1 00:00:00,334 --> 00:00:02,711 - Hey everyone, and welcome to Yoga with Adriene. 2 00:00:02,711 --> 00:00:04,860 I'm Adriene and today we have 3 00:00:04,860 --> 00:00:08,842 another Yoga for Digestion 4 00:00:08,842 --> 00:00:11,824 or yoga for when you've just eaten too much. 5 00:00:11,824 --> 00:00:15,098 Life is good, it's all good, and guess what, 6 00:00:15,098 --> 00:00:18,198 the tools of yoga and your pal Adriene, we're here to help. 7 00:00:18,198 --> 00:00:20,492 That's the beauty of the at-home yoga practice. 8 00:00:20,492 --> 00:00:22,546 So before you get all caught up in your head 9 00:00:22,546 --> 00:00:24,965 and go down that rabbit hole, 10 00:00:24,965 --> 00:00:26,967 let's just tend to the body with breath 11 00:00:26,967 --> 00:00:29,720 and some good vibes and balance it out. 12 00:00:29,720 --> 00:00:31,055 Hop into something extra comfy. 13 00:00:31,055 --> 00:00:34,642 I highly recommend drawstring pants. (laughs) 14 00:00:34,642 --> 00:00:36,018 Let's get started. 15 00:00:36,018 --> 00:00:38,604 (upbeat music) 16 00:00:48,559 --> 00:00:50,436 Alright buds, let's start 17 00:00:50,436 --> 00:00:54,732 in a nice comfortable seat of your choice. 18 00:00:54,732 --> 00:00:56,316 It's all good, man. 19 00:00:57,903 --> 00:01:00,948 Life is good and you know what's better? 20 00:01:00,948 --> 00:01:05,119 Eating, we're so lucky, grateful that we even get food. 21 00:01:07,593 --> 00:01:09,278 So, if you're starting this practice 22 00:01:09,278 --> 00:01:11,388 feeling hard for yourself, let's try to shift that 23 00:01:11,388 --> 00:01:14,739 into A, gratitude for 24 00:01:14,739 --> 00:01:17,399 the gifts that we have received 25 00:01:17,399 --> 00:01:21,290 and also yeah, for food on the table period, 26 00:01:22,047 --> 00:01:25,050 and we'll just slowly just try to shift our perspective, 27 00:01:25,050 --> 00:01:27,970 find what feels good, really quick easy breezy today, 28 00:01:27,970 --> 00:01:30,389 so sit up nice and tall and we'll start 29 00:01:30,389 --> 00:01:32,850 with just a little Pranayama. 30 00:01:34,354 --> 00:01:37,941 A little moment of meditation of pause 31 00:01:37,941 --> 00:01:41,195 to just really soften through the belly 32 00:01:41,195 --> 00:01:42,529 and sit up tall. 33 00:01:44,289 --> 00:01:47,292 Lengthen through the neck. 34 00:01:47,292 --> 00:01:51,421 Let your hands just rest wherever they fall naturally. 35 00:01:53,300 --> 00:01:57,221 And I just wanna keep it real, like it happens, 36 00:01:58,921 --> 00:02:01,516 you know, we get the best of ourselves sometimes. 37 00:02:01,516 --> 00:02:03,879 We have regrets. 38 00:02:03,879 --> 00:02:07,715 The best way to shift anything, in my opinion, 39 00:02:09,507 --> 00:02:12,593 is to think about being graceful 40 00:02:14,196 --> 00:02:16,846 and also grateful. 41 00:02:17,845 --> 00:02:21,015 So, the two Gs here to the rescue. 42 00:02:21,015 --> 00:02:21,849 And yeah, we're gonna do 43 00:02:21,849 --> 00:02:23,267 some digestive health stuff, of course, 44 00:02:23,267 --> 00:02:27,563 but start with the two Gs and just find a little grace, 45 00:02:27,563 --> 00:02:30,608 so make sure you're not clenching anywhere, 46 00:02:30,608 --> 00:02:31,901 especially in the lower belly. 47 00:02:31,901 --> 00:02:33,986 Let your belly just hang. 48 00:02:36,126 --> 00:02:37,463 Be loose. 49 00:02:39,507 --> 00:02:43,511 And then, seriously, tap into the gratitude. 50 00:02:43,511 --> 00:02:46,552 What are you thankful for? 51 00:02:46,552 --> 00:02:51,541 Give thanks for the things that 52 00:02:51,541 --> 00:02:55,842 you have and the nourishment that you receive. 