1 00:00:00,030 --> 00:00:02,550 hello and welcome to yoga with Adriene 2 00:00:02,550 --> 00:00:04,710 I'm Adriene today we're going to learn a 3 00:00:04,710 --> 00:00:07,950 quick sequence for weight loss so we're 4 00:00:07,950 --> 00:00:10,349 going to use the entire body stimulate 5 00:00:10,349 --> 00:00:13,259 the belly get that digestive tract happy 6 00:00:13,259 --> 00:00:15,240 and healthy for the new year and we're 7 00:00:15,240 --> 00:00:18,600 gonna begin today on our mats the on our 8 00:00:18,600 --> 00:00:19,109 backs 9 00:00:19,109 --> 00:00:22,789 so let's come to a flat back position 10 00:00:24,830 --> 00:00:27,570 and this ponytail is not working out for 11 00:00:27,570 --> 00:00:29,670 me there we go all right mm-hmm I'm 12 00:00:29,670 --> 00:00:32,149 going to tuck my chin into my chest 13 00:00:32,149 --> 00:00:33,899 lengthen through the back of the neck 14 00:00:33,899 --> 00:00:35,880 I'm gonna press into my head like I did 15 00:00:35,880 --> 00:00:38,250 in shavasan video I'm gonna press in my 16 00:00:38,250 --> 00:00:39,540 elbows I'm gonna draw my shoulder blades 17 00:00:39,540 --> 00:00:41,430 in together and down just creating a 18 00:00:41,430 --> 00:00:46,260 little space abroad collarbone here open 19 00:00:46,260 --> 00:00:46,739 chest 20 00:00:46,739 --> 00:00:50,430 mmm relax back down I'm gonna extend my 21 00:00:50,430 --> 00:00:52,469 legs out long and inhale reach my 22 00:00:52,469 --> 00:00:54,660 fingertips up and over my head full body 23 00:00:54,660 --> 00:00:58,020 stretch here from fingertips to toes I 24 00:00:58,020 --> 00:00:59,699 can point and flex the feet and this is 25 00:00:59,699 --> 00:01:01,649 organic here this is easy breezy 26 00:01:01,649 --> 00:01:04,080 beautiful covergirl and I really just 27 00:01:04,080 --> 00:01:05,430 want to take a moment right now to say 28 00:01:05,430 --> 00:01:07,320 that the more organic movement we can 29 00:01:07,320 --> 00:01:11,159 find and create the more correct we're 30 00:01:11,159 --> 00:01:13,680 doing our yoga so although I'm here to 31 00:01:13,680 --> 00:01:15,689 guide you feel free to move within the 32 00:01:15,689 --> 00:01:17,850 sequences especially as we continue on 33 00:01:17,850 --> 00:01:19,200 through the year find that organic 34 00:01:19,200 --> 00:01:22,590 movement in your body okay so I'm gonna 35 00:01:22,590 --> 00:01:24,600 inhale in stretch one last time just 36 00:01:24,600 --> 00:01:26,040 full body stretch just waking up from 37 00:01:26,040 --> 00:01:28,380 fingertips to toes and then on an exhale 38 00:01:28,380 --> 00:01:30,840 I'm gonna flex my feet toes up towards 39 00:01:30,840 --> 00:01:34,020 the sky and slowly Shh float my 40 00:01:34,020 --> 00:01:37,590 fingertips down by my side I'll plant my 41 00:01:37,590 --> 00:01:39,869 palms here and then just checking in 42 00:01:39,869 --> 00:01:41,280 with this core this valley which we're 43 00:01:41,280 --> 00:01:43,530 gonna bring a lot of attention to here 44 00:01:43,530 --> 00:01:45,119 at the top of the year just kind of 45 00:01:45,119 --> 00:01:46,500 stimulating massaging those internal 46 00:01:46,500 --> 00:01:49,290 organs again getting that digestive 47 00:01:49,290 --> 00:01:52,590 tract happy and healthy pressing into 48 00:01:52,590 --> 00:01:54,420 the palms instead of going right leg 49 00:01:54,420 --> 00:01:56,250 left leg or one leg than the other I'm 50 00:01:56,250 --> 00:01:57,770 gonna bring my awareness to my navel 51 00:01:57,770 --> 00:02:00,719 Judyann Abunda we draw the navel towards 52 00:02:00,719 --> 00:02:03,450 the spine tuck the pelvis and then just 53 00:02:03,450 --> 00:02:05,130 check in even if it's not possible in 54 00:02:05,130 --> 00:02:07,229 this moment I'm gonna slowly try to lift 55 00:02:07,229 --> 00:02:09,780 both knees up at the same time so you 56 00:02:09,780 --> 00:02:12,750 might be like haha 57 00:02:12,750 --> 00:02:14,879 and that's fine and then if that didn't 58 00:02:14,879 --> 00:02:16,049 happen in the first time and you want to 59 00:02:16,049 --> 00:02:17,819 try it again sometimes I can do it a 60 00:02:17,819 --> 00:02:20,489 couple times just to oh yeah check in 61 00:02:20,489 --> 00:02:24,269 with my Center from here I'll scoop the 62 00:02:24,269 --> 00:02:26,310 tailbone up letting my lower back become 63 00:02:26,310 --> 00:02:27,569 flush with the mat feel free to rock a 64 00:02:27,569 --> 00:02:29,159 little side to side hug your knees into 65 00:02:29,159 --> 00:02:32,909 your chest if you need a moment here and 66 00:02:32,909 --> 00:02:35,609 then from here I'm gonna inhale slowly 67 00:02:35,609 --> 00:02:37,560 lift my knees so that they're above my 68 00:02:37,560 --> 00:02:39,120 hip points now my lower back is gonna 69 00:02:39,120 --> 00:02:41,400 want to come up from the mat mm-hmm I'm 70 00:02:41,400 --> 00:02:43,439 gonna scoot my tailbone up and support 71 00:02:43,439 --> 00:02:46,109 my back by drawing my navel in also 72 00:02:46,109 --> 00:02:47,609 checking in with that center again 73 00:02:47,609 --> 00:02:50,489 connecting to the abdominal wall right 74 00:02:50,489 --> 00:02:53,459 away here I'm already feeling this fire 75 00:02:53,459 --> 00:02:56,849 in my belly so if I'm feeling like it's 76 00:02:56,849 --> 00:02:58,530 difficult to keep the lower back flush 77 00:02:58,530 --> 00:03:00,209 with the mat bring your knees a little 78 00:03:00,209 --> 00:03:01,829 bit in front of the hip points so rather 79 00:03:01,829 --> 00:03:04,019 than stacking them evenly especially for 80 00:03:04,019 --> 00:03:05,879 beginners it's nice to just get that 81 00:03:05,879 --> 00:03:07,739 lower back down to the ground I can 82 00:03:07,739 --> 00:03:09,480 point my feet here I can flex my T two 83 00:03:09,480 --> 00:03:12,599 feet my teat distances I can flex my 84 00:03:12,599 --> 00:03:15,299 feet I can spread my toes yogi toes it 85 00:03:15,299 --> 00:03:16,440 doesn't matter I just want a little bit 86 00:03:16,440 --> 00:03:17,819 of brightness a little bit awareness to 87 00:03:17,819 --> 00:03:19,139 the feet so I'm not just hanging into my 88 00:03:19,139 --> 00:03:22,769 bones here but I'm nice and stacked I'm 89 00:03:22,769 --> 00:03:25,560 bright in the feet inhale reach the 90 00:03:25,560 --> 00:03:27,629 fingertips up towards the sky and behind 91 00:03:27,629 --> 00:03:31,199 again on an exhale I settle in opening 92 00:03:31,199 --> 00:03:32,879 the shoulders then I'm gonna interlace 93 00:03:32,879 --> 00:03:35,430 here bring them behind my head keeping 94 00:03:35,430 --> 00:03:38,189 my thumbs extended here maybe giving my 95 00:03:38,189 --> 00:03:40,799 neck a little massage and then opening 96 00:03:40,799 --> 00:03:42,870 the shoulders now this whole time I'm 97 00:03:42,870 --> 00:03:44,669 not just hanging out I'm drawing my 98 00:03:44,669 --> 00:03:46,590 navel down I'm scooping my tailbone up 99 00:03:46,590 --> 00:03:48,299 so the opposite of that would look like 100 00:03:48,299 --> 00:03:50,879 this but I'm scooping my tailbone up 101 00:03:50,879 --> 00:03:53,519 drawing my navel towards my spine shins 102 00:03:53,519 --> 00:03:56,340 parallel with the ceiling knees in in 103 00:03:56,340 --> 00:03:57,750 front of the hip points if you needed a 104 00:03:57,750 --> 00:04:00,540 little more lower back support press 105 00:04:00,540 --> 00:04:02,099 your elbows into the mat tuck your chin 106 00:04:02,099 --> 00:04:04,009 into your chest inhale in as you exhale 107 00:04:04,009 --> 00:04:06,419 scoop your tailbone up draw your navel 108 00:04:06,419 --> 00:04:09,180 down and slowly begin to lift the head 109 00:04:09,180 --> 00:04:11,129 the neck the shoulders the elbows it 110 00:04:11,129 --> 00:04:12,150 doesn't have to be a big Cirque de 111 00:04:12,150 --> 00:04:14,519 Soleil move it can just be a nice little 112 00:04:14,519 --> 00:04:16,738 hover here in fact imagine you're 113 00:04:16,738 --> 00:04:19,649 holding a big piece of fruit maybe a big 114 00:04:19,649 --> 00:04:22,979 juicing mango or cantaloupe or whatever 115 00:04:22,979 --> 00:04:24,880 the heck you want in between your 116 00:04:24,880 --> 00:04:26,830 so rather than coming into a crunch as 117 00:04:26,830 --> 00:04:30,820 we're used to I'm creating space I'm 118 00:04:30,820 --> 00:04:34,060 really drawing my navel down as I keep 119 00:04:34,060 --> 00:04:35,350 my elbows nice and wide 120 00:04:35,350 --> 00:04:37,870 the tendency here is to crunch I'm gonna 121 00:04:37,870 --> 00:04:39,729 keep it nice and long imagining my big 122 00:04:39,729 --> 00:04:42,220 piece of fruit here my belly is working 123 00:04:42,220 --> 00:04:45,250 out right now and then tendency number 124 00:04:45,250 --> 00:04:46,720 two is that the elbows kind of want to 125 00:04:46,720 --> 00:04:47,320 come in 126 00:04:47,320 --> 00:04:49,690 to shield yourself from the hell and 127 00:04:49,690 --> 00:04:52,900 instead we want to open our self up to 128 00:04:52,900 --> 00:04:56,770 the light I was cheesy sorry but it's 129 00:04:56,770 --> 00:04:58,870 true so keeping it nice and open and 130 00:04:58,870 --> 00:05:01,270 soft in the face on that same grace note 131 00:05:01,270 --> 00:05:03,820 it's like instead of clinching here I'm 132 00:05:03,820 --> 00:05:05,200 letting my belly do the work I'm 133 00:05:05,200 --> 00:05:07,030 creating that inner fire I'm breathing 134 00:05:07,030 --> 00:05:10,210 nice long smooth deep breaths keeping 135 00:05:10,210 --> 00:05:19,510 those elbows wide using my thumb's to 136 00:05:19,510 --> 00:05:23,820 pull the back of the neck nice and long 137 00:05:29,729 --> 00:05:32,530 after a couple nice long deep breaths 138 00:05:32,530 --> 00:05:35,440 here I'll inhale in and exhale slowly 139 00:05:35,440 --> 00:05:36,130 lower down 140 00:05:36,130 --> 00:05:38,530 taking your rest here bringing the soles 141 00:05:38,530 --> 00:05:39,970 of the feet to the outer edges of the 142 00:05:39,970 --> 00:05:42,160 mat and then letting the two knees fall 143 00:05:42,160 --> 00:05:44,680 into Center I take a couple breaths here 144 00:05:44,680 --> 00:05:47,470 just relaxing and breathing into the 145 00:05:47,470 --> 00:05:49,660 belly again remember when you inhale we 146 00:05:49,660 --> 00:05:51,729 fill the body with air so that breath 147 00:05:51,729 --> 00:05:54,370 travels down when you exhale it comes 148 00:05:54,370 --> 00:05:56,229 back up and out through the nose or 149 00:05:56,229 --> 00:05:58,780 mouth so I'm taking my arms here to 150 00:05:58,780 --> 00:06:01,349 cactus arms just opening taking a 151 00:06:01,349 --> 00:06:05,740 breather and then I'll come back inhale 152 00:06:05,740 --> 00:06:07,630 bringing the knees above the hip points 153 00:06:07,630 --> 00:06:09,400 or slightly in front shins parallel 154 00:06:09,400 --> 00:06:11,650 right away scooping my tailbone up 155 00:06:11,650 --> 00:06:14,979 drawing my navel down interlacing the 156 00:06:14,979 --> 00:06:16,930 fingertips bringing them behind the head 157 00:06:16,930 --> 00:06:19,210 thumbs extended as once again I find 158 00:06:19,210 --> 00:06:21,700 that nice big open space between my chin 159 00:06:21,700 --> 00:06:24,310 and my chest my chin in my heart elbows 160 00:06:24,310 --> 00:06:26,020 are going to want to come in here but 161 00:06:26,020 --> 00:06:29,340 instead I'm going to open them out wide 162 00:06:29,340 --> 00:06:31,630 now you can see me pointing and flexing 163 00:06:31,630 --> 00:06:33,430 and moving my feet that's because rather 164 00:06:33,430 --> 00:06:35,500 than coming into our perfect asana shape 165 00:06:35,500 --> 00:06:38,270 which I'm not inspiring us 166 00:06:38,270 --> 00:06:40,730 I want us to I do want us to be in 167 00:06:40,730 --> 00:06:42,260 correct alignment but I want us to 168 00:06:42,260 --> 00:06:44,480 empower each other especially in yoga 169 00:06:44,480 --> 00:06:46,970 but in life to find what feels good and 170 00:06:46,970 --> 00:06:49,160 to work organic late into the posture 171 00:06:49,160 --> 00:06:52,400 then we come into whatever that perfect 172 00:06:52,400 --> 00:06:57,140 pose is so keeping it alive with 173 00:06:57,140 --> 00:06:59,540 listening to my body my belly's working 174 00:06:59,540 --> 00:07:01,040 really hard here again I'm going to take 175 00:07:01,040 --> 00:07:02,840 a couple nice long deep breaths 176 00:07:02,840 --> 00:07:05,750 let's take five here as I extend through 177 00:07:05,750 --> 00:07:08,260 the crown of the head and exhale 178 00:07:08,260 --> 00:07:10,880 scooping the tailbone up Shh 179 00:07:10,880 --> 00:07:13,280 elbows nice and wide skin of the face 180 00:07:13,280 --> 00:07:19,280 soft so even though I'm working really 181 00:07:19,280 --> 00:07:20,840 hard in the belly here keep breathing 182 00:07:20,840 --> 00:07:24,020 I'm finding a grace a sense of ease in 183 00:07:24,020 --> 00:07:28,400 the upper body supporting my lower back 184 00:07:28,400 --> 00:07:33,230 by drawing the navel in now I can take a 185 00:07:33,230 --> 00:07:36,650 rest here or to go one step further I'm 186 00:07:36,650 --> 00:07:38,840 going to inhale in as I exhale I'm gonna 187 00:07:38,840 --> 00:07:40,880 shoot my fingertips out towards the 188 00:07:40,880 --> 00:07:42,650 outer edges of my mat I'm going to turn 189 00:07:42,650 --> 00:07:44,540 my palms face up so those shoulders can 190 00:07:44,540 --> 00:07:46,430 really drop into socket coming away from 191 00:07:46,430 --> 00:07:48,770 the ears I can come into a mudra here if 192 00:07:48,770 --> 00:07:53,000 I like whatever you like open palms and 193 00:07:53,000 --> 00:07:54,320 we take a couple breaths here again 194 00:07:54,320 --> 00:07:55,760 building that fire in the belly 195 00:07:55,760 --> 00:07:58,820 massaging those internal organs staying 196 00:07:58,820 --> 00:08:00,860 nice and loose and easy breezy in the 197 00:08:00,860 --> 00:08:03,560 neck again knees are above the hip 198 00:08:03,560 --> 00:08:06,050 points are slightly in front I'm open in 199 00:08:06,050 --> 00:08:08,060 the throat chakra so I'm not crunching 200 00:08:08,060 --> 00:08:10,669 here but nice and open let's take one 201 00:08:10,669 --> 00:08:13,010 more deep breath here this is kind of 202 00:08:13,010 --> 00:08:14,720 like a cockroach pose I'm gonna regret 203 00:08:14,720 --> 00:08:16,130 this I'm gonna look at this video be 204 00:08:16,130 --> 00:08:18,410 like what are you doing but I am 205 00:08:18,410 --> 00:08:20,930 engaging my core here we go one last 206 00:08:20,930 --> 00:08:23,930 breath on an exhale I'm gonna come to 207 00:08:23,930 --> 00:08:25,430 recline butterfly soles of the feet 208 00:08:25,430 --> 00:08:27,710 together and just letting it all hang 209 00:08:27,710 --> 00:08:31,120 for one breath 210 00:08:32,539 --> 00:08:35,570 hmm then I extend my toes out reach my 211 00:08:35,570 --> 00:08:37,490 fingertips up and overhead again nice 212 00:08:37,490 --> 00:08:41,269 full body stretch then exhale floating 213 00:08:41,269 --> 00:08:46,100 the palms down Shh once again I'm gonna 214 00:08:46,100 --> 00:08:47,570 see if I can hug my knees into my chest 215 00:08:47,570 --> 00:08:49,190 by bringing them both in at the same 216 00:08:49,190 --> 00:08:53,380 time here we go see if I can do it 217 00:08:53,529 --> 00:08:56,540 and then rocking a little side to side 218 00:08:56,540 --> 00:09:01,670 massaging the lower back inhale draw the 219 00:09:01,670 --> 00:09:02,720 toes up towards the sky 220 00:09:02,720 --> 00:09:05,300 now if the legs straighten great if not 221 