hello and welcome to yoga with Adriene
I'm Adriene today we're going to learn a
quick sequence for weight loss so we're
going to use the entire body stimulate
the belly get that digestive tract happy
and healthy for the new year and we're
gonna begin today on our mats the on our
backs
so let's come to a flat back position
and this ponytail is not working out for
me there we go all right mm-hmm I'm
going to tuck my chin into my chest
lengthen through the back of the neck
I'm gonna press into my head like I did
in shavasan video I'm gonna press in my
elbows I'm gonna draw my shoulder blades
in together and down just creating a
little space abroad collarbone here open
chest
mmm relax back down I'm gonna extend my
legs out long and inhale reach my
fingertips up and over my head full body
stretch here from fingertips to toes I
can point and flex the feet and this is
organic here this is easy breezy
beautiful covergirl and I really just
want to take a moment right now to say
that the more organic movement we can
find and create the more correct we're
doing our yoga so although I'm here to
guide you feel free to move within the
sequences especially as we continue on
through the year find that organic
movement in your body okay so I'm gonna
inhale in stretch one last time just
full body stretch just waking up from
fingertips to toes and then on an exhale
I'm gonna flex my feet toes up towards
the sky and slowly Shh float my
fingertips down by my side I'll plant my
palms here and then just checking in
with this core this valley which we're
gonna bring a lot of attention to here
at the top of the year just kind of
stimulating massaging those internal
organs again getting that digestive
tract happy and healthy pressing into
the palms instead of going right leg
left leg or one leg than the other I'm
gonna bring my awareness to my navel
Judyann Abunda we draw the navel towards
the spine tuck the pelvis and then just
check in even if it's not possible in
this moment I'm gonna slowly try to lift
both knees up at the same time so you
might be like haha
and that's fine and then if that didn't
happen in the first time and you want to
try it again sometimes I can do it a
couple times just to oh yeah check in
with my Center from here I'll scoop the
tailbone up letting my lower back become
flush with the mat feel free to rock a
little side to side hug your knees into
your chest if you need a moment here and
then from here I'm gonna inhale slowly
lift my knees so that they're above my
hip points now my lower back is gonna
want to come up from the mat mm-hmm I'm
gonna scoot my tailbone up and support
my back by drawing my navel in also
checking in with that center again
connecting to the abdominal wall right
away here I'm already feeling this fire
in my belly so if I'm feeling like it's
difficult to keep the lower back flush
with the mat bring your knees a little
bit in front of the hip points so rather
than stacking them evenly especially for
beginners it's nice to just get that
lower back down to the ground I can
point my feet here I can flex my T two
feet my teat distances I can flex my
feet I can spread my toes yogi toes it
doesn't matter I just want a little bit
of brightness a little bit awareness to
the feet so I'm not just hanging into my
bones here but I'm nice and stacked I'm
bright in the feet inhale reach the
fingertips up towards the sky and behind
again on an exhale I settle in opening
the shoulders then I'm gonna interlace
here bring them behind my head keeping
my thumbs extended here maybe giving my
neck a little massage and then opening
the shoulders now this whole time I'm
not just hanging out I'm drawing my
navel down I'm scooping my tailbone up
so the opposite of that would look like
this but I'm scooping my tailbone up
drawing my navel towards my spine shins
parallel with the ceiling knees in in
front of the hip points if you needed a
little more lower back support press
your elbows into the mat tuck your chin
into your chest inhale in as you exhale
scoop your tailbone up draw your navel
down and slowly begin to lift the head
the neck the shoulders the elbows it
doesn't have to be a big Cirque de
Soleil move it can just be a nice little
hover here in fact imagine you're
holding a big piece of fruit maybe a big
juicing mango or cantaloupe or whatever
the heck you want in between your
so rather than coming into a crunch as
we're used to I'm creating space I'm
really drawing my navel down as I keep
my elbows nice and wide
the tendency here is to crunch I'm gonna
keep it nice and long imagining my big
piece of fruit here my belly is working
out right now and then tendency number
two is that the elbows kind of want to
