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- Hey everyone and 
welcome to Yoga With Adriene.

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I'm Adriene and 
today we have

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yoga for abdominal 
wall strengthening.

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This is a request so 
hop into something comfy

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and let's get started.

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(gentle music)

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Alright my friends, 
let's begin on all fours.

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Come on down to the ground,

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set yourself up for 
a nice Tabletop Position.

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Upper arm bones rotate out.

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Immediately start to draw your
lower belly in up towards your

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spine, your navel in 
up towards your spine.

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Lengthen through the neck, press
into the tops of the feet and

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let's start to 
move with the breath.

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Here we go, 
inhale to drop the belly,

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open the chest.

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Exhale to round 
through the spine.

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Inhale to drop the 
belly nice and slow.

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Tap into your 
breath right away here.

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Exhale rounding through.

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One more time on your own.

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Now inhale back 
to neutral spine.

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Claw through the fingertips,
take pressure out of the wrists,

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curl the toes under, here we go.

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Inhale, press away 
from your yoga mat.

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Exhale, lift the knees, just
the knees and let them hover.

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We start to turn on 
through the abdominal wall.

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We press away from the yoga mat.

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We're breathing deep here.

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Nice, slow and in 
control with our breath.

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Tug the shoulders 
away from the ears.

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Start to feel all of 
those muscles begin to light up.

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You can smile.

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Breathe deep 
we're here for five,

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four, three, on the 
one listen carefully,

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hug just your right 
knee into your chest.

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Squeeze and hover and lift and
then release right toes to the

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ground and then squeeze 
left knee up towards a chest.

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Squeeze, hover and 
lift and then lower it down,

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both knees at a 
time with control.

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Beautiful work.

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You're gonna slowly 
bring the big toes together.

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Knees nice and wide,
send the hips back.

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Active arms today as we

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reach the fingertips
forward, inhale.

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And then exhale 
rounding through chin to chest.

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Peek at me if you need to.

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Then inhale, 
tug the shoulders back,

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look forward.

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And exhale chin to chest.

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Now, as you do this think about
squeezing the lower belly and

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the upper abdominals 
in towards the center.

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Zip 'em up tight and 
then inhale let it breathe.

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Open your heart, exhale.

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Lower belly and upper abs
cinch in towards the middle,

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squeeze and lift.

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Hug that midline in towards
your center and then inhale,

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open the chest, look forward.

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Awesome work.

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Inhale and again 
here lift your chest.

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Exhale, plant the palms, we're
gonna come all the way back up

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through that Tabletop Position
and then we're gonna slowly

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press away from the yoga mat,
curl the toes under and this

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time just lift the hips up and
back to Downward Facing Dog.

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You got it, peddle it out here.

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Just want your 
body to feel good

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before we come on to our backs.

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Breathing deep.

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Shake the head loose, 
make the most of this.

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You can also repeat this 
sequence twice or even three

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times if you want to make 
it a little bit more full.

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Inhale in deeply, and then on
the exhale you're gonna bend the

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knees and step, hop, float,

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jump all the way up 
towards the front

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and then you're gonna 
slowly bend your knees,

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staying connected to your core,
come all the way to a seat in

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however you see fit.

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And then when you get 
there you're gonna keep this

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connection to your core 
as you send the toes forward,

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shins parallel to the ceiling,
lift the legs.

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We're here in a modified Boat.

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If your abdominal wall is just
turning on for the first time in

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maybe forever you can keep the
heels on the ground or you can

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even experiment with the toes if
you have the flexibility in the

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tops of the ankles.
So you're here, here, or here.

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Now that same action point 
of taking the lower belly

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and the upper abs 
and drawing them gently in

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toward each other here.
See if you can tap into that.

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Breathing all the while.

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Softening through 
the skin of the face.

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Imagining the whole abdominal
wall beginning to light up,

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beginning to wake up here.

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Lift your chest even more, you
got it and then slowly lower the

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toes all the way to the ground,
keep the chest lifted and then

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inhale lift 'em back up.

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Beautiful, exhale, drop the toes
and inhale lift 'em back up.

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Beautiful, drop the toes.

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Inhale, lift 'em back up.
And if this gets to be too much

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you can just go 
one toe at a time.

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Now, let your lower ribs

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your upper abdominals 
be really heavy.

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Drawing in here, you got it.
Keep it going.

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Either one or two 
at a time or both toes.

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You got it.

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Hug those lower ribs in.

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We're here for three, 
two and give me one more,

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here we go.

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Yay! And then slowly
come all the way up.

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Give your lower back a rest.
Sit up nice and tall.

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Walk the heels in 
line with the hip points,

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toes pointing forward.

