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hey everyone welcome to yoga with

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Adriene I am Adriene and today I'm in

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the beautiful park getting dirty getting

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sweaty because you asked for it we have

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a detox sequence right here right now

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for you obviously this flow is about

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rinsing shedding weight we have some

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beautiful water and waterfalls around us

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today so the idea is to give the body a

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good wash the mind in the heart to

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cleanse and sweat a little we're gonna

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get hot it's getting hot in here so put

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on your yoga clothes okay

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let's hop to it

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[Music]

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[Music]

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begin in a cross-legged position we're

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gonna check in with the breath and the

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body here commit to this practice here

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we go inhale drawing these shoulders up

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towards the ears on the exhale melt them

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down again full breath as we loop the

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shoulders squeezing them up towards the

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ears and on an exhale sliding the

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shoulder blades down one more we move

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with the breath inhale and exhale

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drawing the shoulders away from the ears

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draw the palms together at your heart

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sternum to thumbs take a second here to

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just deepen the breath and set an

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intention for your practice the

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intention can just be I choose to stick

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with all of this video no matter what or

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I choose to find ease to trust bow your

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head to your heart interlace the

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fingertips and here we go pressing the

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palms forward we follow the breath

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reaching them up and back on the exhale

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release his fingertips twinkle down and

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again marrying the action to the breath

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the breath to the action we reach it up

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exhale floating down in a way opening up

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the shoulders inhale interlace reach

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forward up and back

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tops of the thighs draw down heart stays

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lifted as we release right palm to left

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knee left fingertips behind

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we inhale roll up the staircase of the

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spine exhale begin to journey into your

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twist breathe

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draw the navel and slightly lengthen

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through the crown of the head take a

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deep breath in on the exhale release and

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take it to the other side left palm

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comes to the right knee here right

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fingertips behind sit up nice and tall

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remember head over heart heart over

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pelvis here as we roll up through the

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spine draw the shoulder blades in

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together and down and use that exhale to

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go a little bit deeper into the twist

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nice and gentle I lift my fingertips up

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here as I encourage you to do as well to

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just make sure I'm not muscling into my

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twist with my arms always finding

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integrity with each breath with each

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posture inhale in sigh body stretch left

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palm comes to the mat right fingertips

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reach up and over stay rooted through

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your sit bones here finding a little

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expression and switching to the other

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side reaching it up and over again

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tagging a little bit of weight down

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through the tops of the thighs the sit

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bones breathe back to Center

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diving forward now we'll come up to

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standing

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Tadasana at the front of your mat palms

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together inhale reach up as we exhale we

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dive forward soft knees here my friends

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inhale lift a flat back position and

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exhale soften and bow inhale reach it up

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spread your fingertips full body

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experience as we exhale

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back down to the heart here we go again

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jumping right in inhale reach it up

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exhale dive forward soft knees inhale

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lift a flat back position long beautiful

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neck here and exhale bow plant the palms

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or the fingertips step the right foot

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back runners lunge peel that left hip

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crease back shine your heart forward

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relax your jaw plant the palms and we

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step it back downward facing dog find a

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little bit of movement here begin to

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warm up the body press into all 10

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knuckles spread your fingertips wide

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slowly we'll shift forward to plank or

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I'm taking a half plank here which I

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encourage you to do coming to the knees

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just for this first one so we can find

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our alignment long neck lots of

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integrity in the body as I slowly lower

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down hugging my elbows to the side body

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lowering the mermaid tail there lowering

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the feet we loop the shoulders and lift

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up Cobra bhujangasana curl the toes

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under press into your palms lift up

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plank position and then draw your navel

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up towards your spine press up and out

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of your palms and then we'll slowly

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slowly send it back downward facing dog

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tops of the thighs spiral in and out

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towards the back here mat and we step

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the right foot up runners lunge

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peeling that right hip crease back now

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shining radiating the heart forward open

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your heart up towards the front

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[Music]

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and then we step that back foot up to

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meet the front forward fold uttanasana

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let it hang inhale flat back position

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exhale bow spiral the shoulders reach it

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up deep breath in and exhale back down

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to the heart soft knees inhale we reach

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it up

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exhale up and over as we bow inhale flat

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back position and exhale bow plant the

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palms step the right foot back high

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lunge prep here squeezing the inner