53 00:02:57,618 --> 00:03:01,507 And we'll cultivate a little mindfulness here on the mat. 54 00:03:07,047 --> 00:03:10,127 Grace and gratitude. 55 00:03:10,127 --> 00:03:13,548 Gracefully and with gratitude. 56 00:03:19,011 --> 00:03:23,792 Moving in slow circles, inhale, come forward. 57 00:03:25,195 --> 00:03:28,073 Chest, heart moves forward. 58 00:03:28,073 --> 00:03:30,933 Exhale, around and back. 59 00:03:32,746 --> 00:03:33,789 Notice how slow we're moving. 60 00:03:33,789 --> 00:03:35,541 Inhale, come forward. 61 00:03:36,430 --> 00:03:37,538 You gotta bring the breath though 62 00:03:37,538 --> 00:03:40,679 and then exhale, around and back. 63 00:03:41,941 --> 00:03:43,233 Now, depending on how full you are, 64 00:03:43,233 --> 00:03:46,904 just see if you can really move from your center, 65 00:03:46,904 --> 00:03:47,947 whatever that means to you. 66 00:03:47,947 --> 00:03:50,783 Maybe you picture your navel drawing a big circle. 67 00:03:50,783 --> 00:03:53,619 Maybe you like that image of the coffee grinder. 68 00:03:53,619 --> 00:03:55,079 Shout out to Bev. 69 00:03:57,965 --> 00:04:00,843 And then reverse your circle if you haven't already. 70 00:04:00,843 --> 00:04:05,222 Go the other way and start to wake up the body even more, 71 00:04:05,222 --> 00:04:09,689 so find some extra movement here on this circle. 72 00:04:14,241 --> 00:04:16,327 Alright, and bring it all back in. 73 00:04:16,327 --> 00:04:18,036 Spiral it all back in. 74 00:04:18,036 --> 00:04:20,247 Bring the hands together at your heart. 75 00:04:20,247 --> 00:04:21,248 Grace and gratitude. 76 00:04:21,248 --> 00:04:22,535 Inhale. 77 00:04:23,631 --> 00:04:25,716 Bow the head to your heart, grace and gratitude. 78 00:04:25,716 --> 00:04:29,595 Feel that deep stretch in the back of the neck. 79 00:04:29,595 --> 00:04:31,555 Keep it soft and easy today. 80 00:04:31,555 --> 00:04:32,389 Excuse me. 81 00:04:33,891 --> 00:04:36,185 And here you go, left hand's gonna come down to the ground 82 00:04:36,185 --> 00:04:39,563 and right fingertips gonna shoot over towards the left, 83 00:04:39,563 --> 00:04:43,734 and then you're just gonna alternate back and forth, 84 00:04:43,734 --> 00:04:45,569 and you can reach out diagonally, 85 00:04:45,569 --> 00:04:46,612 you can reach out to the side, 86 00:04:46,612 --> 00:04:49,281 you can take the classic, traditional side body stretch, 87 00:04:49,281 --> 00:04:51,825 but just find a little back and forth movement 88 00:04:51,825 --> 00:04:53,663 that feels awesome. 89 00:04:55,169 --> 00:04:59,339 And try to keep your belly soft and the breath full. 90 00:05:02,990 --> 00:05:05,159 And the next time your over to the right, 91 00:05:05,159 --> 00:05:06,750 go ahead and find a twist, 92 00:05:06,750 --> 00:05:10,203 so you'll inhale, lengthen, 93 00:05:10,203 --> 00:05:12,956 and exhale, gentle twist. 94 00:05:12,956 --> 00:05:16,540 And then what really brings home 95 00:05:16,540 --> 00:05:19,301 the broccoli or the bacon here, 96 00:05:19,301 --> 00:05:20,761 that was dumb, 97 00:05:20,761 --> 00:05:21,679 is the breath. 98 00:05:21,679 --> 00:05:23,180 So breath down into the belly, 99 00:05:23,180 --> 00:05:26,058 this directional breath, breathing down, 100 00:05:26,058 --> 00:05:28,978 and then keep it smooth even as you breathe out. 101 00:05:28,978 --> 00:05:32,523 Calming any stress or anxiety that might have come, 102 00:05:32,523 --> 00:05:35,943 that might have led you to this practice. 103 00:05:37,228 --> 00:05:39,694 Yeah, and then with nice, easy breeziness, 104 00:05:39,694 --> 00:05:40,570 just come back to center. 105 00:05:40,570 --> 00:05:42,530 We'll take the same thing on the other side. 106 00:05:42,530 --> 00:05:45,492 Super chill, inhale, lift the chest, 107 00:05:45,492 --> 00:05:47,619 and exhale to twist. 