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This is one my 
favorite yoga moves.

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Inhale, lift the chest, 
lift your heart and exhale,

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bow your head.

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Let the shoulders round,
just take a rest.

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Sweet, awesome work.

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Inhale, lift the heart.

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Exhale, come all the way 
on to your back nice and slow.

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So extend the legs out first.

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Take your time getting there.

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Use this opportunity 
every moment of this

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short practice to check-in.

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Where am I at today?
How am I doing?

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And then it's really fun once
you start to enjoy the process,

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the journey of the 
unfolding and feel like wow,

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I never used to be able 
to do this and now I can.

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Okay, a couple more things here

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and then I'll send you 
on your merry way.

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You're gonna 
interlace the fingertips,

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bring them behind the head,
elbows nice and wide.

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Take a deep breath in here.

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As you exhale, 
draw the navel down.

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(audibly exhales)

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Beautiful, let this be 
what lifts your knees up,

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shins parallel to the ceiling.

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Just gonna center 
myself on my yoga mat.

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Beautiful.

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And then again, upper abdominals
and lower belly drawing in

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towards the midline.

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Should feel your lower 
back really flush on the mat.

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You want to try to draw your
knees over the hip points.

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However, if we're still working
to get that lower back flush,

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draw the knees
just in a bit. Okay?

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So you can in time 
get the knees out here,

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really lighting up 
that abdominal wall.

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Inhale in, exhale keep your gaze
up towards the sky as you lift

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your head and your 
neck and your shoulders.

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Beautiful, inhale in.

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Exhale, straighten 
just the right leg.

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Beautiful, here we go.

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Ready? Inhale, keep
scooping the tailbone up.

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Hugging those ribs down.

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And on an exhale,
slowly drop your left toes

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to kiss the earth, 
right leg stays straight.

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Inhale, lift it up.

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Exhale, drop it 
down nice and slow.

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Inhale, lift it up.

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Exhale, drop it down.

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Inhale, lift it up.

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Look up and back like almost as

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if you're trying to 
look behind you.

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Exhale, drop it down.

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Awesome, bring both 
knees back into center.

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Take a rest if you need to.

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Inhale in, exhale 
lift the head, the neck,

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the shoulders try to 
keep the elbows wide.

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So keep the integrity 
of the spine from

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your yoga practice here.

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Alright, then 
straighten the left leg.

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Just as much as you can so if
you really want to challenge you

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can be here working here.

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Just don't want it 
to go to lower back

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so straighten that left leg.

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Most people will be right
nice and tall right up here.

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Nice and high.

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Great, look up and then 
look back and here we go.

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Inhale in, exhale drop the right

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toes to the ground 
nice and slow.

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Now as you do this, keep
those lower ribs nice and heavy.

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Here we go.

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Scooping it back up,
nice and easy.

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Keep the elbows wide.

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Slow and in control.

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Neck is nice and long.

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No pain in the neck.

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Squeezing, navel down,
tailbone lifting up.

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Breathing deep, you got it.

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Let's do one more.

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Awesome, then 
bring both knees in,

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inhale to lift up, squeeze.

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We're here for five.

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Slowly breathing deep.

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Lifting tailbone up.

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Three, two, 
elbows nice and wide.

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Look up and behind you and one,

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awesome, release.
Hug the knees into the chest.

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You did great.

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Take a deep breath in.

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On the exhale, 
kick the left leg out.

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Inhale, slowly big full breath.

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And then exhale peel the 
nose up towards the knee.

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Beautiful, release 
the head back down.

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Inhale, exhale supine twist.

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Guide your right knee 
over towards your left.

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Open up through your right arm.

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Three breaths here, 
breath deep, close your eyes.

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Breathe into your belly.

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And slow and with control
from your center come back.

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Hug both knees into the chest.

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Take a deep 
breath in once again.

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And then exhale, 
shoot your right leg out.

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Great, scoop the tailbone up,
hug the lower ribs in.

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Inhale.

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Exhale, peel nose 
up towards your knee.

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Nice and then slowly lower down.

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Inhale in, and exhale 
guiding the left knee

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over towards the right side.

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Supine twist, you're gonna open
up through your left arm here.

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It should feel 
amazing and three nice,

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easy, loving breaths.

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Breathing into your belly,
your diaphragm.

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Nice work.

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Slowly from your center,
bring it back.

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We'll hug the knees 
into the chest one last time.

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Maybe you peel the nose 
up towards the knees here.

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Find what feels good.

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And then finally we'll bring
the knees super wide here.

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Soles of the feet 
are gonna press together.

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You're gonna send the 
fingertips towards the knees.