come in
to shield yourself from the hell and
instead we want to open our self up to
the light I was cheesy sorry but it's
true so keeping it nice and open and
soft in the face on that same grace note
it's like instead of clinching here I'm
letting my belly do the work I'm
creating that inner fire I'm breathing
nice long smooth deep breaths keeping
those elbows wide using my thumb's to
pull the back of the neck nice and long
after a couple nice long deep breaths
here I'll inhale in and exhale slowly
lower down
taking your rest here bringing the soles
of the feet to the outer edges of the
mat and then letting the two knees fall
into Center I take a couple breaths here
just relaxing and breathing into the
belly again remember when you inhale we
fill the body with air so that breath
travels down when you exhale it comes
back up and out through the nose or
mouth so I'm taking my arms here to
cactus arms just opening taking a
breather and then I'll come back inhale
bringing the knees above the hip points
or slightly in front shins parallel
right away scooping my tailbone up
drawing my navel down interlacing the
fingertips bringing them behind the head
thumbs extended as once again I find
that nice big open space between my chin
and my chest my chin in my heart elbows
are going to want to come in here but
instead I'm going to open them out wide
now you can see me pointing and flexing
and moving my feet that's because rather
than coming into our perfect asana shape
which I'm not inspiring us
I want us to I do want us to be in
correct alignment but I want us to
empower each other especially in yoga
but in life to find what feels good and
to work organic late into the posture
then we come into whatever that perfect
pose is so keeping it alive with
listening to my body my belly's working
really hard here again I'm going to take
a couple nice long deep breaths
let's take five here as I extend through
the crown of the head and exhale
scooping the tailbone up Shh
elbows nice and wide skin of the face
soft so even though I'm working really
hard in the belly here keep breathing
I'm finding a grace a sense of ease in
the upper body supporting my lower back
by drawing the navel in now I can take a
rest here or to go one step further I'm
going to inhale in as I exhale I'm gonna
shoot my fingertips out towards the
outer edges of my mat I'm going to turn
my palms face up so those shoulders can
really drop into socket coming away from
the ears I can come into a mudra here if
I like whatever you like open palms and
we take a couple breaths here again
building that fire in the belly
massaging those internal organs staying
nice and loose and easy breezy in the
neck again knees are above the hip
points are slightly in front I'm open in
the throat chakra so I'm not crunching
here but nice and open let's take one
more deep breath here this is kind of
like a cockroach pose I'm gonna regret
this I'm gonna look at this video be
like what are you doing but I am
engaging my core here we go one last
breath on an exhale I'm gonna come to
recline butterfly soles of the feet
together and just letting it all hang
for one breath
hmm then I extend my toes out reach my
fingertips up and overhead again nice
full body stretch then exhale floating
the palms down Shh once again I'm gonna
see if I can hug my knees into my chest
by bringing them both in at the same
time here we go see if I can do it
and then rocking a little side to side
massaging the lower back inhale draw the
toes up towards the sky
now if the legs straighten great if not
keep them bent who cares bend your knees
as generously as you need to we're
letting the blood flow in the opposite
direction I'm scooping my tailbone up
navel down towards the earth if I can
straighten my legs I'm gonna flex my
feet so my toes are pointing now towards
my face pressing into the heels pressing
into the tops of the thighs and then
inhale reaching the fingertips up and
overhead exhale I'm gonna slowly lift
just like I did before head neck
shoulders as I reach my fingertips
towards my ankles but again I'm not
crunching here I'm keeping it nice and
open in the upper body so still keeping
that broadness in the chest fingertips
reach towards the heels again if I bend
my knees same no big deal here finding
what feels good listening to my body
keeping that big piece of fruit between
my chin and chest shoulders drawing away
from the ears one more breath here hang
with me and then exhale we come back
fingertips reaching up and overhead
inhale in here extend through the crown
of the head long neck exhale reach your
fingertips draw your navel down reaching
towards my heels
inhale reach it back and now we flow
