1 00:00:00,089 --> 00:00:01,860 what's up everyone welcome to yoga with 2 00:00:01,860 --> 00:00:04,110 Adriene I am Adriene and today we're 3 00:00:04,110 --> 00:00:05,670 knocking another request out of the park 4 00:00:05,670 --> 00:00:08,760 it's a quick yoga for ab workout 5 00:00:08,760 --> 00:00:10,950 this is a quick abdominal wall check-in 6 00:00:10,950 --> 00:00:13,080 this is something that you can do every 7 00:00:13,080 --> 00:00:14,580 day for a week to check in with your 8 00:00:14,580 --> 00:00:16,650 abdominal muscles this is something that 9 00:00:16,650 --> 00:00:18,720 you can do before or after another yoga 10 00:00:18,720 --> 00:00:20,160 practice or workout 11 00:00:20,160 --> 00:00:22,619 so if you like it make sure you save 12 00:00:22,619 --> 00:00:24,960 this video favorite this video so you 13 00:00:24,960 --> 00:00:28,050 can return to it more easily alright 14 00:00:28,050 --> 00:00:41,520 giddy up let's go alright so to begin 15 00:00:41,520 --> 00:00:42,899 we're going to sit in a nice 16 00:00:42,899 --> 00:00:44,250 cross-legged position 17 00:00:44,250 --> 00:00:47,730 and bring the palms to the knees now 18 00:00:47,730 --> 00:00:49,250 inhale we're going to move in a circle 19 00:00:49,250 --> 00:00:51,510 smearing the heart the chest forward 20 00:00:51,510 --> 00:00:54,480 exhale chin to chest come around and 21 00:00:54,480 --> 00:00:57,300 back inhale drawing a circle we come 22 00:00:57,300 --> 00:01:01,309 forward oh and exhale around and back 23 00:01:01,309 --> 00:01:03,750 now keep this going moving with the 24 00:01:03,750 --> 00:01:06,900 breath and see if you can really bring 25 00:01:06,900 --> 00:01:09,150 your awareness to the space between your 26 00:01:09,150 --> 00:01:12,020 navel and your spine to your abdominals 27 00:01:12,020 --> 00:01:15,630 working from the inside out and you can 28 00:01:15,630 --> 00:01:19,170 kind of imagine the center the navel to 29 00:01:19,170 --> 00:01:22,880 spine really inspiring this movement so 30 00:01:22,880 --> 00:01:28,619 reverse the circle and see if you can 31 00:01:28,619 --> 00:01:30,630 even if you've ever seen one of those 32 00:01:30,630 --> 00:01:32,700 old-fashioned coffee grinders it's kind 33 00:01:32,700 --> 00:01:34,530 of like that we go deeper so we move 34 00:01:34,530 --> 00:01:36,240 from just kind of doing the movement 35 00:01:36,240 --> 00:01:39,810 just really getting a nice massage of 36 00:01:39,810 --> 00:01:43,500 the abdominal organs this is also super 37 00:01:43,500 --> 00:01:47,520 great for the digestive tract so a 38 00:01:47,520 --> 00:01:49,740 couple more rounds here you might be 39 00:01:49,740 --> 00:01:52,110 starting to really feel a little 40 00:01:52,110 --> 00:01:55,880 connection to the center 41 00:01:57,880 --> 00:02:00,200 then we'll sit up nice and tall 42 00:02:00,200 --> 00:02:01,910 inhales are all the shoulders to the 43 00:02:01,910 --> 00:02:06,700 ears just for fun and exhale drop them 44 00:02:06,700 --> 00:02:09,110 alright so now we're gonna come flat on 45 00:02:09,110 --> 00:02:10,729 the back I've put out a nice little 46 00:02:10,729 --> 00:02:12,890 blankie here for me but you can lay on 47 00:02:12,890 --> 00:02:14,450 the towel a yoga mat or but like it 48 00:02:14,450 --> 00:02:18,800 doesn't matter great take a second to 49 00:02:18,800 --> 00:02:20,810 just get situated maybe drawing the 50 00:02:20,810 --> 00:02:22,270 shoulder blades in together and down 51 00:02:22,270 --> 00:02:25,070 soles of the feet on the mat or blanket 52 00:02:25,070 --> 00:02:28,340 or towel cool then take a second to 53 00:02:28,340 --> 00:02:30,530 scoop the tailbone up lengthen the 54 00:02:30,530 --> 00:02:33,260 tailbone down towards the heels so 55 00:02:33,260 --> 00:02:35,180 another way to think about