00:09:05,300 --> 00:09:07,459 keep them bent who cares bend your knees 222 00:09:07,459 --> 00:09:09,079 as generously as you need to we're 223 00:09:09,079 --> 00:09:10,370 letting the blood flow in the opposite 224 00:09:10,370 --> 00:09:11,930 direction I'm scooping my tailbone up 225 00:09:11,930 --> 00:09:16,100 navel down towards the earth if I can 226 00:09:16,100 --> 00:09:17,720 straighten my legs I'm gonna flex my 227 00:09:17,720 --> 00:09:19,519 feet so my toes are pointing now towards 228 00:09:19,519 --> 00:09:21,589 my face pressing into the heels pressing 229 00:09:21,589 --> 00:09:24,529 into the tops of the thighs and then 230 00:09:24,529 --> 00:09:26,779 inhale reaching the fingertips up and 231 00:09:26,779 --> 00:09:30,199 overhead exhale I'm gonna slowly lift 232 00:09:30,199 --> 00:09:32,540 just like I did before head neck 233 00:09:32,540 --> 00:09:34,339 shoulders as I reach my fingertips 234 00:09:34,339 --> 00:09:36,920 towards my ankles but again I'm not 235 00:09:36,920 --> 00:09:39,470 crunching here I'm keeping it nice and 236 00:09:39,470 --> 00:09:41,810 open in the upper body so still keeping 237 00:09:41,810 --> 00:09:44,870 that broadness in the chest fingertips 238 00:09:44,870 --> 00:09:46,579 reach towards the heels again if I bend 239 00:09:46,579 --> 00:09:50,750 my knees same no big deal here finding 240 00:09:50,750 --> 00:09:52,449 what feels good listening to my body 241 00:09:52,449 --> 00:09:55,010 keeping that big piece of fruit between 242 00:09:55,010 --> 00:09:56,959 my chin and chest shoulders drawing away 243 00:09:56,959 --> 00:10:00,170 from the ears one more breath here hang 244 00:10:00,170 --> 00:10:02,720 with me and then exhale we come back 245 00:10:02,720 --> 00:10:05,050 fingertips reaching up and overhead 246 00:10:05,050 --> 00:10:07,279 inhale in here extend through the crown 247 00:10:07,279 --> 00:10:10,069 of the head long neck exhale reach your 248 00:10:10,069 --> 00:10:12,529 fingertips draw your navel down reaching 249 00:10:12,529 --> 00:10:15,339 towards my heels 250 00:10:17,499 --> 00:10:20,499 inhale reach it back and now we flow 251 00:10:20,499 --> 00:10:25,970 exhale reaching up Shh inhale fingertips 252 00:10:25,970 --> 00:10:28,449 reaching up behind you 253 00:10:28,449 --> 00:10:32,149 exhale peeling it up nice and long in 254 00:10:32,149 --> 00:10:37,339 the spine inhale reaching back exhale 255 00:10:37,339 --> 00:10:39,769 navel draws up scoop your tailbone up 256 00:10:39,769 --> 00:10:44,470 towards your heels and back and two more 257 00:10:44,470 --> 00:11:00,290 inhale exhale now for a little more fire 258 00:11:00,290 --> 00:11:02,420 in the belly I can take five breaths to 259 00:11:02,420 --> 00:11:04,610 pulse here so I'm keeping my toes 260 00:11:04,610 --> 00:11:07,160 pointing or my heels flexing and I'll 261 00:11:07,160 --> 00:11:19,360 pulse kind of snorted on one of those 262 00:11:19,360 --> 00:11:21,709 okay I'm reaching towards the utterance 263 00:11:21,709 --> 00:11:23,420 is my feet inhale reach the fingertips 264 00:11:23,420 --> 00:11:27,290 back exhale floating the palms down root 265 00:11:27,290 --> 00:11:29,119 your palms to the earth and just for 266 00:11:29,119 --> 00:11:31,579 funsies checking in with my core i press 267 00:11:31,579 --> 00:11:34,730 into my palms and slowly lower down with 268 00:11:34,730 --> 00:11:36,949 control with ease even if I only get 269 00:11:36,949 --> 00:11:38,209 this far and then collapse and fall 270 00:11:38,209 --> 00:11:40,339 that's fine checking in with that belly 271 00:11:40,339 --> 00:11:45,379 that fire slowly lowering down using the 272 00:11:45,379 --> 00:11:47,119 palms navel drawing towards the spine 273 00:11:47,119 --> 00:11:49,639 and then when that the heels release I 274 00:11:49,639 --> 00:11:52,910 take a second here to relax in Rock the 275 00:11:52,910 --> 00:11:56,319 head a little side to side ear to ear 276 00:11:56,319 --> 00:11:57,980 when I'm satisfied 277 00:11:57,980 --> 00:12:00,199 I'll pancake the palms back down on the 278 00:12:00,199 --> 00:12:02,839 earth and inhale last time drawing those 279 00:12:02,839 --> 00:12:04,999 knees the same time back into the center 280 00:12:04,999 --> 00:12:07,040 this time crossing the right ankle over 281 00:12:07,040 --> 00:12:09,499 the left grabbing on to the outer edges 282 00:12:09,499 --> 00:12:10,999 of the feet I can take a second here to 283 00:12:10,999 --> 00:12:13,249 just find that full body smile bending 284 00:12:13,249 --> 00:12:14,720 the elbows left to right Rock a little 285 00:12:14,720 --> 00:12:17,269 side to side and then I'm gonna rock and 286 00:12:17,269 --> 00:12:19,670 roll it up north to south so inhale 287 00:12:19,670 --> 00:12:22,309 exhale start rocking you can do this a 288 00:12:22,309 --> 00:12:25,839 couple times here massaging the spine I 289 00:12:25,839 --> 00:12:28,610 might look and feel a little ridiculous 290 00:12:28,610 --> 00:12:30,520 at first 291 00:12:30,520 --> 00:12:33,760 it's also kind of working out the kinks 292 00:12:33,760 --> 00:12:37,930 and then eventually I will come to rise 293 00:12:37,930 --> 00:12:40,180 back up I put my hair back up hmm 294 00:12:40,180 --> 00:12:42,880 because my hair's all asymmetrical I did 295 00:12:42,880 --> 00:12:44,140 a movie last year and they cut it 296 00:12:44,140 --> 00:12:45,700 asymmetrical and I haven't got a haircut 297 00:12:45,700 --> 00:12:48,280 yet because I'm just going with the flow 298 00:12:48,280 --> 00:12:49,990 it's 2013 baby 299 00:12:49,990 --> 00:12:51,880 okay so I've created this fire in my 300 00:12:51,880 --> 00:12:53,620 belly I'm feeling it right now I'm going 301 00:12:53,620 --> 00:12:55,540 to continue on my journey by pressing 302 00:12:55,540 --> 00:12:57,610 the palms in front of me spreading the 303 00:12:57,610 --> 00:13:00,070 palms wide and then slowly transitioning 304 00:13:00,070 --> 00:13:02,430 to all fours 305 00:13:02,430 --> 00:13:05,170 so just situate situate yourself in the 306 00:13:05,170 --> 00:13:06,460 center of your mat come to that tabletop 307 00:13:06,460 --> 00:13:07,240 position 308 00:13:07,240 --> 00:13:09,280 spreading the palms wide I inhale in 309 00:13:09,280 --> 00:13:11,910 exhale press up and out of my foundation 310 00:13:11,910 --> 00:13:13,900 drawing the shoulders away from the ears 311 00:13:13,900 --> 00:13:16,150 here inhale look forward 312 00:13:16,150 --> 00:13:19,750 drop your belly and exhale I'm slowly 313 00:13:19,750 --> 00:13:21,670 going to transition into downward dog by 314 00:13:21,670 --> 00:13:24,310 curling the toes under walking my 315 00:13:24,310 --> 00:13:26,980 fingertips forward and then slowly 316 00:13:26,980 --> 00:13:29,170 lifting the hip points up towards the 317 00:13:29,170 --> 00:13:31,060 sky nice and slow on this first one as I 318 00:13:31,060 --> 00:13:34,450 pedal the feet up pressing into my palms 319 00:13:34,450 --> 00:13:36,790 tops of the shoulders rotating away from 320 00:13:36,790 --> 00:13:38,200 the ears just work it out here for a 321 00:13:38,200 --> 00:13:40,690 couple breaths nice long smooth deep 322 00:13:40,690 --> 00:13:44,470 breaths as I massage my feet and wake up 323 00:13:44,470 --> 00:13:47,340 my dog bending the knees generously and 324 00:13:47,340 --> 00:13:49,660 then now I'd like you to imagine there's 325 00:13:49,660 --> 00:13:51,400 a hurdle in the center of your mat 326 00:13:51,400 --> 00:13:54,670 remember track-and-field a fun nice to 327 00:13:54,670 --> 00:13:58,810 eat sour pickles anyway big big hurdle 328 00:13:58,810 --> 00:14:00,040 in the front of the mat a nice friendly 329 00:14:00,040 --> 00:14:02,820 hurdle right that's a metaphor if ever 330 00:14:02,820 --> 00:14:06,880 said one inhale in as you exhale