108 00:05:47,619 --> 00:05:51,664 Breathe downward into the belly as you breathe in, 109 00:05:51,664 --> 00:05:55,668 and then it comes up and out as you breathe out. 110 00:05:55,668 --> 00:05:58,668 (deep breathing) 111 00:06:05,177 --> 00:06:07,221 Come back to center. 112 00:06:07,221 --> 00:06:08,556 And we repeat. 113 00:06:08,556 --> 00:06:10,182 Hands come to thighs and knees. 114 00:06:10,182 --> 00:06:13,019 We're gonna move in a circle. 115 00:06:13,019 --> 00:06:15,771 Different kinda breath this time. 116 00:06:17,124 --> 00:06:20,377 See if you can find a breath that really is deep 117 00:06:20,377 --> 00:06:22,212 and synchronized with the movement 118 00:06:22,212 --> 00:06:23,207 in any way that feels good. 119 00:06:23,207 --> 00:06:24,412 So, there's no right or wrong here, 120 00:06:24,412 --> 00:06:26,884 just move with your breath. 121 00:06:29,096 --> 00:06:30,639 Aw, and move in with your belly 122 00:06:30,639 --> 00:06:32,808 and if any other sounds or expressions come out, 123 00:06:32,808 --> 00:06:34,643 go ahead and let them. 124 00:06:34,643 --> 00:06:37,605 Hey-o, sorry for the people you're practicing with though, 125 00:06:37,605 --> 00:06:38,856 in case it's gas. 126 00:06:38,856 --> 00:06:41,358 And then reverse your circle. 127 00:06:41,358 --> 00:06:42,902 And if you're practicing this alone, 128 00:06:42,902 --> 00:06:44,091 if you're practicing this alone, 129 00:06:44,091 --> 00:06:46,906 just get all like, oh, freaky deaky, 130 00:06:46,906 --> 00:06:49,491 and if you're practicing this with friends or family, 131 00:06:49,491 --> 00:06:51,911 just go ahead and say hello to them right now, 132 00:06:51,911 --> 00:06:55,039 like, what's up, so glad we're doing this together. 133 00:06:55,039 --> 00:06:57,207 Bring balance to the body. 134 00:06:58,679 --> 00:07:00,179 Yeah. 135 00:07:00,179 --> 00:07:01,637 Benji. 136 00:07:03,427 --> 00:07:05,653 Alright, and then bring it back to center 137 00:07:05,653 --> 00:07:07,529 and easy twist to the right. 138 00:07:07,529 --> 00:07:09,448 Tuck the chin, roll up through the spine, 139 00:07:09,448 --> 00:07:11,742 big inhale, soft belly. 140 00:07:11,742 --> 00:07:13,063 Exhale, twist. 141 00:07:14,194 --> 00:07:15,494 Big inhale. 142 00:07:17,107 --> 00:07:18,502 Exhale, twist. 143 00:07:18,502 --> 00:07:19,849 Oh yeah. 144 00:07:19,849 --> 00:07:22,181 One more, inhale. 145 00:07:22,181 --> 00:07:24,630 Exhale, twist, and then come back to center, 146 00:07:24,630 --> 00:07:25,844 take it to the other side. 147 00:07:25,844 --> 00:07:27,637 Tuck the chin, roll through the spine. 148 00:07:27,637 --> 00:07:28,847 Make sure you're not leaning back, 149 00:07:28,847 --> 00:07:30,390 so sit, sit up nice and tall 150 00:07:30,390 --> 00:07:31,558 and lift your sternum up. 151 00:07:31,558 --> 00:07:34,437 Inhale and exhale. 152 00:07:34,437 --> 00:07:36,397 And so the breath is active here. 153 00:07:36,397 --> 00:07:39,108 Inhale to lift and lengthen, create space, 154 00:07:39,108 --> 00:07:41,236 and then exhale to twist. 155 00:07:44,892 --> 00:07:46,393 Never underestimate the power 156 00:07:46,393 --> 00:07:51,735 of breathing deeply and consciously in a twist. 157 00:07:53,307 --> 00:07:57,131 (deep breathing) 158 00:07:57,131 --> 00:08:00,833 Alright, after three cycles of breath at least, 159 00:08:00,833 --> 00:08:02,626 go ahead and bring it back to center. 160 00:08:02,626 --> 00:08:05,294 Bring the palms together once again, grace and gratitude. 161 00:08:05,294 --> 00:08:06,954 Inhale. 162 00:08:06,954 --> 00:08:09,579 Exhale, bow your head to your heart. 