what's up everyone welcome to yoga with

Adriene I'm Adriene today on the yoga

for weight loss series we are going to

strengthen and lengthen the body and a

little vinyasa flow practice

I'm calling this yoga flow for love or

love yoga flow it's really just because

right

self-love mainly my point is who said a

workout has to be kind of harsh and

unloving let's see if we can marry our

breath and our bodies together in a way

that feels good but also gets our

muscles nice and tone and trim and

strong right building that lean muscle

mass in the most loving way let's get

started

[Music]

ok today we're going to begin in a nice

comfortable seat and we're just going to

take a minute to check in with our

breath because we're going to use our

breath to move through the practice

today and you know especially when we

title a video Yoga for us we want to

make sure that we're starting with

integrity and that we're kind of working

from a place of connectivity and

listening to the body so we could start

this asana at the head of our mat but

we're definitely gonna take a second

here before we get moving to check in

with the breath so we're not gonna be

here long so I'm just telling you all

that I guess to invite you to dive in

commit to your breath in a new way and

we're just gonna start nothing fancy by

closing the eyes and inhaling and deeply

as you squeeze the shoulders up to the

ears and then exhaling drawing the

shoulders elbows away finding a length

in the neck inhale sit up nice and tall

squeeze the shoulders up towards the

ears full breath in all the way to the

top and then use your exhale did your

all the shoulders the elbows down and

one more time just like that inhale

squeeze squeeze squeeze and exhale

drawing the shoulders elbows down down

down now close your eyes here and play

with your breath

so if you're familiar with oje you might

begin to connect to that audible breath

here but really we just want to kind of

get the juices flowing here get our mind

to anchor on the sound of the breath if

it feels good to maybe teeter-totter the

head a little left to right or maybe

draw a couple circles with the nose do

that then on your next inhale through

all the palms together at your heart

lift your sternum up to your thumbs and

actively press the palms together here

elbows out left to right and another

deep conscious breath in then we use the

exhale out to bring us to all fours when

you arrive begin to move in your cat cow

but take this awareness of the breath

with you my friends as you spread the

palms and drop the belly down to the

earth as you inhale and drawing a navel

up to the spine as you exhale let the

breath fuel the movement careful not to

rush here

awesome and then begin to find a little

movement here that feels good maybe

shaking the hips a little left to right

I mean drawing circles with the hips

continue with your breath

if you cut yourself kind of holding your

breath here then just notice that and

then come back cool and then after a

little movement here we'll make the

journey to downward-facing dog by

curling the toes under maybe walking the

palms slightly forward drawing the

shoulders away from the ears and then

lifting the hips up high find your

breath again here bending the knees

melting the heart back stretching

through the backs of the legs stretching

the feet pressing into all ten knuckles

strong here should start to settle in

here with the breath start to feel good

letting go of the day thus far perhaps

allowing yourself to let go of any to-do

lists or anything that you have to do

after practice give yourself this time

on your mats really focus on your breath

connect to yourself we're gonna take it

for a nice slow walk up towards the

front edge of your mat take your time

getting there and we'll meet in a

forward fold toes pointing forward knees

bent as generously as you like take a

couple moments here with your breath

maybe shifting your weight on your feet

front and back side to side really

spreading awareness through all four

corners of the soles of your feet

maybe shaking the head a little yes and

no clasping the elbows like I am here

feels right for me take one more deep

breath here wherever you are and we'll

slowly begin to roll it up

loop the shoulders press into your feet

and find that lift up through the heart

the lengthen all the way up through the

crown of the head and close your eyes

here and take a couple smooth breaths

here in Mountain Pose inhaling lots of

lovin and exhaling lots of love out then

inhale reach the fingertips up high

towards the sky and exhale draw your

shoulder blades together see if you can

create more space between your shoulders

and your elbows here spread the

fingertips super wide and again nice

long smooth deep breaths here careful

not to lock the knees you might find a

soft Bend notice if the tailbone is

spilling out her see if you can allow