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thighs together finding your foundation

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and then reaching it up on a nice juicy

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inhale we can keep the hands on the

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waistline here for stability otherwise

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we're spreading the fingertips reaching

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them up pulling the thumb slightly back

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lengthening down through the tailbone

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finding length in the lower back here as

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we squeeze the inner thighs together and

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then exhale bend the elbows belly comes

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to the top of the thigh to release

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fingertips to the mat and we step it

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back to plank

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nice strong plank here guys press up and

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out of the earth squeeze those inner

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thighs together really spike those heels

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towards the back and when you're ready

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shifting forward bending the elbows

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chaturanga

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we lift up upward facing dog and then

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back downward facing dog

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pedal the feet work it out find what

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feels good as we lift the right leg up

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runners lunge squeezing the inner thighs

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together finding that strong foundation

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as we inhale reach up high lunge press

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through the ball joint of that front big

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toe really extend that back heel towards

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the back of the mat

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inhale in lengthen the tailbone down

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draw the navel in knit the lower ribcage

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together lift the chin slightly exhale

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bend the elbows left to right open your

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heart belly comes to the top of the

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thigh and we release it back down take a

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deep breath in and step that back foot

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up to meet the front forward fold

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reaching it up spreading the fingertips

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I don't an exhale back down

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smile inhale reach it up exhale enjoy

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this move as you dive forward inhale

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flat back exhale bow plant the palms

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step or hop the feet back to your best

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and most beautiful plank draw your navel

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up towards your spine hug the inner

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thighs together find movement then

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shifting forward chaturanga upward

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facing dog draw the navel to the spine

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and downward facing dog

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pedal it out walk your toes into the

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center line and then we'll inhale slide

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the right foot up take a second here to

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turn your right toes towards the left

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side of the mat to drop that right hip

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and then we'll step it up planting the

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back foot this time prepping for warrior

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one reaching the fingertips up strong

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foundation here the outer edge of that

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back foot is so strong find your breath

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then interlacing the fingertips behind

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the tail we'll loop the shoulders open

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the chest and slowly flat back here as

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we melt down belly to the top of the

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thigh and then we can stay there or we

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can continue going down into humble

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warrior here

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breathe strong foundation lots of

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strengthen the legs here as we breathe

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deep into the belly

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pressing strong into your foundation we

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rise up warrior one on an exhale bending

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the elbows left to right and then

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releasing back down to the lunge

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planting the left palm next to the arch

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of the right foot go ahead and pivot on

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your back foots here on your toes now

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and we reach the right foot up towards

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the sky

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moving into a nice twist here strong leg

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still peeling the right hip crease back

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and not collapsing into that left palm

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find integrity from the crown of the

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head to the tip of the tailbone and then

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exhale release it back down plant the

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palms step it to plank shifting forward

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chaturanga to updog and exhale downward

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facing dog

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work it out

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and then sliding the left foot up now

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turning the left toes in leveling the

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hips and stepping it up into your lunge

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plant the back heel strong legs as we

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rise up veer Vajrasana one warrior one

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lengthen the tailbone down tuck your

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pelvis draw your navel in and then

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interlace the fingertips behind opening

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up through the chest again knitting that

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lower ribcage together supporting the

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back and then bowing forward we can stay

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here halfway or continue the journey

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down humble warrior strong active legs

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here breathe

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[Music]

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pressing into the ball joint of that

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front big toe we rise up strong warrior

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1 spread your fingertips and exhale

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release open heart bending the elbows

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left to right we come back to our lunge

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pivoting on the back foot plant the

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right palm strong full breath as we

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inhale open up through the left wing

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find your twist breathe deep into the

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belly here nice full breaths keep

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extension through the neck so don't let

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the right earlobe drip drip down drip

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down towards the right shoulder keep it

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nice and open and spacious and then on

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an exhale we find our release and step

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the back foot up to meet the front

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follow your breath uttanasana and we

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inhale reach it all the way up full full

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breath exhale back down to the heart

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soft knees inhale reach it up fingertips

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kiss exhale down we go inhale flat back

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exhale bow plant the palms this time

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maybe hop it back to plank

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find your strong plank pose top of a

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push-up you can find a little movement

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here and then bend the elbows loop the

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shoulders you can do upward facing dog

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or Cobra here this time I did a Cobra

