hey everyone welcome to yoga with Adriene I am Adriene and today I'm in the beautiful park getting dirty getting sweaty because you asked for it we have a detox sequence right here right now for you obviously this flow is about rinsing shedding weight we have some beautiful water and waterfalls around us today so the idea is to give the body a good wash the mind in the heart to cleanse and sweat a little we're gonna get hot it's getting hot in here so put on your yoga clothes okay let's hop to it [Music] [Music] begin in a cross-legged position we're gonna check in with the breath and the body here commit to this practice here we go inhale drawing these shoulders up towards the ears on the exhale melt them down again full breath as we loop the shoulders squeezing them up towards the ears and on an exhale sliding the shoulder blades down one more we move with the breath inhale and exhale drawing the shoulders away from the ears draw the palms together at your heart sternum to thumbs take a second here to just deepen the breath and set an intention for your practice the intention can just be I choose to stick with all of this video no matter what or I choose to find ease to trust bow your head to your heart interlace the fingertips and here we go pressing the palms forward we follow the breath reaching them up and back on the exhale release his fingertips twinkle down and again marrying the action to the breath the breath to the action we reach it up exhale floating down in a way opening up the shoulders inhale interlace reach forward up and back tops of the thighs draw down heart stays lifted as we release right palm to left knee left fingertips behind we inhale roll up the staircase of the spine exhale begin to journey into your twist breathe draw the navel and slightly lengthen through the crown of the head take a deep breath in on the exhale release and take it to the other side left palm comes to the right knee here right fingertips behind sit up nice and tall remember head over heart heart over pelvis here as we roll up through the spine draw the shoulder blades in together and down and use that exhale to go a little bit deeper into the twist nice and gentle I lift my fingertips up here as I encourage you to do as well to just make sure I'm not muscling into my twist with my arms always finding integrity with each breath with each posture inhale in sigh body stretch left palm comes to the mat right fingertips reach up and over stay rooted through your sit bones here finding a little expression and switching to the other side reaching it up and over again tagging a little bit of weight down through the tops of the thighs the sit bones breathe back to Center diving forward now we'll come up to standing Tadasana at the front of your mat palms together inhale reach up as we exhale we dive forward soft knees here my friends inhale lift a flat back position and exhale soften and bow inhale reach it up spread your fingertips full body experience as we exhale back down to the heart here we go again jumping right in inhale reach it up exhale dive forward soft knees inhale lift a flat back position long beautiful neck here and exhale bow plant the palms or the fingertips step the right foot back runners lunge peel that left hip crease back shine your heart forward relax your jaw plant the palms and we step it back downward facing dog find a little bit of movement here begin to warm up the body press into all 10 knuckles spread your fingertips wide slowly we'll shift forward to plank or I'm taking a half plank here which I encourage you to do coming to the knees just for this first one so we can find our alignment long neck lots of integrity in the body as I slowly lower down hugging my elbows to the side body lowering the mermaid tail there lowering the feet we loop the shoulders and lift up Cobra bhujangasana curl the toes under press into your palms lift up plank position and then draw your navel up towards your spine press up and out of your palms and then we'll slowly slowly send it back downward facing dog tops of the thighs spiral in and out towards the back here mat and we step the right foot up runners lunge peeling that right hip crease back now shining radiating the heart forward open your heart up towards the front [Music] and then we step that back foot up to meet the front forward fold uttanasana let it hang inhale flat back position exhale bow spiral the shoulders reach it up deep breath in and exhale back down to the heart soft knees inhale we reach it up exhale up and over as we bow inhale flat back position and exhale bow plant the palms step the right foot back high lunge prep here squeezing the inner thighs together finding your foundation and then reaching it up on a nice juicy inhale we can keep the hands on the waistline here for stability otherwise we're spreading the fingertips reaching them up pulling the thumb slightly back lengthening down through the tailbone finding length in the lower back here as we squeeze the inner thighs together and then exhale bend the elbows belly comes to the top of the thigh to release fingertips to the mat and we step it back to plank nice strong plank here guys press up and out of the earth squeeze those inner thighs together really spike those heels towards the back and when you're ready shifting forward