my spirit

and my breath and so I encourage you to

have a little fun come on let's take it

to serious if you need you take breaks

take breaks okay everyone just panicked

just kidding okay so we're hugging the

knees into the chest here just kind of

finding that sweet round of the spine

you might Rock a little back and forth

massaging the lower back you might crawl

your shoulder blades down a little bit

towards the base of your spine to create

a little space between the ears and the

shoulders and also the chin and the

chest lengthening through the back of

the neck

cool then we're gonna interlace the

fingertips and bring them behind the

head elbows nice and wide keep hugging

the knees up towards the chest and you

might even kick your toes up a couple

times so just find that sweet spine to

earth connection so we're really

pressing the lower back down onto the

mat elbows are gonna come really wide

here I'm gonna draw my knees up so

they're stacked over my hip points or

maybe slightly further into just secure

that stamping of the lower back on the

mat so really supportive in the lower

back to me then I'll hinge at the knees

and the shins can become parallel to the

ceiling now if you have a block again if

you don't it's no biggie

you can use your imagination and you can

still find this squeezing but if you

have a block you might bring it this way

or this way works too depending on your

body type and just find a little squeeze

in the legs so now already I haven't

even really done anything yet and I've

engaged that booty on Abunda I'm drawing

the navel in and up towards my heart I'm

really stepping lower back to the earth

and then my elbows are flying up here

because I'm having too much to focus on

I'm going to embrace the full body

experience that is yoga and find a

little easier maybe by closing my eyes

rotating my ankles even you my thumbs

are extended even using my thumbs to

give myself a little gentle massage on

the neck so you know I choked about all

six-pack abs for this video but really

we're still working on a full body

experience

sending breath energy to and you sore or

tight places and engage in connecting to

my Center so we're squeezing the inner

thighs together we're pressing the navel

down towards the spine scooping the

tailbone up elbows nice and wide take a

deep breath in on an exhale lift your

head your neck your shoulders up resist

the urge to crunch here keep the elbows

nice and wide imagine a big juicy piece

of fruit just something between your

chin and your chest in fact send your

gaze up here after you get the hang of

it send your gaze up and back so you can

keep it nice and open now

engage to the belly so make sure that

lower back is taking care of squeeze the

block or imagine squeezing the block

inhale in lift up a little higher lift

your chin up your heart up send your

gaze up and back and exhale out this

time inhale lower rest nice everyone so

we're going to move in and out of that

the little yogic lifts really creating a

full body experience so use that block

keep the elbows wide here we go inhale

in exhale lift up inhale lower exhale

lift inhale lower exhale lift keep it

soft and easy so avoid this guys take a

look at the video for a sec avoid this

oh I'm just like creating tension yes

I'm working my abdominals but I'm kind

of doing the rest of my body a

disservice so let's keep the integrity

of the full body experience going as we

get those ABS okay

can't believe I just said that ah having

a little fun here day six deep breath in

and exhale here we go lifting up inhale

keep the skin of the face soft

exhale lift inhale release exhale lift

and squeeze and keep it going now on

your own rhythm using the thumbs to

cradle the neck keep it going

close your eyes and smile keep the

elbows wide

getting some fresh blood fresh oxygen

into the system do two more last one and

we release awesome

bring the soles of the feet together

knees nice and wide if you have a block

you can take it up overhead use it for a

pillow if not don't worry now bring the

hands to the belly for a little pet

relax the weight of the legs down and

just notice how you feel

notice what those deep breaths did and

just observe awesome so now we're gonna

take the block and bring it between the

ankles and if you don't have a block

you're just gonna zip the ankles

together so it might look like this

or it might look like this and I'll do

it without just to be fair I'm gonna

take my hands underneath my buttocks

thumbs kind of kiss together here and I

send the legs up nice and tall so I'm

either zipping together I'm squeezing my

block together here or even if the

thighs would actually work I don't

really feel like that feels good for my

hips but so rather here my friends or

whirs it together and the same thing

we're gonna use our breath we're gonna

inhale in scoop the tail bone up towards

the sky exhale use the duration of your

breath to lower down press into your

knuckles let the heels hover here press

knew your heels and then use an inhale

to draw the navel down and inhale back

up resist the urge just speed it up and

if I keep it nice and slow synchronize

the breath to the movement the movement

to the breath and that's our yoga deep

breath in exhale

so you can close your eyes keep your

neck in a nice straight alignment here

and move at your own pace

smile

no clinching in the eyebrows and the jaw

so the heels might no good not well

might not go down as far as mine you

might just come here before your lower