the tailbone to grow heavy maybe talk to

pelvis here last but not least I know

the arms might be getting tired

especially if you're new to the practice

stick with it we're gonna hug just the

lower ribs in just a hair here drawing

energy up from the arches of the feet

take one more deep breath in here you

got it then exhale palms come together

as we bend the knees generously and take

it all the way down awesome

inhale halfway lift exhale bow inhale

reach it all the way up spread the

fingertips press into all four corners

of the feet and then exhale hands to

heart

alright let's flow soft knees move with

your breath inhale reach it up roll the

shoulders down open your heart exhale

down you go

bend the knees inhale nice flat back

position here extend through the crown

exhale forward fold

great plant the palms here and step the

feet back to plank

take your time getting there on this

first one press away from your yoga mat

you can always lower the knees here or

I'm finding a little stretch

by bending the knees back and forth back

and forth then slowly we'll lower down

hugging the elbows into the side body

gazes forward here as I lower all the

way to the belly loop the shoulders

press into the tops of the feet and

inhale Cobra exhale release curl the

toes under and make your way to downward

facing dog inhale lots of love in exhale

lots of love out melts your heart

towards your toes hug the lower ribs in

one more breath inhale and exhale great

anchor through the left heel inhale lift

the right leg up high

rotate the right ankle one way and then

the other make sure you're not dumping

all your weight in your left shoulder so

square the shoulders here then we'll

squeeze the right knee all the way up

and in towards your heart see if you can

touch your nose to your knee

great then step the right foot all the

way up into your lunge lower the back

knee find a nice juicy stretch here

lifting up through the heart looping the

shoulders press into the top of the back

foot breathe deep awesome then curl the

back toes under lift the back knee plant

the palms and step the right toes back

to plank again feel free to lower onto

the knees here for a half plank at any

time inhale and exhale lower all the way

to the belly inhale in Cobra exhale

release awesome

curl the toes under make your way to

downward facing dog big breath in breath

out

great this time anchors through the

right heel inhale lift the left leg up

high deep breath in here rotate the left

ankle go through your checklist place

the shoulders here make sure you're not

holding in the head the neck then will

begin to bend the left knee squeeze it

up and in towards the heart try to touch

your nose to your toes excuse me nose to

your knee and then step your left foot

up into your lunge lower the back knee

press into the top of the back foot

breathe deeply here as you open your

heart so careful not to collapse but

always creating a full-body experience

here

especially when we can when we begin to

move a little faster in the flow so full

body awareness using the breath to

expand that awareness with every breath

with that remove let it grow turn the

back toes under lift the back knee plant

the palms step the left toes back this

time you might lower chaturanga to

upward facing dog or you can repeat the

belly to Cobra moving with the breath as

you inhale open your heart and exhale to

down dog deep breath in deep breath out

go for a nice slow walk again or bend

the knees generously look forward inhale

in on an exhale hop to the top forward

fold

great inhale halfway lift nice flat back

and exhale bow inhale sweep the

fingertips all the way up and overhead

and exhale hands to heart soft knees

inhale reach it up spread your

fingertips exhale down through the

midline forward fold inhale nice flat

back position here move with your breath

exhale takes you down

in you know plant the palms step or hop

it back to plank

move through your vinyasa here hugging

the elbows into the side body lifting to

Cobra or updog exhaling to

downward-facing dog

moving with the breath inhale lift the

right leg up high exhale squeeze nose to

knee step the right foot up into your

lunge lower the back knee and this time

inhale reach the fingertips forward up

and back crescent moon squeezing the

inner thighs to the midline pressing

into the top of that back foot super

strong here

keep breathing draw the shoulders away

from the ears

spread the fingertips great inhale in

look up exhale take the palms together

we're gonna dial the heart over towards

the right side of the mat squeeze the

right knee in towards the midline and

we'll find a little twist here pressing

the palms together to find length

through the crown nice long smooth deep

breaths here you got it

and then slowly we'll release come back

to your low lunge lift the back knee

plant the palms step the right toes back