this is 56 00:02:35,180 --> 00:02:37,610 tucking the pelvis so that the lower 57 00:02:37,610 --> 00:02:39,710 back can become flush with the mat so 58 00:02:39,710 --> 00:02:41,300 again I go from here I'm exaggerating a 59 00:02:41,300 --> 00:02:45,140 little bit to here navel driving down to 60 00:02:45,140 --> 00:02:46,400 the earth 61 00:02:46,400 --> 00:02:48,230 all right so we'll interlace the 62 00:02:48,230 --> 00:02:50,330 fingertips now bring the palms behind 63 00:02:50,330 --> 00:02:52,460 the head you can keep the thumbs 64 00:02:52,460 --> 00:02:55,880 extended here like so and even you know 65 00:02:55,880 --> 00:02:57,590 fit in a little neck massage here by 66 00:02:57,590 --> 00:03:00,170 pressing the thumbs into the neck keep 67 00:03:00,170 --> 00:03:01,910 the elbows nice and wide here and just 68 00:03:01,910 --> 00:03:03,320 check in notice that the lower back has 69 00:03:03,320 --> 00:03:04,940 come up like mine started to peel up 70 00:03:04,940 --> 00:03:06,800 bring your awareness back to the lower 71 00:03:06,800 --> 00:03:09,380 back navel down to the spine tailbone 72 00:03:09,380 --> 00:03:12,860 lengthening away and up grateful 73 00:03:12,860 --> 00:03:16,190 breathing here then on an exhale lift 74 00:03:16,190 --> 00:03:19,940 the shins so students can be parallel to 75 00:03:19,940 --> 00:03:22,370 the ceiling or if we start to notice the 76 00:03:22,370 --> 00:03:24,380 lower back is straining here we might 77 00:03:24,380 --> 00:03:27,290 draw the knees a little bit closer again 78 00:03:27,290 --> 00:03:28,700 so that lower back can stay nice and 79 00:03:28,700 --> 00:03:31,010 flush with the mat great point and flex 80 00:03:31,010 --> 00:03:33,739 the feet here inhale in exhale lift the 81 00:03:33,739 --> 00:03:36,560 head the neck the shoulders up now the 82 00:03:36,560 --> 00:03:37,850 elbows are going to want to come in 83 00:03:37,850 --> 00:03:38,930 because that's what we're used to doing 84 00:03:38,930 --> 00:03:41,209 crunch crunch crunch see if you can keep 85 00:03:41,209 --> 00:03:43,190 them nice and wide again creating space 86 00:03:43,190 --> 00:03:47,150 on our mats so to avoid any tension in 87 00:03:47,150 --> 00:03:47,480 the neck 88 00:03:47,480 --> 00:03:49,160 I'm going to keep extension through the 89 00:03:49,160 --> 00:03:50,870 crown of the head and I'm also going to 90 00:03:50,870 --> 00:03:52,610 realize that I don't have to be in a big 91 00:03:52,610 --> 00:03:55,940 lift it can be a small lift lifting the 92 00:03:55,940 --> 00:03:58,370 chin slightly again creating space 93 00:03:58,370 --> 00:03:59,570 between the chin and the chest so 94 00:03:59,570 --> 00:04:01,600 there's no pain in the neck 95 00:04:01,600 --> 00:04:04,130 inhale in I'm going to straighten the 96 00:04:04,130 --> 00:04:06,230 right leg so it's at a diagonal I'm 97 00:04:06,230 --> 00:04:08,240 gonna bring my right elbow towards my 98 00:04:08,240 --> 00:04:08,870 left 99 00:04:08,870 --> 00:04:14,959 I'm gonna breathe here in and out then 100 00:04:14,959 --> 00:04:16,699 I'll breathe in again and switch left 101 00:04:16,699 --> 00:04:20,478 leg goes out right knee in left elbow 102 00:04:20,478 --> 00:04:24,440 reaches to kiss the right knee in and 103 00:04:24,440 --> 00:04:28,669 breathe out now we move back and forth 104 00:04:28,669 --> 00:04:31,340 here in your own time nice and slow the 105 00:04:31,340 --> 00:04:33,020 tendencies are going to rush it here is 106 00:04:33,020 --> 00:04:34,820 is going to be a rush it like bicycle 107 00:04:34,820 --> 00:04:36,530 see if you can move nice and slow here 108 00:04:36,530 --> 00:04:41,090 today in and out then transitioning 109 00:04:41,090 --> 00:04:43,639 through Center we move to the other side 110 00:04:43,639 --> 00:04:50,300 in and