hello everyone and welcome to yoga with

Adriene I'm Adriene and today we're

going to continue our Yoga for weight

loss series with a core check in so

let's hop on the max ok so we're going

to begin on all fours I can take a

second here to do a couple cat-cows

which we have a video for and I actually

recommend just doing a couple maybe a

lot of cat-cow so check in with the

spine I've already done my cat cows for

today so I'm ready to rock and roll so

we'll do a little warm-up of cat cow in

the spine I'm going to check in with my

tabletop position which is wrists

directly underneath the shoulders knees

directly underneath the hip points and

I'm going to press up and out of my

foundation so spread the palms nice and

wide press into the tops of the feet and

even begin to spread the toes so

whatever that means to you sometimes I

like to imagine pressing my pinky toe

down and even if that little baby pinky

toe in a baby pinky toe doesn't make it

to the ground at least I'm spreading

awareness really through all edges of

the feet so you can see here right away

instead of collapsing into my bones here

I'm pressing up and out of my base my

foundation spreading my awareness

through the palms pressing into the tops

of the feet

inhaling extend through the crown of the

head keep your gaze straight down so a

lot of times we associate this

integration with this all fours posture

let's keep it straight down today nice

long neck integrating from the crown of

the head to the tip of the tailbone so

we're not letting them neck hang low and

we're not crunching it ahead but nice

and straight letting the back of the

neck get a little sunshine okay inhale

in as you exhale press into the tops of

the feet lift the knees nothing big here

just a little hover already my inner

fire that Agni that fire is lit up

burning here tops of the shoulders

drawing away from the ears long

beautiful neck inhale in exhale rest

come down and you might have already

just noticed a little shake in the body

a little

pronto moving there that's what I'm

talkin about my friends waking up not

just the abdominal wall the six-pack the

Coors but the full core integrating full

body experience two more times like this

inhale in exhale shoot just let the

knees hover and really this isn't about

mastering a pose this is about just

checking in because when you lift those

knees even just half an inch for half a

second you're going to understand what

I'm talking about

if we're collapsing into the bones it's

going to be painful we have to empower

ourselves press up and out of the base

then we'll release the knees back down

check in we can even send it back for an

extended Child's Pose

and then we come back up for the third

time just checking in inhale in extend

through the crown of the head exhale

press on the tops of the feet lift up

let it hover just check in and again if

you feel that shake here smile breathe

keep the skin of the face nice and soft

and the way relax back down again we can

send it back extended Child's Pose just

to alleviate a little pressure off the

hands and the wrists and just check in

with the breath we'll take a nice sweet

breath in transition back to all fours

okay ready for our cat cow variations

mm-hmm pressing up and out of my

foundation my tabletop position i'm

going to again check in with that that

sensation that i had here when the knees

were lifted pressing up and out of the

earth

so no collapsing I think I've said that

a million times now okay so hopefully no

one's collapsing but I just don't want

your joints to have that undue pressure

so I'm pressing into the tops of the

feet pressing up and out of the palms

I'm going to inhale first I'm going to

extend my left toes out now my weights

going to want to shift to the right side

of the body but I'm going to try to keep

it even

so my midline still in line with the

spine of my mat toes facing down here

you can press into the heel you can

point the toes

a couple times but I want just the top

of the thighbone to be parallel to the

earth pressing up and out of the palms

taking some of that weight out of my

wrists I'm going to inhale in and slowly

draw my right fingertips towards the

front of the room so now I have a little

Yoga for the brain here my right

fingertips are extending

as my left toes my left leg is extending

long inhale pull the right shoulder into

socket here nice and gentle lots of

space between the ears and shoulders I

can spread my fingers spread my toes

just for a little awareness inhale and

draw your navel towards your spine level

out breathe one more nice long breath

here hang with me and then on an exhale

gently with ease so we don't just

collapse we got this we got control

we're in charge as we relax back down

shifting the weight to the opposite side

now here we go

inhale we're jumping right into both

limbs this time left fingertips and

right toes extend pressing into the top

of that back foot strong pressing up and

out of my right palm I lift from there

so I'm not just cranking my limbs up and

then letting the body follow core

integration here extending from the

crown of the head leveling that right

hip here reaching left fingertips

forward

and then pulling that shoulder in inhale

lifting the heart the belly up pressing

up and out of the foundation rather than

collapsing into my bones we hold here

for a couple breaths rather than giving

you a number of breaths to hold here I

just want you to breathe just breathe

just believe inhale in exhale I'll float

it down and then I'll take a rest by

bringing the two big toes together

widening the knees as well as the mat

extended Child's Pose inhale look up

smile and exhale send it back again

rather than giving you a number count of

breaths here

take a rest just breathe enjoy we can

turn the palms face up we can bring the

palms together and up and overhead this

is nice you can rock my belly my ribcage

side to side hips checking in and again

let your mind be at ease don't worry

about doing it right or wrong but just

take a rest

when you feel satisfied with your rest

hopefully you didn't fall asleep but if

you did rest well when you get up will

inhale come back up to all fours and now

we're going to go into a flow bringing a

little more into the abdominal wall

pressing up and out of my tabletop

position here I go

inhale extending the left toes and the

right fingertips out nice and long

reaching front to back integrating full

core though here so I'm still drawing up

through my navel just as I did in my

balancing posture but this time I'm

going to inhale draw a line with my nose

forward and exhale integrating nose all

the way towards the navel bringing the

right fingertips and the left knee in

towards Center as I round the spine I'm

pressing up and out of my foundation

here as I draw everything in and up

towards my Center and we'll said towards

my core but we're talking about full

body core here then inhale extending it

out long nice and slow don't rush

holding everything into the midline here

extend and exhale nose to knee rounding

it in with control with breath pressing

up and out of your foundation draw the

navel up towards the spine nose to knee

round round round and inhale extend

exhale floating in

no number count today just moving with

the breath so you find your groove

Stella and when you feel satisfied on

this side well inhale extend on your

last one I recommend holding for one

breath taking a full breath cycle here

integrating full body experience and

then on the exhale coming back to

tabletop you can send it back extended

Child's Pose here for a rest but we're

going to go straight into the other side

here so shifting my weight mind and body

working together here with the breath

here we go inhale extending left

fingertips and right toes this time so

I'm working in opposition here I can tec

take a second here to integrate that

shoulder that hip my navel pressing up

and out of my foundation again the

tendency is going to let go of the hand

here in the foot use that Mother Earth

plug-in send it up and out and when

you're ready

moving into the flow inhale and exhale

lots of space inhale lots of space when

I say lots of space I mean we're moving

in an integrated way so my nose is kind

of following my fingertips here but

nothing's crunching doing everything

with a an awareness

no number count today on my last one

whenever I feel satisfied I'll hold for

one breath cycle here inhale in and on

an exhale back to all fours kiss those

two big toes together my Valentines Day

but we can kiss any day any days love

day right spread the knees wide and then

send it back

crest extended Child's Pose for non

bowing to the beloved playing a little

piano here hmm and breathe all right so

that was a great check in with the core

we can repeat the sequence another time

on each side or two more times on each

side as many times as you want we can

also use this as a warm-up for a longer

sequence such as our Yoga for weight

loss reuniting with your core video

which is a little bit longer so you can

do it on its own repeat or use it as a

warm-up for a longer practice if you

have any questions or comments please

leave them in the box below also be sure

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it so happy love day everyone how does

that look

hope you have a good one and hope you

enjoyed the practice see you next time

you