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Inhale in and 
then exhale lift up.

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Now, not crunching 
in the neck here.

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Keeping the chest nice and open.

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Press the feet together,
breathe deep.

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I'm just going to reach my left
fingertips out past my left knee

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and then come back to center.

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Look up.

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And then right fingertips 
out past and then look up.

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And back and forth in your own
time targeting the obliques.

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Giving your full 
abdominal wall in.

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All of these shapes, moves,
vinyasas today are going to

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support you in 
your yoga practice.

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The physical yoga 
practice so breathe deep.

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You gotta breathe, 
you got to bring the breath.

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Back and forth.

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If you're feeling 
some tension in the neck,

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you can 
interlace the fingertips.

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Keep the same action just
draw your elbow to the side.

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00:11:19,012 --> 00:11:21,314
Think of your 
spine nice and long.

249
00:11:21,314 --> 00:11:24,831
One nice, long, 
big staff or dunda.

250
00:11:25,827 --> 00:11:27,353
Alright, even it out here.

251
00:11:27,353 --> 00:11:28,868
We're here for five.

252
00:11:30,879 --> 00:11:32,320
Four.

253
00:11:33,626 --> 00:11:35,047
You got it.
Soft and easy.

254
00:11:35,047 --> 00:11:36,499
Three.

255
00:11:38,531 --> 00:11:40,967
Two, you got it.

256
00:11:40,967 --> 00:11:42,869
And one more, we got this!

257
00:11:45,356 --> 00:11:46,506
Beautiful.

258
00:11:46,506 --> 00:11:48,919
Slowly relax the head,
shoulders down.

259
00:11:48,919 --> 00:11:51,110
Yay, bring the hands to 
the outer edges of the legs,

260
00:11:51,110 --> 00:11:53,046
walk the knees together.

261
00:11:53,046 --> 00:11:57,550
If it feels good you might walk
the knees all the way out to the

262
00:11:57,550 --> 00:11:59,586
outer edge and allow 
the knees to fall in just

263
00:11:59,586 --> 00:12:00,954
for a breath or two.

264
00:12:00,954 --> 00:12:03,456
Maybe take your 
hands to your belly.

265
00:12:03,456 --> 00:12:07,393
Inhale, lots of love in and
just relax as you breathe out.

266
00:12:09,850 --> 00:12:11,464
Great, extend the 
legs nice and long.

267
00:12:11,464 --> 00:12:14,334
Take a deep breath in.

268
00:12:14,334 --> 00:12:16,202
And exhale to relax everything.

269
00:12:16,202 --> 00:12:17,170
A complete surrender.

270
00:12:17,170 --> 00:12:18,771
Just soft in the 
muscles of the belly.

271
00:12:18,771 --> 00:12:21,541
Let your bones become heavy.

272
00:12:21,541 --> 00:12:23,852
Give thanks for this moment.
Just pause in stillness.

273
00:12:34,743 --> 00:12:37,273
Then slowly begin 
to wiggle your toes,

274
00:12:37,273 --> 00:12:39,993
wiggle your fingertips.

275
00:12:39,993 --> 00:12:41,427
Bring one knee up 
and then the other.

276
00:12:41,427 --> 00:12:43,262
And then we're gonna 
turn to one side

277
00:12:43,262 --> 00:12:46,332
and slowly press all the way up.

278
00:12:46,332 --> 00:12:49,602
And then you're gonna come all
the way up to a seated position

279
00:12:49,602 --> 00:12:52,405
or to all fours if you 
want to repeat the video.

280
00:12:52,405 --> 00:12:54,407
So you're gonna 
come to all fours,

281
00:12:54,407 --> 00:12:57,510
reach, start the video and
do it one or two more times.

282
00:12:57,510 --> 00:13:00,847
If you're done for the day,
you did awesome.

283
00:13:00,847 --> 00:13:01,914
Way to show up.

284
00:13:01,914 --> 00:13:03,650
Just a little goes a long way.

285
00:13:03,650 --> 00:13:06,552
You know, we don't 
always have a lot of time.

286
00:13:06,552 --> 00:13:08,454
But to show up and 
really show up with

287
00:13:08,454 --> 00:13:11,391
the breath is 
a wonderful thing.

288
00:13:13,024 --> 00:13:16,729
Let's bring the palms together,
right up to the third eye.

289
00:13:18,824 --> 00:13:23,542
The highest in me 
recognizes the highest in you.

290
00:13:23,542 --> 00:13:25,088
Have an awesome day.

291
00:13:25,088 --> 00:13:26,732
Namaste.

292
00:13:26,732 --> 00:13:31,886
(gentle music)