out transition to Center on a 111 00:04:50,300 --> 00:04:55,090 breath and wonderful breath cycle in I 112 00:04:55,090 --> 00:04:58,090 know 113 00:05:05,319 --> 00:05:07,520 keeping the lower back flush with the 114 00:05:07,520 --> 00:05:12,529 mat lighting up the abdominal wall 115 00:05:12,529 --> 00:05:16,759 hanging there in with me hang there in 116 00:05:16,759 --> 00:05:18,860 with me that's a Texas thing in fact 117 00:05:18,860 --> 00:05:20,719 this Center one more time on each side 118 00:05:20,719 --> 00:05:22,279 this time we can reach the right 119 00:05:22,279 --> 00:05:25,719 fingertips across wiggle the fingertips 120 00:05:25,719 --> 00:05:29,389 and back to Center and last time on the 121 00:05:29,389 --> 00:05:31,219 opposite side we're gonna reach the left 122 00:05:31,219 --> 00:05:35,330 fingertips across and back to Center 123 00:05:35,330 --> 00:05:37,490 awesome slowly lower down bring the 124 00:05:37,490 --> 00:05:39,110 soles of the feet to the mat give 125 00:05:39,110 --> 00:05:40,909 yourself a little bit of pet here a 126 00:05:40,909 --> 00:05:48,559 little pet on the abdominals then we'll 127 00:05:48,559 --> 00:05:50,179 send the legs high up in the sky keep 128 00:05:50,179 --> 00:05:51,740 the lower back flush with the mat and 129 00:05:51,740 --> 00:05:53,599 we're gonna move here with the pulse 130 00:05:53,599 --> 00:05:55,819 reaching the fingertips up I lift my 131 00:05:55,819 --> 00:05:57,979 head neck shoulders again I'm not 132 00:05:57,979 --> 00:06:00,319 creating any unnecessary tension in the 133 00:06:00,319 --> 00:06:03,830 neck I'm keeping a nice open neck and a 134 00:06:03,830 --> 00:06:06,589 nice relaxed shoulder here so no tension 135 00:06:06,589 --> 00:06:09,649 crunching here but lots of space great 136 00:06:09,649 --> 00:06:10,519 now we're going to move with the breath 137 00:06:10,519 --> 00:06:11,899 on your own we're going to begin to 138 00:06:11,899 --> 00:06:13,759 pulse keep a nice extension through the 139 00:06:13,759 --> 00:06:24,849 crown of the head and we pulse and 140 00:06:24,849 --> 00:06:29,509 moving to the left side pulse reaching 141 00:06:29,509 --> 00:06:35,509 towards the heavens back to Center and 142 00:06:35,509 --> 00:06:43,240 to the right back to Center and five 143 00:06:43,240 --> 00:06:47,990 four three two last one 144 00:06:47,990 --> 00:06:51,379 in one also release everything down soup 145 00:06:51,379 --> 00:06:55,550 Tabata canossian here arms and legs are 146 00:06:55,550 --> 00:06:58,249 mirroring each other we take a second to 147 00:06:58,249 --> 00:07:03,050 chill all right great job everyone I 148 00:07:03,050 --> 00:07:04,490 know that's tough work it's tough work 149 00:07:04,490 --> 00:07:07,969 for me to whoever requested this I blame 150 00:07:07,969 --> 00:07:11,509 you know if you have requests please 151 00:07:11,509 --> 00:07:12,449 send them in 152 00:07:12,449 --> 00:07:13,949 whether they're Yoga for abs or 153 00:07:13,949 --> 00:07:15,689 something a little more therapeutic we 154 00:07:15,689 --> 00:07:17,189 love hearing from you and really do 155 00:07:17,189 --> 00:07:20,279 listen to the requests they help me 156 00:07:20,279 --> 00:07:22,770 learn more and they help others so it's 157 00:07:22,770 --> 00:07:25,110 helping all of us more to come 158 00:07:25,110 --> 00:07:27,749 more on the abdominal wall to come as I 159 00:07:27,749 --> 00:07:29,430 mentioned before like this video if you 160 00:07:29,430 --> 00:07:32,669 plan to return to it and yeah questions 161 00:07:32,669 --> 00:07:34,830 comments always welcome below or come 162 00:07:34,830 --> 00:07:36,900 visit us at yoga with Adriene comm I 163 00:07:36,900 --> 00:07:38,639 love you all good luck hope you have a 164 00:07:38,639 --> 00:07:41,300 wonderful day