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taking a little bit of rest always

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remembering to find the ease listen to

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the body from our downward dog we'll

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lift the right leg up and step it into

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our lunge this time draw your palms

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together lift them towards the heart

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strong legs just like we had in high

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lunge here

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as we bring the elbows up and over outer

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it to the left arm to the outer edge of

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the right knee

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we find extension through the spine as

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we press the palms together keep the

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neck nice and long left heel is really

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spiking reaching towards the back edge

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of the mat and then we release gently

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left fingertips to the mat and open up

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through the right wing on an exhale back

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to Center

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we plant the palms and step it back to

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plank

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shifting forward chaturanga practice so

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even if you don't know chaturanga yet or

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you're working on building strength

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integrity

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you can practice slowly lowering down to

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up dog or Cobra and then pressing back

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down dog here we go again inhale sliding

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the sole of the left foot up now I've

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been stepping it forward drawing the

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palms together at the heart

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sternum to thumbs here as we press up

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strong legs loop the shoulders here long

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neck and then thinking up and over as we

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move into our next twist peeling that

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left hip crease back outer edge of the

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right elbow to the outer edge of that

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left thigh or knee press up and out of

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the palms here so we're not collapsing

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but the torso is nice and long and then

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I can stay where I'm at here or I can

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release the right fingertips down and

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open up long through the left wing left

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fingertips up towards the sky and then

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on an exhale melting it back to my lunge

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and rocking that back foot up to meet

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the front whew tennis in a forward fold

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inhale lift a flat back here exhale bow

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bring the feet in together

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come into a nice deep squat palms

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together at the heart sternum to thumbs

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inhale elbows go up and over outer edge

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of the left elbow to the outer edge of

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the right knee we find our twist here

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keeping the knees together best as

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possible at least that's our intention

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nice long neck we can stay here or we

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can release the left fingertips to the

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ground open up through the right wing

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and then gently release back to Center

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straighten the legs inhale lift to flat

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back exhale bow bending the knees

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generously again we bring the palms

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together at the heart really bend your

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knees outer edge of the right elbow now

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to the outer edge of that left leg we

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find the length in the spine here as we

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move into our twist you can take the

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right fist and put it into the left palm

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to find space little leverage there and

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then if you want to release right

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fingertips to the mat open up through

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the left wing for one last breath we'll

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meet back at Center inhale flat back

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position and exhale forward fold walk

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the feet out wide as why does your mat

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grab your elbows Rock a little side to

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side bent knees can be bent here bend

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your knees if you need to as generously

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as you like then we'll walk the

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fingertips out and slowly lower into a

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squat if the heels come up no problem

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embrace that enjoy the Yoga for the feet

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moment if the feet can stay flat then

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we'll draw the palms together at the

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heart

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fingertips can also stay on the earth

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here as we breathe in and out pressing

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the elbows into the knees pressing the

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knees into the elbows finding that

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squeeze as we open the chest

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[Music]

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gently releasing right palm in front of

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you well open up through the left wing

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on a deep breath in I'm waving to the

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camera here hello keep pressing strong

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into your feet tailbone lengthening down

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follow your breath left palm to the

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center line as we inhale open up through

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the right side I decided to go ahead and

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wave to the water here why not

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full-body experience as I track it back

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to Center

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palms back together at the heart now

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stay in the zone follow your breath

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we're gonna transition now to seat it

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you can loop the shoulders here and draw

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the knees up for three Lyons breaths

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inhale in through the nose and exhale

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through the mouth completely inhale in

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deeply through the nose exhale Lions

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breath tongue out cleansing breath your

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inhale exhale Lions breath tongue out

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and slowly I'm brushing off the ants

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here none of them bit me on this shoot

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but they were all over my mat right leg

378
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out left leg in we come into another

379
00:17:19,760 --> 00:17:22,339
twist we can hook the right elbow around

380
00:17:22,339 --> 00:17:23,990
the left knee or we can bring the outer

381
00:17:23,990 --> 00:17:25,579
edge of the right elbow to the outer

382
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edge of that left knee so you have two

383
00:17:26,869 --> 00:17:31,510
options there we find lengthen the spine

384
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notice how my right foot is still bright

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pressing through that right heel top of

386
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the right thigh drawing down inhale I

387
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think up exhale I journeyed into the