163 00:08:11,191 --> 00:08:14,361 Awesome, come to lie on your back, nice and easy. 164 00:08:14,361 --> 00:08:17,786 Ooh yeah. Aw yeah, aw yeah. 165 00:08:17,786 --> 00:08:19,340 Sounds are welcome in this practice. 166 00:08:19,340 --> 00:08:21,884 This is at home yoga, man. 167 00:08:21,884 --> 00:08:24,136 Come all the way on your back, 168 00:08:24,136 --> 00:08:26,305 and when you get there, snuggle your shoulder blades 169 00:08:26,305 --> 00:08:27,556 underneath your heart space. 170 00:08:27,556 --> 00:08:31,100 Get comfy, feel supported by the earth. 171 00:08:31,100 --> 00:08:32,728 And then here we go. 172 00:08:32,728 --> 00:08:35,773 We're gonna hug both knees into the chest. 173 00:08:35,773 --> 00:08:38,942 Take your time, scoop the tailbone up, 174 00:08:38,942 --> 00:08:41,278 then hold onto your right knee, 175 00:08:41,278 --> 00:08:43,155 and send the left leg out long all the way. 176 00:08:43,155 --> 00:08:46,073 Let your heel kiss the ground. 177 00:08:46,073 --> 00:08:48,690 Then squeeze your right knee into your chest. 178 00:08:48,690 --> 00:08:52,455 Take big old breath in, 179 00:08:52,455 --> 00:08:53,556 and then as you exhale, 180 00:08:53,556 --> 00:08:57,598 slowly peel your nose up towards your knee. 181 00:08:57,598 --> 00:09:00,818 Breathing deep, try to keep the skin of the face soft. 182 00:09:00,818 --> 00:09:02,445 You can rotate the right ankle one way 183 00:09:02,445 --> 00:09:05,654 and then the other, if you want. 184 00:09:05,654 --> 00:09:07,586 Oh yeah, can you hear my stomach? 185 00:09:07,586 --> 00:09:08,789 Inhale. 186 00:09:10,069 --> 00:09:12,112 And exhale to release. 187 00:09:12,112 --> 00:09:13,989 Great, release the right foot down, 188 00:09:13,989 --> 00:09:16,283 hug the left knee into the chest, 189 00:09:16,283 --> 00:09:19,745 and slowly extend the right leg out long. 190 00:09:19,745 --> 00:09:23,082 Wind relieving post, squeeze the left knee in. 191 00:09:23,082 --> 00:09:25,292 I'm not playin' dude, this is in the books. 192 00:09:25,292 --> 00:09:27,002 This isn't like some weird Adriene stuff. 193 00:09:27,002 --> 00:09:29,255 This is in the books. 194 00:09:29,255 --> 00:09:31,501 Squeeze, inhale. 195 00:09:33,509 --> 00:09:38,222 Slow exhale, slow peeling of the head, neck, shoulders up. 196 00:09:38,222 --> 00:09:40,015 Nose toward the knee. 197 00:09:43,471 --> 00:09:46,307 Keep the skin of the face soft, breathe. 198 00:09:46,307 --> 00:09:50,519 So, we're creating compression now on the left side. 199 00:09:50,519 --> 00:09:52,021 The stomach, you always wanna do 200 00:09:52,021 --> 00:09:53,898 right knee up to the chest first 201 00:09:53,898 --> 00:09:55,775 in case you're doin' this freestyle, 202 00:09:55,775 --> 00:09:59,028 willy nilly on your own without me, 203 00:09:59,028 --> 00:10:01,175 which I support. 204 00:10:01,175 --> 00:10:02,760 Inhale. 205 00:10:02,760 --> 00:10:04,591 Exhale to release. 206 00:10:04,591 --> 00:10:05,986 Oh yeah. 207 00:10:07,181 --> 00:10:08,694 Bring the left foot to the ground, 208 00:10:08,694 --> 00:10:10,744 right foot to the ground. 209 00:10:10,744 --> 00:10:12,090 Take a breather, hands on the belly. 210 00:10:12,090 --> 00:10:14,634 You're gonna walk the feet as wide as your yoga mat 211 00:10:14,634 --> 00:10:15,927 and then bring the knees into touch, 212 00:10:15,927 --> 00:10:19,430 so you can just soften through your belly. 213 00:10:20,866 --> 00:10:22,534 Breathe deep, just breathe. 214 00:10:22,534 --> 00:10:24,911 Close your eyes. We're almost done. 215 00:10:29,113 --> 00:10:32,658 Allow the body to go through its different stages. 216 00:10:32,658 --> 00:10:35,536 That ain't never gonna change. 