exhale reaching up Shh inhale fingertips
reaching up behind you
exhale peeling it up nice and long in
the spine inhale reaching back exhale
navel draws up scoop your tailbone up
towards your heels and back and two more
inhale exhale now for a little more fire
in the belly I can take five breaths to
pulse here so I'm keeping my toes
pointing or my heels flexing and I'll
pulse kind of snorted on one of those
okay I'm reaching towards the utterance
is my feet inhale reach the fingertips
back exhale floating the palms down root
your palms to the earth and just for
funsies checking in with my core i press
into my palms and slowly lower down with
control with ease even if I only get
this far and then collapse and fall
that's fine checking in with that belly
that fire slowly lowering down using the
palms navel drawing towards the spine
and then when that the heels release I
take a second here to relax in Rock the
head a little side to side ear to ear
when I'm satisfied
I'll pancake the palms back down on the
earth and inhale last time drawing those
knees the same time back into the center
this time crossing the right ankle over
the left grabbing on to the outer edges
of the feet I can take a second here to
just find that full body smile bending
the elbows left to right Rock a little
side to side and then I'm gonna rock and
roll it up north to south so inhale
exhale start rocking you can do this a
couple times here massaging the spine I
might look and feel a little ridiculous
at first
it's also kind of working out the kinks
and then eventually I will come to rise
back up I put my hair back up hmm
because my hair's all asymmetrical I did
a movie last year and they cut it
asymmetrical and I haven't got a haircut
yet because I'm just going with the flow
it's 2013 baby
okay so I've created this fire in my
belly I'm feeling it right now I'm going
to continue on my journey by pressing
the palms in front of me spreading the
palms wide and then slowly transitioning
to all fours
so just situate situate yourself in the
center of your mat come to that tabletop
position
spreading the palms wide I inhale in
exhale press up and out of my foundation
drawing the shoulders away from the ears
here inhale look forward
drop your belly and exhale I'm slowly
going to transition into downward dog by
curling the toes under walking my
fingertips forward and then slowly
lifting the hip points up towards the
sky nice and slow on this first one as I
pedal the feet up pressing into my palms
tops of the shoulders rotating away from
the ears just work it out here for a
couple breaths nice long smooth deep
breaths as I massage my feet and wake up
my dog bending the knees generously and
then now I'd like you to imagine there's
a hurdle in the center of your mat
remember track-and-field a fun nice to
eat sour pickles anyway big big hurdle
in the front of the mat a nice friendly
hurdle right that's a metaphor if ever
said one inhale in as you exhale you're
gonna go up and over that hurdle so
rather than just transitioning
collapsing into the bones to plank oh
I'm gonna go up and over and empower
myself I'm gonna light up the body so
inhale in as I exhale I'm gonna go up on
my tippy tip toes drawing my navel up
towards my spine and slowly shifting my
weight forward into plank as I slowly
lower my hip points I extend through the
heels and squeeze the buttocks together
shoulder blades in and together as I
extend through the crown of the head
maybe taking the gaze slightly forward
and then I take a deep breath in here
and exhale rock on the toes draw the
navel up go back up and over that her
Shh dropping the heels here doesn't
matter if the heels touch the earth or
not just working it out being in the
moment inhale in as I exhale again up
and over the hurdle think up and over
and instead of settling in here to the
bones I'm keeping that upward motion I'm
drawing up through my navel squeezing my
shoulder blades together I can begin to
press into my heels maybe take the gaze
slightly forward inhale in exhale back
up and over send it back downward dog
pedal the feet take a deep breath in
then exhale up and over drawing the
navel towards the spine and again
instead of settling in here I come into
my plank with an integrity with a nice
strength in the core really stimulating
those internal organs the abdominal wall
nice and strong pressing up and out here
I go up and over the hurdle and one more
time deep breath in and exhale Shh pedal
the feet drop the left heel slide the
sole of the right foot up so rather than
just hiking the leg up I'm going to
slide draw a line with my right foot up
keeping the hips level here so not
letting them stack right now but keeping