and move through your flow lowering all

the way down to the belly Cobra or

upward facing dog together we'll meet

downward dog drop the right heel inhale

lift the left leg up high find your

strength as you squeeze the knee and

nose to knee then we'll step the left

foot up lower the right knee down take

your time and loop the shoulders find

that lift in the heart and when you're

ready crescent moon reaching the

fingertips forward up and back

hugging the inner thighs in the midline

stick with your breath inhale and draw

the palms together exhale pull the left

hip crease back begin to dial your heart

towards the left side of your mat press

the palms together aim to bring the

palms to the center of your sternum and

find that link through the crown of the

head breathing deeply here so good for

the body

he inhale in exhale gently release come

back to your low lunge lift the back

knee plant the palms move through a

vinyasa here this time we'll take a

little moment in extended Child's Pose

so move through your heart opener and

then exhale knees nice and wide forehead

comes to the mat we take a break if you

don't want to do this here if you'd

prefer to rest in downward facing dog

send the hips up high we'll meet you

there in just a moment stay connected to

your breath shift your focus to the

sensations in the body

great then activate through the arms so

nice active arms here as we draw the

navel up to the spine walk the knees

back underneath the hips then plant the

palms curl the toes under and send it on

up and back downward facing dog bend the

knees generously look forward inhale in

exhale hop to the top or you can repeat

the slow walk inhale flat back position

exhale soften and bow

inhale sweep the arms all the way up and

exhale hands to heart

awesome stick with it soft knees inhale

reach it up move with your breath exhale

forward fold inhale halfway lift your

version long beautiful neck here and

then exhale take it down plant the palms

this time maybe hop the feet back to

plank inhale slowly lower down upward

dog or Cobra exhale to down dog drop the

left heel lift the right leg up high

inhale in exhale squeeze nose to knee

connect to your strength then step the

right foot up into your lunge lower the

left knee down inhale sweep the arms up

and overhead Crescent Moon inhale draw

the palms together exhale slowly taking

it over to your right nice twist here

press the palms together draw try to

draw your thumbs over towards your heart

your heart over towards your thumbs so

nice juicy twist here then huge

transition here we got this strong

foundation as you squeeze the inner

thighs in curl the left toes under see

if you can lift the back knee keep

breathing nice length through the neck

in the crown this is an option so you

can always pass on the option save it

for another day by keeping the back knee

lowered if it's lifted spike that left

heel towards the back edge of your mat

take one more deep breath in here then

exhale release everything awesome guys

plant the palms step the right toes back

and move through your vinyasa move with

your breath

listen to your body and we'll meet

downward dog same thing on the other

side drop the right heel inhale lift the

left leg up high exhale connect to your

strengths nose to knee and step the left

foot up lower the right knee crescent

moon as you inhale reach the fingertips

forward up and back strong in the back

leg inhale draw the palms together

exhale take it over into your twist

palms pressed together we try to draw

the heart to the thumbs the thumbs to

the heart here hold on to a focus a

Drishti here as you curl the back toes

under and lift the back knee up high

welcome that heat that tapas that

transformational energy take one more

breath and then exhale release back

awesome

plant the palms step the left toes back

move through your vinyasa great from

downward dog bend the knees generously

look up walk step float jump dance to

the top inhale halfway lift your version

exhale soften and bow bend the knees

inhale sweep the arms all the way up and

overhead and exhale Anjali mudra at the

heart

pause for a breath cycle or two here

notice how you feel you might take a sip

of water here you might wipe the sweat

off your brow fix your or maybe you're

just here like a good yogi just kidding

we're all good Yogi's

hmm

then here we go

reconnect to your breath find soft knees

and inhale sweep the arms all the way up

and overhead exhale waterfall it down

inhale halfway lift exhale bow step or

hop it back to plank then slowly lower

down inhale chaturanga to upward facing

dog or Cobra exhale downward facing dog

keep exploring through the neck the head

the shoulders no yoga robots here drop

the left heel lift the right leg up high

deep breath in exhale squeeze nose to

knee connect to your core power your

strength then step the right foot up

lower the back knee once again crescent