388
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twist and then releasing to pashing mode

389
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to not

390
00:17:46,900 --> 00:17:50,600
nice forward fold here just allow the

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hands to rest wherever they do on the

392
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ankles on these shins

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you can grab your feet great but if you

394
00:17:55,940 --> 00:17:57,470
can't who cares this find a little

395
00:17:57,470 --> 00:17:59,600
release there in the lower back and then

396
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bringing the right knee up making sure

397
00:18:01,850 --> 00:18:04,520
that left leg is bright finding my twist

398
00:18:04,520 --> 00:18:07,850
on the other side either cradling the

399
00:18:07,850 --> 00:18:09,560
knee with my elbow there or finding a

400
00:18:09,560 --> 00:18:10,330
bind

401
00:18:10,330 --> 00:18:14,770
notice pressing into the left heel

402
00:18:19,890 --> 00:18:22,320
take a nice full breath in and on the

403
00:18:22,320 --> 00:18:24,240
exhale melt it back to Center again

404
00:18:24,240 --> 00:18:28,460
reach it up and over forward fold and

405
00:18:28,460 --> 00:18:32,310
then slowly we'll come to a little rock

406
00:18:32,310 --> 00:18:36,060
and roll rock forward rock back find a

407
00:18:36,060 --> 00:18:40,620
little momentum massage the spine don't

408
00:18:40,620 --> 00:18:42,300
take things so seriously here so if

409
00:18:42,300 --> 00:18:43,680
you've been sweating like I certainly

410
00:18:43,680 --> 00:18:49,080
was begin to let it go we extend both

411
00:18:49,080 --> 00:18:53,160
legs out long and then come into a Texas

412
00:18:53,160 --> 00:18:55,110
tee with the arms and we're gonna rock a

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little back and forth finding a little

414
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movement from left to right we can

415
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straighten the legs

416
00:19:01,740 --> 00:19:03,510
I'm smiling here it feels good on my

417
00:19:03,510 --> 00:19:06,030
lower back breathing deep into the belly

418
00:19:06,030 --> 00:19:08,280
you can do anything else you like here

419
00:19:08,280 --> 00:19:09,870
before you come into shavasana

420
00:19:09,870 --> 00:19:12,630
just finding a little self-expression a

421
00:19:12,630 --> 00:19:15,300
little natural movement as we come very

422
00:19:15,300 --> 00:19:17,100
organically into our final and most

423
00:19:17,100 --> 00:19:20,580
precious posture shavasana take a deep

424
00:19:20,580 --> 00:19:23,130
breath in and on your exhale relax the

425
00:19:23,130 --> 00:19:25,020
weight of the body completely and fully

426
00:19:25,020 --> 00:19:30,060
into the mat great job everybody nice

427
00:19:30,060 --> 00:19:30,560
work

428
00:19:30,560 --> 00:19:34,579
[Music]

429
00:19:36,550 --> 00:19:40,130
okeydoke so that was our yoga for detox

430
00:19:40,130 --> 00:19:42,380
and yoga to make you sweat you can do

431
00:19:42,380 --> 00:19:44,570
this several times a week if you like

432
00:19:44,570 --> 00:19:45,800
the video favorite the video then you'll

433
00:19:45,800 --> 00:19:47,090
be able to return to it a little more

434
00:19:47,090 --> 00:19:49,160
easily if you have any questions or

435
00:19:49,160 --> 00:19:51,170
comments about any particular pose or

436
00:19:51,170 --> 00:19:54,080
transition let me know let's let's talk

437
00:19:54,080 --> 00:19:57,110
about it let's make sure that we connect

438
00:19:57,110 --> 00:19:59,150
on the things that are either troubling

439
00:19:59,150 --> 00:20:01,250
you or confusing you or causing you

440
00:20:01,250 --> 00:20:03,350
fuzziness in the body we don't want that

441
00:20:03,350 --> 00:20:06,560
no pain all right no pain no gain is not

442
00:20:06,560 --> 00:20:09,590
something I subscribe to here so find

443
00:20:09,590 --> 00:20:11,300
what feels good let me know how it goes

444
00:20:11,300 --> 00:20:15,220
and we'll see you next time namaste

445
00:20:15,430 --> 00:20:20,490
[Music]

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00:20:22,690 --> 00:20:37,950
[Music]