it nice and level drawing my navel in
I'll inhale in exhale slowly bend that
knee shift your weight forward nose to
knee inhale extend drop the left heel
lift the right leg up and exhale
shifting forward nose to knee rounding
the spine navel drawing it only three of
these lifting up last one and exhale
[Music]
and this time stepping that right leg up
into our runners lunge
check it out working out the kinks
opening up through the left hip crease
peeling that right hip crease back
making sure I'm not on a tightrope here
but rather on two parallel lines and
then looping the shoulders forward up
and back I find a little bit of a lift
so even if I'm not finding a big lift
here just taking some of the weight out
of my fingertips to check in with that
core one breath here is we just check in
and then planting the palms I'll step it
back downward facing dog now dropping
the right heel sliding the sole the left
leg up I slide it on a breath in and on
an exhale slowly shifting forward nice
and slow nose to knee only do three of
these here so take your time any Alexson
dropping the right heel extending the
left leg pressing up and out of the
palms and shifting forward on an exhale
nose to knee navel drawing up Shh
last one inhale extending through the
left leg right heel drops exhale
shifting forward navel draws in nose to
knee full body experience here nice and
slow inhale extending the leg out and
then hiking it back up runners lunge
give it a little rock peel that left hip
crease back here open up through the
right hip crease take a second to come
off the fingertips just to check in with
your core looping the shoulders forward
up and back inhale in smile exhale plant
your palms this time step it to plank so
whether I'm in full plank or half plank
I'm wanting to create a nice straight
line from the crown of the head to the
tip of the tailbone this diagonal line
I'm gonna inhale in here and exhale
then my elbows just halfway Shh inhale
extend exhale bending halfway inhale
extend and last time only three halfway
and then we come up all fours bring
typicals together open the knees as wide
as the mat inhale scoop your heart and
exhale hallelujah we send the sit bones
back to kiss the heels and we can either
rest here in extended Child's Pose or we
can slowly draw the palms together and
take a variation here bringing the palms
behind the head hmmm three nice long
deep breaths here
on your inhale see if you can fill the
lower back were there on your exhale
imagine your sit bones melting down to
kiss your heels inhale in exhale drawing
the shoulder blades in and together so
there's lots of space between the ears
and shoulders even here after three
breaths all inhaling again to look up
drawing my fingertips forward and again
nothing fancy just a nice organic
transition here as I spread the palms
awareness and all ten fingerprints come
back to all fours
and whenever you're ready curling the
toes under drawing that navel in as I
slowly lift up down or facing dog
same thing with a little bit of a twist
now here we go dropping the left heel
I'll inhale slide the sole the right
foot up keep drawing your navel in
towards your spine on an exhale I'm
going to shift my weight but this time
gonna really consider going up and over
my hurdle as I draw my nose to my knee
inhale extend it back dropping the left
heel extend the right leg this time up
and over but I'm gonna bring my right
knee to my right elbow hovering Shh
pressing up and over sending that right
leg back left heel down this time I'm
going to shift weight twisting to bring
my right knee to my left elbow hovering
up and over as I extend and then all the
way through and into my luggage
runners lunge right leg forward
preparing for high lunge here I'm going
to draw my navel into my spine press
into the front foot and extend my back
heel inhale reaching the fingertips
forward up and back lifting in the heart
to come all the way up to high lunge now
there's plenty of variations here we can
keep the hands on the waistline for a
little more stability here if I feel
like my shoulders are cramping in
towards my ears I can open up Flying V
I'm gonna inhale in here as I exhale I'm
gonna draw my heel towards the back wall
really opening up through the left hip
crease peeling my right hip crease back
now soften through the front ribcage
draw your navel in towards your spine
tuck your pelvis in inhale high lunge
as you exhale flow your fingertips down
and away opening the shoulders now
inhale I'm gonna bring my belly to my
thigh shifting forward inhale reaching
forward up and back exhale opening by
bringing the fingertips slightly behind
the hip points two more like this inhale