you're 331 00:14:06,880 --> 00:14:08,500 gonna go up and over that hurdle so 332 00:14:08,500 --> 00:14:09,910 rather than just transitioning 333 00:14:09,910 --> 00:14:11,430 collapsing into the bones to plank oh 334 00:14:11,430 --> 00:14:13,870 I'm gonna go up and over and empower 335 00:14:13,870 --> 00:14:15,850 myself I'm gonna light up the body so 336 00:14:15,850 --> 00:14:18,400 inhale in as I exhale I'm gonna go up on 337 00:14:18,400 --> 00:14:20,620 my tippy tip toes drawing my navel up 338 00:14:20,620 --> 00:14:23,050 towards my spine and slowly shifting my 339 00:14:23,050 --> 00:14:26,560 weight forward into plank as I slowly 340 00:14:26,560 --> 00:14:28,750 lower my hip points I extend through the 341 00:14:28,750 --> 00:14:30,310 heels and squeeze the buttocks together 342 00:14:30,310 --> 00:14:32,020 shoulder blades in and together as I 343 00:14:32,020 --> 00:14:33,010 extend through the crown of the head 344 00:14:33,010 --> 00:14:35,140 maybe taking the gaze slightly forward 345 00:14:35,140 --> 00:14:37,330 and then I take a deep breath in here 346 00:14:37,330 --> 00:14:39,730 and exhale rock on the toes draw the 347 00:14:39,730 --> 00:14:42,190 navel up go back up and over that her 348 00:14:42,190 --> 00:14:44,950 Shh dropping the heels here doesn't 349 00:14:44,950 --> 00:14:46,150 matter if the heels touch the earth or 350 00:14:46,150 --> 00:14:48,790 not just working it out being in the 351 00:14:48,790 --> 00:14:51,070 moment inhale in as I exhale again up 352 00:14:51,070 --> 00:14:53,790 and over the hurdle think up and over 353 00:14:53,790 --> 00:14:56,650 and instead of settling in here to the 354 00:14:56,650 --> 00:14:58,480 bones I'm keeping that upward motion I'm 355 00:14:58,480 --> 00:15:00,430 drawing up through my navel squeezing my 356 00:15:00,430 --> 00:15:02,020 shoulder blades together I can begin to 357 00:15:02,020 --> 00:15:04,060 press into my heels maybe take the gaze 358 00:15:04,060 --> 00:15:07,510 slightly forward inhale in exhale back 359 00:15:07,510 --> 00:15:11,190 up and over send it back downward dog 360 00:15:11,190 --> 00:15:13,830 pedal the feet take a deep breath in 361 00:15:13,830 --> 00:15:17,710 then exhale up and over drawing the 362 00:15:17,710 --> 00:15:20,680 navel towards the spine and again 363 00:15:20,680 --> 00:15:22,330 instead of settling in here I come into 364 00:15:22,330 --> 00:15:24,130 my plank with an integrity with a nice 365 00:15:24,130 --> 00:15:27,520 strength in the core really stimulating 366 00:15:27,520 --> 00:15:30,940 those internal organs the abdominal wall 367 00:15:30,940 --> 00:15:33,100 nice and strong pressing up and out here 368 00:15:33,100 --> 00:15:37,870 I go up and over the hurdle and one more 369 00:15:37,870 --> 00:15:53,800 time deep breath in and exhale Shh pedal 370 00:15:53,800 --> 00:15:57,220 the feet drop the left heel slide the 371 00:15:57,220 --> 00:15:59,260 sole of the right foot up so rather than 372 00:15:59,260 --> 00:16:01,410 just hiking the leg up I'm going to 373 00:16:01,410 --> 00:16:06,060 slide draw a line with my right foot up 374 00:16:06,060 --> 00:16:08,200 keeping the hips level here so not 375 00:16:08,200 --> 00:16:09,610 letting them stack right now but keeping 376 00:16:09,610 --> 00:16:11,740 it nice and level drawing my navel in 377 00:16:11,740 --> 00:16:15,130 I'll inhale in exhale slowly bend that 378 00:16:15,130 --> 00:16:18,400 knee shift your weight forward nose to 379 00:16:18,400 --> 00:16:21,850 knee inhale extend drop the left heel 380 00:16:21,850 --> 00:16:24,970 lift the right leg up and exhale 381 00:16:24,970 --> 00:16:28,210 shifting forward nose to knee rounding 382 00:16:28,210 --> 00:16:31,300 the spine navel drawing it only three of 383 00:16:31,300 --> 00:16:35,350 these lifting up last one and exhale 384 00:16:35,350 --> 00:16:38,139 [Music] 385 00:16:38,139 --> 00:16:41,149 and this time stepping that right leg up 386 00:16:41,149 --> 00:16:42,470 into our runners lunge 387 00:16:42,470 --> 00:16:44,509 check it out working out the kinks 388 00:16:44,509 --> 00:16:46,070 opening up through the left hip crease 389 00:16:46,070 --> 00:16:47,680 peeling that right hip crease back 390 00:16:47,680 --> 00:16:50,690 making sure I'm not on a tightrope here 391 00:16:50,690 --> 00:16:52,370 but rather on two parallel lines and 392 00:16:52,370 --> 00:16:54,500 then looping the shoulders forward up 393 00:16:54,500 --> 00:16:56,089 and back I find a little bit of a lift 394 00:16:56,089 --> 00:16:58,519 so even if I'm not finding a big lift 395 00:16:58,519 --> 00:17:00,230 here just taking some of the weight out 396 00:17:00,230 --> 00:17:01,850 of my fingertips to check in with that 397 00:17:01,850 --> 00:17:05,419 core one breath here is we just check in 398 00:17:05,419 --> 00:17:09,230 and then planting the palms I'll step it 399 00:17:09,230 --> 00:17:13,309 back downward facing dog now dropping 400 00:17:13,309 --> 00:17:16,369 the right heel sliding the sole the left 401 00:17:16,369 --> 00:17:20,030 leg up I slide it on a breath in and on 402 00:17:20,030 --> 00:17:25,369 an exhale slowly shifting forward nice 403 00:17:25,369 --> 00:17:27,559 and slow nose to knee only do three of 404 00:17:27,559 --> 00:17:30,429 these here so take your time any Alexson 405 00:17:30,429 --> 00:17:32,990 dropping the right heel extending the 406 00:17:32,990 --> 00:17:34,429 left leg pressing up and out of the 407 00:17:34,429 --> 00:17:37,340 palms and shifting forward on an exhale 408 00:17:37,340 --> 00:17:41,650 nose to knee navel drawing up Shh 409 00:17:41,650 --> 00:17:45,290 last one inhale extending through the 410 00:17:45,290 --> 00:17:48,620 left leg right heel drops exhale 411 00:17:48,620 --> 00:17:50,720 shifting forward navel draws in nose to 412 00:17:50,720 --> 00:17:52,610 knee full body experience here nice and 413 00:17:52,610 --> 00:17:57,970 slow inhale extending the leg out and 414 00:17:57,970 --> 00:18:05,860 then hiking it back up runners lunge 415 00:18:05,860 --> 00:18:08,270 give it a little rock peel that left hip 416 00:18:08,270 --> 00:18:09,799 crease back here open up through the 417 00:18:09,799 --> 00:18:12,049 right hip crease take a second to come 418 00:18:12,049 --> 00:18:13,760 off the fingertips just to check in with 419 00:18:13,760 --> 00:18:15,470 your core looping the shoulders forward 420 00:18:15,470 --> 00:18:19,190 up and back inhale in smile exhale plant 421 00:18:19,190 --> 00:18:24,290 your palms this time step it to plank so 422 00:18:24,290 --> 00:18:26,360 whether I'm in full plank or half plank 423 00:18:26,360 --> 00:18:28,400 I'm wanting to create a nice straight 424 00:18:28,400 --> 00:18:29,840 line from the crown of the head to the 425 00:18:29,840 --> 00:18:31,850 tip of the tailbone this diagonal line 426 00:18:31,850 --> 00:18:34,760 I'm gonna inhale in here and exhale 427 00:18:34,760 --> 00:18:38,059 then my elbows just halfway Shh inhale 428 00:18:38,059 --> 00:18:43,130 extend exhale bending halfway inhale 429 00:18:43,130 --> 00:18:46,400 extend and last time only three halfway 430 00:18:46,400 --> 00:18:50,080 and then we come up all fours bring 431 00:18:50,080 --> 00:18:52,360 typicals together open the knees as wide 432 00:18:52,360 --> 00:18:55,120 as the mat inhale scoop your heart and 433 00:18:55,120 --> 00:18:57,700 exhale hallelujah we send the sit bones 434 00:18:57,700 --> 00:19:00,130 back to kiss the heels and we can either 435 00:19:00,130 --> 00:19:02,710 rest here in extended Child's Pose or we 436 00:19:02,710 --> 00:19:05,769 can slowly draw the palms together and 437 00:19:05,769 --> 00:19:07,899 take a variation here bringing the palms 438 00:19:07,899 --> 00:19:14,110 behind the head hmmm three nice long 439 00:19:14,110 --> 00:19:17,309 deep breaths here 440 00:19:22,830 --> 00:19:25,870 on your inhale see if you can fill the 441 00:19:25,870 --> 00:19:30,519 lower back were there on your exhale 442 00:19:30,519 --> 00:19:32,470 imagine your sit bones melting down to 443 00:19:32,470 --> 00:19:40,389 kiss your heels inhale in exhale drawing 444 00:19:40,389 --> 00:19:42,519 the shoulder blades in and together so 445 00:19:42,519 --> 00:19:43,870 there's lots of space between the ears 446 00:19:43,870 --> 00:19:47,830 and shoulders even here after three 447 00:19:47,830 --> 00:19:50,110 breaths all inhaling again to look up 448 00:19:50,110 --> 00:19:52,570 drawing my fingertips forward and again 449 00:19:52,570 --> 00:19:54,220 nothing fancy just a nice organic 450 00:19:54,220 --> 00:19:56,610 transition here as I spread the palms 451 00:19:56,610 --> 00:19:59,649 awareness and all ten fingerprints come 452 00:19:59,649 --> 00:20:01,149 back to all fours 453 00:20:01,149 --> 00:20:03,279 and whenever you're ready curling the 454 00:20:03,279 --> 00:20:06,220 toes under drawing that navel in as I 455 00:20:06,220 --> 00:20:11,760 slowly lift up down or facing dog 456 00:20:12,240 --> 00:20:14,470 same thing with a little bit of a twist 457 00:20:14,470 --> 00:20:16,330 now here we go dropping the left heel 458 00:20:16,330 --> 00:20:18,519 I'll inhale slide the sole the right 459 00:20:18,519 --> 00:20:20,019 foot up keep drawing your navel in 460 00:20:20,019 --> 00:20:22,539 towards your spine on an exhale I'm 461 00:20:22,539 --> 00:20:23,860 going to shift my weight but this time 462 00:20:23,860 --> 00:20:26,320 gonna really consider going up and over 463 00:20:26,320 --> 00:20:29,549 my hurdle as I draw my nose to my knee 464 00:20:29,549 --> 00:20:31,990 inhale extend it back dropping the left 465 00:20:31,990 --> 00:20:34,840 heel extend the right leg this time up 466 00:20:34,840 --> 00:20:36,519 and over but I'm gonna bring my right 467 00:20:36,519 --> 00:20:41,100 knee to my right elbow hovering Shh 468 00:20:41,100 --> 00:20:44,409 pressing up and over sending that right 469 00:20:44,409 --> 00:20:47,169 leg back left heel down this time I'm 470 00:20:47,169 --> 00:20:49,600 going to shift weight twisting to bring 471 00:20:49,600 --> 00:20:53,700 my right knee to my left elbow hovering 472 00:20:53,700 --> 00:20:58,840 up and over as I extend and then all the 473 00:20:58,840 --> 00:21:01,800 way through and into my luggage 474 00:21:01,800 --> 00:21:04,470 runners lunge right leg forward 475 00:21:04,470 --> 00:21:06,490 preparing for high lunge here I'm going 476 00:21:06,490 --> 00:21:08,620 to draw my navel into my spine press 477 00:21:08,620 --> 00:21:10,720 into the front foot and extend my back 478 00:21:10,720 --> 00:21:13,750 heel inhale reaching the fingertips 479 00:21:13,750 --> 00:21:16,540 forward up and back lifting in the heart 480 00:21:16,540 --> 00:21:19,450 to come all the way up to high lunge now 481 00:21:19,450 --> 00:21:21,580 there's plenty of variations here we can 482 00:21:21,580 --> 00:21:22,900 keep the hands on the waistline for a 483 00:21:22,900 --> 00:21:25,330 little more stability here if I feel 484 00:21:25,330 --> 00:21:26,470 like my shoulders are cramping in 485 00:21:26,470 --> 00:21:28,950 towards my ears I can open up Flying V 486 00:21:28,950 --> 00:21:32,440 I'm gonna inhale in here as I exhale I'm 487 00:21:32,440 --> 00:21:34,270 gonna draw my heel towards the back wall 488 00:21:34,270 --> 00:21:36,820 really opening up through the left hip 489 00:21:36,820 --> 00:21:39,420 crease peeling my right hip crease back 490 00:21:39,420 --> 00:21:41,740 now soften through the front ribcage 491 00:21:41,740 --> 00:21:43,120 draw your navel in towards your spine 492 00:21:43,120 --> 00:21:46,570 tuck your pelvis in inhale high lunge 493 00:21:46,570 --> 00:21:49,630 as you exhale flow your fingertips down 494 00:21:49,630 --> 00:21:52,270 and away opening the shoulders now 495 00:21:52,270 --> 00:21:53,890 inhale I'm gonna bring my belly to my 496 00:21:53,890 --> 00:21:56,530 thigh shifting forward inhale reaching 497 00:21:56,530 --> 00:22:01,929 forward up and back exhale opening by 498 00:22:01,929 --> 00:22:03,820 bringing the fingertips slightly behind 499 00:22:03,820 --> 00:22:06,309 the hip points two more like this inhale 500 00:22:06,309 --> 00:22:09,450 belly to the thigh reaching forward up 501 00:22:09,450 --> 00:22:14,260 and back strong in that back leg exhale 502 00:22:14,260 --> 00:22:17,320 floating the fingertips behind last one 503 00:22:17,320 --> 00:22:20,350 inhale belly to thigh press up and out 504 00:22:20,350 --> 00:22:23,559 of your foundation to reach it up and 505 00:22:23,559 --> 00:22:25,330 then exhale floating the fingertips 506 00:22:25,330 --> 00:22:28,360 behind belly comes to the thigh to come 507 00:22:28,360 --> 00:22:32,140 down Shh one fingertips to the mat two I 508 00:22:32,140 --> 00:22:34,240 plant the palms and step it back 509 00:22:34,240 --> 00:22:35,679 downward facing dog 510 00:22:35,679 --> 00:22:38,830 pedal the feet work it out by now you 511 00:22:38,830 --> 00:22:40,480 might notice that your downward dog is 512 00:22:40,480 --> 00:22:42,210 starting to feel a little bit different 513 00:22:42,210 --> 00:22:44,410 maybe creating a little more space 514 00:22:44,410 --> 00:22:46,210 putting more weight in the lower body by 515 00:22:46,210 --> 00:22:47,440 pressing up and out of the palms 516 00:22:47,440 --> 00:22:49,300 pressing into that fleshy part between 517 00:22:49,300 --> 00:22:52,210 the index finger and thumb rock your 518 00:22:52,210 --> 00:22:53,800 pelvis towards the sky same thing on the 519 00:22:53,800 --> 00:22:54,790 other side dropping the right heel 520 00:22:54,790 --> 00:22:57,250 inhale slide the sole of the left foot 521 00:22:57,250 --> 00:23:00,940 up inhale in as you exhale nose to knee 522 00:23:00,940 --> 00:23:03,670 think up and over the ridge so I'm 523 00:23:03,670 --> 00:23:04,980 really drawing my navel 524 00:23:04,980 --> 00:23:08,520 towards my spine here nose Tanish inhale 525 00:23:08,520 --> 00:23:11,780 extending dropping the right heel and 526 00:23:11,780 --> 00:23:13,460 exhale 527 00:23:13,460 --> 00:23:18,090 excuse me left knee to left elbow hover 528 00:23:18,090 --> 00:23:23,309 inhale extend and exhale crossing over 529 00:23:23,309 --> 00:23:29,330 left knee to right elbow up and over 530 00:23:29,330 --> 00:23:33,450 extend and then slowly going up and over 531 00:23:33,450 --> 00:23:36,840 the hurdle and shifting into my runners 532 00:23:36,840 --> 00:23:38,820 lunge on the other side take a second to 533 00:23:38,820 --> 00:23:40,650 check in remember building from the 534 00:23:40,650 --> 00:23:42,540 ground up so it's different for everyone 535 00:23:42,540 --> 00:23:45,210 hug the inner thighs together peel that 536 00:23:45,210 --> 00:23:46,500 left hip crease back and when you're 537 00:23:46,500 --> 00:23:47,760 ready inhale reaching the fingertips 538 00:23:47,760 --> 00:23:50,100 forward up and back as I come into my 539 00:23:50,100 --> 00:23:52,440 high lunge coming onto the tippy tip 540 00:23:52,440 --> 00:23:54,030 toes here for a second and then settling 541 00:23:54,030 --> 00:23:56,280 in by drawing that back heel towards the 542 00:23:56,280 --> 00:23:58,320 back wall peeling that left hip crease 543 00:23:58,320 --> 00:24:01,080 in tucking the pelvis drawing the navel 544 00:24:01,080 --> 00:24:03,090 in towards the spine remember we can 545 00:24:03,090 --> 00:24:04,260 always keep the hands on the waistline 546 00:24:04,260 --> 00:24:07,080 here and just breathe hugging those 547 00:24:07,080 --> 00:24:09,840 thighs together to move into our flow 548 00:24:09,840 --> 00:24:11,309 well inhale reach