back begins to come up and that's fine

too it might look like this for you and

then in time we'll be able to lower down

more stick with it take breaks when you

need to alright my friends we're gonna

do two more inhale exhale last one let

me hear your breath who a bunch of birds

just flew by perfect timing

and then I rise back up and release or

at least the arms take the block away

and we hug the knees into the chest find

what feels good here rocking gently side

to side or maybe coming to peel the nose

up towards the knees cool release the

soles of the feet to the mat interlace

the fingertips behind the head once a

game if you want do a little yoga for

the brain and reverse the cross opposite

thumb on top and we send them back once

again behind the head elbows nice and

wide take a second to just windshield

wiper the legs one-way breathing into

the front body super nice here so good

right knee really driving down and then

taking it through Center a little booty

massage as we come through Center and

take it to the right

driving down through that left knee

feeling this awesome stretch through the

psoas and the abdominals yes elbows

pressing down and then back up to Center

we go alright here we go my yogi friends

yogi bicycles inhale in exhale lift the

knees up once again find that sweet kiss

of the lower back to the earth and then

we'll inhale it again exhale let the

head the neck the shoulders lift up

inhale exhale right elbow to left knee

extend the right leg out long keep the

chest open the heart open here so we're

not really crunching but keeping this

beautiful piece of fruit between our

chin and chest inhale in exhale back to

Center inhale in again and exhale twist

left elbow to right knee and we extend

find that sit bone to heel connection

inhale to Center and now we move more

swiftly exhale twist

inhale Center exhale twist inhale Center

navel draws down exhale twist

inhale Center exhale twist now we're

gonna move to double time smile imagine

your favorite song stay soft to the

fingertips you can even release them

here we move move find your breath let's

do 10 more seconds here and we release

cross the right ankle over the left grab

the outer edges of the feet begin to

rock a little front to back fun back and

forth massaging the spine and then we'll

rock all the way up to a nice

cross-legged position where we'll sit up

nice and tall and observe the breath so

I love working these muscles for obvious

reasons but also for my yoga practice I

get to explore more

more strength I build especially from my

core in my Center the more I begin to

fly in arm balances the better my back

feels on a daily basis so open your mind

when it comes to these muscles stay

positive it's easy to get really down

and feel like oh there's no hope for me

or to get really obsessed and so just

stay present palms come to the knees

we're gonna inhale smooth the heart

forward exhale round the spine chin to

chest inhale moving in a circle exhale

chin to chest inhale heart comes forward

and exhale reverse your circles nearly

targeting the belly here imagine one of

those old-fashioned coffee grinders

moving from your Center then we'll come

back up to Center mm-hmm bring the soles

of the feet out into the earth

fingertips forward we do this kind of

zombie move or this thriller move as we

slowly engage your abdominals why not

have a little fun let's do thriller and

some other people who never slowly roll

it oh yeah okay last move and then we're

done and you could add on to the

practice can continue or you can settle

in shavasana when I do but we're gonna

take that block if we have it if you

don't have the block no worries

we're gonna bring the knees back up over

the hips

and this time I'm gonna send the right

leg out long I'm gonna bring the block

underneath the left and then I'm gonna

switch like we're bobbing a basketball

in between to up the ante I'm gonna

inhale exhale lift my head neck and

shoulders passing through so a variation

one variation to keep it going

variation three is to come up in two

more navasana lifting up through the

spine and working here now if you're

like what the heck Adriene I said I

didn't have a block you can do this with

anything

not your cellphone let's keep our

cellphones out of it but you can do this

with anything or you can just work on

the scissors if you don't have a block

you can work on scissors so we're again

imagining that block going through so

we're gonna work here for about ten

breaths in your very Asian choice so

maybe you're just scissoring the legs

palms underneath the buttocks maybe you

have your block and you're passing it

through at level one well a little Yoga

for the brain and sorry this is level

one I love a little 2 or 1/3 irrigation

there's navasana variation whoo-hoo-hoo

that'll light a fire in your belly all

right oh mama

ok let's say five more breaths wherever

you are

block or no block take breaks when you

need to form our breaths and then I

don't really count or do ten seconds

thirty seconds that often but sometimes

it's nice to just have an ending point

let's do one more breath and halle-loo

put the block aside everyone release

your arms give yourself a big hug you

did an awesome job today after this you

might head into shavasana right now or

you might flip over and practice a crow

pose now that you've engaged the

abdominals or a side arm balance or

something like that for fun so have a

great day everyone

namaste

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