belly to the thigh reaching forward up
and back strong in that back leg exhale
floating the fingertips behind last one
inhale belly to thigh press up and out
of your foundation to reach it up and
then exhale floating the fingertips
behind belly comes to the thigh to come
down Shh one fingertips to the mat two I
plant the palms and step it back
downward facing dog
pedal the feet work it out by now you
might notice that your downward dog is
starting to feel a little bit different
maybe creating a little more space
putting more weight in the lower body by
pressing up and out of the palms
pressing into that fleshy part between
the index finger and thumb rock your
pelvis towards the sky same thing on the
other side dropping the right heel
inhale slide the sole of the left foot
up inhale in as you exhale nose to knee
think up and over the ridge so I'm
really drawing my navel
towards my spine here nose Tanish inhale
extending dropping the right heel and
exhale
excuse me left knee to left elbow hover
inhale extend and exhale crossing over
left knee to right elbow up and over
extend and then slowly going up and over
the hurdle and shifting into my runners
lunge on the other side take a second to
check in remember building from the
ground up so it's different for everyone
hug the inner thighs together peel that
left hip crease back and when you're
ready inhale reaching the fingertips
forward up and back as I come into my
high lunge coming onto the tippy tip
toes here for a second and then settling
in by drawing that back heel towards the
back wall peeling that left hip crease
in tucking the pelvis drawing the navel
in towards the spine remember we can
always keep the hands on the waistline
here and just breathe hugging those
thighs together to move into our flow
well inhale reach the fingertips forward
up and back exhale float them behind and
here we go belly to the top of the thigh
extending through the crown of the head
as I inhale extending that back leg
towards the back wall inhale reach
forward up and back lifting the heart
drawing the navel in towards the spine
exhale float the fingertips behind
inhale squeezing those inner thighs
together belly to the top of the thigh
as I reach forward breathe in up and
back and exhale floating behind inhale
last time reaching forward up and back
and exhale nice and soft in the face as
I float the fingertips behind and then
bringing my belly to the thigh part one
fingertips to the mat part two I'm gonna
rock my back foot up to meet the front
and come into a forward fold it's an
awesome feet can be flushed together or
feet hip-width apart
inhale with your fingertips on the mat
look in front of you nice long spine and
then exhale bowing forward uttanasan
if the legs don't straighten who care
bend them generously you can bend them
back and forth kind of pulsing here for
a couple breaths for a deeper stretch we
can take the hands to the ankles then
the elbows left to right inhale extend
an exhale bowing forward so we're all
levels here so just find what feels good
we're breathing into the backs of the
legs breathing into the back and still
drawing that navel up towards the spine
really drawing the navel in inhale in on
an exhale we'll release and then slowly
abandoning the knees I'll slowly roll up
the whole time drawing my navel in
towards my spine tucking the pelvis in
finding my footing drawing energy up
through the arches the feet as they come
into Tadasana Mountain Pose looping the
shoulders forward up and back and then
eventually bringing my palms together at
the heart
tucking the pelvis in observe your
breath here now I'm gonna come to the
center of my mat just to demonstrate
this but you can stay at the head of
your mat we're gonna inhale in lift the
sternum to the thumbs tuck your pelvis
in extend to the crown of the head as
you exhale bend your knees and slowly
we'll reach the fingertips up towards
the sky fingertips left to right as I
inhale I can take the gaze up palms come
together and then exhale belly to the
thighs i swan dive forward belly to the
thigh straighten the legs for one breath
inhale and then exhale this time bend
them generously as you scoop your
tailbone in fingertips reach forward up
and back
Ooka tossing just for five breaths one
time only one time only Ooka tossin so
far mauka tossin I've drawn my palms
into my heart here I'm gonna melt the
belly to the thigh and then I'm gonna
move into a twist so I'm actually gonna
come profile now to show you this still
working out all these angles so here we
go sending my sit bones back palms
together I'm gonna inhale look forward
as I exhale I'm going to bring the outer
edge of my right arm to the outer edge