moon as we inhale reach it up exhale

right into the twist

maybe curl the back toes under as you

inhale lift it up big breath in here big

breath out

another big transition here draw your

navel to your spine drop the fingertips

down as you release the twist come to a

nice high lunge reach the fingertips up

squeezing inner thighs together pull the

right hip crease back one more breath

here you got it then exhale bend the

elbows rain it down hallelujah

plant the palms take a vinyasa stick

with it guys we're almost done here

moving with your breath moving right on

to the other side we'll lift the left

leg high right heel anchors down as you

breathe in three-legged dog exhale nose

to knee

rounding the spine then step the left

foot up lower the right knee down find

your alignment

slowly reaching all the way up so so we

don't want to become frantic here even

though the tempos Swift exhale move into

your twist so nice controlled movements

what I'm trying to say curl the toes

under lift the back knee breathe in

breathe out then squeeze the inner

thighs to the midline drop the

fingertips down to come up and inhale

rise up strong SuperDuper strong here

wooh high lunge bend the right knee so

you can tuck that pelvis underneath you

just like we did earlier in Mountain

inhale full body experience here exhale

bend the elbows rain it down take a

vinyasa plant the palms move with your

breath and then take a rest Child's Pose

this time knees together fingertips

behind you rest your forehead on the

earth take a quick break shoulders

rounding forward

hmm awesome press into the tops of the

feet slowly roll it up maybe take a

second here to roll through the wrists

that feels good and then we'll dive back

forward to all fours curl the toes under

and send it up down dog

drop the left heel lift the right leg up

high step it all the way up into your

lunge find warrior one as you pivot on

the back foot reach the fingertips up

high inhale in why don't my stance

exhale warrior two

pull the pinkies back inhale lift your

heart then nice and slow I'm going to

bring the right elbow to the top of the

left thigh right elbow to the top of the

right thigh weird drop the left

fingertips down to come up sorry

human-human moment and we come into an

extended side angle here so remember

that extension you had in your twist

here lengthen if you want to release the

fingertips down maybe you play with a

nice wide t-shape here in the arms you

can big big breaths awesome then power

through the legs come all the way back

to your warrior two turn the right toes

in left toes out come to warrior one

face the back of your mat inhale reach

it up full breaths here strong warrior

inhale in exhale takes you back to

warrior two

pull the pinkies back again lengthen

through the crown of the head and then

on an exhale tilting forwards finding an

extended side angle on this side here

left elbow on the top of the left thigh

careful not to collapse your weight here

so nice and long find that integrity

from the crown of the head to the tip of

the tailbone as you open up long

pressing into the outer edge of that

right foot again we can open up here

here here here lots of variations yoga

works my energy is like going here so

we'll harness that power the power of

the energy with the breath wherever you

are take one more breath here and strong

through the legs come back to that

warrior two then we'll straighten the

left leg turn the left toes in and reach

the arms all the way up maintain a nice

flat back here hug the lower ribs in

send it forward arms are gonna reach

forward

tail is gonna reach back take your gaze

off the video for a moment here and take

it down tuck the chin into the chest

strong you're building strength guys

plug in the shoulders pull them back one

more deep breath in here press into the

knife edge of the foot the outer edges

of the feet and then gently release

awesome wide legged forward fold lots of

options here you can stay on the

knuckles on the fingertips the palms to

go deeper we'll walk the hands in line

with the arches of the feet it might not

do this today bet another day if you are

able to walk the hands in line with the

arches of the feet keep that integrity

in the shoulder girdle hug the elbows

into the side body excuse me in line

with the side body and see if you can

maintain kind of a right angle here

squeezing the arms together eventually

you might be able to bring the crown of

the head to the earth and if headstand

is in your practice you know that this

is a great place to invert

wherever you are take one more nice long

smooth deep breath and then we'll

release slowly coming out drawing the

palms underneath the shoulders and then

we're gonna find soft knees as we

heel-toe heel-toe the feet underneath

the hips and lower the center on down

awesome work everyone take a second here

to maybe stretch the feet out and then