the fingertips forward 549 00:24:11,309 --> 00:24:15,419 up and back exhale float them behind and 550 00:24:15,419 --> 00:24:17,130 here we go belly to the top of the thigh 551 00:24:17,130 --> 00:24:18,270 extending through the crown of the head 552 00:24:18,270 --> 00:24:20,580 as I inhale extending that back leg 553 00:24:20,580 --> 00:24:22,440 towards the back wall inhale reach 554 00:24:22,440 --> 00:24:25,530 forward up and back lifting the heart 555 00:24:25,530 --> 00:24:26,730 drawing the navel in towards the spine 556 00:24:26,730 --> 00:24:30,350 exhale float the fingertips behind 557 00:24:30,350 --> 00:24:32,549 inhale squeezing those inner thighs 558 00:24:32,549 --> 00:24:34,740 together belly to the top of the thigh 559 00:24:34,740 --> 00:24:37,530 as I reach forward breathe in up and 560 00:24:37,530 --> 00:24:43,260 back and exhale floating behind inhale 561 00:24:43,260 --> 00:24:48,679 last time reaching forward up and back 562 00:24:48,679 --> 00:24:52,380 and exhale nice and soft in the face as 563 00:24:52,380 --> 00:24:54,929 I float the fingertips behind and then 564 00:24:54,929 --> 00:24:56,990 bringing my belly to the thigh part one 565 00:24:56,990 --> 00:24:59,850 fingertips to the mat part two I'm gonna 566 00:24:59,850 --> 00:25:01,380 rock my back foot up to meet the front 567 00:25:01,380 --> 00:25:04,380 and come into a forward fold it's an 568 00:25:04,380 --> 00:25:06,720 awesome feet can be flushed together or 569 00:25:06,720 --> 00:25:07,860 feet hip-width apart 570 00:25:07,860 --> 00:25:09,720 inhale with your fingertips on the mat 571 00:25:09,720 --> 00:25:12,690 look in front of you nice long spine and 572 00:25:12,690 --> 00:25:16,110 then exhale bowing forward uttanasan 573 00:25:16,110 --> 00:25:18,390 if the legs don't straighten who care 574 00:25:18,390 --> 00:25:20,460 bend them generously you can bend them 575 00:25:20,460 --> 00:25:22,260 back and forth kind of pulsing here for 576 00:25:22,260 --> 00:25:27,600 a couple breaths for a deeper stretch we 577 00:25:27,600 --> 00:25:29,400 can take the hands to the ankles then 578 00:25:29,400 --> 00:25:31,620 the elbows left to right inhale extend 579 00:25:31,620 --> 00:25:35,850 an exhale bowing forward so we're all 580 00:25:35,850 --> 00:25:37,560 levels here so just find what feels good 581 00:25:37,560 --> 00:25:39,540 we're breathing into the backs of the 582 00:25:39,540 --> 00:25:41,280 legs breathing into the back and still 583 00:25:41,280 --> 00:25:43,020 drawing that navel up towards the spine 584 00:25:43,020 --> 00:25:47,730 really drawing the navel in inhale in on 585 00:25:47,730 --> 00:25:50,670 an exhale we'll release and then slowly 586 00:25:50,670 --> 00:25:53,550 abandoning the knees I'll slowly roll up 587 00:25:53,550 --> 00:25:56,070 the whole time drawing my navel in 588 00:25:56,070 --> 00:25:58,940 towards my spine tucking the pelvis in 589 00:25:58,940 --> 00:26:01,140 finding my footing drawing energy up 590 00:26:01,140 --> 00:26:02,880 through the arches the feet as they come 591 00:26:02,880 --> 00:26:05,430 into Tadasana Mountain Pose looping the 592 00:26:05,430 --> 00:26:07,500 shoulders forward up and back and then 593 00:26:07,500 --> 00:26:09,060 eventually bringing my palms together at 594 00:26:09,060 --> 00:26:09,570 the heart 595 00:26:09,570 --> 00:26:12,840 tucking the pelvis in observe your 596 00:26:12,840 --> 00:26:19,200 breath here now I'm gonna come to the 597 00:26:19,200 --> 00:26:21,900 center of my mat just to demonstrate 598 00:26:21,900 --> 00:26:24,420 this but you can stay at the head of 599 00:26:24,420 --> 00:26:26,190 your mat we're gonna inhale in lift the 600 00:26:26,190 --> 00:26:28,260 sternum to the thumbs tuck your pelvis 601 00:26:28,260 --> 00:26:31,200 in extend to the crown of the head as 602 00:26:31,200 --> 00:26:36,170 you exhale bend your knees and slowly 603 00:26:36,170 --> 00:26:38,220 we'll reach the fingertips up towards 604 00:26:38,220 --> 00:26:40,350 the sky fingertips left to right as I 605 00:26:40,350 --> 00:26:42,810 inhale I can take the gaze up palms come 606 00:26:42,810 --> 00:26:45,270 together and then exhale belly to the 607 00:26:45,270 --> 00:26:48,720 thighs i swan dive forward belly to the 608 00:26:48,720 --> 00:26:52,440 thigh straighten the legs for one breath 609 00:26:52,440 --> 00:26:54,840 inhale and then exhale this time bend 610 00:26:54,840 --> 00:26:56,280 them generously as you scoop your 611 00:26:56,280 --> 00:26:58,770 tailbone in fingertips reach forward up 612 00:26:58,770 --> 00:26:59,070 and back 613 00:26:59,070 --> 00:27:01,440 Ooka tossing just for five breaths one 614 00:27:01,440 --> 00:27:04,680 time only one time only Ooka tossin so 615 00:27:04,680 --> 00:27:06,540 far mauka tossin I've drawn my palms 616 00:27:06,540 --> 00:27:08,970 into my heart here I'm gonna melt the 617 00:27:08,970 --> 00:27:12,150 belly to the thigh and then I'm gonna 618 00:27:12,150 --> 00:27:13,440 move into a twist so I'm actually gonna 619 00:27:13,440 --> 00:27:16,890 come profile now to show you this still 620 00:27:16,890 --> 00:27:18,300 working out all these angles so here we 621 00:27:18,300 --> 00:27:20,460 go sending my sit bones back palms 622 00:27:20,460 --> 00:27:21,840 together I'm gonna inhale look forward 623 00:27:21,840 --> 00:27:23,370 as I exhale I'm going to bring the outer 624 00:27:23,370 --> 00:27:25,770 edge of my right arm to the outer edge 625 00:27:25,770 --> 00:27:27,930 of my left thigh so pancaking the palms 626 00:27:27,930 --> 00:27:30,810 together here and namaste outer edge of 627 00:27:30,810 --> 00:27:31,360 the right arm 628 00:27:31,360 --> 00:27:32,770 comes to the outer edge of the left arm 629 00:27:32,770 --> 00:27:34,960 now I'm not gonna collapse here this is 630 00:27:34,960 --> 00:27:37,210 gonna be the tendency no worries that's 631 00:27:37,210 --> 00:27:40,720 normal so I'm going to grow through my 632 00:27:40,720 --> 00:27:43,630 spine pressing into the palms sometimes 633 00:27:43,630 --> 00:27:47,020 taking a right fist chair and bringing 634 00:27:47,020 --> 00:27:48,820 it in to the left palm is nice because 635 00:27:48,820 --> 00:27:51,130 you can press the left palm up and out 636 00:27:51,130 --> 00:27:53,950 of the fist to find that length see mmm 637 00:27:53,950 --> 00:27:56,340 it's kind of cool - makes me feel like 638 00:27:56,340 --> 00:27:58,840 much cooler than I have like a ninja or 639 00:27:58,840 --> 00:28:02,590 something like mmm shut up Adrienne okay 640 00:28:02,590 --> 00:28:03,760 here we go extending through the crown 641 00:28:03,760 --> 00:28:06,669 of the head palms pancaking together or 642 00:28:06,669 --> 00:28:09,280 using this fist to Paul maneuver to 643 00:28:09,280 --> 00:28:10,330 extend through the crown of the head 644 00:28:10,330 --> 00:28:13,090 five nice long deep breaths here don't 645 00:28:13,090 --> 00:28:14,470 let your belly go here draw your navel 646 00:28:14,470 --> 00:28:15,340 in towards your spine 647 00:28:15,340 --> 00:28:17,860 it's twist really opening the heart 648 00:28:17,860 --> 00:28:19,870 towards the left side of the room extend 649 00:28:19,870 --> 00:28:20,830 through the crown of the head now you 650 00:28:20,830 --> 00:28:22,360 can see here my right knees trying to 651 00:28:22,360 --> 00:28:24,160 come forward I'm gonna see if I can keep 652 00:28:24,160 --> 00:28:26,470 my hips in line and knees together here 653 00:28:26,470 --> 00:28:28,030 so I have a lot of things on my 654 00:28:28,030 --> 00:28:32,320 checklist here and as I breathe deep mmm 655 00:28:32,320 --> 00:28:34,150 to go a little bit deeper I can release 656 00:28:34,150 --> 00:28:35,650 the right fingertips to the ground and 657 00:28:35,650 --> 00:28:39,820 inhale open up