what's up everyone welcome to yoga with

Adriene I am Adriene and today we're

knocking another request out of the park

it's a quick yoga for ab workout

this is a quick abdominal wall check-in

this is something that you can do every

day for a week to check in with your

abdominal muscles this is something that

you can do before or after another yoga

practice or workout

so if you like it make sure you save

this video favorite this video so you

can return to it more easily alright

giddy up let's go alright so to begin

we're going to sit in a nice

cross-legged position

and bring the palms to the knees now

inhale we're going to move in a circle

smearing the heart the chest forward

exhale chin to chest come around and

back inhale drawing a circle we come

forward oh and exhale around and back

now keep this going moving with the

breath and see if you can really bring

your awareness to the space between your

navel and your spine to your abdominals

working from the inside out and you can

kind of imagine the center the navel to

spine really inspiring this movement so

reverse the circle and see if you can

even if you've ever seen one of those

old-fashioned coffee grinders it's kind

of like that we go deeper so we move

from just kind of doing the movement

just really getting a nice massage of

the abdominal organs this is also super

great for the digestive tract so a

couple more rounds here you might be

starting to really feel a little

connection to the center

then we'll sit up nice and tall

inhales are all the shoulders to the

ears just for fun and exhale drop them

alright so now we're gonna come flat on

the back I've put out a nice little

blankie here for me but you can lay on

the towel a yoga mat or but like it

doesn't matter great take a second to

just get situated maybe drawing the

shoulder blades in together and down

soles of the feet on the mat or blanket

or towel cool then take a second to

scoop the tailbone up lengthen the

tailbone down towards the heels so

another way to think about this is

tucking the pelvis so that the lower

back can become flush with the mat so

again I go from here I'm exaggerating a

little bit to here navel driving down to

the earth

all right so we'll interlace the

fingertips now bring the palms behind

the head you can keep the thumbs

extended here like so and even you know

fit in a little neck massage here by

pressing the thumbs into the neck keep

the elbows nice and wide here and just

check in notice that the lower back has

come up like mine started to peel up

bring your awareness back to the lower

back navel down to the spine tailbone

lengthening away and up grateful

breathing here then on an exhale lift

the shins so students can be parallel to

the ceiling or if we start to notice the

lower back is straining here we might

draw the knees a little bit closer again

so that lower back can stay nice and

flush with the mat great point and flex

the feet here inhale in exhale lift the

head the neck the shoulders up now the

elbows are going to want to come in

because that's what we're used to doing

crunch crunch crunch see if you can keep

them nice and wide again creating space

on our mats so to avoid any tension in

the neck

I'm going to keep extension through the

crown of the head and I'm also going to

realize that I don't have to be in a big

lift it can be a small lift lifting the

chin slightly again creating space

between the chin and the chest so

there's no pain in the neck

inhale in I'm going to straighten the

right leg so it's at a diagonal I'm

gonna bring my right elbow towards my

left

I'm gonna breathe here in and out then

I'll breathe in again and switch left

leg goes out right knee in left elbow

reaches to kiss the right knee in and

breathe out now we move back and forth

here in your own time nice and slow the

tendencies are going to rush it here is

is going to be a rush it like bicycle

see if you can move nice and slow here

today in and out then transitioning

through Center we move to the other side

in and out transition to Center on a

breath and wonderful breath cycle in I

know

keeping the lower back flush with the

mat lighting up the abdominal wall

hanging there in with me hang there in

with me that's a Texas thing in fact

this Center one more time on each side

this time we can reach the right

fingertips across wiggle the fingertips

and back to Center and last time on the

opposite side we're gonna reach the left

fingertips across and back to Center

awesome slowly lower down bring the

soles of the feet to the mat give

yourself a little bit of pet here a

little pet on the abdominals then we'll

send the legs high up in the sky keep

the lower back flush with the mat and

we're gonna move here with the pulse

reaching the fingertips up I lift my

head neck shoulders again I'm not

creating any unnecessary tension in the

neck I'm keeping a nice open neck and a

nice relaxed shoulder here so no tension

crunching here but lots of space great

now we're going to move with the breath

on your own we're going to begin to

pulse keep a nice extension through the

crown of the head and we pulse and

moving to the left side pulse reaching

towards the heavens back to Center and

to the right back to Center and five

four three two last one

in one also release everything down soup

Tabata canossian here arms and legs are

mirroring each other we take a second to

chill all right great job everyone I

know that's tough work it's tough work

for me to whoever requested this I blame

you know if you have requests please

send them in

whether they're Yoga for abs or

something a little more therapeutic we

love hearing from you and really do

listen to the requests they help me

learn more and they help others so it's

helping all of us more to come

more on the abdominal wall to come as I

mentioned before like this video if you

plan to return to it and yeah questions

comments always welcome below or come

visit us at yoga with Adriene comm I

love you all good luck hope you have a

wonderful day