we'll come to a nice yogic squat

grounding our energy here pressing the

elbows into the leg squeezing the legs

into the elbows as you lift sternum to

thumbs press on all four corners of the

feet whenever I come into this shape I

just can't help but think of just my

roots I know it sounds cheesy and now

I'm putting it on the internet but it

seems like a pose where you connect to

your roots literally right there are

cultures that eat in this shape give

birth in this shape lots of other things

in this shape right so we just kind of

get low we get so used to sitting on the

toilet sitting in chairs

you know these robotic things really

breathe into the outer edge of the hips

lengthen through the crown of the head

close your eyes make sure you're not

clenching in the jaw and inhale lots of

love in exhale lots of love out and

interlace the fingertips stick with me

y'all press the palms forward and out

press into the outer edges of the feet

so there's a tendency than these are

gonna want to come in here squeezing

pressing the legs out drawing the

tailbone down finding length through the

heart the crown of the head lots of hard

work here full body integration draw the

shoulders away from the ears one more

deep breath in lean back into it and

exhale release everything awesome use

your hands to guide you on to your back

take a second to extend the legs out

long stretching through the front of the

hip creases here so we've compressed

them and now we're stretching them and

then when you're ready scoop the

tailbone up and we'll hug the knees in

towards the chest give yourself a little

hug here Rock gently side to side hmm

cool then we'll release the soles of the

feet to the ground knees are gonna still

point up towards the sky here I'm gonna

scoop my tailbone under so that my lower

back becomes super yummy flush with the

mat interlace the fingertips bring them

behind the head keep the elbows super

wide here you can extend the thumbs

create a little hammock a little comfort

zone for your neck here sometimes it's

nice to even give yourself a little

massage great moving with the breath

just like we did in the vinyasa notice

that the lower back has started to come

up here scoop the tailbone up nail the

navel to the spine here we go inhale in

exhale keep the gaze up towards the sky

as you lift your heart

elbows stay nice and wide again gaze is

staying up maybe even slightly back

avoid this crunch here hover here

squeeze the knees together energetically

press on all four corners of the feet

elbows extending left or right and then

slowly release down

awesome inhaling again here navel to

spine exhale lift inhale lower exhale

lift keep it going

hug the lower ribs in navel up towards

the spine navel down towards the spine

and tailbone up towards the sky so super

flush into the lower back body so we're

really finding this awesome compression

in the abdominal wall without crunching

the neck

careful not to rush it keep it nice and

slow in control with your breath inhale

lower exhale lift gaze is up and back

chin is lifting up towards the sky we're

gonna do five more two more and last one

awesome gently release take the hands to

the belly give yourself a little pet

here and we'll open the knees out wide

for a nice restorative posture to end

here we go soup Tabata Kinison tail bone

now lengthens towards the front edge of

the mat we let gravity do the work here

take a second to breathe in deeply here

and let the arms rest gently as at your

sides letting it all go ride this wave

for as long as time allows here so you

may stay here for two minutes five

minutes maybe you slide the legs out

long for a more traditional shavasana or

I invite you to ask yourself what else

you might need here this is where the

true yoga comes from I feel like we're

we really unite so if you're feeling

like you could go for a supine twist

maybe you come here maybe you take a

bridge pose or a nice back bend if

you're new to the practice you can comb

through the foundations of yoga videos

that we have to kind of expand your tool

belt so that you can really play in this

moment asking yourself what do I need

and how am I going to listen to my body

and take care of that

so I have lots of options here I'm gonna

stop telling you what to do and just

suggest that you ask yourself what do I

need and what am I going to do to

fulfill down the body maybe it's a happy

baby pose maybe it's just rolling around

on the ground with your dog or your cat

or your child maybe you're practicing

with the loved one right now and you can

grab their hand I'm still ways sweet if

you don't have one don't worry maybe

bring your hands into a nice mudra index

finger to thumb so I'm gonna stop

talking here and just bid you a farewell

by saying namaste beautiful practice

don't decide where it ends

take your yoga up off the mat and into

the rest of your day

[Music]