through the left wing one 658 00:28:39,820 --> 00:28:41,260 more deep breath in here wherever you 659 00:28:41,260 --> 00:28:41,440 are 660 00:28:41,440 --> 00:28:44,140 exhale slowly melt it back to Center 661 00:28:44,140 --> 00:28:46,059 straighten your legs inhale look forward 662 00:28:46,059 --> 00:28:49,990 flat back position good exhale bending 663 00:28:49,990 --> 00:28:52,000 the knees generously hands to the heart 664 00:28:52,000 --> 00:28:54,040 and I'm going to repeat the same thing 665 00:28:54,040 --> 00:28:56,799 on the other side so inhale extending 666 00:28:56,799 --> 00:28:59,049 forward exhale bringing the outer edge 667 00:28:59,049 --> 00:29:00,910 of the left arm now to the outer edge of 668 00:29:00,910 --> 00:29:01,960 the right like I'm gonna work really 669 00:29:01,960 --> 00:29:04,059 hard to keep my knees together here as I 670 00:29:04,059 --> 00:29:09,610 pancake the palms and find my twist so I 671 00:29:09,610 --> 00:29:11,470 know you can see my back here mom to 672 00:29:11,470 --> 00:29:14,500 keep talking so twists are amazing for 673 00:29:14,500 --> 00:29:17,290 the belly they're detoxifying they 674 00:29:17,290 --> 00:29:19,630 massage those internal organs so they 675 00:29:19,630 --> 00:29:21,510 help us process our food better 676 00:29:21,510 --> 00:29:23,080 extending through the crown of the head 677 00:29:23,080 --> 00:29:25,750 I'm gonna breathe in exhale bowing 678 00:29:25,750 --> 00:29:28,210 forward take a couple breaths here to 679 00:29:28,210 --> 00:29:30,330 just let it go 680 00:29:30,330 --> 00:29:34,350 so yeah twists are amazing for our belly 681 00:29:34,350 --> 00:29:40,120 they've toned the belly they detox and 682 00:29:40,120 --> 00:29:41,890 then slowly I'm gonna walk my palms 683 00:29:41,890 --> 00:29:43,510 forward from here I can bend my knees if 684 00:29:43,510 --> 00:29:45,110 I need to and 685 00:29:45,110 --> 00:29:46,490 nice and easy I'm gonna step with one 686 00:29:46,490 --> 00:29:48,740 leg back downward dog and the other 687 00:29:48,740 --> 00:29:53,150 downward dog taking a minute to rest 688 00:29:53,150 --> 00:29:58,520 here peddling the feet let me go through 689 00:29:58,520 --> 00:30:00,530 one more hurdle sequence inhale in 690 00:30:00,530 --> 00:30:02,809 exhale think up and over as you shift 691 00:30:02,809 --> 00:30:04,700 into your plank keep the navel drawing 692 00:30:04,700 --> 00:30:06,230 up towards the spine looking slightly 693 00:30:06,230 --> 00:30:09,740 forward then exhale sending it up on the 694 00:30:09,740 --> 00:30:12,290 tippy tip toes drawing the navel up and 695 00:30:12,290 --> 00:30:15,740 back two more like that my friends 696 00:30:15,740 --> 00:30:18,710 inhale in as you exhale go up and over 697 00:30:18,710 --> 00:30:20,570 shoulders drawing away from the ears 698 00:30:20,570 --> 00:30:27,260 here inhale in exhale pressing up and 699 00:30:27,260 --> 00:30:32,929 over to come back whenever you're ready 700 00:30:32,929 --> 00:30:38,990 inhale exhale up and over last time and 701 00:30:38,990 --> 00:30:41,570 this time I'm gonna practice lowering 702 00:30:41,570 --> 00:30:42,950 down so even if you're not familiar with 703 00:30:42,950 --> 00:30:44,900 chaturanga hug your elbows into the side 704 00:30:44,900 --> 00:30:46,070 body you can always lower your knees 705 00:30:46,070 --> 00:30:47,750 here and I'm gonna slowly just check in 706 00:30:47,750 --> 00:30:49,190 by slowly lowering down even if I only 707 00:30:49,190 --> 00:30:51,500 lower half an inch and collapse and fall 708 00:30:51,500 --> 00:30:53,690 and smile and laugh and bark then that's 709 00:30:53,690 --> 00:30:55,340 great but I'm gonna I'm gonna give it a 710 00:30:55,340 --> 00:30:57,559 try building those muscles and toning 711 00:30:57,559 --> 00:31:00,770 the belly so inhale in shift your weight 712 00:31:00,770 --> 00:31:03,290 forward and whenever you're ready 713 00:31:03,290 --> 00:31:05,270 hugging those elbows in I'm gonna slowly 714 00:31:05,270 --> 00:31:07,460 lower down my version just checking in 715 00:31:07,460 --> 00:31:09,590 and then whenever I fall onto the belly 716 00:31:09,590 --> 00:31:12,650 I do and I laugh and I take a moment 717 00:31:12,650 --> 00:31:16,580 here to rest alright last thing before 718 00:31:16,580 --> 00:31:18,919 we flip our burgers before they flip up 719 00:31:18,919 --> 00:31:20,390 pancakes and comb and flat on the back 720 00:31:20,390 --> 00:31:23,720 again I'm going to draw my fingertips 721 00:31:23,720 --> 00:31:26,059 now towards my toes forehead kissing the 722 00:31:26,059 --> 00:31:29,270 mat pressing the pelvis into the earth 723 00:31:29,270 --> 00:31:30,559 I'm going to inhale in 724 00:31:30,559 --> 00:31:33,590 slowly lift my head and neck up drawing 725 00:31:33,590 --> 00:31:34,790 the shoulders away from the ears 726 00:31:34,790 --> 00:31:38,419 shoulder blades in and together a little 727 00:31:38,419 --> 00:31:41,000 locust series this is great full body 728 00:31:41,000 --> 00:31:44,450 strengthener great for metabolism great 729 00:31:44,450 --> 00:31:46,309 for your nervous system just in general 730 00:31:46,309 --> 00:31:48,650 a really wonderful full body posture so 731 00:31:48,650 --> 00:31:51,140 inhale in as I exhale I'm gonna slowly 732 00:31:51,140 --> 00:31:54,620 lift my limbs like Mission Impossible so 733 00:31:54,620 --> 00:31:58,790 I inhale in and exhale I float up I'm 734 00:31:58,790 --> 00:32:00,380 my shoulders away from my ears shoulder 735 00:32:00,380 --> 00:32:02,600 blades in and together I can spread the 736 00:32:02,600 --> 00:32:04,310 toes I can point the toes I want to have 737 00:32:04,310 --> 00:32:06,560 a little awareness in my hands and feet 738 00:32:06,560 --> 00:32:09,170 here I inhale careful not to crunch the 739 00:32:09,170 --> 00:32:13,310 back of the neck and exhale inhale so 740 00:32:13,310 --> 00:32:15,260 I'm literally letting the breath move 741 00:32:15,260 --> 00:32:18,860 this posture I can look forward or to 742 00:32:18,860 --> 00:32:21,670 support the lower back I can look down a 743 00:32:21,670 --> 00:32:25,400 couple more breaths here and then exhale 744 00:32:25,400 --> 00:32:29,240 release and then I repeat that this time 745 00:32:29,240 --> 00:32:32,290 inhaling reaching the fingertips forward 746 00:32:32,290 --> 00:32:35,810 exhaling lifting up mission impossible' 747 00:32:35,810 --> 00:32:38,330 letting things hover now I can get a 748 00:32:38,330 --> 00:32:42,040 little creative here I can start to swim 749 00:32:42,550 --> 00:32:45,200 this is a little cheesy but full body 750 00:32:45,200 --> 00:32:47,390 strengthener I can keep my gaze down my 751 00:32:47,390 --> 00:32:49,910 eyes closed or I can look forward I can 752 00:32:49,910 --> 00:32:52,400 also just hold here and let my breath be 753 00:32:52,400 --> 00:32:54,680 what moves my posture a couple more 754 00:32:54,680 --> 00:32:55,960 breaths here when you feel satisfied 755 00:32:55,960 --> 00:32:58,190 gently with grace with control release 756 00:32:58,190 --> 00:32:59,750 bringing the palms underneath the 757 00:32:59,750 --> 00:33:02,690 shoulders and pressing up and back for a 758 00:33:02,690 --> 00:33:05,660 couple of breaths in Child's Pose 759 00:33:05,660 --> 00:33:08,150 counter pose rounding the spine as I 760 00:33:08,150 --> 00:33:10,700 send the sit bones back and then 761 00:33:10,700 --> 00:33:12,470 swimming the fingertips forward and 762 00:33:12,470 --> 00:33:17,380 around and back to come here in balasana 763 00:33:17,380 --> 00:33:18,760 [Music] 764 00:33:18,760 --> 00:33:23,150 just a couple breaths here and then 765 00:33:23,150 --> 00:33:25,130 slowly I'll trace in line with my 766 00:33:25,130 --> 00:33:27,640 fingertips up transition to all fours 767 