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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