bending the elbows chaturanga we lift up upward facing dog and then back downward facing dog pedal the feet work it out find what feels good as we lift the right leg up runners lunge squeezing the inner thighs together finding that strong foundation as we inhale reach up high lunge press through the ball joint of that front big toe really extend that back heel towards the back of the mat inhale in lengthen the tailbone down draw the navel in knit the lower ribcage together lift the chin slightly exhale bend the elbows left to right open your heart belly comes to the top of the thigh and we release it back down take a deep breath in and step that back foot up to meet the front forward fold reaching it up spreading the fingertips I don't an exhale back down smile inhale reach it up exhale enjoy this move as you dive forward inhale flat back exhale bow plant the palms step or hop the feet back to your best and most beautiful plank draw your navel up towards your spine hug the inner thighs together find movement then shifting forward chaturanga upward facing dog draw the navel to the spine and downward facing dog pedal it out walk your toes into the center line and then we'll inhale slide the right foot up take a second here to turn your right toes towards the left side of the mat to drop that right hip and then we'll step it up planting the back foot this time prepping for warrior one reaching the fingertips up strong foundation here the outer edge of that back foot is so strong find your breath then interlacing the fingertips behind the tail we'll loop the shoulders open the chest and slowly flat back here as we melt down belly to the top of the thigh and then we can stay there or we can continue going down into humble warrior here breathe strong foundation lots of strengthen the legs here as we breathe deep into the belly pressing strong into your foundation we rise up warrior one on an exhale bending the elbows left to right and then releasing back down to the lunge planting the left palm next to the arch of the right foot go ahead and pivot on your back foots here on your toes now and we reach the right foot up towards the sky moving into a nice twist here strong leg still peeling the right hip crease back and not collapsing into that left palm find integrity from the crown of the head to the tip of the tailbone and then exhale release it back down plant the palms step it to plank shifting forward chaturanga to updog and exhale downward facing dog work it out and then sliding the left foot up now turning the left toes in leveling the hips and stepping it up into your lunge plant the back heel strong legs as we rise up veer Vajrasana one warrior one lengthen the tailbone down tuck your pelvis draw your navel in and then interlace the fingertips behind opening up through the chest again knitting that lower ribcage together supporting the back and then bowing forward we can stay here halfway or continue the journey down humble warrior strong active legs here breathe [Music] pressing into the ball joint of that front big toe we rise up strong warrior 1 spread your fingertips and exhale release open heart bending the elbows left to right we come back to our lunge pivoting on the back foot plant the right palm strong full breath as we inhale open up through the left wing find your twist breathe deep into the belly here nice full breaths keep extension through the neck so don't let the right earlobe drip drip down drip down towards the right shoulder keep it nice and open and spacious and then on an exhale we find our release and step the back foot up to meet the front follow your breath uttanasana and we inhale reach it all the way up full full breath exhale back down to the heart soft knees inhale reach it up fingertips kiss exhale down we go inhale flat back exhale bow plant the palms this time maybe hop it back to plank find your strong plank pose top of a push-up you can find a little movement here and then bend the elbows loop the shoulders you can do upward facing dog or Cobra here this time I did a Cobra taking a little bit of rest always remembering to find the ease listen to the body from our downward dog we'll lift the right leg up and step it into our lunge this time draw your palms together lift them towards the heart strong legs just like we had in high lunge here as we bring the elbows up and over outer it to the left arm to the outer edge of the right knee we find extension through the spine as we press the palms together keep the neck nice and long left heel is really spiking reaching towards the back edge of the mat and then we release gently left fingertips to the mat and open up through the right wing on an exhale back to Center we plant the palms and step it back to plank shifting forward chaturanga practice so even if you don't know chaturanga yet or you're working on building strength integrity you can practice slowly lowering down to up dog or Cobra and then pressing back down dog here we go again inhale sliding the sole of the left foot up now I've been stepping it forward drawing the palms together at the heart sternum to thumbs here as we press up strong legs loop the shoulders here long neck and then thinking up and over as we move into our next twist peeling that left hip crease back outer edge of the right elbow to the outer edge of that