of my left thigh so pancaking the palms
together here and namaste outer edge of
the right arm
comes to the outer edge of the left arm
now I'm not gonna collapse here this is
gonna be the tendency no worries that's
normal so I'm going to grow through my
spine pressing into the palms sometimes
taking a right fist chair and bringing
it in to the left palm is nice because
you can press the left palm up and out
of the fist to find that length see mmm
it's kind of cool - makes me feel like
much cooler than I have like a ninja or
something like mmm shut up Adrienne okay
here we go extending through the crown
of the head palms pancaking together or
using this fist to Paul maneuver to
extend through the crown of the head
five nice long deep breaths here don't
let your belly go here draw your navel
in towards your spine
it's twist really opening the heart
towards the left side of the room extend
through the crown of the head now you
can see here my right knees trying to
come forward I'm gonna see if I can keep
my hips in line and knees together here
so I have a lot of things on my
checklist here and as I breathe deep mmm
to go a little bit deeper I can release
the right fingertips to the ground and
inhale open up through the left wing one
more deep breath in here wherever you
are
exhale slowly melt it back to Center
straighten your legs inhale look forward
flat back position good exhale bending
the knees generously hands to the heart
and I'm going to repeat the same thing
on the other side so inhale extending
forward exhale bringing the outer edge
of the left arm now to the outer edge of
the right like I'm gonna work really
hard to keep my knees together here as I
pancake the palms and find my twist so I
know you can see my back here mom to
keep talking so twists are amazing for
the belly they're detoxifying they
massage those internal organs so they
help us process our food better
extending through the crown of the head
I'm gonna breathe in exhale bowing
forward take a couple breaths here to
just let it go
so yeah twists are amazing for our belly
they've toned the belly they detox and
then slowly I'm gonna walk my palms
forward from here I can bend my knees if
I need to and
nice and easy I'm gonna step with one
leg back downward dog and the other
downward dog taking a minute to rest
here peddling the feet let me go through
one more hurdle sequence inhale in
exhale think up and over as you shift
into your plank keep the navel drawing
up towards the spine looking slightly
forward then exhale sending it up on the
tippy tip toes drawing the navel up and
back two more like that my friends
inhale in as you exhale go up and over
shoulders drawing away from the ears
here inhale in exhale pressing up and
over to come back whenever you're ready
inhale exhale up and over last time and
this time I'm gonna practice lowering
down so even if you're not familiar with
chaturanga hug your elbows into the side
body you can always lower your knees
here and I'm gonna slowly just check in
by slowly lowering down even if I only
lower half an inch and collapse and fall
and smile and laugh and bark then that's
great but I'm gonna I'm gonna give it a
try building those muscles and toning
the belly so inhale in shift your weight
forward and whenever you're ready
hugging those elbows in I'm gonna slowly
lower down my version just checking in
and then whenever I fall onto the belly
I do and I laugh and I take a moment
here to rest alright last thing before
we flip our burgers before they flip up
pancakes and comb and flat on the back
again I'm going to draw my fingertips
now towards my toes forehead kissing the
mat pressing the pelvis into the earth
I'm going to inhale in
slowly lift my head and neck up drawing
the shoulders away from the ears
shoulder blades in and together a little
locust series this is great full body
strengthener great for metabolism great
for your nervous system just in general
a really wonderful full body posture so
inhale in as I exhale I'm gonna slowly
lift my limbs like Mission Impossible so
I inhale in and exhale I float up I'm
my shoulders away from my ears shoulder
blades in and together I can spread the
toes I can point the toes I want to have
a little awareness in my hands and feet
here I inhale careful not to crunch the
back of the neck and exhale inhale so
I'm literally letting the breath move
this posture I can look forward or to
support the lower back I can look down a
couple more breaths here and then exhale
release and then I repeat that this time
inhaling reaching the fingertips forward
exhaling lifting up mission impossible'
letting things hover now I can get a
little creative here I can start to swim