00:33:27,640 --> 00:33:30,290 cross the left ankle over the right this 768 00:33:30,290 --> 00:33:32,720 time as I cross through being mindful of 769 00:33:32,720 --> 00:33:34,250 the ankles of course in the knees using 770 00:33:34,250 --> 00:33:35,810 my fingertips and palms to support this 771 00:33:35,810 --> 00:33:40,040 transition as I come back through da - 772 00:33:40,040 --> 00:33:44,770 dun da Singh and then shifting my weight 773 00:33:44,770 --> 00:33:49,460 to my back once you find your way here 774 00:33:49,460 --> 00:33:53,410 guess what we have one more thing to do 775 00:33:56,080 --> 00:33:59,510 we come flat on the back once again we 776 00:33:59,510 --> 00:34:01,820 inhale draw that navel down scoop the 777 00:34:01,820 --> 00:34:04,340 tailbone up and lift the shins shrub 778 00:34:04,340 --> 00:34:06,710 towards the sky so just as we started 779 00:34:06,710 --> 00:34:08,150 our sequence today I'm going to inhale 780 00:34:08,150 --> 00:34:10,300 reach my fingertips up overhead ahead 781 00:34:10,300 --> 00:34:12,199 interlace the fingertips 782 00:34:12,199 --> 00:34:13,909 behind I'm creating a little hammock for 783 00:34:13,909 --> 00:34:17,359 my head here thumbs extending so that's 784 00:34:17,359 --> 00:34:18,799 I have a little extra support on the 785 00:34:18,799 --> 00:34:20,899 neck remember that big piece of fruit 786 00:34:20,899 --> 00:34:23,809 here so I'm not crunching here but I'm 787 00:34:23,809 --> 00:34:27,829 nice and open elbows wide here we go 788 00:34:27,829 --> 00:34:29,780 inhale in as you exhale lift your head 789 00:34:29,780 --> 00:34:30,859 and neck and shoulders if they aren't 790 00:34:30,859 --> 00:34:34,549 already lifted and on an exhale I'm 791 00:34:34,549 --> 00:34:37,489 gonna straighten my right leg a little 792 00:34:37,489 --> 00:34:39,049 bit of a diagonal here so if you're 793 00:34:39,049 --> 00:34:41,000 looking if you're in a room if you're 794 00:34:41,000 --> 00:34:42,799 not outside you're in a room then you 795 00:34:42,799 --> 00:34:44,839 can see the crease of where the wall and 796 00:34:44,839 --> 00:34:46,730 the ceiling meet I'm kind of sending my 797 00:34:46,730 --> 00:34:50,899 right toes towards that crease lots of 798 00:34:50,899 --> 00:34:51,469 space 799 00:34:51,469 --> 00:34:54,139 long in the spine inhale in as I exhale 800 00:34:54,139 --> 00:34:56,659 I'm gonna reach both fingertips up and 801 00:34:56,659 --> 00:34:58,549 over towards the left side of the room 802 00:34:58,549 --> 00:35:01,099 and this is where I'm like holding Symba 803 00:35:01,099 --> 00:35:02,930 over the cliff here so I'm not 804 00:35:02,930 --> 00:35:05,119 collapsing in but I'm holding some bow 805 00:35:05,119 --> 00:35:08,869 like the circle of life so nice long 806 00:35:08,869 --> 00:35:10,160 lines is what I'm getting at here 807 00:35:10,160 --> 00:35:12,470 breathing navels drawing down table and 808 00:35:12,470 --> 00:35:15,819 scooping up inhale in exhale switch 809 00:35:15,819 --> 00:35:17,990 point your left toes bend your right 810 00:35:17,990 --> 00:35:19,490 knee and take some over to the other 811 00:35:19,490 --> 00:35:28,609 side couple breaths here this I'm gonna 812 00:35:28,609 --> 00:35:31,460 regret this inhale in exhale shifting up 813 00:35:31,460 --> 00:35:33,559 and over taking Simba I totally just 814 00:35:33,559 --> 00:35:34,880 thought of Simba right now it's not 815 00:35:34,880 --> 00:35:38,059 something I normally say in practice but 816 00:35:38,059 --> 00:35:40,369 reaching and then back and forth in your 817 00:35:40,369 --> 00:35:43,790 own time so this is the equivalent of 818 00:35:43,790 --> 00:35:45,950 like this bicycle thing but we're not 819 00:35:45,950 --> 00:35:47,420 crunching we're keeping it nice and open 820 00:35:47,420 --> 00:35:52,460 so lots of space in the throat back and 821 00:35:52,460 --> 00:36:02,780 forth diagonal line bent knee sometimes 822 00:36:02,780 --> 00:36:04,250 in class we take the palms together here 823 00:36:04,250 --> 00:36:06,849 and almost a two 824 00:36:07,030 --> 00:36:09,440 and when my breath starts to get 825 00:36:09,440 --> 00:36:11,359 compromises when I can stop this and 826 00:36:11,359 --> 00:36:14,030 then come back to it or if I'm starting 827 00:36:14,030 --> 00:36:16,160 to get this crunch then instead of the 828 00:36:16,160 --> 00:36:17,630 space then that's also a good time to 829 00:36:17,630 --> 00:36:19,250 take a rest when you feel satisfied 830 00:36:19,250 --> 00:36:21,470 we'll come back to Center we can pulse 831 00:36:21,470 --> 00:36:22,640 here just like we did at the beginning 832 00:36:22,640 --> 00:36:25,150 of class 833 00:36:26,320 --> 00:36:30,080 and then I'll give the knees into the 834 00:36:30,080 --> 00:36:31,640 chest I'll finish with a hedgehog 835 00:36:31,640 --> 00:36:34,520 posture rounding the spine visualize 836 00:36:34,520 --> 00:36:36,260 lots of space between each vertebrae 837 00:36:36,260 --> 00:36:37,880 nose to knee 838 00:36:37,880 --> 00:36:40,250 keeping the shoulders and elbows relaxed 839 00:36:40,250 --> 00:36:41,480 so I'm tagging a little weight in my 840 00:36:41,480 --> 00:36:49,610 elbows here hmm then lastly extending 841 00:36:49,610 --> 00:36:50,960 the fingertips to reach towards the 842 00:36:50,960 --> 00:36:53,330 outer edges of the feet I'm totally 843 00:36:53,330 --> 00:36:55,100 scooping my tailbone up drawing my navel 844 00:36:55,100 --> 00:36:57,950 down really compressing my belly rinsing 845 00:36:57,950 --> 00:37:00,710 out massaging those internal organs 846 00:37:00,710 --> 00:37:05,000 one more breath and then exhale just as 847 00:37:05,000 --> 00:37:07,730 we did before reclined butterfly soles 848 00:37:07,730 --> 00:37:10,160 of the feet together i soften in the 849 00:37:10,160 --> 00:37:12,260 belly I relaxed through the bowl the 850 00:37:12,260 --> 00:37:14,450 pelvis here relax the shoulder blades 851 00:37:14,450 --> 00:37:17,240 find that open chest I take a deep 852 00:37:17,240 --> 00:37:19,880 breath in and exhale out through the 853 00:37:19,880 --> 00:37:24,500 mouth two more like that like a lion's 854 00:37:24,500 --> 00:37:30,880 breath inhale and exhale completely Shh 855 00:37:30,880 --> 00:37:36,160 last one full breath inhale deeply and 856 00:37:36,160 --> 00:37:42,260 exhale let it go draw the legs down one 857 00:37:42,260 --> 00:37:46,820 of the time then take a moment here to 858 00:37:46,820 --> 00:37:53,740 rock on the heels and rest mmm 859 00:37:54,850 --> 00:37:58,010 okay so that was our first sequence for 860 00:37:58,010 --> 00:37:59,930 yoga for weight loss just a basic 861 00:37:59,930 --> 00:38:03,620 sequence do what you can build up let it 862 00:38:03,620 --> 00:38:05,360 let it be a process rather than oh I 863 00:38:05,360 --> 00:38:06,800 can't do that never watching that I can 864 00:38:06,800 --> 00:38:08,510 try it give it a try remember the 865 00:38:08,510 --> 00:38:09,680 beginning stages are always the most 866 00:38:09,680 --> 00:38:11,780 difficult and I am here for you we have 867 00:38:11,780 --> 00:38:14,300 many more sequences that fall under yoga 868 00:38:14,300 --> 00:38:16,010 for weight loss among many other things 869 00:38:16,010 --> 00:38:19,490 for 2013 so subscribe to the channel be 870 00:38:19,490 --> 00:38:21,110 sure to like yoga with Adriene on 871 00:38:21,110 --> 00:38:22,100 Facebook so you don't miss out on 872 00:38:22,100 --> 00:38:23,570 anything let me know if you have any 873 00:38:23,570 --> 00:38:25,070 questions please leave comments below 874 00:38:25,070 --> 00:38:27,220 and good luck 875 00:38:27,220 --> 00:38:27,820 and namaste 876 00:38:27,820 --> 00:38:33,949 [Music] 877 00:38:34,190 --> 00:38:36,150 you 878 00:38:36,150 --> 00:38:47,080 [Music]