left thigh or knee press up and out of the palms here so we're not collapsing but the torso is nice and long and then I can stay where I'm at here or I can release the right fingertips down and open up long through the left wing left fingertips up towards the sky and then on an exhale melting it back to my lunge and rocking that back foot up to meet the front whew tennis in a forward fold inhale lift a flat back here exhale bow bring the feet in together come into a nice deep squat palms together at the heart sternum to thumbs inhale elbows go up and over outer edge of the left elbow to the outer edge of the right knee we find our twist here keeping the knees together best as possible at least that's our intention nice long neck we can stay here or we can release the left fingertips to the ground open up through the right wing and then gently release back to Center straighten the legs inhale lift to flat back exhale bow bending the knees generously again we bring the palms together at the heart really bend your knees outer edge of the right elbow now to the outer edge of that left leg we find the length in the spine here as we move into our twist you can take the right fist and put it into the left palm to find space little leverage there and then if you want to release right fingertips to the mat open up through the left wing for one last breath we'll meet back at Center inhale flat back position and exhale forward fold walk the feet out wide as why does your mat grab your elbows Rock a little side to side bent knees can be bent here bend your knees if you need to as generously as you like then we'll walk the fingertips out and slowly lower into a squat if the heels come up no problem embrace that enjoy the Yoga for the feet moment if the feet can stay flat then we'll draw the palms together at the heart fingertips can also stay on the earth here as we breathe in and out pressing the elbows into the knees pressing the knees into the elbows finding that squeeze as we open the chest [Music] gently releasing right palm in front of you well open up through the left wing on a deep breath in I'm waving to the camera here hello keep pressing strong into your feet tailbone lengthening down follow your breath left palm to the center line as we inhale open up through the right side I decided to go ahead and wave to the water here why not full-body experience as I track it back to Center palms back together at the heart now stay in the zone follow your breath we're gonna transition now to seat it you can loop the shoulders here and draw the knees up for three Lyons breaths inhale in through the nose and exhale through the mouth completely inhale in deeply through the nose exhale Lions breath tongue out cleansing breath your inhale exhale Lions breath tongue out and slowly I'm brushing off the ants here none of them bit me on this shoot but they were all over my mat right leg out left leg in we come into another twist we can hook the right elbow around the left knee or we can bring the outer edge of the right elbow to the outer edge of that left knee so you have two options there we find lengthen the spine notice how my right foot is still bright pressing through that right heel top of the right thigh drawing down inhale I think up exhale I journeyed into the twist and then releasing to pashing mode to not nice forward fold here just allow the hands to rest wherever they do on the ankles on these shins you can grab your feet great but if you can't who cares this find a little release there in the lower back and then bringing the right knee up making sure that left leg is bright finding my twist on the other side either cradling the knee with my elbow there or finding a bind notice pressing into the left heel take a nice full breath in and on the exhale melt it back to Center again reach it up and over forward fold and then slowly we'll come to a little rock and roll rock forward rock back find a little momentum massage the spine don't take things so seriously here so if you've been sweating like I certainly was begin to let it go we extend both legs out long and then come into a Texas tee with the arms and we're gonna rock a little back and forth finding a little movement from left to right we can straighten the legs I'm smiling here it feels good on my lower back breathing deep into the belly you can do anything else you like here before you come into shavasana just finding a little self-expression a little natural movement as we come very organically into our final and most precious posture shavasana take a deep breath in and on your exhale relax the weight of the body completely and fully into the mat great job everybody nice work [Music] okeydoke so that was our yoga for detox and yoga to make you sweat you can do this several times a week if you like the video favorite the video then you'll be able to return to it a little more easily if you have any questions or comments about any particular pose or transition let me know let's let's talk about it let's make sure that we connect on the things that are either troubling you or confusing you or causing you fuzziness in the body we don't want that no pain all right no pain no gain is not something I subscribe to here so find what feels good let me know how it goes and we'll see you next time namaste [Music] [Music]