this is a little cheesy but full body
strengthener I can keep my gaze down my
eyes closed or I can look forward I can
also just hold here and let my breath be
what moves my posture a couple more
breaths here when you feel satisfied
gently with grace with control release
bringing the palms underneath the
shoulders and pressing up and back for a
couple of breaths in Child's Pose
counter pose rounding the spine as I
send the sit bones back and then
swimming the fingertips forward and
around and back to come here in balasana
[Music]
just a couple breaths here and then
slowly I'll trace in line with my
fingertips up transition to all fours
cross the left ankle over the right this
time as I cross through being mindful of
the ankles of course in the knees using
my fingertips and palms to support this
transition as I come back through da -
dun da Singh and then shifting my weight
to my back once you find your way here
guess what we have one more thing to do
we come flat on the back once again we
inhale draw that navel down scoop the
tailbone up and lift the shins shrub
towards the sky so just as we started
our sequence today I'm going to inhale
reach my fingertips up overhead ahead
interlace the fingertips
behind I'm creating a little hammock for
my head here thumbs extending so that's
I have a little extra support on the
neck remember that big piece of fruit
here so I'm not crunching here but I'm
nice and open elbows wide here we go
inhale in as you exhale lift your head
and neck and shoulders if they aren't
already lifted and on an exhale I'm
gonna straighten my right leg a little
bit of a diagonal here so if you're
looking if you're in a room if you're
not outside you're in a room then you
can see the crease of where the wall and
the ceiling meet I'm kind of sending my
right toes towards that crease lots of
space
long in the spine inhale in as I exhale
I'm gonna reach both fingertips up and
over towards the left side of the room
and this is where I'm like holding Symba
over the cliff here so I'm not
collapsing in but I'm holding some bow
like the circle of life so nice long
lines is what I'm getting at here
breathing navels drawing down table and
scooping up inhale in exhale switch
point your left toes bend your right
knee and take some over to the other
side couple breaths here this I'm gonna
regret this inhale in exhale shifting up
and over taking Simba I totally just
thought of Simba right now it's not
something I normally say in practice but
reaching and then back and forth in your
own time so this is the equivalent of
like this bicycle thing but we're not
crunching we're keeping it nice and open
so lots of space in the throat back and
forth diagonal line bent knee sometimes
in class we take the palms together here
and almost a two
and when my breath starts to get
compromises when I can stop this and
then come back to it or if I'm starting
to get this crunch then instead of the
space then that's also a good time to
take a rest when you feel satisfied
we'll come back to Center we can pulse
here just like we did at the beginning
of class
and then I'll give the knees into the
chest I'll finish with a hedgehog
posture rounding the spine visualize
lots of space between each vertebrae
nose to knee
keeping the shoulders and elbows relaxed
so I'm tagging a little weight in my
elbows here hmm then lastly extending
the fingertips to reach towards the
outer edges of the feet I'm totally
scooping my tailbone up drawing my navel
down really compressing my belly rinsing
out massaging those internal organs
one more breath and then exhale just as
we did before reclined butterfly soles
of the feet together i soften in the
belly I relaxed through the bowl the
pelvis here relax the shoulder blades
find that open chest I take a deep
breath in and exhale out through the
mouth two more like that like a lion's
breath inhale and exhale completely Shh
last one full breath inhale deeply and
exhale let it go draw the legs down one
of the time then take a moment here to
rock on the heels and rest mmm
okay so that was our first sequence for
yoga for weight loss just a basic
sequence do what you can build up let it
let it be a process rather than oh I
can't do that never watching that I can
try it give it a try remember the
beginning stages are always the most
difficult and I am here for you we have
many more sequences that fall under yoga
for weight loss among many other things
for 2013 so subscribe to the channel be
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anything let me know if you have any
questions please leave comments below
and good luck
and namaste
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