217 00:10:35,536 --> 00:10:38,252 So don't beat yourself up, don't be too hard on yourself. 218 00:10:38,252 --> 00:10:41,088 Be grateful, be graceful, 219 00:10:41,088 --> 00:10:44,133 and keep creating grooves and patterns that just 220 00:10:44,133 --> 00:10:48,464 keep bringing you back to what feels good. 221 00:10:48,464 --> 00:10:50,815 Alright, press up off the tippy toes 222 00:10:50,815 --> 00:10:52,525 and lift the knees up to the chest. 223 00:10:52,525 --> 00:10:53,985 One final ditty. 224 00:10:53,985 --> 00:10:56,696 We're gonna take the knees over towards the left 225 00:10:56,696 --> 00:10:58,114 and then you're gonna open your elbows up 226 00:10:58,114 --> 00:11:00,975 to cactus arms or football. 227 00:11:00,975 --> 00:11:03,591 Post-Thanksgiving, if you're doing this in real time, 228 00:11:03,591 --> 00:11:06,458 then this is appropriate. 229 00:11:06,458 --> 00:11:10,489 Ah, football goal post arms. 230 00:11:10,489 --> 00:11:13,909 If that ain't your thing, cactus arms. 231 00:11:13,909 --> 00:11:15,327 Breathe into your belly. 232 00:11:15,327 --> 00:11:18,747 If you like, turn onto your right ear. 233 00:11:18,747 --> 00:11:20,428 Close your eyes. 234 00:11:20,428 --> 00:11:23,428 (deep breathing) 235 00:11:36,585 --> 00:11:38,819 Inhale. 236 00:11:38,819 --> 00:11:41,416 Exhale, bring it back to center, 237 00:11:41,416 --> 00:11:43,167 and take it onto the other side. 238 00:11:43,167 --> 00:11:44,836 Last one, you got it. 239 00:11:44,836 --> 00:11:46,254 Try to bring your left shoulder to the ground 240 00:11:46,254 --> 00:11:47,547 as you turn onto your left ear. 241 00:11:47,547 --> 00:11:50,007 Breathe down into your belly. 242 00:12:02,997 --> 00:12:04,624 And then back to center. 243 00:12:04,624 --> 00:12:06,827 One more time, squeeze the right knee in. 244 00:12:06,827 --> 00:12:08,341 Right Side, left leg out. 245 00:12:08,341 --> 00:12:10,230 You can also do left leg on the ground, 246 00:12:10,230 --> 00:12:13,233 I mean, left foot on the ground. 247 00:12:13,233 --> 00:12:14,067 Breathe. 248 00:12:18,868 --> 00:12:21,912 And then right leg out, left leg in. 249 00:12:21,912 --> 00:12:23,392 Breathe. 250 00:12:26,335 --> 00:12:28,403 Both knees in, squeeze. 251 00:12:29,837 --> 00:12:33,215 And exhale to release everything to the ground. 252 00:12:33,215 --> 00:12:36,466 Corpse Pose, yes, rock this Corpse Pose. 253 00:12:36,466 --> 00:12:39,371 Inhale, lots of love in, find a little smile. 254 00:12:39,371 --> 00:12:40,456 It's all good, baby, 255 00:12:40,456 --> 00:12:43,584 and then exhale just to relax everything. 256 00:12:43,584 --> 00:12:46,336 Way to go for taking time to do this video. 257 00:12:46,336 --> 00:12:47,838 Take some more time for yourself. 258 00:12:47,838 --> 00:12:51,152 You'll bounce back. Your body will balance out. 259 00:12:51,152 --> 00:12:53,165 The best thing you can do for yourself 260 00:12:53,165 --> 00:12:55,250 is be graceful and grateful 261 00:12:55,250 --> 00:12:57,878 and enjoy every second of all the gifts 262 00:12:57,878 --> 00:13:00,213 that life is bringing you, 263 00:13:00,213 --> 00:13:03,090 even the ones that feel a little eh. 264 00:13:03,090 --> 00:13:05,415 Just know it's all a gift. It's all a tool. 265 00:13:05,415 --> 00:13:08,835 It's all an opportunity to learn. 266 00:13:08,835 --> 00:13:10,856 And tomorrow's a new day. Deep breath. 267 00:13:12,593 --> 00:13:14,126 And exhale. 268 00:13:14,126 --> 00:13:15,722 My stomach's making noises. 269 00:13:15,722 --> 00:13:18,272 Bring the hands together 270 00:13:18,272 --> 00:13:22,420 and we say, namaste. 271 00:13:22,420 --> 00:13:25,763 (upbeat music)